July - December 2001

January - June 2002

12/31/01 PM- 10mi 1:08:40 . 10
01/01/02 DNR- left achilles and right ham pain. ice, ibuprofen 0
01/02/02 DNR . 0
01/03/02 PM- 10mi 1:09:15 - some right ham pain. . 10
01/04/02 AM- 5.0mi 34:55 on PaceMaster @ 1.5% incline.  PM- 10mi 1:09:09 - some right ham pain. . 15
01/05/02 AM- 17mi 1:59:59 w/Steve Semple - some right ham pain. long run 17
01/06/02 AM- 10mi 1:07:58 - no left knee or achilles pain, right ham tight. . 10
Week Summary I've switched to a new pair of shoes, hopefully that is the reason my left knee doesn't hurt anymore. Total: 62
01/07/02 AM- 6.0mi 41:45 on PaceMaster @ 1.5-2.0% incline.  PM- 10mi 1:06:15 - ART massage in evening. . 16
01/08/02 AM- 11mi 1:15:36 - right ham much better.  PM- 6mi 41:41 . 17
01/09/02 AM- 5.0mi 34:55 on PaceMaster @ 1.5% incline.  PM- 11mi 1:15:24 - brisk pace, felt good. . 16
01/10/02 AM- 10mi 1:10:46.  PM- 6mi 41:35 . 16
01/11/02 AM- 5.0 mi 34:30 on PaceMaster @ 1.5%.  PM- 10mi 1:08:27 . 15
01/12/02 AM- ~12mi- 20min w/up, then 10x (2:00on/2:00off), ~15min cooldown w/Elliott.   TTR: 1:15:30 - hard effort fartlek 12
01/13/02 PM- 18mi 2:06:28 - windy, legs tired on hills. long run 18
Week Summary solid week.  no major pains.  i'll probably run another week of base and then start some quality workouts. Total: 110
01/14/02 AM- 5.0mi 34:53 on PaceMaster @ 1.5%  PM- 11mi 1:14:11 - brisk pace. . 16
01/15/02 AM- 6.0mi 41:21 on PaceMaster @ 1.5%  PM- 10mi 1:07:27 plus 2 strides . 16
01/16/02 AM- 5mi 34:31 . 5
01/17/02 AM- 6.0mi 40:25 on PaceMaster @ 1.5%  PM- 12mi 1:22:11 - felt good. . 18
01/18/02 AM- 6.0mi 41:00 on PaceMaster @ 1.5%  PM- 12mi 1:22:26 . 18
01/19/02 AM- 19mi 2:13:55 (14+ w/Elliott, Jonathan & Carlos) - steady pace, not easy. long run 19
01/20/02 DNR- violently ill with stomach flu all day... . 0
Week Summary Total: 92
01/21/02 DNR- still sick, slept most of the day... . 0
01/22/02 DNR- getting better - i was able to eat real food today . 0
01/23/02 AM- 6.0mi 41:10 on PaceMaster @ 1.5%  PM- 11mi 1:16:14 - evidently I'm not completely over the flu since I vomited a small amount of fluids during this evening's run - but I felt good otherwise. . 17
01/24/02 AM- 5.0mi 34:50 on PaceMaster @ 1.5%  PM- 11mi 1:17:31 . 16
01/25/02 AM- 8mi 58:10  PM- 6mi 39:54 . 14
01/26/02 AM- 2mi up, 3x3200 (10:37, 10:34, 10:41) 1:00 rest btwn each, 2mi down threshold 10
01/27/02 PM- 10mi 1:07:00 - decided to skip long run because of minor pain on outside edge of left foot.  ice / ibup. . 10
Week Summary I am satisfied with Saturday's  workout after being sick earlier in the week. Total: 67
01/28/02 AM- 6.0mi 41:14 on PaceMaster @ 1.5%  PM- 5mi 35:03 - some pain on the outside of left foot. . 11
01/29/02 AM- 5.0mi 34:13 on PaceMaster @ 1.5%  PM- 12mi 1:23:17 - ice left foot. . 17
01/30/02 AM- 6.0mi 41:22 on PaceMaster @ 1.5%  PM- 21:00 w/u, 10x(40-45sec steep hill), 30:41 c/d. hills 16
01/31/02 AM- 5.0mi 34:22 on PaceMaster @ 1.0%  PM- 11mi 1:18:55 - legs tired, ran slow. . 16
02/01/02 AM- 9mi 1:02:27 - feel better than yesterday . 9
02/02/02 Pomoco Group Half Marathon - 1:16:30 ~14.2mi.  2mi up & 3mi down - Details in my races. . 19
02/03/02 AM- 9mi 58:21 - brisk pace. . 9
Week Summary Total: 97
02/04/02 AM- 13mi 1:28:02 (ran the real half marathon course).  PM- 6mi 39:31 - brisk pace. . 19
02/05/02 AM- 5.0mi 34:00 on PaceMaster @ 1.5%, including 1/2mi at 5:30 pace.  PM- 10mi 1:07:47 . 15
02/06/02 AM- 6mi 41:33  PM- 10mi 1:09:03 . 16
02/07/02 AM- 6mi 41:00  PM- 2mi up, 4x100m strides, 8000m continuous (5:25, 10:47, 16:08, 21:29, 26:46), 3x200m w/200 jog rest, 3mi down. threshold 17
02/08/02 AM- 7mi 49:21  PM- 11mi 1:17:05 - right ham is tight.  I've got an ART appt scheduled for 2/11. . 18
02/09/02 AM- 20mi 2:20:30 - right ham tight/sore long run 20
02/10/02 AM- 11mi 1:17:35 . 11
Week Summary mileage PR & good workout - getting hamstring fixed tomorrow Total: 116
02/11/02 AM- 5.0mi 34:42 on PaceMaster @ 1.5%  PM- 6mi 39:38 - quick pace   PM2- ART treatment for right ham . 11
02/12/02 AM- 5.0mi 34:32 on PaceMaster @ 1.0%  PM- 12mi 1:22:25 - ham feels much better . 17
02/13/02 AM- 7mi+ 51:20.  PM- 12mi 1:24:12 . 19
02/14/02 AM- 6.0mi 41:18 on PaceMaster @ 1.0%  PM- 2mi up, 6x1600m (5:19, 5:18, 5:13, 5:16, 5:22 [dog ran onto track and I exchanged pleasantries with its owner], 5:00) 1:00 rest, 3mi down. threshold 17
02/15/02 AM- 6mi 42:04  PM- 11mi 1:15:28 plus 4x~200m downhill strides (33-35 sec), jog back rest (~200m) . 18
02/16/02 AM- 4.5mi up, 6 x Turner Lane hill (1:49, 1:47, 1:45, 1:42, 1:43, 1:39), 2mi+ down.  Total: 10mi+ hills 10
02/17/02 PM- 22mi 2:31:32 - not slow (10mi split 1:07:50) some left achilles and left foot pain. ice achilles after run. long run 22
Week Summary Solid week, good workouts (except for incident with dog), long run was not easy. Total: 114
02/18/02 AM- 7mi 49:02 . 7
02/19/02 PM- 2mi up, 8x100m strides, 8000m continuous (5:17, 10:35, 15:53, 21:08, 26:14), 6x200m (32-36sec) w/200m jog rest, 2mi down threshold 11
02/20/02 DNR- right calf pain, could run but this is a scheduled easy week anyway. . 0
02/21/02 AM- 6mi 41:37 . 6
02/22/02 DNR- right calf pain.  PM- ART for calf . 0
02/23/02 AM- 11mi 1:15:01 - calf feels better, still sore to the touch . 11
02/24/02 PM- 16mi 1:51:34 - legs tired, but calf getting better . 16
Week Summary This was supposed to be an easy week, but not quite this easy... Total: 51
02/25/02 AM- 6.1mi 42:03 on PaceMaster @ 1.0%  PM- 12mi 1:21:16 - to borrow a line from Rod DeHaven, "I felt spunky today." . 18
02/26/02 AM- 7mi 48:01  PM- 2mi up, 4x100m strides, 3x3200m (10:31, 10:31, 10:28) 1:05 rest, 3x200m (32,33,31) 200m jog rest btwn ea, 2mi down. threshold 18
02/27/02 AM- 8mi 55:08  PM- 11mi 1:15:43 - legs tired, right ham tight . 19
02/28/02 AM- 6mi nt  PM- 3mi up, 8 x Turner Lane hill (1:43, 1:41, 1:41, 1:40, 1:40, 1:42, 1:41, 1:40) jog back down rest, 3mi down. some right ham pain. hills 17
03/01/02 AM- 5.0mi 35:15 on PaceMaster @ 1.0% - lower right ham pain.  PM- 6mi 40:47.  ART treatment in evening . 11
03/02/02 PM- 12mi 1:23:54 - moderate pain behind right knee.  can't tell if it's tendons or muscle related. . 12
03/03/02 DNR - ice and NSAIDs for right knee/ham pain. . 0
Weekly Summary Good week except for Sunday... I think the day off will help me get over this knee thing. Total: 95
03/04/02 AM- 6.0mi 41:20 on PaceMaster @ 1.0%  PM- 11mi 1:15:39 . 17
03/05/02 AM- 5.0mi 35:10 on PaceMaster @ 1.0% . 5
03/06/02 AM- 6.0mi 41:45 on PaceMaster @ 1.0%  PM- 11mi 1:10:57, including 8 x (3:00on/2:00off) fartlek 17
03/07/02 AM- 9mi 1:02:27 in Fredricksburg, VA - hilly.  PM- 5mi 34:57 in Walterboro, GA - flat. . 14
03/08/02 AM- 9mi 1:04:13 in Walterboro, GA . 9
03/09/02 Gate River Run 15K - 47:17 28th place.  2mi up & 2mi down . 13
03/10/02 AM- 15mi 1:42:35 in Kissimmee, FL - flat, beautiful weather (75 deg.) . 15
Week Summary Solid week and good race.  All next week is in Kissimmee, FL. Total: 90
03/11/02 AM- 11mi 1:14:25  PM- 6mi 41:47 . 17
03/12/02 AM- 11mi 1:17:10 . 11
03/13/02 AM- 12mi 1:21:05  PM- 7mi 48:21 . 19
03/14/02 AM- 15mi+ 1:45:28 - uptempo last mile . 15
03/15/02 AM- 11mi 1:11:08, including 6 x (3:00on/2:00off)  PM- 6mi 42:18 fartlek 17
03/16/02 AM- 6mi 41:43  PM- 6mi 41:59 in Petersburg, VA . 12
03/17/02 AM- 11mi 1:15:25 in Petersburg, VA - not slow. . 11
Week Summary Weather was great all week (75-85 degrees and sun).  Total: 102
03/18/02 AM- 6.0mi 41:03 on PaceMaster @ 1.5%  PM- 9mi 1:03:21 . 15
03/19/02 AM- 5.0mi 34:50 on PaceMaster @ 1.0%  PM- 11mi 1:16:59 - went to track to run a workout, but it was swarming with about 100 kids taking up all lanes, so I just ran distance. . 16
03/20/02 AM- 7mi 48:42  PM- 7mi 47:01 . 14
03/21/02 PM- 2mi up, 8x100m strides, 7x800m (2:23, 2:23, 2:22, 2:22, 2:24, 2:24, 2:22) 4:40 sendoff (~2:18 rest- stand/walk), 3mi down VO2 9
03/22/02 AM- 6.0mi 41:37 on PaceMaster @ 1.0% - lower left abdomen has been hurting for a week or so.  PM- 10mi 1:07:38 . 16
03/23/02 PowerGel 20 Mile - 2:02:14 (6:47, 13:12, 19:38, ?:??, 32:10, 38:40, 45:01, 51:26, 57:49, 1:06:01 [includes port-a-john stop], [start uptempo] 1:11:56, 1:17:36, 1:23:15, 1:28:53, ?:??, 1:40:06, ?:??, ?:??, 1:56:58, 2:02:14)  I ran this race as a marathon pace workout (in training shoes, not racing flats), running the first 10 miles easy and the last 10 miles close to marathon pace.  I was disappointed that I couldn't click off 5:30 miles (I was running about 5:36-5:39), but I gave it a good effort, including a last mile of 5:16).  A bonus is that no one broke into my car and I didn't get a parking ticket.  1mi w/up  marathon pace 21
03/24/02 AM- 9mi 1:03:17 . 9
Week Summary I seem to have strained a lower abdominal muscle - it hurts most when I try to run fast.  I've been taking ibuprofen and that doesn't seem to be helping.  Total: 100
03/25/02 DNR - took ibuprofen and tried electric stim for abdominal muscle pain . 0
03/26/02 DNR- same as yesterday. . 0
03/27/02 DNR . 0
03/28/02 AM- 6.1mi 42:25 on PaceMaster @ 1.0% . 6
03/29/02 AM- 6.0mi 41:15 on PaceMaster @ 1.0%  PM- 10mi 1:08:24 - abdomen still hurts, need to get PT . 16
03/30/02 AM- 19mi 2:13:07 w/Elliott and Jonathan . 19
03/31/02 AM- 2mi up, 2x100m strides, 8000m continuous (5:16, 10:33, 15:47, 21:01, 26:06), 3x200m (32,31,30) 200m jog rest btwn each, 2mi down .threshold 10
Week Summary Abdomen pain is manageable, but I'm going to a doc to see if he will prescribe some physical therapy. Total: 51
04/01/02 AM- 6mi 41:08 pushing Ryan in Baby Jogger . 6
04/02/02 AM- 6.0mi 41:50 on PaceMaster @ 1.0%   PM- 11mi 1:16:22 . 17
04/03/02 AM- 8mi 54:59  PM- 2mi up, 8x100m strides, 800 (2:28), 2:10 rest - 1200 (3:41), 3:10 rest - 1600 (4:58), 4:10 rest - 1200 (3:48), 3:10 rest - 800 (2:25) - note: each rest includes 400m jog.  3mi down.  Rain, cold, wind - I ran in full sweats. VO2 18
04/04/02 AM- 6.1mi 42:00 on PaceMaster @ 1.0%  PM- 8mi 55:28 . 14
04/05/02 AM- 5.0mi 34:30 on PaceMaster @ 1.0%  PM- sick (fever, chills, sore throat) . 5
04/06/02 DNR - sick 0
04/07/02 PM- 11mi+ 1:16:38 - hilly around Jockey Hollow 11
Week Summary not a good week. Total: 71
04/08/02 PM- 8mi 55:48 . 8
04/09/02 AM- 7mi 48:25  PM- 3mi up, 8 x North Ave Hill (1:17, 1:16, 1:14, 1:14, 1:15, 1:13, 1:13, 1:12) jog back down hill (3:30 sendoff), 1mi down hills 15
04/10/02 AM- 9mi 61:54 . 9
04/11/02 PM- 2.5mi up, 6x100m strides, 6x1000m (3:04, 3:06, 3:05, 3:04, 3:03, 3:00) 1:10-1:15 rest (200m slow jog btwn ea), 2.5mi down.  Ran with Carlos Martins and Elliott Frieder VO2 10
04/12/02 AM- 6mi nt . 6
04/13/02 Queens Half Marathon - 1:09:24 2nd place.  1mi up & 2mi down. . 16
04/14/02 DNR- right ham and left abdomen pain . 0
Week Summary Lower abdomen hurts Total: 62
04/15/02 AM- 6mi 39:33  PM- 6mi 40:23 - ART treatment in evening . 12
04/16/02 PM- 6mi ~38min . 6
04/17/02 AM- 7mi+ 50:40 . 7
04/18/02 DNR - abdomen pain.  doctor said it's a strained ligament and not a hernia - that's good news. . 0
04/19/02 PM- 2mi up, 6400m continuous (5:14, 10:31, 15:45, 20:48), 3mi down.   Felt under control - pushed the last 800m some.  abdomen started to hurt around mile 2... threshold 9
04/20/02 AM- 10mi 1:10:51 . 10
04/21/02 PM- 18mi 2:03:24 - steady pace long run 18
Week Summary Although I haven't got in the training I would  have liked to these past few weeks, at least I'll be well rested for the marathon on May 12th.  I'm taking a prescription anti-inflammatory for my abdomen ligament strain, it seems to be helping some. Total: 62
04/22/02 PM- 9mi+ 64:03 . 9
04/23/02 AM- 5mi 33:27 - steady  PM- 3mi up, 5x1600m (5:10, 5:11, 5:10, 5:09, 4:56) 1:00 rest, then 2x200 (30,32) w/200m jog rest, 2.5mi down threshold 16
04/24/02 AM- 7mi 48:38 . 7
04/25/02 PM- 9mi 1:01:20 - abdomen pain isn't bad - I'm taking Relafen . 9
04/26/02 PM- 7mi 48:20 . 7
04/27/02 AM- 2mi up, 16K on track (?:??, 10:54, 16:18, 21:47, 27:13, 32:41, 38:09, 43:38, 49:03, 54:25), 3mi down.  workout didn't feel hard until last mile.   I'm fit and injured... quite a quandary. marathon pace 15
04/28/02 PM- 18mi 2:03:45 - legs tired long run 18
Week Summary I'm pleased with the 2 workouts, it's time to ease off and taper. Total: 81
04/29/02 DNR . 0
04/30/02 PM- 3mi up, 2x3200m (10:30, 10:26) w/1:00 rest, 2mi down threshold 9
05/01/02 AM- 6mi 39:02 . 6
05/02/02 PM- 10mi 1:07:18 . 10
05/03/02 PM- 5mi 33:26 - brisk.  ART . 5
05/04/02 AM- 1mi up, 3mi uptempo (roads), 1mi down . 6
05/05/02 AM- 6mi 41:55 . 6
Week Summary . Total: 42
05/06/02 DNR . 0
05/07/02 AM- 5mi 34:05 . 5
05/08/02 DNR . 0
05/09/02 PM- 2mi up, 5000m in 17:09, 2mi down marathon pace 7
05/10/02 DNR . 0
05/11/02 AM- 2mi easy . 2
05/12/02 Ottawa National Capital Marathon - DNF - here are my splits for every 2K: (6:48, 13:43, 20:32, 27:28, 34:15[10K], 41:08, 47:58, 54:57, 1:02:08, 1:09:19[20K]) went through 13.1mi in 1:13:05 and dropped out.   2mi up . 15
Week Summary . Total: 29
5/13-5/26 DNR Total: 0
05/27/02 DNR 0
05/28/02 PM- 4mi 29:14 - hilly, upper right ham hurts . 4
05/29/02 DNR - ham pain . 0
05/30/02 DNR - ART in evening . 0
05/31/02 PM- 4mi 28:40 - hilly, intense right ham pain - not limited to upper portion . 4
06/01/02 AM- 8mi 55:58 on Columbia Trail (flat) ran w/David Komline - right ham hurts but not too bad on the flats. . 8
06/02/02 AM- 7mi 49:30 . 7
Week Summary . Total: 23
06/03/02 DNR . 0
06/04/02 DNR - PM sports massage . 0
06/05/02 AM- 7mi 47:47 . 7
06/06/02 DNR . 0
06/07/02 PM- 4mi 28:44 - ART treatment in evening . 4
06/08/02 AM- 10mi 1:08:58 . 10
06/09/02 PM- 10mi+ 1:11:08 . 10
Week Summary My left ab and upper right ham are still bothering me, but it's time to start running. Total: 31
06/10/02 AM- 10mi 1:10:23 - upper right ham hurts some . 10
06/11/02 AM- 10mi 1:09:22 . 10
06/12/02 AM- 7mi+ 50:28 . 7
06/13/02 PM- 11.41mi 1:21:40 w/Elliott Frieder & Chris Langan - ran easy.  Measured run with my new Timex Speed & Distance System - a Father's Day gift from my wife and son.  You'll know I used the Timex if the miles are logged to the hundreth. . 11.4
06/14/02 AM- 7.44mi 49:24 . 7.4
06/15/02 AM- 9.97mi 1:06:37 - ran brisk.  6:40/mi avg. . 10
06/16/02 PM- 11.58mi 1:14:27 - steady.  6:25/mi avg. . 11.5
Week Summary Feels good to get back into consistent running, but my right upper ham and left ab aren't 100% healthy.  I'll be getting more treatment for them. Total: 67
06/17/02 PM- 8mi 56:04 - upper right ham hurts some - sports massage in evening . 8
06/18/02 AM- 10mi 1:08:09 . 10
06/19/02 noon- 4.44mi 29:46 . 4.4
06/20/02 PM- 13.05mi 1:22:41 ran from 9.5-12.0 hard (sub 5:45 pace).   Ran with Brian Harris, Gary Rosenberg, Tony Cioce and Tim ?.  upper rt ham and lower back hurt. . 13
06/21/02 PM- 8.496mi 58:16 - lower right back and upper ham pain. ART treatment in evening . 8.5
06/22/02 Denville Run for the Roses 10K - 33:12 2nd place.  2mi up & 3mi down . 11
06/23/02 AM- 12.31mi 1:30:48 - upper right ham hurts some. ran w/ Elliott Frieder, Jonathan Frieder and Chris Langan . 12.3
Week Summary Another decent week, but I need to continue to get treatment for my various ailments... Total: 67
06/24/02 DNR . 0
06/25/02 AM- 7mi 50:04 . 7
06/26/02 AM- 7mi 49:02  PM- ART treatment . 7
06/27/02 PM- 13mi 1:24:51 w/Brian Harris, Gary Rosenberg and Tony Cioce . 13
06/28/02 AM- 10mi 1:07:52 - tired, upper right ham and left abdomen pain. . 10
06/29/02 Montville 5K - 15:51 1st place. 2mi up & 2mi down . 7
06/30/02 DNR . 0
Week Summary . Total: 44

  Doug Cross Homepage