|
+12/31 |
AM: 3 mile loop, 27 minutes. |
3 |
|
1/1 |
AM: 4.55 mile loop, 37:00. PM: 5 miles on Judith drive, 37:00 |
9 |
|
½ |
AM: 3 miles treadmill, 22:00. PM: 3 miles treadmill, 21:50. |
6 |
|
1/3 |
AM: 10 minutes on treadmill, 1.3. PM: 5 miles in 34:56 on treadmill |
6 |
|
1/4 |
AM: Judith drive loop (4), 27:56. PM: 5 miles treadmill, 33:55. |
9 |
|
1/5 |
AM: 4.55 mile loop, nt. PM: 1.5 miles treadmill. |
6 |
|
1/6 |
AM: 7 miles treadmill, 46:52. PM: to green chimneys and return, 34:50. |
12 |
|
|
Week |
51 |
|
1/7 |
AM: reservoir, 53 something. PM: 3 mile loop, 23 something. |
10 |
|
1/8 |
AM: reservoir, 53:29. PM: 1.5 on treadmill, 10:20. |
8.5 |
|
1/9 |
AM: 3 miles treadmill, 22:00. PM: 45 minutes transport, 1000 meters ergometer (4:00). |
3 |
|
1/10 |
AM: .5 right ham bothering me up in the middle, as opposed to down by the knee. PM: 1.5 on treadmill. |
2 |
|
1/11 |
AM: 45 min transport, 950 calories. |
|
|
1/12 |
AM: tried running, then upper right ham wasn’t doing so well, so I turned around. PM: 45 minutes transport, 982 calories. PM2: 1.3 miles treadmill, 10 minutes. |
2 |
|
1/13 |
AM: 7.1 miles at Tom’s, 52:00. PM: run to green chimneys and return, 37:00. |
12 |
|
|
Week |
37 |
|
1/14 |
AM: end of gage rd and back, 7.5 miles, 55:21. PM: easy three miles. |
10 |
|
1/15 |
AM: 12 minutes on road, too slippery. 3 miles on treadmill, 21:21. PM: 1.5 miles at physical therapy. |
6 |
|
1/16 |
AM: end of gage rd and back, 55 something. PM: 3 miles on treadmill, 20:55. |
10 |
|
1/17 |
AM: 1.5 on treadmill. PM: 5 on treadmill in 33:15. |
6 |
|
1/18 |
AM: 5.3 miles outside, 37 something. PM: 5 miles on treadmill, 32:17. |
10 |
|
1/19 |
AM: 10 minutes on treadmill, hamstring no doing so good now. PM: 45 minutes on transport. |
2 |
|
1/20 |
AM: DNR. PM: down at gym, 3 x 2000m on concept II in 8:05, 7:53, 7:48. 1 mile on treadmill.. |
2 |
|
|
Week |
46 |
|
1/21 |
AM: DNR. PM: 2000 on erg at gym in 7:44. 2 miles on treadmill. |
2 |
|
1/22 |
AM: DNR. PM: 45 minutes on transport, 930 calories. PM2: 1.5 on treadmill. |
2 |
|
1/23 |
AM: Judith Drive 5 mile version, 35:30. PM: 5 miles treadmill, 1% grade, 34:04. |
10 |
|
1/24 |
PM: 45 minutes transport, 967 calories |
|
|
1/25 |
PM: 45 minutes transport, 930 calories |
|
|
1/26 |
DNR. Getting a little sick, but I didn’t run because of hamstring. Went downhill skiing for first time since 1985 at http://www.thunderridgeski.com . It was fun. I see a lot of snowboarders these days. Looks interesting, but it seems like those people have less control, and they seem to spend an inordinate amount of time on their butts looking down the mountain thinking about what to do next. I’ll stick to normal alpine skis. |
|
|
1/27 |
PM: 45 minutes transport, 906 calories. 2000 meters on concept II |
|
|
|
Week |
15 |
|
1/28 |
Nothing. Gym closed early. |
|
|
1/29 |
PM: 45 minutes transport, 990 calories (pr). |
|
|
1/30 |
PM: 45 minutes transport, 1021 calories (pr). |
|
|
1/31 |
PM: 45 minutes transport, 981 calories. |
|
|
2/1 |
AM: 5 miles treadmill, 1% grade, 34:51. 2000 meters erg, 7:43. |
5 |
|
2/2 |
AM: 4.5 miles slow. |
|
|
2/3 |
|
|
|
|
Week |
5 |
|
2/4 |
AM: about 5 miles, 39:00. PM: run to green chimneys, 16:24. |
8 |
|
2/5 |
I don’t remember |
|
|
2/6 |
AM: same here |
|
|
2/7 |
AM: end of gage rd and return, 57:30 |
|
|
2/8 |
AM: end of gage rd and return, 52:00, PM: skiing |
|
|
2/9 |
AM: slow 8 mile run, have a cold. |
8 |
|
2/10 |
PM: run to green chimneys, 17:10. |
2 |
|
|
Week |
20 |
|
2/11 |
AM: end of gage rd and return, 52:52. PM: same, 50:16. |
15 |
|
2/12 |
AM: federal hill rd., 1:06:42. |
10 |
|
2/13 |
AM: federal hill rd. with ellen, 1:07:39. PM: 5000 meters on erg, 21:52. |
10 |
|
2/14 |
AM: end of gage rd. and return, 52:00. |
7.5 |
|
2/15 |
AM: end of gage rd and return, 49:40. PM: same, 50:07. |
15 |
|
2/16 |
AM: 4.5 mile loop, 31:15. |
4.5 |
|
2/17 |
AM: 4 mile wu, concept2 2000m race in 7:17.5 PM: 2000m concept2, 7:55, 1000m 3:46. |
5 |
|
|
Week |
67 |
|
2/18 |
AM: 1 lap central park, 38:12. PM: run up to 168st armory from NYRRC, saw marla runyon blow away AR for 5000m with a 15:07. fortunately, I still have the armory 5K mark at 14:07. 36:50. PM2: run back, 40:17. |
16 |
|
2/19 |
AM: federal hill rd, 1:02:30. PM: end of gage rd and return, 51:50. |
17 |
|
2/20 |
AM: 2000m on erg, federal hill rd.,1:01:49. 1000m erg PM: end of gage rd and return, 50:33. 2000m erg (756) |
17 |
|
2/21 |
AM: 2000m erg, 8:11. end of old milltown rd and return, 1:17:05. PM: 5000m erg, 20:45. |
12 |
|
2/22 |
AM: 1000m erg, 4:08. end of gage rd. and return, 54:00, horrible run, right hamstring in bad shape. PM: 2000m erg, 7:53 end of gage rd and return, 51:37. better run. Ham not so bad. |
15 |
|
2/23 |
AM: 2000m erg, 8:08. 10 miles on treadmill, 1% grade, 1:03:45. PM: 2000m erg, 7:36.6. |
10 |
|
2/24 |
AM: 16 miles on palisades, 1:56:49. PM: 2000m erg, 7:53. |
16 |
|
|
Week |
103 |
|
2/25 |
AM: 2000m erg, 8:13. 8 miles on treadmill, 1% grade, 51:00. PM: 1000m erg, 3:38. 5 miles on treadmill, 1% grade, 32:09. |
13 |
|
2/26 |
AM: 2000m erg, 8:11. federal hill rd., 1:03:48, lousy run. Right ham down by knee still no good. PM: 4.5 mile loop, 32:46, better. 2000m erg, 7:45.8 |
14 |
|
2/27 |
AM: federal hill rd., 1:02:05, 2000m erg, 8:05. PM: 4.55 mile loop, 31:41, 2000m erg, 7:36. |
14 |
|
2/28 |
AM: 2000m erg, 7:53. end of old milltown and return, 1:16:17. PM: 4.55 mile loop, 33:13, 2000m erg, 7:31.1 |
16 |
|
3/1 |
AM: federal hill rd., 1:03:24. PM: 4.55 mile loop, 31:52. 5000m erg, 19:51. |
14 |
|
3/2 |
AM: 2000m erg, 8:29. 6 miles treadmill 1%, 37:29. got weird pain in left knee (totally new pain) that hurt, but didn’t limit my motion at all. Stopped the run,, was going for 10. |
6 |
|
3/3 |
AM: tom’s loop in NJ with 3 mile pickup in 14:28 (4:47, 5:00, 4:41). 58:24 total. 2000m erg, 7:45. PM: 4.55 mile loop, 32:07. 2000m erg, 7:29.0 (workout PR). |
14 |
|
|
Week |
91 |
|
¾ |
AM: end of gage rd. and return, 52:something. PM: 7.5 miles on treadmill, 1%, 46:50. 2000m erg, 7:51. |
15 |
|
3/5 |
AM: 2000m erg, 7:51, 10 miles treadmill, 1%, 1:01:45. PM: 2 x 2000m erg, 7:50, 7:39. weird sciatic problem around left hip. |
10 |
|
3/6 |
AM: DNR, odd sciatic problem in left hip/back. 5000m erg, 19:50. PM: 2000m erg fartlek, 2:11, 1:51, 2:04, 1:49 = 8:58. |
0 |
|
3/7 |
AM: 2000m erg, 7:45. DNR, sciatic problem left hip/back. |
0 |
|
3/8 |
AM: 5000m erg, 19:33.8. PM: skiing at thunder ridge |
|
|
3/9 |
AM: 5000m erg, 19:20.2. |
|
|
3/10 |
AM: 5000m erg, 19:13.3. |
|
|
|
|
|
|
3/11 |
AM: 5000m erg with 500 easy, 500 hard, 1:49, 1:48, 1:47, 1:48, 1:46. total=19:40. |
|
|
3/12 |
AM: 2000m erg, 7:45. PM: downhill skiing 4 hours, 2000m erg, 7:38. |
|
|
3/13 |
AM: 5000m erg, 19:37. |
|
|
3/14 |
AM: 2000m erg, 7:24.1 PM: 2000m erg, 7:47. |
|
|
3/15 |
AM: 2000m erg, 7:46. PM: 5000m erg, 19:18. |
|
|
3/16 |
AM: 5000m erg, 19:18. |
|
|
3/17 |
AM: 2000m ert, 7:26. PM: 4 x 500m erg, 1:43,44,43,44 |
|
|
|
|
|
|
3/18 |
AM: 5000m erg, 19:26. |
|
|
3/19 |
AM: 5000m erg, 19:06. |
|
|
3/20 |
AM: 2000m erg, 7:50. then went skiing at Stratton. |
|
|
3/21 |
AM: 5000m erg, 19:38. |
|
|
3/22 |
AM: 5000m erg, 19:08. PM: 2000m, 7:38. |
|
|
3/23 |
AM: 2000m erg, 7:29. |
|
|
3/24 |
PM: 5000m erg, 18:56. PR. |
|
|
|
|
|
|
3/25 |
AM: 10 mile bike ride. PM: 500 meter warm up. 2000m in 7:10.9 (PR). 500 meter cool down. 2 miles around richter park front 9 with ellen. |
|
|
3/26 |
AM: 2000m erg, 7:50. PM: 5000m erg, 19:24. 1.5 mile run. |
|
|
3/27 |
AM: 2000m ert, 7:56.. PM: skiing at windham. |
|
|
3/28 |
PM: 9 holes of richter park with ellen in 23:00, 2000m erg, 7:56. |
|
|
3/29 |
AM: 5000m erg, 19:33.0 |
|
|
3/30 |
AM: 5000m erg, 18:53.6 |
|
|
3/31 |
PM: run to farm and back, 18:56 going down, 29:00 coming back. Horrible run. Left hip and back hurt. 2000m erg, 7:57. |
|
|
|
|
|
|
4/1 |
PM: run to farm and back, 19:00, 21:03. 2000m erg, 7:32. |
5 |
|
4/2 |
AM: easy 3, 22:00 |
3 |
|
4/3 |
Skiing at windham. |
|
|
4/4 |
PM: 35 minutes on golf course with ell, 2000m erg, 7:26 |
5 |
|
4/5 |
AM: 4.55 mile loop, 34:00, 2000m erg, 7:32. |
5 |
|
4/6 |
PM: 4.55 mile loop, 33:18. |
5 |
|
4/7 |
AM: 5000m erg, 19:26, 7 mile run, 50:30 |
7 |
|
|
|
|
|
4/8 |
AM: end of gage rd. and return, 55:15, 2000m erg, 7:36. |
8 |
|
4/9 |
PM: end of old milltown and return, 1:30:16. 2000m erg, 7:44. |
12 |
|
4/10 |
PM: end of gage rd and return, 52:16. 5000m erg, 19:16. |
8 |
|
4/11 |
AM: 4.55 mile loop, 32:16. PM: same, 32:23. 2000m erg, 7:36. |
9 |
|
4/12 |
AM: 4.55 mile loop, 32:44. PM: run at newtown track with ellen. About 4 miles. |
8 |
|
4/13 |
AM: end of gage rd and return, 50:50. PM: 5000m erg, 19:26. |
8 |
|
4/14 |
AM: to police station on palisades and return, 1:51:50. |
16 |
|
|
|
|
|
4/15 |
AM: federal hill rd, 1:02:40. PM: 2000m erg, 7:45. |
9 |
|
4/16 |
AM: 4.55 mile loop, 32:28. PM: end of gage rd and return, 51:42. Just got finished with 9 days of 1800 mg advil per day. Back/left hip still hurts. Running sucks still. In pain the whole way. |
12 |
|
4/17 |
AM: 2000m erg, 7:38. end of gage rd and return, 52:30. |
|
|
4/18 |
AM: end of gage rd and return, horrible run. Had to stop and walk due to pain in left lower back. |
7 |
|
4/19 |
PM: 5000m erg, 19:11. |
|
|
4/20 |
AM: 5000m erg, 19:36. |
|
|
4/21 |
AM: 2000m erg, 7:26. PM: 500m w/u, then 2000m erg, 7:17. |
|
|
|
|
|
|
4/22 |
PM: 2000m erg, 7:43. |
|
|
4/23 |
PM: 4.55 mile loop, 32:00. |
5 |
|
4/24 |
AM1: 2000m erg, 7:37. AM2: 10 miles on path in Yorktown heights, out in 35:00, back in 31:47. |
10 |
|
4/25 |
AM: run to unemployment office, attend meeting, run back, 35:10, 37:50. |
10 |
|
4/26 |
AM: about 7 miles, no time, 2000m erg, 7:43. |
8 |
|
4/27 |
AM: 21 minutes run from Saturn dealer to unemployment office. PM: run home from unemployment office, 35:10. |
8 |
|
4/29 |
PM: 5000m erg, 18:58. |
|
|
|
Week |
41 |
|
4/30 |
AM: federal hill rd., 1:01:43. |
9 |
|
4/31 |
AM: federal hill rd., 1:01:11 |
9 |
|
5/1 |
AM: King St., 58:49. golf at richter park, 107, a crow flew off with my sandwich on the 10th green. PM: 2000m erg, 7:16. |
9 |
|
5/2 |
PM: 30 minute run in St. John’s, then 3 miles on treadmill, 19:20. |
6 |
|
5/3 |
AM: 35 minutes run in St. John’s, PM: 24 minute run. |
8 |
|
5/4 |
AM: run for 1:04 in St. John’s. |
8 |
|
5/5 |
AM: 35 minute run, flew home. |
5 |
|
|
Week |
54 |
|
5/6 |
AM: Federal Hill Rd., 1:01:03. 2000m erg, 7:36. PM: 4.55 mile loop, 30:20. |
14 |
|
5/7 |
AM: Federal Hill Rd., 1:01:36. PM: 2000m erg, 7:28. 4.55 mile loop, 33:00. |
14 |
|
5/8 |
AM: King St., 1:00:54. not a good run. It hurt. |
9 |
|
5/9 |
AM: federal hill rd., 59:38. good run , but I hope I didn’t screw up my back again. |
9 |
|
5/10 |
AM: federal hill rd., 1:00:39. good run , but I hope I didn’t screw up my back again. |
9 |
|
5/11 |
AM: federal hill rd., 58:42. |
9 |
|
5/12 |
AM: federal hill rd., 59:42 |
9 |
|
|
Week |
73 |
|
5/13 |
AM: end of old milltown and return, 1:14:54. good run, but upper right ham not doing well. PM: 2000m erg, 7:28. |
12 |
|
5/14 |
AM: federal hill rd., 59:22. PM: 2000m erg, 7:18. |
10 |
|
5/15 |
AM: king St., 58:02. right ham really tight. |
9 |
|
5/16 |
AM: new six+ mile loop, 43:00. PM: 1.5 mi wu, 5 x 1000 in 2:59, 2:57, 2:56, 2:55, 2:55. 400m jog recovery, 1.5 mi wd. |
13 |
|
5/17 |
AM: federal hill rd., 1:01:12. PM: 2000m erg, 7:26. |
9 |
|
5/18 |
AM: 3 mile loop with ellen, 22:30. PM: 18 min wu, moonlight 5K in 15:09, splits were 4:50, 9:49. felt pretty good, but wasn’t running very fast. hardest 15:09 I’ve run since being a college sophomore., 2.5 mile wd. |
11 |
|
5/19 |
AM: run for 53:35 in Newtown. |
8 |
|
|
Week |
70 |
|
5/20 |
AM: run out to route 37 and back, was hoping to see bicycle race, but the peleton never showed up. Don’t know what I did wrong, 1:14:08. |
11 |
|
5/21 |
AM: end of old milltown rd and return, 1:17:18. |
12 |
|
5/22 |
AM: federal hill rd., with 6 x 3 hard, 2 easy, 57:39. PM: 4.55 mile loop, 32:18. |
14 |
|
5/23 |
AM: federal hill rd., 1:04:30. |
9 |
|
5/24 |
AM: federal hill rd., 1:00:50. PM: 4.55 mile loop, 30:21. |
14 |
|
5/25 |
AM: run down to Westville estates, then 6 x hill in 1:56, 59, 56, 54, 56, 53, run back, 1:10:31. |
11 |
|
5/26 |
AM: run to bank and back, 29:20 down, 31:30 back up. PM: 4.55 mile loop, 31:00. |
14 |
|
|
Week |
85 |
|
5/27 |
AM: federal hill rd., 1:01:31. |
9 |
|
5/28 |
AM: 2 mile wu, 10K race, Ridgewood Run, 30:39, 1st., 5K wd. |
11 |
|
5/29 |
AM: federal hill rd., 1:03:00. |
9 |
|
5/30 |
AM: federal hill rd., 1:02:41. PM: 4.55 mile loop, 33:27 |
14 |
|
5/31 |
AM: old milltown rd and return., 1:25:31. horrible run. Legs felt totally shot, like I had just run 30K race. |
12 |
|
6/1 |
DNR, felt lousy, maybe Synthroid is off or something. |
|
|
6/2 |
AM: 2 mile wu, North County News 5K in 15:10. 24 min wd. |
8 |
|
|
Week |
63 |
|
6/3 |
AM: run in Brewster for 1:15:30 (11). PM: 4.55 mile loop, 32:21. |
15 |
|
6/4 |
AM: federal hill rd., 1:04:14 (right ham bad). PM: 5000m erg, 19:26. |
9 |
|
6/5 |
AM: end of gage rd. and return, 51:45. PM: 2000m erg, 7:27. |
8 |
|
6/6 |
AM: end of gage rd. and return, 50:52. PM: 4.55 mile loop, 31:07. |
12 |
|
6/7 |
AM: Federal Hill Rd. with 6 x 3 hard, 2 easy 56:33. PM: 4.55 mile loop 31:50. right ham not doing so good. Must be careful |
14 |
|
6/8 |
AM: Federal Hill Rd., 1:01:55 |
9 |
|
6/9 |
AM: 7.12 mile loop, 47:39. (641 pace). |
7 |
|
|
Week |
74 |
|
6/10 |
1 mile wu, Litchfield hills road race 7 miles in 35:58 (7th). 2 mile wd. |
10 |
|
6/11 |
AM: 4.55 mile loop, 31:54. PM: end of gage rd. and return, 52:49 |
12 |
|
6/12 |
AM: King St., 58:52, right calf super tight. Trying to supinate a little. PM: 2000m erg, 7:28. |
9 |
|
6/13 |
AM: federal hill rd loop, 59:43 (6:23 pace). PM: 4.55 mile loop, 31:38 (641 pace). |
14 |
|
6/14 |
AM: federal hill rd loop, 59:55. right calf and ham still really tight, but I think wearing my orthotics again is a step in the right direction. PM: 4.55 mile loop, 31:44. 2000m erg, 7:27. |
14 |
|
6/15 |
AM: end of gage rd. and return 51:44, very hot today. Taking it easy. Had dream last night that all my teeth fell out and I was facing 8 straight weeks in the dental chair. They fell out in groups of three and four. Interestingly enough, my whole family and I have always had bad teeth. We all have mouths full of amalgam. I don’t think it’s caused any ill health effects. Everyone takes good care of them, and we all get cavities. PM: same, 51:31. |
15 |
|
6/16 |
AM: 2.64 mile wu, 3 miles in 14:58 on tom’s loop. Terrible run. Very hot and humid. Last time I ran that slow it was dead of winter and I had a 30 mph wind in my face. I was just tired. Didn’t sleep well. 3 mile wd. Tom Fleming said he also had the teeth falling out dream before. |
8 |
|
|
Week |
82 |
|
6/17 |
AM: run over to east king and back (6.1 miles), 39:34. PM: run to bank and back (8.78 miles), 57:15. |
15 |
|
6/18 |
AM: Federal Hill Rd., 59:23, this time the watch read it at 9.46 miles for 6:16 pace. PM: end of gage rd and return, 49:04, fitsense says 7.73 miles for 6:20 pace. |
17 |
|
6/19 |
AM: Federal Hill Rd., 1:01:57 (watch said 629 pace). PM: 4.55 mile loop plus 1 lap around neighborhood, 43:25. 6.3 miles. |
16 |
|
6/20 |
AM: 4.55 mile loop, bad run, 33:18. PM: 9.5 miles on treadmill at 1%, tstorms outside, very humid, never sweat so much, 59:58 for 6:18 pace. |
14 |
|
6/21 |
AM: end of old milltown and return, 1:17:35. |
12 |
|
6/22 |
AM: easy 11 miles in Alaska. 1:11. |
11 |
|
6/23 |
PM: Midnight Sun Run 10K in Fairbanks, AK. 31:35, 1.5 mile wu, 2 mile wd. |
10 |
|
|
Week |
95 |
|
6/24 |
AM: easy 10 in Fairbanks, 1:09 something. |
10 |
|
6/25 |
DNR, spent day traveling back from AK. |
0 |
|
6/26 |
AM: 4.55 mile loop plus one lap around block, 6.27 miles, 42:53. (6:50 pace). PM: Federal Hill Rd., 1:01:56. (6:39 pace). |
15 |
|
6/27 |
AM: federal hill rd., 1:02:54. (6:45 pace). PM: reservoir, 47:41 (6:43 pace). |
16 |
|
6/28 |
AM: 4.55 mile loop, 32:00. PM: 2 mile wu, 6 x 800 in 219, 217, 217, 217, 217, 219. 400m jog recovery, 2 mile wd. |
13 |
|
6/29 |
AM: King St., 57:17, felt good. PM: 4.55 mile loop, 30:59. |
14 |
|
6/30 |
AM: end of old milltown rd. and return, 1:18:27. really hot. Ran with bottle belt. Ran too late in the day. Still jet-lagged. |
12 |
|
|
Week |
80 |