July - December 2000
| 07/03/00 | AM- 8mi 57:05 left ham tight. PM- 5mi 34:47 | 13 | |
| 07/04/00 | AM- 8mi 55:38 left ham tight. quite tired, took a 2hr nap | 8 | |
| 07/05/00 | PM- 4mi 28:59 - legs tired. | ART Treatment | 4 |
| 07/06/00 | PM- 2mi up, 4x100m strides on grass, 2x3200 (10:42, 10:42) 1:00 rest, 2mi down. Moderate left ham pain. lifted weights (upper body) | Threshold | 8 |
| 07/07/00 | AM- 6mi 40:21. PM- 5mi 35:33 - ice left ham | 11 | |
| 07/08/00 | AM- 9mi 1:04:29 - ice left ham | 9 | |
| 07/09/00 | PM- 16mi 1:54:17 w/800m in 2:50 (MP) - legs tired, ice both hams. | long run | 16 |
| Week Summary | Total: | 69 | |
| 07/10/00 | PM- 7mi 50:57 - legs tired | 7 | |
| 07/11/00 | AM- 5mi 34:46. PM- 2.6 up, 6x100m strides on grass, 8x~300m hill (56-62sec), 2mi down = 8mi | RE | 13 |
| 07/12/00 | AM- 5mi 34:53. PM- 8mi 55:20. lifted weights (upper body) | 13 | |
| 07/13/00 | PM- 2.25 up, 8x100m strides on grass, 2x3200m (10:51, 10:49) 1:00 rest, 2.25 down - legs very tired and heavy. | Threshold | 9 |
| 07/14/00 | AM- 6mi 40:14. PM- 8mi 55:40- right ham tight, still tired. | 14 | |
| 07/15/00 | AM- 8mi 55:46 - some pain in right ham, ice both hams. | 8 | |
| 07/16/00 | PM- 17mi+ 2:02:52 - timed 800m in 3:25 in middle of run- was running easy, same pace as the rest of the run. conclusion: I'm running faster than 7:00 pace on most of my runs. | long run | 17 |
| Week Summary | Total: | 81 | |
| 07/17/00 | AM- 5mi 35:38- sporadic pain on inside of left ankle. PM- 8mi 56:42- some pain on inside of left ankle/lower shin. ice, ibup. | 13 | |
| 07/18/00 | PM- 2.5mi up, 10x~300m hill (58-65sec), 2mi down- pain on inside of left ankle & lower left shin. ice, ibup. | RE | 8 |
| 07/19/00 | AM- 8mi 56:39- pain lower left shin & inside of left ankle. ice, ibup.- PM- 5mi 35:36- lower left leg still hurts. | 13 | |
| 07/20/00 | DNR- Rest left ankle/shin & got massage. | 0 | |
| 07/21/00 | PM- 2mi up, 6x100m strides (on grass), 2x3200 (10:39, 10:40) 1:05 rest, 3.7mi cooldown- some shin/inside left ankle pain during warmup only. | Threshold | 10 |
| 07/22/00 | AM- 8mi 55:07- some ankle pain during first 60sec of run, then pain free. | 8 | |
| 07/23/00 | PM- Ran for 2:09:02 w/11:00 uptempo toward the end- ~18mi. ibup. | long run | 18 |
| Week Summary | Sharp pain on inside of left ankle, behind ankle bone- seems to be getting better. Hurts mostly during beginning of each run, then subsides. | Total: | 70 |
| 07/24/00 | AM- 7mi 50:40- some pain on inside of left ankle early in the run | 7 | |
| 07/25/00 | DNR | 0 | |
| 07/26/00 | AM- 9mi 1:04:39 | 9 | |
| 07/27/00 | 6mi 42:11 | 6 | |
| 07/28/00 | AM- 9mi 1:02:55 | 9 | |
| 07/29/00 | AM- 8mi 58:01 | 8 | |
| 07/30/00 | AM- 9mi 60:00- rolled left ankle slightly. | 9 | |
| Week Summary | This was a scheduled down week. Left ankle thing is getting better. I have a doc appointment this coming week. | Total: | 48 |
| 07/31/00 | AM- 5mi 34:19. PM- 8mi 56:08- easy, slow | 13 | |
| 08/01/00 | AM- 4mi 30:22. PM- 8mi 51:55 w/5-4-3-2-1 fartlek (1:00 easy after first 3 workbouts, :30 easy after 4th). | 12 | |
| 08/02/00 | AM- 4mi 29:19. PM- 9mi 1:02:49 in Central Park. | 13 | |
| 08/03/00 | AM- 5mi 36:28- tired. PM- 2mi up, 6x100m strides on grass, 6400m continuous (5:29, 10:53, 16:23, 21:43), 2.5mi down - got caught in heavy rain - cool. | Threshold | 14 |
| 08/04/00 | AM- 9mi 1:03:31 | 9 | |
| 08/05/00 | AM- 1:11:53 easy, 8000m 28:17 (MP), 36:41 easy. TTR= 2:16:41 | MP | 20 |
| 08/06/00 | AM- 6mi 41:54 - tired, some posterior tibial tendinitis pain. ice, ibup | 6 | |
| Week Summary | Marathon pace workout was easier than I expected. Took gel at beginning of run, at beginning of MP, and 4th mile of MP. | Total: | 87 |
| 08/07/00 | PM- 9mi 1:03:50 | 9 | |
| 08/08/00 | AM- 4.5mi 31:30 - brisk. PM- 3mi up, 8x100m strides on grass, 12x~300m hill (64-59), 2mi down= 9.5mi | RE | 14 |
| 08/09/00 | AM- 4mi 30:52 - tired, slow. PM- 9mi 1:04:26 - tired, some pain on left posterior tibial tendon - ibuprofen | 13 | |
| 08/10/00 | AM- 4mi 29:05 - feel a little better. PM- 2mi up, 8x100m strides, 5x1600m (5:20, 5:20, 5:21, 5:19, 5:16) 1:00 rest, 2.5mi down= 10mi. ice & ibuprofen for posterior tibial tendinitis. | Threshold | 14 |
| 08/11/00 | AM- 7mi 49:35 | 7 | |
| 08/12/00 | Sheehan Classic 5 Mile - 26:14 14th place, 2mi up & 4mi down. (1st Titus Munge 23:05 - 2nd Gabriel Muchiri 23:07 - 3rd Ronald Mogaka 23:15). Go to My Races for details. | 11 | |
| 08/13/00 | PM- 1:11:31 easy, 10000m 35:18 (MP), 36:44 easy. TTR= 2:23:33 - ice left kneecap & left foot. | MP | 21 |
| Week Summary | I was shooting for sub 26:00 at the Sheehan Classic, but my disappointment was lessened after Sunday's successful marathon pace/long run workout. | Total: | 89 |
| 08/14/00 | AM- 7mi 50:57 - slow. PM- 5mi 36:00- got massage | 12 | |
| 08/15/00 | PM- 9mi 1:02:55 | 9 | |
| 08/16/00 | PM- 2mi up, 8x100m strides, 8000m continuous (5:24, 10:50, 16:10, 21:29, 26:45), 3.5mi down. | Threshold | 11 |
| 08/17/00 | AM- 8mi 55:37. PM- 5mi 35:32. | 13 | |
| 08/18/00 | PM- 8mi 55:55 | 8 | |
| 08/19/00 | NYRRC Club Champs 5 Mile - 25:15 13th place, 2mi up & 4mi down. (1st Paul Mwangi 23:55 - 2nd Brian Clas 24:04 - 3rd Toby Tanser 24:32). Go to My Races for details. | 11 | |
| 08/20/00 | PM- 22mi 2:35:31 - easy, but legs got tired toward the end. | long run | 22 |
| Week Summary | Pleased with race, satisfied with the 86 miles on only 9 runs. | Total: | 86 |
| 08/21/00 | AM- 6mi 43:19. PM- 9mi 1:05:04- tired, slow. | 15 | |
| 08/22/00 | AM- 4mi 29:18. PM- 2mi up, 8x100m strides, 8x800 (2:28, 2:30, 2:29, 2:27, 2:31, 2:25, 2:26, 2:26) 5:00 sendoff (400m jog after each), 2.5mi down | VO2 | 15 |
| 08/23/00 | AM- 5mi 34:53. PM- 8mi 57:53 - slow, posterior tibial tendinitis | ice, ibup | 13 |
| 08/24/00 | AM- 8mi 56:44 - sharp pain bottom of right foot. | 8 | |
| 08/25/00 | PM- 4mi 30:17 - ran 2mi in my Nike Armas, then got killer pain in bottom of right foot, so I ran 2 more miles barefoot on grass with no pain. | ibup | 4 |
| 08/26/00 | AM- 5mi 33:33 - brisk. PM- 8mi 56:00 - felt good, running in an old pair of Adidas Supernovas with no pain. Why was I running in the Armas yesterday, you ask? It's because I can't find a store that has the Supernovas in stock!! I have over 400 miles on my last pair. | 13 | |
| 08/27/00 | PM- 10mi+ 1:12:13, 12000m 42:12 (MP), 40:05 slow. Practiced drinking and taking gel during the MP portion of the run. TTR= 2:34:30 - ice left foot | MP | 23 |
| Week Summary | Satisfied with the mileage and two quality workouts, but concerned about left posterior tibial tendinitis and the sharp pain in the bottom (arch) of right foot. | Total: | 91 |
| 08/28/00 | PM- 5mi 37:50 - slow, legs tired. | 5 | |
| 08/29/00 | AM- 4mi 29:29 - tired, sore. | 4 | |
| 08/30/00 | DNR | 0 | |
| 08/31/00 | PM- 2.5mi up, 8x100m strides on grass, 8x800m (2:27, 2:26, 2:27, 2:27, 2:26, 2:26, 2:23, 2:19) 5:00 sendoff (400m jog rest after each), 2mi down | VO2 | 11 |
| 09/01/00 | AM- 8mi 56:18 | 8 | |
| 09/02/00 | AM- 7mi 49:43 | 7 | |
| 09/03/00 | PM- 8mi 54:34 - brisk | 8 | |
| Weekly Summary | This was a planned easy week and my feet/shin problems seem to be getting better. | Total: | 43 |
| 09/04/00 | AM- 9mi+ 1:05:00. PM- 5mi 33:23 - quick pace | 14 | |
| 09/05/00 | PM- 2mi up, 6x100m strides on grass, 10000m continuous in 33:16 (5:23, 10:43, 16:03, 21:20, 26:37, 31:58), 2.5mi down | Threshold | 11 |
| 09/06/00 | AM- 8mi 54:12 - felt good. PM- 6mi 41:48 - easy. | 14 | |
| 09/07/00 | AM- 5mi 34:57. PM- Warner Lambert 5K - 15:30 2nd place, 2mi up & 3mi down. (1st Brian Boyett 15:23). Go to my races for details. | VO2 | 13 |
| 09/08/00 | AM- 10mi 1:09:13. PM- 5mi 35:18. | 15 | |
| 09/09/00 | AM- 23mi 2:43:16 - pretty tired the last 60 minutes. ice left foot. | long run | 23 |
| 09/10/00 | PM- 7mi 48:14 - sluggish, tired. | 7 | |
| Week Summary | This is my highest mileage week ever, and I'm relatively healthy. | Total: | 97 |
| 09/11/00 | PM- 16mi+ 1:46:37 - pushed the middle miles- ran with Guy Gordon & Andy Latincsics | 16 | |
| 09/12/00 | AM- 5mi 34:37. PM- 8mi 56:46 - legs tired, heavy. left kneecap pain | 13 | |
| 09/13/00 | AM- 4mi 29:03. PM- 9mi 1:04:12 - left kneecap pain. ice & ibup. | 13 | |
| 09/14/00 | PM- 2mi up, 8x100m strides on grass, 4x1600m (5:03, 5:01, 4:57, 4:58) 9:50 sendoff (400m jog after each), 2.5mi down. legs were quite tired/heavy. | VO2 | 10 |
| 09/15/00 | AM- 5mi 34:44. PM- 8mi 58:02 - legs are sore/heavy. | 13 | |
| 09/16/00 | PM- 8mi 55:43 - tired. | 8 | |
| 09/17/00 | PM- 14mi 1:39:33 - feeling a little better, left kneecap hurts some. | 14 | |
| Week Summary | I was feeling quite run down toward the end of this week, so I took the weekend easy. I hope that I'll feel strong for the 1/2 marathon on 9/24. | Total: | 87 |
| 09/18/00 | AM- 5mi 35:42. PM- 8mi 57:17 | 13 | |
| 09/19/00 | PM- 9mi 1:04:41 | 9 | |
| 09/20/00 | PM- 2mi up, 8x100m strides on grass, 6x800m (2:29, 2:27, 2:27, 2:26, 2:25, 2:24) 4:50 sendoff (400m jog), 2.5mi down. | VO2 | 9 |
| 09/21/00 | PM- 5mi 36:18 - slow. got massage in the AM. | 5 | |
| 09/22/00 | AM- 8mi+ 58:25 | 8 | |
| 09/23/00 | PM- 4mi 27:02 on treadmill. | 4 | |
| 09/24/00 | Liberty Waterfront Half-Marathon - 1:10:56 6th place, 2mi up & 4mi down. {1st Fouzi Aloui 1:09:14 - 2nd Joe McVeigh 1:10:24}. Go to my races for details. | 19 | |
| Week Summary | Felt quite tired and run down early in the week, but by Saturday I was feeling OK. | Total: | 67 |
| 09/25/00 | PM- 7mi 49:40 on grass around soccer fields- quads are very sore. | 7 | |
| 09/26/00 | DNR- quads are trashed. | 0 | |
| 09/27/00 | PM- ~3mi 22:07 on grass- felt twinge in right hamstring, forced me to stop running. ice right ham. | 3 | |
| 09/28/00 | DNR- right ham is messed up. | 0 | |
| 09/29/00 | DNR- got electric stim for hamstring. | 0 | |
| 09/30/00 | AM- 5mi 33:54 in Gananoque, Ontario - my wife & I spent the weekend there so I could watch the Olympic marathon, 1500 and relay finals LIVE on CBC television. Ham got tight after about 20 minutes. | 5 | |
| 10/01/00 | DNR - biked about 55 minutes on the 1000 Islands Parkway- felt good. | 0 | |
| Week Summary | Well, the hamstring thing has me pretty concerned and I'm thinking of running the Columbus Marathon on 10/29 if my ham doesn't heal quickly. | Total: | 12 |
| 10/02/00 | PM- 4mi on treadmill in 28:14 with 2% incline. Got electric stim for right ham before I ran. Ham feels a lot better, some slight pain. | 4 | |
| 10/03/00 | PM- 2mi up, 8x100m strides on grass, 4x1200m (3:43, 3:43, 3:43, 3:42) 7:00 sendoff (400m jog after each), 2.5 mi down. felt hard, but under control. some lower right ham tightness, but not bad. ice ham. | VO2 | 9 |
| 10/04/00 | PM- 5mi 34:25- overall hamstring soreness from yesterday's workout. got electric stim & ultrasound before run, right ham is getting better | 5 | |
| 10/05/00 | DNR | 0 | |
| 10/06/00 | PM- 7mi 50:59. | 7 | |
| 10/07/00 | PM- 8mi 57:06- upper left ham is sore. | 8 | |
| 10/08/00 | PM- 7mi+ 49:15 - brisk | 7 | |
| Week Summary | Total: | 40 | |
| 10/09/00 | PM- 8mi 55:13 - left ham hurt some. ice & ibuprofen. | 8 | |
| 10/10/00 | AM- 5mi 34:39- tendon behind left knee hurt. PM- 2mi up, 5x1600 (5:20, 5:18, 5:17, 5:20, 5:19) 6:20 sendoff, 2mi down. left ham hurt some- ice. | Threshold | 14 |
| 10/11/00 | PM- 10mi 1:09:55- felt good. | 10 | |
| 10/12/00 | AM- 4mi 25:30- quick. PM- 8mi 55:58- easy. | 12 | |
| 10/13/00 | PM- 2mi up, 6x100m strides on grass, 6x800 (2:24, 2:26, 2:24, 2:26, 2:25, 2:25) 4:50 sendoff (400m jog after each), 2.5mi down. left ham hurt some. | VO2 | 9 |
| 10/14/00 | PM- 6mi 41:59 - legs are heavy & tired. | 6 | |
| 10/15/00 | PM- 9mi 1:01:00 - legs are heavy, slight pain in upper left hamstring. | 9 | |
| Week Summary | The workout on Tuesday went well, but my legs are still not feeling good. | Total: | 68 |
| 10/16/00 | PM- 5mi 34:00 - got electric stim on left ham before run. | 5 | |
| 10/17/00 | PM- 2mi up, 4800m continuous in 16:52 (5:36, 11:15, 16:52) marathon pace, 2mi down - upper left ham and butt hurt. | MP | 7 |
| 10/18/00 | DNR- ART treatment for hamstrings | 0 | |
| 10/19/00 | PM- 5mi 34:08. massage for hams/calves in AM. | 5 | |
| 10/20/00 | AM- 8mi 57:27 | 8 | |
| 10/21/00 | PM- 6mi 40:15 | 6 | |
| 10/22/00 | AM- 6mi 42:48 - hams feel heavy/tired. | 6 | |
| Week Summary | I'm hoping my legs will start to feel better soon. | Total: | 37 |
| 10/23/00 | DNR | 0 | |
| 10/24/00 | AM- 4mi 28:55 - easy. upper left ham hurt some. | 4 | |
| 10/25/00 | PM- 2mi up, 3x1600 (5:21, 5:22, 5:40) 6:20 sendoff. 1st 2 @ AT pace, last one at MP. then 5:00 rest, 4x400 (71,68,68,65) 4:00 sendoff, 2mi down. | AT/MP/RE | 8 |
| 10/26/00 | DNR- rest | 0 | |
| 10/27/00 | AM- 4mi 27:33 - easy | 4 | |
| 10/28/00 | AM- 2mi 13:39 in Donegal, PA | 2 | |
| 10/29/00 | Columbus Marathon - 2:34:33 19th place, 2mi up. {1st Elly Rono 2:15:27 - 2nd Nderitu Joseph 2:15:55} Go to my races for details. | 28 | |
| Week Summary | My first marathon - I went through the half in 1:14:29 and struggled home. | Total: | 46 |
| 10/30-11/12 | DNR - took two full weeks off with no running. | Total: | 0 |
| 11/13/00 | PM- 5mi 35:19 - left ham pain | 5 | |
| 11/14/00 | AM- 4mi 27:49 - left ham & left knee pain | 4 | |
| 11/15/00 | DNR - ibuprofen for left knee | 0 | |
| 11/16/00 | PM- 5mi 35:35 - inside of left kneecap hurts | 5 | |
| 11/17/00 | DNR | 0 | |
| 11/18/00 | AM- 8mi 56:04 - left kneecap & left ITB pain | 8 | |
| 11/19/00 | AM- 6mi ~43:00 - left ITB pain, had to walk last mile | ice | 6 |
| Week Summary | Getting back into it, with the normal left knee pains. | Total: | 28 |
| 11/20/00 | DNR | 0 | |
| 11/21/00 | AM- 7mi 49:44 - left knee ok | 7 | |
| 11/22/00 | AM- 4mi 26:58 | 4 | |
| 11/23/00 | AM- 8mi 57:40 - moderate left knee pain. ice, bromelain. | 8 | |
| 11/24/00 | AM- 7mi 50:38 - left knee pain | 7 | |
| 11/25/00 | PM- 8mi 56:00 | 8 | |
| 11/26/00 | PM- 6mi 39:48 | 6 | |
| Week Summary | Building mileage gradually - knee pain not serious. | Total: | 40 |
| 11/27/00 | AM- 3mi 20:51 on treadmill @ 2% incline. PM- 8mi 56:20 | 11 | |
| 11/28/00 | PM- 5mi 35:25 | 5 | |
| 11/29/00 | AM- 4mi 27:13. PM- 8mi 55:15 | 12 | |
| 11/30/00 | PM- 8mi 56:38 | 8 | |
| 12/01/00 | PM- 11mi 1:16:29 | 11 | |
| 12/02/00 | AM- 6mi 40:54 - hams tight. | 6 | |
| 12/03/00 | PM- 15mi 1:45:39 - felt good. | 15 | |
| Week Summary | getting back in the groove... | Total: | 68 |
| 12/04/00 | PM- 10mi 1:08:38 - got massage for hams/calves | 10 | |
| 12/05/00 | AM- 4mi 26:35. PM- 8mi 55:51 | 12 | |
| 12/06/00 | PM- 10mi 1:12:05 w/Tri-Athletics guys on hilly course. | 10 | |
| 12/07/00 | AM- 5mi 34:04. PM- 8mi 55:35 | 13 | |
| 12/08/00 | PM- 7mi 52:28 | 7 | |
| 12/09/00 | DNR | 0 | |
| 12/10/00 | AM- 9mi 1:05:01 | 9 | |
| Week Summary | Total: | 61 | |
| 12/11/00 | PM- 10mi 1:08:53 - got sharp pain in bottom of right foot toward end of run | 10 | |
| 12/12/00 | PM- DNR - medial side of left kneecap pain. ibup, bromelain & quad exercises | 0 | |
| 12/13/00 | PM- 11mi 1:19:18 w/Tri-Athletics guys - twisted left ankle. ice, ibup. | 11 | |
| 12/14/00 | PM- 9mi on treadmill @ work 58:02 - right calf sore. | 9 | |
| 12/15/00 | PM- 8mi 56:26 | 8 | |
| 12/16/00 | AM- 10mi 1:11:38 | 10 | |
| 12/17/00 | PM- 8mi 57:21 - right ham sore. | 8 | |
| Week Summary | time to start doubles... because of my new job, I need to be running by 6:00 AM. I need to get in the habit of getting up that early. | Total: | 56 |
| 12/18/00 | PM- 8mi 56:21 | 8 | |
| 12/19/00 | AM- 8mi 56:02 | 8 | |
| 12/20/00 | PM- 11mi 1:12:20 w/Tri-Athletics guys - pushed the pace. | 11 | |
| 12/21/00 | Noon- 8mi nt | 8 | |
| 12/22/00 | AM- 8mi 54:57 | 8 | |
| 12/23/00 | AM- 3mi 21:38 in Vernon, NY (roads were slippery- bad footing) | 3 | |
| 12/24/00 | AM- 21mi 2:22:00 in Utica, NY w/Paul DeWitt. some hills, not slow. | 21 | |
| Week Summary | Ran some killer hills w/Paul DeWitt (2:36 thon PR at altitude) on Sunday's long run- he could have killed me. Seriously, I was literally getting faint on the last huge hill. | Total: | 67 |
| 12/25/00 | DNR | 0 | |
| 12/26/00 | Noon- 5mi 35:08. PM- 10(?)mi 1:01:48 w/Tri-Athletics - pretty fast, Angelo pushed the pace. | 15 | |
| 12/27/00 | PM- 8mi 54:32 - inside of left kneecap hurt. | 8 | |
| 12/28/00 | Noon- 8mi 56:14. PM- 5.3mi on treadmill @ work 33:04 (2% incline, except for 2x60sec "hills" @ 9%) | 13 | |
| 12/29/00 | AM- 7mi 49:14 - lower left back hurts. | 7 | |
| 12/30/00 | DNR- lower left back hurts | 0 | |
| 12/31/00 | AM- 9.0mi on PaceMaster 1:04:08 @ 2% incline. | 9 | |
| Week Summary | I need to run more. | Total: | 52 |