log

5/4/2005 first painless 3 miles run in 4.5 weeks
5/5/2005 almost painless 3 miles
5/6/2005 3 miles with pain
5/9/2005 good news 4.5 very sore with NO sharp pain 6min pace with the last mile in 5:40, bad news cardio is gone
5/10/2005 3 miles with pain
5/12/2005 5 miles painless
5/14/2005 5 miles with steve with pain
5/16/2005 MRI supposedly a plica (might need surgery, but running through the pain won't cause perment damage)
5/17/2005 4 miles with pain 24:06 knee hurts, legs feel great but i can't breath
5/18/2005 5+ in the woods loop
5/19/2005 5 miles
*test week no running*
5/30/2005 5.5 miles
5/31/2005 cortizoe shot in my knee then 10k felt weird but no pain
6/1/2005 3 miles knee felt fine, the rest of my body, not so much
6/2/2005 50 min (about 8 mile), ran my fist run not in loops for the last 2 months, knee felt fine but i ran out of gas at about 7 and had to jog in
6/3/2005 5 miles slow with the guys from work
6/5/2005 1.5miles hard 1.5miles really easy
6/6/2005 6 miles easy
6/7/2005 6 miles easy
6/8/2005 water run 30 min, 50min~7.5 miles felt really good... still no pain
6/9/2005 4 miles tired.. (proably shouldnt have done some much total previous day)
6/11/2005 6.5-7 with steven... no pain.. no soreness
6/12/2005 7 with steve and neil ant vernon
6/14/2005 7 miles, 30 min pool running, 30 min bike
6/15/2005 30 min pool running, 30 min bike
6/16/2005 day off
6/17/2005 30 min bike, 7 mile run with neil and steve
6/18/2005 45min of farleks, 30 min pool running
6/19/2005 40 min running with steve
6/20/2005 30 bike, 30 pool running, 35 running
6/21/2005 6 miles with neil
6/22/2005 day off
6/23/2005 30 min bike, 8x600, 30 min pool
6/24/2005 4 miles, knee swelled
6/25/2005 5 miles easy with steve
6/26/2005 tried to race in 90degree heat 10k 36:07 (second worst race in my life)
6/27/2005 30 min bike, 8 miles with steve, 30 min pool
6/28/2005 30 min bike, 30 min pool, 6 miles
6/29/2005 day off
6/30/2005 6 miles
7/1/2005 7 miles with neil, lift, 30min pool, 10min swim
7/2/2005 10x400 in under 75 with 1min rest
7/3/2005 day off
7/4/2005 10 miles 1:06 heart rate was raceing... avg 165, max 202
7/5/2005 30 min bike, 50min run with steve
7/6/2005 off
7/7/2005 30 min bike, 5 miles with steve and mark
7/8/2005 30 min bike, 58 min with steve... avg 156 max 172
7/9/2005 1:20:22 13 miles first 4 with steve and neil.... closed hard 5:47, 5:33, 5:29... avg 167, max 188, avg of the last 3.5 180
7/10/2005 1:08:23 with lewis... avg 165 max 188
7/11/2005 30 min bike, 4x800 1:30 rest 8x200 30sec rest(2:33, 2:34, 2:36, 2:35, 35, 36, 35, 35, 36, 36, 35, 33)
7/12/2005 30 min bike, 47:43 6+ at the woods loop... would have gone longer but I twisted my ankle...
7/13/2005 off
7/14/2005 41 min with steve... avg 150 max 162
7/15/2005 35 min with steve... avg 156 max 174
7/16/2005 40 min with sean and bergie... avg 156, max 171
7/17/2005 8 mile race, really hot, felt good though 6, 5:27 5:38 5:48 5:10 5:58 5:56 5:59 5:27 total 45:28 for 24th
7/18/2005 off
7/19/2005 off
7/20/2005 50 min
7/21/2005 43 min
7/22/2005 35 min with steve and mark
7/23/2005 1:30 with luis
7/24/2005 45 min
7/25/2005 40 min
7/26/2005 50 min with miner
7/27/2005 off
7/28/2005 5.5 miles at lunch... 4 (third mile easy) miles tempo run 83, 85, 85, 86, 85, 87, 87, 88, 89, 89, 89, 90, 83, 81, 80, 74
7/29/2005 5 miles at before work... 40min with steve
7/30/2005 54min with steve
7/31/2005 1:43 with luis at around 6:30pace give or take... it was my first true long run
8/1/2005 51 min
8/2/2005 off
8/3/2005 5.5 at lunch... 8x400 with luis 67, 66, 69, 70, 70, 69, 68, 70
8/4/2005 5.5 at lunch... 50 min with bak at north west park
8/5/2005 off
8/6/2005 1:40 with luis at around 6:20pace... felt smooth
8/7/2005 hr by myself
8/8/2005 5.5 at lunch... 50 min with steve in the after noon
8/9/2005 off
8/10/2005 5.5 at lunch... 5:06 mile, 3:00 rest, 2:33 800, 1:30 rest, 73 400, 60 rest, 71 400
8/11/2005 helped miner with a tempo... 2 mile warm up, 5k plus 2 laps to get my feel, 1:23, 1:26, 1:28, 1:29, 1:29, 1:31, 1:30, 1:30, 1:30, 1:31, 1:30, 1:30, 1:31, 1:32, 44sec... 2mile cool down
8/12/2005 5.5 at lunch... 46:04
8/13/2005 46:31
8/14/2005 1:57 with lewis at vernon...1:50, 1:44, 1:39, 1:36, 1:39, 1:38, 1:40, 1:38, 1:42, 1:38, 1:41, 1:39, 1:40, 1:42, 36:31, 36:01, 1:34, 1:33, 1:31, 1:33, 1:30, 1:35, 1:33, 1:34, 1:33, 1:35, 1:32, 1:32, 1:30, 1:36
8/15/2005 5.5 at lunch... 43min with steve
8/16/2005 5.5 at lunch... parts of lewis's workout 800 in 2:34, 69sec rest, 400 in 69, 5:07 rest, 600 in 1:43, rest 3:35, 600 in 1:45, 4:43 rest, 300 in 49, 1:36 rest, 300 in 48, 1:40 rest, 300 in 49,
8/17/2005 5.5 at lunch... 8 miles with steve
8/18/2005 off
8/19/2005 off
8/20/2005 35min at daves tri... i was tired and hadn't really eaten
8/21/2005 1hr at wethersfield woods
8/22/2005 1hr26 40ish with a girl from work who wants to try a marathon... the rest trying to get back to my car following the river... Bad idea
8/23/2005 9 miles with steve
8/24/2005 18x400 90sec rest... 71, 69, 70, 70, 69, 71, 70, 70, 70, 70, 70, 70, 70, 70, 71, 70, 71, 66
8/25/2005 40 min... last mile on the track in 5:30
8/26/2005 1hr with mark at a decent pace... 9+
8/27/2005 off
8/28/2005 18+ 2hrs 30sec with Mario at Vernon
8/29/2005 54:14 with steve
8/30/2005 5.5 at lunch... 32x200 with 30sec rest... 39, 36, 36, 34, 36, 36, 37, 36, 36, 37, 36, 36, 36, 36, 36, 36, 36, 37, 36, 36, 37, 36, 36, 36, 36, 36, 36, 37, 36, 36, 35, 32,
9/1/2005 40min before work... 35min at lunch
9/2/2005 45 min in the forest loops
9/3/2005 1:18 at vernon with Hunter and anderson 12ish... 1:50, 1:47, 1:43, 1:43, 1:41, 1:37, 1:37, 1:34, 1:47, 1:37, 1:41, 1:38, 1:39, 1:40, 9:48, 9:39, 1:37, 1:33, 1:30, 1:32, 1:27, 1:32, 1:29, 1:30, 1:31, 1:32, 1:33, 1:33, 1:31, 1:34, 6:56, 7:11
9/4/2005 1:23 worth or field loops 13ish... 6:50, 6:36, 6:24, 6:24, 6:27, 6:30, 6:28, 6:27, 6:32, 6:21, 6:06, 6:12, 6:04
9/5/2005 1:28 hard 14.5ish with Nate, Hunter, Guz, Ryan, Anderson and Moorehead out 45:06 back 43:04
9/6/2005 5.5 at lunch with Mike and Neville, 50:59 Knockoff with Ryan and Steve
9/7/2005 2x2miles the hard mile... 1:34, 1:32, 1:29, 1:28, 1:29:,1:28, 1:30, 1:26 for 12:01; 1:20, 1:19, 1:20, 1:21, 1:22, 1:22, 1:22, 1:20 for 10:49; 1:16, 1:16, 1:16, 1:09 for 4:58
9/8/2005 9 miles (6 miles field loops 7:12, 6:24, 6:19, 6:24, 6:15, 6:18, then 3 with Hunter and Nate)
9/9/2005 5.5 at lunch with Mike... 49:04 at night
9/10/2005 10ish at the con meet
9/11/2005 1:57 with lewis at vernon...1:51, 1:49, 1:46, 1:45, 1:45, 1:41, 1:40, 1:38, 1:42, 1:37, 1:43, 1:39, 1:39, 1:40, 36:04, 35:47, 1:34, 1:33, 1:31, 1:32, 1:29, 1:35, 1:30, 1:31, 1:29, 1:31, 1:34, 1:35, 1:34, 1:36
***** wasn't serious training ****
11/28/2005 12 miles golf course with nate, and hunter 1:20
11/29/2005 9 miles on the tread mill
11/30/2005 5 miles (first mile with tom) at lunch... 10 miles ow with nate in the dark 59:56
12/1/2005 5 miles with the normal lunch guys... 10 miles with steve 1:00
12/2/2005 10 miles ow with nate, hunter and lerner 1:03
12/3/2005 10 miles with steve and lewis 1:02... 9 miles with nate, hunter, and thaylor 55min
12/4/2005 was suppose to do a long run but pussied out cause of the snow and did 12 miles on a tread mill
**92**
12/5/2005 planned day off 12/6/2005 14 miles on a tread mill with law and order on the tv
12/7/2005 10 with the guys