2012Training

  Date Event Location Distance (Miles) Time Pace Notes Weight Weekly Mileage Shoes J1 (NB 730) Aug 2012 I2 New Balance 903 (Sep 2010) A3 (Saucony Type A3)
October 2009
B1 - New Balance 1080V2 G1 - New Balance MT572 trail shoes   D1 New Balance 758 Feb 2012 E1 New Balance 890 April 2012
current shoe mileage                     30.55 976.06 356.45 166.34 178.65 0 713 1010.48
shoe mileage from 2011                     0 550.92 177.08   55.61   0 0
                                     
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                
Week's Total       13.25 1:56:02 08:45.4                        
                                     
Monday 1/2/2012 run home - 5 bridges /
gym
12.05 1:43:56 08:37.5 9:14 AM, home - 5 bridges - 8.05mi in
1:13:23 (9:07 avg) (C2) //

8:10 PM, gym, treadmill @ 1%
4mi in 30:33 (7:38 avg) (B1)
184   C2 / B1                
Tuesday 1/3/2012 run gym 9 1:09:06 07:40.7 9:40 PM, w/u treadmill @ 1%
2mi in 16:10 (8:05 avg) //

Hill - long - steady: treadmill @ 4%
6mi in 45:05 (7:31 avg) //

c/d - treadmill @ 1% - 1mi in 7:51
183   I1                
Wednesday 1/4/2012 run gym 8 1:04:37 08:04.6 7:56 PM treadmill @ 1% 182   B1                
Thursday 1/5/2012 run home - 7 bridges 12.13 1:56:10 09:34.6 7:58 PM, 30F, clouds 182.5   C2                
Friday 1/6/2012 run gym 8 0:59:50 07:28.8 8:00 PM treadmill @ 1% 184   B1                
Saturday 1/7/2012 run Roxbury 9.03 1:17:01 08:31.7 8:04 AM - Roxbury - Judds Bridge ,
27F, sun
184.5   C2                
Sunday 1/8/2012 race / run Norwalk / gym 15.12 1:55:48 07:39.5 9:29 AM - Norwalk - w/u - track - I1
35F, 2.31 mi in 21:28 (9:18 avg) //

10:05 AM - Boston Buildup - 10k
6.24mi in 38:00 (6:05 avg) - A3 //

10:53 AM - Norwalk - c/d - track - I1
40F, 2.57mi in 23:36 (9:11 avg) //

gym - 9:30 PM, treadmill 1%,
4mi in 32:44 (8:11 avg) (I1)
186   I1 / A3     6.24          
Week's Total       73.33 10:06:28 08:16.2   183.7143                    
Monday 1/9/2012 run gym 8 1:03:53 07:59.1 8:00 PM treadmill @ 1% 184.5   B1                
Tuesday 1/10/2012 run gym 11 1:33:33 08:30.3 8:10 PM treadmill @ 1% w/u
2mi in 16:58 (8:29 avg) //

8:27 PM Hill treadmill @ 5%
7mi in 59:28 (8:30 avg) //

9:27 PM treadmill @ 1% c/d
2mi in 17:07 (8:34 avg)
182   I1                
Wednesday 1/11/2012 run gym 8 1:02:52 07:51.5 9:20 PM, treadmill @ 1% 180.5   B1                
Thursday 1/12/2012 run gym 6 0:47:13 07:52.2 10:00 PM, treadmill @ 1% 182   I1                
Friday 1/13/2012 run gym 10 1:18:29 07:50.9 8:06 PM, treadmill @ 1% 181.5   B1                
Saturday 1/14/2012 run Roxbury / gym 18.31 2:38:54 08:40.7 8:09 AM, Roxbury, 25F, Windy, Clouds
14.31mi in 2:05:26 (8:46 avg) //

6:54 PM, gym treadmill @ 1%
4mi in 33:28 (8:22 avg)
182.5   C2 / B1                
Sunday 1/15/2012 run Roxbury 20.33 2:53:55 08:33.3 8:22 AM, Roxbury - Steep Rock -
RR Tunnel, Clam Shell, Mountain - Side
6F, Windy at start, 16F, Windy at
finish (Sun, Cloudless sky)
182   C2                
Week's Total       81.64 11:18:49 08:18.9   182.1429                    
Monday 1/16/2012 run gym 8 1:06:43 08:20.4 8:40 PM, treadmill @ 1% 181   I1                
Tuesday 1/17/2012 run gym 8 0:58:07 07:15.9 8:40 PM, treadmill @ 1%
w/u 2mi in 16:03 (8:01 avg) //

Tempo 3mi in 19:04 (6:21 avg) //

c/d 3mi in 23:00 (7:40 avg)
183   A3     8          
Wednesday 1/18/2012 run home 8.12 1:23:30 10:17.0 8:22 PM, 22F, windy 181.5   C2                
Thursday 1/19/2012 run gym 12 1:33:19 07:46.6 8:30 PM, treadmill @ 1% 182.5   B1                
Friday 1/20/2012 run gym 16 2:07:26 07:57.9 6:30 AM, treadmill @ 1%
8mi in 1:03:36 (7:57 avg) //

8:00 PM, treadmill @ 1%
8mi in 1:03:50 (7:59 avg)
181.5   I1                
Saturday 1/21/2012 run Berkshire Corp Park / gym 12.25 1:53:50 09:17.6 8:49 AM, Berkshire Corp Park,
18F, heavy snow, 6.25mi in 1:07:44
(10:50 avg) //

7:40 PM, gym, treadmill @ 1%
6mi in 46:06 (7:41 avg)
183   G1 / I1         6.25      
Sunday 1/22/2012 run Roxbury 17.5 2:28:39 08:29.7 9:43 AM, Roxbury, 17F, some wind,
some clouds
180.5   G1         17.5      
Week's Total       81.87 11:31:34 08:26.8   181.8571                    
Monday 1/23/2012 run gym 8 1:03:42 07:57.8 8:45 PM, treadmill @ 1% 182   I1                
Tuesday 1/24/2012 run gym 10 1:24:03 08:24.3 8:22 PM, treadmill @ 1%,
w/u 2mi in 16:20 (8:10 avg) //

8:40 PM, treadmill @ 6%,
Long hill: 6mi in 51:52 (8:39 avg) //

9:30 PM, treadmill @ 1%,
c/d 2mi in 15:51 (7:55 avg)
182.5   I1                
Wednesday 1/25/2012 run gym 12 1:33:48 07:49.0 4:55 AM gym, treadmill @ 1%,
4mi in 30:39 (7:40 avg) //

8:15 PM gym, treadmill @ 1%,
8mi in 1:03:09
180.5   B1                
Thursday 1/26/2012 run gym 12 1:29:49 07:29.1 7:40 PM gym, treadmill @ 1% 183   I1                
Friday 1/27/2012 run gym 8 1:02:17 07:47.1 7:55 PM gym, treadmill @ 1% 182   I1                
Saturday 1/28/2012 run Roxbury / gym 12.16 1:47:16 08:49.3 8:38 AM, Roxbury, 8.16mi in 1:13:21
(8:59 avg) 30F //

10:03 PM, gym, treadmill @ 1%,
4mi in 33:55 (8:29 avg)
181.5   C2 / B1                
Sunday 1/29/2012 race / run Ridgefield 19.63 2:36:12 07:57.4 7:50 AM - w/u1 2.3mi in 23:15,
(10:07 avg) //

8:38 AM - w/u2 2.05mi in 18:05,
(8:50 avg) //

9:06 AM - Race (15K) 9.29 mi in
59:56 (6:27 avg) //

10:27 AM - c/d 1.99 mi in 22:13,
(11:09 avg) //

8:55 PM, gym, treadmill @ 1%,
4mi in 32:43 (8:11 avg)
183   I2   15.63            
Week's Total       81.79 10:57:07 08:02.1   182.0714                    
Monday 1/30/2012 run gym 8 1:03:02 07:52.7 8:33 PM, gym, treadmill @ 1%,
8mi in 1:03:02 (7:53 avg)
181   B1                
Tuesday 1/31/2012 run gym 10 1:26:58 08:41.8 7:40 PM, treadmill @ 1%, w/u,
2mi in 15:52 (7:56 avg) //

8:00 PM, treadmill @ 7%, hills,
6mi in 55:27 (9:14 avg) //

8:56 PM, treadmill @ 1%,
2mi in 15:39 (7:50 avg)
181   I1                
Wednesday 2/1/2012 run DHS track 8.09 1:04:50 08:00.8 8:30 PM, 53F, clear, wind,
32 laps in lane 2
180   C2                
Thursday 2/2/2012 run gym 8 1:01:32 07:41.5 7:25 PM, treadmill @ 1% 183   I1                
Friday 2/3/2012 run gym 10 1:14:52 07:29.2 7:10 PM, treadmill @ 1%,
progression run,
1 - 8:08, 2 - 7:44, 3 - 7:36, 4 - 7:30,
5 - 7:27, 6 - 7:24, 7 - 7:18, 8 - 7:26,
9 - 7:14, 10 - 7:06
181   i1                
Saturday 2/4/2012 run Roxbury 10.48 1:29:01 08:29.6 8:10 AM, 30F, sun 180.5   C2                
Sunday 2/5/2012 run Roxbury 21.03 2:56:33 08:23.7 8:17 AM, 25F, sun 183.5   C2                
Week's Total       75.6 10:16:48 08:09.5   181.4286                  
Monday 2/6/2012 run gym 8.3 1:04:46 07:48.2 7:55 PM gym, treadmill @ 1% 182   I1                
Tuesday 2/7/2012 run gym 10 1:10:52 07:05.2 8:10 PM, treadmill @ 1%:
w/u 2mi in 15:55 (7:58 avg) //

8:26 PM, treadmill @ 1%:
tempo - 6mi in 39:41 (6:37 avg) //

9:08 PM, treadmill @ 1%:
c/d 2mi in 15:16
181   I1                
Wednesday 2/8/2012 run gym 7.53 1:00:00 07:58.1 7:25 PM, treadmill - rolling hills simulation, level 7, 0% - 6% 180.5   B1                
Thursday 2/9/2012 run New Orleans - city streets 6 0:56:16 09:22.7 7:43 PM, after flight, lunch, dinner,
down to river, along river
    I2   6            
Friday 2/10/2012 run New Orleans - city streets 4.2 0:40:00 09:31.4 2:40 PM, rain, 50F     I2   4.2            
Saturday 2/11/2012 race The Wall - 30k
New Orleans
20.37 2:24:34 07:05.8 7:28 AM, w/u, 1.77mi in 17:12 (9:43 avg)

8:02 AM, race, 18.6mi in 2:07:22 (6:51 avg) (2nd place)
35F, very windy
    I2   20.37            
Sunday 2/12/2012 run New Orleans - city streets 8.16 1:11:25 08:45.1 2:40 PM, 40F, wind, up St. Charles,
then side streets, parallel with
parade route
    I2   8.16            
Week's Total       64.56 8:27:53 07:52.0   181.1667                    
Monday 2/13/2012 run Meckauer Park 6.11 0:57:19 09:22.8 5:01 PM, 41F, wind     C2                
Tuesday 2/14/2012 run gym 12 1:34:13 07:51.1 4:40 Am, gym treadmill @ 1%,
4mi in 30:53 (7:43 avg) //

8:40 PM, w/u treadmill @ 1%,
2mi in 15:50 (7:55 avg) /

8:56 PM, hill intervals: 4x0.5mi @ 5% /
0.5mi @ 1% rec.
1 - 4:04 / 3:59, 2 - 4:00 / 4:01,
3 - 3:58 / 3:59, 4 - 4:00 / 3:59
total - 4mi in 32:00 (8:00 avg) /

9:28 PM, c/d 2mi in 15:30 (7:45 avg)
180   B1 / I1                
Wednesday 2/15/2012 run gym 8 1:02:09 07:46.1 8:05 PM, treadmill @ 1%,
8mi in 1:02:09 (7:46 avg)
180.5   B1                
Thursday 2/16/2012 run gym 12 1:33:53 07:49.4 8:03 PM, treadmill @ 1% 181.5   I1                
Friday 2/17/2012 run gym / Meckauer Park - Enchanted Trail 10.11 1:30:56 08:59.7 4:59 AM, treadmill @ 1% //

3:28 PM, Meckauer Park - 6.11 mi in
59:17 (9:42 avg)
45F, sun, wind
181   B1 / C2                
Saturday 2/18/2012 race Roxbury 11.3 1:36:40 08:33.3 7:26 AM, 25F, sun 4.17mi in 37:47
(9:04 avg) /
8:21 AM, 25F, sun 0.48mi in 3:42
(7:40 Avg) /
race - 2.37mi in 14:41 (6:12 avg) /

9:24 AM, 35F, sun 4.28mi in 40:30
(9:27 avg)
181.5   I2   11.3            
Sunday 2/19/2012 run Pond Brook - Hawleyville 21.01 3:01:24 08:38.0 8:51 AM, 32F, sun, wind /
took one gel, around 10 miles,
one small water bottle
178.5   C2                
Week's Total       80.53 11:16:34 08:24.1   180.5                    
Monday 2/20/2012 run gym 10 1:18:43 07:52.3 4:40 AM, gym, treadmill @ 1%,
4mi in 31:28 (7:52 avg) //

7:30 PM, gym, treadmill @ 1%,
6mi in 47:15 (7:52 avg)
178.5   B1                
Tuesday 2/21/2012 run gym 10 1:27:19 08:43.9 8:12 PM, gym treadmill @ 1%,
2mi in 16:04 (8:02 avg) //

Long Hill simulation:
8:28 PM, gym, treadmill @ 7%,
6mi in 55:21 (9:13 avg) //

9:30 PM, gym, treadmill @ 1%,
2mi in 15:54 (7:57 avg)
181   A3     10          
Wednesday 2/22/2012 run home 8.11 1:16:32 09:26.2 7:24 PM - 45F, wind 179.5   C2                
Thursday 2/23/2012 run gym 16 2:05:35 07:50.9 4:41 AM gym, Treadmill @ 1%,
4mi in 32:27 (8:07 avg) - new shoes
New Balance 758 - size 13, 2E //

8:11 PM gym, Treadmill @ 1%,
12mi in 1:33:09 (7:46 avg) (B1)
181.5   D1 / B1             4  
Friday 2/24/2012 run gym 8 1:03:08 07:53.5 8:21 PM gym, treadmill @ 1%,
8mi in 1:03:08
181   D1             8  
Saturday 2/25/2012 race Roxbury 9.46 1:15:05 07:56.2 7:40 AM, 35F, windy,
3.56mi in 31:50 (8:57 avg) //

8:31 AM, Race - 2.4mi in 14:44 (6:11
avg) - 3rd place //

8:53 AM - 3.5 mi in 28:31 (8:09 avg)
180.5   I2   9.46            
Sunday 2/26/2012 run Roxbury 20.18 2:43:53 08:07.3 8:08 AM, 28F, windy 180.5   C2                
Week's Total       81.75 11:10:15 08:11.9   180.3571                    
Monday 2/27/2012 run gym 8 1:02:00 07:45.0 8:06 PM, treadmill @ 1% 180.5   D1             8  
Tuesday 2/28/2012 run gym 8 0:57:00 07:07.5 gym, treadmill @ 1%,
8:11 PM w/u 2mi in 15:54 (7:57 avg) /

8:27 PM temp 4mi in 25:27 (6:22 avg) /

8:54 PM c/d 2mi in 15:39 (7:49 avg)
180   A3     8          
Wednesday 2/29/2012 run gym 8 1:03:10 07:53.8 9:30 PM, treadmill @ 1% 180   B1                
Thursday 3/1/2012 run gym 8 1:02:18 07:47.3 7:30 PM, treadmill @ 1% 181.5   D1             8  
Friday 3/2/2012 run gym 8 0:59:59 07:29.9 6:00 PM, treadmill @ 1% 180.5   D1             8  
Saturday 3/3/2012 run Roxbury / gym 8.24 1:07:20 08:10.3 Roxbury - 7:55 AM (I2),
2.05mi in 18:51 (9:11 avg), /

8:30 AM
3.19mi in 23:38 (7:25 avg) //

8:00 PM
gym - treadmill @ 1% (D1),
3mi in 24:51 (8:17 avg)
180.5   I2 / D1   5.24         3  
Sunday 3/4/2012 race Norwalk - Silvermine 18.39 2:08:08 06:58.1 35F, clouds,
w/u 8:36 AM, 1.36mi in 13:11 //

race 9:08 AM, 15.5mi in 1:40:39
(6:29 avg) 20th place //

c/d 11:05 AM, 1.53mi in 14:18
(9:20 avg)
182   I2   18.39            
Week's Total       66.63 8:19:55 07:30.2   180.7143                    
Monday 3/5/2012 run gym 3 0:30:51 10:17.0 9:00 PM, treadmill @ 1%,
very sore (left hip)- mostly walking inbetween running
181   D1             3  
Tuesday 3/6/2012 run gym 8 1:10:58 08:52.2 7:40 PM, treadmill @ 1% ,
improving but still sore, weak legs
182.5   D1             8  
Wednesday 3/7/2012 run home 8.13 1:15:21 09:16.1 7:48 PM, home route, 50F, moderate wind, clear, not sore hips but stiff,
slow
180.5   I2   8.13            
Thursday 3/8/2012 run home - 6 bridges 9.02 1:23:01 09:12.2 7:51 PM, 58F, clear, windy /
still stiff, slow
183   I2   9.02            
Friday 3/9/2012 run gym 10 1:22:18 08:13.8 4:35 AM, gym, treadmill @ 1%
4mi in 33:57 (8:29 avg) /
hips a little stiff, but not too bad //

8:26 PM, gym, treadmill @ 1%
6mi in 48:21 (8:03 avg)
181.5   D1             10  
Saturday 3/10/2012 run Roxbury 7.64 1:04:04 08:23.1 8:05 AM, 27F, wind, sun /
2.06 mi in 18:42 (9:04 avg) /

8:32 AM, 3.55mi in 26:20 (7:25 avg) /

9:22 AM 2.03mi 19:02 (9:03 avg)
182   I2   7.64            
Sunday 3/11/2012 Run Southbury - Bridle Trail 13.01 1:49:09 08:23.4 7:08 AM, 28F, sun 183.5   I2   13.01            
Week's Total       58.8 8:35:42 08:46.2   182                    
Monday 3/12/2012 run gym, DHS track 12.09 1:36:56 08:01.1 4:45 AM, gym, treadmill @ 1%,
4mi in 32:31 (8:08 avg) //

8:08 PM, DHS track, 32 laps in
lane 2 - 8.09mi in 1:04:25 (7:57 avg)
183   D1 / I2   8.09         4  
Tuesday 3/13/2012 run gym 10 1:32:07 09:12.7 w/u 7:30 PM, treadmill @ 1%
2mi in 16:12 (8:06 avg) //

Long Hill: 7:46 PM, treadmill @ 8%
6mi in 59:51 (9:58 avg) //

c/d 8:46 PM, treadmill @ 1%
2mi in 16:04 (8:02 avg)
181.5   A3     10          
Wednesday 3/14/2012 run home 8.14 1:13:20 09:00.5 60F, clear - slow 179   I2   8.14            
Thursday 3/15/2012 run gym 8 1:03:19 07:54.9 9:00 PM, gym, treadmill @ 1%,
180   D1             8  
Friday 3/16/2012 run gym, Meckauer Park 12.28 1:39:29 08:06.1 7:30 AM - gym, treadmill @ 1%,
4mi in 30:49 (7:42 avg) D1 //

5:53 PM - Meckauer Park, 45F,
8.28mi in 1:08:40 (8:18 avg) I2
181.5   D1 / I2   8.28         4  
Saturday 3/17/2012 race, run Roxbury, gym 14.06 1:55:15 08:11.8 8:06 AM, w/u, 41F, cloudy, 1.95mi
in 17:21 (8:54 avg) I2 //

race - 8:33 AM, up Hemlock, 3.52 mi in
21:39 (6:09 avg) (4th place) ,
M1 - 5:53,
M2 - 5:55,
M3 - 6:48,
(M3.52) - 3:03 (5:52 pace) I2 //

c/d 9:24 AM, River Rd trail - 50F, cloudy, 5.59mi in 52:27 (9:23 avg) I2 //

gym - 9:08 PM, treadmill @ 1%,
3mi in 23:48 (7:56 avg) D1
180.5   I2 / D1   11.06         3  
Sunday 3/18/2012 run Bulls Bridge 20.35 2:42:50 08:00.1 8:10 AM, 48F, heavy fog, humid,
Bulls Bridge through Macedonia State Park and back. 4 mile hill from 6 mile mark to 10 mile turn-around point.
180   I2   20.35            
Week's Total       84.92 11:43:16 08:16.9   180.7857                    
Monday 3/19/2012 run gym 10 1:20:43 08:04.3 4:40 AM, gym treadmill @1%,
4mi in 32:49 (8:12 avg) //

9:40 PM - gym, treadmill @ 1%,
6mi in 47:54 (7:59 avg)
181   D1             10  
Tuesday 3/20/2012 run DHS track 8.22 1:09:32 08:27.5 8:50 PM, 67F, clear 180   A3     8.22          
Wednesday 3/21/2012 run gym 12 1:29:58 07:29.8 8:40 PM, gym, treadmill @ 1% 180.5   D1             12  
Thursday 3/22/2012 run home 8.06 1:17:24 09:36.2 8:44 PM, 67F, clear 180   I2   8.06            
Friday 3/23/2012 run Berkshire Corp Park 8.39 1:12:50 08:40.9 5:56 PM, 2 times around King of the Hill Course, 68F, clouds 180.5   I2   8.39            
Saturday 3/24/2012 race / run Roxbury / gym 13.85 1:55:13 08:19.1 7:19 AM, Roxbury - River Rd Trail,
6.28mi in 1:00:27 (9:38 avg) //
race - 8:33 AM - Down Chalybes, Up Hemlock, 3.57mi in 23:08 (6:29 avg) //

7:30 PM, gym, treadmill @ 1%,
4mi in 31:38 (7:55 avg)
182   I2 / D1   9.85         4  
Sunday 3/25/2012 run Roxbury 20.14 2:39:07 07:54.0 8:44 AM, Roxbury - Walker Brook,
plus Down Hemlock /
42F, overcast
180.5   I2   20.14            
Week's Total       80.66 11:04:47 08:14.5   180.6429                    
Monday 3/26/2012 run Gym 8 1:03:46 07:58.3 8:45 PM, treadmill @ 1% 181   D1             8  
Tuesday 3/27/2012 run Gym 10 1:32:25 09:14.5 8:43 PM - w/u - treadmill @ 1%,
2mi in 16:39 (8:20 avg) //

9:00 PM - long hill - treadmill @ 8%,
6mi in 59:49 (9:58 avg) //

10:00 PM - c/d - treadmill @ 1%,
2mi in 15:57 (7:59 avg)
181   A3     10          
Wednesday 3/28/2012 run home 8.11 1:11:27 08:48.6 7:26 PM, 50F,clear ,
felt stiff start, loosened up after a few miles
179.5   I2   8.11            
Thursday 3/29/2012 run gym 8 1:03:35 07:56.9 7:48 pM, treadmill @ 1% 180   D1             8  
Friday 3/30/2012 run Berkshire Corporate Park 8.24 1:11:09 08:38.1 5:24 PM, 50F, sun,
twice around King of the Hill course
180   I2   8.24            
Saturday 3/31/2012 run Roxbury 4.08 0:31:20 07:40.8 8:24 AM, 38F, rain,
0.45mi in 4:06 (9:06 avg) //

8:34 AM - 3.63mi in 27:14 (7:30 avg)
181   C2                
Sunday 4/1/2012 race Danbury Half Marathon 15.77 1:47:56 06:50.7 9:14 AM, 2.07mi in 19:33 (9:28 avg) //

10:06 AM, 0.6mi in 5:37 (9:18 avg) //

10:25 AM, Race, 13.1mi in 1:22:46,
(6:19 avg), 31st place, 3rd in M40-49
AG
182.5   A3     15.77          
Week's Total       62.2 8:21:38 08:03.9   180.7143                    
Monday 4/2/2012 run gym 4 0:37:19 09:19.8 9:09 PM, treadmill 1%, recovery, sore from yesterday's race 178   D1             4  
Tuesday 4/3/2012 run gym 4 0:38:14 09:33.5 9:16 PM, treadmill 1%, recovery, still sore (hips) 180.5   D1             4  
Wednesday 4/4/2012 run gym 6 0:53:35 08:55.8 8:30 PM, treadmill @ 1%, recover, still somewhat sore 181   D1             6  
Thursday 4/5/2012 run gym 5 0:44:46 08:57.2 9:30 PM, treadmill @ 1%, still sore, intended to go 6 miles again, but could only endure 5 miles 181   D1             5  
Friday 4/6/2012 off         (1 hour elliptical) 181.5                    
Saturday 4/7/2012 run Roxbury 8.95 1:26:31 09:40.0 7:28 AM, River Rd Trail - 5.09mi in 53:09, (10:27 avg) //

8:34 AM, Jeep Trail - 3.86mi in 33:22 (8:38 avg)
183.5   G1         8.95      
Sunday 4/8/2012 run Roxbury 12.62 1:54:23 09:03.8 7:07 AM, Market - Painter - Squire - Boot, 32F, sunny 183   I2   12.62            
Week's Total       40.57 6:14:48 09:14.3   181.2143                    
Monday 4/9/2012 run gym 6 0:50:49 08:28.2 8:05 PM, treadmill @ 1%,
184   D1             6  
Tuesday 4/10/2012 run home 4.05 0:41:52 10:20.2 4:23 AM, 40F, clear,
sore hips
181   I2   4.05            
Wednesday 4/11/2012 run gym 8 1:06:57 08:22.1 8:02 PM, treadmill @ 1%,
feeling ok, kind of stiff at the start
183.5   D1             8  
Thursday 4/12/2012 run Bethel HS track 6.17 0:50:40 08:12.7 8:04 PM, 50F, clouds, moderate wind 182   I2   6.17            
Friday 4/13/2012 run gym / Berkshire Corp. Park 9.02 1:22:30 09:08.8 4:45 AM, gym, treadmill @ 1%,
4mi in 34:50 (8:43 avg) //

5:59 PM, Berkshire corp park,
once around king of the hill course,
5.02mi in 47:43 (9:30 avg)
182.5   D1 / I2   5.02         4  
Saturday 4/14/2012 run Roxbury / Berkshire Corp. Park 12.53 1:54:44 09:09.4 Roxbury, 8:14 AM, 1.27mi in 12:00,
9:26 avg, /
8:35 AM, 2.37mi in 19:16 (8:07 avg) /
9:46 AM, 3.81mi in 37:17 (9:47 avg) //

5:36 PM, 5.08mi in 46:11 (9:06 avg)
184.5   I2   12.53            
Sunday 4/15/2012 run Huntington Park 16 2:47:48 10:29.3 Huntington Park + Aspetuck Valley Trail, 50, sunny at start, warming up through run - (started at 7:46 AM) 182.5   G1         16      
Week's Total       61.77 9:35:20 09:18.8   182.8571                    
Monday 4/16/2012 run home 6.55 0:59:23 09:04.0 6:54 PM 75F at sunset 182   I2   6.55            
Tuesday 4/17/2012 run Meckauer Park 6.33 0:55:27 08:45.6 7:28 PM 70F at sunset 180.5   I2   6.33            
Wednesday 4/18/2012 run Berkshire corp park 6.07 0:57:01 09:23.6 7:01 PM 55F at sunset 182.5   I2   6.07            
Thursday 4/19/2012 x-train gym       elliptical, stairmaster, etc - 1 hour 182.5                    
Friday 4/20/2012 run Berkshire corp park 8.31 1:12:37 08:44.3 7:00 PM 60F at sunset, twice around King of the Hill course --

new shoes - New Balance 890
182   E1               8.31
Saturday 4/21/2012 run Roxbury 7.83 1:06:12 08:27.3 8:00 AM, 1.66 mi in 15:27 (9:17 avg) //

8:36 AM, 4.12mi in 30:29 (7:23 avg) //

9:36 AM, 2.05mi in 20:16 (9:53 avg)
181.5   E1               7.83
Sunday 4/22/2012 run Kent 13.39 1:59:12 08:54.1 8:16 AM, Bulls Bridge to Iron Mountain Preserve via Geer Mountain Rd,
45F, wind, clouds. /
1600 ft of climb and descent

http://connect.garmin.com/activity/170648702

182   E1               13.39
Week's Total       48.48 7:09:52 08:52.0   181.8571                    
Monday 4/23/2012 run gym 6 0:51:45 08:37.5 8:30 PM, gym, treadmill @ 1% 182   D1             6  
Tuesday 4/24/2012 run gym 5 0:42:02 08:24.4 9:15 PM, gym, treadmill @ 1% 181.5   D1             5  
Wednesday 4/25/2012 run gym 6 0:47:53 07:58.8 7:55 PM gym, treadmill @ 1% 183   D1             6  
Thursday 4/26/2012 run gym 8 1:09:34 08:41.8 8:30 PM gym, treadmill @ 1%,
6mi in 50:12 (8:22 avg) //

9:30 PM gym, treadmill @ 5%,
2mi in 19:22 (9:41 avg)
182.5   D1             8  
Friday 4/27/2012 run work 5.07 0:44:28 08:46.2 5:04 PM, from work to "The Summit" in Bethel and back 181.5   E1               5.07
Saturday 4/28/2012 run Roxbury 4.3 0:38:37 08:58.8 7:53 AM, 3.05mi in 27:47 (9:07 avg) //

8:44 AM, 1.25mi in 10:50 (8:40 avg)
182.5   E1               4.3
Sunday 4/29/2012 run Berkshire Corp Park 8.28 1:07:26 08:08.6 6:28 PM, twice around King Of The Hill course 182   E1               8.28
Week's Total       42.65 6:01:45 08:28.9   182.1429                    
Monday 4/30/2012 run gym 8 1:04:04 08:00.5 8:00 PM treadmill @ 1% 182   D1             8  
Tuesday 5/1/2012 run gym 7 1:01:51 08:50.1 8:00 PM treadmill @ 1%, w/u 2mi in
17:07 (8:33 avg) //

8:20 PM treadmill @ 7%, HILL, 3mi in
28:03 (9:21 avg) //

8:50 PM treadmill @ 1%, c/d, 2mi in
16:41 (8:21 avg)
182   D1             7  
Wednesday 5/2/2012 run gym 7 0:55:18 07:54.0 8:00 PM, treadmill @ 1% 181   D1             7  
Thursday 5/3/2012 run gym 8 1:03:17 07:54.6 9:00 PM, treadmill @ 1% 182.5   D1             8  
Friday 5/4/2012 run Meckauer Park 6.31 0:55:24 08:46.8 7:09 PM - 70F, stomach pains in addition to the hip pain 183   E1               6.31
Saturday 5/5/2012 race Roxbury 10.1 1:25:04 08:25.3 8:15 AM, w/u, 0.82mi in 7:43 (9:23 avg)

8:35 AM race, 4.14mi in 28:43 (6:57 avg)

9:36 AM c/d, 5.14mi in 48:38 (9:27 avg)
183   E1               10.1
Sunday 5/6/2012 run Roxbury 17.32 2:41:21 09:18.9 Roxbury, 7:30 AM - Hills! - 3mi warmup around park, followed by Botsford, Mallory and Squire / Apple

183.5   E1               17.32
Week's Total       63.73 9:06:19 08:34.3   182.4286                    
Monday 5/7/2012 run gym 8 1:03:09 07:53.6 8:33 PM, gym, treadmill @ 1%,
8mi in 1:03:00 (7:54 avg)
182   D1             8  
Tuesday 5/8/2012 run gym 8 1:12:13 09:01.6 8:30 PM, treadmill @ 1%, w/u,
2mi in 16:42 (8:21 avg) //

8:47 PM, treadmill @ 8%, HILL,
4mi in 39:34 (9:53 avg) //

9:30 PM, treadmill @ 1%, c/d,
2mi in 15:57 (7:58 avg)
180   A3     8          
Wednesday 5/9/2012 run gym 8 1:03:11 07:53.9 9:05 PM, treadmill @ 1% 180.5   D1             8  
Thursday 5/10/2012 run home 6.13 0:56:54 09:16.9 7:23 PM, 55F, mixed clouds, sun, wind, slow - not sore, just tired 183   E1               6.13
Friday 5/11/2012 run work 8.71 1:19:02 09:04.4 4:18 PM - from work, to Summit of Bethel to Shelter Rock School to Meckauer Park, back to work parking lot 184   E1               8.71
Saturday 5/12/2012 race / run Roxbury 14.72 2:15:42 09:13.1 7:40 AM, 3.05mi in 27:54 (9:09 avg) //

8:33 AM, 3.63mi in 24:24 (6:43 avg) //

10:14 AM, 8.04mi in 1:23:24 (10:22 avg)
183.5   E1               14.72
Sunday 5/13/2012 run home 16.52 2:26:45 08:53.0 9:05 AM, sunny, warm,
home to Taunton - 12mile loop - and
back home
182.5   E1               16.52
Week's Total       70.08 10:16:56 08:48.2   182.2143                    
Monday 5/14/2012 run gym 6 0:49:12 08:12.0 9:20 PM, treadmill @ 1% 182   D1             6  
Tuesday 5/15/2012 run gym 8 1:17:56 09:44.5 8:03 PM, treadmill @ 1% - w/u,
2mi in 17:05 (8:32 avg) //

8:21 PM, treadmill @ 9% - HILL,
5mi in 52:51 (10:34 avg) //

9:15 PM, treadmill @ 1% - c/d,
1mi in 8:00
183.5   A3     8          
Wednesday 5/16/2012 run Meckauer Park 4.83 0:45:06 09:20.2 65F, sunset, humid 182   E1               4.83
Thursday 5/17/2012 run DHS track 8.1 1:08:37 08:28.3 8:53 PM, 55F, clear 183.5   E1               8.1
Friday 5/18/2012 run Berkshire Corp. Park 5.53 0:50:44 09:10.5 7:38 PM, sunset, 65F, once around King of the Hill course 182.5   E1               5.53
Saturday 5/19/2012 run Bethel - downtown / gym 10.85 1:32:25 08:31.1 w/u - 7:32 AM, 1.24mi in 12:02 (9:43 Avg) //

tribute run - 7:50 AM, 3.26mi in 22:35,
(6:55 avg) //

c/d - 8:35 AM, 3.35mi in 33:57 (10:08) //

8:20 PM, gym, treadmill @ 1%,
3mi in 23:51 (7:36 avg)
184.5   I2                
Sunday 5/20/2012 run Roxbury 12.83 1:50:38 08:37.4 7:25 AM, 60F, sunny, warming up, through morning - Clam Shell 181.5   E1             12.83
Week's Total       56.14 8:14:38 08:48.6   182.7857                    
Monday 5/21/2012 run gym 8 1:03:09 07:53.6 8:21 PM gym, treadmill @ 1%,
8mi in 1:03:09
183   D1             8  
Tuesday 5/22/2012 run gym 9 1:24:11 09:21.2 8:17 PM - treadmill @ 1%, w/u
2mi in 16:53 (8:27 avg) //

8:34 PM - treadmill @ 8%, HILL,
6mi in 59:17 (9:53 avg) //

9:35 PM - treadmill @ 1 %, c/d
1mi in 8:01
182.5   A3     9          
Wednesday 5/23/2012 run gym 7 0:55:55 07:59.3 9:20 PM, treadmill @ 1% 182.5   D1             7  
Thursday 5/24/2012 run DHS track 8.06 1:07:21 08:21.4 7:59 PM, 60F, clouds 181.5   E1               8.06
Friday 5/25/2012 run work 8.71 1:20:47 09:16.5 3:19 PM, 70F, clouds, humid,
work - The Summit - Meckauer - work
183.5   E1               8.71
Saturday 5/26/2012 run Roxbury 5.01 0:42:45 08:32.0 8:03 AM, 65F, humid,
1.01mi in 9:09 (9:04 avg) //

9:10 AM, 70F, humid,
4.00mi in 33:36 (8:24 avg)
181   E1               5.01
Sunday 5/27/2012 run Southbury - Bridle Trail 12 1:41:15 08:26.3 6:15 AM, 60F, humid, clouds, 183   E1               12
Week's Total       57.78 8:15:23 08:34.4   182.4286                    
Monday 5/28/2012 run Berkshire Corp. Park 8.27 1:11:15 08:36.9 7:44:00 AM, 70F, humid, fog
Twice around King Of The Hill course
181.5   E1               8.27
Tuesday 5/29/2012 run gym 8 1:15:38 09:27.3 7:45 PM, w/u, treadmill @ 1%,
2mi in 15:57 (7:59 avg) //

8:02 PM, HILL, treadmill @ 10%,
4mi in 44:06 (11:01 avg) //

8:46 PM, c/d, treadmill @ 1%,
2mi in 15:35 (7:48 avg)
182.5   A3     8          
Wednesday 5/30/2012 run Meckauer Park 8.21 1:09:47 08:30.0 70F, sunny (sunset) 181   E1               8.21
Thursday 5/31/2012 run gym 8 1:02:09 07:46.1 8:33 PM, treadmill @ 1% 181.5   D1             8  
Friday 6/1/2012 run Berkshire Corp. Park 8.28 1:13:25 08:52.0 Twice around King of the Hill course,
65F, clouds
182   E1               8.28
Saturday 6/2/2012 run / race Roxbury 9.93 1:19:26 08:00.0 w/u - 8:00 AM, 60F, rain,
2.04mi in 18:15 (8:58 avg) //

8:36 AM, race - up Chalybes, down Hemlock, 4.4mi in 29:28 (6:41 avg),
4th place //

9:33 AM, c/d - 3.49mi in 31:43 (9:05 avg)
181   E1               9.93
Sunday 6/3/2012 run Southbury - Bridle Trail 11.93 1:40:57 08:27.7 6:37 AM, 60F, sunny 181.5   G1         11.93      
Week's Total       62.62 8:52:37 08:30.3   181.5714                    
Monday 6/4/2012 run gym 8 1:02:00 07:45.0 9:03 PM 184   D1             8  
Tuesday 6/5/2012 run gym 8 1:08:15 08:31.9 8:30 PM, w/u, treadmill @ 1%,
2mi in 16:22 (8:11 avg) //

8:46 PM, HILL, treadmill @ 5%, 4mi in 35:56 (8:59 avg) //

9:06 PM, c/d, treadmill @ 1%,
2mi in 17:57 (7:58 avg)
181.5   A3     9          
Wednesday 6/6/2012 run Meckauer Park 6.27 0:55:54 08:54.9 7:54 PM, sun - clouds, 60F 181   E1               6.27
Thursday 6/7/2012 run gym 8 1:01:28 07:41.0 7:55 PM gym, treadmill @ 1% 181   D1             8  
Friday 6/8/2012 run Meckauer Park / Gym 10.31 1:24:46 08:13.3 2:06 PM, 75F, partly cloudy, Meckauer Park, 6.31mi in 53:02 (8:24 avg) //

8:20 PM, gym, treadmill @ 1%,
4mi in 31:44 (7:56 avg)
180   E1 / D1             4 6.31
Saturday 6/9/2012 run Roxbury 10.2 1:16:53 07:32.3 7:27 AM - 65F, humid, overcast,
3.56mi in 29:57 (8:25 Avg) //

8:36 AM - Marathon Pace (approx),
6.64mi in 46:56 (7:04 avg)
180   E1               10.2
Sunday 6/10/2012 run Southbury - Bridle Trail 12 1:37:28 08:07.3 6:19 AM -- 65F, humid, partly cloudy, deer flies 179.5   G1         12      
Week's Total       62.78 8:26:44 08:04.3   181                    
Monday 6/11/2012 run gym 4 0:32:46 08:11.5 8:30 PM treadmill @ 1%,
181.5   D1             4  
Tuesday 6/12/2012 run gym 6 0:46:40 07:46.7 9:00 PM treadmill @ 1% 182.5   D1             6  
Wednesday 6/13/2012 run gym 4 0:31:15 07:48.8 9:28 PM treadmill @ 1% 180   D1             4  
Thursday 6/14/2012 run gym 6 0:45:27 07:34.5 8:39 PM treadmill @ 1% 181   D1             6  
Friday 6/15/2012 off travel         178.5                    
Saturday 6/16/2012 race Mount Washington 10.67 1:58:38 11:07.1 7:50 AM - w/u #1 - 2.07mi in 20:43,
(9:59 avg) //
8:40 AM - w/u #2 - 1mi in 9:34 //

Race - 7.6mi in 1:28:21 (11:38 avg)
    A3     10.67          
Sunday 6/17/2012 run Berkshire Corp. Park 8.25 1:11:06 08:37.1 6:00 PM, twice around King of the Hill course, 60F, sunny     E1               8.25
Week's Total       38.92 5:45:52 08:53.2   180.7                    
Monday 6/18/2012 run home 6.09 0:54:23 08:55.8 7:31 PM - 65F, sunny 180.5   E1               6.09
Tuesday 6/19/2012 run gym 8 1:00:58 07:37.3 8:55 PM, treadmill @ 1% 181   D1             8  
Wednesday 6/20/2012 run Meckauer Park 6.27 0:50:19 08:01.5 8:17 PM, 65F, sunny, sunset 180.5   E1               6.27
Thursday 6/21/2012 run gym 8 1:03:02 07:52.7 9:35 PM, treadmill @ 1% 178.5   D1             8  
Friday 6/22/2012 run Huntington Park 6.27 1:06:16 10:34.1 3:31 PM, 83F, clouds, humid 180   G1         6.27      
Saturday 6/23/2012 race Roxbury 11.99 1:31:43 07:39.0 8:01 AM, w/u 2.07mi in 18:24 (8:54) //

8:34 AM, race Minors Bridge,
6.4mi in 41:34 (6:30 avg) //

9:27 AM, c/d 3.52mi in 31:45 (9:01 avg)
181.5   I2   11.99            
Sunday 6/24/2012 run Roxbury 11.15 1:45:47 09:29.2 7:35:00 AM, 65F, sun 179   E1               11.15
Week's Total       57.77 8:12:28 08:31.5   180.1429                    
Monday 6/25/2012 run gym 6 0:49:36 08:16.0 8:53 PM, gym, treadmill @ 1% 181.5   D1             6  
Tuesday 6/26/2012 run DHS track 8.89 1:17:58 08:46.2 9:03 PM, 32 laps in Lane 8,
60F, clouds
184   E1               8.89
Wednesday 6/27/2012 run Berkshire Corp. Park 6.2 0:55:56 09:01.3 8:12 PM, once around King of the Hill course, 65F, sunset 182.5   E1               6.2
Thursday 6/28/2012 run Berkshire Corp. Park 8.25 1:09:41 08:26.8 7:31 PM - 70F, sunset, twice around
king of the hill course
182   E1               8.25
Friday 6/29/2012 run gym / Meckauer Park 8.3 1:11:13 08:34.8 4:33 AM, gym treadmill @ 1%,
4mi in 30:50 (7:43 avg) //

5:44 PM, Meckauer Park, 94F, sun,
4.3mi in 40:23 (9:23 avg)
178   D1 / E1             4 4.3
Saturday 6/30/2012 run Roxbury 11.13 1:38:57 08:53.4 9:39 AM, down Jeep Trail, Rt 67, Mine Hill Rd, Judds Bridge.
80F, sun
179   E1               11.13
Sunday 7/1/2012 run Southbury - Bridle Trail 12.12 1:35:40 07:53.6 6:34 AM, 70F, sun, humid, deer flies were swarming! 179   G1         12.12      
Week's Total       60.89 8:39:01 08:31.4   180.8571                    
Monday 7/2/2012 run gym 8 1:00:31 07:33.9 8:33 PM, gym treadmill @ 1% 179.5   D1             8  
Tuesday 7/3/2012 run gym 4 0:31:53 07:58.3 8:03 PM, gym, treadmill @ 1% 180   D1             4  
Wednesday 7/4/2012 race Bethel 9.45 1:11:43 07:35.3 7:50 AM, Bethel, w/u
2.52mi in 22:38 (8:59 avg) //

8:45 AM, Bethel, w/u #2
0.9mi in 7:42 (8:33 avg) //

9:00 AM, RACE, 8K - 4.97mi in 31:11
(6:16 avg) 14th place, 1st in M 45-49 //

9:42 AM, Bethel, c/d,
1.06mi in 10:12 (9:39 avg)
180.5   I2   9.45            
Thursday 7/5/2012 run Berkshire Corp. Park 8.26 1:13:18 08:52.4 7:12 PM, 80F, sun, twice around King Of The Hill course 178   E1               8.26
Friday 7/6/2012 run Home 5.59 0:48:51 08:44.3 3:27 PM, 89F, sun 179   E1               5.59
Saturday 7/7/2012 race Roxbury 10.56 1:18:00 07:23.2 7:35 AM, 73F, clouds, humid ,
2.03 mi in 18:46, (9:15 avg) //

8:20 AM, 75F, clouds, humid ,
0.41mi in 4:00 (9:46 avg) //

8:33 AM, 78F, clouds, humid ,
Race: 8.12mi in 55:14 (6:48 avg)
180   E1               10.56
Sunday 7/8/2012 run Huntington Park / Aspetuck Valley Trail 17.67 2:47:08 09:27.5 7:15 AM, 80F, sun, humid, preview of
a portion of next week's YES trail race, onto Aspetuck around 4.7 miles, everyone fell on the trail at least once. To save time, we took the roads (mostly) on the way back.
181   G1         17.67      
Week's Total       63.53 8:51:24 08:21.9   179.7143                    
Monday 7/9/2012 run DHS track 7.15 0:58:46 08:13.1 8:48 PM 80F, clouds 178.5   E1               7.15
Tuesday 7/10/2012 run gym 8 0:59:45 07:28.1 8:22 PM, Treadmill @ 1% 179   D1             8  
Wednesday 7/11/2012 run Berkshire Corp. Park 6.18 0:54:51 08:52.5 7:15 PM, 85F, sun, King of the Hill course + Maple Row - home 178   E1               6.18
Thursday 7/12/2012 run Meckauer Park 8.02 1:09:08 08:37.2 7:36 PM, 85F, sun 179   E1               8.02
Friday 7/13/2012 run home 5.16 0:48:11 09:20.3 7:22 PM, 85F, clouds, humid 179   E1               5.16
Saturday 7/14/2012 race Huntington Park 10.19 1:35:44 09:23.7 8:24 AM, 1.2mi in 12:21 (10:18 avg) //

9:02 AM, race, trail 10K,
6.49mi in 57:24 (8:51 avg) //

10:07 AM, 2.5mi in 25:59 (10:24 avg)
180.5   G1         10.19      
Sunday 7/15/2012 run New Milford 16.19 2:13:02 08:13.0 7:26 AM, 75F, cloudy, humid,
w/u + twice around NM 8 Miler Course,
0.39 in 3:54 (10:00 Avg)
7.9 in 1:05:52 (8:20 Avg)
7.9 in 1:03:16 (8:01 Avg)

179   E1               16.19
Week's Total       60.89 8:39:27 08:31.9   179                    
Monday 7/16/2012 run home 5.24 0:51:33 09:50.3 9:09 PM, 80F, slow! 179.5   E1               5.24
Tuesday 7/17/2012 run gym 8 1:02:00 07:45.0 7:50 PM, treadmill @ 1%, General Aerobic w/ 10x100m
strides after 3 miles
179   D1             8  
Wednesday 7/18/2012 run gym 12 1:34:05 07:50.4 8:25 PM, treadmill @ 1%, Med Long 179.5   D1             12  
Thursday 7/19/2012 run DHS track 6.12 0:53:45 08:47.0 7:31 PM, 75F, clouds 178.5   E1               6.12
Friday 7/20/2012 run home 6.16 0:56:53 09:14.1 4:01 PM, 55F, overcast - it had just stopped raining. Slow. 181   E1               6.16
Saturday 7/21/2012 races New Britain 11.07 1:34:40 08:33.1 Nutmeg State Games - New Britain, CT
10:15 AM - w/u 2.13mi in 20:05
(9:26 avg) //

11:30 AM - 1 mile race - 5:36 //

12:14 PM - 2.14mi in 20:51 (9:43 avg) //

1:26 PM - 1.04mi in 10:18 (9:56 avg) //

2:30 PM - 2 mile race - 12:03 //

3:15 PM - c/d - 2.76mi in 25:47 (9:20 avg)
181.5   A3 / E1     3         8.07
Sunday 7/22/2012 run New Milford 17.1 2:40:20 09:22.6 7:35 AM, 75F, sun - twice around New Milford 8 miler course 178   E1               17.1
Week's Total       65.69 9:33:16 08:43.6   179.5714                    
Monday 7/23/2012 run Meckauer Park 6.32 0:59:48 09:27.7 7:38 PM, sunset, 81F, humid 178.5   E1               6.32
Tuesday 7/24/2012 run Gym 8 1:00:31 07:33.9 6:15 PM, treadmill @ 1%,
8mi w/ 8 x 0.1mi strides
177.5   D1             8  
Wednesday 7/25/2012 run home - 7 bridges 13.06 2:03:22 09:26.8 8:18 PM, 75F, clear,
slow - tired legs
177.5   E1               13.06
Thursday 7/26/2012 run Gym 3 0:25:48 08:36.0 5:04 AM, treadmill @ 1% 175.5   D1             3  
Friday 7/27/2012 run Gym 6 0:50:49 08:28.2 8:20 PM, treadmill @ 1% 180.5   D1             6  
Saturday 7/28/2012 race New Milford / gym 12.28 1:35:53 07:48.5 8:17 AM, 1.18mi in 11:45 (9:57 avg) /
9:00 AM, RACE - 7.9 mi in 53:19
(6:45 avg) //
10:03 AM, 1.2mi in 12:51 (10:42 avg) //
9:50 PM, gym, treadmill @ 1%
2mi in 17:51 (8:56 avg)
181   I2 / D1   10.28         2  
Sunday 7/29/2012 run Home - Pond Brook - Hawleyville loop 18.01 2:45:48 09:12.4 7:25 AM, 70F, overcast, humid 177.5   E1               18.01
Week's Total       66.67 9:41:59 08:43.8   178.2857                    
Monday 7/30/2012 run Ogunquit, ME 6.03 0:55:21 09:10.7 5:37 AM, 65F, sun rise 177.5   E1               6.03
Tuesday 7/31/2012 run Frye Island, ME 10.12 1:22:33 08:09.4 7:37:00 AM, 65F, sun, w/u, 3.47mi in 32:28 (9:21 avg) //

8:10 AM, threshold, 4.01mi in 27:43 (6:55 avg) //

8:39 AM, c/d, 2.64mi in 22:22 (8:28 avg)
    E1               10.12
Wednesday 8/1/2012 run Frye Island, ME 14.01 1:48:56 07:46.5 8:21 AM, 62F, sun     E1               14.01
Thursday 8/2/2012 run Frye Island, ME 6.43 0:55:03 08:33.7 6:39 AM, 65F, clouds     E1               6.43
Friday 8/3/2012 run Frye Island, ME 12.05 1:36:10 07:58.8 6:29 AM, 65F, clouds, humid
    E1               12.05
Saturday 8/4/2012 run Roxbury 20.49 2:52:22 08:24.7 6:15 AM, 70F, fog, humid,
14.25mi in 2:02:52 (8:37 avg) //

8:34 AM, 80F, sun, humid,
6.24mi in 49:30 (7:56 avg)
179   E1               20.49
Sunday 8/5/2012 run gym 4 0:30:58 07:44.5 3:21 PM, treadmill @ 1% 177.5   D1             4  
Week's Total       73.13 10:01:23 08:13.4   178                    
Monday 8/6/2012 run gym / Home 10.16 1:32:32 09:06.5 4:50 AM, treadmill @ 1% ,
4mi in 31:48 (7:57 avg) //

8:43 PM, home, 6.16mi in 1:00:41 (9:51 avg)
176.5   D1 / E1             4 6.16
Tuesday 8/7/2012 run DHS track / gym 10.16 1:25:11 08:23.1 4:48 AM, DHS Track, 5.16mi in 46:07,
(8:56 avg) //

8:50 PM, gym, treadmill @ 1%, w/
6 x 100m, 5mi in 39:04 (7:49 avg)
179.5   E1 / D1             5 5.16
Wednesday 8/8/2012 run home - 7 bridges 14.06 2:01:21 08:37.9 8:28 PM, 77F, clear 180   E1               14.06
Thursday 8/9/2012 run gym 6 0:49:40 08:16.7 8:30 PM, treadmill @ 1% 178   D1             6  
Friday 8/10/2012 run gym 12 1:30:23 07:31.9 8:35 PM, treadmill @ 1% 179.5   D1             12  
Saturday 8/11/2012 run Roxbury 6.26 0:50:00 07:59.2 7:56 AM, 2.02mi in 18:51 (9:21 avg) //

8:32 AM, 4.24mi in 31:09 (7:21 avg)
176.5   E1               6.26
Sunday 8/12/2012 run home - Big Y - 12 mile loop - Berkshire Corp Park 19.1 2:31:49 07:56.9 8:16 AM, home to Big Y - 12 mile loop including Taunton Hill, Birch Hill, Taunton Lake, back to Big Y, then through Berkshire Corporate Park, back home.
78F, humid, partly cloudy, some sun
178.5   E1               19.1
Week's Total       77.74 10:40:56 08:14.7   178.3571                    
Monday 8/13/2012 run gym / Home 10.09 1:31:22 09:03.3 4:44 AM, gym, treadmill @ 1%,
4mi in 32:07, (8:02 avg) //

8:03 PM, home route, 70F, clouds,
6.09mi in 59:15 (9:43 avg)
174.5   D1 / E1             4 6.09
Tuesday 8/14/2012 run DHS track 10.35 1:19:09 07:38.8 8:56 PM, w/u, 3.23mi in 27:45
(8:36 avg) //

9:27 PM, threshold, 4.01mi in 26:23
(6:35 avg) //

9:55 PM, c/d, 3.11mi in 25:01
(8:03 avg)
179.5   I2   10.35            
Wednesday 8/15/2012 run gym 6 0:50:14 08:22.3 treadmill @ 1%, 7:15 PM 177   D1             6  
Thursday 8/16/2012 run Meckauer Park 6.38 0:54:58 08:36.9 7:05 PM, 75F, clouds 178.5   E1               6.38
Friday 8/17/2012 run work + most of Danbury Half Marathon course 13.24 1:50:32 08:20.9 2:14 PM, 86F, sunny,
too much traffic for comfort at this time of the day - mid Friday afternoon
176.5   E1               13.24
Saturday 8/18/2012 run Roxbury, gym 13.23 1:49:43 08:17.6 Roxbury:
7:31 AM, 65F, rain, 3.08 in 27:25,
(avg 8:54) /
8:04 AM, 65F, rain, 1.49mi in 13:07,
(avg 8:50) /
8:33 AM, 65F, overcast, 3.65mi in
25:58 (7:07 avg) /
9:28 AM, 70F, overcast, 2.01mi in
19:23 (9:40 avg) //

Gym:
treadmill @ 1%, 3mi in 23:50 (7:57 avg)
176   E1 / D1             3 10.23
Sunday 8/19/2012 run Roxbury 20.14 2:55:20 08:42.3 7:03 AM, 60F, sun, Judds Bridge,
Steep Rock, Walker Brook
178   E1               20.14
Week's Total       79.43 11:11:18 08:27.1   177.1429                    
Monday 8/20/2012 run DHS track 10.15 1:23:55 08:16.1 8:51 PM, 70F 179   E1               10.15
Tuesday 8/21/2012 run DHS track 10.03 1:17:18 07:42.4 8:50 PM, 65F, clear,
10mi General Aerobic, w/ 10x100m strides after 4 miles
177.5   I2   10.03            
Wednesday 8/22/2012 run home - 7 bridges 13.07 1:56:22 08:54.2 8:47 PM 71F, clear, mostly pretty slow, tired legs 178.5   E1               13.07
Thursday 8/23/2012 run gym 6 0:47:41 07:56.8 8:00 PM, treadmill @ 1% 176.5   D1             6  
Friday 8/24/2012 run Meckauer Park 6.11 0:53:34 08:46.0 6:42 PM, 82F, clear 177   E1               6.11
Saturday 8/25/2012 run Roxbury 22.27 3:02:51 08:12.6 6:11 AM, 60F, clouds, Walker Brook,
15.0 mi in 2:06:53 (8:27 avg) //

8:34 AM, 65F, clouds, Boot,
7.27mi in 55:58 (7:42 avg)
174.5   E1               22.27
Sunday 8/26/2012 run Pond Brook - Butterfield loop 6.23 0:54:06 08:41.0 6:59 AM, 60F, sunny,
Pond Brook boat launch, up and down Butterfield
177.5   E1               6.23
Week's Total       73.86 10:15:47 08:20.2   177.2143                    
Monday 8/27/2012 run gym 10 1:17:22 07:44.2 4:35 AM, gym, treadmill @ 1%
6mi in 45:59 (7:40 avg) //

7:40 PM, gym, treadmill @ 1%
4mi in 31:23 (7:51 avg)
175.5   D1             10  
Tuesday 8/28/2012 run DHS track 11.22 1:24:37 07:32.5 8:16 PM, 65F, clear, w/u
3.08mi in 26:23 (8:33 avg) //

8:43 PM, threshold, 5.01mi in 33:01,
(6:36 avg) //

9:19 PM, c/d, 3.13mi in 25:13 (8:04 avg)
178   J1 11.22              
Wednesday 8/29/2012 run Big Y - Bethel Hills 12 1:42:30 08:32.5 6:11 AM, 65F, sunny 175.5   E1               12
Thursday 8/30/2012 run home 6.15 0:56:37 09:12.4 7:54 PM, full moon, 65F 177.5   E1               6.15
Friday 8/31/2012 run gym / work - summit 10.22 1:23:37 08:10.9 4:41 AM gym, Treadmill @ 1%,
6mi in 45:23 (7:34 avg) //

2:32 PM - work to Summit (Bethel) and back, 4.22mi in 38:14 (9:04 avg)
175.5   D1 / E1             6 4.22
Saturday 9/1/2012 race Roxbury 5.77 0:45:48 07:56.3 7:52 AM, w/u, 1.71mi in 14:17 (8:22 avg), 70F sun //

8:35 AM, RACE, 1.0 mi in 5:37 //

9:45 AM, c/d, 3.06mi in 25:53 (8:28 avg),
80F, sun
177   A3 / E1     1         4.77
Sunday 9/2/2012 run Berkshire Corp. Park 6.28 0:55:55 08:54.2 7:38 AM, 65F, overcast 175   E1               6.28
Week's Total       61.64 8:26:26 08:13.0   176.2857                    
Monday 9/3/2012 race New Haven 15.41 1:50:18 07:09.5 w/u 8:10 AM, 65F, sun, 2.0mi in
17:52 (8:55 avg) //
Race 8:43 AM, 70F, sun, 12.4mi in
1:21:27 (6:34 avg) //
c/d 10:54 AM, 75F, sun, 1.01mi in
10:59 (10:54 avg)
178   I2   15.41            
Tuesday 9/4/2012 run gym 6 0:46:56 07:49.3 treadmill @ 1%, 8:10 PM 176.5   D1             6  
Wednesday 9/5/2012 run Big Y - Bethel Hills,
Gym
15.04 2:08:09 08:31.2 6:10 AM - 10.04mi in 1:29:05 (8:52 avg),
Big Y loop //

8:10 PM - gym, treadmill @ 1%,
5mi in 39:04 (7:49 avg)
176.5   E1 / D1             5 10.04
Thursday 9/6/2012 run gym 10 1:18:55 07:53.5 8:40 PM - gym, treadmill @ 1% 177.5   D1             10  
Friday 9/7/2012 run DHS track 9.2 1:11:31 07:46.4 9:02 PM - w/u 3.09mi in 26:49 (8:41 avg)

9:33 PM - threshold - 3mi in 20:16
(6:45 avg)

9:55 PM - c/d 3.11mi in 24:26 (7:51 avg)
177   J1 9.2              
Saturday 9/8/2012 run Roxbury / gym 11.35 1:41:09 08:54.7 8:10 AM - Roxbury - 3 short, easy runs, (did timing for race) 7.35mi in 1:10:11
(9:33 avg) //

7:55 PM gym, treadmill 1%, 4mi in
30:58 (7:44 avg)
178   E1 / D1             4 7.35
Sunday 9/9/2012 run Roxbury 22.26 3:17:09 08:51.4 7:14 AM, 65F, sun, not humid,
comfortable
178.5   E1               22.26
Week's Total       89.26 12:14:07 08:13.5   177.4286                    
Monday 9/10/2012 run gym 10 1:17:57 07:47.7 4:35 AM, gym treadmill @ 1%
6mi in 46:32 (7:45 avg) //

9:55 PM, gym treadmill @ 1%
4mi in 31:25 (7:51 avg)
176.5   D1             10  
Tuesday 9/11/2012 run DHS track / Meckauer Park 10.37 1:24:03 08:06.3 4:45 AM, DHS track, 6.07 mi in 47:24
(7:49 avg) 24 laps in lane 2, 45F, clear //
6:24 PM, Meckauer Park, 4.3mi in 36:39 (8:31 avg) 70F, sun
177.5   E1               10.37
Wednesday 9/12/2012 run Big Y - taunton lake/ home 17.23 2:26:10 08:29.0 4:38 AM, Big Y - Taunton Lake,
13.06mi in 1:47:55 (8:16 avg) , 55F, foggy //

8:03 PM, home, 4.17mi in 38:15
(9:11 avg), 68F, clear
175.5   E1               17.23
Thursday 9/13/2012 race Matrix Corp Ctr, Danbury 4.1 0:29:06 07:05.9 6:12 PM, w/u 70F, sun, 1mi in 9:26 //

6:30 PM, Race - 5k, 3.1mi in 19:40 (6:21 avg)
176.5   I2   4.1            
Friday 9/14/2012 run work + most of Danbury Half Marathon course 13.6 1:53:25 08:20.4 3:42 PM, 75F, clouds, lots of traffic 177.5   E1               13.6
Saturday 9/15/2012 run Roxbury 9.87 1:16:33 07:45.3 7:08 AM, 65F, some clouds,
Squire Rd - Counter Clockwise,
4.92mi in 41:24 (8:25 avg) //

8:34 AM, 70F, Squire Rd - Clockwise,
4.95mi in 35:09 (7:06 avg)
176   E1               9.87
Sunday 9/16/2012 run Harrybrooke Park 20.1 2:31:38 07:32.6 7:39 AM, 45F, sun, 4mi in 32:28 (8:22 avg) //

8:13 AM, 50F, 8.52mi in 58:36 (6:53 avg) //

9:15 AM, 60F, 7.58mi in 1:00:34 (7:59 avg)
176   E1               20.1
Week's Total       85.27 11:18:52 07:57.7   176.5                    
Monday 9/17/2012 run gym 10 1:19:24 07:56.4 4:35 AM, gym treadmill @ 1%
6mi in 47:51 (7:59 avg) //

8:15 PM, gym, treadmill @ 1%,
4mi in 31:33 (7:53 avg)
175   B1 / D1       6     4  
Tuesday 9/18/2012 run gym 9 1:08:09 07:34.3 8:10 PM, treadmill @ 1%:
9mi in 1:08:09
177.5   D1             9  
Wednesday 9/19/2012 run DHS track 9.04 1:09:53 07:43.8 8:30 PM, 3.03mi in 24:23 (8:03 avg) //

9:00 PM 2.98mi in 21:51 (7:20 avg) -
6x600m w/ 200m recovery
1 - 2:20 / 1:15
2 - 2:20 / 1:16
3 - 2:20 / 1:18
4 - 2:22 / 1:17
5 - 2:22 / 1:20
6 - 2:23 / 1:15 (6:22 avg pace for fast segments) //

9:25 PM 3.03mi in 23:39 (7:48 avg)
176   A3     9.04          
Thursday 9/20/2012 run gym / Home 10.63 1:29:35 08:25.6 4:35 AM, gym, treadmill @ 1%,
6mi in 48:14 (8:02 avg) //

7:50 PM, home, 4.63mi in 41:21
(8:56 avg) 60F, clouds
176.5   D1 / E1             6 4.63
Friday 9/21/2012 run gym 8 1:02:08 07:46.0 8:00 PM, treadmill @ 1% 177.5   D1             8  
Saturday 9/22/2012 race Roxbury 11.42 1:35:11 08:20.1 7:50 AM, 3.77mi in 35:37 (9:28 avg) //

8:38 AM, race, 3.0 mi in 19:19 (6:26 avg)

9:30 AM, 4.65mi in 40:15 (8:39 avg)
177.5   B1       11.42        
Sunday 9/23/2012 run Roxbury 13.22 1:54:03 08:37.6 8:08 AM, 55F, sun 177   E1               13.22
Week's Total       71.31 9:38:23 08:06.6   176.7143                    
Monday 9/24/2012 run gym 6 0:45:50 07:38.3 9:40 PM, treadmill @ 1% 178   D1             6  
Tuesday 9/25/2012 run home 7.03 1:01:19 08:43.3 7:36 PM, 60F, clear 177.5   B1       7.03        
Wednesday 9/26/2012 run gym 6 0:45:43 07:37.2 8:05 PM, treadmill @ 1% 177   D1             6  
Thursday 9/27/2012 run gym 4 0:30:51 07:42.8 9:40 PM, treadmill @ 1% 177   D1             4  
Friday 9/28/2012 race Ragnar Adirondacks 2012 9.9 1:11:48 07:15.2 12:30 PM, w/u 1mi in 9:30 //

1:00 PM, 8.9mi in 1:02:18 ? (7:00 avg)?
    E1               9.9
Saturday 9/29/2012 race Ragnar Adirondacks 2012 26.6 3:15:56 07:22.0 12:00 AM, 14.4mi in 1:42:14 ? (7:06 avg)

7:00 AM, 12.2mi in 1:33:32 ? (7:40 avg)
    E1 / B1       12.2       14.4
Sunday 9/30/2012 run ATV trails 4.16 0:44:54 10:47.6 4:40 PM, recovery - trail run, easy 174.5   G1         4.16      
Week's Total       63.69 8:16:21 07:47.6   176.8                    
Monday 10/1/2012 run gym 6 0:47:58 07:59.7 8:22 PM, treadmill @ 1% 180.5   D1             6  
Tuesday 10/2/2012 run gym 8.5 1:02:46 07:23.1 8:38 PM, w/u, treadmill @ 1%
3mi in 23:27 (7:49 avg) //

9:02 PM, intervals,
5 x 0.3mi w/ 90 sec. recovery,
1 - 0.3mi in 1:59 / 1:30,
2 - 0.3mi in 1:55 / 1:30,
3 - 0.3mi in 1:55 / 1:30,
4 - 0.3mi in 1:52 / 1:30,
5 - 0.3mi in1:52 / 1:30
178.5   A3     8.5          
Wednesday 10/3/2012 run DHS track, parking lot 7.19 1:05:08 09:03.5 8:46 PM, 68F, heavy fog 178   B1       7.19        
Thursday 10/4/2012 run gym 12 1:28:52 07:24.3 treadmill @ 1%, 8:00 PM 177.5   D1             12  
Friday 10/5/2012 run gym 6 0:47:19 07:53.2 treadmill @ 1%, 8:00 PM 179   D1             6  
Saturday 10/6/2021 run Roxbury 10.16 1:28:01 08:39.8 8:39 AM, 55F, sun, up hemlock,
3.54mi in 27:26 (7:45 avg) //

9:25 AM, 60F, sun,
6.62 in 1:00:35 (9:09 avg)
177.5   E1               10.16
Sunday 10/7/2012 run Home - Pond Brook - Hawleyville loop 19.94 2:49:00 08:28.5 9:03 AM, 45F, clouds 179   B1       19.94        
Week's Total       69.79 9:29:04 08:09.2   178.5714                    
Monday 10/8/2012 run gym 10 1:18:51 07:53.1 5:00 AM, gym, treadmill, 4mi in
31:36 (7:54 avg) //

8:40 PM, gym, treadmill @ 1%, 6mi in
47:15 (7:53 avg)
176   D1             10  
Tuesday 10/9/2012 run DHS track 8.8 1:07:10 07:38.0 8:45 PM, w/u, 2.23mi in 18:47 (8:25 avg)
//
9:04 PM, 6x800m w/ 400m Rec :
1 - 3:16 / 2:12
2 - 3:12 / 2:10
3 - 3:07 / 2:14
4 - 3:05 / 2:15
5 - 3:06 / 2:15
6 - 3:05 / 2:16
//
9:37 PM, c./d, 2.07mi in 16:10 (7:48 avg)
179   A3     8.97          
Wednesday 10/10/2012 run home - 7 bridges 13.42 1:56:55 08:42.7 8:01 PM, 55F, clouds 178   B1       13.42        
Thursday 10/11/2012 run gym 6 0:47:11 07:51.8 8:58 PM, treadmill @ 1% 177   D1             6  
Friday 10/12/2012 run Frye Island, ME 7.38 0:56:39 07:40.6 5:26 PM, 50F, windy 180.5   E1               7.38
Saturday 10/13/2012 run Frye Island, ME /
Meckauer Park
11.21 1:28:36 07:54.2 8:13 AM, 28F, sun, Frye Island,
5:13 PM, 50F, sun, Meckauer Park
    E1               11.21
Sunday 10/14/2012 run home - Poverty Hollow 21.03 2:45:13 07:51.4 8:55 AM, 50F, overcast - big hill at 10 miles, followed by long down-hill - Sunset Hill 180   E1               21.03
Week's Total       77.84 10:20:35 07:58.4   178.4167                    
Monday 10/15/2012 run gym 10 1:17:06 07:42.6 4:42 AM, treadmill @1%, 4mi in 30:50
(7:43 avg) //
7:55 PM, treadmill @ 1%, 6mi in
46:16 (7:43 avg)
175.5   D1             10  
Tuesday 10/16/2012 run DHS track 10.21 1:17:39 07:36.3 8:03 PM, w/u, 3.13mi in 24:57
(7:58 avg) //

8:30 PM, 6x800m w/ 400m rec ,
1 - 3:01 / 2:20
2 - 3:06 / 2:16
3 - 3:02 / 2:16
4 - 3:05 / 2:17
5 - 3:06 / 2:19
6 - 3:06 / 2:21
(total - 4.5mi in 32:21 - 7:11 avg)

9:04 PM, 2.58mi in 20:21 (7:52 avg)
180.5   A3     10.21          
Wednesday 10/17/2012 run home 7.06 1:03:09 08:56.7 7:25 PM, 55F, recovery,
legs felt pretty stiff, loosened up a bit t a few miles in.
177.5   B1       7.06        
Thursday 10/18/2012 run gym / DHS track 14.08 1:50:41 07:51.7 4:39 AM, gym, treadmill @ 1%,
4mi in 31:03 (7:46 avg) //

8:13 PM, DHS track, 57F,
10.08mi in 1:19:38 (7:54 avg)
177.5   D1 / B1       10.08     4  
Friday 10/19/2012 run gym 8 1:02:01 07:45.1 8:06 PM, treadmill @ 1% 179   D1             8  
Saturday 10/20/2012 run, race Roxbury, gym 12.62 1:36:46 07:40.1 7:22 AM, Roxbury, 58F, heavy fog,
4.28mi in 34:01 (7:57 avg) //

8:33 AM, 4.3mi in 27:48 (6:28 avg) //

9:37 AM, c/d 2.04mi in 19:14
9:26 avg)

8:05 PM, gym, treadmill @ 1%,
2mi in 15:42 (7:51 avg)
179   E1 / D1             2 10.98
Sunday 10/21/2012 run Harrybrooke Park 20.12 2:37:10 07:48.7 8:34 AM, 53F, sun, comfortable 178   B1       20.12        
Week's Total       82.09 10:44:32 07:51.1   178.1429                    
Monday 10/22/2012 run gym / DHS track 10.18 1:19:59 07:51.4 4:42 AM, gym, treadmill @ 1%
4mi in 31:16 (7:49 avg) //

8:45 PM, DHS track, 6.18mi in 48:43
(7:53 avg)
177.5   D1 / E1             4 6.18
Tuesday 10/23/2012 run gym 10 1:17:41 07:46.1 4:42 AM, gym, treadmill @ 1%
4mi in 30:48 (7:42 avg) //

8:35 PM, gym, treadmill @ 1%
6mi in 46:53 (7:49 avg)
179   D1             10  
Wednesday 10/24/2012 run DHS track 10.13 1:17:07 07:36.8 8:09 PM, w/u 3.14mi in 25:13 (8:01 avg)
//
8:37 PM, 3x1200m w/ 400m Recovery jog -
1 - 4:48 / 2:08,
2 - 4:42 / 2:07,
3 - 4:43 / 2:09 //

8:59 PM, c/d 4.01mi in 31:19
7:48 avg
178.5     10.13              
Thursday 10/25/2012 run gym / 7 Bridges 14.23 2:01:17 08:31.4 4:39 AM, gym, treadmill @ 1%,
4mi in 31:05 (7:46 avg) //

7:37 PM, 7 Bridges, 56F, clear,
10.23mi in 1:30:12 (8:49 avg)
177.5   D1 / B1       10.23     4  
Friday 10/26/2012 run Meckauer Park 10.14 1:22:17 08:06.9 7:12 AM, Meckauer Park, clouds,
53F, 4.14mi in 36:27 (8:48 avg) //

8:46 PM, gym, treadmill @ 1%,
6mi in 45:50 (7:38 avg)
179.5   E1 / D1             6 4.14
Saturday 10/27/2012 run Roxbury 10.38 1:22:32 07:57.1 7:51 AM, 2.05mi in 18:21 (8:58 avg) //

8:35 AM, 7.18mi in 53:30 (7:27 avg) //

10:22 AM, 1.15mi in 10:41 (9:15 avg)

60F, overcast, wind
178   B1       10.38        
Sunday 10/28/2012 race Kent 12.73 1:35:36 07:30.6 11:23 AM, 2.73mi in 23:05 (8:28 avg) //

11:59 AM, 5.00 mi in 31:13 (6:16 avg) //

12:39 PM, 5.00 mi in 41:18 (8;16 avg)
178   I2   12.73            
Week's Total       77.79 10:16:29 07:55.5   178.2857                    
Monday 10/29/2012 run home 6.1 0:53:20 08:44.6 1:07 PM, 58F, WIND, RAIN,
(pre-hurricane Sandy)
176   E1               6.1
Tuesday 10/30/2012 run gym 10 1:17:44 07:46.4 8:20 PM, treadmill @ 1% 180   D1             10  
Wednesday 10/31/2012 run gym 12 1:29:47 07:28.9 7:20 PM, treadmill @ 1% 180   D1             12  
Thursday 11/1/2012 run DHS track 7.08 0:55:11 07:47.7 8:05 PM, DHS track, 48F, clouds 178.5   B1       7.08        
Friday 11/2/2012 run gym 6 0:44:56 07:29.3 8:30 PM, treadmill @ 1% 180   D1             6  
Saturday 11/3/2012 race Roxbury 9.4 1:16:50 08:10.4 7:50 AM, 3.1mi in 28:32 (9:12 avg) //

8:30 AM, 3.9mi in 25:37 (6:34 avg) //

9:10 AM, 2.4mi in 22:41 (9:27 avg)
179   E1               9.4
Sunday 11/4/2012 run Boardman Bridge - New Milford 18.12 2:36:58 08:39.8 8:03 AM, 40F, windy, sunny 180   B1       18.12        
Week's Total       68.7 9:14:46 08:04.5   179.0714                    
Monday 11/5/2012 run gym 6 0:45:41 07:36.8 8:20 PM, treadmill @ 1% 180.5   D1             6  
Tuesday 11/6/2012 run DHS 6.22 0:56:09 09:01.6 7:13 PM, DHS - outside of track and parking lot, 38F, windy
178   E1               6.22
Wednesday 11/7/2012 run gym 8 1:00:38 07:34.8 9:09 PM, treadmill 1%, with 8x100m strides 179   D1             8  
Thursday 11/8/2012 run gym 9.75 1:12:28 07:25.9 treadmill @ 1%,
8:10 PM, w/u, 3mi in 23:34 (7:51 avg) //

8:35 PM, 3x1mi w/ 0.25mi rec:
1 - 6:28 / 2:06
2 - 6:20 / 2:07
3 - 6:19 / 2:10 //

9:00 PM, c/d, 3mi in 23:24 (7:48 avg)
180.5   A3     9.75          
Friday 11/9/2012 run gym 6 0:46:27 07:44.5 8:40 PM, treadmill @ 1% 180   D1             6  
Saturday 11/10/2012 run Roxbury / gym 8.01 1:04:52 08:05.9 9:01 AM - Roxbury, 3.01mi in 26:38
(8:51 avg) //

7:40 PM - gym, treadmill @ 1%
5mi in 38:14 (7:39 avg)
181.5   E1 / D1             5 3.01
Sunday 11/11/2012 run home - 7 bridges 13.62 1:50:27 08:06.6 8:45 AM, 45F,                      
Week's Total       57.6 7:36:42 07:55.7   179.9167                    
Monday 11/12/2012 run gym 6 0:45:26 07:34.3 8:10 PM - gym, treadmill @ 1% 181.5   D1             6  
Tuesday 11/13/2012 run gym 7 0:52:21 07:28.7 8:05 Pm - gym, treadmill @ 1% 179.5   D1             7  
Wednesday 11/14/2012 run DHS track 6.07 0:46:29 07:39.5 8:40 PM, 36F, clear 179.5   B1       6.07        
Thursday 11/15/2012 run gym 6 0:46:45 07:47.5 9:10 PM - gym, treadmill @ 1% 181.5   D1             6  
Friday 11/16/2012 run gym 4 0:30:47 07:41.8 8:42 PM - gym, treadmill @ 1% 179   D1             4  
Saturday 11/17/2021 run Philadelphia 3.16 0:31:24 09:56.2 8:29 PM - city streets     E1               3.16
Sunday 11/18/2012 race Philadelphia Marathon 26.2 2:59:40 06:51.5 7:00 AM - 40F, partly cloudy,
slight wind. Positive splits.
    I2   26.2            
Week's Total       58.43 7:12:52 07:24.5   180.2                    
Monday 11/19/2012 off                                
Tuesday 11/20/2012 run gym 3 0:23:49 07:56.3 9:10 PM - gym, treadmill @ 1% 183   D1             3  
Wednesday 11/21/2012 run gym 5 0:39:12 07:50.4 8:14 PM - gym, treadmill @ 1% 182.5   D1             5  
Thursday 11/22/2012 run Roxbury 7.52 1:00:56 08:06.2 9:04 AM - w/u, 2.5mi in 22:46
(9:06 avg) //

9:35 AM - run-for-a-cure, 3.01mi in 20:10, (6:42 avg) //

10:12 AM - c/d - 2.01mi in 18:00 (8:58 avg)
182.5   E1               7.52
Friday 11/23/2012 run Meckauer Park / Gym 7.33 1:02:34 08:32.1 8:38 AM, Meckauer Park, 3.33mi in 31:19, (9:24 avg) //

7:45 PM, gym, 4mi in 31:15 (7:49 avg)
180   E1 / D1             4 3.33
Saturday 11/24/2012 run Roxbury / gym 7.65 1:00:30 07:54.5 8:10 AM, Roxbury, 1.25mi in 11:30
(9:12 avg) //
8:35 AM, Roxbury, 2.4mi in 18:05
(7:32 avg) //
7:40 PM, gym, treadmill @ 1%,
4mi in 30:55 (7:44 avg)
180.5   E1 / D1             4 3.65
Sunday 11/25/2012 run Roxbury 9.59 1:21:18 08:28.7 8:03 AM - Judds Bridge, 30F, wind 182.5   E1               9.59
Week's Total       40.09 5:28:19 08:11.4   181.8333                    
Monday 11/26/2012 run Gym 6 0:45:37 07:36.2 8:05 Pm - gym, treadmill @ 1% 183   D1             6  
Tuesday 11/27/2012                                  
Wednesday 11/28/2012                                  
Thursday 11/29/2012                                  
Friday 11/30/2012                                  
Saturday 12/1/2012                                  
Sunday 12/2/2012                                  
Week's Total       6 0:45:37 07:36.2   183