Weekly Training for 02/25/08 - 03/02/08- Total: ~ 83 miles.

Miles increased a bit this week and thankfully no race. Had a decent workout on Wed (not terribly hard, but cold and windy)...I did cheeze out on a double on Sunday because my legs were killing me from Saturday's late long run. Now on to Arizona middle of this week for the remainder of my pre-New Bedford training at altitude. I'll post some daily logs and pix as time permits...

Monday - 6:00pm - (1:08.19) - medium - 9.5 miles - Andover, N. Andover (roads) with Jon Healey.
Tuesday - 3:00pm - (1:15.14) - medium - 11 miles - Salem NH (roads) solo.
Wednesday - 5:30pm - 20min w/up + 5 x 1200 meters as 400 slightly uphill and 800 slightly down with 400 jog rest + 20min c/dwn. - total 10.
Thursday - 3:30pm - 1:07.24 - (9.5 miles) - Andover (roads) - w/ Matt Pimentel.
Friday - 12:30pm - 43:56 - (6.5 miles) - medium - Salem, Methuen (roads) - solo. 6:00pm - 75min (10 miles) - Andover (roads) w/ Jon Healey and Matt Pimentel.
Saturday - 4:00pm - 2:02 - (17 miles) - medium - Andover, N. Andover (roads) - Jon Healey .
Sunday - 10:30am - 72 min (9.5 miles) - easy - Salem, Methuen, Lawrence (roads) - solo down to Claddagh 4 miler - watched race, then cooldown w/ Matt Pimentel and Linsey Cohen.

Approx. mileage for the week....~ 83 miles

Weekly Training for 02/18/08 - 02/24/08- Total: ~ 60 miles (6 days).

This week's volume was lower due to the fact I missed Friday's run. It was probably for the best. It snowed all day, I got slammed with work, and it was either treadmill or nothing. I opted for nothing, having run slightly harder than I should have on Thursday's run. Running 10 miles on the treadmill would have most likely done more harm than good anyways. I ended my attempts at recording a fast 5k in the 2008 indoor season by running in this weekend's USATF-NE Indoor Track Championships at Harvard. Another stinkfest that you can read all about when I get to posting the pictures... That to follow...probably tomorrow.

Monday - 5:45pm - (90 min) - medium - 12.3 miles - Andover, N. Andover (roads) with Jon Healey and the Lama.
Tuesday - 12:00pm - Massage - 4:30pm - (51 min) (6.7 miles) - easy - Haverhill (roads) with the Lama.
Wednesday - 12:00pm - 42:15 - (5.5 miles) - easy - Salem NH (roads) with Judge Jones. - 5:30pm - 3 mile w/up + 8x800 at River Rd. in Lawrence (slight hills) - as 4 sets of 800 up @ 2:40 then 800 down - 2:35 (windy) + 4 min on @ 2:30 pace + 2 mile cooldown w/ Jon Healey. (10 miles). Cramped up on the 4 min. Other than that, I felt ok for a change.
Thursday - 4:00pm - 1:11 (10.6 miles) - moderate - Salem NH (roads) - solo.
Friday - zilch, zero, nada, nothing, nill, zip, jack, goose egg. Snow was piling up and Matt wouldn't let me use his treadmill.
Saturday - 1:00pm - 50 min (7.1 miles) - easy - Andover, N. Andover - with Matt Pimentel, Jon Healey.
Sunday - 10:20am - 20 min w/up + 5k race + 20 min c/dwn.

Approx. mileage for the week....~ 60 (6 days).

Quote: ""Losers always whine about “their best.” Winners go home and ___ the Prom Queen." - Sean Connery

Weekly Training for 02/11/08 - 02/17/08- Total: ~ 73 miles.

This week was so so. My legs feel pretty horrible as of Sunday night. I know I am in need of another massage for sure. I ended the week by doing my long run workout at the Foxboro Old Fashioned 10 Miler [results][video of start and finish] on Sunday. It was my first 10 mile race and it went as I expected....pretty mediocre. The hilly course, combined with what felt like a constant headwind, and my beatup legs led to a mediocre time that was far from my goal time for 2008 for a 10 miler (55:40 - 5:34 pace). I'm glad I did it however...now I have some idea of what 10 milers and eventually half marathons are going to feel like. The more experience I get at these longer distances the better it will be for me for sure...It's just going to take some time. MVS RT member Dan Vassallo ran a very solid race for 7th overall. Dan was actually leading the race around the halfway point but has been struggling with some tightness and foot discomfort. A very impressive effort for Dan regardless as he ran 53:51 (5:23 pace). He also spotted me 25 beans for the race entry after I showed up all the way down there without my wallet. Thanks Dan!

10 Mile Splits:

5:31. -
5.31 (11:03)
5:19 (16:22)
5:25 (21:47)
5:25 (27:13)
5:32 (32:45)
5:41 (38:27)
5:54 (44:21)
5:39 (50:01)
5:38 (55:40) - 5:34 pace

Monday - 4:00pm (75 min) - easy - 10 miles - Haverhill with the Lama.
Tuesday - 6:30pm - 20 min easy + 18x 60 sec. on / 60 sec. off @ slightly faster than 5k pace + 15 min easy (tot. 70 min) (10.5 miles). Freezing cold and felt pretty crappy.
Wednesday - 5:00pm - 10 miles easy (75 min) - Methuen, Salem (roads) - solo. Icey, cold, wet, miserable.
Thursday - 12:00pm (8.5 miles) - 60 min - Newton (treadmill) solo (would be scary if it was with people)...
Friday - 5:30pm - (75 minutes) - 10.5 miles - Andover, N. Andover (roads) with Jon Healey.
Saturday - 4pm - (65 minutes) - 8.5 miles - Andover, N. Andover (roads) w/ the Lama. Feel like garbage.
Sunday - 10am - 3 mile w/up w/ Dan Vassallo + 10 mile race + 2 mile cooldown w/ Dan Vassallo - Total: 15.

Approx. mileage for the week....73.

Quote: "The best thing about being seen as the nicest guy in Hollywood is that no one searches my backyard for bodies." - Tom Hanks.

Weekly Training for 02/04/08 - 02/10/08- Total: ~ 67 miles.

Mileage went down quite a bit this week and I think I needed it. Passed on the crowded 5k on the track Saturday night and ran Bradford 5 miler again instead. Good solid effort from these old bones I think. Considering the shape I thought I was in, I was fairly happy w/ the results. I'm sure I could have continued on that pace for a 10k distance at least, and because of the hills, I think the effort was even better than that. Feel pretty strong this week. 2 weeks more of training before my last attempt of the year at the 5k distance indoors.

Monday - 6:00pm (75 min) - easy - 9.5 miles - Andover, N. Andover w/ Jon Healey, Molly Taber.
Tuesday - 3:30pm (75 min) - easy - 10.5 miles - Salem, Methuen, Pelham - solo.
Wednesday - 5:30pm - workout - Lawrence - 25 min w/up + 12x 60 second hills at 5k pace (with 1:30 back down) + 20 min c/dwn. - Total: 11+ miles
Thursday - 4:30pm (65 min) - 9 miles - easy - Salem, Methuen (roads) - solo.
Friday - 6.5mile loop - medium - Salem, Methuen (roads) - solo. Snowing the whole time.
Saturday - 25 min w/up + Race - Bradford Valentine 5Miler + 15 min c/down - Total: 10.5 miles.
Sunday - 4:30pm - 65 min slow (50 w/ Molly Taber - 15 w/ myself) (9 miles) - Haverhill.

Approx. mileage for the week....67.

Photo - 1980 throwback of me getting ready for my first 'long run' of the 80s.

Quote: "FBI Deputy Director Alvin Kersh: You ever hear of King George the III? .....
FBI Deputy Director Alvin Kersh: He was King of England when America declared independence in 1776. King George the III kept a diary. On July 4th he made an entry in it: "Nothing important happened today"
Special Agent John Doggett: What the hell does that got to do with me?
FBI Deputy Director Alvin Kersh: A revolution started, things that changed the world forever, and even kings can miss them if they are not paying attention." - X Files - Episode #9.02, "Nothing Important Happened Today II",

Weekly Training for 01/28/08 - 02/03/08- Total: ~ 95 miles.

Mileage increase this week...Having an on again/off again feeling like I may be coming down with something...trying to stay healthy while everyone around me is sick... Horrible workout on Wednesday and legs are feeling slightly beat up this week.

Monday - 6:30pm (78 minutes)(10.5 miles) - Andover, N.Andover (roads) with Matt Pimentel, Molly Taber.
Tuesday - 12:30pm - (59:20)(9 miles) - Salem, Methuen, Pelham (roads) - 6:00pm - (60min)(8 miles) - Andover (indoor track) first 20min w/ Ann Kingsland last 40 with Judge Jones.
Wednesday- 10am - 45min easy (6 miles) - 5:30pm - 25 min w/up - 5x1200m hills as 800m up (2:35) / 400m down (72-74s) with 400m jog in between (was supposed to be 70 down) - 18 min c/down - River Rd. in Lawrence. Solo. It was windy and I felt like absolute crap. - 10.5m total.
Thursday - 6pm - (75 minutes) (10 miles) - Andover, N. Andover (roads) with Jon Healey.
Friday - 6pm - (12 miles)(1:22:15) - Salem, Methuen (roads) solo. Wet, dark, and slippery.
Saturday - 4:30pm - (11 miles)(1:14:30) - Salem, Methuen (roads) solo.
Sunday- 3:30pm - 18 miles (2:02:59) - steady. - Salem, Methuen, Pelham (roads) solo.

Approx. mileage for the week....95.

Quote: "If you don't set goals, you can't regret not reaching them." - Yogi Berra

Photo: Throwback - 1996 - Love those Umbros...

Weekly Training for 01/21/08 - 01/27/08- Total: ~ 60 miles.

Lower mileage week during this training cycle leading up to the 5k at Terrier. I almost didn't even want to blog it because my mileage went down so much...but after this week, I will have an off week as far as racing goes, and the mileage will go back up even higher. Looking forward to that for sure. I detest these lower mileage weeks but they are necessary (listen to your coach!). The week ended on a good note with my 2nd generation PR in the 5k. Now on to the serious mileage....

Monday - 6:30pm (60 minutes) - 8.8 miles (thanks for figuring this out Jon)... Andover, N.Andover (roads) with Jon Healey.
Tuesday - 4:30pm - workout - warmup 2 miles + progression run on delivery road in Methuen. 440 at 5k pace - with 3 min jog then  8 - x 2:30 min  progression as:
                      1 min - estimate 5k pace |  1 min - estimate tad faster than 5k pace |  30 sec - estimate 95% - rhythm (Rest:  jog 90 sec between each interval). + cooldown 2 miles - solo. Total - 9+
Wednesday - 5:45pm - 60 minutes (8 miles) at River Rd. in Lawrence with Molly Taber, Jon Healey, Judge Jones.
Thursday - 3:30pm - 45 minutes (6 miles) at Merrimack College - Andover, N. Andover with Molly Taber, Matt Pimentel, Crystal Sineath.
Friday - 2:30pm - 45 minutes (6.5 miles) - Salem, Methuen (roads) - solo.
Saturday - 6:30pm - 3 mile warmup + Race - 5k + 1 mile cooldown - Total 7 miles.
Sunday - 5:30pm - 1:23:11 (12 miles) - Haverhill (roads) with Molly Taber.

Approx. mileage for the week....60.

Going along the lines of everyone else's blog entries with 'quotes of the week/day/month, etc', I will begin to offer mine...starting with one of my favorites that holds true to my own personal life and my renewed passion for running...

"If you don't do it this year, you'll be one year older when you do." - Warren Miller

Weekly Training for 01/14/08 - 01/20/08- Total: 79 miles.

Good week of training leading up to a stinker of a GBTC Invitational. The weather was up and down this week and was generally cold and wet on almost every run. Decent (long) hill workout on Wednesday. Ankle feels pretty good after being stiff at the beginning of the week.

Monday - 5pm - 56 minutes (7.2 miles) recovery run in [route] Andover, N. Andover (roads) with Molly Taber.
Tuesday - 2:30pm - 6.5 miles (41:00) quick. [route] Salem NH, Methuen (roads) solo. | 6:30pm - 65 minutes (9 miles) Andover (roads) with Matt Pimentel, Molly Taber.
Wednesday - 20 min warmup (~2.5 miles) then 12x400+ meter hills at 1:30 (6 miles up and down) + 6x200 meter hills at :45 (1.25 miles up and down) + 16 min cooldown (2+ miles) - Tot ~12 miles - Lawrence (River Rd) with Todd Lagimonier, Phil Cootey, Molly Taber, Matt Pimentel, Jon Healey.
Thursday - 3:45pm - 11 miles (73:00) steady [route] (reversed) Salem NH, Methuen (roads) solo.
Friday - 8am - (65 minutes) 8 miles - easy - Andover (roads) with Molly Taber. | 5pm (50 minutes) 7 miles - easy - Andover, N. Andover (roads) with Matt Pimentel, Jon Healey, and Molly Taber.
Saturday - 12:30pm - (1:22:20) 11.2 miles easy [route] Andover, N. Andover with Matt Pimentel, Jon Healey, Molly Taber, and Brad Klinedinst.
Sunday - 2 mile warmup + Race - 1 mile + 2 mile cooldown - Total 5

Approx. mileage for the week...79.

Weekly Training for 01/07/08 - 01/13/08- Total: 74 miles.

Last week of training was a good week with a slight cutback in my scheduled mileage because of my first indoor race of the year. This week will probably also be lighter on the mileage, as I have another race slotted for Sunday (if my ankle holds up).

Monday - 7pm - 11 miles (77:00) with middle 5k as on-and-off 1 minute intervals at 5k pace - Wakefield lake (roads) with Matt Pimentel.
Tuesday - 5:30pm - 14 miles (1:46:16) - Andover, N. Andover (roads) with Jon Healey.
Wednesday - 6:00pm - (~13 miles) 30 min w/up + 15x 1min Hills (90 sec down) + 25 min c/dwn - Lawrence (roads) with Jon Healey, Matt Pimentel, Todd Lagimonier, Phil Cootey.
Thursday - 8am - 5.8 miles (45 min) with Nina Caron and Molly Taber. | 1pm - Massage Therapy| 4:30pm - 9 miles (65 min) Andover with Matt Pimentel.
Friday - 6pm - 60 min (7.6 miles) - Andover, N. Andover (roads) [route] with Matt Pimentel
Saturday - 6 miles easy - around Dartmouth College campus - Hanover, NH (roads) - partial with Mike Masse.
Sunday - 8+ miles as 2 mile warmup - race 5k (15:39.44) - 3 mile cooldown with CMS guys.

Approx. mileage for the week...74.

Photo from Dartmouth Relays by Dan Grossman (MapleLeafPhotos.com)