2009 Training

Date

Event

Location

Distance (Miles)

Time

Pace

Notes

Weight

Weekly Mileage

Shoes

G0 (Brooks trail shoes)

K0 (Saucony Ride) June 2009

K1 (Saucony Ride) Aug 2009

H1 (NB 826)
June 2008

E5 (NB 1061) Aug 2008

E6 (NB 1061) Sept 2008

I1 (NB 903) Nov 2008

J0 (NB 1063)
Feb 2009

E4 (NB 1061)
June 2008

A3 (Saucony Type A3)
October 2009

310.48

696.32

641.71

601.56

356.28

826.4

449.35

785.57

782.23

103.17

194.77

267.63

216.01

388.21

80.55

705.48

1/1/2009

Race

Brookfield, CT

0:40:10

06:41.7

Race - 4 miles in 24:10 (6:03) //
w/u, c/d - 2 miles

186.5

1/2/2009

Run

Home

1:02:35

07:49.4

3:20PM, 30°F, ///
1 - 8:01, 2 - 7:32, 3 - 7:42, 4 - 7:47, 5 - 7:51, 6 - 8:02, 7 - 7:59, 8 - 7:39 //
HR: Avg - 145, Max - 182

187

1/3/2009

Race

Norfolk, CT

1:07:07

06:42.7

11:00AM, 27°F, windy. Snow and ice on road - especially dirt road portion - hard to get traction. ////
1 - 6:08, 2 - 8:09, 3 - 6:19, 4 - 6:24, 5 - 6:14, 6 - 6:26, 7 - 6:46, 8 - 7:43, 9 - 6:23, 10 - 6:35

184

1/4/2009

Race

Norwalk, CT

9.2

1:04:54

07:03.3

10:00AM, 25°F, windy. 2mi w/u at 9:00 pace, 6.2mi race in 37:54, 1mi c/d at 9:00 pace.

182.5

9.2

185

33.2

1/5/2009

Run

Home

6.19

0:55:32

08:58.3

7:55PM, 30°F, clear.
HR: Avg 138, Max 181

184

6.19

1/6/2009

Run

Home

0:59:35

07:26.9

7:00PM - Treadmill at 1% incline (w/ 6x100m strides) //
1 - 8:42, 2 - 7:33, 3 - 7:26, 4 - 7:17, 5 - 6:57, 6 - 7:19, 7 - 7:14, 8 - 7:07

183.5

1/7/2009

Run

Home

1:32:58

07:44.8

6:45PM - Treadmill at 1% //
1 - 8:21, 2 - 7:54, 3 - 7:47, 4 - 7:46, 5 - 7:45, 6 - 7:46, 7 - 7:44, 8 - 7:54, 9 - 7:40, 10 - 7:35, 11 - 7:29, 12 - 7:19

181.5

1/8/2009

Run

Home

6.21

0:53:56

08:41.1

7:44PM - 29°F, cold wind //
1 - 8:48, 2 - 8:15, 3 - 8:33, 4 - 8:40, 5 - 8:49, 6 - 9:08, (6:21) - 1:41 //
HR: Avg 129, Max 170

183.5

6.21

1/9/2009

Run

Home

12.1

1:35:07

07:51.7

10:13AM - 20°F, Brisk Wind, 8.09 mi in 1:05:11 (8:03 Avg Pace) //
HR: Avg 139, Max 190 //
-------------------- //
5:53PM - 26°F, 4.01 mi in 29:56 (7:28 Avg Pace) - 1 w/u hill loop + 4 hill repeat loops (5 * 0.4 mi = 2 mi) + 2 miles Easy //
HR: Avg 140, Max 171

184.5

12.1

1/10/2009

Run

New Milford

16.03

2:23:21

08:56.6

8:00AM, 12°F, clear. Boardman Bridge. //
HR: Avg 128, Max 176

183

16.03

1/11/2009

Run

Home

1:17:07

07:42.7

9:15AM, Treadmill: 2% incline //
1 - 8:56, 2 - 8:09, 3 - 7:49, 4 - 7:40, 5 - 7:37, 6 - 7:30, 7 - 7:28, 8 - 7:22, 9 - 7:23, 10 - 7:13

184

183.4286

70.53

1/12/2009

Run

Home

8.1

1:11:49

08:52.0

7:00PM, 25°F //
1 - 9:12, 2 - 8:37, 3 - 8:52, 4 - 8:42, 5 - 8:56, 6 - 9:06, 7 - 9:00, 8 - 8:29, (8.1) - 0:51 //
HR: Avg 122, Max 169

184.5

8.1

1/13/2009

Run

Home

12.44

1:47:27

08:38.2

4:30AM, 14°F, 8.09 miles in 1:09:20 (8:34) //
HR: Avg 125, Max 170
5:40PM, 4.31 miles in 34:55 (8:05) + 0.4mi in 3:12 (9:00) //
HR: Avg 146, Max 174

184.5

12.44

1/14/2009

Run

Home

14.06

2:00:55

08:36.0

4:30AM, 12°F, Windy - out to Taunton Lake and back - unsafe crossing rt 6 coming back around 6:30 - no place to run on side of road with snow piled there. //
HR: Avg 130, Max 179

184.5

14.06

1/15/2009

Run

Home

1:19:41

07:58.1

4:30AM, TM at 2% incline, 6mi in 48:45 (8:08) //
7:00PM TM at 2%, 4mi in 30:56 (7:44)

184.5

1/16/2009

Run

Home

1:49:34

07:49.6

5:00AM TM at 2%: 8mi in 1:02:40 (7:50) //
1 - 9:11, 2 - 8:12, 3 - 7:47, 4 - 7:35, 5 - 7:33, 6 - 7:28, 7 - 7:28, 8 - 7:28 //

7:20PM TM at 2% 6mi in 46:54 (7:49) //
1 - 8:43, 2 - 7:50, 3 - 7:42, 4 - 7:38, 5 - 7:33, 6 - 7:28

183.5

1/17/2009

Run

Home

1:48:35

07:45.4

11:33AM E6, home out to Vale Rd and back (through field & berkshire office park) 10°F, calm wind. 10mi in 1:17:57 (7:47) //
1 - 8:13, 2 - 7:46, 3 - 7:50, 4 - 7:31, 5 - 7:17, 6 - 8:04, 7 - 7:47, 8 - 7:25, 9 - 7:33, 10 - 8:26 //
HR: Avg 150 Max 194 //

7:00PM TM at 2%, I1 //
4mi in 30:38 (7:40) //
1 - 8:22, 2 - 7:30, 3 - 7:23, 4 - 7:23

182.5

E6 / I1

1/18/2009

Run

New Milford

18.12

2:35:22

08:34.5

8:40AM 17°F snowing, slippery. //
1 - 9:17, 2 - 8:56, 3 - 8;35, 4 - 8:07, 5 - 9:02, 6 - 8:59, 7 - 8:26, 8 - 8:55, 9 - 9:14, 10 - 10:08, 11 - 9:05, 12 - 8:01, 13 - 8:11, 14 - 8:16, 15 - 7:38, 16 - 7:29, 17 - 7:51, 18 - 8:04, (18.12) - 0:59 //
HR: Avg 139 Max 190

182.5

18.12

183.7857

90.72

1/19/2009

Run

Home

14.18

2:04:53

08:48.4

5:30AM 18°F, G0 2 inches of snow on road - slippery 6.18mi in 1:00:26 (9:47 avg) - HR: Avg 133 Max 178 //

8:00PM Treadmill at 2% incline, E5, 8 miles in 1:04:27 (8:03 avg) //
1 - 8:56, 2 - 8:18, 3 - 8:04, 4 - 7:52, 5 - 7:52, 6 - 7:52, 7 - 7:48, 8 - 7:46

184

G0 / E5

6.18

1/20/2009

Run

Home

1:49:48

07:50.6

4:35AM Treadmill at 2% incline, E5, 8 miles in 1:02:55 (7:52 Avg) //
1 - 8:55, 2 - 8:00, 3 - 7:52, 4 - 7:46, 5 - 7:41, 6 - 7:37, 7 - 7:34, 8 - 7:31 //

7:40PM Treadmill at 2% incline, E5, 6 miles in 46:53 (7:49 Avg) //
1 - 8:42, 2 - 7:56, 3 - 7:45, 4 - 7:36, 5 - 7:29, 6- 7:25

183.5

1/21/2009

Run

Home

2:05:44

07:51.5

4:05AM Treadmill at 2% incline //
1 - 8:35, 2 - 8:08, 3 - 7:58, 4 - 7:52, 5 - 7:47, 6 - 7:51, 7 - 7:45, 8 - 7:47, 9 - 7:53, 10 - 7:45, 11 - 7:45, 12 - 7:46, 13 - 7:46, 14 - 7:45, 15 - 7:45, 16 - 7:38

185

1/22/2009

Run

Home

12.15

1:37:37

08:02.1

5:30AM Treadmill at 2% incline H1, 5 mi in 40:57 (8:11 Avg) //
1 - 8:41, 2 - 8:17, 3 - 8:02, 4 - 7:58, 5 - 7:58 //
7:00PM home route, E6, 30°F, 7.15 mi in 56:40 (7:55 Avg) //
1 - 8:32, 2 - 7:52, 3 - 7:50, 4 - 7:46, 5 - 7:50, 6 - 8:02, 7 - 7:43, (7.15) - 1:03 //
HR: Avg 143, Max 184

184

H1/E6

7.15

1/23/2009

Run

Home

20.01

2:37:48

07:53.2

9:07AM 20°F, sunny - home - Pond Brook - Hanover - Rt 6 - Barnabas loop //
1 - 8:45, 2 - 8:14, 3 - 7:47, 4 - 8:37, 5 - 8:20, 6 - 7:29, 7 - 7:45, 8 - 7:53, 9 - 7:35, 10-7:42, 11-7:54, 12-8:08, 13-8:04, 14-7:22, 15-7:32, 16-7:48, 17-7:46, 18-7:48, 19-7:23, 20-7:42, (20.01)-0:02 //
HR: Avg 137 Max 176

183.5

20.01

1/24/2009

Run

Ludlow, VT

4.13

0:38:16

09:15.9

6:30AM 20°F, windy, 1/2 inch of new snow on the ground. //
HR: Avg 170, Max 195

4.13

1/25/2009

Race

Ridgefield, CT

12.38

1:25:01

06:52.0

8:00AM 0°F, not windy, sunny - warm-up for race: 3.06mi in 26:27 (8:38 Avg) HR: Avg 175, Max 200 //

15K Race: 9.32mi in 58:34 (6:16 Avg) //
1 - 6:10, 2 - 6:18, 3 - 6:26, 4 - 6:37, 5 - 6:47, 6 - 6:00, 7 - 6:07, 8 - 5:56, 9 - 6:03, (9.32) - 2:05 //
HR: Avg 165, Max 196

181.5

12.38

183.5833

92.85

1/26/2009

Run

Home

8.09

1:07:12

08:18.4

7:12PM 24°F //
1 - 9:07, 2 - 8:08, 3 - 8:06, 4 - 7:55, 5 - 8:10, 6 - 8:28, 7 - 8:30, 8 - 7:59, (477 ft - 0:44) //
HR: Avg 142, Max 176

183.5

8.09

1/27/2009

Run

Home

13.27

1:49:20

08:14.3

4:34AM 22°F, M3-M5 at tempo effort 7.09mi in 0:57:14 (8:04 Avg) //
1 - 9:27, 2 - 8:27, 3 - 7:03, 4 - 7:03, 5 - 6:56, 6 - 8:54, 7 - 8:33, (7.09) - 0:46) //
HR: Avg 143, Max 187 //

7:06PM, home, 25°F 6.18mi in 52:06 (8:25 Avg) //
1 - 8:51, 2 - 8:15, 3 - 8:13, 4 - 8:12, 5 - 8:23, 6 - 8:45, (6.18) - 1:25 //
HR: Avg 148, Max 187

183.5

13.27

1/28/2009

Run

Home

1:31:30

07:37.5

7:06PM, Treadmill at 2% incline. Med Long w/ 2 miles at Marathon Pace + 10 sec //
1 - 9:14, 2 - 8:04, 3 - 7:49, 4 - 7:40, 5 - 7:34, 6 - 7:33, 7 - 7:29, 8 - 7:40, 9 - 7:27, 10-6:41, 11-6:38, 12-7:43 //
HR: Avg 140, Max 199

183.5

1/29/2009

Run

Home

1:01:55

07:44.4

6:15PM, Treadmill at 2% incline.
1 - 8:47, 2 - 7:57, 3 - 7:50, 4 - 7:45, 5 - 7:45, 6 - 7:45, 7 - 7:45, 8 - 7:45 //
HR: Avg 134, Max 190

181

1/30/2009

Run

Home

1:19:11

07:55.1

4:30AM, Treadmill at 2% incline.
4 miles in 31:49 (7:57 Avg) //
1 - 31:49, 2 - 7:52, 3 - 7:42, 4 - 7:30
HR: Avg 127, Max 177 ///

6:36PM. Treadmill at 2% incline.
6 miles in 47:22 (7:54 Avg) //
1 - 8:44, 2 - 7:58, 3 - 7:46, 4 - 7:43, 5 - 7:38, 6 - 7:34 //
HR: Avg 138, Max 218

182.5

1/31/2009

Run

Home - Secor Rd and back

11.1

1:28:38

07:59.1

8:54AM, 19°F, windy, sunny.
Short portions through snow in miles 1 and 11 in Berkshire Corporate Park. //
1 - 8:38, 2 - 8:26, 3 - 7:59, 4 - 7:56, 5 - 7:52, 6 - 7:54, 7 - 7:55, 8 - 7:51, 9 - 7:36, 10-7:39, 11-8:09, (11.1) - 0:40 //
HR: Avg 149, Max 199

181

11.1

2/1/2009

Run

Roxbury - Judds Bridge / Second Hill Rd - New Milford

18.17

2:34:57

08:31.7

8:02AM, 20°F, sunny. Ice on Hemlock and Judds Bridge roads. Very Hilly. //
1 - 8:18, 2 - 8:25, 3 - 8:17, 4 - 8:19, 5 - 9:28, 6 - 9:21, 7 - 8:09, 8 - 8:08, 9 - 8:23, 10-9:04, 11-9:06, 12-8:26, 13-8:17, 14-8:25, 15-8:45, 16-8:43, 17-7:57, 18-7:55, (18.17)-1:23

183.5

18.17

182.6429

80.63

2/2/2009

Run

Home

12.33

1:45:29

08:33.3

6:51PM, 38°F //
HR: Avg 129, Max 175

183

12.33

2/3/2009

Run

Home

1:46:53

07:38.1

4:43AM, Treadmill @ 2% //
6mi in 49:19 (8:13 avg) //
HR: Avg 134, Max 183 ///

7:07PM, Treadmill @ 2% //
8 miles in 57:34 (7:12 Avg)
w/u, 4 miles Threshold Run (6:19 avg pace), c/d
1 - 8:55, 2 - 7:53, 3 - 6:24, 4 - 6:17, 5 - 6:18, 6 - 6:17, 7 - 8:01, 8 - 7:29 //
HR: Avg 147, Max 180

183.5

2/4/2009

Run

Home

1:45:24

07:31.7

6:04PM, Treadmill @ 2% //
Med Long, 14 miles inc. 4 miles at MP + :10. //
1 - 8:34, 2 - 7:55, 3 - 7:46, 4 - 7:46, 5 - 7:45, 6 - 7:46, 7 - 6:45, 8 - 6:43, 9 - 6:43, 10-6:42, 11-7:50, 12-7:57, 13-7:40, 14-7:34 //
HR: Avg 139, Max 173

184

2/5/2009

Run

Home

2:38:31

07:55.6

4:27AM, Treadmill @ 2% //
10mi in 1:19:45 (7:59 Avg) //
HR: Avg 137, Max 183 //

6:57PM, Treadmill @ 2% //
10mi in 1:18:46 (7:53 Avg) //
HR: Avg 137, Max 178

184

2/6/2009

Run

Home

16.09

2:10:54

08:08.1

9:05AM, Treadmill @ 2% //
8mi in 1:03:03 (7:53 Avg) //
HR: Avg 144, Max 194 //

5:22PM, Home - Roads //
8.09mi in 1:07:51 (8:23 Avg) //
HR: Avg 148, Max 189

183

16.09

2/7/2009

Run

Roxbury - Painter Hill / Chalybes

9.8

1:23:32

08:31.4

8:43AM 7°F at start, sunny, warmed up as the run progressed. //
1 - 8:44, 2 - 8:47, 3 - 8:53, 4 - 8:25, 5 - 8:36, 6 - 8:12, 7 - 8:13, 8 - 8:40, 9 - 8:14, (9.8) - 6:44 //
HR: No data

182.5

9.8

2/8/2009

Race

Southport, CT

14.96

1:38:23

06:34.6

8:17AM 45°F, sunny at start, some gusty wind - nice day! w/u: 2.54 mi in 21:09 (8:20 Avg pace) //
w/u HR: Avg 156, Max 186 //

9:13AM 45°F - 12.41mi in 1:17:13 (6:13 avg pace) //
Race HR: Avg 162, Max 180

184.5

14.96

183.5

101.18

2/9/2009

Run

Home

14.21

1:59:25

08:24.2

4:32AM 30°F, 6.17mi in 54:41 (8:51 Avg) //
HR: Avg 134, Max 176 //

7:57PM 34°F, 8.04mi in 1:04:44 (8:03 Avg) //
HR: Avg 135, Max 174

181.5

14.21

2/10/2009

Run

Home / DHS

10.16

1:29:24

08:48.0

4:46AM 25°F, 6.15mi in 0:55:37 (9:03 Avg) //
HR: Avg 127, Max 174 //

6:59PM 40°F, 4.01mi in 33:47 (8:25 Avg) //
HR: Avg 142, Max 180 (short run - less time at lower HR ~120)

185

E5 / J0

6.15

4.01

2/11/2009

Run

Home

12.29

1:32:32

07:31.7

7:02PM 48°F, //
1 - 8:48, 2 - 7:36, 3 - 7:49, 4 - 7:41, 5 - 7:31, 6 - 7:22, 7 - 7:10, 8 - 7:11, 9 - 7:19, 10-7:09, 11-7:26,12-7:26, (12.29) - 1:58 //
HR: Avg 137, Max 168

183

12.29

2/12/2009

Run

Home

16.39

2:27:25

08:59.7

4:29AM, 48°F, 10.21mi in 1:32:18 (9:02 avg) //
HR: Avg 133, Max 170

182.5

16.39

2/13/2009

Run

Home

1:13:25

07:20.5

9:37PM, Treadmill at 2% incline. //
1 - 8:33, 2 - 7:55, 3 - 7:41, 4 - 6:38, 5 - 6:30, 6 - 6:25, 7 - 7:27, 8 - 7:27, 9 - 7:28, 10-7:20 //
HR: Avg 140, Max 167

183

2/14/2009

Run

Home / Meckauer Park

14.38

1:55:10

08:00.5

8:32AM, Home to Vale Rd and back, 25°F - 10.19mi in 1:20:06 (7:51 Avg) //
1 - 8:50, 2 - 7:42, 3 - 7:51, 4 - 7:35, 5 - 7:25, 6 - 8:09, 7 - 7:46, 8 - 7:25, 9 - 7:44, 10 - 8:14, (10.19 - 1:21) //
HR: Avg 144, Max 225 //

4:20PM, Meckauer Park, 40°F, 4.19 mi in 35:04 (8:22 Avg) //
HR: Avg 171, Max 237

181

14.38

2/15/2009

Run

Bethel - Big Y

20.12

2:50:52

08:29.5

8:34AM, Big Y to Redding / Loop, 27°F // (mile 20 @ 7:30 pace)

183.5

20.12

182.7857

97.55

2/16/2009

Run

Home

9.25

1:12:28

07:50.1

6:37PM HR: Avg 140, Max 179

185

9.25

2/17/2009

Run

DHS / Home

14.17

1:51:23

07:51.6

4:45AM - DHS track - J0. 22°F windy. //
8 miles in 58:22 (7:18 avg) //
1 - 8:21, 2 - 7:58, 3 - 6:39, 4 - 6:36, 5 - 6:29, 6 - 6:29, 7 - 8:00, 8 - 7:50 //

8:13PM, 28°F, home - J0 //
6.17mi in 53:01 (8:35 Avg) //
HR: Avg 142, Max 193

185

14.17

2/18/2009

Run

Bethel - Big Y / Home

15.01

2:01:21

08:05.1

6:36AM, Big Y, Bethel, 18°F J0 //
12.01 mi in 1:37:44 (8:08 Avg) //
HR: Avg 139, Max 177 //

5:30PM, home, treadmill @ 2% H1 //
3 miles in 23:37 (7:52 Avg) //
1 - 8:25, 2 - 7:44, 3 - 7:28

182.5

J0/H1

12.01

2/19/2009

Run

Home

1:49:14

07:48.1

4:35AM Treadmill at 2% incline, J0 //
6mi in 47:09 (7:52 avg) .//
HR: Avg 135, Max 174 //

7:55PM Treadmill at 2% incline, J0 //
8mi in 1:02:05 (7:46 avg) //
HR: Avg 133, Max 170

181.5

2/20/2009

Run

Meckauer Park / Home

14.25

1:55:59

08:08.4

8:43AM 25°F, Very Windy, 8.25mi in 1:05:38 (7:57 avg) //
HR: Avg 149, Max 223 //

8:28PM Treadmill at 2%, 6mi in 50:21 (8:23 Avg) //
HR: Avg 127, Max 184

180.5

14.25

2/21/2009

Race

Roxbury

9.49

1:11:19

07:30.9

7:32AM 25°F, warmup - down Hemlock - 3.56mi in 30:17 (8:30 Avg) //
HR: Avg 157, Max 182 //

8:34AM 25°F, Race - Up Chalybes - 2.38mi in 14:15 (5:59 Avg!) //
HR: Avg 172, Max 195 //

8:59AM 28°F, cooldown - down Hemlock - 3.55mi in 26:47 (7:33 Avg) //
HR: Avg 136, Max 165

180

9.49

2/22/2009

Race

New Preston, CT

14.25

1:40:33

07:03.4

I1: 10:08AM 34°F, w/u - 2.15mi in 18:05 (8:24 Avg) HR: Avg 181, Max 215 //

I1: 11:04AM Race: 7.6mi in 45:37 (6:01 Avg) //
HR: Avg 166, Max 178 //

I1: c/d - 0.5mi in 4:30 (9:00 Avg) //

H1: Home: TM 2%, 4mi in 32:21 (8:05 Avg)

181

I1 / H1

10.25

182.2143

90.42

2/23/2009

Run

Home

1:03:07

07:53.4

9:18PM TM 2% 8 mi in 1:03:07 (7:53 Avg) HR: Avg 140, Max 197

181.5

2/24/2009

Run

Home

0:49:27

08:14.5

8:18PM Home - Hills, 6mi in 49:27 //
HR: Avg 154, Max 185

181

2/25/2009

Run

Home

1:28:28

07:22.3

6:55PM TM 2% 12 mi in 1:28:28 (7:22 Avg) (3 miles at MP) //
1 - 8:33, 2 - 8:06, 3 - 7:49, 4 - 7:39, 5 - 6:30, 6 - 6:31, 7 - 6:29, 8 - 7:43, 9 - 7:24, 10-7:22, 11-7:14,12 -7:10 //
HR: Avg 148, Max 183

182.5

2/26/2009

Run

Home

8.14

1:03:48

07:50.3

7:14PM, Home 38°F, //
1 - 8:33, 2 - 7:41, 3 - 7:41, 4 - 7:44, 5 - 7:50, 6 - 8:05, 7 - 7:55, 8 - 7:08, (8.14) - 1:00 //
HR: Avg 183, Max 177

183

8.14

2/27/2009

Run

DHS / Home

12.21

1:36:54

07:56.2

4:53AM, DHS 34°, 6.04mi in 48:47 (8:05 Avg) //
1 - 9:05, 2 - 8:22, 3 - 7:59, 4 - 7:58, 5 - 7:34, 6 - 7:29, (6.04) - 0:17 //
HR: Avg 141, Max 173 ///

6:50PM, Home 50°F rain, 6.17mi in 48:07 (7:48 Avg) //
1 - 8:17, 2 - 7:39, 3 - 7:37, 4 - 7:41, 5 - 7:44, 6 - 7:53, (6.17) - 1:12 //
HR: Avg 148, Max 216

182.5

12.21

2/28/2009

Race

Roxbury

14.07

1:46:20

07:33.4

7:46AM, 28°F, Windy. w/u down Hemlock: 3.55mi in 29:40 (8:21 Avg) // HR: Avg 163, Max 176 //

8:36AM, Race - Down Chalybes - 2.39 mi in 14:22 (6:00 Avg) //
1 - 6:09, 2 - 5:49, (2.39) - 2:23 //
HR: Avg 155, Max 169 //

8:59AM, c/d - Judds Bridge - 8.13 miles in 1:02:18 (7:39 Avg) //
HR: Avg 134, Max 159

182

14.07

3/1/2009

Run

Roxbury

21.22

2:53:26

08:10.4

8:37AM, 28°F, windy // Walker Brook, Down Hemlock, Wellers Bridge, 1 lap around track //
1 - 8:25, 2 - 8:09, 3 - 8:06, 4 - 7:52, 5 - 8:09, 6 - 8:27, 7 - 8:13, 8 - 8:27, 9 - 8:09, 10-7:44, 11-7:44, 12-7:52, 13-8:16, 14-8:39, 15-8:11, 16-8:45, 17-8:13, 18-8:40, 19-8:16, 20-8:11, 21-7:15, (21.22)-1:31 //
HR: Avg 132, Max 182

183

21.22

182.2143

81.64

3/2/2009

Run

Home

0:47:05

07:50.8

8:57PM Treadmill at 2% //
HR: Avg 140, Max 185

183

3/3/2009

Run

Home

2:06:48

07:55.5

4:32AM Treadmill at various % //
8mi in 1:02:06 (7:46 Avg) //
2mi w/u at 2%, 4mi with quarter mile at 6% - 8% incline, quarter mile at 2% incline, both hills and recovery in 7:30 - 7:50 pace range. Followed by 2 mi c/d at 2% (7:30 and faster pace) //
HR: Avg 145, Max 196 ///

8:36PM Treadmill at 2% //
8mi in 1:04:42 (8:05 Avg) //
HR: Avg 131, Max 171

181.5

H1 / E6

3/4/2009

Run

Bethel Big Y / Home

16.09

2:05:54

07:49.5

6:35AM Big Y, 8°F, sunny, not windy. //
12.03 miles in 1:32:25 (7:41 Avg) //
1 - 8:12, 2 - 7:48, 3 - 8:06, 4 - 7:35, 5 - 7:41, 6 - 7:56, 7 - 7:37, 8 - 7:27, 9 - 7:44, 10-7:08, 11-7:25, 12-7:29 //
HR: Avg 144, Max 188 .///

7:15PM, 31°F, clear //
4.06mi in 33:29 (8:14 Avg) //
HR: Avg 146, Max 175

183.5

16.09

3/5/2009

Run

Home

14.08

1:58:06

08:23.3

4:38AM Treadmill at 2% //
6mi in 47:34 (7:56 Avg) //
HR: Avg 150, Max 188 //

7:09PM Home, 38°F, gusty wind //
8.08mi in 1:10:32 (8:44 Avg) //
HR: Avg 143, Max 181

182.5

14.08

3/6/2009

Run

Home

16.1

2:02:02

07:34.8

9:33AM Home, 38°F, no wind. //
8.05mi in 1:00:49 (7:33 Avg) //
HR: Avg 146, Max 176 //

5:15PM Home, 50°F, some wind //
8.05mi in 1:01:13 (7:36 Avg) //

182

16.1

3/7/2009

Run

Roxbury

10.7

1:29:13

08:20.3

8:36AM 40°F clear. Down Hemlock. 3.55mi in 25:48 (7:15 Avg) //
HR: Avg 156, Max 179 ///

9:11AM out and back on South St. //
7.15mi in 1:03:25 (8:52 Avg) //
HR: Avg 131, Max 172

183

10.7

3/8/2009

Race

Norwalk, CT

15.5

1:38:40

06:21.9

9:00AM 60°F overcast, some wind in spots, excellent running weather for early March. //
Boston Buildup #4 - 25K

183

15.5

182.6429

94.47

3/9/2009

Run

Home

12.38

1:51:31

09:00.5

4:40AM 47°F, light rain //
6.2 mi in 58:02 (9:22 Avg) ///

8:48PM 39°F 6.18mi in 53:29 (8:39 Avg) //
HR: Avg 133, Max 176l

182.5

12.38

3/10/2009

Run

Home

8.02

1:02:28

07:47.3

5:57PM 45°F Hills //
HR: Avg 146, Max 194

183

8.02

3/11/2009

Run

Bethel Big Y / Home

16.03

2:04:33

07:46.2

6:33AM 40°F / Big Y //
12 mi in 1:30:20 (7:31 Avg) //
1 - 8:39, 2 - 8:14, 3 - 8:37, 4 - 7:44, 5 - 7:35, 6 - 7:24, 7 - 6:30, 8 - 7:04, 9 - 7:24, 10-6:44, 11-7:22, 12-6:55 //
HR: Avg 144, Max 188 ///

9:27PM 50°F / Home //
4.03 mi in 34:13 (8:29 Avg) //
HR: Avg 156, Max 198

182

16.03

3/12/2009

Run

DHS

14.08

1:47:56

07:39.9

4:48AM DHS Track, 30°F, Windy //
8mi with 8x100m strides in 1:02:59 (Avg 7:52) //
1 - 8:56, 2 - 8:05, 3 - 7:52, 4 - 7:41, 5 - 7:27, 6 - 7:32, 7 - 7:43, 8 - 7:43 ///
7:02PM DHS Track, 35°F, Windy //
6.08mi in 44:57 (7:23 Avg) //
1 - 8:03, 2 - 7:35, 3 - 7:29, 4 - 7:14, 5 - 7:02, 6 - 6:58, (6.08) - 0:34 //
HR: Avg 139, Max 181

181

14.08

3/13/2009

Run

Home

8.09

1:04:09

07:55.8

8:58PM Home, 30°F //
HR: Avg 148, Max 189

180.5

8.09

3/14/2009

Race

Roxbury

9.9

1:14:43

07:32.8

Roxbury: 8:05AM w/u down Chalybes plus 1 lap on track - 2.84mi in 23:31 (8:17 avg) //
HR: Avg 171, Max 187 ///

8:36AM - Race - Up Hemlock 3.54 miles in 21:11 (5:59 Avg) //
1 - 5:40 2 - 5:46, 3 - 6:43, 3.5 - 3:01
//
HR: Avg 167, Max 190 //

9:09AM c/d down Hemlock //
3.52mi in 30:01 (8:32 Avg) //
HR: Avg 126, Max 151

181

9.9

3/15/2009

Run

New Milford

22.01

2:47:17

07:36.0

8:42AM - Boardman Bridge to Bulls Bridge and back. Lots of flats at the beginning and end, hills in the middle. Fast Finish. //
M20 - 6:32, M21 - 6:49, M22 - 6:31 //
HR: Avg 143, Max 173

184

22.01

182

90.51

3/16/2009

Run

DHS / Home

14.1

2:02:58

08:43.3

4:43AM - DHS - 31°F, 6mi in 52:27 (8:44 Avg) ///

7:52PM - Home - 40°F, 8.1mi in 1:10:31 (8:42 Avg) //
HR: Avg 136, Max 176

180.5

14.1

3/17/2009

Run

DHS

14.31

1:50:36

07:43.7

4:54AM - DHS - 31°F, 8.12 miles in 58:42 - w/u, 4mi tempo, c/d //
1 - 9:01, 2 - 8:02, 3 - 6:21, 4 - 6:15, 5 - 6:17, 6 - 6:19, 7 - 7:38, 8 - 7:47, (8.12) - 0:56 ///

8:05PM - Home - 48°F, 6.19mi in 51:54 (8:23 Avg)

179.5

H1/J0

8.12

6.19

3/18/2009

Run

Bethel Big Y / Home

15.65

1:59:26

07:37.9

6:38AM - Bethel Big Y - 34°F, 12 miles in 1:28:11 (7:20 Avg) //
1 - 7:44, 2 - 7:36, 3 - 7:42, 4 - 7:18, 5 - 7:08, 6 - 7:30, 7 - 6:59, 8 - 6:56, 9 - 6:54, 10-6:54, 11-7:28, 12-7:17 //
HR: (149 / 194) ///

8:28PM - Home - 50°F, 3.65mi in 31:15 (8:35 Avg) HR: (156 / 200)

181

15.65

3/19/2009

Run

DHS

12.05

1:38:02

08:08.1

4:42AM - DHS - 47°F 6.04mi in 51:12 (8:29 Avg) HR: Avg 167, Max 244 (something wrong with HR monitor? - Battery? Fit?) ///

7:10PM - DHS - 40°F 6.01mi in 46:50 (7:47 Avg) w/ 8x100m strides //
HR: Avg 149, Max 189

179.5

12.05

3/20/2009

Run

Meckauer Park / Home

14.41

1:56:06

08:03.4

9:40AM - Meckauer Park - 35°F //
8.23mi in 1:04:51 (7:53 Avg) //
HR: Avg 153, Max 208 ///

7:59PM - Home, 42°F //
6.18mi in 51:15 (8:17 Avg) //
HR: Avg 134, Max 179

180

14.41

3/21/2009

Race / Run

Roxbury

20.45

2:37:52

07:43.2

25°F 8:15AM - w/u 0.8mi in 6:56 H1 //
8:34AM - Race - 3.1mi in 18:45 (6:03 avg) 3rd place H1 //
9:09AM - 3.53mi in 30:10 (8:32 avg) J0 //
9:43AM - 13.02mi in 1:42:01 (7:50 avg) J0

181

H1 / J0

3.9

16.55

3/22/2009

Run

New Milford

9.01

1:12:40

08:03.9

27°F 7:31AM - Boardman Bridge - out & back: 9.01 miles in 1:12:40 (8:04 Avg) //
HR: Avg 142, Max 186

182.5

9.01

180.5714

99.98

3/23/2009

Run

Home

12.37

1:47:19

08:40.5

4:46AM 22°F, windy. Home - 6.2mi in 56:31 (9:07 avg) //
HR: Avg 134, Max 194 ///

6:56PM 37°F, windy. Home / Berkshire Corporate Park (some off-road) 6.17mi in 50:48 (8:13 avg) //
HR: Avg 153, Max 215

180.5

12.37

3/24/2009

Run

DHS

12.24

1:32:20

07:32.6

4:44AM 23°F, Very windy. DHS Track. H1 //
w/u: 3.01mi in 25:37 (8:30 avg) //
HR Avg 174, Max 190 ///

6 x [600m @ 5k pace + 200m @ 8:00 min/mile pace] + 200m @ 5k pace = 5000m. //
3.15mi in 19:43 (6:16 min/mile avg) //
HR: Avg161, Max 200 ///

c/d: 1.07 mi in 8:37 (7:58 Avg) //
HR: Avg 123, Max 139 ///

8:54PM 39°F, DHS Track. H1 //
5.01mi in 38:27 (7:40 Avg) //
HR (148 / 183)

180.5

12.24

3/25/2009

Run

Bethel

1:33:05

07:45.4

6:36AM 26°F. Bethel Big Y. //
12 mi in 1:33:05 (7:45) //
HR: Avg 143, Max 185

181.5

3/26/2009

Run

Home

14.31

1:58:18

08:16.0

4:33AM 33°F, Home. //
8.1mi in 1:09:25 (8:34 Avg) //
HR: Avg 125, Max 170 ///

7:01PM 43°F, Rain. Home. //
6.21mi in 48:53 (7:52 Avg) //
HR: Avg 165, Max 206

179

14.31

3/27/2009

Run

Home

9.7

1:25:02

08:46.0

4:35AM 41°F, Home //
6.19mi in 55:00 (8:53 Avg) //
HR: Avg 132, Max 170 ///

5:40PM 60°F, Home - Trails (G0) //
3.51mi in 30:02 (8:33 Avg) //
HR: Avg 147, Max 178

179.5

E5 / G0

3.51

6.19

3/28/2009

Race / Run

Roxbury

23.6

3:00:31

07:38.9

7:49AM 41°F, down Hemlock.
3.55mi in 28:42 (8:05) //
HR: Avg 174, Max 186 ///

8:34AM 45°F, Race: Ranney Hill //
3.64mi in 21:48 (5:59) //
HR: Avg 164, Max 190 ///

8:58AM 45°F, c/d - track //
0.41mi in 3:39 (8:57) //
HR: Avg 145, Max 168 ///

9:12AM 50°F, Long - Walker Brook - 16 mi in 2:06:22 (7:53) //
HR: Avg 153, Max 212

180.5

23.6

3/29/2009

Run

New Milford

1:13:30

07:21.0

8:44AM 46°F, rain, no wind. //
Harrybrooke Park (mile loops - pretty flat) //
2mi w/u, 6mi @ 6:56 min/mi avg (MP + 27 sec), 2mi c/d //
HR: Avg 141, Max 168

177.5

179.8571

94.22

3/30/2009

Run

Bethel

6.32

0:47:54

07:34.7

7:03PM 45°F, Windy. Meckauer Park. //
1 - 7:53, 2 - 7:40, 3 - 7:27, 4 - 7:27, 5 - 7:25, 6 - 7:35, (6.32) - 2:26 //
HR: Avg 157, Max 214

179.5

6.32

3/31/2009

Run

DHS

0:59:16

07:24.5

4:48AM DHS Track, 35°F, Windy //
8mi in 59:16 (Avg 7:25) //
2mi w/u, 4.5mi intervals: 6 x [800m + 400m recovery], 1.5mi c/d //
1 - 3:02 / 2:12 rec,
2 - 2:55 / 2:02 rec,
3 - 2:56 / 2:02 rec,
4 - 2:57 / 2:04 rec,
5 - 2:56 / 2:06 rec,
6 - 2:55 / 2:08 rec //
HR: Avg 149, Max 189

179

4/1/2009

Run

Bethel

12.01

1:32:39

07:42.9

6:36AM 40°F. Bethel Big Y. //
12.01 mi in 1:32:39 (7:43) //
HR: Avg 147, Max 192

180.5

12.01

4/2/2009

Run

Home

12.17

1:41:48

08:21.9

4:36AM 45°F, fog. Home. //
8.12mi in 1:10:01 (8:37 avg) //
HR: Avg 132, Max 170 ///

7:05PM Home, 60°F //
4.05mi in 31:47 (7:51 avg) //
HR: Avg 148, Max 188

178.5

12.17

4/3/2009

Run

Meckauer Park

10.19

1:17:29

07:36.2

7:44AM 55°F, steady rain. //
HR: Avg 155, Max 191

179.5

10.19

4/4/2009

Run

Roxbury

6.19

0:50:38

08:10.8

8:00AM 48°F, windy, rain. //
HR: Avg 167, Max 185

179.5

6.19

4/5/2009

Race

Danbury

17.16

1:53:49

06:38.0

8:30AM 45°F. w/u: 4.06mi in 32:43 (8:04 avg) //
half marathon race:
13.1 mi in 1:21:06 (6:11)

181.5

17.16

179.7143

72.04

4/6/2009

Run

Home

11.35

1:40:00

08:48.6

4:35AM 40°F. 8.13 mi in 1:11:11 (8:45) //
HR Avg 129, Max 185 ///

9:35PM 3.22mi in 28:49 (8:56) //
HR Avg 130, Max 169

179.5

11.35

4/7/2009

Run

DHS

1:35:19

07:56.6

4:39AM 42°F. 8 mi inc. 10x100m strides in 1:04:37 (8:05) //
HR Avg 165, Max 216 ///

9:00PM 40°F. 4mi in 30:42 (7:40)

180

4/8/2009

Run

Home - Vale Rd / Home

13.2

1:48:13

08:11.9

4:37AM 33°F. 10.03mi in 1:24:49 (8:27) //
HR Avg 132, Max 196 ///

6:29PM 3.17mi in 23:24 (7:22) Hill Workout - 8 loops

181

13.2

4/9/2009

Run

Meckauer Park

1:06:35

08:19.4

8:05AM. 35°F HR Avg 138, Max 183

183

4/10/2009

Run

Home

12.4

1:46:07

08:33.5

4:48AM 35°F 6.21mi in 53:18 (8:35) //
HR Avg 159, Max 186 ///

9:13PM 50°F Rain. 6.19mi in 52:49 (8:31) //
HR Avg 132, Max 169

180

12.4

4/11/2009

Race / Run

Roxbury / Home

1:05:54

07:19.3

8:06AM 45°F - humid - threatening to rain. w/u on track - 2.12mi in 18:55 (8:54) //
HR Avg 167, Max 181 (H1) ///

8:35AM - Race - Ranney Hill to South St (reverse of usual). //
3.63mi in in 21:22 (5:53 avg) //
HR Avg 186, Max 238 ??? //
1st place overall in race (H1) ///

7:09PM - home J0 - 3.25mi in 25:37 (7:53)

181

H1 / J0

5.75

3.25

4/12/2009

Run

Home

20.12

2:33:07

07:36.6

6:23AM 35°F, sunny - crisp Easter morning / only windy towards end of run - great weather for running. // HR Avg 142, Max 178

179.5

20.12

180.5714

86.07

4/13/2009

Run

Meckauer Park

8.02

1:01:15

07:38.2

6:43PM 58°F cloudy, no wind. //
8.02 mi in 1:01:15 (7:38 Avg) //
HR Avg 172, Max 217

183.5

8.02

4/14/2009

Run

DHS

0:55:42

06:57.8

6:30PM 50°F cloudy, windy //
w/u 2mi in 15:23 //
3.75mi in 23:16: 3 x 1600m w/ 400m recovery :
1 - 5:33 / 2:04,
2 - 5:41 / 2:02,
3 - 5:43 / 2:13 //
c/d 2.25mi in 17:03

179

4/15/2009

Run

Home

6.19

0:49:24

07:58.8

7:54PM 55°F, no wind. //
HR Avg 139, Max 181

180

6.19

4/16/2009

Run

DHS

1:00:16

07:32.0

7:30PM 48°F, windy. //
8 mi in 1:00:16 - relaxed, easy.

180.5

4/17/2009

Run

Southbury, CT /
Redding, CT

16.45

2:08:22

07:48.2

11:18AM 55°F, no wind //
Bridle Trail - out & back //
10.29mi in 1:17:53 (7:34) //
HR Avg 138, Max 195 ///

5:27PM 60°F. No wind. //
6.16mi in 50:29 (8:12) //
HR Avg 141, Max 199 //
Huntington Park - loops - took wrong turns - ended coming back the way I went out. Steep ups and downs and mud / puddles along AT&T line.

180.5

J0 / G0

6.16

10.29

4/18/2009

Race / Run

Roxbury, CT

12.97

1:33:13

07:11.2

w/u 7:51AM 60°F. no wind, but there were a lot of GNATS. //
Down Chalybes + Track: 3.29 mi in 27:18 (8:18) ///

race: 8:34AM Up Chalybes. //
2.4mi in 14:43 (6:11) ///

c/d 9:02AM - Painter Hill. 7.28mi in 59:12 (8:08)

179

12.97

4/19/2009

Run

Roxbury & Washington, CT

14.15

1:45:36

07:27.8

Hurlburt Park to Steep Rock & back.
9:50AM 55°F, windy - kept the GNATS away. //
HR: Avg. 149, Max 207 //
1 - 7:41, 2 - 7:10, 3 - 7:02, 4 - 6:54, 5 - 7:37, 6 - 7:54, 7 - 7:10, 8 - 7:40, 9 - 9:04, 10-7:40, 11-7:06, 12-7:11, 13-7:15, 14-7:04, (14.15) - 1:01

178.5

14.15

180.1429

73.78

4/20/2009

Run

Home

6.17

0:47:00

07:37.1

8:05PM 45°F, rain, wind. //
HR: Avg 155, Max 205

181

6.17

4/21/2009

Run

Meckauer Park

8.22

0:57:23

06:58.9

6:55PM 58°F, no wind, overcast /
2mi w/u, 4mi MP, 2mi c/d //
HR: Avg 154, Max 225

181

8.22

4/22/2009

Run

Meckauer Park

6.29

0:49:32

07:52.5

7:18PM 48°F, no wind, overcast /
HR: Avg 149, Max 221

179.5

6.29

4/23/2009

Run

DHS

1:01:27

07:40.9

4:40AM 43°F, windy /
8mi w/ 8x100m strides

179

4/24/2009

Run

Home

8.09

1:01:17

07:34.5

6:28PM 70°F, sunny /
HR: Avg 137, Max 184

182

8.09

4/25/2009

Run

Roxbury

6.56

0:52:10

07:57.1

8:16AM 60°F, sunny /
0.85mi in 7:19 + 4.24mi in 32:19 + 1.47mi in 12:32 //
HR: Avg 150, Max 199

179

6.56

4/26/2009

Run

Home

7.02

0:59:09

08:25.6

8:44AM 70°F, sunny /
HR: Avg 141, Max 188 /
On a whim, I decided to go off-road running this morning. I started out at my house, ran on the road for about 1/2 mile, cut into the corporate park's dirt & large rock surfaced construction roads, passing through some woods on a faint trail, took a short, cinder trail that goes past Duracell HQ, back on construction roads down to the train tracks.

179.5

7.02

I took the train tracks over to the Lowes / Loews complex, ran through the parking lot a bit until I found the concrete drainage flow down to the river behind Loews. Then I ran up the Still River Greenway trail all the way to Kimchuck. I came back on the Greenway trail to the railroad tracks and climbed the steep uphill next to GE Capitol. I came back out onto the end of Sunrise Rd and did about 1 mile on the roads before getting home.

180.1429

50.35

4/27/2009

Run

Home

6.22

0:53:57

08:40.4

4:30AM 60°F /
HR: Avg 133, Max 198

178

6.22

4/28/2009

Run

DHS

0:39:15

07:51.0

4:50 AM 70°F /
5 miles w/ 8x100m strides //
Ran in NB 903 shoes, just to make sure that they felt ok - they did. Will run in these shoes for the marathon.

180

4/29/2009

Run

Home

6.22

0:52:39

08:27.9

4:34 AM 60°F /
HR: Avg 131, Max 177

179

6.22

4/30/2009

Run

Home

5.54

0:47:16

08:31.9

4:34 AM 50°F /
HR: Avg 131, Max 210

179

5.54

5/1/2009

Run

Home

4.02

0:32:06

07:59.1

8:45AM 58°F, Light Rain. /
HR: Avg 123, Max 151 //
(tightened up HR strap - maybe it has been too loose - producing crazy numbers)

178.5

4.02

5/2/2009

Run

Fort Washington, PA

0:32:39

08:09.8

8:00 AM 60°F, Light Rain. /
HR: Avg 119, Max 134 /
ran around industrial area near hotel.

5/3/2009

Race

Alexandria, VA

27.2

3:21:08

07:23.7

6:00 AM 50°F, Rain. /
w/u - 1mi in 9:00. /
race: 26.2mi in 3:12:08 /
1st mile - 6:20. /
1st quarter - 43:09 (6:35 pace) /
2nd quarter - 45:51 (7:00 pace) /
3rd quarter - 49:00 (7:29 pace) /
4th quarter - 54:08 (8:16 pace) /
last 1.2 mile - 9:35 (7:59 pace) ///

27.2

00:00.0

178.9

58.2

5/4/2009

Off

00:00.0

5/5/2009

Run

Home

4.06

0:33:01

08:07.9

6:46:00 PM 50°F, Light Rain. /
HR: Avg 132, Max 197

182.5

4.06

5/6/2009

Run

Meckauer Park

6.29

0:47:11

07:30.1

6:57 PM 65°F /
HR: Avg 139, Max 185

180.5

6.29

5/7/2009

Run

Home - Vail Rd

8.01

1:01:53

07:43.5

6:28 PM 65°F /
HR: Avg 132, Max 153

180.5

8.01

5/8/2009

Run

Home

6.18

0:47:10

07:37.9

5:17 PM 75°F, Sunny /
HR: Avg 133, Max 165

178.5

6.18

5/9/2009

Race

Roxbury

6.2

0:43:36

07:01.9

8:00 AM 60°F, Light Rain. /
w/u, c/d : 2mi in 17:28 /
race - Down Hemlock, Up Ranney /
4.2mi in 26:08

178.5

6.2

5/10/2009

Run

Home - Vail Rd - Walnut Hill

1:17:28

07:44.8

10:36 AM 65°F, sunny, windy. /
loop: home - Berkshire Corp (upper) - sand tracks - Vail - Stony Hill Rd - Secor Rd - Pocono Rd - Rt 6 - Old Bethel - Walnut Hill - Ridgedale - Home. //
1 - 8:48, 2 - 8:06, 3 - 7:56, 4 - 7:46, 5 - 7:21, 6 - 7:27, 7 - 7:34, 8 - 7:40, 9 - 7:17, 10-7:28 //
HR: Avg 148, Max 199

179.5

180

40.74

5/11/2009

Run

DHS

1:00:01

07:30.1

4:45 AM 43°F, clear /

181

5/12/2009

Run

DHS

0:57:50

07:13.8

4:35 AM 45°F, clear /
w/u 2mi in 16:06 (8:03) /
tempo 4mi in 26:55 (6:44) /
c/d 2mi in 14:49 (7:25)

182

5/13/2009

Run

Home - Taunton Hill

12.11

1:31:04

07:31.2

6:06 PM 65°F, sunny /
1 - 8:37, 2 - 7:58, 3 - 7:38, 4 - 7:36, 5 - 8:16, 6 - 7:35, 7 - 7:19, 8 - 7:01, 9 - 7:17, 10-7:02, 11-7:17, 12-6:42,
(12.11) - 0:40 //
HR: Avg 136, Max 172

180.5

12.11

5/14/2009

Run

New Milford - Harrybrook Park

1:02:22

07:47.8

6:45 PM 62°F,on & off rain /
Sri Chimnoy Peace Mile /
1 - 7:59, 2 - 7:29, 3 - 7:46, 4 - 7:44, 5 - 7:39, 6 - 7:45, 7 - 8:01, 8 - 7:59

179.5

5/15/2009

Run

Home

8.05

1:02:03

07:42.5

2:23 PM 80°F, sunny /
HR: Avg 138, Max 162

179.5

8.05

5/16/2009

Run

Home - vale Rd - loop

6.08

0:52:34

08:38.7

5:00 PM 75°F thru Berkshire Corporate Park

179

6.08

5/17/2009

Race

Somers Ct

15.5

2:18:08

08:54.7

8:30 AM 55°F overcast / threatening rain but no actual rain. /
1mi w/u in 9:00 /
race: 14.5 miles - trail (Soapstone Mtn Trail Run) 2:09:08

182

15.5

180.4375

65.74

5/18/2009

Run

Home

8.04

1:04:33

08:01.7

7:04 PM 50°F sunny. /
HR: Avg 149, Max 182

179.5

8.04

5/19/2009

Run

DHS / Berkshire Corp. Park

1:36:24

08:02.0

4:40 AM 37°F, clear. /
8mi w/ 10x100m strides in 1:01:19 (7:40 Avg) /
1 - 8:43, 2 - 7:56, 3 - 7:47, 4 - 7:23, 5 - 7:25, 6 - 7:25, 7 - 7:14, 8 - 7:26 //

6:17 PM 70°F, clear /
4mi in 35:05 (8:46 Avg) /
HR: Avg 139, Max 184

180

H1 / E6

5/20/2009

Run

Home to N. Beech Tree Rd & back

12.19

1:37:37

08:00.5

6:09 PM 80°F,, sunny /
HR: Avg 135, Max 164

181

12.19

5/21/2009

Run

DHS

1:03:21

07:55.1

4:42 AM 60°F, clear /
8mi in 1:03:21

178.5

5/22/2009

Run

Home

8.07

1:02:52

07:47.4

6:13 PM 85°F, sunny /
HR: Avg 138, Max 201

180.5

8.07

5/23/2009

Race

Princeton, MA

8.25

1:04:12

07:46.9

8:57 AM 62F, overcast /
w/u 2mi in 17:42 /
HR: Avg 151, Max 196 //
race: Wachusett Mountain /
5.25mi in 37:30 (7:09) //
c/d 1mi in 9:00 /

178.5

8.25

5/24/2009

Run

New Milford

21.65

2:47:00

07:42.8

11:50 AM 80°F, partly sunny /
Boardman Bridge - Geer Mountain loop /
HR: Avg 145, Max 184

179.5

21.65

179.7422

78.2

5/25/2009

Run

Home - Stony Hill - Brookfield & back

9.01

1:16:35

08:30.0

11:00 AM 70°F, cloudy /
HR: Avg 131, Max 191

176.5

9.01

5/26/2009

Run

DHS / gym

1:18:23

07:50.3

4:40 AM 50°F, sunny /
w/u 2 mi in 17:27 (8:44 avg) /
tempo 4 mi in 28:20 (7:05 avg) /
c/d 2 mi in 15:36 (7:48 avg) //

8:00 PM gym - Treadmill /
2 mi in 17:00 (8:30)

178.5

5/27/2009

Run

Home / gym

11.07

1:35:09

08:35.7

4:39:00 AM 50°F overcast /
HR: Avg 122, Max 176 //

6:30 PM gym - Treadmill /
3 mi in 24:01 (8:20, 8:00, 7:41)

179.5

11.07

5/28/2009

Run

DHS / Home / gym

14.67

1:57:50

08:01.9

4:40 AM 56°F, foggy - DHS - J0 /
8mi w/ 8x100m strides in 1:03:29 (7:56) /

6:56 PM 50°F, rain, Home - J0 /
6.17mi in 49:21 (8:00) /
HR: Avg 131, Max 183 /

9:00 PM gym Treadmill - H1 /
0.5mi in 5:00 (10:00)

180.5

J0 / H1

0.5

14.17

5/29/2009

Run

Meckauer Park

8.2

1:05:16

07:57.6

8:24 AM 54°F, overcast /
HR: Avg 161, Max 230 (bogus)

181

8.2

5/30/2009

Race

Roxbury / Gym

8.7

1:12:19

08:18.7

8:00 AM 70°F, sunny . /
w/u 1.6mi in 14:08 (8:50) /
race 1mi in 5:25 /
c/d 4.1mi in 36:58 (9:01) /

8:00 PM - gym - TM 1% 2mi in 15:56

182.5

I1 / H1

6.7

5/31/2009

Race

Wilton, NH

10.5

1:19:58

07:37.0

8:30 AM 65°F, partly cloudy /
w/u 0.5 mi in 4:30 /
Race - Pack Monadnock 10 Miler /
10 miles in 1:15:28 (7:33)

182

10.5

180.0303

72.15

6/1/2009

Run

DHS / Huntington Park

12.83

1:54:48

08:56.9

4:44 AM 44°F, clear, windy /
6mi in 49:04 (8:11) /

7:00 PM 50°F, clear, near sunset /
trails / steep hills / off-trails /
6.83 mi in 1:05:44 (9:37 Avg) /
HR: Avg 138, Max 186

179.5

J0 / G0

6.83

6/2/2009

Run

DHS / Home

14.17

1:48:57

07:41.3

4:40 AM 60°F, cloudy - DHS /
8mi in 58:53 (7:21 Avg) /

6:33 PM 72°F, cloudy - Home /
6.17mi in 50:04 (8:07 Avg) /
HR: Avg 138, Max 192

178

H1 / J0

6.17

6/3/2009

Run

Home - Bridges / Home

14.27

2:01:26

08:30.6

4:30 AM 55°F, cloudy - Home - out to Hawleyville Rd, Newtown (bridges) and back /
8.08mi in 1:10:40 (8:45 avg) /
HR: Avg 134, Max 186 //

6:48 PM 60°F, light rain - Home /
6.19mi in 50:46 (8:12 Avg) /
HR: Avg 136, Max 180

179

14.27

6/4/2009

Run

Meckauer Park

6.29

0:47:46

07:35.6

6:42 PM 70°F, cloudy /
HR: Avg 140, Max 173

182

6.29

6/5/2009

Race

New Milford

7.52

0:58:07

07:43.7

7:16 PM 55°F, Rain /
w/u 2.17mi in 18:33 (8:33) (J0) /

8:00 PM - race (Moonlight Run) /
3.1 miles in 17:57 (5:47 avg) (I1) /

8:30 PM - c/d 2.25mi in 21:37 /
(9:36) (I1)

181.5

J0 / I1

5.35

2.17

6/6/2009

Race

Roxbury

11.02

1:22:45

07:30.5

7:59 AM 65°F, Cloudy /
w/u 2.95mi in 25:05 (8:30 Avg) /

race: 4.41mi in 26:53 (6:06 Avg) /

c/d 3.66mi in 30:47 (8:25 Avg)

180.5

11.02

6/7/2009

Run

Roxbury

15.12

2:10:52

08:39.3

8:33 AM 70°F, Sunny /
Park - Hemlock - Judds Bridge - Steep Rock - Battle Swamp - Rt 199 - Hemlock - top of Jeep trail - park - track /
HR: Avg 125, Max 168

180

15.12

180.0663

81.22

6/8/2009

Run

DHS / Huntington Park

11.74

1:45:23

08:58.6

4:40 AM 60°F, cloudy, rain showers - DHS /
6mi in 52:46 (8:48 avg) /

6:34 PM 70°F, cloudy /
Huntington Park /
5.74mi in 52:37 (9:10 avg)

179

E6 / G0

5.74

6/9/2009

Run

Home

8.04

0:58:56

07:19.8

6:53:00 PM 60°F, cloudy /
8.04mi in 58:56 (7:20 Avg) /
HR: Avg 139, Max 171 /
1 - 8:32, 2 - 7:18, 3 - 7:13, 4 - 7:18, 5 - 7:14, 6 - 7:11, 7 - 7:10, 8 - 6:40, (8.04) - 0:16

180.5

8.04

6/10/2009

Run

Big Y

11.7

1:33:11

07:57.9

5:33 AM 60°F, fog, light rain /
Big Y - 302 - Greenwood - Plumtrees

181.5

11.7

6/11/2009

Run

Gym

0:54:45

07:49.3

9:30 PM - Treadmill @ 1% incline

180.5

6/12/2009

Run

Meckauer Park

1:03:27

07:55.9

6:00 AM 60°F, Light on & off Rain. /

180

6/13/2009

Race

Northfield, MA

12.89

1:42:16

07:56.0

7:51 AM - 65°F, partly cloudy /
w/u 3.48mi in 30:36 (8:48) /

9:00 AM mountain trail race: 10.3K (6.4 miles) in 44:51 (7:00 Avg) /

9:53 AM c/d 3.01mi in 26:49 (8:55)

179.5

12.89

6/14/2009

Run

Home

21.19

2:43:10

07:42.0

9:20 AM - 65°F, overcast /
Berkshire Corp. Park - Vale Rd - Pond Brook - Butterfield - Tunnel - Taunton Lake - Plumtrees - Sunny Acres - Ridgedale /
HR: Avg 142, Max 185

181

21.19

180.2583

80.56

6/15/2009

Run

DHS

1:02:11

07:46.4

8:20 PM - 65°F, overcast /
1 - 8:36, 2 - 8:06, 3 - 7:53, 4 - 7:43, 5 - 7:31, 6 - 7:33, 7 - 7:33, 8 - 7:21

181

6/16/2009

Run

DHS / Home

14.07

1:48:21

07:42.0

4:40 AM - 58°F, overcast /
w/u: 2mi in 16:55 (8:28) /
tempo: 4mi in 26:24 (6:36) /
c/d: 2mi in 15:18 (7:39) //

6:02 PM 65°F, partly cloudy /
6.07mi in 49:44 (8:12)

179

H1 / K0

6.07

6/17/2009

Run

Big Y

11.56

1:32:05

07:57.9

5:30 AM 53°F foggy /
1 - 9:07, 2 - 8:43, 3 - 8:37, 4 - 8:05, 5 - 7:48, 6 - 7:48, 7 - 7:34, 8 - 7:14, 9 - 7:14, 10-7:56, 11-7:38, (11.56) - 4:12

181

11.56

6/18/2009

Run

DHS

1:01:06

07:38.3

8:00 PM 60°F Rain (light to heavy)

179.5

6/19/2009

Run

Big Y / Home

18.17

2:23:32

07:54.0

5:38 AM Big Y 60°F foggy /
11.58mi in 1:31:41 (7:54) //

5:51 PM Home - Big Y & back /
6.59mi in 51:50 (7:52)

181

18.17

6/20/2009

Race / Run

Roxbury / Gym

15.45

2:00:29

07:47.9

7:46 AM Roxbury 70°F cloudy /
w/u 3.56mi in 29;13 (8:12) /
8:35 AM race 4.12mi in 25:44 (6:14)
/ c/d 9:09 AM 3.77mi in 32:44 (8:41) /
7:40 PM gym - TM 1% - 4mi in 32:48 (8:12 avg)

179.5

15.45

6/21/2009

Run

Hollandia

15.06

1:54:44

07:37.1

First Day of Summer /
6:14 AM - Hollandia - Flat Swamp - Sunset Hill Loop /
70°F Rain /
1 - 8:12, 2 - 8:13, 3 - 7:50, 4 - 7:49, 5 - 7:19, 6 - 7:38, 7 - 7:34, 8 - 8:28, 9 - 7:14, 10-6:53, 11-7:16, 12-7:08, 13-7:24, 14-7:37, 15-7:40, (15:06) - 0:27

179

15.06

180.0323

90.31

6/22/2009

Run

DHS / home

1:39:33

08:17.8

4:43 AM 65°F cloudy - DHS /
8mi in 1:04:46 (8:06) //

7:41 PM 70°F cloudy home /
4mi in 34:47 (8:41)

179.5

6/23/2009

Run

DHS / gym

1:28:08

08:00.7

4:35 AM 65°F cloudy - DHS /
7mi w/ 8x100m strides in 0:54:57 //

7:00 PM TM 1% /
4mi in 33:11 (8:18)

179

6/24/2009

Run

Big Y / Home

16.13

2:11:12

08:08.0

5:39 AM 65°F cloudy, light rain, Big Y 11.58mi in 1:33:34 (8:04 Avg) /

6:38 PM 70°F cloudy. Home - gym and back 4.55mi in 37:38 (8:16 Avg)

180

16.13

6/25/2009

Run

Home

8.07

1:05:11

08:04.6

9:30 PM 71°F

178.5

8.07

6/26/2009

Run

Bethel

8.13

1:07:04

08:15.0

6:04 AM 65°F

178

8.13

6/27/2009

Run

Roxbury

10.5

1:24:46

08:04.4

8:06 AM 2.1mi in 17:54 (8:31) //
8:36 AM 6.39mi in 50:02 (7:50) //
9:34 AM 2.01mi in 16:50 (8:23)

181

10.5

6/28/2009

Race

North Conway, NH

12.08

1:57:19

09:42.7

7:49 AM 3.74mi in 37:59 //
9:03 AM Race 7.12mi in 1:07:30 //
10:24 AM 1.22mi in 11:50

12.08

179.4332

77.91

6/29/2009

Run

Frye Island, ME

13.66

1:47:27

07:52.0

9:07 AM 8.62mi in 1:07:09 (7:47) /
Rain, 60°F //

7:09 PM 5.04mi in 40:18 (7:59) /
Overcast, 57°F

13.66

6/30/2009

Run

Frye Island, ME

13.53

1:52:43

08:19.9

9:57 AM 8.31mi in 1:09:43 (8:23) /
Overcast, 60°F //

6:47 PM 5.22mi in 43:00 (8:14) /
Overcast, 60°F

13.53

7/1/2009

Run

Frye Island, ME

15.52

1:52:44

07:15.8

8:39 AM 60°F, overcast /
12.00 mi in 1:24:17 (7:01) /
1 - 8:14, 2 - 7:34, 3 - 7:15, 4 - 6:58,
5 - 6:56, 6 - 6:49, 7 - 6:50, 8 - 6:45, 9 - 6:38, 10-6:35, 11-6:51, 12-6:47 //

6:54 PM 60°F, overcast, fog /
3.52mi in 28:27 (8:04)

15.52

7/2/2009

Run

Frye Island, ME

11.34

1:39:49

08:48.1

8:24 AM 60°F, rain /
6.07 mi in 55:12 (9:06) //

5:12 PM 58°F, light rain /
5.27mi in 44:37 (8:28)

11.34

7/3/2009

Run

Frye Island, ME

13.85

1:50:21

07:58.1

8:24 AM 65°F, mostly cloudy /
10.33mi in 1:30:35 (7:48) /
HR: Avg 130, Max 156 //

7:04 PM 62°F, mostly cloudy /
3.52mi in 29:46 (8:27)

I1 / K0

3.52

10.33

7/4/2009

Run

Frye Island, ME

7.2

1:00:57

08:27.9

7:30 AM 65°F, partly cloudy /
7.2mi in 1:00:57

7.2

7/5/2009

Race

Frye Island, ME

7.09

0:47:47

06:44.4

7:55 AM 65°F, sunny /
w/u #1: 1.08mi in 9:11 (8:31) /
w/u #2: 1.01mi in 8:05 (8:02) /
Race: 5mi in 30:31 (8:06)

7.09

181

82.19

7/6/2009

Run

Home

8.16

1:08:36

08:24.4

7:12 PM 70°F, sunny /

185

8.16

7/7/2009

Run

DHS / Home

12.03

1:33:46

07:47.7

4:51 AM 60°F, clouds to light rain to heavy rain at end. 8mi w/ 10x100m strides in 1:00:59 (7:37 avg) /

6:47 PM 65°F, clouds /
4.03mi in 32.47 (8:07 AVG) /
HR: avg: 128, max 165

181.5

12.03

7/8/2009

Run

Big Y / Huntington Park

16.56

2:24:49

08:44.7

5:39 AM 60°F, clouds /
Big Y - K0 - 11.56mi in 1:42:24 /
(8:51 Avg) //

7:47 PM 65°F, clouds, G0 /
Huntington Park /
5mi in 42:25 (8:29 Avg)

181.5

K0 / G0

11.56

7/9/2009

Run

DHS

1:01:58

07:44.8

4:43 AM 55°F, clouds, DHS /
8mi in 1:01:58 (7:45 avg)

179.5

7/10/2009

Run

Boardman Bridge

8.03

1:02:10

07:44.5

7:56 AM 60°F, sunny /
8.03mi in 1:02:10 (7:45 Avg)

181

8.03

7/11/2009

Run

Roxbury

4.27

0:32:39

07:38.8

8:30 AM 70°F, sunny, Roxbury /
4.27mi in 32:39 (7:39 Avg)

180.5

4.27

7/12/2009

Race / Run

Mount Ascutney, VT

11.94

1:51:38

09:21.0

9:00 AM 70°F, clouds, w/u : /
2.03mi in 17:46, HR Avg 118, Max 130 //
Race: 4 miles in 47:20 //
c/d 5.91mi in 46:32 HR Avg 125, Max 137

180.5

11.94

181.3125

68.99

7/13/2009

Run

DHS / Home

14.3

1:57:24

08:12.6

4:38 AM 55°F, sun / clear /
8mi in 1:03:58 /

6:59 PM: Home - Gym /
3.16mi in 26:45 (8:27 Avg) /
HR Avg 138, Max 170 /

Gym - Home: 7:57PM 3.14mi in 26:41 (8:29 Avg) HR: Avg 124, Max 165)

179.5

14.3

7/14/2009

Run

DHS

1:13:12

07:19.2

DHS - 70°F, clouds /
,w/u 3mi in 23:58 /
threshold: 3mi in 18:18 (6:06 Avg) /
M1 - 6:03, M2 - 6:03, M3 - 6:12
c/d 4mi in 30:56

182

7/15/2009

Run

Roxbury / Home

16.29

2:14:27

08:15.2

5:44AM Roxbury 50°F sun /
10.74 mi in 1:25:48 (8:00 avg) /
HR: Avg 123, Max 149 /

7:25PM Home 78°F clouds /
5.55 mi in 48:39 (8:46 avg) /
HR: Avg 125, Max 150

180

16.29

7/16/2009

Run

Home

6.19

0:55:07

08:54.2

4:35AM Home 60°F clouds /
6.19mi in 55:07 (8:54)

178

6.19

7/17/2009

Run

Home - North Beech Tree Rd & back

12.12

1:35:50

07:54.4

5:46 PM 80°F, overcast, humid /
HR: Avg 135, Max 161

179.5

12.12

7/18/2009

Race

Roxbury

8.3

1:00:19

07:16.0

8:10AM Roxbury w/u /
1.6mi in 14:23 (8:59) //

race: 5mi in 30:53 (6:11 avg) //

c/d 1.7mi in 15:03 (8:51 avg)

181

8.3

7/19/2009

Run

Southbury

18.55

2:23:43

07:44.9

7:13AM 60°F, sun - bridle trail /
2.36mi in 20:36 + /
16.19mi in 2:03:07

180

18.55

180.1641

85.75

7/20/2009

Run

Home / Gym

12.1

1:40:15

08:17.1

4:39 AM 60°F, clear /
home - Loews, Commerce Park, taking advantage of low traffic at 5AM. /
6.1mi in 53:20 (8:44 avg) //

8:30 PM gym - Treadmill @ 1% /
6mi in 46:55 (7:49 avg)

180

12.1

7/21/2009

Run

Meckauer Park

1:17:56

07:47.6

6:55 PM 65°F, rain /
HR: Avg 130, Max 168

181.5

7/22/2009

Run

Big Y / Home

15.26

2:02:35

08:02.0

5:38 AM Big Y 60°F overcast, humid /
12.0 mi in 1:34:37 (7:53)
HR: avg 137 max 175 //

7:31 PM home 70°F clouds, humid /
3.26mi in 27:58 (8:34 avg)

181

15.26

7/23/2009

Run

DHS / Rt 58 Bethel (Putnam Park)

1:53:14

08:42.6

4:40 AM DHS 65°F overcast /
6mi in 48:42 (8:07 avg) //

6:33 PM Rt 58 Bethel, 65°F, rain /
7mi in 1:04:32 (9:13 avg)

179.5

7/24/2009

Run

Pond Brook

7.2

1:14:45

10:22.9

12:44 PM - Al's trail + roads, starting at Pond Brook, Newtown. /
HR: avg 140, max 192 /
75°F clouds, well-marked, challenging trail - well marked up to the state forest road - disappeared there. Good footing for the most part - some rocky areas. Lots of ups and downs. After state forest, ran on roads for a while - Sanford Rd, Tamarack Rd, Echo Valley Rd until I reached Hanover Rd. There, I turned around and retraced my steps back to Pond Brook.

178.5

7.2

7/25/2009

Race + run

New Milford

13.94

1:43:37

07:26.0

8:09 AM - w/u overcast 80°F, humid, 3.1mi in 28:21 (9:09 avg) /

9:00 AM - Race - 85°F /
7.8mi in 48:41 (6:14 avg) 25th place, 1st AG 40-49 //

12:10 PM - 3.04mi in 26:35 (8:45 avg)

178.5

13.94

7/26/2009

Run

Hollandia

19.25

2:34:21

08:01.1

6:18 AM 71°F, Hazy-Hot-Humid, /
19.25mi in 2:34:21 (8:01 avg)

174.5

19.25

179.208

90.75

7/27/2009

Run

DHS / Home

11.8

1:40:34

08:31.4

4:49 AM 60°F, clouds, humid /
DHS - 6.13mi in 53:52 (8:47 avg) //

6:25 PM 85°F, sunny, home - gym,
work-out, gym - home /
5.67mi in 46:42 (8:14 avg)

178.5

11.8

7/28/2009

Run

DHS / Home

15.83

1:59:52

07:34.3

4:39 AM 67°F, Heavy Fog, DHS /
I1, w/u 3.05 mi in 25:08 (8:14 avg) /

5:06 AM - threshold, 4.17mi in 26:02 (6:14 avg) /

5:33 AM - c/d - 3.07 mi in 23:28 (7:38 avg) //

5:55 PM - Home K0, 85°F, clouds, /
5.54 mi in 45:14 (8:09 avg) /
HR: 131 avg, 189 max

176

I1 / K0

5.54

10.29

7/29/2009

Run

Big Y / Gym

2:00:20

08:01.3

5:35 AM 70°F clouds, humid /
12 mi in 1:35:20 (7:56 avg) //

6:30 PM Treadmill @ 1% /
3 mi in 25:00 (8:20 avg)

178.5

7/30/2009

Run

Gym

1:00:15

07:31.9

7:10 PM TM @ 1% /
8 mi in 1:00:15 (7:32 avg)

181

7/31/2009

Run

Off

left leg - some pain just above and to the right of the knee… taking the day before the race to heal up.

180

8/1/2009

Race

Cape Elizabeth, ME

6.2

0:37:05

05:58.9

8:15 AM 70°F, sunny

leg started out fine at start of race, but somewhere along the way, it started acting up again.

6.2

8/2/2009

Run

Home

6.22

0:53:10

08:32.9

5:58 PM, 70°F 6.22mi in 53:10 /
(8:33 avg) /
HR: 125 avg, 164 mac

6.22

178.868

63.05

8/3/2009

Run

DHS

0:35:39

08:54.8

muscle just above right side of left knee has been bothering me since Wednesday 7/29, but Sunday's race made it worse. I had to cut today's run short. It just wasn't feeling like it was opening up.

182.5

8/4/2009

Run

BHS

1:01:46

07:43.2

8:20 PM - 75°F, clear /
8mi w/ 10x100m strides

183

8/5/2009

Run

Home

11.08

1:24:50

07:39.4

6:04:00 PM - 75°F, humid, clouds /
HR: 136 avg, 173 max

182

11.08

8/6/2009

Run

Home

9.5

1:18:54

08:18.3

6:11 PM - 82°F, sunny /
out to Secor Rd & back /
HR: 129 avg, 175 max

181

9.5

8/7/2009

Run

Harrybrooke Park

1:13:48

08:12.0

7:05 AM - 58°F, sunny /
9mi in 1:13:48 (8:12 avg) /
M4 @ 6:56, M6 @ 6:36, M8 @ 6:32

181.5

8/8/2009

Race

Roxbury

12.1

1:26:45

07:10.2

7:42 AM - 53°F, sunny, down
Hemlock - 3.57mi in 28:31 (7:59) /

8:30 AM - 60°F race - 5 miles /
Squire Rd (clockwise) /
31:31 (6:18) /

9:17 AM - 65°F, up Hemlock - /
3.54mi in 26:43 (7:32)

182.5

12.1

8/9/2009

Race

DHS / Home

11.78

1:37:51

08:18.4

1:00 PM 65°F overcast /
4.9mi in 40:23 /
3:00 PM? race: 1mi in 5:17 //
5:00 PM rain 2.67mi in 24:00 (9:00) //
7:11 PM Home, overcast, K0 /
3.21mi in 28:11 (8:47 avg)

180.5

I1 / K0

3.21

8.57

181.4835

65.46

8/10/2009

Run

DHS / Home

1:56:49

08:20.6

4:46 AM 70°F, clouds, /
6mi in 49:10 (8:12 avg) //

6:59 PM 83°F, sun /
8mi in 1:07:39 (8:27 avg) /
HR 126 avg, 148 max

181.5

8/11/2009

Run

DHS / Home

14.79

1:48:40

07:20.8

DHS - 71°F, humid, clear /
4:42 AM - w/u - 3.04mi in 24:35 (8:04 avg) /
5:09 AM - tempo - 5.15mi in 31:37 (6:08 avg) /
1 - 6:12, 2 - 6:04, 3 - 6:08, 4 - 6:07, 5 - 6:10, (6.15 - 0:54) (6:05 pace) /
5:41 AM - c/d - 2.06mi in 15:31 (7:32 avg) //

6:26 PM Home - gym K0 /
80°F, humid, clear /
2.26mi in 18:31 (8:11 avg) //

7:04 PM gym - Home K0 /
2.28mi in 18:26 (8:05 avg)

180.5

H1 / K0

4.54

10.25

8/12/2009

Run

Meckauer Park

1:38:43

08:13.6

5:40 AM - Meckauer Park, 65°F, humid, overcast /
12mi in 1:38:43 (8:14 avg)

181

8/13/2009

Run

Bethel HS - XC and Track

1:01:28

08:46.9

7:35 PM 70°F, clouds, humid

179

8/14/2009

Run

Home

13.85

2:00:31

08:42.1

4:34 AM 63°F, heavy fog, home /
8.11mi in 1:12:12 (8:54 avg) //

6:22 PM 83°F, sun /
home - gym
3.47 mi in 29:43 (8:33 avg) //

7:16 PM 83°F, sun /
gym - home /
2.27mi in 18:36 (8:11 avg)

181

13.85

8/15/2009

Race

Roxbury

11.76

1:24:21

07:10.4

7:46 AM Roxbury 65°F fog / sun /
3.56mi down Hemlock in 29:16 /
(8:13 avg) HR: avg 121 / max 135 /
K0 //

race- 8:30 AM - Judds Bridge /
8.2 mi in 53:05 (6:28 avg) I1

183

K0 / I1

3.56

8.2

8/16/2009

Run

Southbury

20.18

2:45:22

08:11.7

6:08 AM 70°F fog / sun /
HR: avg 130, max 168

181

20.18

181.0604

93.58

8/17/2009

Run

Home

10.07

1:22:42

08:12.8

6:26 PM 85°F, sun /
HR: avg 133, max 194

181.5

10.07

8/18/2009

Run

DHS / Home

10.08

1:21:06

08:02.7

4:40 AM 70°F, clear, DHS /
6mi in 48:32 (8:05 avg) K1 (wearing new Saucony Ride shoes for the first time) //

6:39 PM 85°F, sun, Home /
4.08mi in 32:34 (7:58 avg) /
HR: avg 127, max 157

180.5

10.08

8/19/2009

Run

Big Y / Gym

16.03

2:07:47

07:58.3

5:39 AM 70°F, clear, Big Y, K0 /
12.03mi in 1:36:31 //

8:15 PM Treadmill at 1% incline /
4mi in 31:16 (7:49 avg)

180

16.03

8/20/2009

Run

Home

10.48

1:40:00

09:32.5

4:48 AM 72°F, fog, home, 6.14mi in 59:02 (9:37 avg) //

6:29 PM 82°F, clouds, home - off road, 4.34mi in 40:58 (9:27 avg)

180.5

10.48

8/21/2009

Run

DHS

11.21

1:24:56

07:34.6

88°F, some clouds, humid, windy

1:05 PM, easy 3.15mi in 26:24 (8:23 avg) HR: avg 138, max 183

1:33 PM, tempo, 3.05mi in 18:47 (6:09 avg) HR: avg 159, max 170 /
1 - 6:04, 2 - 6:10, 3 - 6:15 /

I was trying to run 5 miles at 6:09 min/mile pace, but I ran the first two laps too fast ~5:40 pace, so all I could handle with the heat and humidity was 3 miles.

1:54 PM, easy 5.01mi in 39:45 (7:56 avg) HR: avg 150, max 162

178.5

11.21

8/22/2009

Run

Roxbury

1:32:55

08:26.8

70°F, Rain, off & on /
7:55 AM, 2.4mi down Chalybes in 21:08 (8:48 avg) , HR: avg 137, max 185 //

8:34 AM, 3.6mi Ranney, Chalybes in 27:48 (7:43 avg), HR: avg 143, max 190 //

9:30 AM, 5mi Squire Rd in 43:59 (8:47 avg), HR: avg 127, max 165

179.5

8/23/2009

Run

Southbury

21.21

2:42:51

07:40.7

overcast, 72°F, humid, trail /
HR: avg: 134, max 167 /
6:41 AM /
1 - 8:56, 2 - 8:11, 3 - 8:04, 4 - 7:52, 5 - 8:18, 6 - 7:39, 7 - 7:34, 8 - 7:50, 9 - 7:57, 10-7:22, 11-8:02, 12-7:34, 13-7:29, 14-8:00, 15-7:07, 16-7:05, 17-6:59, 18-7:06, 19-6:45, 20-6:50, 21-8:16, (21.21 - 1:45)

183.5

21.21

180.6326

90.08

8/24/2009

Run

DHS / gym

1:25:46

08:34.6

DHS - 4:50 AM, 67°F, clear /
6mi in 52:37 (8:46 avg) //

gym - 9:10 PM, Treadmill 1%,
4mi in 33:09 (8:17 avg)

180.5

8/25/2009

Run

Home / Gym

10.14

1:28:25

08:43.2

Home - 4:31 AM, 65°F, clear /
6.14mi in 56:28 (9:12 avg) /
HR: avg 113, max: 162 //

gym - 8:05 PM, gym, Treadmill 1% /
4mi in 31:57 (7:59 avg)

180.5

10.14

8/26/2009

Run

Big Y / Home

20.13

2:41:47

08:02.2

Big Y - 5:41 AM, 65°F, clear /
12.05mi in 1:30:16 (7:29 avg) /
HR: avg 141, max 195 /
1 - 8:42, 2 - 8:10, 3 - 8:07, 4 - 7:28,
5 - 7:52, 6 - 8:09, 7 - 7:32, 8 - 7:11,
9 - 6:54, 10-6:28, 11-6:44, 12-6:33 //

Home - 8:01 PM 70°F rain /
8.08mi in 1:11:31 (8:51 avg) /
HR: avg 137, max 176

181

20.13

8/27/2009

Run

DHS

8.16

1:03:23

07:46.1

late night - 9:08 PM, 65°F clear /
HR: avg 148, max 191

178.5

8.16

8/28/2009

Run

Home

13.07

1:40:32

07:41.5

early morning - 4:35 AM, 62°F dark /
7 Bridges over I84 -
Rt 6 @ exit 8 (Danbury / Bethel line),
Garella Rd (Bethel),
Vale Rd (Bethel),
Old Hawleyville Rd (Bethel),
Secor Rd (Brookfield),
Old Hawleyville Rd (Newtown), Tunnel Rd (Newtown) -
turn around after turning left on Blackman Rd and reaching Route 6

HR: avg:165, max: 218 (I don't believe these numbers - check fit of monitor) /

1 - 9:18, 2 - 8:24, 3 - 7:44, 4 - 7:36,
5 - 7:40, 6 - 7:54, 7 - 7:36, 8 - 7:11,
9 - 7:46, 10-7:24, 11-7:26, 12-7:15,
13-6:50

179

13.07

8/29/2009

Race

Roxbury

12.67

1:43:15

08:09.0

w/u 7:34 AM, 60°F, Rain, /
down Hemlock, 3.54mi in 30:39 /
(8:39 avg) HR: avg: 150, max 171 //

race: 9:00 AM - 1 mile in 5:30 /
(2:36, 2:54) //

c/d 9:23 AM - Judds Bridge /
8.13mi in (1:07:06) (8:15 avg) /
HR: avg: 140, max: 182

182.5

12.67

8/30/2009

Run

New Milford

21.78

2:53:42

07:58.5

Boardman Bridge - Geer Mountain /
overcast, fog, 60°F, /
HR: avg 130, max 171 /
1 - 9:16, 2 - 8:30, 3 - 8:19, 4 - 8:08,
5 - 8:16, 6 - 8:25, 7 - 7:57, 8 - 8:05,
9 - 8:39, 10-9:37, 11-8:30, 12-8:10,
13-7:02, 14-7:37, 15-7:56, 16-7:35,
17-7:15, 18-7:32, 19-7:29, 20-7:14,
21-7:00, (21.78) - 5:00

181.5

21.78

180.5166

95.95

8/31/2009

Run

Home

8.18

1:08:39

08:23.5

Home - Vale Rd & back, 8:18 PM /
(8.18 miles at 8:18 PM: Coincidence? Yes.) /
60°F, clouds, dark /
HR: avg 143, max 202 (?)

179.5

8.18

9/1/2009

Run

DHS

9.1

1:08:32

07:31.9

track, 51°F, dark, clear, some wind /
4:51 AM, /
3mi w/u, 6x600m @ 5k race pace w/ 200m recovery jog, /
3mi c/d /
intervals:
1 - 2:12 (5:52 pace) /
2 - 2:07 (5:39 pace) /
3 - 2:07 (5:39 pace) /
4 - 2:06 (5:36 pace) /
5 - 2:01 (5:23 pace) /
6 - 2:06 (5:36 pace) /
avg - 5:38 pace /

HR: avg: 134, max 175

177.5

9.1

9/2/2009

Run

Big Y

12.04

1:36:40

08:01.7

cool, clear morning (dark at first) /
50°F, HR: avg: 140, max: 181 /
(5:40 AM)

180.5

12.04

9/3/2009

Run

DHS

1:02:37

07:49.6

heavy fog, 55°F

179

9/4/2009

Run

Big Y

9.01

1:17:00

08:32.8

clear - not as cool, 60°F, 5:39 AM /
Big Y, 9.01 mi in 1:17:00 (8:33 avg)

181

9.01

9/5/2009

Run

Roxbury

10.74

1:32:06

08:34.5

sunny, 65°F, 7:33 AM, /
3.56mi in 29:50 (8:22 avg) /
HR avg: 130, max: 168 /

8:36 AM, 7.18mi in 1:02:16 /
(8:40 avg) HR avg: 124, max 173

181

10.74

9/6/2009

Run

Meckauer Park

8.19

1:04:44

07:54.2

sunny, 65°F, 9:25 AM, /
HR avg: 144, max: 205??? /

180.5

8.19

179.9396

65.26

9/7/2009

Race

New Haven

14.2

1:30:59

06:24.4

w/u 1.8mi in 14:35 (8:06 avg) /
race: 20K (12.4mi) in 1:16:24

181

14.2

9/8/2009

Run

DHS / Home

10.02

1:19:53

07:58.3

DHS - 4:46 AM, 60°F, clouds, /
6mi in 49:37 (8:16 avg) /

Home - 7:06 PM, 70°F, clouds /
4.02mi in 30:16 (7:32 avg)

177.5

10.02

9/9/2009

Run

Home / Big Y

20.91

2:49:55

08:07.6

Home to Big Y - 5:09 AM 65°F /
2.2mi in 17:58 (8:09 avg) /
HR avg: 128, max: 148 //

Big Y 12 miler, then back home /
5:39 AM 65°F, 14.15mi in 1:53:18 /
(8:00 avg), HR avg: 127, max: 163 //

Home - off road, 6:51 PM, 70°F /
4.56mi in 38:39 (8:28 avg) /
HR avg: 136, max: 180

178.5

K1 / K0

4.56

16.35

9/10/2009

Run

Home

8.12

1:00:28

07:26.8

clouds, 65°F, 6:25 PM /
HR avg 142, max 209?

179.5

8.12

9/11/2009

Run

DHS / Treadmill

1:35:52

07:22.5

DHS: 56°F, overcast, then rain /
4:36 AM: 3mi in 24:41 (8:14 avg) //

5:05 AM: threshold /
5mi in 31:09 (6:14 avg) //

5:36 AM: 2mi in 15:48 (7:54 avg) //

7:00 PM: Treadmill at 1% /
3mi in 24:14 (8:05 avg)

178

H1 / K0

9/12/2009

Race

Roxbury

13.24

1:40:38

07:36.0

65°F, light rain /
7:45 AM - 2.08 in 17:38 (8:38 avg) /
HR avg: 115, max: 131 //

8:30 AM - race: 5K, (3.1mi) in /
18:39 (6:01 avg) //

9:53 AM - 8.06mi in 1:04:21 (7:58 avg) /
HR avg: 148, max: 177

178.5

13.24

9/13/2009

Run

Kent

22.5

3:12:20

08:32.9

Bulls Bridge - Lake Waramaug loop, 65°F, clouds /
HR avg: 122, max 161

179.5

22.5

179.0549

101.99

9/14/2009

Run

DHS / gym

1:24:40

08:28.0

DHS - 4:30 AM 58°F, clear /
6mi in 52:14 (8:42 avg) //

Treadmill - 8:30 PM /
4mi in 32:26 (8:07 avg)

178.5

9/15/2009

Run

DHS / Home

13.06

1:48:10

08:16.9

DHS - 4:43 AM 60°F, clear /
3mi in 25:58 (8:39 avg) /

2.5mi intervals in 17:45 : /
5 x 600m w/ 200m recovery ~90s /
1 - 2:16, 1:16 /
2 - 2:12, 1:25 /
3 - 2:13, 1:22 /
4 - 2:12, 1:19 /
5 - 2:11, 1:19 /

3mi in 24:16 (8:05 avg) //

7:44 PM home - K0 - 70°F, /
4.56mi in 40:11 (8:49 avg)

180.5

H1/K0

4.56

8.5

9/16/2009

Run

Big Y / Gym

20.19

2:50:00

08:25.2

Home - Big Y loop - Home, /
5:10 AM, 63°F, clouds /
16.19mi in 2:16:32 (8:26 avg) /
HR: avg: 125, max: 170 //

8:00 PM Treadmill, 4mi in 33:28 /
(8:22 avg)

179

20.19

9/17/2009

Race

Bethel

8.85

1:11:49

08:06.9

Berkshire Corporate Park -
60°F, clear, sunny /
5:20 PM w/u 4mi in 36:44 /
6:30 PM King of the Hill race: 5K: /
3.1mi in 17:31? (17:34 by my watch) /
7:00 PM c/d 1.75mi in 17:43

179.5

8.85

9/18/2009

Run

Meckauer Park / Huntington Park

12.2

1:46:17

08:42.7

8:24 AM, 53°F sun /
8.07mi in 1:07:08 (8:19 avg) /
HR: avg 119, max 143 //

6:32 PM, G0, Huntington Park /
70°F, clouds, 4.13mi in 39:09 /
(9:28 avg)

180.5

K1 / G0

4.13

8.07

9/19/2009

Race

Roxbury

17.01

2:09:37

07:37.2

7:08 AM, 48°F sun, 7.36mi in /
1:01:56 (8:25 avg) HR: avg: 162, /
max: 252? //

race: 8:30 AM, 50°F, sun /
4.8mi in 29:30 //

9:18 AM, 55°F, sun , /
4.85mi in 38:11 (7:52 avg) /
HR avg. 148, max: 186

179

17.01

9/20/2009

Run

New Milford

20.24

2:35:54

07:42.2

Boardman Bridge to Bulls Bridge and back /
40°F, sunny, no wind /
1 - 8:55, 2 - 8:18, 3 - 7:57, 4 - 7:39, 5 - 8:01, 6 - 8:08, 7 - 7:50, 8 - 7:39, 9 - 7:47, 10-8:36, 11-8:09, 12-8:04, 13-8:01, 14-7:16, 15-7:01, 16-7:07, 17-7:06, 18-7:07, 19-6:52, 20-6:44, 20.24 - 1:28 //

HR: avg 136, max 193

180.5

20.24

179.5694

101.55

9/21/2009

Run

Home

10.23

1:33:28

4:36 AM, 55°F, fog /
6.19mi in 57:12 /
HR avg 144, max 184 //

8:10 PM, 65°F /
4.04mi in 36:16 /
HR avg 150, max 203

180

10.23

9/22/2009

Run

DHS /Home

16.17

2:08:31

07:56.9

4:46 AM, 58°F, DHS: /
3mi in 25:22 (w/u) /

5:15 AM
4.5mi in 30:21 (intervals: goal 6x1000m @ 5K race pace, (3:30/k) /
w/ ~2min rec. in 200m, actual: /
1 - 3:34 / 1:25, 2 - 3:34 / 1:30,
3 - 3:30 / 1:29, 4 - 3:35 / 1:33,
5 - 3:38 / 1:38, 6 - 3:35 / 1:24 //

5:45 AM
2mi in 15:55 //

6:09 PM, 68°F, clouds, home /
6.67mi in 56:53 (8:31 avg) /
HR avg 168, max 208

180

H1 / K1

6.67

9.5

9/23/2009

Run

Home / Big Y

20.16

2:41:02

07:59.3

4:26 AM, 65°F, clouds, home /
4.06mi in 36:04 (8:53 avg) /
HR avg: 148, max: 191 //

6:08 AM, 65°F, clouds, Big Y /
12.05mi in 1:31:41 (7:36 avg) /
HR avg: 156, max: 206 //

7:07 PM, 70°F, clouds, Home /
4.05mi in 33:14 (8:12 avg) /
HR avg: 143, max: 188

179.5

20.16

9/24/2009

Run

DHS / Meckauer Park

1:20:14

08:01.4

4:41 AM, 70°F, clouds, DHS /
6mi in 48:38 //

6:23 PM, 67°F, clouds, Meckauer Park /
4mi in 31:36 (7:54 avg) /
HR avg: 120, max: 150

177

9/25/2009

Run

Home

16.12

2:04:37

07:43.8

4:34 AM, 55°F, dark!, home out to /
Sunset Hill and Beech Tree Rd /
and back - 12.09mi in 1:32:21 /
(7:38 avg) HR avg 135, max 169 //

5:52 PM, 63°F, some clouds /
4.03mi in 32:16 (8:00 avg) /
HR avg: 135, max 171

176.5

16.12

9/26/2009

Race

Roxbury / Gym

12.26

1:35:36

07:47.9

7:50 AM, 40°F, crisp and cold /
3.31mi in 28:11 (8:31 avg) /
HR avg: 169, max: 184 //

8:30AM 45°F, race, 2.4mi in 14:23 /
(6:00 avg) (3rd place) /
1 - 5:48, 2 - 6:12, (2.4) - 2:23 //

9:00 AM 50°F, 3.55mi in 30:07 /

8:00 PM - Treadmill 1%, 3mi in /
22:55 (7:38 avg)

181.5

12.26

9/27/2009

Run

Harrybrooke Park

18.35

2:04:38

06:47.5

7:16 AM, 60°F, steady, light rain /
goal: 18 miles with 15 miles at marathon pace (6:29 min/mile) /
1st 3 miles w/u, last 15 miles at /
marathon pace, /
HR: avg 144, max: 182 /
miles 4 - 18 in 1:36:59 (6:28 avg) /
1 - 8:38, 2 - 8:04, 3 - 7:50, 4 - 6:31,
5 - 6:29, 6 - 6:27, 7 - 6:25, 8 - 6:25, 9 - 6:28, 10-6:26, 11-6:24, 12-6:27, 13-6:27, 14-6:26, 15-6:28, 16-6:30, 17-6:30, 18-6:28, (18.36) - 3:06

179

18.35

179.1337

103.29

9/28/2009

Run

Home

10.19

1:27:40

08:36.2

4:37 AM, 60°F, clouds /
6.14mi in 55:33 (9:03 avg) /
HR: avg: 112, max: 146 //

6:09 PM, 70°F, rain /
4.05mi in 32:07 (7:56 avg) /
HR: avg: 127, max: 173

179

10.19

9/29/2009

Run

DHS

1:08:01

07:33.4

4:38 AM, 52°F, clear /
w/u 3mi in 24:53 (8:16 avg) /

5x600m w/ 200m rec. @ 5k pace /
1 - 2:11 / 1:21,
2 - 2:06 / 1:21,
3 - 2:07 / 1:21,
4 - 2:05 / 1:20,
5 - 2:06 / 1:18 /
(2.5mi in 17:17) (6:55 avg) /

c/d 3.5 mi in 25:51 (7:23 avg)

179.5

9/30/2009

Run

Big Y

1:35:16

07:56.3

5:37 AM, 53°F, clear /
Big Y - part of Firecracker course /
HR: avg: 139, max: 178

180.5

10/1/2009

Run

Home

8.12

1:04:53

07:59.4

4:31 AM, 46°F, overcast /
Home - Sky Edge, Hearthstone - /
Chimney, Ridgedale, Rockwell, /
Cortland, Old Hawleyville, Rt 6 - /
Home

180.5

8.12

10/2/2009

Run

Harrybrooke Park

0:59:09

07:23.6

9:37 AM, 46°F, , some clouds /
Wearing new shoes - Saucony Type A3 - very light! /
HR: avg 146, max 184

180

10/3/2009

Run

Roxbury

11.01

1:30:56

08:15.5

7:06 AM, 60°F, overcast / light rain,
HR: avg 123, max 163

180.5

11.01

10/4/2009

Race

New Rochelle, NY

15.22

1:50:32

07:15.7

8:11 AM, 60°F, overcast, /
w/u - 2.1mi in 19:04 (9:04 avg) /

8:37 AM - Half Marathon Race /
13.12mi in 1:31:28 (6:58 avg)

180.5

15.22

179.9542

73.54

10/5/2009

Run

DHS / gym

1:19:44

07:58.4

4:50 AM, 51°F, clear /
6mi in 48:25 (8:04 avg) //

7:35 PM, gym, Treadmill 1% /
4mi in 31:19 (7:50 avg)

181

10/6/2009

Run

DHS

1:25:42

07:08.5

4:43 AM, 47°F, clear /
w/u 3mi in 24:07 (8:02 avg) /

6x1200m 5K pace w/ 400m Rec /
6mi in 38:34 (6:26 avg)
target - 4:12 / 2:00 /
1 - 4:17 / 2:08,
2 - 4:15 / 2:07,
3 - 4:14 / 2:08,
4 - 4:16 / 2:08,
5 - 4:18 / 2:09,
6 - 4:19 / 2:16 /

c/d 3mi in 23:01 (7:40 avg)

179

10/7/2009

Run

Big Y / gym

14.75

1:47:45

07:18.3

5:41 AM, Big Y, 60°F, rain /
12.75mi in 1:31:26 (7:10 avg) /
HR: avg: 146, max: 175 //

7:25 PM, gym, Treadmill 1% /
2mi in 16:19 (8:10 avg)

181

A3 / K1

12.75

10/8/2009

Run

Home

8.15

1:09:59

08:35.2

4:24 AM, Home, 50°F, clouds, wind /
8.15mi in 1:09:59 (8:35 avg) /
HR avg: 116, max: 181

179.5

8.15

10/9/2009

Run

Home

12.06

1:27:05

07:13.3

5:24 PM, 60°F, light rain dark /
home - over bridges - out to Tunnel Rd & back /
HR: avg 142, max 206

179.5

12.06

10/10/2009

Run

Meckauer Park

0:38:24

07:40.8

5:58 PM, 60°F, clouds /
HR avg: 151, max: 184

178.5

10/11/2009

Run

Home

20.22

2:28:48

07:21.5

8:41 AM, 41°F, sunny /
route: http://www.mapmyrun.com/run/united-states/ct/danbury/364124498414487375 /
HR: avg: 144, max: 194 /
1 - 8:27, 2 - 7:52, 3 - 7:14, 4 - 7:57, 5 - 7:39, 6 - 6:44, 7 - 7:03, 8 - 7:09, 9 - 6:57, 10-7:55, 11-7:37, 12-7:12, 13-7:49, 14-7:27, 15-7:30, 16-6:39, 17-7:17, 18-7:16, 19-6:51, 20-6:55, (20.22) - 1:09

180.5

20.22

179.8693

82.18

10/12/2009

Run

Home

8.19

1:07:53

08:17.3

7:57 PM, 50°F, HR av: 137, max 183

182

8.19

10/13/2009

Run

DHS

0:59:36

07:27.0

4:43 AM, 46°F, light rain /
8mi w/ 8x100m strides

178.5

10/14/2009

Run

Home

12.27

1:42:13

08:19.8

4:31 AM, 41°F, dark, home - barnabas. Tired. /
HR avg: 133, max: 200

178

12.27

10/15/2009

Run

DHS

1:01:55

07:44.4

4:36 AM, 40°F

178

10/16/2009

Run

gym

1:00:21

07:32.6

9:30 AM, treadmill 1%

178.5

10/17/2009

Race

Roxbury

9.7

1:11:12

07:20.4

8:00 AM, 41°F, /
w/u 3.1mi in 22:30,
race 3.1mi in 19:12,
c/d 3.5mi in 29:30

177.5

9.7

10/18/2009

Run

Boardman Bridge

17.04

1:59:58

07:02.4

8:27 AM, 41°F, Rain /
HR: avg: 142, max: 177 /
1 - 7:36, 2 - 6:59, 3 - 7:03, 4 - 7:02, 5 - 7:12, 6 - 7:02, 7 - 7:15, 8 - 7:09, 9 - 7:11, 10-7:12, 11-6:44, 12-7:04, 13-7:07, 14-7:02, 15-6:48, 16-6:42, 17-6:27, (17.04 - 0:14) //

target was 7:00 - 7:30 avg pace - just water - no food or sports drink.

179

17.04

178.9212

71.2

10/19/2009

Run

home

6.19

0:54:47

08:51.0

4:47 Am, 35°F, clear

178

6.19

10/20/2009

Run

Gym

0:52:42

07:31.7

8:50 PM, Treadmill @ 1% /
1 - 8:47, 2 - 7:46, 3 - 7:28, 4 -7:20,
5 - 7:18, 6 - 6:47, 7 - 7:16

179.5

10/21/2009

Run

home

8.11

1:09:07

08:31.3

4:38 Am, 46°F, clear /
HR avg: 136, max: 181

177

8.11

10/22/2009

Run

DHS

1:05:23

07:15.9

4:35 AM, 48°F /
w/u 3mi in 24:37 (8:12 avg) /

5:00 AM - 3x1600m w/400m rec /
1 - 5:53 / 2:09,
2 - 5:46 / 2:04,
3 - 5:47 / 2:05
(3.75mi in 23:45) /

5:25 AM
c/d 2.25mi in 17:01 (7:34 avg)

177.5

10/23/2009

Run

Home

6.22

0:52:58

08:30.9

4:26 AM, 58°F /
HR: avg 118, max 150

179.5

6.22

10/24/2009

Run

Roxbury

8.51

1:04:16

07:33.1

8:11 AM, 50°F, Rain /
8.51mi in 1:04:16 /
HR: avg 139 max 182

178

8.51

10/25/2009

Run

Home

14.6

1:44:35

07:09.8

10:27 AM, 55°F, Sunny /
home - Wellesley - Taunton Lake Loop - HR: avg 146, max 178 /
1 - 7:57, 2 - 7:27, 3 - 7:10, 4 - 7:14, 5 - 7:20, 6 - 7:48, 7 - 6:52, 8 - 7:05, 9 - 7:07, 10-7:27, 11-6:34, 12-6:56, 13-7:07, 14-6:36, (14.6) - 3:47 //

felt good this morning - great weather - crisp wind, could hit the hills pretty fast. felt great running along the tops. Lots of traffic on Old Hawleyville

180.5

14.6

178.5714

59.63

10/26/2009

Run

DHS

0:47:11

07:51.8

4:41 AM, 45°F, clear, windy

178.5

10/27/2009

Run

Home

6.18

0:54:09

08:45.7

4:29 AM, 41°F, clouds

180.5

6.18

10/28/2009

Run

gym

0:58:38

07:19.8

4:40 AM, Treadmill @ 1% /
3mi w/u + 2mi @ MP + 3mi c/d //
1 - 8:26, 2 - 7:49, 3 - 7:31, 4 - 6:28, 5 - 6:27, 6 - 7:24, 7 - 7:19, 8 - 7:14

177.5

10/29/2009

Run

gym

0:47:18

07:53.0

8:20 PM, Treadmill @ 1%

180.5

10/30/2009

Run

Home

5.6

0:46:09

08:14.5

7:58 PM, easy

181

5.6

10/31/2009

Run

Roxbury

3.29

0:27:40

08:24.6

7:54 AM, HR avg: 144, max: 182

180.5

3.29

11/1/2009

Race

New York City Marathon

26.2

2:51:55

06:33.7

9:40 AM, overcast, 50°F

180

26.2

179.7857

61.27

11/2/2009

off

179

11/3/2009

off

182

11/4/2009

off

180

11/5/2009

off

179.5

11/6/2009

off

183

11/7/2009

Run

Roxbury

0.44

0:04:32

10:18.2

hamstring pain. 8:20 AM, 40°F

181

0.44

11/8/2009

off

182

180.9286

0.44

11/9/2009

Run

Home

0:23:34

11:47.0

hamstring pain. 4:32 AM, 38°F /
HR avg 105, max 146

182.5

11/10/2009

Run

Home

0:22:53

11:26.5

hamstring pain as soon as I start running - ok to walk… but can only manage a shuffle when trying to run.

9:27 PM HR: avg 133, max 166

183

11/11/2009

off

183

11/12/2009

Run

Home

3.01

0:31:39

10:30.9

hamstring - still tight - some slight improvement.

8:18 PM, HR avg 141, max 169

184.5

3.01

11/13/2009

off

184

11/14/2009

Run

Roxbury

0:27:03

09:01.0

hamstring - still tight - some slight improvement.

8:36 AM,

184

11/15/2009

off

184

183.5714

10.01

11/16/2009

Run

gym

0:27:45

09:15.0

8:40 PM, Treadmill @ 1% incline /
no improvement

182

11/17/2009

off

181.5

11/18/2009

Run

gym

0:28:09

09:23.0

8:30 PM, Treadmill @ 1% incline /
slight improvement with hamstring /
didn't start feeling it until several minutes into the run

184

11/19/2009

off

184

11/20/2009

Run

gym

0:37:30

09:22.5

9:30 PM, Treadmill @ 1% incline /
some more slight improvement. /
It seems like I'm changing my stride, causing some knee and toe pain.

183

11/21/2009

Run

Roxbury

3.55

0:31:04

08:45.1

8:37 AM. 40°F. Kept stride short and slow. Hamstring didn't feel too bad, but it is still there.

183.5

3.55

11/22/2009

Run

New Fairfield

0:35:54

08:58.5

10:04 AM - running around track and fields at New Fairfield High School.
HR (avg 133, max 175)

181.5

182.7857

17.55

11/23/2009

Run

Home

6.21

0:54:55

08:50.6

12:05 PM 50°F. overcast, windy. /
some more slight improvement in hamstring - didn't feel it until mile 4 or 5. /
HR (avg 140, max 182)

183

6.21

11/24/2009

off

Injury turns out to be bursitis (hip). Keep running to a minimum - no more than 3 miles. Continue to x-train. Stretching. Ice.

184

11/25/2009

off

185

11/26/2009

off

184.5

11/27/2009

Run

DHS

0:27:42

09:14.0

6:30 PM 40°F, windy

185

11/28/2009

Run

Roxbury

2.54

0:24:40

09:42.7

8:35 AM 40°F

185.5

2.54

11/29/2009

Run

gym

0:26:35

08:51.7

9:30 AM, treadmill 1%

186

184.7143

14.75

11/30/2009

Run

gym

0:26:48

08:56.0

8:00 PM, treadmill 1%

186.5

12/1/2009

off

186.5

12/2/2009

Run

gym

0:27:07

09:02.3

8:15 PM, treadmill 1%

186.5

12/3/2009

Run

DHS

0:25:27

08:29.0

8:16 PM, 55°F, windy

185.5

12/4/2009

Run

gym

0:25:27

08:29.0

9:00 PM, treadmill 1%

185

12/5/2009

Run

Roxbury

2.24

0:19:34

08:44.1

8:30 AM, HR (avg: 162, max: 174)

185

2.24

12/6/2009

Run

gym

0:25:02

08:20.7

10:30 AM, treadmill 1% /
no pain. I'm starting to feel some strength coming back into my legs. Continuing gym x-training and stretching.

185

185.7143

17.24

12/7/2009

Run

gym

0:25:07

08:22.3

8:30 PM, treadmill @ 1%. No pain.

188

12/8/2009

Run

gym

0:32:40

08:10.0

9:00 PM, treadmill 1%

184.5

12/9/2009

Run

gym

0:32:24

08:06.0

8:30 PM, treadmill @ 1%. No pain.

186

12/10/2009

Run

gym

0:25:06

08:22.0

9:30 PM, treadmill @ 1%. Legs felt tired today.

184.5

12/11/2009

Run

gym

0:32:19

08:04.8

10:30 PM, treadmill @ 1%

185.5

12/12/2009

Run

gym

4.5

0:36:01

08:00.2

8:30 PM, treadmill @ 1%

184.5

4.5

12/13/2009

Run

gym

4.5

0:36:01

08:00.2

10:00 AM, treadmill @ 1%

185

4.5

185.4286

12/14/2009

Run

gym

0:40:58

08:11.6

8:30 PM, treadmill @ 1%

185

12/15/2009

Run

gym

0:39:22

07:52.4

9:30 PM, treadmill @ 1%

186

12/16/2009

Run

gym

0:39:24

07:52.8

8:15 PM, treadmill 1%

184.5

12/17/2009

Run

gym

0:38:25

07:41.0

9:20 PM, treadmill 1%

185

12/18/2009

off

186

12/19/2009

Run

home

0:30:56

10:18.7

11:30 PM, treadmill 1%

186

12/20/2009

Run

gym

0:54:25

07:46.4

8:00 AM, treadmill 1%

187

185.6429

12/21/2009

Run

gym

0:33:36

08:24.0

8:30 PM, treadmill 1%

186.5

12/22/2009

Run

Newtown

12.38

1:43:38

08:22.3

10:35 AM, Newtown 25°F - Exit 9
commuter lot - Barnabas - Currituck - Pond Brook - Hanover - Rt 6 -
Barnabas - Old Hawleyville /

I went out very easy - not trying for any pace. It felt good to be out on the roads again. My quads were getting tired towards the end and I naturally slowed down a lot on the hills - but none the worse for wear.

1 - 8:19, 2 - 7:56, 3 - 7:53, 4 - 7:54, 5 - 7:56, 6 - 8:14, 7 - 8:22, 8 - 8:45, 9 - 9:22, 10-8:17, 11-8:24, 12-8:49, (12.39) - 3:22

187

12.38

12/23/2009

Run

Home

6.17

0:53:54

08:44.1

8:45 AM, 16°F, sunny.
Again - very easy - no pace in mind.
Walked 0.4 miles first as a w/u. I didn't feel warmed up until a couple miles into the run, though.

184.5

6.17

12/24/2009

Run

Home

6.18

0:53:16

08:37.2

10:43 AM, 28°F, sunny.
Easy - no target pace. Walked 0.4 miles as warm-up. /
legs felt pretty good - started getting tired around 4 - 5 miles. /
HR: 160 avg, 198 max

187

6.18

12/25/2009

Run

Home

6.4

0:53:59

08:26.1

8:13 AM 22°F /
Easy - starting to push the pace, just a bit on the hills. /
HR: avg 157, max 176

188.5

6.4

12/26/2009

Run

Home

6.15

0:48:24

07:52.2

3:51 PM HR: avg 152, max 184

186.5

6.15

12/27/2009

Run

Home - roads

18.1

2:39:34

08:49.0

8:49 AM 40°F , overcast /
HR: avg 131, max 166

185.5

18.1

186.5

59.38

12/28/2009

Run

gym

0:46:27

07:44.5

8:15 PM, treadmill 1% up to 3% for last 1.5 miles

186

12/29/2009

Run

Home

6.17

0:53:50

08:43.5

2:51 PM 22°F, sunny, extremely windy. HR: avg 159, max 177

186.5

6.17

12/30/2009

Run

gym

0:54:32

07:47.4

7:30 AM, Treadmill 1%

188.5

12/31/2009

Run

gym

0:34:26

08:36.5

5:30 PM, Treadmill 1%

187

end of year: par

187

23.17

2009 Total Mile

3700.42