may, week 3

mon
tues-set of 40 pushups
wed-4.5 miles. set of 61 pushups
thurs
fri
sat
sun

may, week 2

Mon- 11 miles, 71 mins, night adventure run around keene. definitely worth doing again
200 pushups, 4 sets of 50
tues-30 min bike ride, 40 pushups
wed-5 miles 32 mins
thurs-9 miles to goose pond and back
fri- nada
sat
sun

beginning of may

mon-7 miles
tues- 0
wed-5 miles 32 mins
thurs
fri
sat
sun 6 miles with jay

April

4/24 sun - Straight 5, 33 mins, 1st mile 7:07, last mile 6:34. set of 42 pushups, set of 30, set of 45. set of 40 situps, set of 25.
mon- straight 4, 24:20. first mile 6:08, last 5:24
tues-straight 5 30:30 1st mile-6:50 last mile 5:24
wed- workout 6X [400-200] 8 mile day
thurs-7 miles
fri
sat
sun

Week 2

wed beech hill 7, 48 mins. set of 30 pushups, 2 min plank set of 20 pushups
thurs-5 miles 20 pushups, 57 situps
fri 5 miles
sat -0
sun

Getting back into shape

Tues 2/15- 5.2 miles on the treadmill. 600 calories burned.
wed-3 miles
thurs-5 miles
fri- 3 miles
sat-0
sun-3 miles
mon-0
tues-4 miles

1/10-1/16

mon-in town 5
tues- beech hill 7
wed
thurs-
fri-
sat-
sun-

Winter Break Training

1/2 Sun- 7 miles
mon-5 miles
tues-drummer hill workout 4 miles traveling, 2Xmile 659 and 715, 3X400 71 71 80 3X200 30 31 31, 11 mile day
wed-3 mile shake out
thurs-
fri-
sat-
sun-

12/16-12/26

thurs- Intown 5, 35 mins. first day back after finals
fri-
sat-
sun-
mon-
tues-
wed-
thurs-
fri-
sat-
sun-

12/6-12/12

mon- 800 meter jog, felt really really bad. Will up mileage to 65/70 throughout winter break.
tues- 7 miles 46:30 AM 5 miles 34:34 PM
wed-2 mile warm up, 4X2,3X4,1X8,3X4,4X2 2's 34,35,35,36 4's 82,74,82 8-2:50 4's 81,80, 78 2's 38,34,36,34 total time: 31:15 17 min cool down on indoor track. 10 mile day
thurs-5 miles 34 mins followed by 2 miles. 6 strides indoors.
fri-
sat-
sun-

11/29-12/5

mon-High school 10 4X30,60,90's w/ equal rest. suffered from sore legs. 62:52
tues-Beech Hill 7 for the first time, a very nice run to do. 49:11
wed-beech hill 10 reverse, 67:50, rough run. nasty wind and rain.
thurs-Yale 7 in 46:31. starting to get really chilly out. the trail is a little messy, but its run-able.
fri-3 miles in 19:33
sat-warm up-1.5 miles, 3k-9:49.88 4X400- anchor time 58/59 total: 4 miles
sun-yale 5 in 35 mins

Total:44 miles

11/22-11/28

mon-1st day back 3.1 miles 19:26 last mile 5:44
tues-5 miles, 31:26 first mile 6:45, last 5:16
wed-0 miles
thurs- cranberry run 4.5 miles +2 mile warm up. 26:51 for 12th place out of 310. finished just behind corey hill, should have gone to pass him sooner.
fri-0
sat-0
sun-3 miles 6:03, 6:18, 5:38 = 17:59 felt good.

11/15-11/21

mon-7 miles 46:50
tues-5 miles at 32:37
wed-7 miles, felt good.
thurs-wisdom teeth surgery
fri-recovery
sat-recovery
sun-recovery
19 miles

11/8-11/14

mon-3.1 miles in 19:30, 1st mile 6:45, last mile 5:27. did core workout w/ sit ups and weights
tues-5 miles at 32 mins, then lifting
wed- 2.5 miles
thurs-3 miles, lifting
fri-
sat-2 miles
sun-7 miles in 45:53

11/1-11/7

mon-8 1/2 mile ash hill loop strides 50 mins
tues-3 miles warm up/cool down, 4X200,3X400,2X800,3X400,4X200 2's: 34,35,36,35,36,35,36,33 4's: 76,76,77,79,77,77 8's: 2:45, 2:44 total: 9 miles
wed-5 miles 34 mins
thurs-9 miles ash hill loop X 2 48:18
fri- easy 3
sat-2 mile warm up, 8k at ECAC's 102nd place in 28:22 2 mile cool down. In Bristol, RI on the ocean, pretty cool place to race. 9 mile day.
sun-

total:44 miles

10/25-10/31

mon-2 mile warmup 8X(400/200) with 200 m rest. aimed for 76/36, averaged out at 75/35, best being 69/34, worst 76/36. 8 mile day.
tues-restful 5, 33 mins
wed-2 miles to robin hood, 2 miles back. Ran 4 loops, 4:36,:41, :46, :41 10 mile day
thurs-straight 5, felt good, 34:40
fri-easy 3 miles
sat-2 mile warm up 5 mile race in 29:18 on a slow hilly course 2 mile cool down
sun-

total:40 miles

10/18- 10/24

mon-11 mile day 3 mile time trial 16:23 4X400, 4X200
tues- 5 miles at 32:48
wed- HS 10 at 61:54 8 strides
thurs- Ash hill loop(1.5mi) X3 8:45 9:00 9:54 3 miles there, 3 back, recovery jog 1.5
12 mile day
fri- easy 5- 33 mins
sat-13 miles, 1 hr 25 mins. got lost attempting yale 10 in reverse. do not attempt again.
sun-

total: 56 miles

10/11-10/17

mon-yale 7 at 42:38 strides 1st mile 6:14, last mile 5:52
tues-yale 5 at 33:34
wed-monadnock track workout 3X4, 2X8, 1X mile, 2X8, 3X4 9 mile day
thurs-5 miles
fri-3 miles
sat-8k 31st place 29:45 at williams 4 miles warm/cool 9 mile day
sun-5 am miles 33:00, 5 pm miles 36:00

total: 48 miles
almost back up to my pre-sickness mileage.

9/27-10/3

mon-Yale 7, best time so far, 40:54. First mile 6:15, last mile 5:32
drills and 6 strides
tues-Shake out 3 in AM Yale 7 PM 42:34. first mile 6:07, last mile 5:41. overall a little too fast.
wed-shake out 3 in AM. 5 Robin Hoods, 4 miles in transit, 4:46, :46, :39, :50, 5:10
Total for day 13 miles.
thurs-easy 5 with puddles 6 strides
fri-easy 3
sat-2 mile warm up 5 mile race.
sun-sick, no run
Week total:47 miles

9/20-9/26

mon-Ran yale 7 at 45 min pace with 2 death hills (3:47, 3:49) thrown in and drills/strides. 10 mile day.
tues-Ran 3 AM miles, Ran 5 PM Miles, 6 strides.
wed- Ran 2 miles warmup, 6X800 in stadium. Full recovery. 2:40,:44,:39,:37,:54,:36 and 2 mile cool down. 10 mile day.
thurs- 3 AM miles 5 PM Miles.
fri- Easy 5
sat- 5k Race, w/ warm up and cool down total: 7 miles
sun-10.5 miles, straight 10 to bridge in swanzey

Total:58.5 miles

9/13-9/19

mon-ran 2 miles to robin hood, did 4 loops at 1400 meters each. 4:31,38,59,38. Need to watch pace on future workouts. Ran 2 back. 8 mile day.
tues-Ran Yale 5 at an easy 34:10.
wed- Ran easy 3 AM, Ran 2.5 to HS track ran 18 loops alternating 75 seconds and 95 seconds. Went a bit off pace and feeling the burn in a bad way. Ran 2.5 back.
Day total 12.5
thurs-3 AM miles, 5 PM miles felt good
fri-
sat-Ran 2 mile warm up, 5 mile race in 27:21, 2 mile cool down
sun-ran 10 miles in 69:45, felt a little rough on the legs at points, but overall a great run. Hilly Goose course i believe.

Total:52.5 miles

9/6-9/11

Mon- ran yale hill long 2:29,39,35,40 short 29, 29, 30, 30
10 miles
Tues- Ran 5 morning miles at 33:34, negative split by 40 seconds.
Wed- Ran Yale 7, 42:40. Best time so far, felt good. Opened in 6:39, closed in 5:41.
Thurs- Ran 3miles AM 20 flat. Ran Yale 5 PM 34:31.
Fri- Ran to Yale Hill, 3X5 shorts. first one 26, the rest 29-31. 10 mile day.
Sat- Easy 3 miles.
Sun- Off
43 for the week

9/3/10

Easy 3 in preparation for tomorrows 5k race.

9/1

3 AM miles
5 miles

8/31/10

ran yale hill. 4 long and shorts. 2:38, 2:41, 2:52, 2:54, .33, .30, .31, .30
hot day.
total 10 miles

8/30/10

Solo 7 miles, hot as balls out.
45:31

8/28-8/29

Sat-Sleep through morn workout, ran 3 shake out miles in PM
Sun- 3 miles in AM

8/27/10

Easy 3 this morning.
Decent 5 this afternoon through downtown Keene.
50 miles since Sunday.

8/26/10 part 2

2 miles,
strides and drills

8/26/10

Yale 7 at 47:43.
Shoulda been faster

8/25/10

Morning run of 3 miles, afternoon run of 5 miles.

8/24/10 part 2

3 miles went well, ran to and from A fields and for 4 loops.
Tomorrow will start out early, but its only 3 miles to start

8/24/10

Ran about 3 miles to Yale Hill, ran 3 longs at 2:30, 2:43, 2:46 and ran 3 shorts at 30,31,30.7. Ran 3 miles back. Sore calves, but they'll feel better soon.

Running 3-4 miles at 4 pm.