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.

8/23/10

Lots of athletic testing today. Did Yale 7 again at 45:14.
Tomorrow morning is Yale hill. Should be interesting.

KSC

First day of practice today.
We did Yale 7 at in 46:36.