11/10 10 (68)

11/11 12.5 (84)

11/12 12 (81) Workout 340 meter track on great hill (http://www.gmap-pedometer.com/?r=2391736 ) rest was 340m, 340m, 170m set 1: 2:07 (680m, 5:00 pace), 1:53 rest (8:54 pace), 58 (340m 4:34 pace)), 1:53 rest, 23.7 (170m 3:37 pace), 1:05 rest set 2: 2:04, 2:00 rest, 1:04, 1:53 rest, :28, 1:01 rest set 3: 2:14, 1:55 rest, 1:05, 1:56 rest, :28.2, 1:06 rest, set 4: 2:15, 2:04 rest, 1:00, 1:56 rest, :25 (33 min total, ~ 5.07 mi), 2 down.

11/13 11 (74)

11/14 7 (48) ran to The Running Store

11/15 9 (55) Race day Ran 8k in 30:16. Most awful race ever.

11/16 10 (71) Recovery day plus light lifting (leg press, calfs, abs)

Total 71.5 (481)

11/3 7.8 (51)

11/4 13.5 (88)

11/5 12.8 (83) Ran the first 5.14 miles in 30:25 which was about 5:55 pace. I thought the spot was the end so I stopped for a min until Cote caught up then I realized we had to do 7 miles. Then ran another 2.16 miles in about 13 min. (~6:15 pace)

11/6 12.2 (83) Nothing special. A little tight from the workout yesterday.

11/7 9 (61) Ran down to 54th street and back

11/8 9 (57) 2.5 up, 5/4/3/2/1 with 1:1 rest. Tough workout

11/9 20 (139)

Total 84.3 (562)

10/27 0 Heels hurt too much

10/28 1 Ran to the grocery store. Hurt a lot

10/29 10.5 Workout 4 mile warm up 2xmile, 2×1200, 2×800, w/2 min rest around lower loop 5:05, 1:55rest, 5:12, 1:57rest, 4:10 (5:33 pace), 1:55rest, 3:55 (5:13 pace), 2:12rest, 2:36 (5:12 pace), 2:10rest, 2:38 (5:16 pace) (33 min workout), 1.5 mile warm down. legs hurt a lot — lower calfs really tight. blisters on achilles are still hurtin and it makes me walk on toes and not try to flex my foot as much and its really fuckin with my stride.

10/30 7 (45)

10/31 6 (40)

11/1 5 (33)

11/2 3.5 (24)

Total: 33 (212)

10/20 11.5 (1:18) Pat’s run.

10/21 11.5 (1:21) Pat’s run.

10/22 12.0 (1:22) 12 min warm up, 3miles, 2miles, 1mile, full recovery rest. 17:01, 4:51 rest, 10:54, 4:21 rest, 5:18 mile, 28 min warm down.

10/23 13 (1:28)

10/24 10 (1:11)

10/25 5 + strides warm up around Franklin Park in Boston

10/26 7 Mayor’s cup 27:44 (5:38 pace) sucked so bad — huge blisters on Achilles’s — shoes too small.

Week: 70

10/13: 12.5 (1:23) Pat’s run.

10/14: 10 (5+34+37=1:15) 5 min warm up (experiment ran late, took subway down), 6×1200+1×400 with 90 sec rest. 3:59.11, 1:29.5, 3.53.7, 1:26.2, 4:00.6, 1:31.9, 4:01.7, 1:42.4, 4:16, 1:36.7, 3:53.0, 1:45, 1:16 (400m) 37 min warm down. So incredibly hard. Really sucked. Finished the last 1200 with Bruce. Felt good after the 6th one? Maybe it was because I didn’t warm up, but not sure.

10/15: AM: 5 (36) morning run down to 79th street. felt slow.
PM: 12 (1:22) Pat’s run. felt much better.

10/16: 16 (1:44) 59 min warm up, 4×600: 1:59.5, 1:15.7 (rest), 1:59.3, 1:11.4 (rest), 2:01.9, 1:14.69 (rest), 1:53.9. 33 min warm down. felt ok. 600’s were like strides with increasing speed. Ran in new Asics Speedstar shoes.

10/17: 10 (1:10) Down riverside to 39th street and then back up.
In the old shoes.

10/18: 10 (1:10) Fartlek by myself 5x on, and full recovery rest. 15:13, 2:30 on, 3:10 rest, 1:39 on, 4:58 rest, 1:41 on, 2:56 rest, 1:27 on, 3:18rest, 1:44 on and then resting the remainder home. In the new shoes.

10/19: 15 (1:41) A good solid run. Ran down to 72nd on riverside park, over to cp, pat’s run, dbl bridal loop around reservoir, back hills, 2 laps around great hill track, and back.

Total: 90.5

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10/6: 13.5 (1:33) Pats loop.

10/7: 13.5 (1:32) 1600, 1200, 800, 600, 400 with 2min rest. 5:17, 2:12 rest, 3:56 (5:16 pace), 2:22 rest, 2:30.5 (5:01 pace), 2:08.55 rest, 1:48.4 (4:49 pace), 2:13 rest, 1:06.9 (4:29 pace). 31min warm up, 22min workout, 39min warm down

10/8: 12.5 (1:26) Pat’s run. Kind of took it fast for the middle stretch.

10/9: 12.5 (1:24) Easy run on my own because I thought I was going to Beck. Did 8x tavern on the green repeats 37min warm up, was hitting about 31sec with 1:15-1:40 rest (was supposed to be full recovery). 37 min warm down.

10/10: 8 (54) Easy run because my back really hurt. Went down to 54th street. On the way back, I felt really really good and my back pain went away. Didn’t have time to go further because I was going to see Beck.

10/11: 12.5 (1:25) Took the train out to Prospect Park. Did a nice run, about 3 times around the loop. I really like that place.

10/12: 10 Race. 17:03 5k. 9th place overall. Felt good. 3mi warm up, 3mi race, 4 mi warm down.

Week: 82.5
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9/29: 15.5 (1:47) Long run. Felt absolutely exhausted after.

9/30: 9.5 5×1000 w/1 min rest, then 30 sec cat hill strides. 19 min warmup, 3:12.2, 1:14.6, 3:17.5, 1:08.4, 3:15.4, 1:14.5, 3:20.4, 1:10.0, 3:23.9. 20 min warm down.

10/1: 10.5 (1:14)

10/2: 12 (1:24) 10×600 around the lower loop, with 200meter rest. 2:00.5 1:11.9 2:03.0 1:19.1 2:03.4 1:19.6 2:05.2 1:16.1 2:01.1 1:15.4 2:04.8 1:21.2 2:01.1 1:22.7 2:07.0 1:20.0 2:04.4 1:18.5 1:55.8 29min warm up, 32min workout, 23min warm down.

10/3: 10 (1:13) Easy run, kind of really tired.

10/4: 6 (40) Canvassing for Obama– didn’t get home till late. Did run at 10pm.

10/5: 16.2 (1:54) Up to Fort Tryon Park with Cote

Week: 79.5
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I went to Doylestown, PA today to volunteer for Obama with 4 friends. It turned out to be a really long day. I woke up at 6am in order to get down to Union Square to meet up with everyone, since we wanted to get to PA by 10am for the “training.” It was a long ride, since Berv kept missing the exits, and we had no real music– the radio was on scan the entire time. When we got there, it was surprising there were so many people there, and most of them were between 40 and 70 years old. We were actually one of the only college-aged students there. I actually bumped into one of my friends from my program which was pretty interesting. We got our packets, ate some bagels, and we set off to conquer rural America going door-to-door.

Going door to door is in a way a Halloween pregamer. In a sense you have to be brave, confident, polite and just go with the flow. We ended up having a really good time. We mixed up the boringness with some shinanigans and pranks on each other, and the rest of the time, meeting all these Pennsylvanians with sometimes ridiculous beliefs accounted for the rest of the entertainment. The most memorable experience came at the last house we went to (we went to about 110 houses). We were talking to a lady outside in her driveway and her little AA battery powered dog kept yelping constantly. We were talking about her main concerns, and we were having quite a normal conversation. She didn’t want to divulge her political choice (which usually means that she supports McCain) but she seemed kind of curious as to why we were so enthusiastic about Obama. She was asking us questions about why we support Obama and the mood seemed to lighten up a little bit. She then said that she wishes one of the candidates would come out with a tax break for pet owners, like we currently have for parents. The pets should be a write-off, she said, just like we have for children. We were dumbfounded and said that was a great idea. Our theory is that she is actually a McCain supporter because McCain owns pets and Obama doesn’t. Completely ludicrous. That was the highlight of my weekend, and I will remember that for the rest of my life.

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9/22: 12.5 (1:35) http://www.gmap-pedometer.com/?r=2284207

9/23: 10 (1:13) http://www.gmap-pedometer.com/?r=2287114

9/24: 12 (1:24) Workout: 5 on, 5 off, 4 on, 4 off, 3 on, 3 off, 2 on, 2 off, 1 on. 5 and 4 at 8k pace, 3 and 2 at 5k pace, and 1 balls out.

9/25: 10.5 (1:13) easy run around cp. felt good.

9/26: 6 (40) scary around bethany late at night. coyotes? around munson field. was supposed to go longer before going to CT but plans got messed up.

9/27: 9 Woodbridge 5k road race. 2 up, 3 race, 4.5 down. Ran 17:10. Went out in 5:05. Felt good. Gave me good confidence I’m going to get much better because I felt like I had a lot more gas left and wasn’t pushing it.

9/28: 11 (1:11) around bethany jr high. felt surprisingly good for only 2 hrs of sleep

Week: 71
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I won the Woodbridge 5k Road Race today. It started on Pease Road, near the woodbridge soccer fields. It was a pretty low key race. In fact I started behind a pack of 3rd graders, that I had to weave around for the first 20 seconds of the race. I didn’t feel like I should walk in front of them plus there were a bunch of people taking pictures of the runners at the start, and I didn’t want my picture taken. I think it’s going to look funny in the newspaper having a line of 12 yr olds and then all these big guys behind them.

I went out hard the first mile in 5:05 then slacked off. We went through 2 miles in about 10:50. My final time was 17:10. Not spectacular, but for early in the season, in the pouring rain, and in the middle of a 80-mile week, I’ll take it.

There was a little confusion at the awards reception after the race. They handed out all the trophys and we were all standing around confused because I didn’t get anything for winning the race. They gave the overall winner trophy to Chris Dickerson who came in second behind me. He was from woodbridge (I’m from bethany) so they thought the trophy said Woodbridge Overall Winner. So they gave it to the top winner from Woodbrige. In fact it said Woodbridge Road Race - Overall Winner. Kind of funny. It was their first time running the race, so I guess I have to give them the benefit of the doubt.