Monday, April 25, 2011

Week ending May 1, 2011

4/25 - 5 miles AM (40 minutes), 5 miles PM (33:30)

4/26 - 5 miles AM (36 minutes), 10 miles PM (61 minutes)

4/27 - 5 miles AM (40 minutes), workout PM (2 x mile (4:54, 4:56), 2 x 800 (2:28, 2:27), 2 X 400 (71, 70) 400 jog recovery after miles, 200m jog after 800s and 400s. (10 miles)

4/28 - 5 miles AM (40 minutes), 7 miles PM (47 minutes)

4/29 - 5 miles with strides AM (40 minutes), 8 miles PM (52 minutes)

4/30 - 7 miles (50 minutes)

5/1 - Jame Joyce Ramble 10K (31:47) PR - 3 mile warm up, 4 mile cool down (13 miles)

Summary: 85 miles for the week. Was hoping to be a little faster on Sunday but it was windy and I competed the best I could. Splits (from memory) were something like 4:52, 9:57, 15:07, 20:21, 25:37, 30:42, 31:47. A few faster guys were a little slower than I expected but a few didn't seem to be affected. Tried to work with Brennan Bonner (GBTC) to stay on pace but he did more of the work for the middle 4 miles.

Tuesday, April 19, 2011

Week ending April 24, 2011

4/18 - 10 miles on Boston Marathon course with Brandon and a couple of his PEA kids (77 minutes)

4/19 - 5 miles AM (40 minutes), 10 miles PM (66 minutes)

4/20 - workout (2 x 2 miles (9:58, 10:00), 1 x 2.25 miles (11:13), 200m jog recovery in 60 seconds) 6.5 miles @ average pace of 5:05 including jog recovery. Tough one. (11 miles)

4/21 - 5 miles AM (40 minutes), 9 miles PM (68 minutes)

4/22 - 5 miles AM (40 minutes), 10 miles PM (68 minutes)

4/23 - Out of Hibernation "5K" - 15:12 (warm up and cool down with Chris, Heather and Brandon, lousy weather) (11 miles)

4/24 - 14 miles (92 minutes)

Summary: 90 miles

Monday, April 11, 2011

Week ending April 17, 2011

4/11 - 6 miles AM (48 minutes), 9 miles PM (58 minutes)

4/12 - 6 miles AM (45 minutes), 10 miles PM (67 minutes)

4/13 - workout (3 x 2400, 1 x 2800 @ 5:00 pace, 200m jog recovery in 60 seconds) 6.625 miles @ average pace of 5:08 including jog recovery. (11 miles)

4/14 - 6 miles AM (48 minutes), 9 miles PM (67 minutes)

4/15 - 5 miles AM (40 minutes)

4/16 - Girls Inc. 5K (15:22) Ran with DD, had fun. (10 miles)

4/17 - off

Summary: 73 miles with a good workout and a good 5K. Stomach muscles are getting a little sore so I took Sunday off and will probably pull back on the miles a little bit for a while and try to make more time to do ab exercises.

Monday, April 4, 2011

Week ending April 10, 2011

4/4 - 6 miles AM (46 minutes), 10 miles PM (66 minutes)

4/5 - 6 miles AM (48 minutes), 10 miles PM (66 minutes)

4/6 - workout (5 x mile + 1 x 2000 @ 5:00 pace w/ 200m recovery in 60 seconds. 7 miles including recovery at average of 5:17 pace) (11 miles)

4/7 - 8 miles AM (64 minutes), 8 miles PM (60 minutes)

4/8 - 6 miles AM (48 minutes), 10 miles PM (65 minutes)

4/9 - 10 miles AM (65 minutes) plus 2 hours of full court alumni basketball madness...very sore!

4/10 - 15 miles (1:37) Wanted to get in 18 at a harder aerobic effort but my whole body was trashed from basketball yesterday

Summary: 100 miles