Body

1
12/29	AM: Tom's 14 mile loop in 1:37:40, then added a loop	20
	around the park for a total 2:11:55.

12/30	AM: King St., 58:30.	21
	PM1: 2 laps in trumbull, 49 min.
	PM2: 20 min on Aerobic recumbant bicycle.
	PM3: run for 28 min from home at night.

12/31	AM: King St., 59:46.	21
	PM1: run in trumbull for 1:04.
	PM2: AR bike for 20 min.
	PM3: 3 miles on treadmill, 6:30 pace.

1/1	It's very cold, about an inch of snow.	23
	AM: West Redding, 1:38:47. PM: King St., 1:03:45.
	Snow (a little) and bad dissentary on the second run.

1/2	AM: run around airport for 1:01, snow	17
	PM: run for 58 min in trumbull

1/3	AM: King St., 59:47.	18
	PM1: run for 59 in trumbull.
	PM2: 20 minutes on AR bike, 5 minutes on transport.

1/4	AM: King St.++, 1:16:47. nice weather.	22
	PM: Brushy hill, 1:02:51.

	week 142

1/5	AM: West Redding, 1:32:48. PM: King St., 59:02.	23

1/6	AM: King St., 59. PM: 4 laps of lake, 1:01.	18

1/7	AM: Run to airport street and 12 x 75 seconds with	20
	about 45 seconds rest.
	PM1: Monroe lake 3 laps, 58:00.
	PM2: 2 miles on treadmill, 12:36.

1/8	AM: King St., 59:12. PM: Monroe lake 4 laps, 1:03.	18

1/9	AM: King St., 59:16. PM1: Monroe lake 4 laps, 1:02	20
	PM2: 20 min AR bicycle. PM3: 2 miles treadmill, 12:13.

1/10	AM: snow, run for 1:03 around mall.	17
	PM: 2 laps of lake in monroe, 50 min.

1/11	AM: Park, 44:52, snow. PM: 10 min wu, 5000 at The	14
	Armory at 168th in 14:07, 1st. felt strong, but tight
	turns were worse than I remembered. 28 min wd.

	week 130

1/12	AM: West Redding, 1:36:06. PM: King St., 58:08.	23

1/13	AM: King St., 59:16. PM1: 1 lap of lake in Trumbull, 50	20
	min (snow and ice on ground) PM2: 4 miles on treadmill
	in 25:30.

1/14	AM: king St., 58:something. PM: 4 laps around that lake	19
	in Monroe in 1:05.

1/15	AM: run for 1:06 with 6 x 3 min hard, 2 min easy, cold,	19
	was probably not running faster than 75. PM: run around
	lake, 1:04, slow

1/16	AM: heavy rain, 10 miles on treadmill, 1:00:17.	20
	PM: run around lake in Monroe in 1:04:16

1/17	AM: very cold, King St., 1:01:42.	19
	PM: 4 laps of lake in Monroe, 1:02.

1/18	AM: Brushy hill, 1:05. PM: King St.+, 1:09:16.	21

	week 141

1/19	AM: West Redding, 1:35. PM: Park, 41:45.	20

1/20	AM: Richter, 44:00. PM1: 20 min on AR bicycle.	15
	PM2: King St., 59:50, with light.

1/21	AM: King St., 57:58 with 6 x (3 hard, 2 easy)	16
	PM: 1 lap of lake, 46 min.

1/22	AM: King St., 1:01:32.	9

1/23	PM: 3 laps of lake in Monroe, 57:22.	8

1/24	PM: Run for 40 minutes in Tampa	6

1/25	Gasparilla 15K, 44:37, third. left leg bothering me.	14
	10 minute warmup, 30 minute warm down.

	week 88

1/26	AM: run for 59 minutes in Tampa. PM: Park, 42:22.	15

1/27	AM: King St., 1:00:59. PM: 4 laps of lake, 1:04.	19

1/28	AM: Richter, 46. PM: 4 laps of lake, 1:02:57.	16
	PM2: 20 minutes on AR bicycle.

1/29	AM: King St., 1:00:17. PM: 4 laps of lake, 1:01:38.	19

1/30	AM: Richter, 44:48. PM: 4 laps of lake, 1:00:49	16

1/31	AM: King St., 1:02:39. PM: 4 laps of lake, 59:45.	19

2/1	AM: King St., 58:18. PM: 1 miles wu, 3000 in 8:21 at	16
	Chelsey Piers. 4 mile wd.

	week 120

2/2	AM: West Redding, 1:31:02. PM: King St., 58:57.	23

2/3	AM: King St., 1:00:49. PM: 4 laps of lake, 1:01:45.	19

2/4	AM: King St., 59:40. PM: 5 laps of lake, 1:07.	19

2/5	AM: King St., 1:03:58, rain. PM: 5 laps of lake, 1:06.	19

2/6	AM: 20 min wu, 6 x 1200 in 3:37, 32, 30, 34, 36, 40.	21
	20 min wd. PM: 4 laps of lake, 1:04.

2/7	AM: King St., 59:46. PM: 4 laps of lake, 1:03.	19

2/8	AM: Run to gym and return.	19
	PM: run around Yale for one hour.

	week 139

2/9	AM: West Redding, 1:33. PM: King St., 58:30.	23

2/10	AM: King St., 1:00:17. PM: 5 laps of lake, 1:06:41.	19

2/11	AM: King St., 59:26. PM: King St.+, 1:12:17	20

2/12	AM: run to street near airport, then 5 x (2 min hard, 1	19
	min recovery, 1 minute hard, 1 minute recovery), run back.
	PM: 5 laps of lake, 1:06:06.

2/13	AM: King St., 1:06:01. PM: 5 laps of lake, 1:09:55.	19

2/14	AM: King St.++, 1:34, snow. PM: 2 laps of lake, 56.	19

2/15	AM: 3 mi wu, 4 mile race in 20:22. 6 mi wd in 44.	22
	PM: King St., 58:22.

	week 141

2/16	AM: West Redding, 1:30:59. PM: King St., 57:16.	23

2/17	AM: King St., 1:05:05. PM: 5 laps of lake, 1:11:11.	19

2/18	AM: King St., 59:47. PM: 5 laps, 1:05:30. Nice day.	19

2/19	AM: King St., 58:36. PM: over to lake, 1 lap, then	20
	4 x hill in 3:35, 34, 31, 32. run back for 1:11 total

2/20	AM: King St+, 1:09:00. PM: 5 laps of lake, nt	21

2/21	AM: King St+, 1:09:36. PM: 4 laps of lake, nt.	20

2/22	AM: 18 min wu, 4 x 200 in 33, 7 x 1000 in 2:45, 46, 46	21
	47, 47, 46, 49 with a 400 jog, 19 min wd.
	PM: run to gym and return.

	week 143

2/23	AM: run for 42 min in central pk. got very little sleep.	6
	felt ill later in day and did not run.

2/24	DNR, went to Dr. they said I'm OK, just gave me a	0
	general spread antibiotic called Zithromax. no temp

2/25	PM: 3 laps of lake, nt. felt OK, stomach pain.	8

2/26	AM: Park, 39:23. PM: 1 lap of lake in Monroe, then	17
	4 x hill in 3:31, 25, 29, 26. run back for 1:10 total

2/27	AM: Richter in 43:47. PM: ran for 19 minutes, felt	10
	really slow and tired

2/28	DNR, got up like 6 times in the morning to go number 2.
	it was bad. felt slow and tired all day, finished
	antibiotic

3/1	DNR, feeling better.

	week 41

3/2	AM: King St., running back and forth with Ellen, 1:08.	15
	PM: Park, 38:54.

3/3	AM: Park, 39:56. PM: 4 laps of lake, 1:02:50.	15

3/4	AM: airport, 46. PM: shopping cart 400 10 x 60-65	13
	seconds with 50 seconds rest. 10 min wu/wd.

3/5	AM: King St., 57:51. PM: 1 lap of lake, 44:01	16

3/6	AM: King St., 57:11.	9

3/7	PM: run to expo at Gate River Run, 33 min	5

3/8	Gate River Run in Jacksonville, 43:34, 1st. 2 mile wu,	14
	3 mile wd.

	week 87

3/9	PM: run for 1:09 in central park	10

3/10	AM: Richter, snow, 50:10. PM: 4 laps of lake, 1:07.	15

3/11	AM: King St., 1:04. PM: run to lake, 58 min	17

3/12	AM: King St., 1:01. PM: 2 laps of lake, 53:08.	17

3/13	AM: King St., 1:00:14. PM: 1 lap of lake, 46.	16

3/14	AM: DNR. PM: 5 laps of lake, heavy rain, 1:11.	10

3/15	AM: 15 min wu, 4 x 200 in 33, 1200 in 3:24. 6 x 400	18
	in 67, 800 in 2:19, 400 in 69. stopped the workout
	was going to do more, but calves were killing me in the
	spikes I was wearing. heavy wind made me stand up
	on the track, 5 mile wd. PM: Park, 40:30

	week 103

3/16	AM: King St., 55:50. PM: run back from Saturn, nt	14

3/17	AM: run to saturn, 26 min. PM: 4 laps of lake, 59.	13

3/18	AM: run to airport then 10 x 68 seconds on road.	10
	33 min wd.

3/19	AM: King St., 58:20. Fly to italy in PM.	9

3/20	Run over course for 35 minutes.	5

3/21	AM: Run for 1 hour near course	9

3/22	AM: Run over course for 24 min, practice starting,	5
	hamstring (right) would hurt tomorrow.

	week 65

3/23	1:15 PM: world XC championships 12.3 Km, 37:42, 85th. 4	14
	mile wd. 2 mile wu.

3/24	fly back from Italy. 1 lap of central park, 44 min.	6

3/25	PM: 1 lap of lake from front entrance, 44 min	7

3/26	AM: Park, nt. PM: 1 lap of lake 46 min.	13

3/27	AM: King St., 57:40. PM: 1 lap of lake, 44:40	16

3/28	AM: Richter, 41:39. PM: 4 laps of lake, 1:01.	16

3/29	AM: 18 min wu, 16 x 400 in 66,66,67,67,66,66,66,66,	17
	65,65,65,65,65,64,65,65 with 50 second recovery. was
	really trying hard on last one, but it ended up a 65
	anyway. 18 min wd. PM: 1 lap central park, 39:39

	week 89

3/30	AM: 2 laps central park, 2 laps reservoir, 1:33:58	19
	PM: run around neighborhood in dark, 29:21.

3/31	AM: King St., 1:01:44, heavy rain.	16
	PM: 1 lap of lake in monroe, 51:54, snow.

4/1	AM: heavy snow, King St., 1:06:00.	16
	PM: 1 lap of lake, 47 min.

4/2	AM: King St., 57:50. PM: 1 lap of lake, nt.	16

4/3	AM: 1000 in 2:51, 4 x 400 in 68, 800 in 2:18, 4 x 400	17
	in 69,66,67,68. 1000 in 2:55. just felt tired and sleepy
	couldn't get moving. 18 min wu, 18 min wd
	PM: 1 lap of lake, nt.

4/4	AM: King St., 56:10. PM: 4 laps of lake, 57:44.	18

4/5	AM: run to gym and return. PM: Park, 39:09.	16

	week 118

4/6	10 minute wu, 1500 in montclair in 3:55. 10 min wd	15
	another 10 minute wu, 5000 in about 14:20. 10
	minute wd. 40 minute run in central park later.

4/7	AM: Richter, 43. PM: 4 laps of lake, 1:01.	15

4/8	AM: Richter. PM: DNR, lifted. bad cough	6

4/9	AM: DNR, still have a cough, no other symptoms.	9
	PM: King St., 56:50.

4/10	AM: Park, 39 min. PM: 4 laps of lake, 1:01.	15

4/11	AM: could barely get up, ran for 24 minutes.	12
	PM: ran near lake for 1 hr.

4/12	AM: 18 min wu, 1600 in 4:28, 5 x 800 in 211, 11, 10,	16
	13, 13. 18 min wd. PM: Richter, nt.

	week 88

4/13

AM: West Redding, 1:30:19.

20

PM: 1 lap of central park, 40:15.

4/14

AM: Richter, 41:33. PM: 4 laps of lake, 57:40.

15

4/15

AM: Park, 40:50. PM: 18 min wu, 4 x 200 in 33,6 x 700 in 1:55 with 100m walk recovery, jog 400, 400 in 62. 18 min wd.

16

4/16

AM: Richter, 43:29. PM: 5 laps of lake, 1:06:48.
16

4/17 AM: King St., 59:00. PM: 4 laps of lake, 1:01:27. 18

4/18
AM: DNR PM: King St.++ w/ 7 x (3 min hard, 2 min easy). had PAINFUL

cramp behind left shoulder blade that made breathing difficult. 1:17.
12

4/19 AM: Richter w/ ellen, 45 min. left shoulder blade in a lot of pain.
PM: Run around Boston for 1:01.
15

week 112

4/20 AM: Run for 1:05 in Boston. PM: Richter, 40:39.
shoulder feeling better with advil. could be related to cough.
16

4/21 AM: Park, 40:40. PM: King St., 56:10. saw Dr., he said cough
is allergy related and to use my inhaler. it seems to help.
15

4/22 AM: King St., 59:00 9

4/23 AM: Richter, nt. 6

4/24 Penn 10K, another lousy penn, 29:15, third. had problems
with left leg.
9

4/25 AM: 1 lap of central park, 45:00. 6

4/26 AM: 1 lap of central park, 44:20. 6

week 67

4/27 PM: King st. stopped ½ way with calf strain. jogged/walked it in for a total of 58 minutes of running. 9

4/28 DNR

4/29 DNR

4/30 DNR

5/1 PM: 1 lap of lake, calf still bothering me after 2 miles, jogged, 54 minutes. 7

5/2 AM: 45 minutes on Transport. PM: 45 minutes on AR bicycle.

5/3 AM: 1 hr on AR bicycle.

week 16

5/4 PM: Run for 58 minutes in central park. 8

5/5 AM: Richter, 41:37. PM: 1 lap of lake 44:20. 13

5/6 AM: Richter, 41:52. PM: 4 laps of lake, 59:47. 15

5/7

4/13	AM: West Redding, 1:30:19.	20
	PM: 1 lap of central park, 40:15.

4/14	AM: Richter, 41:33. PM: 4 laps of lake, 57:40.	15

4/15	AM: Park, 40:50. PM: 18 min wu, 4 x 200 in 33,6 x 700 in 1:55 with 100m walk recovery, jog 400, 400 in 62. 18 min wd.	16

4/16	AM: Richter, 43:29. PM: 5 laps of lake, 1:06:48.	16
4/17	AM: King St., 59:00. PM: 4 laps of lake, 1:01:27.	18
4/18	AM: DNR PM: King St.++ w/ 7 x (3 min hard, 2 min easy). had PAINFUL cramp behind left shoulder blade that made breathing difficult. 1:17.	12
4/19	AM: Richter w/ ellen, 45 min. left shoulder blade in a lot of pain. PM: Run around Boston for 1:01.	15
	week	112
4/20	AM: Run for 1:05 in Boston. PM: Richter, 40:39. shoulder feeling better with advil. could be related to cough.	16
4/21	AM: Park, 40:40. PM: King St., 56:10. saw Dr., he said cough is allergy related and to use my inhaler. it seems to help.	15
4/22	AM: King St., 59:00	9
4/23	AM: Richter, nt.	6
4/24	Penn 10K, another lousy penn, 29:15, third. had problems with left leg.	9
4/25	AM: 1 lap of central park, 45:00.	6
4/26	AM: 1 lap of central park, 44:20.	6
	week	67
4/27	PM: King st. stopped ½ way with calf strain. jogged/walked it in for a total of 58 minutes of running.	9
4/28	DNR
4/29	DNR
4/30	DNR
5/1	PM: 1 lap of lake, calf still bothering me after 2 miles, jogged, 54 minutes.	7
5/2	AM: 45 minutes on Transport. PM: 45 minutes on AR bicycle.
5/3	AM: 1 hr on AR bicycle.
	week	16
5/4	PM: Run for 58 minutes in central park.	8
5/5	AM: Richter, 41:37. PM: 1 lap of lake 44:20.	13
5/6	AM: Richter, 41:52. PM: 4 laps of lake, 59:47.	15
5/7