| 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, 38°F, sun w/u 2.25mi in 18:43, (8:18 avg) // 11:00 AM, 40°F, 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, 42°F, 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, 28°F, light
snow 8.07mi in 1:06:39 (8:16 avg) (L2) // 9:27 PM, home route, 27°F, 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 25°F, 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, -1°F, 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) -5°F, 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, 21°F, 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, 16°F, 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, 25°F, 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, 35°F, 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 - 34°F 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 - 15°F, 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, 21°F, 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, 35°F, 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, 35°F , 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 - 45°F, 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, 33°F , 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, 25°F, 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, 45°F, 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, 40°F 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, 37°F , 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, 37°F , 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) 35°F , 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, 38°F, 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, 50°F, 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) 40°F |
176 | C1 | 13.16 | |||||||||
| Sunday | 3/20/2011 | Run | Harrybrooke Park | 17.1 | 2:01:52 | 07:07.6 | 10:52 AM, 40°F 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, 37°F 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, 40°F , 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, 25°F 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) 27°F clear // 6:36 PM - berkshire corp park, 5.16mi in 43:08 (8:21 avg) 53°F 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, 35°F, 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, 50°F, 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, 37°F, 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, 42°F, 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), 27°F, sun // 8:36 AM, 3.84mi in 24:57 (6:30 avg), 35°F, sun // 9:48 AM, 3.05mi in 26:45 (8:45 avg), 40°F, 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, 40°F,, 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, 60°F, 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, 45°F, 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, 65°F, 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, 50°F, 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, 60°F, 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, 50°F, 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, 40°F, 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, 63°F, 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) 65°F, 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, 65°F, humid , overcast | 181 | L2 | 8.09 | |||||||||
| Friday | 4/29/2011 | Run | Southbury / Gym | 9.2 | 1:17:08 | 08:23.0 | 6:36 AM, 50°F, 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 50°F 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, 50°F 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, 60°F, 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, 60°F - off-road, hills | 182 | L2 | 7.14 | |||||||||
| Saturday | 5/7/2011 | Run | Roxbury | 11.01 | 1:34:41 | 08:36.0 | 8:01 AM, 55°F, 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, 50°F, 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, 60°F, 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, 50°F | 180 | B1 | 8.05 | |||||||||
| Wednesday | 5/18/2011 | Run | home | 6.14 | 0:55:41 | 09:04.1 | 9:11 PM, rain, 60°F | 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, 60°F, 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 60°F, 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 / 60°F, 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, 60°F, 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, 70°F, humid, | 183 | B1 | 10.14 | |||||||||
| Friday | 5/27/2011 | Run | Home | 8.03 | 1:08:16 | 08:30.1 | 5:55 PM, 75°F, 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, 70°F, 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 70°F 12.86mi in 1:48:50 (8:27 avg) // 7:33 PM, home, 80°F, 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, 70°F | 181 | B1 | 9.47 | |||||||||
| Friday | 6/3/2011 | Run | Home | 8.03 | 1:05:35 | 08:10.0 | 7:26 PM 70°F | 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, 80°F | 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)
70°F // 6:52 PM, corp. park - trails, 80°F 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 60°F,
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 / 65°F, 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, 65°F, 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, 72°F, 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) 70°F, 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) 80°F |
180.5 | I2 | 15.52 | |||||||||
| Sunday | 6/19/2011 | Run | Roxbury | 24.55 | 3:33:17 | 08:41.3 | 7:12 AM, 65°F, sun 11.27mi in 1:42:03 (9:03 avg) - trail & road 9:20 AM, 80°F, 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, 75°F, 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 65°F, 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, 65°F, overcast 2.04mi in 19:19 (9:29 avg) // RACE - 9:05 AM, 65°F, 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, 65°F | 180 | B1 | 8.42 | |||||||||
| Tuesday | 7/5/2011 | Run | Frye Island | 11.19 | 1:32:31 | 08:16.1 | 6:12 AM, sun, 70°F, 7.13mi in 56:17, (7:54 avg) // 4:34 PM, sun, 86°F, 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, 72°F | 180 | B1 | 12.07 | |||||||||
| Thursday | 7/7/2011 | Run | DHS track | 9.06 | 1:08:27 | 07:33.3 | 7:45 AM, DHS track, 80°F,
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, 70°F, 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, 65°F, sun 3.24mi
in 26:43 (8:14 avg) / 8:33 AM, 68°F, 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, 75°F, sun , w/u 2.11mi in 19:28 (9:12 avg) // race, 80°F, 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, 80°F, 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, 70°F, sun - hills | 180 | C2 | 10.09 | |||||||||
| Thursday | 7/14/2011 | Run | DHS track | 8.087 | 1:03:58 | 07:54.6 | 9:00 PM, 68°F, 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, 70°F, 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 - 70°F, 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 65°F, 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) 85°F, 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 80°F // 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, 75°F, 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, 70°F, rain | 183 | C2 | 10.14 | |||||||||
| Wednesday | 7/27/2011 | Run | Southbury / home | 16.29 | 2:23:45 | 08:49.5 | 5:40 AM 70°F, sun - Bridle Trail 10.18mi in 1:30:21 (8:53 avg) // 6:48 PM home, 80°F, 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, 75°F, 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, 65°F, 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 80°F, 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 70°F, 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, 75°F, 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, 80°F, 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, 62°F, clear then foggy, 24 laps in lane 4 6.27mi in 53:51 (8:35 avg) // 7:38 PM, Meckauer Park, 75°F, 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, 78°F, 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, 62°F, 2.08mi in 19:28 (9:22 avg) 8:34 AM, 65°F, 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, 65°F, 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, 70°F, 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, 70°F, 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, 60°F, 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, 65°F, 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, 65°F, 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, 62°F // 8:32 AM - Roxbury - RACE - 3.67mi in 27:01 (7:22 avg), 22nd place , sun 68°F// 9:42 AM, Roxbury to home, 14.9mi in 2:22:49 (9:35 Avg), sun, 75°F |
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, 78°F , 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, 65°F, 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) 65°F, 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, 72°F, 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 75°F, 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, 65°F, 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, 65°F, | 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, 65°F | 181.5 | B1 | 6.16 | |||||||||
| Tuesday | 9/13/2011 | Run | Home | 8.03 | 1:18:10 | 09:44.1 | 7:50 PM, 73°F, 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 74°F, 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 50°F, 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 55°F, 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 75°F, 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, 70°F, 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, 80°F, 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, 70°F, 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, 73°F, 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, 50°F, 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 60°F | 181.5 | C2 | 6.54 | |||||||||
| Friday | 10/14/2011 | run | home | 8.03 | 1:14:29 | 09:16.5 | 4:57 PM, overcast 60°F | 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, 55°F, 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, 50°F, 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, 55°F, 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, 55°F, 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, 50°F, 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 38°F, sun, 2.73mi in 24:33 (8:59 avg) // kent - 11:24 AM 45°F, 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 35°F, 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, 40°F, 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, 40°F,
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, 50°F, 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) 30°F, 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 55°F | 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, 40°F, 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, 35°F, 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 40°F 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, 30°F , 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, 40°F, 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 - 22°F, 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, 40°F, 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, 45°F,
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 50°F, 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
30°F, 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, 40°F, 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 / 40°F, 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 - 30°F, 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 - 42°F, 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. 31°F, 100% humidity, fog | 184 | I1 | 13.25 | |||||||||
| Week's Total | 82.54 | 12:01:59 | 08:44.8 | 182.7143 | |||||||||||||||