2011Training

 
 
Date Event Location Distance (Miles) Time Pace Notes Weight Weekly Mileage Shoes G0 (Brooks trail shoes) I1 (NB 903) Nov 2008 I2 New Balance 903 (Sep 2010) A3 (Saucony Type A3)
October 2009
L2 New Balance 758 (August 2010) C1 New Balance 1080 (Dec 2010) B1 Asics Gel Cumulus -12 G1 - New Balance MT572 trail shoes C2 New Balance 1064 (July 2011)
current shoe mileage                     428.96 863.62 550.92 177.08 1008.04 973.18 901.287 55.61 765.02
shoe mileage from 2010                     378.23 740.94 97.74 130.77 591.98 16      
                                     
Saturday 1/1/2011 Race / Run Brookfield HS / Gym 12.5 1:33:14 07:27.5 10:12 AM, Brookfield HS, 38F, sun
w/u 2.25mi in 18:43, (8:18 avg) //

11:00 AM, 40F, sun, Race
4mi in 23:56 (5:59 avg) (5th place
overall, 1st Master) //

11:31 AM, c/d 2.25mi in 18:59
(8:25 avg) //

5:50 PM, Gym, Treadmill, 4mi in
31:36 (7:54 avg)
182   I2     12.5            
Sunday 1/2/2011 Run Wewaka Brook Rd 22.11 2:58:15 08:03.7 9:11 AM, home to just past farm stand on Wewaka Brook Rd and back, 42F, overcast, fog 182.5   C1           22.11      
Week's Total             (Saturday and Sunday only) 182.25 34.61                    
                                     
Monday 1/3/2011 Run Home route /
gym
14.2 1:57:39 08:17.1 11:02 AM, home route, 8.2mi in 1:10:32, (8:36 avg) //

7:35 PM, gym, treadmill @ 1% ,
6mi in 47:07 (7:51 avg)
183.5   C1           14.2      
Tuesday 1/4/2011 Run gym 8 0:56:23 07:02.9 8:05 PM, Treadmill @ 1%
w/u 2mi in 16:28 (8:14 avg) /
tempo 4mi in 25:02 (6:16 avg) /
c/d 2mi in 14:52 (7:26 avg)
181.5   I2     8            
Wednesday 1/5/2011 Run gym 18 2:16:17 07:34.3 4:40 AM, gym Treadmill @ 1% (0% for last 4 miles, as treadmill reset at 60 minutes and I forgot to bring the incline up again when I restarted)
12mi in 1:29:33 (7:28 avg) //

8:10 PM, gym treadmill @ 1 %
6mi in 46:49 (7:47 avg)
176   C1           18      
Thursday 1/6/2011 Run gym 10 1:17:06 07:42.6 8:30 PM, gym, treadmill, alternating
miles at 1% incline and 2% incline
10mi in 1:17:06 (7:43 avg)
180   C1           10      
Friday 1/7/2011 Run home route 13.57 1:59:27 08:48.2 9:03 AM, home route, 28F, light snow
8.07mi in 1:06:39 (8:16 avg) (L2) //

9:27 PM, home route, 27F,
snow on roads, unplowed,
5.5mi in 52:48 (9:36 avg)
181.5   L2         13.57        
Saturday 1/8/2011 Run Roxbury / gym 12.45 1:42:36 08:14.5 8:44 AM, Roxbury - market , Ranney, Painter, Lower County 6.45mi in
54:00 (8:22 avg) //

8:40 PM, gym, treadmill @ 1%
6mi in 48:36 (8:06 avg)
183   L2 / C1         6.45 6      
Sunday 1/9/2011 Race / Run Norwalk / Gym 14.99 1:47:17 07:09.4 9:18 AM, Norwalk, w/u 2.79mi
in 23:34 (8:26 avg) //

10:10 AM race 6.2 mi in 37:53 (6:06 avg)

5:25 PM, gym, C1, Treadmill 1%
6mi in 46:50 (7:48 avg)
182   I2 / C1     8.99     6      
Week's Total               181.0714 91.21                    
Monday 1/10/2011 Run gym 10 1:17:52 07:47.2 8:20 PM gym, Treadmill 1%,
10mi in 1:17:52 (7:47 avg)
182   C1           10      
Tuesday 1/11/2011 Run gym 14 1:43:15 07:22.5 4:40 AM, gym, Treadmill 1%,
w/u 2mi in 16:14 (8:07 avg) /
tempo 4mi in 25:01 (6:15 avg) /
c/d 2mi in 14:54 (7:27 avg) //

8:20 PM, gym, Treadmill 1%,
6mi in 47:46 (7:58 avg) C1
179.5   I2 / C1     8     6      
Wednesday 1/12/2011 Run gym 13 1:37:10 07:28.5 4:10 PM, gym, Treadmill 1%,
13mi in 1:37:10 (7:29 avg) /
1 - 8:22, 2 - 7:51, 3 - 7:33, 4 - 7:30,
5 - 7:25, 6 - 7:24, 7 - 7:25, 8 - 7:32,
9 - 7:19, 10-7:19, 11-7:14, 12-7:12,
13 - 7:06
180   C1           13      
Thursday 1/13/2011 Run gym 14 1:51:24 07:57.4 4:40 AM, gym Treadmill 1%,
8mi in 1:03:48 (7:59 avg) //

8:04 PM, gym Treadmill 1%,
6mi in 47:36 (7:56 avg)
180   C1           14      
Friday 1/14/2011 Run gym 18 2:16:49 07:36.1 4:44 AM,gym Treadmill 1%,
6mi in 47:24 (7:54 avg) //

8:00PM, gym Treadmill 1%,
12mi in 1:29:25 (7:27 avg)
179.5   L2         18        
Saturday 1/15/2011 Run Roxbury / gym 14.05 2:01:45 08:39.9 8:39 AM, Roxbury, 10.05mi in 1:29:24,
(8:54 avg) L2 //

7:00 PM, gym, 4mi in 32:21 (8:05 avg)
181   L2         14.05        
Sunday     Harrybrooke Park 20.05 2:29:40 07:27.9 8:43 AM 25F, sunny - paved trail was plowed, but had some snow and ice patches 181.5   C1           20.05      
Week's Total               180.5 103.1                    
Monday 1/17/2011 Run gym 12 1:36:28 08:02.3 4:43 AM, gym treadmill 1%
8mi in 1:03:48 (7:59 avg) //

8:04 PM gym treadmill 1%
4mi in 32:40 (8:10 avg)
179   C1           12      
Tuesday 1/18/2011 off - sick           180.5                      
Wednesday 1/19/2011 off - sick           179                      
Thursday 1/20/2011 Run gym 6 0:46:58 07:49.7 8:45 PM treadmill @ 1% 181   C1           6      
Friday 1/21/2011 Run gym 8 1:02:46 07:50.8 7:35 PM treadmill @ 1% 182   C1           8      
Saturday 1/22/2011 Run Roxbury / gym 16.08 2:09:01 08:01.4 8:37 AM, Roxbury, -1F, sunny, some
snow and ice on the dirt roads //

8:22 PM, gym, treadmill 1% 4mi in
33:06 (8:16 avg)
179   L2         16.08        
Sunday 1/23/2011 Run Pond Brook / gym 14.14 2:02:26 08:39.5 8:01 AM, Exit 9 to Pond Brook out &
back, 10.14mi in 1:31:22 (9:00 avg)
-5F, sunny //

7:40 PM, gym, Treadmill 1%,
4mi in 31:04 (7:46 avg)
180.5   L2         14.14        
Week's Total               180.1429 56.22                    
Monday 1/24/2011 Run gym 14 1:48:25 07:44.6 4:38 AM, gym treadmill 1%,
6mi w/ 6x120m strides in 46:29 (7:45 avg) //

7:50 PM, gym treadmill 1%,
8mi in 1:01:56 (7:45 avg)
177.5   C1           14      
Tuesday 1/25/2011 Run gym 14 1:40:52 07:12.3 4:55 AM, gym treadmill 1%
w/u 2mi in 16:02 (8:01 avg)
5:11 AM tempo 4mi in 25:01 (6:15 avg)
5:36 AM c/d 1mi in 7:24 //

8:10PM, gym, treadmill 1%
7mi in 52:25 (7:29 avg)
178   I2 / C1     7     7      
Wednesday 1/26/2011 Run gym 18 2:17:46 07:39.2 4:40 AM, gym treadmill 1%
6mi in 47:58 (8:00 avg) //

7:20 PM, gym treadmill 1%
12mi in 2:17:46 (7:29 avg)
179   L2         18        
Thursday 1/27/2011 Run gym 8 1:03:14 07:54.3 7:45 PM, gym treadmill 1%
8mi in 1:03:14 (7:54 avg)
177   C1           8      
Friday 1/28/2011 Run gym 15 1:58:26 07:53.7 4:44 AM,gym Treadmill 1%,
w/u 2mi in 16:20 (8:10 avg)
hills 4mi in 31:55 (7:59 avg)
0.25mi @ 5%, 0x25mi @ 1%, repeat
c/d 1mi in 7:48 //

7:36 PM, gym Treadmill 1%,
8mi in 1:02:43 (7:50 avg)
177.5   I2 / C1     7     8      
Saturday 1/29/2011 Run Roxbury 9.33 1:27:06 09:20.1 8:37 AM, Roxbury, 21F, light snow 181.5   L2         9.33        
Sunday 1/30/2011 Race / Run Ridgefield / gym 21.75 2:45:02 07:35.3 7:45 AM, Ridgefield, 16F, sun
w/u 4.14mi in 35:26 (8:34 avg) //

race 15K - 9.3mi in 1:00:35 (6:31 avg) //

c/d 2.31mi in 20:22 (8:49 avg) //

6:30 PM, gym treadmill 1%
6mi in 48:39 (8:07 avg)
178.5   I2 / C1     15.75     6      
Week's Total               178.4286 100.08                    
Monday 1/31/2011 Run gym 14 1:51:11 07:56.5 4:42 AM, gym treadmill 1%
6mi in 48:35 (8:06 avg) //

8:23 PM, gym treadmill 1%
8mi in 1:02:36 (7:50 Avg)
175.5   L2         14        
Tuesday 2/1/2011 Run gym 14 1:42:28 07:19.1 4:46 AM, gym treadmill 1%
w/u 2mi in 16:03 (8:02 avg) /
5:02 AM tempo 4mi in 21:00 (6:15 avg) /
5:23 AM c/d 2mi in 14:47 (7:24 avg) //

8:46 PM, gym treadmill 1%
6mi in 46:38 (7:46 avg) C1
177   I2 / C1     8     6      
Wednesday 2/2/2011 Run gym 12 1:30:21 07:31.8 7:35 PM, gym treadmill 1%
12mi in 1:30:21 (7:32 avg)
180   C1           12      
Thursday 2/3/2011 Run gym 14 1:54:09 08:09.2 4:43 AM, gym treadmill 1%
6mi in 49:26 (8:14 avg) //

8:30 PM, gym treadmill 1%
8mi in 1:04:43 (8:05 avg)
177.5   C1           14      
Friday 2/4/2011 Run gym / home 12.07 1:43:10 08:32.8 AM, gym treadmill
6:00 AM - w/u 2mi in 16:28 (8:14) @ 1%

6:16 AM - hills - 3mi in 23:40 (7:53):
1 - 90 sec @ 6%, 6:31 (MP)
1a - 1 min recovery @ 1%, 9:13
2 - 60 sec @ 7%, 6:31 (MP)
2a - 2 min recovery @ 1%, 9:13
3 - 4a : repeat 1 - 2a
5 - 6a : repeat 1 - 2a, but run hills at 7:03 pace (MP + :30)
finish until 3 miles of hills reached by running at 8:00 pace, @ 5% for 1 minute and @ 1% for 1 minute,...

6:40 AM - c/d 1mi in 7:53 @ 1%

4:25 PM - L2 - Home Route
176.5   C1 / L2         6.07 6      
Saturday 2/5/2011 Run Roxbury / gym 14.72 2:07:55 08:41.4 8:16 AM L2, Roxbury, 25F, snow
1.63mi in 13:36 (8:22 avg) //

8:36 AM, 9.09mi in 1:22:55 (9:07 avg) //

8:00 PM, gym treadmill 1%,
4mi in 31:24 (7:51 avg)
176.5   L2 / C1         10.72 4      
Sunday 2/6/2011 Run Roxbury 20.8 2:53:00 08:19.0 7:43 AM, 35F, sun, Painter Hill
Bacon Rd, etc.
178   L2         20.8        
Week's Total               177.2857 101.59                    
Monday 2/7/2011 Run gym 14 1:50:23 07:53.1 4:46 AM,gym treadmill 1%
6mi in 47:02 (7:50 avg) //

8:40 PM, gym treadmill 1%
8mi in 1:03:21 (7:55 avg)
178.5   C1           14      
Tuesday 2/8/2011 Run gym 14 1:43:21 07:22.9 4:44 AM, gym treadmill 1%
w/u 2mi in 16:04 (8:02 avg) /
tempo 4mi in 24:44 (6:11 avg) /
c/d 2mi in 15:05 (7:33 avg) //

8:00 PM, gym treadmill 1%
6.02mi in 47:28 (7:53 avg)
178   C1           14      
Wednesday 2/9/2011 Run gym 14 1:44:58 07:29.9 8:10 PM, gym treadmill 1%
14mi in 1:44:58 (7:30 avg)
180   C1           14      
Thursday 2/10/2011 Run gym 13 1:43:21 07:57.0 4:44 AM, gym treadmill 1%
6mi in 48:39 (8:07 avg) //

8:35 PM, gym treadmill 1%
7mi in 54:42 (7:49 avg)
177.5   L2         13        
Friday 2/11/2011 Run gym 7 0:54:12 07:44.6 10:40 PM, gym treadmill
w/u 2mi in 16:04 @ 1% (8:02 avg)

10:56 PM hills 3mi in 23:04 (7:42 avg)
0.25mi @ 8% / 0.25mi @ 1% x 6

11:19 PM
c/d 2mi in 15:04 @ 1% (7:45 avg)
177   C1           7      
Saturday 2/12/2011 Run gym 4 0:31:38 07:54.5 6:35 AM, gym, treadmill 4mi in 31:38
7:55 avg
177   C1           4      
Sunday 2/13/2011 Race Southport 16.56 1:59:36 07:13.3 8:11 AM - w/u 2.11 mi in 19:08 (9:05 avg) //

9:10 AM - race - 20K - 12.4mi in 1:20:32 (6:29 avg) //

10:49 AM - c/d 2.05mi in 20:07 (9:48 avg)
181   I2     16.56            
Week's Total               178.4286 82.56                    
Monday 2/14/2011 Run gym 12 1:33:07 07:45.6 4:35 AM - gym treadmill 1%,
4mi in 33:31 (8:23 avg) //

9:13PM,gym treadmill - @ 1%
8mi in 1:01:36 (7:42 avg)
179.5   C1           12      
Tuesday 2/15/2011 Run gym 14 1:42:07 07:17.6 4:35 AM - gym treadmill 1% (I2)
w/u 1mi in 8:13 //

4:53 AM - tempo 4mi in 24:46 (6:12 avg)

5:18 AM - c/d 3mi in22:05 (7:22 avg) //

8:33 PM, gym treadmill 1%
6mi in 47:03 (7:50 avg) (C1)
176   I2 / C1     8     6      
Wednesday 2/16/2011 Run gym 16 1:59:45 07:29.1 4:58 AM - gym treadmill 1%
4mi in 30:58 (7:45 avg) //

8:18 PM -gym treadmill 1%
12mi in 1:28:47 (7:24 avg)
177.5   C1           16      
Thursday 2/17/2011 Run gym 14 1:49:45 07:50.4 4:30 AM - gym treadmill 1%
6mi in 47:16 (7:53 avg) //

7:57 PM - gym treadmill 1%
8mi in 1:02:29 (7:49 avg)
175.5   L2         14        
Friday 2/18/2011 Run gym / home 12.04 1:36:18 07:59.9 7:50 AM - gym- treadmill
w/u 2mi in 16:04 (8:02 avg) @ 1% //

8:06 AM - hills - 4mi in 30:46 (7:42 avg)
1/4mi @ 7%, 1/4mi @ 1% x 8 //

8:37 AM - c/d 2mi in 15:26 (7:43 avg) @ 1% //

4:51 PM - home - 4.04mi in 34:02
(8:25 avg)
178   C1           12.04      
Saturday 2/19/2011 Race Roxbury 11 1:24:39 07:41.7 Roxbury - 34F wind, snow
8:11 AM, w/u 1.08 mi in 10:18 (9:30 avg)

8:35 AM, Race, up Chalybes, 2.4mi
in 14:39 (6:06 avg) 3rd place
1 - 6:00, 2- 6:19, (2.4) - 2:20

c/d 3.52mi in 26:39 (7:34 avg) //

8:00 PM, gym, treadmill 1%,
4mi in 31:36 (7:54 avg) (c1)
176.5   I2 / C1     7     4      
Sunday 2/20/2011 Run Roxbury 21.93 3:04:03 08:23.6 7:36 AM - 15F, WINDY,
178.5   L2         21.93        
Week's Total               177.3571 100.97                    
Monday 2/21/2011 Run gym 10 1:14:41 07:28.1 7:53 PM, gym, treadmill 1% 180.5   C1           10      
Tuesday 2/22/2011 Run gym 14 1:43:09 07:22.1 gym treadmill 1%
4:30 AM w/u 2mi in 16:19 (8:10 avg) /
4:46 AM tempo 4mi in 24:46 (6:12avg)/
5:11AM c/d 2mi in 14:49 (7:25 avg) //

8:20 PM, gym treadmill 1%
6mi in 47:16 (7:53 avg) (C1)
177   I2     8     6      
Wednesday 2/23/2011 Run gym 18 2:12:53 07:22.9 4:35 AM gym, treadmill @ 1%
6mi in 46:42 (7:47 avg) //

8:40 PM gym treadmill @ 1%
12mi in 1:26:11 (7:11 avg)
177.5   C1           18      
Thursday 2/24/2011 Run gym 8 1:01:51 07:43.9 7:23 PM gym, treadmill @ 1%
8mi in 1:01:51 (7:44 avg)
176   L2         8        
Friday 2/25/2011 Run gym 12 1:33:33 07:47.8 4:40 AM gym, treadmill @ 1%
6mi in 47:55 (7:59 avg) //

7:35 PM gym, treadmill @ 1%
6mi in 45:38 (7:36 avg)
176   C1           12      
Saturday 2/26/2011 Run Roxbury 11.15 1:36:06 08:37.1 7:42 AM, 21F, clouds
3.57mi in 31:23 (8:47 avg)
8:37 AM, 2.27 mi in 17:09 (7:32 avg)

9:02 AM, 0.36mi in 3:08 (8:42 avg)

9:42 AM, 4.95mi in 44:26 (8:59 avg)
177.5   L2         11.15        
Sunday 2/27/2011 Race Norwalk 19.7 2:15:49 06:53.7 8:18 AM, 35F, clouds
w/u 3.07mi in 25:49 (8:24 avg) /

9:10 am race - 25K - 15.5mi in 1:39:13
(6:23 avg) (9th place)

11:05 AM c/d - 1.13mi in 10:47 (9:34 avg)
180.5   I2     19.7            
Week's Total               177.8571 92.85                    
Monday 2/28/2011 Run Gym 14 1:51:08 07:56.3 4:25 AM, gym treadmill 1%,
6mi iin 48:00 (8:00 avg) //

8:08 PM, gym treadmill 1%
8mi in 1:-3:08 (7:54 avg)
178   C1           14      
Tuesday 3/1/2011 Run Gym 10 1:12:50 07:17.0 7:53 PM, gym, treadmill 1%
w/u 2mi in 15:55 (7:53 avg) /
8:09 PM 5 x 600m w/ 200m recovery
1 - 2:15 / 0:57,
2 - 2:14 / 0:57,
3 - 2:15 / 0:58,
4 - 2:15 / 0:57,
5 - 2:15 / 0:58

c/d, 5.5mi in 36:55 (7:26 avg)
178   A3       10          
Wednesday 3/2/2011 Run Gym 17 2:06:51 07:27.7 4:23 AM, gym, treadmill 1%
1 - 8:17, 2 - 7:29, 3 - 7:19, 4 - 7:14,
5 - 7:14, 6 - 7:13, 7 - 7:09, 8 - 7:09,
9 - 7:17, 10-7:08, 11-7:08, 12-7:09 //

7:50 PM, gym treadmill 1%
5mi in 39:05 (7:49 avg)
174   C1           17      
Thursday 3/3/2011 Run Gym 12 1:31:43 07:38.6 4:40 AM, gym, treadmill 1%
6mi in 46:32 (7:45 avg) //

8:18 PM, gym, treadmill 1%
6mi in 45:11 (7:32 avg)
177   C1           12      
Friday 3/4/2011 Run Harrybrooke Park //
Route 53 - Bethel
16.61 2:01:53 07:20.3 9:35 AM, Harrybrooke Park
28 F sunny, some wind
w/u 2mi in 15:43 (7:52 avg) /

Marathon Goal Pace run:
6.01mi in 38:57 (6:29 avg) /

c/d 0.51mi in 4:23 (8:31 avg) //

3:52 PM, 35F , clouds, windy
8.05 mi in 1:02:50 (7:48 avg)
178   L2         16.61        
Saturday 3/5/2011 Race Roxbury 12.98 1:48:05 08:19.6 7:50 AM, 35 F, overcast
w/u 3.31mi in 29:33 (8:55 avg) //

race 3.2mi in 19:46 (9th) (6:11 avg) //

c/d 6.47mi in 57:46 (8:56 avg)
179   L2         12.98        
Sunday 3/6/2011 Run Pond Brook - Taunton Hill Loop 24.14 3:16:40 08:08.8 8:33 AM - 45F, Rain 179.5   C1           24.14      
Week's Total               177.6429 106.73                    
Monday 3/7/2011 Run Gym 14.5 1:52:59 07:47.5 4:41 AM, gym, treadmill 1%
6.25mi in 49:11 (7:52 avg) //

8:02 PM, gym, treadmill 1%
8.25mi in 1:03:48 (7:44 avg)
177.5   L2         14.5        
Tuesday 3/8/2011 Run gym / home 12.27 1:35:15 07:45.8 4:49 AM , gym, treadmill 1%
w/u 2mi in 15:52 (7:56 avg) /
5:06 AM
5x800m w/ 400m rec.
1 - 2:50 / 1:58
2 - 2:49 / 1:57
3 - 2:50 / 1:59
4 - 2:49 / 1:58
5 - 2:49 / 1:58
5:30 AM
c/d 2.5mi in 18:48 (7:31 avg) //

7:58 PM, home route, 33F ,
4.05mi in 36:37 (9:02 avg)
176   A3 / L2       8.25 4.05        
Wednesday 3/9/2011 Run Big Y / gym 18.33 2:33:58 08:24.0 6:07 AM, Big Y, 25F, sun /
10.08mi in 1:29:43 (8:53 avg) //

8:15 PM, gym treadmill 1%
8.25mi in 1:04:15 (7:47 avg)
180   C1           18.33      
Thursday 3/10/2011 Run gym 12.25 1:33:58 07:40.2 4:47 AM, gym treadmill 1%
6.25mi in 48:09 (7:42 avg) //

8:00 PM, gym treadmill 1%
6mi in 45:49 (7:38 avg)
176   C1           12.25      
Friday 3/11/2011 Run gym 13.68 1:41:24 07:24.7 4:45 AM, gym treadmill 1%
4.25mi in 33:42 (7:56 avg) //

8:19 PM, DHS track, 45F, clouds, wind
w/u 2.19mi in 17:37 (8:02 avg) /

Marathon target pace run -
8:41 PM 5.19mi in 33:56 (6:32 avg) /

c/d 2.05mi in 16:09 (7:52 avg)
177.5   C1 / I2     9.43     4.25      
Saturday 3/12/2011 Run Roxbury 13.42 1:51:40 08:19.3 8:11 AM, 1.28mi in 10:41 (8:21 avg) //

9:32 AM, 12.14mi in 1:40:59 (8:18 avg)
177.5   L2         13.42        
Sunday 3/13/2011 Run Roxbury 22.1 2:49:09 07:39.2 9:25 AM, 40F hills 181.5   C1           22.1      
Week's Total               178 106.55                    
Monday 3/14/2011 Run Home 6.2 0:52:58 08:32.6 8:35 PM, 37F , recovery 176   C1           6.2      
Tuesday 3/15/2011 Run gym / home 14.13 1:52:05 07:55.9 4:44 AM, gym, treadmill @ 1%
w/u 2mi in 15:52 (7:56 avg) //

5x800m w/ 400m recovery
1 - 2:48 / 1:55
2 - 2:47 / 1:58
3 - 2:46 / 1:58
4 - 2:47 / 1:57
5 - 2:46 / 1:58

c/d 2.25mi in 16:35 (7:22 avg) //

7:26 PM - home, 37F , recovery
6.13mi in 55:59 (9:08 avg)
176   I2 / L2     8   6.13        
Wednesday 3/16/2011 Run gym / 5 bridges 12.08 1:41:29 08:24.1 5:14 AM, gym, treadmill 1%
4mi in 31:26 (7:52 avg) //

7:48 PM, 5 bridges, 8.08 mi in 1:10:03
(8:39 avg) 35F , clouds
179   C1           12.08      
Thursday 3/17/2011 Run Big Y / gym 18.01 2:27:14 08:10.5 5:43 AM, Big Y, 38F, clouds, dark
12.01mi in 1:41:33 (8:27 avg) //

9:00 PM, gym, treadmill 1%, 6mi in
45:41 (7:37 avg)
178   C1           18.01      
Friday 3/18/2011 Run Home / gym 12.04 1:36:41 08:01.8 8:25 AM, home, 50F, sun
8.04 mi in 1:05:46 (8:11 avg) //

8:00 PM, gym treadmill 1%
4mi in 30:55 (7:44 avg)
176   L2         12.04        
Saturday 3/19/2011 Race Roxbury 13.16 1:42:16 07:46.3 8:32 AM, race - up hemlock 3.52 mi
in 22:06 (6:17 avg) - 2nd place 38 F //

8:57 AM, c/d - 1.26mi in 9:58 (7:54 avg)
//

5:16 PM, Judds Bridge, 8.38mi in
1:10:12 (8:22 avg) 40F
176   C1           13.16      
Sunday 3/20/2011 Run Harrybrooke Park 17.1 2:01:52 07:07.6 10:52 AM, 40F windy, clouds
including miles 3-13 near Marathon Pace (11mi in 1:11:58 - 6:33 avg)
176.5   C1           17.1      
Week's Total               176.7857 92.72                    
Monday 3/21/2011 Run gym 14 1:45:20 07:31.4 4:34 AM, gym treadmill 1%
6mi in 45:50 (7:38 avg) //

8:20 PM, gym treadmill 1%
8mi in 59:30 (7:26 avg)
177   C1           14      
Tuesday 3/22/2011 Run gym / home 14.13 1:49:09 07:43.5 4:38 AM, gym treadmill 1%
w/u 2mi in 15:48 (7:54 avg) //

4:53 AM - 5x800m w/ 400m rec
1 - 2:48 / 1:56
2 - 2:49 / 1:57
3 - 2:47 / 1:59
4 - 2:48 / 1:57
5- 2:49 / 1:57 //

c/d 5:32 AM - 2.25mi in 16:38 (7:24 avg)
//

7:58 PM home, L2, 6.13mi in 52:55
(8:38 avg)
177   A3 / L2       8 6.13        
Wednesday 3/23/2011 Run Big Y / gym 17 2:20:51 08:17.1 5:40 AM, Big Y, 37F 12mi in 1:40:53,
(8:24 avg) //

9:15 PM, gym, treadmill 1%, 5mi in
39:57 (7:59 avg)
178.5   C1           17      
Thursday 3/24/2011 Run gym / home 12.13 1:34:45 07:48.7 4:41 AM, gym, treadmill 1%,
6mi in 44:49 (7:28 avg) //

7:07 PM, home, 40F ,
6.13mi in 49:56 (8:08 avg)
177   C1           12.13      
Friday 3/25/2011 Run gym 14 1:40:38 07:11.3 4:58 AM, gym, treadmill 1%
6mi in 44:41 (7:27 avg) //

8:10 PM, gym, treadmill 1%
w/u 2mi in 15:34 (7:47 avg) //

8:25 PM, Marathon Pace : 4mi in
25:54 (6:29 avg) //

8:51 PM, c/d 2mi 14:29 (6:29 avg)
176.5   L2 / I2     8   6        
Saturday 3/26/2011 Race Roxbury 10.42 1:20:02 07:40.8 Roxbury, 25F wind/
w/u 1.68mi in 14:15 (8:28 avg) //

race - 3.7mi - Ranney Clockwise
in 22:28 (3rd place) //

c/d - 5.04mi in 43:19 (8:35 Avg)
177   C1           10.42      
Sunday 3/27/2011 Run Boardman Bridge to Bulls Bridge 20.16 2:38:06 07:50.5 9:33 AM, Boardman Bridge - New Milford to Bulls Bridge - Kent, and back
1 - 8:18, 2 - 7:54, 3 - 7:39, 4 - 7:42,
5 - 7:56, 6 - 7:57, 7 - 8:19, 8 - 7:56,
9 - 8:04, 10-8:53, 11-8:11, 12-8:23,
13-8:00, 14-8:06, 15-8:03, 16-7:33,
17-7:19, 18-6:58, 19-6:54, 20 - 6:47,
20.17 - 1:06
179   C1           20.16      
Week's Total               177.4286 101.84                    
Monday 3/28/2011 Run Gym 10 1:17:57 07:47.7 4:46 AM - gym, treadmill 1%
4mi in 33:11 (8:18 avg) //

8:15 PM - gym treadmill 1%
6mi in 44:46 (7:28 avg)
178   L2         10        
Tuesday 3/29/2011 Run Gym 8 0:55:43 06:57.9 4:36 AM - gym, treadmill 1%
w/u 2mi in 15:40 (7:50 avg) //

5x800m w/ 400m rec -- 4:52 AM
1 - 2:49 / 1:56
2 - 2:48 / 1:59
3 - 2:48 / 1:58
4 - 2:47 / 1:58
5 - 2:48 / 1:59

5:31 AM - c/d - 2.25mi in 16:14 (7:13 avg)
176   I2     8            
Wednesday 3/30/2011 Run home / berkshire corp park 13.3 1:55:59 08:43.2 4:29 AM - home, 8.14mi in 1:12:51
(8:56 avg) 27F clear //

6:36 PM - berkshire corp park, 5.16mi
in 43:08 (8:21 avg) 53F clouds
179.5   C1           13.3      
Thursday 3/31/2011 Run gym 6.25 0:46:38 07:27.7 4:36 AM gym, treadmill 1% 177   C1           6.25      
Friday 4/1/2011 Run gym 12 1:28:37 07:23.1 8:15 AM gym, treadmill 1%
8mi in 58:38 (7:20 avg) //

9:12 PM gym, treadmill 1%
4mi in 29:59 (7:30 avg)
180   C1           12      
Saturday 4/2/2011 Run Roxbury 10.29 1:23:52 08:09.0 8:22 AM, 35F, 0.44mi in 4:06 (9:19 avg)

8:36 AM, 3.67mi in 26:06 (7:07 avg) //

9:31 AM, 6.18mi in 53:40 (8:09 avg)
178   L2         10.29        
Sunday 4/3/2011 Run Danbury Half Marathon 18.37 2:09:13 07:02.0 8:40 AM, 50F, windy
w/u 4.02mi in 34:43 (8:38 avg)
9:56 AM, w/u 1.25mi in 9:43 (7:47 avg) //
10:24 AM
half marathon- 13.1mi in1:24:47
(6:28 avg) (close to marathon pace - 2:50:00 --> 1:25:00)
179.5   I2     18.37            
Week's Total               178.2857 78.21                    
Monday 4/4/2011 Run gym 6.25 0:47:48 07:38.9 8:20 PM gym treadmill 1% 179   C1           6.25      
Tuesday 4/5/2011 Run DHS Track 8 0:57:32 07:11.5 4:42 AM, DHS track,
w/u 2mi in 16:23 (8:12 avg) //

tempo 4mi in 25:22 (6:21 avg) //

c/d 2mi in 15:47 (7:54 avg)
179   I2     8            
Wednesday 4/6/2011 Run Big Y 12.03 1:33:19 07:45.4 5:38 AM, 37F, some wind ,
started getting light during second
mile
181   C1           12.03      
Thursday 4/7/2011 Run Home Route 6.14 0:55:00 08:57.5 4:36 AM, 42F, Rain 179   L2         6.14        
Friday 4/8/2011 Run Gym 8 0:58:57 07:22.1 4:33 AM, treadmill 1% 178   C1           8      
Saturday 4/9/2011 Run Roxbury 12.38 1:38:11 07:55.8 7:31 AM, 5.49mi in 46:29 (8:28 avg),
27F, sun //
8:36 AM, 3.84mi in 24:57 (6:30 avg),
35F, sun //
9:48 AM, 3.05mi in 26:45 (8:45 avg),
40F, sun
181.5   L2         12.38        
Sunday 4/10/2011 Run home - 7 bridges 15.03 1:58:06 07:51.5 7:50 AM, 40F,, overcast
out to end of Overlook Rd in Newtown and back
180   C1           15.03      
Week's Total               179.6429 67.83                    
Monday 4/11/2011 Run Meckauer Park 6.09 0:50:59 08:22.3 6:59 PM, 60F, clouds 180.5   C1           6.09      
Tuesday 4/12/2011 Run Gym 6 0:43:24 07:14.0 8:15 PM, gym, treadmill 1% 178   C1           6      
Wednesday 4/13/2011 Run DHS Track / gym 9.25 1:12:30 07:50.3 4:35 AM, 45F, Rain, Wind DHS track,
4mi in 33:11 (8:18 avg) (C1) //

9:00 PM, gym, treadmill 1%
5.25mi in 39:19 (7:29 avg) (L2)
180   C1 / L2         5.25 4      
Thursday 4/14/2011 Run Home / gym 7.09 0:54:04 07:37.5 6:48 PM, home, 65F, clouds
4.09mi in 30:46 (7:31 avg) //

8:50 PM, gym, treadmill 1%
3mi in 23:18 (7:46 avg)
181   C1           7.09      
Friday 4/15/2011 Run Home 3.28 0:27:12 08:17.6 12:56 PM, 50F, sun
last short, easy run before marathon
181   C1           3.28      
Saturday 4/16/2011 Race Narragansett, RI 26.2 2:53:34 06:37.5 Gansett Marathon - 26.2mi 15th place 181   I2     26.2            
Sunday 4/17/2011 off                                  
Week's Total               180.25 57.91                    
Monday 4/18/2011 Run gym 6 0:46:42 07:47.0 gym, treadmill 1% 8:40 PM 180.5   C1           6      
Tuesday 4/19/2011 Run gym 8 0:59:37 07:27.1 gym, treadmill 1% 8:10 PM 181.5   C1           8      
Wednesday 4/20/2011 Run Berkshire Corp Park / ATV trails 5.1 0:48:18 09:28.2 7:49 PM, 60F, trails and corp park, trail shoes /
running very easy. Hips (mostly left still a little sore from marathon)
179   G0 5.1                
Thursday 4/21/2011 Run gym 8 0:59:26 07:25.8 8:30 PM, gym, treadmill @ 1% 181.5   C1           8      
Friday 4/22/2011 Run Home 6.15 0:55:17 08:59.3 6:45 PM, 50F, wind 183   L2         6.15        
Saturday 4/23/2011 Run Roxbury / Gym 9.34 1:13:05 07:49.5 Roxbury I1, 8:16 AM, 40F, rain,
1.27mi in 10:43 (8:27 avg) //
8:34 AM, 4.25mi in 31:48 (7:29 avg) //
9:10 AM, 0.82mi in 7:15 (8:50 avg) //

gym, L2, 8:05 PM, treadmill 1% - 3%, 3mi in 23:19
(7:46 avg)
183.5   I1 / L2   6.34     3        
Sunday 4/24/2011 Run Boardman Bridge 10.03 1:21:31 08:07.6 New Milford, Boardman Bridge - River Rd, 10:33 AM 181.5   L2         10.03        
Week's Total               181.5 52.62                    
Monday 4/25/2011 Run Home 6.11 0:55:32 09:05.3 7:56 PM, 63F, after sunset 180   C1           6.11      
Tuesday 4/26/2011 Run Gym 8 0:57:53 07:14.1 8:30 PM, gym treadmill 1% 180   C1           8      
Wednesday 4/27/2011 Run Big Y / gym 14.35 2:00:02 08:21.9 5:39 AM, Big Y 10.1 miles in 1:26:39 (8:34 avg) 65F, humid //

7:40 PM, gym, treadmill 1%, 4.25 miles in 33:23 (7:51 avg)
182   C1           14.35      
Thursday 4/28/2011 Run Home 8.09 1:04:33 07:58.7 7:04 PM, 65F, humid , overcast 181   L2         8.09        
Friday 4/29/2011 Run Southbury / Gym 9.2 1:17:08 08:23.0 6:36 AM, 50F, sun Southbury, Hoof-it for Haiti course, 4.95mi in 43:34 (8:47 avg) //

9:45 PM, gym, treadmill 1%,
4.25mi in 33:34 (7:54 avg)
181.5   C1           9.2      
Saturday 4/30/2011 Race / Run Southbury / Gym 11.36 1:28:48 07:49.0 Southbury - w/u 8:09 AM I2 50F
2.25mi in 20:26 (9:04 avg) //

9:08 AM race - 5K - 3.1mi in 18:24
(5:56 avg) //

9:40 AM c/d - 3.01mi in 25:50 (8:35 avg)

7:33 PM gym, treadmill 1%, 3mi in
23:58 (7:59 avg)
182   I2 / C1     8.36     3      
Sunday 5/1/2011 Run Home - Redding 18.55 2:35:22 08:22.5 Home - Rockwell - Codfish - Flat Swamp - Hopewell - Sunset - Wolfpit - Taylor - Rockwell
7:54 AM, 50F sun
180.5   C1           18.55      
Week's Total               181 75.66                    
Monday 5/2/2011 Run Gym 8 0:59:52 07:29.0 8:00 PM gym treadmill, 1% 179.5   C1           8      
Tuesday 5/3/2011 Run Home - 6 Bridges 10.44 1:30:05 08:37.7 Home - 6 Bridges - to Hawleyville and back, 8:10 PM, 60F, clear 182   L2         10.44        
Wednesday 5/4/2011 Run Gym 12 1:28:12 07:21.0 8:06 PM, gym, treadmill 1% 181.5   C1           12      
Thursday 5/5/2011 Run gym / home 12.42 1:42:01 08:12.8 4:38 AM, gym, treadmill 1% //

7:14 PM, home, 6.42mi in 55:08 (8:35 avg)
178.5   C1           12.42      
Friday 5/6/2011 Run ATV Trails, Berkshire Corp Park 7.14 1:10:04 09:48.8 7:10 PM, 60F - off-road, hills 182   L2         7.14        
Saturday 5/7/2011 Run Roxbury 11.01 1:34:41 08:36.0 8:01 AM, 55F, 2.08mi in 18:38 (8:56 avg) //

8:36 AM, 4.2mi in 27:30 (6:33 avg) //

9:53 AM, 4.73mi in 48:33 (10:16 avg)
183   C1           11.01      
Sunday 5/8/2011 Run Home - Brookfield HS and back 15.14 2:10:03 08:35.4 7:54 AM, 50F, sunny 180.5   C1           15.14      
Week's Total               181 76.15                    
Monday 5/9/2011 Run Home 8.05 1:04:29 08:00.6 7:10 PM, 60F, sunny 180   C1           8.05      
Tuesday 5/10/2011 Run Gym 8 0:58:36 07:19.5 8:00 PM gym treadmill, 1% 180.5   C1           8      
Wednesday 5/11/2011 off - travel                                  
Thursday 5/12/2011 Run Pittsburgh 3.31 0:29:06 08:47.5 4:20 AM, from Holiday Inn, West Mifflin     C1           3.31      
Friday 5/13/2011 Run Monticello, NY / Poughkeepsie, NY
15.62 1:44:56 06:43.1 2:30 PM - Monticello, NY - warm-up for Ragnar Relay Leg #3 - 0.59mi in 5:42
(9:36 avg) //
2:51 PM - Monticello, NY - Ragnar Relay Leg #3 - 9.09mi in 1:00:16 (6:37 avg) //

11:36 PM - Poughkeepsie, NY - Ragnar Relay Leg #15 - 5.94mi in 38:58 (6:33 avg)
182   I2     15.62            
Saturday 5/14/2011 Run Somers, NY 4.69 0:30:25 06:29.1 6:14 AM - Somers, NY - Ragnar Relay Leg #27 - 4.69mi in 30:25 (6:29 avg)     I2     4.69            
Sunday 5/15/2011 Run Gym 8.25 1:01:01 07:23.8 gym treadmill - 1% incline 180   C1           8.25      
Week's Total               180.625 47.92                    
Monday 5/16/2011 Run gym 8.25 1:00:29 07:19.9 8:36 PM gym treadmill - 1% incline 181   C1           8.25      
Tuesday 5/17/2011 Run home 8.05 1:09:23 08:37.1 Home, 8:18 PM, 50F 180   B1             8.05    
Wednesday 5/18/2011 Run home 6.14 0:55:41 09:04.1 9:11 PM, rain, 60F 180.5   C1           6.14      
Thursday 5/19/2011 Run gym 6 0:47:05 07:50.8 4:44 AM, treadmill - 1% incline 181   L2         6        
Friday 5/20/2011 Run home 4.1 0:35:36 08:41.0 7:57 PM, 60F, clouds 182   C1           4.1      
Saturday 5/21/2011 Race Northfield Mountain (MA) 12.19 1:43:54 08:31.4 7:56 AM, w/u, 3.71mi in 34:33 (9:19 avg)

9:01 AM, race 10.3k, ~6.27mi in 47:25
(7:33 avg)

9:53 AM, c/d 2.21mi in 21:56 (9:54 avg)
183   G0 12.19                
Sunday 5/22/2011 Run Poconos 17.18 2:17:35 08:00.5 9:28 AM, clouds 60F,
home - Berkshire Corp park - Pocono Rd, Brookfield, out&back
181.5   B1             17.18    
Week's Total   181.2857 61.91 C1                  
Monday 5/23/2011 Run Gym 8.25 1:02:12 07:32.4 7:50 PM, treadmill 1% 181               8.25      
Tuesday 5/24/2011 Run Bethel HS track 6.36 0:50:21 07:55.0 8:15 PM, 24 laps in lane 5, w/
6x100m strides / 60F, dark
181   B1             6.36    
Wednesday 5/25/2011 Run gym / home 12.07 1:48:30 08:59.4 4:55 AM - gym, treadmill 1%
4mi in 33:08 (8:17 avg) //

8:58 PM - home, 60F, clear
8.07 mi in 1:15:22 (9:20 avg)
181.5   B1             12.07    
Thursday 5/26/2011 Run Berkshire Corp Park plus 3 bridges 10.14 1:28:14 08:42.1 6:58 PM, 70F, humid, 183   B1             10.14    
Friday 5/27/2011 Run Home 8.03 1:08:16 08:30.1 5:55 PM, 75F, humid, 181.5   B1             8.03    
Saturday 5/28/2011 Race, run Princeton MA,
gym
12.89 1:54:06 08:51.1 AM - Princeton MA - G0 trail shoes //
8:34 AM - w/u 4.04mi in 39:30 (9:46 avg)//

9:31 AM, race - Wachusett Mountain Race, 4.74mi in 37:47 (7:58 avg) //

10:12 AM, c/d 2.11mi in 20.29 (9:42 avg) //
PM - B1 training shoes -
8:30 PM - 2mi in 16:22 (8:11 avg)
182.5   G0 / B1 10.89           2    
Sunday 5/29/2011 Run Redding - Churchill Rd 20.11 2:53:41 08:38.2 7:05 AM, 70F, humid, overcast, Churchill Rd in Redding rises about 500 feet in half a mile! Then there's a dip going down Rt 58, followed by another steep uphill up on Sunset Hill. My legs were shot after these hills - could not regain much pace even on the long down-hill through Wolf Pit. struggle to finish 20 - originally planned 22 miles. 179.5   B1             20.11    
Week's Total               181.4286 77.85                    
Monday 5/30/2011 Race Danbury Memorial Day 5K 6.37 0:50:01 07:51.1 8:18 AM - w/u 1.27mi 12:17 (9:40 avg) //

8:45 AM - Race - 5K 3.1mi in 17:34 (5:40 avg) (2nd place)

10:08 AM - c/d 2mi in 20:10 (10:05 avg)
179.5   I2     6.37            
Tuesday 5/31/2011 Run gym 8 0:59:52 07:29.0 9:26 PM, treadmill 1% 181   B1             8    
Wednesday 6/1/2011 Run Big Y / Home 16.91 2:26:07 08:38.5 5:34 AM, Big Y - center Bethel 70F
12.86mi in 1:48:50 (8:27 avg) //

7:33 PM, home, 80F, humid
4.05 mi in 37:17 (9:12 avg)
181   B1             16.91    
Thursday 6/2/2011 Run Home - Berkshire - 7/11 - Meckauer 9.47 1:23:05 08:46.4 7:17 PM, 70F 181   B1             9.47    
Friday 6/3/2011 Run Home 8.03 1:05:35 08:10.0 7:26 PM 70F 181.5   B1             8.03    
Saturday 6/4/2011 Run Roxbury 12.64 1:42:44 08:07.7 7:46 AM, 4.65mi in 38:37 (8:18 avg)

8:34 AM, 4.43mi in 33:14 (7:30 avg)

9:18 AM, 3.56mi in 30:53 (8:41 avg)
181.5   B1             12.64    
Sunday 6/5/2011 Race Wilton, NH 12.9 1:44:03 08:04.0 8:13 AM, 1.6mi in 14:29 (9:06 avg)

9:05 AM, race, 10mi in 1:16:34
(7:39 avg)

10:22 AM, 1.3mi in 13:00 (10:00 avg)
181.5   I2     12.9            
Week's Total               181 74.32                    
Monday 6/6/2011 Run Berkshire corporate park 7.58 1:12:12 09:31.5 7:30 PM, park, vale rd, 80F 182   B1             7.58    
Tuesday 6/7/2011 Run gym 6 0:46:03 07:40.5 8:00 PM gym treadmill, 1% 181.5   B1             6    
Wednesday 6/8/2011 Run Big Y / Berkshire corporate park 17.15 2:25:55 08:30.5 5:35 AM, Big Y - Bethel - Danbury, 13.07mi in 1:44:00 (7:57 avg) 70F //

6:52 PM, corp. park - trails, 80F
4.08mi in 41:55 (10:16 avg)
181.5   B1             17.15    
Thursday 6/9/2011 Run gym 8 0:59:20 07:25.0 8:56 PM, treadmill 1% 181.5   B1             8    
Friday 6/10/2011 Run gym 10.13 1:29:07 08:47.8 5:00 AM, gym, treadmill 1% 180   B1             10.13    
Saturday 6/11/2011 Race Roxbury 10.82 1:20:24 07:25.8 7:57 AM, w/u, Rain 60F,
2.14mi in 18:19 (8:34 avg) //

8:35 AM, race, Rain,
6.6mi in 41:46 (6:20 avg) 2nd place //

9:26 AM, c/d 2.08mi in 20:19 (9:45 avg)
181.5   I2     10.82            
Sunday 6/12/2011 Run Papoose Hill, Newtown 22.17 3:04:41 08:19.8 9:36 AM, home - Vale Rd, Sunset Hill, Rt 25, High Ridge, Tower, Pond Brook, Hanover, Papoose Hill, Currituck, Hawleyville, Secor /
65F, overcast
182   B1             22.17    
Week's Total               181.4286 81.85                    
Monday 6/13/2011 Run Huntington Park 8.52 1:22:29 09:40.9 6:37 PM, trail run - Huntington Park,
Aspetuck Valley Trail, 65F, some clouds
181 G0 8.52                
Tuesday 6/14/2011 Run Gym 8 0:59:27 07:25.9 8:56 PM, treadmill 1% 183   B1             8    
Wednesday 6/15/2011 Run Big Y, Berkshire Corp. Park 16.79 2:25:34 08:40.2 5:32 AM, Big Y,
downtown Bethel, 12.03mi in
1:42:04 (8:29 avg)
181.5   B1             16.79    
Thursday 6/16/2011 Run Meckauer Park 8.2 1:03:30 07:44.6 7:57 PM, 72F, clouds 182   B1             8.2    
Friday 6/17/2011 Run Gym 10 1:18:32 07:51.2 7:43 PM treadmill 1% incline 179   B1             10    
Saturday 6/18/2011 Race Roxbury 15.52 2:11:15 08:27.4 7:40 AM, w/u 3.12mi in 26:20 (8:27 avg)
70F, fog, clouds

race - dn Hemlock, up Ranney,
4.2mi in 25:39 (6:06 avg) 1st place!
1 - 6:19, 2 - 6:06, 3 - 6:27, 4 - 5:28,
(4.2) - 1:19

9:50 AM, post-race - Jeep Trail, River Rd Preserve Trail, South St - 8.2mi in
1:19:16 (9:40 avg) 80F
180.5   I2     15.52            
Sunday 6/19/2011 Run Roxbury 24.55 3:33:17 08:41.3 7:12 AM, 65F, sun 11.27mi in
1:42:03 (9:03 avg) - trail & road

9:20 AM, 80F, sun, Hemlock, Walker Brook, 13.28mi in 1:51:14 (8:22 avg)
178.5   B1             24.55    
Week's Total               180.7857 91.58                    
Monday 6/20/2011 Run home 7.29 1:07:44 09:17.5 7:25 PM, 75F, home to gym through
berkshire corp. park,
3.65mi in 34:51 (9:32 avg) //

8:14 PM, gym to home through
berkshire corp. park,
3.64mi in 32:53 (9:02 avg)
179.5   B1             7.29    
Tuesday 6/21/2011 Run DHS 8 1:00:24 07:33.0 DHS 7:10 PM w/u 3mi in 23:33
(7:51 avg) //

7:33 PM 5x400m w/ 200m recovery
1 - 1:22 / 1:05,
2 - 1:21 / 1:05,
3 - 1:23 / 1:05,
4 - 1:23 / 1:05,
5 - 1:24 / 1:05,
+ 200m in 1:00 //

7:47 PM 3mi in 23:35 (7:52 avg)
180   I2     8            
Wednesday 6/22/2011 Run Big Y - Bethel Ctr 14.32 2:00:59 08:26.9 5:18 AM 65F, humid
14.32mi in 2:00:59 (8:27 avg)
180   B1             14.32    
Thursday 6/23/2011 Run Gym 8 1:00:00 07:30.0 8:20 PM, treadmill 1% incline 180   B1             8    
Friday 6/24/2011 Run Huntington Park 14.03 2:17:42 09:48.9 4:04 PM, white trail - blue trail - Aspetuck Valley Trail 180.5   G0 14.03                
Saturday 6/25/2011 Run Roxbury 10.59 1:25:49 08:06.2 7:21 AM, 4.18mi in 36:22 (8:41 avg) //

8:37 AM, 6.41mi in 49:27 (7:42 avg)
181.5   B1             10.59    
Sunday 6/26/2011 Race Cranmore Mountain /
N. Conway, NH
13.26 2:12:17 09:58.6 7:12 AM, w/u 2.3mi in 27:48 (12:05)
course preview //
7:50 AM, w/u 2.13mi in 20:47 //

RACE -9:00 AM, 6.81mi in 1:02:15
(9:08 avg) //

c/d 10:12 AM, 2.02mi in 21:27
10:35 Avg
181.5   G0                  
Week's Total           180.4286 75.49                    
Monday 6/27/2011 Run Huntington Park 8.4 1:19:24 09:27.1 11:20 AM - 38:12 out, 41:13 back - Southern trails in park out to Aspetuck Valley Trail 181   G1               8.4  
Tuesday 6/28/2011 Run Home 4.46 0:39:53 08:56.5 5:36 AM 181   B1             4.46    
Wednesday 6/29/2011 Run Philadelphia 9.5 1:17:16 08:08.0 5:00 AM, GPS - could not pick up satellite signals among tall buildings - out along river, finally picked up a signal - distance, time are estimates, including running in the city and along trail. 181   B1             9.5    
Thursday 6/30/2011 Run Philadelphia / Gym 13.38 1:55:57 08:40.0 4:50 AM,
City streets (limited GPS signal) + bike trail along River 9.38mi in 1:24:21
(9:00 avg) //

11:20 PM gym - treadmill 1%
4mi in 31:36 (7:54 avg)
181   B1             9.38    
Friday 7/1/2011 Run DHS 6 0:47:17 07:52.8 DHS Track at night - 8:30 PM -
baseball game w/ lights
fireworks nearby
180.5   B1             6    
Saturday 7/2/2011 Run Roxbury / White River Junction, VT 10.76 1:39:38 09:15.6 Roxbury, 8:35 AM, 2.4mi up Chalybes
16:28 (6:53 avg) //
Roxbury, 9:23 AM, 2.31mi in 20:34
(8:55 avg) //

4:29 PM,
White River Junction, VT - roads & trails - Hurricane Forest Wildlife Preserve -
6.05mi in 1:02:36 (10:21 avg)
180   B1             10.76    
Sunday 7/3/2011 Race Loon Mountain, Lincoln, NH
9.37 1:43:18 11:01.5 8:33 AM, w/u, 65F, overcast
2.04mi in 19:19 (9:29 avg) //

RACE - 9:05 AM, 65F, intermittent rain
5.31mi in 1:02:10 (11:40 avg) /
M1 - 7:27,
M2 - 10:09,
M3 - 11:40,
M4 - 13:34,
M5 - 16:26,
(M5.31) - 2:52 (9:19 min/mile pace for last 0.31 mile) //

10:45 AM, c/d 2.02mi in 21:49 (10:49 avg)
180   G1               9.37  
Week's Total               180.6429 61.87                    
Monday 7/4/2011 Run Frye Island 8.42 1:11:27 08:29.1 6:24 AM, clouds, fog, 65F 180   B1             8.42    
Tuesday 7/5/2011 Run Frye Island 11.19 1:32:31 08:16.1 6:12 AM, sun, 70F, 7.13mi in 56:17,
(7:54 avg) //

4:34 PM, sun, 86F, 4.06mi in 36:14,
(8:55 Avg)
180   B1             11.19    
Wednesday 7/6/2011 Run Frye Island 12.07 1:39:46 08:15.9 6:30 AM, sun, 72F 180   B1             12.07    
Thursday 7/7/2011 Run DHS track 9.06 1:08:27 07:33.3 7:45 AM, DHS track, 80F, sun /
w/u 3.04 mi in 24:41 (8:07 avg) /

8:10 AM,
8x400m w/ 200m recovery :
1 - 1:27 / 1:05,
2 - 1:28 / 1:02,
3 - 1:28 / 1:05,
4 - 1:30 / 1:00,
5 - 1:28 / 1:04,
6 - 1:28 / 1:00,
7 - 1:28 / 1:05,
8 - 1:27 / 1:03
(4800m = 2.98mi in 20:07 [6:45 avg])

8:30 AM
c/d 3.04 mi in 23:39 (7:47 avg)
176   A3       9.06          
Friday 7/8/2011 Run Big Y - Shelter Rock 13.29 1:51:07 08:21.7 5:35 AM, 70F, humid, overcast, occasional rain 180.5   B1             13.29    
Saturday 7/9/2011 Run Roxbury 10.47 1:23:39 07:59.4 7:58 AM, 65F, sun 3.24mi in 26:43
(8:14 avg) /
8:33 AM, 68F, sun 4.23mi in 32:05 (7:35 avg) //

8:30 PM, gym TM 1% 3mi in 24:41
8:14 Avg
179.5   C2                 10.47
Sunday 7/10/2011 Race Mount Ascutney, VT 13.61 2:05:57 09:15.3 9:12 AM, 75F, sun , w/u
2.11mi in 19:28 (9:12 avg) //

race, 80F, sun / 3.7mi in 38:00
(10:17 avg) 25th place, 11 out of 38
in M 40-49 AG

11:11 AM - down mountain - 3.68mi in 33:08
(9:00 avg)

route 44A - 11:53 AM
4.12mi in 35:21 (8:35 avg)
180   I2     13.61            
Week's Total               179.4286 78.11                    
Monday 7/11/2011 Run Home 8.05 1:10:07 08:42.6 7:23 PM, 80F, sun 180.5   B1             8.05    
Tuesday 7/12/2011 Run Gym 8 0:58:47 07:20.9 gym, treadmill, 1%
8:30 PM w/u 3mi in 23:24 (7:48 avg)

8:53 PM tempo 2mi in 12:36 (6:18 avg)

9:05 PM c/d 3mi in 22:47 (7:36 avg)
180.5   C2                 8
Wednesday 7/13/2011 Run Bethel - Shelter Rock 10.09 1:30:49 09:00.0 5:59 AM, 70F, sun - hills 180   C2                 10.09
Thursday 7/14/2011 Run DHS track 8.087 1:03:58 07:54.6 9:00 PM, 68F, clear,
32 laps in lane 2 with 8x100m strides
183   B1             8.087    
Friday 7/15/2011 Run Berkshire corporate park 8.4 1:12:50 08:40.2 7:42 PM, 70F, King of the Hill course twice 181   B1             8.4    
Saturday 7/16/2011 Race Roxbury 13.56 1:49:49 08:05.9 w/u 7:53 AM 2.43mi in 21:43 (8:56 avg)

race 8:39 AM 5 mi in 31:34 (6:19 avg)

c/d 10:27 AM, 6.13mi in 56:32 (9:13 avg)
179.5   I2     13.56            
Sunday 7/17/2011   New Milford / Meckauer Park 24.08 3:28:53 08:40.5 7:36 AM New Milford - 8 mile road race course - twice 15.84mi in 2:11:55 (8:19 avg)

5:53 PM Meckauer Park, Enchanted Trail - 8.24 mi in 1:16:58 (9:20 avg)
179.5   C2                 24.08
Week's Total               180.5714 80.267                    
Monday 7/18/2011 Run Berkshire Corporate Park 8.22 1:15:57 09:14.4 7:27 PM - twice around King of the Hill course / lost a lens to my glasses / getting dark by end of run - had to walk through woods. 177   B1             8.22    
Tuesday 7/19/2011 Run DHS Track, Home 12.05 1:39:04 08:13.3 DHS Track - 4:42 AM - 70F, clear
2.02mi w/u in 17:04 //

5:00 AM - 3.98miles in 27:55 - intervals:
8x400m w/ 400m recovery
1 - 1:32 / 2:05
2 - 1:26 / 2:01
3 - 1:25 / 2:02
4 - 1:25 / 2:02
5 - 1:25 / 2:05
6 - 1:25 / 2:02
7 - 1:24 / 2:03
8 - 1:27 / 2:06

5:30 AM c/d 2.02mi in 16:23 //

7:40 PM -home - 4.03 mi in 37:42 (9:21 Avg)
175.5   I2 / C2     8.02           4
Wednesday 7/20/2011 Run Southbury Bridle Trail / Gym 16 2:11:05 08:11.6 5:40 AM, Bridle Trail 65F, humid
12mi in 1:38:00 (8:10 avg) C2 //

8:10 PM gym, treadmill 1%
4mi in 33:05 (8:16 avg) B1
180.5   C2 / B1             4   12
Thursday 7/21/2011 Run Berkshire corporate park 8.13 1:11:06 08:44.7 7:07 PM, sun (hazy) 85F, twice around King Of The Hill course 180   C2                 8.13
Friday 7/22/2011 Run Home / Gym 10.06 0:55:27 05:30.7 5:51 AM, home, sun 80F //

9:40 PM, gym, treadmill 1%
4mi in 32:05 (8:01 avg)
177.5   C2                 10.06
Saturday 7/23/2011 Run Roxbury 16.26 2:17:35 08:27.7 6:39 AM, 10.05mi in 1:34:53 (9:26 avg)
G1 //

8:40 AM, Race, 5mi in 32:02 (6:24 avg)
(2nd place) I2
1 - 6:28, 2 - 6:51, 3 - 5:33, 4 - 6:23,
5 - 6:48 //

9:16 AM, 1.21mi in 10:40 (8:51 avg)
8:51 Avg I2
180.5   G1 / I2     6.21         10.05  
Sunday 7/24/2011 Run Roxbury 26 3:36:37 08:19.9 7:43 AM, 75F, humid, overcast /
Botsford course 10.89mi in 1:30:39
(8:19 avg) //

9:18 AM - Roxbury jogging track
5.07mi in 40:40 (8:01 avg) //

10:03 AM - Walker Brook
10.04 in 1:25:18 (8:29 avg)
178.5   B1             26    
Week's Total               178.5 96.72                    
Monday 7/25/2011 off - sick           178.5                    
Tuesday 7/26/2011 Run home - secor rd 10.14 1:26:42 08:33.0 6:54 PM, 70F, rain 183   C2                 10.14
Wednesday 7/27/2011 Run Southbury / home 16.29 2:23:45 08:49.5 5:40 AM 70F, sun - Bridle Trail
10.18mi in 1:30:21 (8:53 avg) //

6:48 PM home, 80F, sun
6.11mi in 53:24 (8:44 avg)
181.5   C2                 16.29
Thursday 7/28/2011 Run Gym 8 1:01:35 07:41.9 7:53 PM, Treadmill @ 1% 180   B1             8    
Friday 7/29/2011 Run Gym 6 0:49:26 08:14.3 7:05 PM, Treadmill @ 1% 179   B1             6    
Saturday 7/30/2011 Race New Milford 14.28 1:48:55 07:37.6 8:17 AM - 0.98mi in 8:52 (9:01 avg) /
8:31 AM - 2.19mi in 20:35 (9:23 avg) /

race - 9:00 AM - 7.91 mi in 50:10
(6:20 avg)

10:18 AM, 3.2mi in 29:18 (9:08 avg)
179.5   I2     11.08            
Sunday 7/31/2011 Run Home - Poverty Hollow 28.76 4:16:58 08:56.1 7:17 AM, 75F, sunny /
slow start, slow finish
179   C2                 28.76
Week's Total   180.0714 83.47                    
Monday 8/1/2011 Run gym 8 1:04:40 08:05.0 8:05 PM, treadmill @ 1% 180 B1             8    
Tuesday 8/2/2011 Run Bethel HS track / home 11.32 1:40:30 08:52.7 5:05 AM, 65F, foggy, legs still tired from Sunday's long run /
20 laps in lane 4 - 5.22mi in 43:54
(8:25 avg) //

7:53 pm, home 80F, sunset, clear /
6.1mi in 56:36 (9:16 avg)
180   C2                 11.32
Wednesday 8/3/2011 Run Aspetuck Valley Trail 10.1 1:40:17 09:55.7 6:20 PM 70F, rain, deer flies. //

181.5   G1               10.1  
Thursday 8/4/2011 Run Gym 8 1:04:17 08:02.1 8:05 PM, treadmill @ 1%
180.5   B1             8    
Friday 8/5/2011 Run Home / Gym 10.22 1:27:16 08:32.3 8:45 AM, home, 6.12mi in 55:26
(9:03 avg) //

8:30 PM, 4mi in 23:50 (7:58 avg)
180   B1             10.22    
Saturday 8/6/2011 Run Roxbury 12.26 1:46:59 08:43.6 8:24 AM, 0.5mi in 4:51 (9:40 avg) //

8:34 AM, 6.18mi in 48:06 (7:47 avg) //

9:34 AM, 5.58mi in 54:02 (9:41 avg)
178.5   C2                 12.26
Sunday 8/7/2011 Run Roxbury 20.02 2:56:13 08:48.1 10:28 AM, 20.02mi in 2:56:13 (8:48 avg) /
Nutmeg Games postponed due to rain - salvaged some training with run over Squire Rd course + Steep Rock / opressive head / humidity
179.5   C2                 20.02
Week's Total               180 79.92                    
Monday 8/8/2011 Run Meckauer Park 4.36 0:38:43 08:52.8 7:53 PM, 75F, getting dark 179.5   C2                 4.36
Tuesday 8/9/2011 Run gym 8 0:59:00 07:22.5 8:10 PM, gym treadmill 1%
progression
1 - 8:13, 2 - 7:38, 3 - 7:26, 4 - 7:19,
5 - 7:14, 6 - 7:09, 7 - 7:04, 8 - 6:57
179.5   B1             8    
Wednesday 8/10/2011 Run 7 Bridges 12.12 1:30:27 07:27.8 6:27 PM, 80F, clouds, just before
sunset
180   B1             12.12    
Thursday 8/11/2011 Run Bethel HS track / Meckauer Park 12.44 1:50:51 08:54.6 4:30 AM, Bethel HS track, 62F, clear
then foggy, 24 laps in lane 4
6.27mi in 53:51 (8:35 avg) //

7:38 PM, Meckauer Park, 75F,
getting dark
6.17mi in 57:00 (9:15 avg)
177.5   C2                 12.44
Friday 8/12/2011 Run Berkshire Corp Park 8.21 1:12:03 08:46.6 6:45 PM, 78F, twice around King of
the Hill course
181.5   B1             8.21    
Saturday 8/13/2011 Run Roxbury 6.87 0:57:10 08:19.3 8:00 AM, 62F, 2.08mi in 19:28 (9:22 avg)

8:34 AM, 65F, sun, 4.79mi in 37:42
(7:51 avg)
179.5   C2                 6.87
Sunday 8/14/2011 Race New Britain 11.41 1:34:45 08:18.2 9:30 AM, 65F, w/u, 3.1mi in 27:43
(8:56 avg) //

11:15 AM, 1 Mile Race //
5:26 (1:19, 1:21, 1:24, 1:22) //

11:30 AM, 1.02mi in 9:39 (9:28 avg) //

1:45 PM, 2 Mile Race /
11:25 (1:29, 1:25, 1:26, 1:24, 1:25,
1:26, 1:24, 1:26) //

2:06 PM, 1.27mi in 12:01 (9:28 avg) //

2:34 PM, 3.02mi in 28:31 (9:27 avg)
181   C2 / A3       3         8.41
Week's Total               179.7857 63.41                    
Monday 8/15/2011 Run home 8 1:14:05 09:15.6 7:44 PM, 70F, rain 179.5   B1             8    
Tuesday 8/16/2011 Run gym / home 12.19 1:41:08 08:17.8 4:40 AM, gym TM 1%
w/u 2mi in 16:31 (8:16 avg) //
MP 2mi in 13:03 (6:32 avg) //
c/d 2mi in 15:33 (7:47 avg) //

7:14 PM, home, 70F, clouds,
6.19mi in 56:01 (9:03 avg),
178.5   I2 / B1   6         6.19    
Wednesday 8/17/2011 Run 7 Bridges / gym 16.2 2:24:03 08:53.5 4:31 AM, 60F, fog - 7 Bridges out &
back, 12.2mi in 1:51:35 (9:09 avg) //

8:06 PM, Treadmill 1%,
4mi in 32:28 (8:07 avg)
176.5   B1             16.2    
Thursday 8/18/2011 Run Bethel HS track / gym 12.27 1:34:11 07:40.6 4:42 AM, 65F, clouds - pre-sunrise
24 laps in lane 4: 6.27mi in 48:19
(7:42 avg) //

9:06 PM, gym, treadmill @ 1%,
6mi in 45:52 (7:39 avg)
180.5   C2                 12.27
Friday 8/19/2011 Run home 8.28 1:10:14 08:28.9 8:05 AM, 65F, clouds 178.5   C2                 8.28
Saturday 8/20/2011 Run / Race home - Roxbury /
Roxbury /
Roxbury - home
33.46 5:04:37 09:06.2 5:43 AM, home to Roxbury, 14.89 mi in 2:14:47 (9:02 avg) - foggy, 62F //

8:32 AM - Roxbury - RACE - 3.67mi in
27:01 (7:22 avg), 22nd place , sun 68F//

9:42 AM, Roxbury to home, 14.9mi in 2:22:49 (9:35 Avg), sun, 75F
183   C2                 33.46
Sunday 8/21/2011 Run ATV Trails, Berkshire Corp Park 4.37 0:48:22 11:04.1 9:49 AM, 78F , cloudy, humid 180   G1               4.37  
Week's Total               179.5 94.77                    
Monday 8/22/2011 Run gym / Huntington Park 12.05 1:51:44 09:16.3 5:00 AM, B1, Gym, treadmill 1%
4mi in 31:30 (7:52 avg) //

6:40 PM, G1, Huntington Park,
65F, 8.05mi in 1:20:14 (9:58 avg)
180.5   B1 / G1             4 8.05  
Tuesday 8/23/2011 Run gym 6 0:50:52 08:28.7 8:06 PM, gym, treadmill 1% 179   B1             6    
Wednesday 8/24/2011 Run home - Taunton Hill Rd 12.03 1:58:27 09:50.8 7:54 PM, slow, took a long time to loosen up - upper legs still stiff 179.5   C2                 12.03
Thursday 8/25/2011 Run gym 8 0:59:54 07:29.2 8:38 PM, gym, treadmill 1% 179.5   C2                 8
Friday 8/26/2011 Run gym 6 0:47:11 07:51.8 9:12 PM, gym, treadmill 1% 180   B1             6    
Saturday 8/27/2011 Race Roxbury 7.37 1:07:24 09:08.7 8:14 AM, 1.25mi in 11:34 (9:16 avg) //

8:35 AM, 1.0 mi in 5:22 (2nd place) //

9:09 AM, 0.89mi in 9:00 (10:09 avg) //

9:21 AM, 4.23mi in 41:28 (9:49 avg)
180.5   B1 / A3       1     6.37    
Sunday 8/28/2011 Run Home / Gym 16.34 2:10:49 08:00.4 9:18 AM, home, Rain, Wind (storm Irene) 65F, 4.34mi in 41:43 (9:36 avg)
B1

7:58PM gym, C2, 12mi in 1:29:06
7:26 avg)
182   B1 / C2             4.34   12
Week's Total               180.1429 67.79                    
Monday 8/29/2011 Run Gym 8 1:03:18 07:54.7 9:56 PM, treadmill 1% 181   C2                 8
Tuesday 8/30/2011 Run Gym 9 1:05:59 07:19.9 8:00 PM gym treadmill, 1%
w/u 2mi in 16:24 (8:12 avg) /

8:16 PM 6x800m w/ 800m rec
6mi in 42:00 (7:00 avg)
1 - 3:02 / 3:57, 2 - 3:02 / 3:58,
3 - 3:02 / 3:58, 4 - 3:01 / 3:57,
5 - 3:01 / 3:59, 6 - 3:01 / 4:03

8:58 PM, c/d 1 mi in 7:35
180   C2                 9
Wednesday 8/31/2011 Run home 6.07 0:54:11 08:55.6 6:53 PM, home 178.5   B1             6.07    
Thursday 9/1/2011 Run Gym 10 1:17:41 07:46.1 5:00 AM, gym, treadmill 1%
4mi in 31:29 (7:52 avg) //

9:05 PM, gym, treadmill 1%
6mi in 46:12 (7:42 avg)
180.5   B1             10    
Friday 9/2/2011 Run Work to Meckauer Park 8.37 1:15:34 09:01.7 3:04 PM 181   C2                 8.37
Saturday 9/3/2011 Run Roxbury 11.43 1:33:35 08:11.3 7:30 AM, 4.29mi in 38:26 (8:57 avg) //

8:35 AM, 7.14mi in 55:09 (7:43 avg)
178   C2                 11.43
Sunday 9/4/2011 Run Berkshire corporate park 7.38 1:06:45 09:02.7 11:11 AM, twice around King of The Hill course 181.5   C2                 7.38
Week's Total               180.0714 60.25                    
Monday 9/5/2011 Race New Haven 15.4 1:47:39 06:59.4 7:34 AM, w/u 3.0mi in 29:00 (9:39 avg)

8:40 AM, RACE - 12.4mi in 1:18:39 (6:21 avg)
1 - 6:03, 2 - 6:09, 3 - 6:11, 4 - 6:10,
5 - 6:14, 6 - 6:21, 7 - 6:13, 8 - 6:18,
9 - 6:29, 10-6:36, 11-6:28, 12-6:21,
(12.4) - 3:02
182.5   I2     15.4            
Tuesday 9/6/2011 Run Gym 4 0:33:29 08:22.2 7:40 PM treadmill @ 1% 179.5   B1             4    
Wednesday 9/7/2011 Run Gym 12 1:29:20 07:26.7 8:20 PM treadmill @ 1% 181   B1             12    
Thursday 9/8/2011 Run Berkshire corporate park 8.15 1:19:00 09:41.6 7:04 PM, 72F, humid , overcast,
twice around King of the Hill course
178   C2                 8.15
Friday 9/9/2011 Run Home 6.1 1:00:20 09:53.4 7:46 PM 75F, legs (upper) still recovering from Monday's race and Wednesday's somewhat fast Med Long run 180   C2                 6.1
Saturday 9/10/2011 Run Roxbury / gym 6.8 0:55:58 08:13.8 8:10 AM, 65F, 1.27mi in 11:46 (9:18 avg)

8:39 AM 1.53mi in 12:48 (8:24 avg)
(upper legs still recovering) //

9:10 PM 4mi in 34:21 (8:35 avg)
180.5   C2                 6.8
Sunday 9/11/2011 Run Roxbury 16.09 2:21:54 08:49.1 8:36 AM, 65F, 181.5   B1             16.09    
Week's Total               180.4286 68.54                    
Monday 9/12/2011 Run Home 6.16 0:56:59 09:15.0 8:05 PM, 65F 181.5   B1             6.16    
Tuesday 9/13/2011 Run Home 8.03 1:18:10 09:44.1 7:50 PM, 73F, humid, clear /
I have a cold, legs are tired
181   C2                 8.03
Wednesday 9/14/2011 Run Home 6.18 0:55:35 08:59.6 9:07:00 PM 74F, humid, clear /
I still have the cold, but it is lessening
may be better by tomorrow's race
179.5   C2                 6.18
Thursday 9/15/2011 Race Berkshire corporate park 6.5 0:49:00 07:32.3 King of The Hill Race /
w/u 5:24 PM 3.01mi in 27:37 (9:21 avg)
w/u 6:10 PM 0.39mi in 3:12 (8:07 avg)

Race: 3.1mi in 18:11 (5:52 Avg) - 1st place overall!
M1 - 5:45, M2 - 5:55, M3 - 6:09,
(3.1) - 0:22
179.5   I2     6.5            
Friday 9/16/2011 Run Meckauer Park and Enchanted Trail 7.26 1:10:46 09:44.8 6:18 PM - some obstacles in trail; had to back-track, getting dark 181.5   C2                 7.26
Saturday 9/17/2011 Race Roxbury 4.18 0:30:49 07:22.3 8:18 AM 50F, 1.17mi w/u in 12:05
(10:18 Avg)

8:35 AM, 3.01mi in 18:44 (6:13 avg)
3rd place
181.5   C2                 4.18
Sunday 9/18/2011 Run Harrybrooke Park 16.01 2:02:39 07:39.7 8:29 AM 55F, sun //
m1 - w/u, m2 - m10 - MP + :30,
m11 - m16 - c/d
180.5   I2     16.01            
Week's Total               180.7143 54.32                    
Monday 9/19/2011 off         sore left hip - bursitis / tendonitis /
elliptical
179                      
Tuesday 9/20/2011 Run Gym 6 0:49:49 08:18.2 treadmill 1% 8:25 PM 179   B1             6    
Wednesday 9/21/2011 Run Gym 8 1:03:34 07:56.8 treadmill 1% 8:10 PM 181   B1             8    
Thursday 9/22/2011 Run Home 6.13 0:55:02 08:58.7 6:12 PM, overcast 75F, humid 181.5   C2                 6.13
Friday 9/23/2011 Run Gym 8 1:01:29 07:41.1 treadmill 1% 8:35 PM 180.5   B1             8    
Saturday 9/24/2011 Run Roxbury 11.25 1:43:23 09:11.4 8:17 AM - w/u 0.84 mi in 7:34 (8:59 avg)

8:55 AM
handicap race - legs still sore - hips - top of hamstrings -
2.4mi in 18:36 (7:45 avg)

9:32 AM
8.01mi in 1:17:13 (9:39 avg)
180.5   C2                 11.25
Sunday 9/25/2011 Run Roxbury 11.02 1:37:33 08:51.1 8:10 AM, 70F, sun, humid 181.5   C2                 11.02
Week's Total               180.4286 50.4                    
Monday 9/26/2011 Run Meckauer Park 6.25 0:51:08 08:10.9 12:36 PM, 80F, clouds, humid 180.5   C2                 6.25
Tuesday 9/27/2011 Run gym 5 0:40:21 08:04.2 8:30 PM, treadmill @ 1% 180   B1             5    
Wednesday 9/28/2011 Run home 6.45 0:57:16 08:52.7 10:58 AM, 70F, off and on rain 182   C2                 6.45
Thursday 9/29/2011 Run home 6.17 0:50:03 08:06.7 9:53 AM, 73F, overcast, humid 182   C2                 6.17
Friday 9/30/2011 Run Huntington Park 5.27 0:51:20 09:44.4 10:51 AM 182   G1               5.27  
Saturday 10/1/2011 Run Hampton, NH 3.35 0:32:59 09:50.7 6:57 PM     C2                 3.35
Sunday 10/2/2011 Race Hampton Rockfest 26.43 3:16:17 07:25.6 9:02 AM, 50F, heavy rain, wind     I2     26.43            
Week's Total               181.3 58.92                    
Monday 10/3/2011 off                                  
Tuesday 10/4/2011 off                                  
Wednesday 10/5/2011 off                                  
Thursday 10/6/2011 off                                  
Friday 10/7/2011 off                                  
Saturday 10/8/2011 run Roxbury 1.25 0:14:34 11:39.2 8:04 AM 181   C2                 1.25
Sunday 10/9/2011 run ATV Trails, Berkshire Corp Park 5.25 1:01:04 11:37.9 2:54 PM 181                      
Week's Total               181 6.5                    
Monday 10/10/2011 run home 6.16 1:03:44 10:20.8 8:12 PM 181.5   C2                 6.16
Tuesday 10/11/2011 run gym 6 0:52:17 08:42.8 9:15 PM, gym treadmill 1% 180.5   B1             6    
Wednesday 10/12/2011 run gym 4 0:34:26 08:36.5 9:27 PM, gym treadmill 1% 181   B1             4    
Thursday 10/13/2011 run home 6.54 1:00:57 09:19.2 5:46 PM, light rain 60F 181.5   C2                 6.54
Friday 10/14/2011 run home 8.03 1:14:29 09:16.5 4:57 PM, overcast 60F 181.5   C2                 8.03
Saturday 10/15/2011 run Roxbury 6.32 0:57:42 09:07.8 8:16 AM, 1.26mi in 12:17 (9:44 avg) //

8:36 AM, 3.66mi in 30:53 (8:27 avg) //

9:25 AM, 1.4mi in 14:32 (10:20 avg)
182   C2                 6.32
Sunday 10/16/2011 off           182                      
Week's Total               181.4286 37.05                    
Monday 10/17/2011 run gym 6 0:48:47 08:07.8 treadmill 1%, 8:25 PM 178.5   B1             6    
Tuesday 10/18/2011 run gym 7 0:54:41 07:48.7 treadmill 1%, 8:57 PM 179   B1             7    
Wednesday 10/19/2011 run gym 6 0:48:52 08:08.7 treadmill 1%, 8:15 PM 182   B1             6    
Thursday 10/20/2011 run Bethel HS track 6.67 0:54:52 08:13.6 8:20 PM, 55F, wind, clouds, stadium lights on. 24 laps in lane #8 183   C2                 6.67
Friday 10/21/2011 run home 6.07 0:57:28 09:28.0 7:48 PM 183   C2                 6.07
Saturday 10/22/2011 race Roxbury 8.89 1:16:17 08:34.8 8:17 AM, 1.24mi in 11:10 (8:58 avg) //

8:35 AM, 3.55mi race - 23:41 (4th)
(6:40 avg) //

9:45 AM, 4.1mi in 41:26 (10:06 avg)
182   C2                 8.89
Sunday 10/23/2011 run Home - 6 Bridges 10.63 1:37:24 09:09.8 8:30 AM, meant to go to 7th bridge, but was bitten by dog on Barnabas Rd in Hawleyville. Stopped to clean / tape wound, turned around to go home from there. 181.5   C2                 10.63
Week's Total               181.2857 51.26                    
Monday 10/24/2011 run gym 6 0:48:09 08:01.5 8:00 PM, treadmill @ 1% 182.5   B1             6    
Tuesday 10/25/2011 run DHS track 6.07 0:52:23 08:37.8 8:00 PM, 50F, clear
24 laps in lane 2
183.5   C2                 6.07
Wednesday 10/26/2011 run Meckauer Park 8.15 1:13:46 09:03.1 5:36 PM, 55F, clouds 182.5   C2                 8.15
Thursday 10/27/2011 run gym 6 0:46:27 07:44.5 8:55 PM, treadmill @ 1% 182   B1             6    
Friday 10/28/2011 run gym 8 1:01:35 07:41.9 7:25 PM, treadmill @ 1% 183   B1             8    
Saturday 10/29/2011 run Roxbury 12.86 2:11:18 10:12.6 8:20 AM, 0.84mi in 7:32 (8:55 avg) /

8:38 AM, 3.84mi in 27:13 (7:05 avg) /

9:46 AM, 8.18mi in 1:36:33 (11:48 avg)
182.5 I1 12.86              
Sunday 10/30/2011 run hotel 6 0:45:39 07:36.5 8:00 PM, treadmill @ 0% 181   B1             6    
Week's Total               182.4286 53.08                    
Monday 10/31/2011 run hotel 6.4 0:49:35 07:44.8 7:30 PM, treadmill @ 1.5%     B1             6.4    
Tuesday 11/1/2011 run gym 8 0:59:45 07:28.1 8:15 PM, treadmill @ 1%     B1             8    
Wednesday 11/2/2011 run gym 6 0:46:31 07:45.2 8:08 PM, treadmill @ 1%     B1             6    
Thursday 11/3/2011 run gym 8 1:05:03 08:07.9 8:05 PM, treadmill @ 1%     B1             8    
Friday 11/4/2011 run gym 6 0:48:41 08:06.8 8:55 PM, treadmill @ 1%     B1             6    
Saturday 11/5/2011 Race / Run Roxbury / home 7.03 0:58:47 08:21.7 Roxbury 8:35 AM, down Hemlock race
3.58 mi in 23:22 (6:32 avg) //

9:35 AM, 0.85mi in 9:31 (11:08 avg) //

home - 5:01 PM, 2.6mi in 24:17 (9:20 avg)
182.5   I1   7.03              
Sunday 11/6/2011 Run Roxbury 13.14 1:54:59 08:45.0 Roxbury half marathon course
8:22 AM
181.5   C2                 13.14
Week's Total               182 54.57                    
Monday 11/7/2011 Run Gym 6 0:49:40 08:16.7 8:25 PM, treadmill 1% 183   B1             6    
Tuesday 11/8/2011 Run Home 6.12 0:55:56 09:08.4 8:56 PM, 55F, clear 183.5   C2                 6.12
Wednesday 11/9/2011 off           183.5                      
Thursday 11/10/2011 Run Bethel HS track 8.14 1:08:39 08:26.0 8:04 PM, 50F, overcast, windy 184.5   C2                 8.14
Friday 11/11/2011 Run home - gym 6.24 0:53:43 08:36.5 4:38 PM, home 3.24mi in 29:59 (9:16 avg) //

9:30 PM, gym, 3mi in 23:49 (7:56 avg)
184   C2 / B1             3   3.24
Saturday 11/12/2011 Run, Race Roxbury, Kent 12.44 1:40:26 08:04.4 Roxbury - 9:20 AM 38F, sun,
2.73mi in 24:33 (8:59 avg) //

kent - 11:24 AM 45F, sun, win ,
2.36mi in 21:20 (9:03 avg) //

kent - race - 12:00 PM, 5mi in 31:25
(6:17 avg) - m1: 6:20, m2: 6:30,
m3: 6:36, m4: 5:54, m5: 6:05
14th place, 2nd in 40-49 AG //

kent c/d - 12:41 PM, 2.35 mi in 23:08
(9:51 avg)
183.5   I2     12.44            
Sunday 11/13/2011 Run Kent 13.6 2:03:19 09:04.0 8:53 AM, Bulls Bridge - Iron Mountain Preserve loop 35F, sun 181   C2                 13.6
Week's Total               183.2857 52.54                    
Monday 11/14/2011 Run gym 6.25 0:48:32 07:45.9 7:38 PM, treadmill @ 1% 181   B1             6.25    
Tuesday 11/15/2011 run gym 8 1:00:58 07:37.3 7:55 PM, treadmill @ 1% 182   B1             8    
Wednesday 11/16/2011 run gym 6 0:49:00 08:10.0 7:46 PM, treadmill @ 1% 181   B1             6    
Thursday 11/17/2011 run gym 8.5 1:06:57 07:52.6 10:35 PM, treadmill @ 1% 183.5   B1             8.5    
Friday 11/18/2011 run gym 6 0:47:54 07:59.0 7:35 PM, treadmill @ 1% 181   B1             6    
Saturday 11/19/2011 run Roxbury 11.41 1:35:08 08:20.3 7:43 AM, 4.25mi in 33:58 (8:00 avg) //

8:36 AM, 3.54mi in 25:48 (7:18 avg) //

9:24 AM, 3.62mi in 35:22 (9:46 avg)
182   C2                 11.41
Sunday 11/20/2011 race New Fairfield 8.63 1:11:18 08:15.7 10:11 AM, 3.36mi in 32:01 (9:32 avg) //

11:00 AM, RACE - Run for the Turkeys
5K, 3.1mi in 18:39 (6:00 avg)
3rd overall, 1st in 40-49 AG //

11:25 AM, c/d, 2.17mi in 20:38 (9:29 avg)
                       
Week's Total               181.75 54.79                    
Monday 11/21/2011 run gym 8 1:02:21 07:47.6 8:05 PM, treadmill 1% 182.5   B1             8    
Tuesday 11/22/2011 run gym 7 0:50:33 07:13.3 treadmill 1%
8:06 PM, w/u, 2mi in 16:10 (8:05 avg)//

8:22 PM, tempo, 3mi in 18:58 (6:19 avg)

8:41 PM, c/d, 2mi in 15:25 (7:43 avg)
181.5   A3       7          
Wednesday 11/23/2011 run home 8.12 1:14:21 09:09.4 7:53 PM, 40F, clear, wind 181.5   C2                 8.12
Thursday 11/24/2011 run king of the hill course, gym 9.25 1:20:48 08:44.1 9:06 AM, Berkshire Corp. Park - King of the Hill Course, 40F, clear, wind
5.25 mi in 48:01 (9:08 avg) //

10:10 PM, gym, treadmill 1%,
4mi in 32:47 (8:12 avg)
182.5   C2 / B1             4   5.25
Friday 11/25/2011 run Meckauer Park / gym 7.5 1:02:45 08:22.0 10:42 AM, Meckauer Park, 50F, sun
1.5 mi in 14:43 (9:48 avg) //

7:05 PM, gym, treadmill, 6mi in 48:02
(8:00 avg)
183   C2 / B1             6   1.5
Saturday 11/26/2011 race Roxbury 8.68 1:13:30 08:28.1 w/u 7:47 AM, 3.41mi in 30:47 (9:02 avg)

race 8:34 AM, 2.39 mi in 15:10 (6:21 avg)

c/d 8:58 AM, 2.88mi in 27:33 (9:34 avg)
183   C2                 8.68
Sunday 11/27/2011 run Southbury / Roxbury / Bridgewater 16.43 2:21:31 08:36.8
8:29 AM
McMillen Park - Spruce Brook, Botsford, Flag Swamp (3 big hills)
30F, sun
182.5   C2                 16.43
Week's Total       64.98 9:05:49 08:24.0   182.3571                      
Monday 11/28/2011 run home 8.06 1:13:36 09:07.9 home route - 7:19 PM 183   C2                 8.06
Tuesday 11/29/2011 run DHS track 6.06 0:53:20 08:48.1 8:30 PM, rain, wind 55F 182.5   I1   6.06              
Wednesday 11/30/2011 run gym 7.58 0:56:48 07:29.6 8:00 PM, treadmill @ 1% 185   B1             7.58    
Thursday 12/1/2011 run home 6.62 1:03:02 09:31.3 7:56 PM, 40F, dark, overcast 182   C2                 6.62
Friday 12/2/2011 run gym 6 0:49:34 08:15.7 9:00 PM gym, treadmill @ 1% 183.5   B1             6    
Saturday 12/3/2011 Race / Run Roxbury / Gym 9.76 1:16:42 07:51.5 8:04 AM, w/u 2.31mi in 18:28 (8:00 avg)

8:35 AM, Race, 2.4mi in 14:53 (6:12 avg)

8:55 AM, c/d 2.05mi in 18:05 (8:49 avg)

7:30 PM, gym treadmill 1% 3mi in 25:16
(8:25 Avg)
184.5   I2     9.76            
Sunday 12/4/2011 Run Roxbury 18.65 2:38:24 08:29.6 8:07 AM, 35F, cloudy, on Rox. Marathon course 181.5   C2                 18.65
Week's Total       62.73 8:51:26 08:28.3   183.1429                      
Monday 12/5/2011 Run Gym 8 1:03:54 07:59.2 9:15 PM, gym treadmill 1% 183   B1             8    
Tuesday 12/6/2011 Run Gym 6 0:46:47 07:47.8 gym - treadmill 1%
8:10 PM - w/u 2mi in 16:55 (avg 8:27)

8:27 PM - tempo - 2mi in 12:52 (avg 6:26)

8:40 PM - c/d - 2mi in 17:00 (8:30 avg)
181.5   B1             6    
Wednesday 12/7/2011 Run Gym 8 1:02:29 07:48.6 9:07 PM, gym - treadmill 1% 181.5   B1             8    
Thursday 12/8/2011 Run home 6.47 1:00:21 09:19.7 9:50 PM - home - C2 40F clear
2.01mi in 18:09 //

10:31 PM - home 4.46 mi in 42:12 (9:28 Avg) (avg 9:28 avg)
181   C2                 6.47
Friday 12/9/2011 Run work / gym 10.25 1:23:31 08:08.9 12:15 PM, work - to "The Summit" condos and back - 4.25mi in 36:57
(8:41 avg) //

9:34 PM, gym, 6mi in 46:34 (7:46 avg)
180.5   C2 / B1             6   4.25
Saturday 12/10/2011 Run Roxbury 6.26 0:58:11 09:17.7 3:58 PM, 30F , some wind     C2                 6.26
Sunday 12/11/2011 Race Van Cortlandt Park 11.38 1:22:01 07:12.4 w/u 11:00 AM 0.88 mi in 7:04 (8:08 avg)

race - 11:29 AM, 9.35mi in 1:03:17
(6:46 avg)

c/d 12:36 c/d 1.15mi in 11:40 (10:07 avg)
182   I2     11.38            
Week's Total       56.36 7:37:14 08:06.8   181.5833                      
Monday 12/12/2011 Run gym 4 0:37:03 09:15.8 10:06 PM, treadmill 1%, 4mi in 37:03,
legs pretty sore
180   B1             4    
Tuesday 12/13/2011 Run gym 8 1:06:17 08:17.1 9:20 PM, treadmill 1%, 8mi in 1:06:17
legs better, still somewhat stiff
184   B1             8    
Wednesday 12/14/2011 Run home 8.1 1:19:24 09:48.1 8:14 PM, 40F, legs still stiff 182.5   C2                 8.1
Thursday 12/15/2011 Run gym 8 1:02:02 07:45.2 9:10 PM, treadmill 1%, legs feeling good for the most part 182   I1   8              
Friday 12/16/2011 Run gym 6 0:48:44 08:07.3 9:45 PM, treadmill 1%, easy 180.5   I1   6              
Saturday 12/17/2011 Run home - Vale Rd 10.62 1:33:30 08:48.2 11:27 AM - home - berkshire corp park, vale rd - to bottom of big hill and back /
felt ok, but I don't think I would have raced well (could not make it to Norfolk 10-mile road race)
180.5   C2                 10.62
Sunday 12/18/2011 Run Barnabas Rd 14.07 2:00:25 08:33.5 10:10 AM - 22F, home - Berkshire Corp Park, Barnabas Rd, Tunnel Rd (across bridge) & back. Legs feeling much better. Kept it easy though, pushed some of the hills. (no dog on Barnabas Road today!) 183   C2                 14.07
Week's Total       58.79 8:27:25 08:37.9   181.7857                      
Monday 12/19/2011 Run gym 8 1:03:10 07:53.8 8:45 PM treadmill @ 1% - legs felt fine 181.5   B1             8    
Tuesday 12/20/2011 Run Home / Gym 13.23 1:50:43 08:22.1 10:27 AM home, 40F, some wind,
overcast, 6.23mi in 54:28 (8:45 avg) //

9:35 PM gym - Treadmill
w/u 2mi in 17:13 @ 1% (8:56 avg)

9:52 PM
Long Hill Intervals: 3x0.5mi / 0.5mi
On: 7:30 min/mile pace @ 5% incline
Off: 8:00 min/mile pace @ 1% incline
1 - 3:45 / 4:06,
2 - 3:45 / 3:59,
3 - 3:45 / 4:01
workout total - 3mi in 23:21 (7:47 avg)

10:15 PM
c/d 2mi in 15:41 @ 1% (7:50 avg)
181.5   I1   13.23              
Wednesday 12/21/2011 Run Home / Gym 14.02 2:02:49 08:45.6 11:02 AM, home, C2, 45F, light rain
8.02 mi in 1:13:35 (9:11 avg)

9:20 PM gym, B1, Treadmill 1 %
6mi in 49:14 (8:12 avg)
181   C2 / B1             6   8.02
Thursday 12/22/2011 Run Home 7.04 1:05:37 09:19.2 8:48 AM, home - Ridgedale, Cortland, Old Hawleyville, Garella loop
50F, clouds
182   C2                 7.04
Friday 12/23/2011 Run Meckauer Park 8.19 1:11:30 08:43.8 Meckauer Park - 4:47 PM (dark) 182.5   C2                 8.19
Saturday 12/24/2011 Run Home - White Turkey Ext. /
meckauer park /
gym
12.64 1:54:01 09:01.2 7:38 AM, Home thru Berkshire, Vale Rd, Grays Bridge, White Turkey Extension, Berkshire, Sunrise
30F, sun, some wind
5.1mi in 49:39 (9:43 avg) //

9:29 AM - home 0.38mi in 3:49 (10:05 avg) //

1:01 PM - Meckauer Park, 3.16mi in 27:40 (8:46 avg) //

9:40 PM - gym - treadmill 1% 4mi in 33:00 (8:15 avg)
183   I1   12.64              
Sunday 12/25/2011 Run gym 15 1:55:13 07:40.9 7:10 AM, gym , treadmill 1%
3mi in 23:54 (7:58 avg) //

4:30 PM, gym, treadmill 1%
12mi in 1:31:19 (7:37 avg)
184   I1   15              
Week's Total       78.12 11:03:03 08:29.3   182.2143                      
Monday 12/26/2011 Run Home / Gym 10.06 1:34:00 09:20.6 11:11 AM, home, 40F, wind,
felt very sluggish, just recoverying from Sunday's 12 miler on treadmill //

9:20 PM gym - treadmill 1%
4mi in 33:27 (8:22 avg)
181.5   C2 / B1             4   6.06
Tuesday 12/27/2011 Run work / gym 10.4 1:30:55 08:44.5 12:21 PM - work to Summit, Bethel, to Birchwood - to work - 6.04 mi in 55:55
(9:16 avg) //.
4:13 PM - gym -
Treadmill "rolling hills"
3.86 mi in 30:00 //
4:43 PM
0.5 mi in 5:00
183.5   C2                 10.4
Wednesday 12/28/2011 Run home - taunton lake loop 16.22 2:21:11 08:42.3 8:11 AM -home to Taunton Lake loop /
40F, windy, clouds /
16.22mi in 2:21:11 (8:42 avg)
184.5   C2                 16.22
Thursday 12/29/2011 Run gym 6 0:47:18 07:53.0 7:45 PM, gym treadmill 1%
182.5   B1             6    
Friday 12/30/2011 Run home - Stonybrook / gym 12.27 1:48:32 08:50.7 7:52 AM - 30F, clouds - home - vale rd
Stonybrook - back home //

11:13 PM - gym treadmill 1%, 4mi in
31:18 (7:50 avg)
181.5   I1   12.27              
Saturday 12/31/2011 Run home - Meckauer Park - home //

gym
14.34 2:04:01 08:38.9 8:42 AM - 42F, overcast - humidity at
100% - home - Benedict - Walnut Hill -
Meckauer - 8 loops - back home -
10.34mi in 1:33:04 (9:00 avg) (C2) //

8:05 PM, gym Treadmill 1%
4mi in 30:57 (7:44 avg) (I1)
181.5   C2 / I1   4             10.34
Sunday 1/1/2012 Run Roxbury - Clamshell 13.25 1:56:02 08:45.4 8:44 AM, Roxbury - Steep Rock - Clamshell. 31F, 100% humidity, fog 184   I1   13.25              
Week's Total       82.54 12:01:59 08:44.8   182.7143