July - December 2004 Training Log

 

07/05/04 AM- 9mi+ 65:52   9
07/06/04 AM- 7mi 51:21   7
07/07/04 PM- 9mi 1:03:46   9
07/08/04 AM- 6mi 43:15 - tired.     6
07/09/04 PM- 2mi up, 4x100m strides, 4x1600m (5:35, 5:43, 5:45, 5:41) 1:00 rest btwn each, 2.5mi down - was aiming for 5:45, but got a little excited on the first repeat. threshold 9
07/10/04 PM- 7mi 50:46     7
07/11/04 PM- 7mi 48:41 - brisk pace at Sussex Branch Line (flat)   7
Week Summary Starting to feel better each run. Total: 54
07/12/04 DNR - rest   0
07/13/04 PM- 9mi 1:04:46   9
07/14/04 PM- 6mi 42:44 - wore my new Puma Heras, they are a nice low profile, lightweight trainer   6
07/15/04 AM- 9mi 1:05:24   9
07/16/04 AM- 6mi 42:28   6
07/17/04 Dash and Splash 5 Mile - 28:40 12th place.  (5:36, 11:36, 17:26, 23:16).  1mi up & 2mi down.   8
07/18/04 AM- 10mi 1:10:40 - tired.   10
Week Summary getting consistent. Total: 48
07/19/04 PM- 6mi nt   6
07/20/04 PM- 9mi 1:03:00   9
07/21/04 DNR - rest   0
07/22/04 AM- 2.5mi up, 4x100m strides, 3x2000m (6:54, 6:52, 6:47) 400m jog rest btwn each (~2:30), 3mi down.  Ran with Elliott Frieder.     9
07/23/04 AM- 9mi 1:04:01 tired 9
07/24/04 AM- 10mi 1:09:52   10
07/25/04 PM- 49:58 felt OK 7
Week Summary   Total: 51
07/26/04 PM- 6mi 42:49   6
07/27/04 DNR   0
07/28/04 Westfield 5K Pizza Extravaganza - 16:49 (5:22, 10:56) 15th place.  2mi up & 3mi down.   8
07/29/04 PM- 10mi 1:10:18   10
07/30/04 AM- 7mi 51:58 - tired.   7
07/31/04 AM- 11mi 1:15:55 - brisk pace w/ Elliott and Jonathan Frieder long run 11
08/01/04 noon- 9mi 1:02:57   9
Week Summary Decent improvment in race performance... feel healthy. Total: 51
08/02/04 PM- 4mi 26:58 in Charlotte, NC   4
08/03/04 AM- 7mi 48:59 in Charlotte, NC - nice groomed, shaded trail   7
08/04/04 AM- 10mi 1:07:29 - brisk   10
08/05/04 AM- 2.5mi up, 4x100m strides, 6x1000m (3:16, 3:15, 3:17, 3:16, 3:20, 3:14) [200m jog rest btwn each (~1:15-1:25), 3mi down.  Ran behind Elliott Frieder and Lou Palma who are both preparing for fall marathons.   10
08/06/04 DNR   0
08/07/04 AM- 11mi 1:16:48   11
08/08/04 AM- 12mi 1:25:02 long run 12
Week Summary Workout on 8/5 was tough...  probably too fast for my current fitness.  Starting to feel stronger on each run, though. Total: 54
08/09/04 PM- 10mi 1:08:50   10
08/10/04 DNR - lower back a bit sore   0
08/11/04 PM- 6mi 42:04   6
08/12/04 DNR   0
08/13/04 PM- 10mi 1:10:25 - felt good.   10
08/14/04 AM- 14mi+ 1:40:29 - picked up the pace a bit in the middle, then eased in the last 2mi long run 14
08/15/04 AM- 10mi nt   10
Week Summary missed 2 days... Total: 50
08/16/04 PM- 6mi 40:59 - brisk pace   6
08/17/04 PM- 10mi 1:06:14 - brisk   10
08/18/04 DNR - lower right back a bit sore   0
08/19/04 PM- 10mi 1:10:14 - easy   10
08/20/04 DNR   0
08/21/04 NYRRC Club Championship 5 Mile - 27:38 57th place.  (5:30, 11:05, 16:40, 22:27)   2mi up & 3mi down - humid race, same course as last month's Splash / Dash.   10
08/22/04 AM- 12.37mi 1:22:53 - felt good.   12
Week Summary still not in racing shape... need to begin training, now that I can run consistently Total: 48
08/23/04 PM- 6mi 41:51   6
08/24/04 PM- 10mi 1:08:02   10
08/25/04 DNR   0
08/26/04 PM- 10mi nt and 3x200m - brisk   10
08/27/04 PM- 10mi 1:12:44 - slow   10
08/28/04 PM- 12.32mi 1:25:41 - hot   12
08/29/04 PM- 5mi nt   5
Week Summary   Total: 53
08/30/04 DNR   0
08/31/04 PM- 9mi 1:02:20   9
09/01/04 AM- 11mi 1:16:17  PM- 5mi 34:22 16
09/02/04 PM- 10mi 1:09:52   10
09/03/04 PM- 11mi+ 1:18:01 - saw Stephen Ondieki on my run, so we ran together for a few minutes.  He's getting in good shape for XC races this fall.   11
09/04/04 AM- 15mi 1:46:23 - tired. long run 15