January - June 2000 - 1999 Training Log
| 12/27/99 | DNR | 0 | |
| 12/28/99 | PM- 7 mi 50:15 | 7 | |
| 12/29/99 | AM- 8 mi 56:37 | PM 5mi 35:56 | 13 |
| 12/30/99 | PM- 8 mi 58:36 | 8 | |
| 12/31/99 | AM- 14 mi 1:43:15 | 14 | |
| 01/01/00 | PM- 7 mi 49:52 | 7 | |
| 01/02/00 | PM- 9 mi 1:02:48 | 9 | |
| Week Summary | Total: | 58 | |
| 01/03/00 | PM- 7 mi 49:40 | 7 | |
| 01/04/00 | AM- 7 mi 49:54 | 7 | |
| 01/05/00 | PM- 7 mi 50:03 | 7 | |
| 01/06/00 | AM- 8 mi 57:28 - ball of left foot painful | PM 5mi 37:40 | 13 |
| 01/07/00 | PM- 7 mi 51:14 - some pain behind left knee | 7 | |
| 01/08/00 | AM- 15 mi 1:48:09- back of left knee very painful | ice & ibuprofen | 15 |
| 01/09/00 | DNR - back of left knee, ouch | ice & ibuprofen | 0 |
| Week Summary | Total: | 56 | |
| 01/10/00 | DNR- ART treatment | 0 | |
| 01/11/00 | PM- 4 mi 29:50 - ice knee & ibuprofen | knee still hurts | 4 |
| 01/12/00 | PM- 5 mi 37:05 - ice knee & ibuprofen | 5 | |
| 01/13/00 | AM- 7 mi 48:07 | knee improving | 7 |
| 01/14/00 | AM- 6 mi 42:04 | 6 | |
| 01/15/00 | AM- 8 mi 55:50 | 8 | |
| 01/16/00 | DNR - rest knee | 0 | |
| Week Summary | Easy week for knee | Total: | 30 |
| 01/17/00 | PM- 5 mi 36:25 - ART treatment | 5 | |
| 01/18/00 | PM- 7 mi 50:58 | 7 | |
| 01/19/00 | AM- 8 mi 57:58 | 8 | |
| 01/20/00 | AM- 9 mi 1:05:05 | 9 | |
| 01/21/00 | AM- 7 mi on treadmill 49:38 | 7 | |
| 01/22/00 | PM- 15 mi 1:47:30 - pretty tired at the end | 15 | |
| 01/23/00 | Noon- 7 mi 51:53 | 7 | |
| Week Summary | Total: | 58 | |
| 01/24/00 | PM - 7 mi 50:17 | ice knee | 7 |
| 01/25/00 | AM - 8.2 mi (57:30) on PaceMaster @ 2% incline PM - 5 mi (35:45) on PaceMaster @ 2% incline - i don't prefer running on the treadmill, but lots of snow and ice today... |
ice left knee | 13 |
| 01/26/00 | AM - 8.0 mi (57:19) on PaceMaster @ 2% incline- left ham pain (ice it) | ART | 8 |
| 01/27/00 | AM - 7 mi 50:06 (outside) left ham hurt less than yesterday | 7 | |
| 01/28/00 | AM - 7 mi 51:16 left ham still hurts, ran easy | 7 | |
| 01/29/00 | PM - 6 mi 43:05 in Wheaton, IL - visited college coach | 6 | |
| 01/30/00 | PM - 13 mi 1:29:14 in Delano, MN - helping Mom move | 13 | |
| Week Summary | Solid week, but left ham hurts | Total: | 61 |
| 01/31/00 | DNR | 0 | |
| 02/01/00 | Noon - 8 mi 57:07 in Delano, MN | 8 | |
| 02/02/00 | DNR | 0 | |
| 02/03/00 | AM - 9 mi 63:40 in Delano, MN - quite windy | 9 | |
| 02/04/00 | PM - 8 mi 55:33 in Delano, MN | 8 | |
| 02/05/00 | DNR | 0 | |
| 02/06/00 | PM - 7 mi 51:18 in Anderson, IN with college buddy Scott Wilson | 7 | |
| Week Summary | Total: | 32 | |
| 02/07/00 | PM - 8 mi 55:44 back home in NJ, but quite sick | 8 | |
| 02/08/00 | DNR - just too sick to run, didn't go to work either- ears and throat! | 0 | |
| 02/09/00 | DNR - way sick, stayed home from work- ears, nose and throat | 0 | |
| 02/10/00 | DNR - still wasted, on antibiotics (Zithromax) now | 0 | |
| 02/11/00 | DNR - getting a little better | 0 | |
| 02/12/00 | DNR - congested with chest cough, but overall feeling better | 0 | |
| 02/13/00 | Indoor Track Meet @ FDU / Hackensack, NJ - 800m 2:07.73 (31.54, 32.22, 33.47, 30.50) anchor leg of 3200 relay. 2.5mi up, 2 mi down | 5 | |
| Week Summary | I was so wasted from being sick, I think rest was the right thing... | Total: | 13 |
| 02/14/00 | AM - 7 mi 52:30 on PaceMaster 2% incline. upper left ham sore | 7 | |
| 02/15/00 | PM - 5 mi 37:07 sore | 5 | |
| 02/16/00 | DNR - ART treatment for sore hamstring | 0 | |
| 02/17/00 | AM - 8 mi 56:43 | 8 | |
| 02/18/00 | AM - 2mi (14:18) on PaceMaster, then 6mi (40:00) outside= 54:18 total | left ham pain | 8 |
| 02/19/00 | PM - 8 mi 56:16 - some upper left ham pain toward lateral side | 8 | |
| 02/20/00 | AM - 15 mi 1:47:27 - tired toward end of run | 15 | |
| Week Summary | Total: | 51 | |
| 02/21/00 | AM - 8 mi 56:10 | 8 | |
| 02/22/00 | AM - 7 mi 49:50 - tired & inside of left kneecap hurt (ice, ibuprofen) | 7 | |
| 02/23/00 | AM - 4 mi 29:28 - PM - 7 mi 49:11 | 11 | |
| 02/24/00 | AM - 5 mi 36:12 - PM - 7 mi 48:39 | 12 | |
| 02/25/00 | AM - 8 mi 56:08 | 8 | |
| 02/26/00 | AM - 15 mi 1:49:12 | 15 | |
| 02/27/00 | AM - 7 mi 48:15 | 8 | |
| Week Summary | ice, ibuprofen & quad strengthening excercises are helping knee | Total: | 68 |
| 02/28/00 | AM- 8 mi 56:09 - PM- 5 mi 35:28 some left kneecap pain | 13 | |
| 02/29/00 | AM- 9 mi 66:15 | ice left knee | 9 |
| 03/01/00 | AM- 8 mi 55:59 - PM- 5 mi 34:59. | ice left knee | 13 |
| 03/02/00 | AM- 8 mi 55:32 - PM- 5 mi on treadmill @ 3% incline 34:09 | 13 | |
| 03/03/00 | AM- 8 mi 56:47 - PM- upper body weight workout | ice left knee | 8 |
| 03/04/00 | PM- 8 mi 57:10 twisted left ankle- ice & ibuprofen | 8 | |
| 03/05/00 | PM- 4 mi 28:43 on PaceMaster @ 2% incline- ankle sore, getting better | 4 | |
| Week Summary | missed long run because of sprained ankle | Total: | 68 |
| 03/06/00 | PM- 7 mi 49:20 | 7 | |
| 03/07/00 | AM- 5 mi 34:17 - PM- 2mi up, 1600m (5:16), 400m jog (~2:30), 3200m (10:41), 1min rest, 1600m (5:13), 2mi down | left knee sore | 13 |
| 03/08/00 | AM- 8mi 56:12 - PM- 4 mi 29:48 sprained right ankle | ART | 12 |
| 03/09/00 | AM- 7mi 49:53 ice right ankle & left knee | 7 | |
| 03/10/00 | AM- 6mi 40:05 - PM- 5 mi 35:17 ice left kneecap | 11 | |
| 03/11/00 | PM- ~9mi @ Rockefeller Preserve (Sleepy Hollow, NY) 61:41 | 9 | |
| 03/12/00 | 16mi 1:55:39 ice left knee | 16 | |
| Week Summary | Ice left knee most days & do quad strengthening exercises 2x per week | Total: | 75 |
| 03/13/00 | AM- 5mi 33:24 - PM- 7mi 49:18 | 12 | |
| 03/14/00 | AM- 8mi 55:20 turned left ankle. - PM- 5mi 34:51 | 13 | |
| 03/15/00 | AM- 5mi 35:11 ice ankle & knee - PM- 3x3200 (11:14, 11:15, 11:19) 60sec. rest between each. 2mi up & 2 mi down. felt under control. | Threshold | 15 |
| 03/16/00 | AM- 8mi 54:53 ice ankle & knee | 8 | |
| 03/17/00 | AM- 6x800 (2:34, 2:34, 2:33, 2:33, 2:33, 2:33) 2:30 (400m) jog rest 2mi up & 2mi down - pretty breezy. didn't feel too hard. | VO2 | 8 |
| 03/18/00 | PM- 7mi 49:15 ice left knee | 7 | |
| 03/19/00 | PM- 14mi 1:42:01, then 2mi on treadmill 14:45 (got dark, finished run on treadmill) - left knee hurt toward end of run. Ice it. TTR= 1:56:46 | 16 | |
| Week Summary | Another solid mileage week & starting quality stuff (Theshold & VO2) | Total: | 79 |
| 03/20/00 | PM- 7mi 49:28 | 7 | |
| 03/21/00 | AM- 7mi 48:40 | 7 | |
| 03/22/00 | PM- 6400m continuous (5:32, 11:07, 16:41, 22:13) 2mi up & 2mi down | Threshold | 8 |
| 03/23/00 | AM- 6mi 39:25 - right achilles pain. ice. | 6 | |
| 03/24/00 | AM- 6mi 41:11 - right achilles pain. ice. Doc gave me scrip for naproxen... I can get that over the counter. Oh well. | 6 | |
| 03/25/00 | DNR - this is a planned easy week. | 0 | |
| 03/26/00 | AM- 8mi 56:05 on Sanibel Island, FL (very flat, no hills) til 4/02. | 8 | |
| Week Summary | Easy week - right achilles pain | Total: | 42 |
| 03/27/00 | AM- 8mi 55:36 - PM- 5mi 35:09 - right achilles sore. ice & naproxen | 13 | |
| 03/28/00 | AM- 7mi 46:55 - right achilles sore. iced too much, got frostbite. duh. | 7 | |
| 03/29/00 | PM- 5mi 35:54 brisk - right achilles blistered & inflamed. ibuprofen | 5 | |
| 03/30/00 | AM- 10mi 69:04 (35:30 at 5mi) - right achilles pain. naproxen | 10 | |
| 03/31/00 | AM- 9mi 65:17 - right achilles pain. using heel lift & taking ibuprofen | 9 | |
| 04/01/00 | DNR- sick. fever, chills, stomach ummm... problems. | 0 | |
| 04/02/00 | PM- 7mi 50:06 - back home in NJ | 7 | |
| Week Summary | Total: | 51 | |
| 04/03/00 | PM- 7mi 47:13 - steady pace | 7 | |
| 04/04/00 | PM- 3x(200-200-600) [200s (33-35sec) 600s (1:43-1:45)] 1min slow jog rest after 200s, 3min slow jog rest after 600s - 3mi up 2mi down | RE | 8 |
| 04/05/00 | PM- 5mi 35:01 - right achilles hurts some, got ART treatment | 5 | |
| 04/06/00 | AM- 6mi 40:25 - overall soreness from 4/04 workout - PM- 6mi 40:11 | sore | 12 |
| 04/07/00 | AM- 7mi 49:11. - PM- 5mi 34:54. - some rt. achilles pain | ice | 12 |
| 04/08/00 | St. Mary's 5K 16:01 (5:03, 10:19) 4th pl. - 2mi up, 3mi down. Go to my races for details. Full results here | sluggish | 8 |
| 04/09/00 | PM- 17mi 2:01:57 - left kneecap hurt some- iced it. | 17 | |
| Week Summary | Total: | 69 | |
| 04/10/00 | AM- 7mi 49:54. - PM- 5mi 35:23. Calves and right ham sore. | 12 | |
| 04/11/00 | AM- 5mi 35:50. - PM- 3mi up, 8x100 strides on grass, 8x~300m hill (51-60sec), then 3mi down. Right ham tight on hills. Total 8mi. | RE | 13 |
| 04/12/00 | PM- 5mi 33:55. Very sore calves & right hamstring. ART treatment | 5 | |
| 04/13/00 | AM- 6mi 41:55. slow, sore. - PM- 2mi up, 5x1600 (5:29,:30,:26,:30,:29) 60 sec. rest, 2mi down. Very sore hamstrings. | Threshold | 15 |
| 04/14/00 | AM- 5mi 34:19. - PM- 7mi 49:33 right ham sore. | 12 | |
| 04/15/00 | AM- 8mi 54:56 brisk pace. right ham tight/sore. | 8 | |
| 04/16/00 | PM- 8mi 55:13 right ham tight. | 8 | |
| Week Summary | Total: | 73 | |
| 04/17/00 | AM- 10mi 70:55. - PM- 5mi 33:50 | 15 | |
| 04/18/00 | PM- 2mi up, 4x1200 (3:49,:46,:48,:46) 3:00 min rest (400m jog), 2.3mi down. | VO2 | 8 |
| 04/19/00 | DNR - stomach flu | 0 | |
| 04/20/00 | DNR - stomach flu, 102 temp | 0 | |
| 04/21/00 | DNR - starting to feel better | 0 | |
| 04/22/00 | PM- 6mi 39:57 felt a little dizzy while running, but better than yesterday | 6 | |
| 04/23/00 | DNR | 0 | |
| Week Summary | sheesh, tough week. | Total: | 29 |
| 04/24/00 | PM- 2mi up, 3x3200 (11:06, 10:56, 10:58) 1:00 min rest, 2mi down. 2x100m strides on grass. | Threshold | 10 |
| 04/25/00 | AM- 7mi 51:02 - left ham tight. - PM- 5mi 34:45 | 12 | |
| 04/26/00 | 6mi 39:35 | 6 | |
| 04/27/00 | AM- 8mi 55:07 - achilles pain. ice. | 8 | |
| 04/28/00 | AM- 5mi 34:21 - PM- 2.5mi w.u., 8x100m strides on grass, 10x~300m hill (59-61sec.), 2.5mi c.d. | RE | 14 |
| 04/29/00 | AM- 9mi 62:07 - steady pace, outside of left foot hurts, ice. | 9 | |
| 04/30/00 | 17mi 2:02:48 - ice outside of left foot, ibuprofen. | 17 | |
| Week Summary | solid week- this is the mileage I need. | Total: | 76 |
| 05/01/00 | PM- 7mi 51:11 - outside of left foot hurts, ice. | 7 | |
| 05/02/00 | AM- 5mi 34:30 - PM- 2mi up, 6400m continuous (5:26, 10:53, 16:16, 21:41), 2mi down. outside of left foot hurt, ice. | Threshold | 13 |
| 05/03/00 | AM- 8mi 54:15 - brisk pace. ice outside of left foot & take naproxen. | 8 | |
| 05/04/00 | AM- 5mi 34:24. PM- 2mi up 4x1600 (5:02, 5:02, 5:01, 5:02) 10:00 sendoff, 2mi down. - naproxen, foot hurt AM but not PM. | VO2 | 13 |
| 05/05/00 | AM- 7mi 49:20. | 7 | |
| 05/06/00 | Chilton 10K 33:19- 1st place. 2.5mi up, 2.5mi down. Go to my races for details. | 11 | |
| 05/07/00 | AM- 18mi 2:10:32 - felt ok. | 18 | |
| Week Summary | Decent race and I'm healthy. | Total: | 77 |
| 05/08/00 | AM- 8mi 55:27 | 8 | |
| 05/09/00 | AM- 7mi 49:34 | 7 | |
| 05/10/00 | AM- 4mi+ 29:47. PM- 7mi on treadmill 49:45 @ 2% incline | 11 | |
| 05/11/00 | AM- 6mi 41:30. PM- 2mi up, 2x100m strides, 6x1000m (3:07, 3:08, 3:07, 3:07, 3:07, 3:04) 5:55 sendoff (400m jog rest), 2mi down. | VO2 | 15 |
| 05/12/00 | PM- 5mi 34:42 | 5 | |
| 05/13/00 | PM- 2mi up, 6400m continuous (5:30, 11:04, 16:32, 21:53), 2mi down, 4 strides | Threshold | 8 |
| 05/14/00 | PM- 16mi 1:54:56 - tired, felt slow | 16 | |
| Week Summary | Total: | 70 | |
| 05/15/00 | AM- 8mi 57:03. PM- 5mi 34:24 - left knee pain, ibuprofen. | 13 | |
| 05/16/00 | PM- 8mi 56:02 | 8 | |
| 05/17/00 | PM- 10mi with 20 minutes uptempo 1:08:14 | Threshold | 10 |
| 05/18/00 | AM- 5mi 35:03. PM- .5mi up, 5x1200m (3:51, :52, :52, :51, :54) 3:00 rest (400m jog), 3mi down. ran in massive thunderstorm- lightning, rain, 25mph wind. | VO2 | 13 |
| 05/19/00 | PM- 5mi 34:04- tired. | 5 | |
| 05/20/00 | DNR | 0 | |
| 05/21/00 | Midland 15K - 49:03 (5:14, 10:34, 15:54, 21:20, 26:39, 31:51, 37:18, 42:11, 47:29) 9th pl. 3mi up, 3mi down. (1st Paul Mwangi 46:12 - 2nd Mike Mykytok 46:15). Go to my races for details. | 15 | |
| Week Summary | Good race, rounding into shape | Total: | 64 |
| 05/22/00 | AM- 8mi 54:30. PM- 5mi 34:20- brisk, quads sore | 13 | |
| 05/23/00 | AM- 5mi 34:18 | 5 | |
| 05/24/00 | AM- 5mi 33:36- brisk. PM- 10mi with 20 minutes uptempo 1:08:03 | Threshold | 15 |
| 05/25/00 | PM- 7mi 47:35 | 7 | |
| 05/26/00 | AM- 6mi 40:39. PM- 2.5mi up, 4x1600(4:56, 5:02, 4:58, 4:59) 9:30 sendoff (400m jog/walk), 2mi down- had to work hard, quite windy. | VO2 | 15 |
| 05/27/00 | AM- 8mi 55:21 - Left knee hurt, ice. | 8 | |
| 05/28/00 | PM- 5mi 34:30 | 5 | |
| Week Summary | Starting my peak this coming week, reducing mileage accordingly. | Total: | 68 |
| 05/29/00 | Ridgewood 10K- 31:17 (5:10, 10:08, 15:13, ?:??, 25:19) 4th place, 3mi up & 3mi down. (1st Geoffrey Kanuthu 29:49 - 2nd Art Gunther 30:15) | 12 | |
| 05/30/00 | AM- 8mi 54:27 | 8 | |
| 05/31/00 | PM- 4mi 27:20. ART treatment for left ham | 4 | |
| 06/01/00 | PM- 6mi 43:13 | 6 | |
| 06/02/00 | DNR | 0 | |
| 06/03/00 | Stillwater Stampede 5 Mile - 25:54 (5:07, 10:20, ?:??, 20:57) 3rd place, 3mi up & 3mi down. (1st Said Diri 25:39 - 2nd Trevor Scotts 25:47) | 11 | |
| 06/04/00 | PM- 8mi 55:53 | 8 | |
| Week Summary | Fastest 10K and 5 Mile times since 1992 | Total: | 49 |
| 06/05/00 | AM- 5mi+ 36:11 - legs tired, heavy | 5 | |
| 06/06/00 | PM- 7mi 48:30 | 7 | |
| 06/07/00 | PM- 2mi up, 3x1600 (5:18, 5:22, 5:15) 6:20 sendoff, then 4:00 rest 4x200 (33,31,30,30) 2:00 rest btwn each, 2.5mi down. left ham tight | Threshold | 8 |
| 06/08/00 | PM- 4mi 28:11 - left ham sore. | 4 | |
| 06/09/00 | AM- 5mi 35:07 - left ham sore/tight. ART treatment after work. | 5 | |
| 06/10/00 | DNR | 0 | |
| 06/11/00 | AM- 7mi 49:26 - left ham sore, iced it. | 7 | |
| Week Summary | Total: | 36 | |
| 06/12/00 | President's Cup 5K- 15:14 (4:50, ?:??) 7th place, 3mi up & 3mi down. (1st Fouzi Aloui 14:57 - 2nd Erik Kean 15:00). Check my races for details. | 9 | |
| 06/13/00 | AM- 5mi 34:51 | 5 | |
| 06/14/00 | DNR | 0 | |
| 06/15/00 | AM- 6mi 40:23 | 6 | |
| 06/16/00 | PM- 4mi 25:11 - brisk. | 4 | |
| 06/17/00 | Run For Roses 10K- 32:41 (5:15, ?:??, 15:45, 21:01, 26:26) 4th place, 2mi up & 3mi down. (1st Fouzi Aloui 31:54 - 2nd Said Diri 32:06 - 3rd Trevor Scott 32:36). Check my races for details. | 11 | |
| 06/18/00 | DNR - spring racing season is over. | 0 | |
| Week Summary | I'm happy with these last two races, but it seems that I peaked on 5/29... | Total: | 35 |
| 06/19/00 | AM- 7mi 49:53 - some left ham pain | 7 | |
| 06/20/00 | PM- 5mi 34:28 | 5 | |
| 06/21/00 | DNR- "Deep Tissue Cellular Release" massage - pain. | 0 | |
| 06/22/00 | DNR - sore from massage | 0 | |
| 06/23/00 | 6mi 41:30 - legs heavy, left ham a little sore | 6 | |
| 06/24/00 | AM- 7mi 49:08 | 7 | |
| 06/25/00 | AM- 5mi 35:12 - at Craftsbury Running Camp (6/25-6/30) in Vermont. | 5 | |
| Week Summary | Recovery week, starting to build for Hartford Marathon next week. | Total: | 30 |
| 06/26/00 | AM- 6mi 45:02. PM- Hill Repeat workout w/ Randy Accetta = 8mi . | 14 | |
| 06/27/00 | AM- Interval work at AT pace - 7mi. PM- Deep water running | 7 | |
| 06/28/00 | Biked 30mi, hiked Mt. Pisgah & ran 7mi (46:30) | 7 | |
| 06/29/00 | 11mi 1:12:57 with Greg Wenneborg - felt ok | 11 | |
| 06/30/00 | AM- 15mi 1:42:18 around Craftsbury - scenic and hilly. | 15 | |
| 07/01/00 | Montville 5K - 15:48 (5:05, 10:12) 1st place, course record. 2mi up & 3mi down - legs felt weak first mile. Check my races for details. | 8 | |
| 07/02/00 | 2mi at track, my wife videotaped me running (to examine form) | 2 | |
| Week Summary | Total: | 64 | |