2012 Week 4 (January 22-28)

Week Total: 76.96

Saturday - 20

2:57 PM - long cool down/recovery - out of grove down highland toward ipswich, goodhue, waldingfield, 1a north, lakemans, fellows, candlewood, chebacco/choate, belcher, story, western, martin/essex (22)/larch row, 1a south, highland, asbury, skinner, home - saw dave sawyer in downtown wenham and stopped to talk for a minute (16.37/1:53:56) - 6:57/mi.

10:15 AM - short warmup, part w/ greggers on bu track, few strides, then 5k on track in 15:14.12 (59th/114) Link to flotrack video of race

Friday - 4.22

2:28 PM - long wharf loop w/ zach and vicente before jv meet (31:46)

Thursday - 10.12

3:06 PM - ran out pineswamp and back, then repeated after a short trip inside (1:12:28)

Wednesday - 10.26

3:18 PM- great run out to the neck w/ jimmy, casey, mike r, and zach, then zach, mike, casey and I continued up to the water tower and down bunker hill past greggy's and back jeffreys neck all the way to school, except for a slight talking to I had to give some middle schoolers (1:13:18)

Tuesday - 14

3:06 PM - 2 mile warmup on track (14:10); 3 x (4 x 400) w/ 200m recoveries, then 400m recovery after every 4 (1:11.5/1:11.9/1:11.2/1:10.9; 1:12.6/1:11.8/1:12.8/1:14.3; 1:12.3/1:12.5/1:12.7/1:10.1); 2-mile cooldown (14:13) total: 8.7/59:10

5:06 AM - out and back on morning loop (5.33/41:51)

Monday - 12.3

3:06 PM - out and back from IHS, started out 7:40's with a few kids, dropped down to 6:40's before turn around, couple 6:20's and a 6-flat on the way back (1:22:49)

Sunday - 6.03

11:00 AM - ran up burnt mtn (maine) for the second day in a row while staying up at my parents' condo at sugarloaf; made it up in about 38 min. (took 40 min. on saturday afternoon), and I spent a little more time looking for the trail going down the other side, but it was hard to find any markings with the snow cover

2012 Week 3 (January 15-21)

Week Total: 81.28

Saturday - 5.66 (2000' vertical)

3:43 PM - left my parents' condo on caribou mtn road on sugarloaf mtn and ran in snow shoes up to the summit of burnt mtn (3600'), then ran around at the top a little looking for the trail down, but ended up coming down the same way I went up

Friday - 11.81

2:38 PM - pineswamp w/ tina and sarah (4.75/35:50)

4:57 AM - out and back on morning loop (7.06/51:54) in the snow

Thursday - 16.25

3:01 PM - down to wharf w/ tina, paige, jimmy, casey and zach; 5 x ring-dings (.86 mi. roads) (4:35/4:33/4:29/4:25/4:19) w/ long recoveries (to newmarch), then ran long wharf loop back to school afterwards

5:05 AM - out and back on morning loop (14 degrees); (5.41/40:03)

Wednesday - 16

3:15 PM - ran from Ipswich High school out to great neck and around the neck and back w/ zach and kieran (10.8/1:20)

5:00 AM - out and back on morning loop; forties and very windy (5.25/40:38)

Tuesday - 9.6

1.5 mile warmup on the track w/ kieran; 3 x (4 x 400) - 70, 70, 71, 71; 71, 71, 71, 70; 73, 70, 68, 66.7; 3.5 mile cooldown (wharf loop)

Monday - 11.76

4:30 PM - roads of Ipswich w/ Kieran (6.07/46:49)

5:03 AM - treadmill (5.69/42:31)

Sunday - 10.09

5:12 AM - out and back on morning loop; very cold (1:12:17)

2012 Week 2 (January 8-14)

Week Total: 69.78

Saturday - 17.64

1:44 PM - around Hamilton and Ipswich, met Kieran in downtown Ipswich (1:56:42); thank you, God, for the strength and the time for this run!

Friday - 12.28

8:44 PM - 6.72/48:10 on treadmill

5:05 AM - out and back on morning loop (5.56/42:03)

Thursday - 8.7

down to wharf in wind and light rain; 4 x ring-ding (4:36/4:31/4:30/4:32); back to school w/ al

Wednesday - 11.5

3:33 PM - out to neck w/ kieran, around little neck and back by myself, tummy ache

Tuesday - off

Monday - 6.72

3:08 PM - pineswamp, willowdale, mile ln, 1a w/ al and kieran

Sunday - almost 13

2:20 PM - ran w/ kieran through ipswich, essex, hamilton (7:05 pace)

2012 Week 1 (January 1-7)

Week Total: 78.56

Saturday - 11

before all-day freshman-sophomore meet at reggie lewis; out and back on morning loop

Friday - 12.25

6 at practice; roads/XC course

6 early AM

Thursday - 11.7

7.4 at practice w/ 4 x ring-dings (.86 mi.) in 4:28/4:26/4:28/4:27

4.3 early AM

Wednesday - 11+ at practice

Around Great Neck and Little Neck w/ Greg and Kieran

Tuesday - 8+ early AM

Monday - 10+ at practice

Ran wharf loop then pineswamp and through willowdale w/ reed s.

Sunday: 14

Progression run the day after a hard 3k effort indoor. Started with a 7:10 first mile, then all sub 6:30 (6:28, 6:25, 6:20, 6:21, 6:21 - 45:26 halfway - 6:07, 6:05, 6:04, 6:08, 6:00, 6:05, 5:49 coming back)

Last 6 weeks of 2011

The last 6 weeks of the year have been pretty good, with fairly consistent training, a few short races and a view toward 2012.

Weekly Mileages:

75, 65, 83, 85, 66, 79

Races:

Gabe's Run 5k XC, Hamilton, November 25 (day after Thanksgiving), 16:06, third overall out of 404 in the men's race, $150 prize and saucony technical long-sleeve; this race continues to grow and draw some of the top younger runners from the state and region (this year's winner, Rich Peters, a sophomore at BU from the UK, broke 4:00 in the mile last winter at the Valentine Invitational)

Jay Carisella Invitational, Reggie Lewis Track and Athletic Center, Boston, December 3, 15:09.49, 9th/35 in men's 5000m, 10 seconds faster this year than last, good step toward breaking 15:00 this winter

Indie 5k, Austin, TX, December 9, 15:54, 12th/360, part of The Running Event, ran into Reno Stirrat at the start for a warmup

BU Mini Meet #3, December 31, 8:48.16, 20th/87 in the 3000m; race started a little slow (which was still faster than I'm used to running) 2:57 first 1000m, was hoping for sub-2:55 first km and sub-8:45 total

Other Highlights:

Had a couple nice long runs in Austin in early December (a 19 and a 16)

3 good "ring-ding" workouts in Ipswich (7/8 mile repeats) alone and w/ Greg K.

3700 miles for the year which I'm sure is a career high, also PR's at 5000m indoor, 10000m outdoor, 5 mi. road, and the marathon.

A great year to remember and build on...