2009Training

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 0 0 267.63 216.01 388.21 80.55 0 705.48 0
                                       
                                       
                                       
1/1/2009 Race Brookfield, CT 6 0:40:10 06:41.7 Race - 4 miles in 24:10 (6:03) //
w/u, c/d - 2 miles
186.5   E6           6        
1/2/2009 Run Home 8 1:02:35 07:49.4 3:20PM, 30F, ///
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   E5         8          
1/3/2009 Race Norfolk, CT 10 1:07:07 06:42.7 11:00AM, 27F, 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   E6           10        
1/4/2009 Race Norwalk, CT 9.2 1:04:54 07:03.3 10:00AM, 25F, windy. 2mi w/u at 9:00 pace, 6.2mi race in 37:54, 1mi c/d at 9:00 pace. 182.5   I1             9.2      
              185 33.2                      
1/5/2009 Run Home 6.19 0:55:32 08:58.3 7:55PM, 30F, clear.
HR: Avg 138, Max 181
184   E5         6.19          
1/6/2009 Run Home 8 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   E5         8          
1/7/2009 Run Home 12 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   E4                 12  
1/8/2009 Run Home 6.21 0:53:56 08:41.1 7:44PM - 29F, 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   E6           6.21        
1/9/2009 Run Home 12.1 1:35:07 07:51.7 10:13AM - 20F, 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   E4                 12.1  
1/10/2009 Run New Milford 16.03 2:23:21 08:56.6 8:00AM, 12F, clear. Boardman Bridge. //
HR: Avg 128, Max 176
183   E6           16.03        
1/11/2009 Run Home 10 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   H1       10            
              183.4286 70.53                      
1/12/2009 Run Home 8.1 1:11:49 08:52.0 7:00PM, 25F //
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   E4                 8.1  
1/13/2009 Run Home 12.44 1:47:27 08:38.2 4:30AM, 14F, 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   E4                 12.44  
1/14/2009 Run Home 14.06 2:00:55 08:36.0 4:30AM, 12F, 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   E6           14.06        
1/15/2009 Run Home 10 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   E5         10          
1/16/2009 Run Home 14 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   E6           14        
1/17/2009 Run Home 14 1:48:35 07:45.4 11:33AM E6, home out to Vale Rd and back (through field & berkshire office park) 10F, 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           10 4      
1/18/2009 Run New Milford 18.12 2:35:22 08:34.5 8:40AM 17F 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   E6           18.12        
              183.7857 90.72                      
1/19/2009 Run Home 14.18 2:04:53 08:48.4 5:30AM 18F, 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       8          
1/20/2009 Run Home 14 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   E5         14          
1/21/2009 Run Home 16 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   E4                 16  
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, 30F, 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       5   7.15        
1/23/2009 Run Home 20.01 2:37:48 07:53.2 9:07AM 20F, 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   E6           20.01        
1/24/2009 Run Ludlow, VT 4.13 0:38:16 09:15.9 6:30AM 20F, windy, 1/2 inch of new snow on the ground. //
HR: Avg 170, Max 195
    E6           4.13        
1/25/2009 Race Ridgefield, CT 12.38 1:25:01 06:52.0 8:00AM 0F, 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   I1             12.38      
              183.5833 92.85                      
1/26/2009 Run Home 8.09 1:07:12 08:18.4 7:12PM 24F //
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   E4                 8.09  
1/27/2009 Run Home 13.27 1:49:20 08:14.3 4:34AM 22F, 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   E5         13.27          
1/28/2009 Run Home 12 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   H1       12            
1/29/2009 Run Home 8 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   E6           8        
1/30/2009 Run Home 10 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   E6           10        
1/31/2009 Run Home - Secor Rd and back 11.1 1:28:38 07:59.1 8:54AM, 19F, 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   E6           11.1        
2/1/2009 Run Roxbury - Judds Bridge / Second Hill Rd - New Milford 18.17 2:34:57 08:31.7 8:02AM, 20F, 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   E6           18.17        
              182.6429 80.63                      
2/2/2009 Run Home 12.33 1:45:29 08:33.3 6:51PM, 38F //
HR: Avg 129, Max 175
183   E6           12.33        
2/3/2009 Run Home 14 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   H1       14            
2/4/2009 Run Home 14 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   E6           14        
2/5/2009 Run Home 20 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   I1             20      
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   E6           16.09        
2/7/2009 Run Roxbury - Painter Hill / Chalybes 9.8 1:23:32 08:31.4 8:43AM 7F 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   E6           9.8        
2/8/2009 Race Southport, CT 14.96 1:38:23 06:34.6 8:17AM 45F, 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   I1             14.96      
              183.5 101.18                      
2/9/2009 Run Home 14.21 1:59:25 08:24.2 4:32AM 30F, 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   E6           14.21        
2/10/2009 Run Home / DHS 10.16 1:29:24 08:48.0 4:46AM 25F, 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 48F, //
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   J0               12.29    
2/12/2009 Run Home 16.39 2:27:25 08:59.7 4:29AM, 48F, 10.21mi in 1:32:18 (9:02 avg) //
HR: Avg 133, Max 170
182.5   J0               16.39    
2/13/2009 Run Home 10 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   J0               10    
2/14/2009 Run Home / Meckauer Park 14.38 1:55:10 08:00.5 8:32AM, Home to Vale Rd and back, 25F - 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   J0               14.38    
2/15/2009 Run Bethel - Big Y 20.12 2:50:52 08:29.5 8:34AM, Big Y to Redding / Loop, 27F // (mile 20 @ 7:30 pace) 183.5   J0               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   J0               9.25    
2/17/2009 Run DHS / Home 14.17 1:51:23 07:51.6 4:45AM - DHS track - J0. 22F 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   J0               14.17    
2/18/2009 Run Bethel - Big Y / Home 15.01 2:01:21 08:05.1 6:36AM, Big Y, Bethel, 18F 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       3       12.01    
2/19/2009 Run Home 14 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   J0               14    
2/20/2009 Run Meckauer Park / Home 14.25 1:55:59 08:08.4 8:43AM 25F, 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   J0               14.25    
2/21/2009 Race Roxbury 9.49 1:11:19 07:30.9 7:32AM 25F, 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   H1       9.49            
2/22/2009 Race New Preston, CT 14.25 1:40:33 07:03.4 I1: 10:08AM 34F, 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       4     10.25      
              182.2143 90.42                      
2/23/2009 Run Home 8 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   E5         8          
2/24/2009 Run Home 6 0:49:27 08:14.5 8:18PM Home - Hills, 6mi in 49:27 //
HR: Avg 154, Max 185
181   J0               6    
2/25/2009 Run Home 12 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   J0               12    
2/26/2009 Run Home 8.14 1:03:48 07:50.3 7:14PM, Home 38F, //
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   J0               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   J0               12.21    
2/28/2009 Race Roxbury 14.07 1:46:20 07:33.4 7:46AM, 28F, 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   H1       14.07            
3/1/2009 Run Roxbury 21.22 2:53:26 08:10.4 8:37AM, 28F, 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   J0               21.22    
              182.2143 81.64                      
3/2/2009 Run Home 6 0:47:05 07:50.8 8:57PM Treadmill at 2% //
HR: Avg 140, Max 185
183   E6           6        
3/3/2009 Run Home 16 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       8   8        
3/4/2009 Run Bethel Big Y / Home 16.09 2:05:54 07:49.5 6:35AM Big Y, 8F, 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   J0               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, 38F, gusty wind //
8.08mi in 1:10:32 (8:44 Avg) //
HR: Avg 143, Max 181
182.5   J0               14.08    
3/6/2009 Run Home 16.1 2:02:02 07:34.8 9:33AM Home, 38F, 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   E6           16.1        
3/7/2009 Run Roxbury 10.7 1:29:13 08:20.3 8:36AM 40F 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   J0               10.7    
3/8/2009 Race Norwalk, CT 15.5 1:38:40 06:21.9 9:00AM 60F overcast, some wind in spots, excellent running weather for early March. //
Boston Buildup #4 - 25K
183   I1             15.5      
              182.6429 94.47                      
3/9/2009 Run Home 12.38 1:51:31 09:00.5 4:40AM 47F, 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   J0               12.38    
3/10/2009 Run Home 8.02 1:02:28 07:47.3 5:57PM 45F Hills //
HR: Avg 146, Max 194
183   E4                 8.02  
3/11/2009 Run Bethel Big Y / Home 16.03 2:04:33 07:46.2 6:33AM 40F / 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   J0               16.03    
3/12/2009 Run DHS 14.08 1:47:56 07:39.9 4:48AM DHS Track, 30F, 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   J0               14.08    
3/13/2009 Run Home 8.09 1:04:09 07:55.8 8:58PM Home, 30F //
HR: Avg 148, Max 189
180.5   J0               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   I1             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   J0               22.01    
              182 90.51                      
3/16/2009 Run DHS / Home 14.1 2:02:58 08:43.3 4:43AM - DHS - 31F, 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   E5         14.1          
3/17/2009 Run DHS 14.31 1:50:36 07:43.7 4:54AM - DHS - 31F, 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 - 34F, 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   J0               15.65    
3/19/2009 Run DHS 12.05 1:38:02 08:08.1 4:42AM - DHS - 47F 6.04mi in 51:12 (8:29 Avg) HR: Avg 167, Max 244 (something wrong with HR monitor? - Battery? Fit?) ///

7:10PM - DHS - 40F 6.01mi in 46:50 (7:47 Avg) w/ 8x100m strides //
HR: Avg 149, Max 189
179.5   E6           12.05        
3/20/2009 Run Meckauer Park / Home 14.41 1:56:06 08:03.4 9:40AM - Meckauer Park - 35F //
8.23mi in 1:04:51 (7:53 Avg) //
HR: Avg 153, Max 208 ///

7:59PM - Home, 42F //
6.18mi in 51:15 (8:17 Avg) //
HR: Avg 134, Max 179
180   E6           14.41        
3/21/2009 Race / Run Roxbury 20.45 2:37:52 07:43.2 25F 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 27F 7:31AM - Boardman Bridge - out & back: 9.01 miles in 1:12:40 (8:04 Avg) //
HR: Avg 142, Max 186
182.5   J0               9.01    
              180.5714 99.98                      
3/23/2009 Run Home 12.37 1:47:19 08:40.5 4:46AM 22F, windy. Home - 6.2mi in 56:31 (9:07 avg) //
HR: Avg 134, Max 194 ///

6:56PM 37F, windy. Home / Berkshire Corporate Park (some off-road) 6.17mi in 50:48 (8:13 avg) //
HR: Avg 153, Max 215
180.5   J0               12.37    
3/24/2009 Run DHS 12.24 1:32:20 07:32.6 4:44AM 23F, 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 39F, DHS Track. H1 //
5.01mi in 38:27 (7:40 Avg) //
HR (148 / 183)
180.5   H1       12.24            
3/25/2009 Run Bethel 12 1:33:05 07:45.4 6:36AM 26F. Bethel Big Y. //
12 mi in 1:33:05 (7:45) //
HR: Avg 143, Max 185
181.5   J0               12    
3/26/2009 Run Home 14.31 1:58:18 08:16.0 4:33AM 33F, Home. //
8.1mi in 1:09:25 (8:34 Avg) //
HR: Avg 125, Max 170 ///

7:01PM 43F, Rain. Home. //
6.21mi in 48:53 (7:52 Avg) //
HR: Avg 165, Max 206
179   J0               14.31    
3/27/2009 Run Home 9.7 1:25:02 08:46.0 4:35AM 41F, 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 41F, 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   J0               23.6    
3/29/2009 Run New Milford 10 1:13:30 07:21.0 8:44AM 46F, 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   E6           10        
              179.8571 94.22                      
3/30/2009 Run Bethel 6.32 0:47:54 07:34.7 7:03PM 45F, 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   J0               6.32    
3/31/2009 Run DHS 8 0:59:16 07:24.5 4:48AM DHS Track, 35F, 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   I1             8      
4/1/2009 Run Bethel 12.01 1:32:39 07:42.9 6:36AM 40F. Bethel Big Y. //
12.01 mi in 1:32:39 (7:43) //
HR: Avg 147, Max 192
180.5   J0               12.01    
4/2/2009 Run Home 12.17 1:41:48 08:21.9 4:36AM 45F, fog. Home. //
8.12mi in 1:10:01 (8:37 avg) //
HR: Avg 132, Max 170 ///

7:05PM Home, 60F //
4.05mi in 31:47 (7:51 avg) //
HR: Avg 148, Max 188
178.5   E6           12.17        
4/3/2009 Run Meckauer Park 10.19 1:17:29 07:36.2 7:44AM 55F, steady rain. //
HR: Avg 155, Max 191
179.5   J0               10.19    
4/4/2009 Run Roxbury 6.19 0:50:38 08:10.8 8:00AM 48F, windy, rain. //
HR: Avg 167, Max 185
179.5   J0               6.19    
4/5/2009 Race Danbury 17.16 1:53:49 06:38.0 8:30AM 45F. w/u: 4.06mi in 32:43 (8:04 avg) //
half marathon race:
13.1 mi in 1:21:06 (6:11)
181.5   I1             17.16      
              179.7143 72.04                      
4/6/2009 Run Home 11.35 1:40:00 08:48.6 4:35AM 40F. 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   J0               11.35    
4/7/2009 Run DHS 12 1:35:19 07:56.6 4:39AM 42F. 8 mi inc. 10x100m strides in 1:04:37 (8:05) //
HR Avg 165, Max 216 ///

9:00PM 40F. 4mi in 30:42 (7:40)
180   H1       12            
4/8/2009 Run Home - Vale Rd / Home 13.2 1:48:13 08:11.9 4:37AM 33F. 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   J0               13.2    
4/9/2009 Run Meckauer Park 8 1:06:35 08:19.4 8:05AM. 35F HR Avg 138, Max 183 183   J0               8    
4/10/2009 Run Home 12.4 1:46:07 08:33.5 4:48AM 35F 6.21mi in 53:18 (8:35) //
HR Avg 159, Max 186 ///

9:13PM 50F Rain. 6.19mi in 52:49 (8:31) //
HR Avg 132, Max 169
180   J0               12.4    
4/11/2009 Race / Run Roxbury / Home 9 1:05:54 07:19.3 8:06AM 45F - 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 35F, sunny - crisp Easter morning / only windy towards end of run - great weather for running. // HR Avg 142, Max 178 179.5   J0               20.12    
              180.5714 86.07                      
4/13/2009 Run Meckauer Park 8.02 1:01:15 07:38.2 6:43PM 58F cloudy, no wind. //
8.02 mi in 1:01:15 (7:38 Avg) //
HR Avg 172, Max 217
183.5   J0               8.02    
4/14/2009 Run DHS 8 0:55:42 06:57.8 6:30PM 50F 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   H1       8            
4/15/2009 Run Home 6.19 0:49:24 07:58.8 7:54PM 55F, no wind. //
HR Avg 139, Max 181
180   E6           6.19        
4/16/2009 Run DHS 8 1:00:16 07:32.0 7:30PM 48F, windy. //
8 mi in 1:00:16 - relaxed, easy.
180.5   E6           8        
4/17/2009 Run Southbury, CT /
Redding, CT
16.45 2:08:22 07:48.2 11:18AM 55F, no wind //
Bridle Trail - out & back //
10.29mi in 1:17:53 (7:34) //
HR Avg 138, Max 195 ///

5:27PM 60F. 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 60F. 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   J0               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 55F, 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   J0               14.15    
              180.1429 73.78                      
4/20/2009 Run Home 6.17 0:47:00 07:37.1 8:05PM 45F, rain, wind. //
HR: Avg 155, Max 205
181   E6           6.17        
4/21/2009 Run Meckauer Park 8.22 0:57:23 06:58.9 6:55PM 58F, no wind, overcast /
2mi w/u, 4mi MP, 2mi c/d //
HR: Avg 154, Max 225
181   J0               8.22    
4/22/2009 Run Meckauer Park 6.29 0:49:32 07:52.5 7:18PM 48F, no wind, overcast /
HR: Avg 149, Max 221
179.5   J0               6.29    
4/23/2009 Run DHS 8 1:01:27 07:40.9 4:40AM 43F, windy /
8mi w/ 8x100m strides
179   J0               8    
4/24/2009 Run Home 8.09 1:01:17 07:34.5 6:28PM 70F, sunny /
HR: Avg 137, Max 184
182   E6           8.09        
4/25/2009 Run Roxbury 6.56 0:52:10 07:57.1 8:16AM 60F, sunny /
0.85mi in 7:19 + 4.24mi in 32:19 + 1.47mi in 12:32 //
HR: Avg 150, Max 199
179   J0               6.56    
4/26/2009 Run Home 7.02 0:59:09 08:25.6 8:44AM 70F, 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   G0 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 60F /
HR: Avg 133, Max 198
178   J0               6.22    
4/28/2009 Run DHS 5 0:39:15 07:51.0 4:50 AM 70F /
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   I1             5      
4/29/2009 Run Home 6.22 0:52:39 08:27.9 4:34 AM 60F /
HR: Avg 131, Max 177
179   J0               6.22    
4/30/2009 Run Home 5.54 0:47:16 08:31.9 4:34 AM 50F /
HR: Avg 131, Max 210
179   J0               5.54    
5/1/2009 Run Home 4.02 0:32:06 07:59.1 8:45AM 58F, Light Rain. /
HR: Avg 123, Max 151 //
(tightened up HR strap - maybe it has been too loose - producing crazy numbers)
178.5   E5         4.02          
5/2/2009 Run Fort Washington, PA 4 0:32:39 08:09.8 8:00 AM 60F, Light Rain. /
HR: Avg 119, Max 134 /
ran around industrial area near hotel.
    J0               4    
5/3/2009 Race Alexandria, VA 27.2 3:21:08 07:23.7 6:00 AM 50F, 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) ///
    I1             27.2      
          00:00.0   178.9 58.2                      
5/4/2009 Off   0   00:00.0                            
5/5/2009 Run Home 4.06 0:33:01 08:07.9 6:46:00 PM 50F, Light Rain. /
HR: Avg 132, Max 197
182.5   J0               4.06    
5/6/2009 Run Meckauer Park 6.29 0:47:11 07:30.1 6:57 PM 65F /
HR: Avg 139, Max 185
180.5   E6           6.29        
5/7/2009 Run Home - Vail Rd 8.01 1:01:53 07:43.5 6:28 PM 65F /
HR: Avg 132, Max 153
180.5   J0               8.01    
5/8/2009 Run Home 6.18 0:47:10 07:37.9 5:17 PM 75F, Sunny /
HR: Avg 133, Max 165
178.5   J0               6.18    
5/9/2009 Race Roxbury 6.2 0:43:36 07:01.9 8:00 AM 60F, Light Rain. /
w/u, c/d : 2mi in 17:28 /
race - Down Hemlock, Up Ranney /
4.2mi in 26:08
178.5   I1             6.2      
5/10/2009 Run Home - Vail Rd - Walnut Hill 10 1:17:28 07:44.8 10:36 AM 65F, 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   E6           10        
              180 40.74                      
5/11/2009 Run DHS 8 1:00:01 07:30.1 4:45 AM 43F, clear /
181   J0               8    
5/12/2009 Run DHS 8 0:57:50 07:13.8 4:35 AM 45F, 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   H1       8            
5/13/2009 Run Home - Taunton Hill 12.11 1:31:04 07:31.2 6:06 PM 65F, 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   J0               12.11    
5/14/2009 Run New Milford - Harrybrook Park 8 1:02:22 07:47.8 6:45 PM 62F,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   E6           8        
5/15/2009 Run Home 8.05 1:02:03 07:42.5 2:23 PM 80F, sunny /
HR: Avg 138, Max 162
179.5   J0               8.05    
5/16/2009 Run Home - vale Rd - loop 6.08 0:52:34 08:38.7 5:00 PM 75F thru Berkshire Corporate Park 179   E6           6.08        
5/17/2009 Race Somers Ct 15.5 2:18:08 08:54.7 8:30 AM 55F 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   G0 15.5                  
              180.4375 65.74                      
5/18/2009 Run Home 8.04 1:04:33 08:01.7 7:04 PM 50F sunny. /
HR: Avg 149, Max 182
179.5   J0               8.04    
5/19/2009 Run DHS / Berkshire Corp. Park 12 1:36:24 08:02.0 4:40 AM 37F, 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 70F, clear /
4mi in 35:05 (8:46 Avg) /
HR: Avg 139, Max 184
180   H1 / E6       8   4        
5/20/2009 Run Home to N. Beech Tree Rd & back 12.19 1:37:37 08:00.5 6:09 PM 80F,, sunny /
HR: Avg 135, Max 164
181   J0               12.19    
5/21/2009 Run DHS 8 1:03:21 07:55.1 4:42 AM 60F, clear /
8mi in 1:03:21
178.5   J0               8    
5/22/2009 Run Home 8.07 1:02:52 07:47.4 6:13 PM 85F, sunny /
HR: Avg 138, Max 201
180.5   J0               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   G0 8.25                  
5/24/2009 Run New Milford 21.65 2:47:00 07:42.8 11:50 AM 80F, partly sunny /
Boardman Bridge - Geer Mountain loop /
HR: Avg 145, Max 184
179.5   J0               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 70F, cloudy /
HR: Avg 131, Max 191
176.5   E6         9.01          
5/26/2009 Run DHS / gym 10 1:18:23 07:50.3 4:40 AM 50F, 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   H1       10            
5/27/2009 Run Home / gym 11.07 1:35:09 08:35.7 4:39:00 AM 50F overcast /
HR: Avg 122, Max 176 //

6:30 PM gym - Treadmill /
3 mi in 24:01 (8:20, 8:00, 7:41)
179.5   E6         11.07          
5/28/2009 Run DHS / Home / gym 14.67 1:57:50 08:01.9 4:40 AM 56F, foggy - DHS - J0 /
8mi w/ 8x100m strides in 1:03:29 (7:56) /

6:56 PM 50F, 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 54F, overcast /
HR: Avg 161, Max 230 (bogus)
181   J0               8.2    
5/30/2009 Race Roxbury / Gym 8.7 1:12:19 08:18.7 8:00 AM 70F, 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       2     6.7      
5/31/2009 Race Wilton, NH 10.5 1:19:58 07:37.0 8:30 AM 65F, partly cloudy /
w/u 0.5 mi in 4:30 /
Race - Pack Monadnock 10 Miler /
10 miles in 1:15:28 (7:33)
182   I1             10.5      
              180.0303 72.15                      
6/1/2009 Run DHS / Huntington Park 12.83 1:54:48 08:56.9 4:44 AM 44F, clear, windy /
6mi in 49:04 (8:11) /

7:00 PM 50F, 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    
6/2/2009 Run DHS / Home 14.17 1:48:57 07:41.3 4:40 AM 60F, cloudy - DHS /
8mi in 58:53 (7:21 Avg) /

6:33 PM 72F, cloudy - Home /
6.17mi in 50:04 (8:07 Avg) /
HR: Avg 138, Max 192
178   H1 / J0       8       6.17    
6/3/2009 Run Home - Bridges / Home 14.27 2:01:26 08:30.6 4:30 AM 55F, 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 60F, light rain - Home /
6.19mi in 50:46 (8:12 Avg) /
HR: Avg 136, Max 180
179   E6         14.27          
6/4/2009 Run Meckauer Park 6.29 0:47:46 07:35.6 6:42 PM 70F, cloudy /
HR: Avg 140, Max 173
182   J0               6.29    
6/5/2009 Race New Milford 7.52 0:58:07 07:43.7 7:16 PM 55F, 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 65F, 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   H1       11.02            
6/7/2009 Run Roxbury 15.12 2:10:52 08:39.3 8:33 AM 70F, Sunny /
Park - Hemlock - Judds Bridge - Steep Rock - Battle Swamp - Rt 199 - Hemlock - top of Jeep trail - park - track /
HR: Avg 125, Max 168
180   J0               15.12    
              180.0663 81.22                      
6/8/2009 Run DHS / Huntington Park 11.74 1:45:23 08:58.6 4:40 AM 60F, cloudy, rain showers - DHS /
6mi in 52:46 (8:48 avg) /

6:34 PM 70F, cloudy /
Huntington Park /
5.74mi in 52:37 (9:10 avg)
179   E6 / G0 5.74         6        
6/9/2009 Run Home 8.04 0:58:56 07:19.8 6:53:00 PM 60F, 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   K0   8.04                
6/10/2009 Run Big Y 11.7 1:33:11 07:57.9 5:33 AM 60F, fog, light rain /
Big Y - 302 - Greenwood - Plumtrees
181.5   K0   11.7                
6/11/2009 Run Gym 7 0:54:45 07:49.3 9:30 PM - Treadmill @ 1% incline 180.5   K0   7                
6/12/2009 Run Meckauer Park 8 1:03:27 07:55.9 6:00 AM 60F, Light on & off Rain. /
180   E6           8        
6/13/2009 Race Northfield, MA 12.89 1:42:16 07:56.0 7:51 AM - 65F, 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   G0 12.89                  
6/14/2009 Run Home 21.19 2:43:10 07:42.0 9:20 AM - 65F, overcast /
Berkshire Corp. Park - Vale Rd - Pond Brook - Butterfield - Tunnel - Taunton Lake - Plumtrees - Sunny Acres - Ridgedale /
HR: Avg 142, Max 185
181   K0   21.19                
              180.2583 80.56                      
6/15/2009 Run DHS 8 1:02:11 07:46.4 8:20 PM - 65F, 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   K0   8                
6/16/2009 Run DHS / Home 14.07 1:48:21 07:42.0 4:40 AM - 58F, 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 65F, partly cloudy /
6.07mi in 49:44 (8:12)
179   H1 / K0   6.07   8            
6/17/2009 Run Big Y 11.56 1:32:05 07:57.9 5:30 AM 53F 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   K0   11.56                
6/18/2009 Run DHS 8 1:01:06 07:38.3 8:00 PM 60F Rain (light to heavy) 179.5   K0   8                
6/19/2009 Run Big Y / Home 18.17 2:23:32 07:54.0 5:38 AM Big Y 60F foggy /
11.58mi in 1:31:41 (7:54) //

5:51 PM Home - Big Y & back /
6.59mi in 51:50 (7:52)
181   E6           18.17        
6/20/2009 Race / Run Roxbury / Gym 15.45 2:00:29 07:47.9 7:46 AM Roxbury 70F 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   H1       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 /
70F 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   E6           15.06        
              180.0323 90.31                      
6/22/2009 Run DHS / home 12 1:39:33 08:17.8 4:43 AM 65F cloudy - DHS /
8mi in 1:04:46 (8:06) //

7:41 PM 70F cloudy home /
4mi in 34:47 (8:41)
179.5   K0   12                
6/23/2009 Run DHS / gym 11 1:28:08 08:00.7 4:35 AM 65F cloudy - DHS /
7mi w/ 8x100m strides in 0:54:57 //

7:00 PM TM 1% /
4mi in 33:11 (8:18)
179   K0   11                
6/24/2009 Run Big Y / Home 16.13 2:11:12 08:08.0 5:39 AM 65F cloudy, light rain, Big Y 11.58mi in 1:33:34 (8:04 Avg) /

6:38 PM 70F cloudy. Home - gym and back 4.55mi in 37:38 (8:16 Avg)
180   K0   16.13                
6/25/2009 Run Home 8.07 1:05:11 08:04.6 9:30 PM 71F 178.5   K0   8.07                
6/26/2009 Run Bethel 8.13 1:07:04 08:15.0 6:04 AM 65F 178   K0   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   K0   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
    G0 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, 60F //

7:09 PM 5.04mi in 40:18 (7:59) /
Overcast, 57F
    K0   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, 60F //

6:47 PM 5.22mi in 43:00 (8:14) /
Overcast, 60F
    K0   13.53                
7/1/2009 Run Frye Island, ME 15.52 1:52:44 07:15.8 8:39 AM 60F, 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 60F, overcast, fog /
3.52mi in 28:27 (8:04)
    K0   15.52                
7/2/2009 Run Frye Island, ME 11.34 1:39:49 08:48.1 8:24 AM 60F, rain /
6.07 mi in 55:12 (9:06) //

5:12 PM 58F, light rain /
5.27mi in 44:37 (8:28)
    K0   11.34                
7/3/2009 Run Frye Island, ME 13.85 1:50:21 07:58.1 8:24 AM 65F, mostly cloudy /
10.33mi in 1:30:35 (7:48) /
HR: Avg 130, Max 156 //

7:04 PM 62F, 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 65F, partly cloudy /
7.2mi in 1:00:57
    K0   7.2                
7/5/2009 Race Frye Island, ME 7.09 0:47:47 06:44.4 7:55 AM 65F, 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)
    I1             7.09      
              181 82.19                      
7/6/2009 Run Home 8.16 1:08:36 08:24.4 7:12 PM 70F, sunny /
185   K0   8.16                
7/7/2009 Run DHS / Home 12.03 1:33:46 07:47.7 4:51 AM 60F, clouds to light rain to heavy rain at end. 8mi w/ 10x100m strides in 1:00:59 (7:37 avg) /

6:47 PM 65F, clouds /
4.03mi in 32.47 (8:07 AVG) /
HR: avg: 128, max 165
181.5   K0   12.03                
7/8/2009 Run Big Y / Huntington Park 16.56 2:24:49 08:44.7 5:39 AM 60F, clouds /
Big Y - K0 - 11.56mi in 1:42:24 /
(8:51 Avg) //

7:47 PM 65F, clouds, G0 /
Huntington Park /
5mi in 42:25 (8:29 Avg)
181.5   K0 / G0 5 11.56                
7/9/2009 Run DHS 8 1:01:58 07:44.8 4:43 AM 55F, clouds, DHS /
8mi in 1:01:58 (7:45 avg)
179.5   H1       8            
7/10/2009 Run Boardman Bridge 8.03 1:02:10 07:44.5 7:56 AM 60F, sunny /
8.03mi in 1:02:10 (7:45 Avg)
181   K0   8.03                
7/11/2009 Run Roxbury 4.27 0:32:39 07:38.8 8:30 AM 70F, sunny, Roxbury /
4.27mi in 32:39 (7:39 Avg)
180.5   H1       4.27            
7/12/2009 Race / Run Mount Ascutney, VT 11.94 1:51:38 09:21.0 9:00 AM 70F, 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   H1       11.94            
              181.3125 68.99                      
7/13/2009 Run DHS / Home 14.3 1:57:24 08:12.6 4:38 AM 55F, 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   K0   14.3                
7/14/2009 Run DHS 10 1:13:12 07:19.2 DHS - 70F, 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   I1             10      
7/15/2009 Run Roxbury / Home 16.29 2:14:27 08:15.2 5:44AM Roxbury 50F sun /
10.74 mi in 1:25:48 (8:00 avg) /
HR: Avg 123, Max 149 /

7:25PM Home 78F clouds /
5.55 mi in 48:39 (8:46 avg) /
HR: Avg 125, Max 150
180   K0   16.29                
7/16/2009 Run Home 6.19 0:55:07 08:54.2 4:35AM Home 60F clouds /
6.19mi in 55:07 (8:54)
178   K0   6.19                
7/17/2009 Run Home - North Beech Tree Rd & back 12.12 1:35:50 07:54.4 5:46 PM 80F, overcast, humid /
HR: Avg 135, Max 161
179.5   K0   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   I1             8.3      
7/19/2009 Run Southbury 18.55 2:23:43 07:44.9 7:13AM 60F, sun - bridle trail /
2.36mi in 20:36 + /
16.19mi in 2:03:07
180   K0   18.55                
              180.1641 85.75                      
7/20/2009 Run Home / Gym 12.1 1:40:15 08:17.1 4:39 AM 60F, 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   K0   12.1                
7/21/2009 Run Meckauer Park 10 1:17:56 07:47.6 6:55 PM 65F, rain /
HR: Avg 130, Max 168
181.5   E6           10        
7/22/2009 Run Big Y / Home 15.26 2:02:35 08:02.0 5:38 AM Big Y 60F overcast, humid /
12.0 mi in 1:34:37 (7:53)
HR: avg 137 max 175 //

7:31 PM home 70F clouds, humid /
3.26mi in 27:58 (8:34 avg)
181   K0   15.26                
7/23/2009 Run DHS / Rt 58 Bethel (Putnam Park) 13 1:53:14 08:42.6 4:40 AM DHS 65F overcast /
6mi in 48:42 (8:07 avg) //

6:33 PM Rt 58 Bethel, 65F, rain /
7mi in 1:04:32 (9:13 avg)
179.5   K0   13                
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 /
75F 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   G0 7.2                  
7/25/2009 Race + run New Milford 13.94 1:43:37 07:26.0 8:09 AM - w/u overcast 80F, humid, 3.1mi in 28:21 (9:09 avg) /

9:00 AM - Race - 85F /
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   I1             13.94      
7/26/2009 Run Hollandia 19.25 2:34:21 08:01.1 6:18 AM 71F, Hazy-Hot-Humid, /
19.25mi in 2:34:21 (8:01 avg)
174.5   K0   19.25                
              179.208 90.75                      
7/27/2009 Run DHS / Home 11.8 1:40:34 08:31.4 4:49 AM 60F, clouds, humid /
DHS - 6.13mi in 53:52 (8:47 avg) //

6:25 PM 85F, sunny, home - gym,
work-out, gym - home /
5.67mi in 46:42 (8:14 avg)
178.5   K0   11.8                
7/28/2009 Run DHS / Home 15.83 1:59:52 07:34.3 4:39 AM 67F, 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, 85F, 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 15 2:00:20 08:01.3 5:35 AM 70F 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   K0   15                
7/30/2009 Run Gym 8 1:00:15 07:31.9 7:10 PM TM @ 1% /
8 mi in 1:00:15 (7:32 avg)
181   K0   8                
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 70F, sunny

leg started out fine at start of race, but somewhere along the way, it started acting up again.
    I1             6.2      
8/2/2009 Run Home 6.22 0:53:10 08:32.9 5:58 PM, 70F 6.22mi in 53:10 /
(8:33 avg) /
HR: 125 avg, 164 mac
    K0   6.22                
              178.868 63.05                      
8/3/2009 Run DHS 4 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   K0   4                
8/4/2009 Run BHS 8 1:01:46 07:43.2 8:20 PM - 75F, clear /
8mi w/ 10x100m strides
183   K0   8                
8/5/2009 Run Home 11.08 1:24:50 07:39.4 6:04:00 PM - 75F, humid, clouds /
HR: 136 avg, 173 max
182   K0   11.08                
8/6/2009 Run Home 9.5 1:18:54 08:18.3 6:11 PM - 82F, sunny /
out to Secor Rd & back /
HR: 129 avg, 175 max
181   K0   9.5                
8/7/2009 Run Harrybrooke Park 9 1:13:48 08:12.0 7:05 AM - 58F, sunny /
9mi in 1:13:48 (8:12 avg) /
M4 @ 6:56, M6 @ 6:36, M8 @ 6:32
181.5   K0   9                
8/8/2009 Race Roxbury 12.1 1:26:45 07:10.2 7:42 AM - 53F, sunny, down
Hemlock - 3.57mi in 28:31 (7:59) /

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

9:17 AM - 65F, up Hemlock - /
3.54mi in 26:43 (7:32)
182.5   I1             12.1      
8/9/2009 Race DHS / Home 11.78 1:37:51 08:18.4 1:00 PM 65F 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 14 1:56:49 08:20.6 4:46 AM 70F, clouds, /
6mi in 49:10 (8:12 avg) //

6:59 PM 83F, sun /
8mi in 1:07:39 (8:27 avg) /
HR 126 avg, 148 max
181.5   K0   14                
8/11/2009 Run DHS / Home 14.79 1:48:40 07:20.8 DHS - 71F, 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 /
80F, 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 12 1:38:43 08:13.6 5:40 AM - Meckauer Park, 65F, humid, overcast /
12mi in 1:38:43 (8:14 avg)
181   K0   12                
8/13/2009 Run Bethel HS - XC and Track 7 1:01:28 08:46.9 7:35 PM 70F, clouds, humid 179   K0   7                
8/14/2009 Run Home 13.85 2:00:31 08:42.1 4:34 AM 63F, heavy fog, home /
8.11mi in 1:12:12 (8:54 avg) //

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

7:16 PM 83F, sun /
gym - home /
2.27mi in 18:36 (8:11 avg)
181   K0   13.85                
8/15/2009 Race Roxbury 11.76 1:24:21 07:10.4 7:46 AM Roxbury 65F 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 70F fog / sun /
HR: avg 130, max 168
181   K0   20.18                
              181.0604 93.58                      
8/17/2009 Run Home 10.07 1:22:42 08:12.8 6:26 PM 85F, sun /
HR: avg 133, max 194
181.5   K0   10.07                
8/18/2009 Run DHS / Home 10.08 1:21:06 08:02.7 4:40 AM 70F, clear, DHS /
6mi in 48:32 (8:05 avg) K1 (wearing new Saucony Ride shoes for the first time) //

6:39 PM 85F, sun, Home /
4.08mi in 32:34 (7:58 avg) /
HR: avg 127, max 157
180.5   K1     10.08              
8/19/2009 Run Big Y / Gym 16.03 2:07:47 07:58.3 5:39 AM 70F, 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   K0   16.03                
8/20/2009 Run Home 10.48 1:40:00 09:32.5 4:48 AM 72F, fog, home, 6.14mi in 59:02 (9:37 avg) //

6:29 PM 82F, clouds, home - off road, 4.34mi in 40:58 (9:27 avg)
180.5   K0   10.48                
8/21/2009 Run DHS 11.21 1:24:56 07:34.6 88F, 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   H1       11.21            
8/22/2009 Run Roxbury 11 1:32:55 08:26.8 70F, 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   K0   11                
8/23/2009 Run Southbury 21.21 2:42:51 07:40.7 overcast, 72F, 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   K1     21.21              
              180.6326 90.08                      
8/24/2009 Run DHS / gym 10 1:25:46 08:34.6 DHS - 4:50 AM, 67F, clear /
6mi in 52:37 (8:46 avg) //

gym - 9:10 PM, Treadmill 1%,
4mi in 33:09 (8:17 avg)
180.5   K0   10                
8/25/2009 Run Home / Gym 10.14 1:28:25 08:43.2 Home - 4:31 AM, 65F, 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   K0   10.14                
8/26/2009 Run Big Y / Home 20.13 2:41:47 08:02.2 Big Y - 5:41 AM, 65F, 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 70F rain /
8.08mi in 1:11:31 (8:51 avg) /
HR: avg 137, max 176
181   K1     20.13              
8/27/2009 Run DHS 8.16 1:03:23 07:46.1 late night - 9:08 PM, 65F clear /
HR: avg 148, max 191
178.5   K1     8.16              
8/28/2009 Run Home 13.07 1:40:32 07:41.5 early morning - 4:35 AM, 62F 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   K1     13.07              
8/29/2009 Race Roxbury 12.67 1:43:15 08:09.0 w/u 7:34 AM, 60F, 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   I1             12.67      
8/30/2009 Run New Milford 21.78 2:53:42 07:58.5 Boardman Bridge - Geer Mountain /
overcast, fog, 60F, /
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   K1     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.) /
60F, clouds, dark /
HR: avg 143, max 202 (?)
179.5   K1     8.18              
9/1/2009 Run DHS 9.1 1:08:32 07:31.9 track, 51F, 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   H1       9.1            
9/2/2009 Run Big Y 12.04 1:36:40 08:01.7 cool, clear morning (dark at first) /
50F, HR: avg: 140, max: 181 /
(5:40 AM)
180.5   K0   12.04                
9/3/2009 Run DHS 8 1:02:37 07:49.6 heavy fog, 55F 179   K1     8              
9/4/2009 Run Big Y 9.01 1:17:00 08:32.8 clear - not as cool, 60F, 5:39 AM /
Big Y, 9.01 mi in 1:17:00 (8:33 avg)
181   K1     9.01              
9/5/2009 Run Roxbury 10.74 1:32:06 08:34.5 sunny, 65F, 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   K0   10.74                
9/6/2009 Run Meckauer Park 8.19 1:04:44 07:54.2 sunny, 65F, 9:25 AM, /
HR avg: 144, max: 205??? /
180.5   K1     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   I1             14.2      
9/8/2009 Run DHS / Home 10.02 1:19:53 07:58.3 DHS - 4:46 AM, 60F, clouds, /
6mi in 49:37 (8:16 avg) /

Home - 7:06 PM, 70F, clouds /
4.02mi in 30:16 (7:32 avg)
177.5   K1     10.02              
9/9/2009 Run Home / Big Y 20.91 2:49:55 08:07.6 Home to Big Y - 5:09 AM 65F /
2.2mi in 17:58 (8:09 avg) /
HR avg: 128, max: 148 //

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

Home - off road, 6:51 PM, 70F /
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, 65F, 6:25 PM /
HR avg 142, max 209?
179.5   K1     8.12              
9/11/2009 Run DHS / Treadmill 13 1:35:52 07:22.5 DHS: 56F, 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   3   10            
9/12/2009 Race Roxbury 13.24 1:40:38 07:36.0 65F, 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   I1             13.24      
9/13/2009 Run Kent 22.5 3:12:20 08:32.9 Bulls Bridge - Lake Waramaug loop, 65F, clouds /
HR avg: 122, max 161
179.5   K1     22.5              
              179.0549 101.99                      
9/14/2009 Run DHS / gym 10 1:24:40 08:28.0 DHS - 4:30 AM 58F, clear /
6mi in 52:14 (8:42 avg) //

Treadmill - 8:30 PM /
4mi in 32:26 (8:07 avg)
178.5   K0   10                
9/15/2009 Run DHS / Home 13.06 1:48:10 08:16.9 DHS - 4:43 AM 60F, 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 - 70F, /
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, 63F, 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   K1     20.19              
9/17/2009 Race Bethel 8.85 1:11:49 08:06.9 Berkshire Corporate Park -
60F, 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   I1             8.85      
9/18/2009 Run Meckauer Park / Huntington Park 12.2 1:46:17 08:42.7 8:24 AM, 53F sun /
8.07mi in 1:07:08 (8:19 avg) /
HR: avg 119, max 143 //

6:32 PM, G0, Huntington Park /
70F, 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, 48F sun, 7.36mi in /
1:01:56 (8:25 avg) HR: avg: 162, /
max: 252? //

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

9:18 AM, 55F, sun , /
4.85mi in 38:11 (7:52 avg) /
HR avg. 148, max: 186
179   K1     17.01              
9/20/2009 Run New Milford 20.24 2:35:54 07:42.2 Boardman Bridge to Bulls Bridge and back /
40F, 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   K1     20.24              
              179.5694 101.55                      
9/21/2009 Run Home 10.23 1:33:28 4:36 AM, 55F, fog /
6.19mi in 57:12 /
HR avg 144, max 184 //

8:10 PM, 65F /
4.04mi in 36:16 /
HR avg 150, max 203
180   K0   10.23                
9/22/2009 Run DHS /Home 16.17 2:08:31 07:56.9 4:46 AM, 58F, 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, 68F, 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, 65F, clouds, home /
4.06mi in 36:04 (8:53 avg) /
HR avg: 148, max: 191 //

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

7:07 PM, 70F, clouds, Home /
4.05mi in 33:14 (8:12 avg) /
HR avg: 143, max: 188
179.5   K1     20.16              
9/24/2009 Run DHS / Meckauer Park 10 1:20:14 08:01.4 4:41 AM, 70F, clouds, DHS /
6mi in 48:38 //

6:23 PM, 67F, clouds, Meckauer Park /
4mi in 31:36 (7:54 avg) /
HR avg: 120, max: 150
177   K0   10                
9/25/2009 Run Home 16.12 2:04:37 07:43.8 4:34 AM, 55F, 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, 63F, some clouds /
4.03mi in 32:16 (8:00 avg) /
HR avg: 135, max 171
176.5   K1     16.12              
9/26/2009 Race Roxbury / Gym 12.26 1:35:36 07:47.9 7:50 AM, 40F, crisp and cold /
3.31mi in 28:11 (8:31 avg) /
HR avg: 169, max: 184 //

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

9:00 AM 50F, 3.55mi in 30:07 /

8:00 PM - Treadmill 1%, 3mi in /
22:55 (7:38 avg)
181.5   K1     12.26              
9/27/2009 Run Harrybrooke Park 18.35 2:04:38 06:47.5 7:16 AM, 60F, 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   I1             18.35      
              179.1337 103.29                      
9/28/2009 Run Home 10.19 1:27:40 08:36.2 4:37 AM, 60F, clouds /
6.14mi in 55:33 (9:03 avg) /
HR: avg: 112, max: 146 //

6:09 PM, 70F, rain /
4.05mi in 32:07 (7:56 avg) /
HR: avg: 127, max: 173
179   K1     10.19              
9/29/2009 Run DHS 9 1:08:01 07:33.4 4:38 AM, 52F, 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   H1       9            
9/30/2009 Run Big Y 12 1:35:16 07:56.3 5:37 AM, 53F, clear /
Big Y - part of Firecracker course /
HR: avg: 139, max: 178
180.5   K1     12              
10/1/2009 Run Home 8.12 1:04:53 07:59.4 4:31 AM, 46F, overcast /
Home - Sky Edge, Hearthstone - /
Chimney, Ridgedale, Rockwell, /
Cortland, Old Hawleyville, Rt 6 - /
Home
180.5   K1     8.12              
10/2/2009 Run Harrybrooke Park 8 0:59:09 07:23.6 9:37 AM, 46F, , some clouds /
Wearing new shoes - Saucony Type A3 - very light! /
HR: avg 146, max 184
180   A3                   8
10/3/2009 Run Roxbury 11.01 1:30:56 08:15.5 7:06 AM, 60F, overcast / light rain,
HR: avg 123, max 163
180.5   K1     11.01              
10/4/2009 Race New Rochelle, NY 15.22 1:50:32 07:15.7 8:11 AM, 60F, 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   G0 15.22                  
              179.9542 73.54                      
10/5/2009 Run DHS / gym 10 1:19:44 07:58.4 4:50 AM, 51F, clear /
6mi in 48:25 (8:04 avg) //

7:35 PM, gym, Treadmill 1% /
4mi in 31:19 (7:50 avg)
181   K1     10              
10/6/2009 Run DHS 12 1:25:42 07:08.5 4:43 AM, 47F, 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   A3                   12
10/7/2009 Run Big Y / gym 14.75 1:47:45 07:18.3 5:41 AM, Big Y, 60F, 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     2             12.75
10/8/2009 Run Home 8.15 1:09:59 08:35.2 4:24 AM, Home, 50F, clouds, wind /
8.15mi in 1:09:59 (8:35 avg) /
HR avg: 116, max: 181
179.5   K1     8.15              
10/9/2009 Run Home 12.06 1:27:05 07:13.3 5:24 PM, 60F, light rain dark /
home - over bridges - out to Tunnel Rd & back /
HR: avg 142, max 206
179.5   K1     12.06              
10/10/2009 Run Meckauer Park 5 0:38:24 07:40.8 5:58 PM, 60F, clouds /
HR avg: 151, max: 184
178.5   K1     5              
10/11/2009 Run Home 20.22 2:28:48 07:21.5 8:41 AM, 41F, 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   A3                   20.22
              179.8693 82.18                      
10/12/2009 Run Home 8.19 1:07:53 08:17.3 7:57 PM, 50F, HR av: 137, max 183 182   K1     8.19              
10/13/2009 Run DHS 8 0:59:36 07:27.0 4:43 AM, 46F, light rain /
8mi w/ 8x100m strides
178.5   H1       8            
10/14/2009 Run Home 12.27 1:42:13 08:19.8 4:31 AM, 41F, dark, home - barnabas. Tired. /
HR avg: 133, max: 200
178   K1     12.27              
10/15/2009 Run DHS 8 1:01:55 07:44.4 4:36 AM, 40F 178   K1     8              
10/16/2009 Run gym 8 1:00:21 07:32.6 9:30 AM, treadmill 1% 178.5   K1     8              
10/17/2009 Race Roxbury 9.7 1:11:12 07:20.4 8:00 AM, 41F, /
w/u 3.1mi in 22:30,
race 3.1mi in 19:12,
c/d 3.5mi in 29:30
177.5   K1     9.7              
10/18/2009 Run Boardman Bridge 17.04 1:59:58 07:02.4 8:27 AM, 41F, 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   K1     17.04              
              178.9212 71.2                      
10/19/2009 Run home 6.19 0:54:47 08:51.0 4:47 Am, 35F, clear 178   K0   6.19                
10/20/2009 Run Gym 7 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   A3                   7
10/21/2009 Run home 8.11 1:09:07 08:31.3 4:38 Am, 46F, clear /
HR avg: 136, max: 181
177   K1     8.11              
10/22/2009 Run DHS 9 1:05:23 07:15.9 4:35 AM, 48F /
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   A3                   9
10/23/2009 Run Home 6.22 0:52:58 08:30.9 4:26 AM, 58F /
HR: avg 118, max 150
179.5   K1     6.22              
10/24/2009 Run Roxbury 8.51 1:04:16 07:33.1 8:11 AM, 50F, Rain /
8.51mi in 1:04:16 /
HR: avg 139 max 182
178   K0   8.51                
10/25/2009 Run Home 14.6 1:44:35 07:09.8 10:27 AM, 55F, 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   K1     14.6              
              178.5714 59.63                      
10/26/2009 Run DHS 6 0:47:11 07:51.8 4:41 AM, 45F, clear, windy 178.5   K1     6              
10/27/2009 Run Home 6.18 0:54:09 08:45.7 4:29 AM, 41F, clouds 180.5   K1     6.18              
10/28/2009 Run gym 8 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   A3                   8
10/29/2009 Run gym 6 0:47:18 07:53.0 8:20 PM, Treadmill @ 1% 180.5   K1     6              
10/30/2009 Run Home 5.6 0:46:09 08:14.5 7:58 PM, easy 181   K1     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   K0   3.29                
11/1/2009 Race New York City Marathon 26.2 2:51:55 06:33.7 9:40 AM, overcast, 50F 180   A3                   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, 40F 181   K1     0.44              
11/8/2009 off           182                        
              180.9286 0.44                      
11/9/2009 Run Home 2 0:23:34 11:47.0 hamstring pain. 4:32 AM, 38F /
HR avg 105, max 146
182.5   K1     2              
11/10/2009 Run Home 2 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   K1     2              
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   K1     3.01              
11/13/2009 off           184                        
11/14/2009 Run Roxbury 3 0:27:03 09:01.0 hamstring - still tight - some slight improvement.

8:36 AM,
184   K1     3              
11/15/2009 off           184                        
              183.5714 10.01                      
11/16/2009 Run gym 3 0:27:45 09:15.0 8:40 PM, Treadmill @ 1% incline /
no improvement
182   K1     3              
11/17/2009 off           181.5                        
11/18/2009 Run gym 3 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   K1     3              
11/19/2009 off           184                        
11/20/2009 Run gym 4 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   K1     4              
11/21/2009 Run Roxbury 3.55 0:31:04 08:45.1 8:37 AM. 40F. Kept stride short and slow. Hamstring didn't feel too bad, but it is still there. 183.5   K1     3.55              
11/22/2009 Run New Fairfield 4 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   H1       4            
              182.7857 17.55                      
11/23/2009 Run Home 6.21 0:54:55 08:50.6 12:05 PM 50F. overcast, windy. /
some more slight improvement in hamstring - didn't feel it until mile 4 or 5. /
HR (avg 140, max 182)
183   H1       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 3 0:27:42 09:14.0 6:30 PM 40F, windy 185   K1     3              
11/28/2009 Run Roxbury 2.54 0:24:40 09:42.7 8:35 AM 40F 185.5   K1     2.54              
11/29/2009 Run gym 3 0:26:35 08:51.7 9:30 AM, treadmill 1% 186   H1       3            
              184.7143 14.75                      
11/30/2009 Run gym 3 0:26:48 08:56.0 8:00 PM, treadmill 1% 186.5   H1       3            
12/1/2009 off           186.5                        
12/2/2009 Run gym 3 0:27:07 09:02.3 8:15 PM, treadmill 1% 186.5   K1     3              
12/3/2009 Run DHS 3 0:25:27 08:29.0 8:16 PM, 55F, windy 185.5   K1     3              
12/4/2009 Run gym 3 0:25:27 08:29.0 9:00 PM, treadmill 1% 185   H1       3            
12/5/2009 Run Roxbury 2.24 0:19:34 08:44.1 8:30 AM, HR (avg: 162, max: 174) 185   H1       2.24            
12/6/2009 Run gym 3 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   H1       3            
              185.7143 17.24                      
12/7/2009 Run gym 3 0:25:07 08:22.3 8:30 PM, treadmill @ 1%. No pain. 188   K1     3              
12/8/2009 Run gym 4 0:32:40 08:10.0 9:00 PM, treadmill 1% 184.5   K1     4              
12/9/2009 Run gym 4 0:32:24 08:06.0 8:30 PM, treadmill @ 1%. No pain. 186   K1     4              
12/10/2009 Run gym 3 0:25:06 08:22.0 9:30 PM, treadmill @ 1%. Legs felt tired today. 184.5   H1       3            
12/11/2009 Run gym 4 0:32:19 08:04.8 10:30 PM, treadmill @ 1% 185.5   K1     4              
12/12/2009 Run gym 4.5 0:36:01 08:00.2 8:30 PM, treadmill @ 1% 184.5   K1     4.5              
12/13/2009 Run gym 4.5 0:36:01 08:00.2 10:00 AM, treadmill @ 1% 185   K1     4.5              
              185.4286 27                      
12/14/2009 Run gym 5 0:40:58 08:11.6 8:30 PM, treadmill @ 1% 185   K1     5              
12/15/2009 Run gym 5 0:39:22 07:52.4 9:30 PM, treadmill @ 1% 186   K1     5              
12/16/2009 Run gym 5 0:39:24 07:52.8 8:15 PM, treadmill 1% 184.5   K1     5              
12/17/2009 Run gym 5 0:38:25 07:41.0 9:20 PM, treadmill 1% 185   I1             5      
12/18/2009 off           186                        
12/19/2009 Run home 3 0:30:56 10:18.7 11:30 PM, treadmill 1% 186   K1     3              
12/20/2009 Run gym 7 0:54:25 07:46.4 8:00 AM, treadmill 1% 187   I1             7      
              185.6429 30                      
12/21/2009 Run gym 4 0:33:36 08:24.0 8:30 PM, treadmill 1% 186.5   K1     4              
12/22/2009 Run Newtown 12.38 1:43:38 08:22.3 10:35 AM, Newtown 25F - 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   K1     12.38              
12/23/2009 Run Home 6.17 0:53:54 08:44.1 8:45 AM, 16F, 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   H1       6.17            
12/24/2009 Run Home 6.18 0:53:16 08:37.2 10:43 AM, 28F, 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   K1     6.18              
12/25/2009 Run Home 6.4 0:53:59 08:26.1 8:13 AM 22F /
Easy - starting to push the pace, just a bit on the hills. /
HR: avg 157, max 176
188.5   K1     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   K1     6.15              
12/27/2009 Run Home - roads 18.1 2:39:34 08:49.0 8:49 AM 40F , overcast /
HR: avg 131, max 166
185.5   K1     18.1              
              186.5 59.38                      
12/28/2009 Run gym 6 0:46:27 07:44.5 8:15 PM, treadmill 1% up to 3% for last 1.5 miles 186   I1             6      
12/29/2009 Run Home 6.17 0:53:50 08:43.5 2:51 PM 22F, sunny, extremely windy. HR: avg 159, max 177 186.5   I1             6.17      
12/30/2009 Run gym 7 0:54:32 07:47.4 7:30 AM, Treadmill 1% 188.5   K1     7              
12/31/2009 Run gym 4 0:34:26 08:36.5 5:30 PM, Treadmill 1% 187   K1     4              
end of year: partial week:             187 23.17                      
                                       
2009 Total Mileage:               3700.42                      

Beat Frequencies - Running