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 |