06/30/03

DNR- sick

0

07/01/03

PM- 7mi 47:17 (#1 Wave Phantom)

7

07/02/03

AM- 12mi 1:22:41 (#1 Supernova Classic)

12

07/03/03

AM- 12mi 1:22:38 - hilly course (#1 Tiger Paw99)  PM- 7mi 51:28 (Triax TC)

19

07/04/03

AM- 11mi 1:17:17 - ice right adductor & ham (#1 Wave Phantom)

11

07/05/03

AM- 16mi 1:47:37 - w/Elliott, Ryan & Terrance.  Hot/humid, negative split the run. (#3 SC)

long run

16

07/06/03

AM- 5mi nt (#1 DS Racer)  PM- 11mi 1:15:58 (#3 SC)

16

Week Summary

Total:

81

07/07/03

AM- 12.51mi 1:26:29 (#3 SC) - legs tired.  PM- 6mi 41:38 (#1 Wave Phantom) - tired.

18

07/08/03

AM- 4mi up, 2x3200m (10:45, 10:57) 1:00 rest, 4mi down (Triax TC).   PM- 4mi 29:01 (#3 SC)

threshold

16

07/09/03

AM- 5mi 34:40 (#1 DS Racer)

5

07/10/03

AM- 13.18mi 1:27:25 [6:37/mi avg] - felt good, ran relaxed. (#2 Tiger Paw99)  PM- 6mi 40:45 (Triax TC) - ice right adductor/upper ham

19

07/11/03

AM- 4mi up, 7 x Turner Lane hill (1:48, 1:44, 1:41, 1:39, 1:41, 1:40, 1:40), 3mi down = 11mi (#2 Tiger Paw 99)

hills

11

07/12/03

AM- at Rockefeller Preserve w/Carlos, Elliott & Ryan: 1:47:43 steady, then 1600m (5:21), then 1mi jog, then 1600m  (5:12). TTR = 2:07:47 (#3 SC)

long run

19

07/13/03

AM- 5mi 36:01 - ran slow, tired. (#1 DS Racer)  PM- 10mi 1:08:02 (#2 Tiger Paw 99)

15

Week Summary

Good start to my preparations for the Chicago Marathon. 

Total:

103

07/14/03

AM- 11mi 1:17:30 - tired.  (#3 Supernova Classic)  PM- 7mi 49:21- easy (#1 DS Racer)

18

07/15/03

AM- 3.5mi up, 2 x 3200m (10:45, 10:44) 1:00 rest, 3.5mi down - legs tired. (#3 SC)  PM- 5mi 34:26 (Triax TC)

threshold

16

07/16/03

AM- 13mi 1:32:50 - slow (#3 Supernova Classic)

13

07/17/03

AM- 3mi up, 8 x Turner Lane hill (1:53, 1:42, 1:40, 1:41, 1:39, 1:39, 1:37, 1:39), 3mi down = 11mi (#2 Tiger Paw 99)  PM- 5mi 35:31 - easy.

hills

16

07/18/03

AM- 10mi 1:10:28 (#3 Supernova Classic)  PM- 6.00mi 40:58 (Triax TC)

16

07/19/03

AM- 3.5mi up, 12.4K on track in 41:51 (5:32, 10:59 , 16:23, 21:50, ?:??, 32:32, 37:52), 3.5mi down = 15mi (Spectrum Plus)

marathon pace

15

07/20/03

AM- 11mi nt (#2 Tiger Paw 99)

11

Week Summary

Solid week.  Marathon Pace workout didn't feel too hard.

Total:

105

07/21/03

AM- 19mi 2:11:41 - some right adductor pain.  (#3 Supernova Classic)

long run

19

07/22/03

AM- 10mi 1:10:01 (#3 Supernova Classic)  PM- 6mi 40:20 (Triax TC) - ice right adductor

16

07/23/03

AM- 3.5mi up, 6400m (5:25, 10:46, 16:13, 21:35), 3.5mi down - very humid, I felt really sluggish (#2 Tiger Paw 99)  PM- 5mi 35:36 (#3 Supernova Classic) ART treatment

threshold

16

07/24/03

AM- 13mi 1:30:05 - legs tired (#3 Supernova Classic)

13

07/25/03

AM- 11.27mi 1:16:18 [6:46/mi] (#2 Tiger Paw 99)  PM- broke the proximal phalanx on my fifth toe.

11

07/26/03

DNR

0

07/27/03

DNR

0

Week Summary

Destroyed my toe.  I've been icing.

Total:

75

07/28/03 to 08/03/03

Did not run the entire week.  Iced my toe a lot.

Total:

0

08/04/03

DNR

0

08/05/03

DNR

0

08/06/03

DNR

0

08/07/03

AM- 5mi 35:20 (#1 Supernova Classic w/ outside of shoe cut out to relieve pressure on toe)

5

08/08/03

PM- 7mi 49:32 (Wave Phantom w/ toe area cut out)

7

08/09/03

DNR

0

08/10/03

AM- 6mi 40:51 (#1 Supernova Classic)

6

Week Summary

I have to decide soon whether to run a fall marathon.  I've missed 2 crucial weeks of training.

Total:

18

08/11/03

DNR

0

08/12/03

PM- 11mi 1:16:05 (#1 Supernova Classic)

11

08/13/03

AM- 10mi 1:11:10 (#1 Supernova Classic)

10

08/14/03

DNR

0

08/15/03

AM- 11mi 1:15:27 (#1 Supernova Classic)

11

08/16/03

NYRRC Club Championships 5 Mile - 26:39  2mi up & 2mi down - Team placed 2nd.

9

08/17/03

AM- 16mi 1:50:17 (#1 Supernova Classic)

long run

16

Week Summary

Toe is getting better...  I'm running with the outside part of my shoe cut out to alleviate the pressure on my broken toe.  The 5th toe is also perpetually taped to 4th toe for support.

Total:

57

08/18/03

DNR

0

08/19/03

PM- 11mi 1:15:37 (#2 Tiger Paw99)

11

08/20/03

AM- 10mi 1:11:31 (#1 Supernova Classic)

10

08/21/03

AM- 2mi up, 800m (2:35), 1600m (5:10), 800m (2:32), 1600m (5:08), 800m (2:26) - 200m jog rest(~1:30) after 800s , 400m jog rest (~2:35) after 1600s.  2mi down. (#2 Tiger Paw99) w/Elliott, Jonathan and Ryan.  PM- 6mi 39:55 (#3 Supernova Classic)

VO2

15

08/22/03

AM- 13mi 1:28:25 (#2 Tiger Paw99) - tired.  PM- ART treatment

13

08/23/03

AM- 20mi 2:16:35 (#2 Tiger Paw99) - w/ Elliott, Jonathan, Oliver, Oskar, Cooper and Ryan.  Hammered the last mile with Ryan H.  Elliott and Jonathan ran 21 miles.

long run

20

08/24/03

PM- 8.25mi 56:15 (#1 Supernova Classic)

8

Week Summary

Starting a training block to be ready for an early December marathon (probably CIM)

Total:

77

08/25/03

PM- 13.29mi 1:27:49 (#2 Tiger Paw99)

13

08/26/03

AM- 11mi w/ 8 x (3:00on / 2:00off) TTR= 1:10:19 (#3 Supernova Classic)   PM- 6mi 41:56 - ran easy. (Wave Phantom)

fartlek

17

08/27/03

AM- 10mi 1:10:45 w/ Elliott (#3 Supernova Classic)  PM- 7mi 49:27 - easy.  (Triax TC)

17

08/28/03

AM- 2mi up, 5x1000m (3:09, 3:08, 3:07, 3:06, 3:03) 200m slow jog rest (~1:15-1:19), 3mi down.  (#2 Tiger Paw99)

VO2

9

08/29/03

AM- 12mi 1:24:57 - ran easy. (#3 Supernova Classic)

12

08/30/03

AM- 13mi 1:29:45 (#2 Tiger Paw99)

13

08/31/03

AM- 10mi nt (#3 Supernova Classic)

10

Week Summary

Solid week.  Took the weekend easy to be rested for New Haven.

Total:

91

09/01/03

New Haven 20K - 1:06:20 46th place. [5:20/mi avg] (5:13, 10:29, 15:53, 21:01, 26:19, ?:??, [32:42 10K], 36:58, 47:46, 53:14, 58:40, 1:04:09)  20min up, 26min down. (Wave Phantom) - legs got pretty tired the last 3 miles or so... right ham / adductor tight

18

09/02/03

AM- 10mi nt (#3 Supernova Classic)  PM- 5mi 34:35 (#2 Tiger Paw99)

15

09/03/03

noon- 12mi 1:26:14 - slow. (#3 Supernova Classic)

12

09/04/03

AM- 10mi 1:08:51 w/ Elliott.  (#2 Tiger Paw99)  PM- 6mi 40:31 (DS Racer)

16

09/05/03

PM- ~6.5mi then had to walk the last 1.5mi home - major lower right back pain near SI joint.

6

09/06/03

DNR

0

09/07/03

DNR

0

Week Summary

Decent race, then messed up my back by trying to run through the pain... hoping my back would "loosen up".

Total:

67

09/08/03 to 10/05/03

I didn't run at all (except to shuffle down my driveway to test my injury) these 4 weeks.

Total:

0

10/06/03

DNR

0

10/07/03

DNR

0

10/08/03

DNR

0

10/09/03

DNR

0

10/10/03

DNR

0

10/11/03

AM- 3mi easy ~21min

3

10/12/03

DNR

0

Week Summary

Total:

3

10/13/03

DNR - legs a bit sore.

0

10/14/03

PM- 5mi 35:55 (#2 Tiger Paw99)

5

10/15/03

DNR

0

10/16/03

DNR

0

10/17/03

DNR - had x-ray and bone scan for lower right back pain.

0

10/18/03

DNR

0

10/19/03

DNR

0

Week Summary

Back still hurts some.

Total:

5

10/20/03

DNR

0

10/21/03

PM- 5mi 37:17 (#3 Supernova Classic)

5

10/22/03

DNR - back hurts some.

0

10/23/03

DNR - results of bone scan indicate stress fracture near SI joint

0

10/24/03 to 12/21/03

Ran 2 miles once during this 2 month stretch.

Total:

2

12/22/03

DNR

0

12/23/03

DNR

0

12/24/03

DNR

0

12/25/03

DNR

0

12/26/03

DNR

0

12/27/03

PM- 3mi 20:52

3