2012 Training

Date

Event

Location

Distance (Miles)

Time

Pace

Notes

Weight

Weekly Mileage

Shoes

I1 (NB 903) Nov 2008

I2 New Balance 903 (Sep 2010)

A3 (Saucony Type A3)
October 2009

B1 Asics Gel Cumulus -12

G1 - New Balance MT572 trail shoes

C2 New Balance 1064 (July 2011)

D1 New Balance 758 Feb 2012

current shoe mileage

1045.75

865.52

269.31

1040.817

104.31

950.35

326.96

shoe mileage from 2011

863.62

550.92

177.08

901.287

55.61

765.02

Sunday

1/1/2012

run

Roxbury - Clamshell

13.25

1:56:02

08:45.4

8:44 AM, Roxbury - Steep Rock - Clamshell. 31°F, 100% humidity, fog

184

13.25

Week's Total

13.25

1:56:02

08:45.4

Monday

1/2/2012

run

home - 5 bridges /
gym

12.05

1:43:56

08:37.5

9:14 AM, home - 5 bridges - 8.05mi in
1:13:23 (9:07 avg) (C2) //

8:10 PM, gym, treadmill @ 1%
4mi in 30:33 (7:38 avg) (B1)

184

C2 / B1

8.05

Tuesday

1/3/2012

run

gym

1:09:06

07:40.7

9:40 PM, w/u treadmill @ 1%
2mi in 16:10 (8:05 avg) //

Hill - long - steady: treadmill @ 4%
6mi in 45:05 (7:31 avg) //

c/d - treadmill @ 1% - 1mi in 7:51

183

Wednesday

1/4/2012

run

gym

1:04:37

08:04.6

7:56 PM treadmill @ 1%

182

Thursday

1/5/2012

run

home - 7 bridges

12.13

1:56:10

09:34.6

7:58 PM, 30°F, clouds

182.5

12.13

Friday

1/6/2012

run

gym

0:59:50

07:28.8

8:00 PM treadmill @ 1%

184

Saturday

1/7/2012

run

Roxbury

9.03

1:17:01

08:31.7

8:04 AM - Roxbury - Judds Bridge ,
27°F, sun

184.5

9.03

Sunday

1/8/2012

race / run

Norwalk / gym

15.12

1:55:48

07:39.5

9:29 AM - Norwalk - w/u - track - I1
35°F, 2.31 mi in 21:28 (9:18 avg) //

10:05 AM - Boston Buildup - 10k
6.24mi in 38:00 (6:05 avg) - A3 //

10:53 AM - Norwalk - c/d - track - I1
40°F, 2.57mi in 23:36 (9:11 avg) //

gym - 9:30 PM, treadmill 1%,
4mi in 32:44 (8:11 avg) (I1)

186

I1 / A3

8.88

6.24

Week's Total

73.33

10:06:28

08:16.2

183.7143

Monday

1/9/2012

run

gym

1:03:53

07:59.1

8:00 PM treadmill @ 1%

184.5

Tuesday

1/10/2012

run

gym

1:33:33

08:30.3

8:10 PM treadmill @ 1% w/u
2mi in 16:58 (8:29 avg) //

8:27 PM Hill treadmill @ 5%
7mi in 59:28 (8:30 avg) //

9:27 PM treadmill @ 1% c/d
2mi in 17:07 (8:34 avg)

182

Wednesday

1/11/2012

run

gym

1:02:52

07:51.5

9:20 PM, treadmill @ 1%

180.5

Thursday

1/12/2012

run

gym

0:47:13

07:52.2

10:00 PM, treadmill @ 1%

182

Friday

1/13/2012

run

gym

1:18:29

07:50.9

8:06 PM, treadmill @ 1%

181.5

Saturday

1/14/2012

run

Roxbury / gym

18.31

2:38:54

08:40.7

8:09 AM, Roxbury, 25°F, Windy, Clouds
14.31mi in 2:05:26 (8:46 avg) //

6:54 PM, gym treadmill @ 1%
4mi in 33:28 (8:22 avg)

182.5

C2 / B1

14.31

Sunday

1/15/2012

run

Roxbury

20.33

2:53:55

08:33.3

8:22 AM, Roxbury - Steep Rock -
RR Tunnel, Clam Shell, Mountain - Side
6°F, Windy at start, 16°F, Windy at
finish (Sun, Cloudless sky)

182

20.33

Week's Total

81.64

11:18:49

08:18.9

182.1429

Monday

1/16/2012

run

gym

1:06:43

08:20.4

8:40 PM, treadmill @ 1%

181

Tuesday

1/17/2012

run

gym

0:58:07

07:15.9

8:40 PM, treadmill @ 1%
w/u 2mi in 16:03 (8:01 avg) //

Tempo 3mi in 19:04 (6:21 avg) //

c/d 3mi in 23:00 (7:40 avg)

183

Wednesday

1/18/2012

run

home

8.12

1:23:30

10:17.0

8:22 PM, 22°F, windy

181.5

8.12

Thursday

1/19/2012

run

gym

1:33:19

07:46.6

8:30 PM, treadmill @ 1%

182.5

Friday

1/20/2012

run

gym

2:07:26

07:57.9

6:30 AM, treadmill @ 1%
8mi in 1:03:36 (7:57 avg) //

8:00 PM, treadmill @ 1%
8mi in 1:03:50 (7:59 avg)

181.5

Saturday

1/21/2012

run

Berkshire Corp Park / gym

12.25

1:53:50

09:17.6

8:49 AM, Berkshire Corp Park,
18°F, heavy snow, 6.25mi in 1:07:44
(10:50 avg) //

7:40 PM, gym, treadmill @ 1%
6mi in 46:06 (7:41 avg)

183

G1 / I1

6.25

Sunday

1/22/2012

run

Roxbury

17.5

2:28:39

08:29.7

9:43 AM, Roxbury, 17°F, some wind,
some clouds

180.5

17.5

Week's Total

81.87

11:31:34

08:26.8

181.8571

Monday

1/23/2012

run

gym

1:03:42

07:57.8

8:45 PM, treadmill @ 1%

182

Tuesday

1/24/2012

run

gym

1:24:03

08:24.3

8:22 PM, treadmill @ 1%,
w/u 2mi in 16:20 (8:10 avg) //

8:40 PM, treadmill @ 6%,
Long hill: 6mi in 51:52 (8:39 avg) //

9:30 PM, treadmill @ 1%,
c/d 2mi in 15:51 (7:55 avg)

182.5

Wednesday

1/25/2012

run

gym

1:33:48

07:49.0

4:55 AM gym, treadmill @ 1%,
4mi in 30:39 (7:40 avg) //

8:15 PM gym, treadmill @ 1%,
8mi in 1:03:09

180.5

Thursday

1/26/2012

run

gym

1:29:49

07:29.1

7:40 PM gym, treadmill @ 1%

183

Friday

1/27/2012

run

gym

1:02:17

07:47.1

7:55 PM gym, treadmill @ 1%

182

Saturday

1/28/2012

run

Roxbury / gym

12.16

1:47:16

08:49.3

8:38 AM, Roxbury, 8.16mi in 1:13:21
(8:59 avg) 30°F //

10:03 PM, gym, treadmill @ 1%,
4mi in 33:55 (8:29 avg)

181.5

C2 / B1

8.16

Sunday

1/29/2012

race / run

Ridgefield

19.63

2:36:12

07:57.4

7:50 AM - w/u1 2.3mi in 23:15,
(10:07 avg) //

8:38 AM - w/u2 2.05mi in 18:05,
(8:50 avg) //

9:06 AM - Race (15K) 9.29 mi in
59:56 (6:27 avg) //

10:27 AM - c/d 1.99 mi in 22:13,
(11:09 avg) //

8:55 PM, gym, treadmill @ 1%,
4mi in 32:43 (8:11 avg)

183

15.63

Week's Total

81.79

10:57:07

08:02.1

182.0714

Monday

1/30/2012

run

gym

1:03:02

07:52.7

8:33 PM, gym, treadmill @ 1%,
8mi in 1:03:02 (7:53 avg)

181

Tuesday

1/31/2012

run

gym

1:26:58

08:41.8

7:40 PM, treadmill @ 1%, w/u,
2mi in 15:52 (7:56 avg) //

8:00 PM, treadmill @ 7%, hills,
6mi in 55:27 (9:14 avg) //

8:56 PM, treadmill @ 1%,
2mi in 15:39 (7:50 avg)

181

Wednesday

2/1/2012

run

DHS track

8.09

1:04:50

08:00.8

8:30 PM, 53°F, clear, wind,
32 laps in lane 2

180

8.09

Thursday

2/2/2012

run

gym

1:01:32

07:41.5

7:25 PM, treadmill @ 1%

183

Friday

2/3/2012

run

gym

1:14:52

07:29.2

7:10 PM, treadmill @ 1%,
progression run,
1 - 8:08, 2 - 7:44, 3 - 7:36, 4 - 7:30,
5 - 7:27, 6 - 7:24, 7 - 7:18, 8 - 7:26,
9 - 7:14, 10 - 7:06

181

Saturday

2/4/2012

run

Roxbury

10.48

1:29:01

08:29.6

8:10 AM, 30°F, sun

180.5

10.48

Sunday

2/5/2012

run

Roxbury

21.03

2:56:33

08:23.7

8:17 AM, 25°F, sun

183.5

21.03

Week's Total

75.6

10:16:48

08:09.5

181.4286

Monday

2/6/2012

run

gym

8.3

1:04:46

07:48.2

7:55 PM gym, treadmill @ 1%

182

Tuesday

2/7/2012

run

gym

1:10:52

07:05.2

8:10 PM, treadmill @ 1%:
w/u 2mi in 15:55 (7:58 avg) //

8:26 PM, treadmill @ 1%:
tempo - 6mi in 39:41 (6:37 avg) //

9:08 PM, treadmill @ 1%:
c/d 2mi in 15:16

181

Wednesday

2/8/2012

run

gym

7.53

1:00:00

07:58.1

7:25 PM, treadmill - rolling hills simulation, level 7, 0% - 6%

180.5

7.53

Thursday

2/9/2012

run

New Orleans - city streets

0:56:16

09:22.7

7:43 PM, after flight, lunch, dinner,
down to river, along river

Friday

2/10/2012

run

New Orleans - city streets

4.2

0:40:00

09:31.4

2:40 PM, rain, 50°F

4.2

Saturday

2/11/2012

race

The Wall - 30k
New Orleans

20.37

2:24:34

07:05.8

7:28 AM, w/u, 1.77mi in 17:12 (9:43 avg)

8:02 AM, race, 18.6mi in 2:07:22 (6:51 avg) (2nd place)
35°F, very windy

20.37

Sunday

2/12/2012

run

New Orleans - city streets

8.16

1:11:25

08:45.1

2:40 PM, 40°F, wind, up St. Charles,
then side streets, parallel with
parade route

8.16

Week's Total

64.56

8:27:53

07:52.0

181.1667

Monday

2/13/2012

run

Meckauer Park

6.11

0:57:19

09:22.8

5:01 PM, 41°F, wind

6.11

Tuesday

2/14/2012

run

gym

1:34:13

07:51.1

4:40 Am, gym treadmill @ 1%,
4mi in 30:53 (7:43 avg) //

8:40 PM, w/u treadmill @ 1%,
2mi in 15:50 (7:55 avg) /

8:56 PM, hill intervals: 4x0.5mi @ 5% /
0.5mi @ 1% rec.
1 - 4:04 / 3:59, 2 - 4:00 / 4:01,
3 - 3:58 / 3:59, 4 - 4:00 / 3:59
total - 4mi in 32:00 (8:00 avg) /

9:28 PM, c/d 2mi in 15:30 (7:45 avg)

180

B1 / I1

Wednesday

2/15/2012

run

gym

1:02:09

07:46.1

8:05 PM, treadmill @ 1%,
8mi in 1:02:09 (7:46 avg)

180.5

Thursday

2/16/2012

run

gym

1:33:53

07:49.4

8:03 PM, treadmill @ 1%

181.5

Friday

2/17/2012

run

gym / Meckauer Park - Enchanted Trail

10.11

1:30:56

08:59.7

4:59 AM, treadmill @ 1% //

3:28 PM, Meckauer Park - 6.11 mi in
59:17 (9:42 avg)
45°F, sun, wind

181

B1 / C2

6.11

Saturday

2/18/2012

race

Roxbury

11.3

1:36:40

08:33.3

7:26 AM, 25°F, sun 4.17mi in 37:47
(9:04 avg) /
8:21 AM, 25°F, sun 0.48mi in 3:42
(7:40 Avg) /
race - 2.37mi in 14:41 (6:12 avg) /

9:24 AM, 35°F, sun 4.28mi in 40:30
(9:27 avg)

181.5

11.3

Sunday

2/19/2012

run

Pond Brook - Hawleyville

21.01

3:01:24

08:38.0

8:51 AM, 32°F, sun, wind /
took one gel, around 10 miles,
one small water bottle

178.5

21.01

Week's Total

80.53

11:16:34

08:24.1

180.5

Monday

2/20/2012

run

gym

1:18:43

07:52.3

4:40 AM, gym, treadmill @ 1%,
4mi in 31:28 (7:52 avg) //

7:30 PM, gym, treadmill @ 1%,
6mi in 47:15 (7:52 avg)

178.5

Tuesday

2/21/2012

run

gym

1:27:19

08:43.9

8:12 PM, gym treadmill @ 1%,
2mi in 16:04 (8:02 avg) //

Long Hill simulation:
8:28 PM, gym, treadmill @ 7%,
6mi in 55:21 (9:13 avg) //

9:30 PM, gym, treadmill @ 1%,
2mi in 15:54 (7:57 avg)

181

Wednesday

2/22/2012

run

home

8.11

1:16:32

09:26.2

7:24 PM - 45°F, wind

179.5

8.11

Thursday

2/23/2012

run

gym

2:05:35

07:50.9

4:41 AM gym, Treadmill @ 1%,
4mi in 32:27 (8:07 avg) - new shoes
New Balance 758 - size 13, 2E //

8:11 PM gym, Treadmill @ 1%,
12mi in 1:33:09 (7:46 avg) (B1)

181.5

D1 / B1

Friday

2/24/2012

run

gym

1:03:08

07:53.5

8:21 PM gym, treadmill @ 1%,
8mi in 1:03:08

181

Saturday

2/25/2012

race

Roxbury

9.46

1:15:05

07:56.2

7:40 AM, 35°F, windy,
3.56mi in 31:50 (8:57 avg) //

8:31 AM, Race - 2.4mi in 14:44 (6:11
avg) - 3rd place //

8:53 AM - 3.5 mi in 28:31 (8:09 avg)

180.5

9.46

Sunday

2/26/2012

run

Roxbury

20.18

2:43:53

08:07.3

8:08 AM, 28°F, windy

180.5

20.18

Week's Total

81.75

11:10:15

08:11.9

180.3571

Monday

2/27/2012

run

gym

1:02:00

07:45.0

8:06 PM, treadmill @ 1%

180.5

Tuesday

2/28/2012

run

gym

0:57:00

07:07.5

gym, treadmill @ 1%,
8:11 PM w/u 2mi in 15:54 (7:57 avg) /

8:27 PM temp 4mi in 25:27 (6:22 avg) /

8:54 PM c/d 2mi in 15:39 (7:49 avg)

180

Wednesday

2/29/2012

run

gym

1:03:10

07:53.8

9:30 PM, treadmill @ 1%

180

Thursday

3/1/2012

run

gym

1:02:18

07:47.3

7:30 PM, treadmill @ 1%

181.5

Friday

3/2/2012

run

gym

0:59:59

07:29.9

6:00 PM, treadmill @ 1%

180.5

Saturday

3/3/2012

run

Roxbury / gym

8.24

1:07:20

08:10.3

Roxbury - 7:55 AM (I2),
2.05mi in 18:51 (9:11 avg), /

8:30 AM
3.19mi in 23:38 (7:25 avg) //

8:00 PM
gym - treadmill @ 1% (D1),
3mi in 24:51 (8:17 avg)

180.5

I2 / D1

5.24

Sunday

3/4/2012

race

Norwalk - Silvermine

18.39

2:08:08

06:58.1

35°F, clouds,
w/u 8:36 AM, 1.36mi in 13:11 //

race 9:08 AM, 15.5mi in 1:40:39
(6:29 avg) 20th place //

c/d 11:05 AM, 1.53mi in 14:18
(9:20 avg)

182

18.39

Week's Total

66.63

8:19:55

07:30.2

180.7143

Monday

3/5/2012

run

gym

0:30:51

10:17.0

9:00 PM, treadmill @ 1%,
very sore (left hip)- mostly walking inbetween running

181

Tuesday

3/6/2012

run

gym

1:10:58

08:52.2

7:40 PM, treadmill @ 1% ,
improving but still sore, weak legs

182.5

Wednesday

3/7/2012

run

home

8.13

1:15:21

09:16.1

7:48 PM, home route, 50°F, moderate wind, clear, not sore hips but stiff,
slow

180.5

8.13

Thursday

3/8/2012

run

home - 6 bridges

9.02

1:23:01

09:12.2

7:51 PM, 58°F, clear, windy /
still stiff, slow

183

9.02

Friday

3/9/2012

run

gym

1:22:18

08:13.8

4:35 AM, gym, treadmill @ 1%
4mi in 33:57 (8:29 avg) /
hips a little stiff, but not too bad //

8:26 PM, gym, treadmill @ 1%
6mi in 48:21 (8:03 avg)

181.5

Saturday

3/10/2012

run

Roxbury

7.64

1:04:04

08:23.1

8:05 AM, 27°F, wind, sun /
2.06 mi in 18:42 (9:04 avg) /

8:32 AM, 3.55mi in 26:20 (7:25 avg) /

9:22 AM 2.03mi 19:02 (9:03 avg)

182

7.64

Sunday

3/11/2012

Run

Southbury - Bridle Trail

13.01

1:49:09

08:23.4

7:08 AM, 28°F, sun

183.5

13.01

Week's Total

58.8

8:35:42

08:46.2

182

Monday

3/12/2012

run

gym, DHS track

12.09

1:36:56

08:01.1

4:45 AM, gym, treadmill @ 1%,
4mi in 32:31 (8:08 avg) //

8:08 PM, DHS track, 32 laps in
lane 2 - 8.09mi in 1:04:25 (7:57 avg)

183

D1 / I2

8.09

Tuesday

3/13/2012

run

gym

1:32:07

09:12.7

w/u 7:30 PM, treadmill @ 1%
2mi in 16:12 (8:06 avg) //

Long Hill: 7:46 PM, treadmill @ 8%
6mi in 59:51 (9:58 avg) //

c/d 8:46 PM, treadmill @ 1%
2mi in 16:04 (8:02 avg)

181.5

Wednesday

3/14/2012

run

home

8.14

1:13:20

09:00.5

60°F, clear - slow

179

8.14

Thursday

3/15/2012

run

gym

1:03:19

07:54.9

9:00 PM, gym, treadmill @ 1%,

180

Friday

3/16/2012

run

gym, Meckauer Park

12.28

1:39:29

08:06.1

7:30 AM - gym, treadmill @ 1%,
4mi in 30:49 (7:42 avg) D1 //

5:53 PM - Meckauer Park, 45°F,
8.28mi in 1:08:40 (8:18 avg) I2

181.5

D1 / I2

8.28

Saturday

3/17/2012

race, run

Roxbury, gym

14.06

1:55:15

08:11.8

8:06 AM, w/u, 41°F, cloudy, 1.95mi
in 17:21 (8:54 avg) I2 //

race - 8:33 AM, up Hemlock, 3.52 mi in
21:39 (6:09 avg) (4th place) ,
M1 - 5:53,
M2 - 5:55,
M3 - 6:48,
(M3.52) - 3:03 (5:52 pace) I2 //

c/d 9:24 AM, River Rd trail - 50°F, cloudy, 5.59mi in 52:27 (9:23 avg) I2 //

gym - 9:08 PM, treadmill @ 1%,
3mi in 23:48 (7:56 avg) D1

180.5

I2 / D1

11.06

Sunday

3/18/2012

run

Bulls Bridge

20.35

2:42:50

08:00.1

8:10 AM, 48°F, heavy fog, humid,
Bulls Bridge through Macedonia State Park and back. 4 mile hill from 6 mile mark to 10 mile turn-around point.

180

20.35

Week's Total

84.92

11:43:16

08:16.9

180.7857

Monday

3/19/2012

run

gym

1:20:43

08:04.3

4:40 AM, gym treadmill @1%,
4mi in 32:49 (8:12 avg) //

9:40 PM - gym, treadmill @ 1%,
6mi in 47:54 (7:59 avg)

181

Tuesday

3/20/2012

run

DHS track

8.22

1:09:32

08:27.5

8:50 PM, 67°F, clear

180

8.22

Wednesday

3/21/2012

run

gym

1:29:58

07:29.8

8:40 PM, gym, treadmill @ 1%

180.5

Thursday

3/22/2012

run

home

8.06

1:17:24

09:36.2

8:44 PM, 67°F, clear

180

8.06

Friday

3/23/2012

run

Berkshire Corp Park

8.39

1:12:50

08:40.9

5:56 PM, 2 times around King of the Hill Course, 68°F, clouds

180.5

8.39

Saturday

3/24/2012

race / run

Roxbury / gym

13.85

1:55:13

08:19.1

7:19 AM, Roxbury - River Rd Trail,
6.28mi in 1:00:27 (9:38 avg) //
race - 8:33 AM - Down Chalybes, Up Hemlock, 3.57mi in 23:08 (6:29 avg) //

7:30 PM, gym, treadmill @ 1%,
4mi in 31:38 (7:55 avg)

182

I2 / D1

9.85

Sunday

3/25/2012

run

Roxbury

20.14

2:39:07

07:54.0

8:44 AM, Roxbury - Walker Brook,
plus Down Hemlock /
42°F, overcast

180.5

20.14

Week's Total

80.66

11:04:47

08:14.5

180.6429

Monday

3/26/2012

run

Gym

1:03:46

07:58.3

8:45 PM, treadmill @ 1%

181

Tuesday

3/27/2012

run

Gym

1:32:25

09:14.5

8:43 PM - w/u - treadmill @ 1%,
2mi in 16:39 (8:20 avg) //

9:00 PM - long hill - treadmill @ 8%,
6mi in 59:49 (9:58 avg) //

10:00 PM - c/d - treadmill @ 1%,
2mi in 15:57 (7:59 avg)

181

Wednesday

3/28/2012

run

home

8.11

1:11:27

08:48.6

7:26 PM, 50°F,clear ,
felt stiff start, loosened up after a few miles

179.5

8.11

Thursday

3/29/2012

run

gym

1:03:35

07:56.9

7:48 pM, treadmill @ 1%

180

Friday

3/30/2012

run

Berkshire Corporate Park

8.24

1:11:09

08:38.1

5:24 PM, 50°F, sun,
twice around King of the Hill course

180

8.24

Saturday

3/31/2012

run

Roxbury

4.08

0:31:20

07:40.8

8:24 AM, 38°F, rain,
0.45mi in 4:06 (9:06 avg) //

8:34 AM - 3.63mi in 27:14 (7:30 avg)

181

4.08

Sunday

4/1/2012

race

Danbury Half Marathon

15.77

1:47:56

06:50.7

9:14 AM, 2.07mi in 19:33 (9:28 avg) //

10:06 AM, 0.6mi in 5:37 (9:18 avg) //

10:25 AM, Race, 13.1mi in 1:22:46,
(6:19 avg), 31st place, 3rd in M40-49
AG

182.5

15.77

Week's Total

62.2

8:21:38

08:03.9

180.7143

Monday

4/2/2012

run

gym

0:37:19

09:19.8

9:09 PM, treadmill 1%, recovery, sore from yesterday's race

178

Tuesday

4/3/2012

run

gym

0:38:14

09:33.5

9:16 PM, treadmill 1%, recovery, still sore (hips)

180.5

Wednesday

4/4/2012

run

gym

0:53:35

08:55.8

8:30 PM, treadmill @ 1%, recover, still somewhat sore

181

Thursday

4/5/2012

run

gym

0:44:46

08:57.2

9:30 PM, treadmill @ 1%, still sore, intended to go 6 miles again, but could only endure 5 miles

181

Friday

4/6/2012

off

(1 hour elliptical)

181.5

Saturday

4/7/2012

run

Roxbury

8.95

1:26:31

09:40.0

7:28 AM, River Rd Trail - 5.09mi in 53:09, (10:27 avg) //

8:34 AM, Jeep Trail - 3.86mi in 33:22 (8:38 avg)

183.5

8.95

Sunday

4/8/2012

run

Roxbury

12.62

1:54:23

09:03.8

7:07 AM, Market - Painter - Squire - Boot, 32°F, sunny

183

12.62

Week's Total

40.57

6:14:48

09:14.3

181.2143

Monday

4/9/2012

run

gym

0:50:49

08:28.2

8:05 PM, treadmill @ 1%,

184

Tuesday

4/10/2012

run

home

4.05

0:41:52

10:20.2

4:23 AM, 40°F, clear,
sore hips

181

4.05

Wednesday

4/11/2012

run

gym

1:06:57

08:22.1

8:02 PM, treadmill @ 1%,
feeling ok, kind of stiff at the start

183.5

Thursday

4/12/2012

run

Bethel HS track

6.17

0:50:40

08:12.7

8:04 PM, 50°F, clouds, moderate wind

182

6.17

Friday

4/13/2012

run

gym / Berkshire Corp. Park

9.02

1:22:30

09:08.8

4:45 AM, gym, treadmill @ 1%,
4mi in 34:50 (8:43 avg) //

5:59 PM, Berkshire corp park,
once around king of the hill course,
5.02mi in 47:43 (9:30 avg)

182.5

D1 / I2

5.02

Saturday

4/14/2012

run

Roxbury / Berkshire Corp. Park

12.53

1:54:44

09:09.4

Roxbury, 8:14 AM, 1.27mi in 12:00,
9:26 avg, /
8:35 AM, 2.37mi in 19:16 (8:07 avg) /
9:46 AM, 3.81mi in 37:17 (9:47 avg) //

5:36 PM, 5.08mi in 46:11 (9:06 avg)

184.5

12.53

Sunday

4/15/2012

run

Huntington Park

2:47:48

10:29.3

Huntington Park + Aspetuck Valley Trail, 50°, sunny at start, warming up through run - (started at 7:46 AM)

182.5

Week's Total

61.77

9:35:20

09:18.8

182.8571

Monday

4/16/2012

run

home

6.55

0:59:23

09:04.0

6:54 PM 75°F at sunset

182

6.55

Tuesday

4/17/2012

run

Meckauer Park

6.33

0:55:27

08:45.6

7:28 PM 70°F at sunset

180.5

6.33

Wednesday

4/18/2012

run

Berkshire corp park

6.07

0:57:01

09:23.6

7:01 PM 55°F at sunset

182.5

6.07

Thursday

4/19/2012

x-train

gym

elliptical, stairmaster, etc - 1 hour

182.5

Friday

4/20/2012

run

Berkshire corp park

8.31

1:12:37

08:44.3

7:00 PM 60°F at sunset, twice around King of the Hill course --

new shoes - New Balance 890

182

Saturday

4/21/2012

run

Roxbury

7.83

1:06:12

08:27.3

8:00 AM, 1.66 mi in 15:27 (9:17 avg) //

8:36 AM, 4.12mi in 30:29 (7:23 avg) //

9:36 AM, 2.05mi in 20:16 (9:53 avg)

181.5

Sunday

4/22/2012

run

Kent

13.39

1:59:12

08:54.1

8:16 AM, Bulls Bridge to Iron Mountain Preserve via Geer Mountain Rd,
45°F, wind, clouds. /
1600 ft of climb and descent

http://connect.garmin.com/activity/170648702

182

Week's Total

48.48

7:09:52

08:52.0

181.8571

Monday

4/23/2012

run

gym

0:51:45

08:37.5

8:30 PM, gym, treadmill @ 1%

182

Tuesday

4/24/2012

run

gym

0:42:02

08:24.4

9:15 PM, gym, treadmill @ 1%

181.5

Wednesday

4/25/2012

run

gym

0:47:53

07:58.8

7:55 PM gym, treadmill @ 1%

183

Thursday

4/26/2012

run

gym

1:09:34

08:41.8

8:30 PM gym, treadmill @ 1%,
6mi in 50:12 (8:22 avg) //

9:30 PM gym, treadmill @ 5%,
2mi in 19:22 (9:41 avg)

182.5

Friday

4/27/2012

run

work

5.07

0:44:28

08:46.2

5:04 PM, from work to "The Summit" in Bethel and back

181.5

Saturday

4/28/2012

run

Roxbury

4.3

0:38:37

08:58.8

7:53 AM, 3.05mi in 27:47 (9:07 avg) //

8:44 AM, 1.25mi in 10:50 (8:40 avg)

182.5

Sunday

4/29/2012

run

Berkshire Corp Park

8.28

1:07:26

08:08.6

6:28 PM, twice around King Of The Hill course

182

Week's Total

42.65

6:01:45

08:28.9

182.1429

Monday

4/30/2012

run

gym

1:04:04

08:00.5

8:00 PM treadmill @ 1%

182

Tuesday

5/1/2012

run

gym

1:01:51

08:50.1

8:00 PM treadmill @ 1%, w/u 2mi in
17:07 (8:33 avg) //

8:20 PM treadmill @ 7%, HILL, 3mi in
28:03 (9:21 avg) //

8:50 PM treadmill @ 1%, c/d, 2mi in
16:41 (8:21 avg)

182

Wednesday

5/2/2012

run

gym

0:55:18

07:54.0

8:00 PM, treadmill @ 1%

181

Thursday

5/3/2012

run

gym

1:03:17

07:54.6

9:00 PM, treadmill @ 1%

182.5

Friday

5/4/2012

run

Meckauer Park

6.31

0:55:24

08:46.8

7:09 PM - 70°F, stomach pains in addition to the hip pain

183

Saturday

5/5/2012

race

Roxbury

10.1

1:25:04

08:25.3

8:15 AM, w/u, 0.82mi in 7:43 (9:23 avg)

8:35 AM race, 4.14mi in 28:43 (6:57 avg)

9:36 AM c/d, 5.14mi in 48:38 (9:27 avg)

183

10.1

Sunday

5/6/2012

run

Roxbury

17.32

2:41:21

09:18.9

Roxbury, 7:30 AM - Hills! - 3mi warmup around park, followed by Botsford, Mallory and Squire / Apple

183.5

17.32

Week's Total

63.73

9:06:19

08:34.3

182.4286

Monday

5/7/2012

run

gym

1:03:09

07:53.6

8:33 PM, gym, treadmill @ 1%,
8mi in 1:03:00 (7:54 avg)

182

Tuesday

5/8/2012

run

gym

1:12:13

09:01.6

8:30 PM, treadmill @ 1%, w/u,
2mi in 16:42 (8:21 avg) //

8:47 PM, treadmill @ 8%, HILL,
4mi in 39:34 (9:53 avg) //

9:30 PM, treadmill @ 1%, c/d,
2mi in 15:57 (7:58 avg)

180

Wednesday

5/9/2012

run

gym

1:03:11

07:53.9

9:05 PM, treadmill @ 1%

180.5

Thursday

5/10/2012

run

home

6.13

0:56:54

09:16.9

7:23 PM, 55°F, mixed clouds, sun, wind, slow - not sore, just tired

183

6.13

Friday

5/11/2012

run

work

8.71

1:19:02

09:04.4

4:18 PM - from work, to Summit of Bethel to Shelter Rock School to Meckauer Park, back to work parking lot

184

8.71

Saturday

5/12/2012

race / run

Roxbury

14.72

2:15:42

09:13.1

7:40 AM, 3.05mi in 27:54 (9:09 avg) //

8:33 AM, 3.63mi in 24:24 (6:43 avg) //

10:14 AM, 8.04mi in 1:23:24 (10:22 avg)

183.5

14.72

Sunday

5/13/2012

run

home

16.52

2:26:45

08:53.0

9:05 AM, sunny, warm,
home to Taunton - 12mile loop - and
back home

182.5

16.52

Week's Total

70.08

10:16:56

08:48.2

182.2143

Monday

5/14/2012

run

gym

0:49:12

08:12.0

9:20 PM, treadmill @ 1%

182

Tuesday

5/15/2012

run

gym

1:17:56

09:44.5

8:03 PM, treadmill @ 1% - w/u,
2mi in 17:05 (8:32 avg) //

8:21 PM, treadmill @ 9% - HILL,
5mi in 52:51 (10:34 avg) //

9:15 PM, treadmill @ 1% - c/d,
1mi in 8:00

183.5

Wednesday

5/16/2012

run

Meckauer Park

4.83

0:45:06

09:20.2

65°F, sunset, humid

182

4.83

Thursday

5/17/2012

run

DHS track

8.1

1:08:37

08:28.3

8:53 PM, 55°F, clear

183.5

8.1

Friday

5/18/2012

run

Berkshire Corp. Park

5.53

0:50:44

09:10.5

7:38 PM, sunset, 65°F, once around King of the Hill course

182.5

5.53

Saturday

5/19/2012

Sunday

5/20/2012

Week's Total

32.46

4:51:35

08:59.0

182.7