Life

2009-10-12T19:01:00.000-07:00

sat-mon

sat

ran around the area after sats. ran by myself. started at the house, down 520 to cross farms, went down to willow rd, backtracked turned into cross farms until the time hit 30:31, then backtracked back out then to the bike trail to 520, then did a loop around the neighborhood

53'44"60

sunday long run

so friggly canceled on me so i ended up running at 9. coach was a bit confused and mad b/c he got there early. well sorry coach. but anyways so we ran for 1:20'17"16. we were rolling at the end probably for the last 2-4 miles. so we headed left on crawfords, turned onto roberts, did a small loop at lucent up to the gate, then headed towards the back trail, backwards up the bowl, then a course, then a loughran, then back to the school with two extended school loops.

monday

first day where i was there really early b/c of columbus day. holmdel had school, i didnt. anyways i did all the dynamic stretching, which was painful. then we started our run by leaving the school, tennis courts trail, then 4 top loops (9:44, 9:35, 9:18, 9:01) then we jogged back. did our drills and hurdles while watching the football team do a lame workout that seemed to be painful for them (1000 yards or less, couple of pushups and situps). then i got home and did week 6 pushups day 1

2009-10-09T15:20:00.000-07:00

Week of October 4-10

aka The Hardest Week of Training. no races.

monday long run 1:14'25"98 school to back trails up the bowl back woods 2 varsity courses

tuesday track workout 50'36"64

1 mile warmup

4x100 strides

1600 (74"80, 77"62, 75"70, 77"11)

11'07"94 recovery around the school

3 mile (1'33"81, 1'29"76, 1'29"19, 1'29"36, 1'28"07, 1'28"20, 1'28"11, 1'28"75, 1'26"44, 1'25"00, 1'25"26, 1'24"54

800 recovery

800 gradual build at end (1'17"38, 1'04"22)

14'25"38 warm down

wednesday tempo 1:05'36"89 6 top loops

1 - 9'33"67

2- 9'29"51

3-9'25"89

4- 9'20"07

5-9'17"24

6-8'43"37

thursday recovery run 49'50"24 - ran from cross farms to thompson near the tennis courts entered a trail that took us to brookdale, where we met some brookdale runners who joined us in our run they were from matawan

did 3 sets of diagonals

friday workout 58'09"78 warmup to the starting line. did 4 strides. did a front woods in 3'21"99. recovered for 8'40"40. bowl mile repeats in 5'33"44, 5'05"79 recovery, 5'32"19. recovered for 6'07"14 to the post near the pavilion and tennis courts up top. did the last mile at race pace and eventually dropped kyle, jon, and travis and ended up running w/ ollie and stefan to finish at 4'39"30 for a downhill MILE PB! YAYAOO then recovered down to the school, where we did speed ladders

July 8

2009-07-08T17:38:00.000-07:00

Date (mm/dd/yyyy)

07/08/09

Time of Day (hh:mm AM/PM)

6:00 PM

Warm Up Info

Route

Holmdel High School; Holmdel Park

Distance

Time (mm’ss”ms)

Pace

Shoe

Run Info

Type (Easy, Fartlek, Hill, Interval, Long, Race, Tempo)

Easy

Route

(2) Freshmen Course; (2) Front Woods Backwoods

Distance

5.44

Time (hh:mm’s”ms)

48’52”37

Pace

8:07

Shoe	Nike Lunar Lite Racer

Warm Down Info

Route

Holmdel Park; Holmdel High School

Distance

Time (mm’ss”ms)

Pace

Shoe

Interval

Name (# of Sets - # of Repetitions X Distance

Interval

Distance

Time

Recovery

Distance

Time

Rest

Distance

Time

Additional Info

Quality

(worst) 1 2 3 4 5 6 7 8 9 10 (best)

Effort

(easiest) 1 2 3 4 5 6 7 8 9 10 (best)

Notes

Lost focus and energy and speed between transition from 3 to four, was 32 seconds back

Health

Weight

Weather

Weather

Sunny / Clear Partly Cloudy Overcast Rain Snow Windy Humid

Temperature

72^oF

July 7

2009-07-07T16:25:00.001-07:00

Date (mm/dd/yyyy)

07/07/09

Time of Day (hh:mm AM/PM)

6:00 PM

Warm Up Info

Route

Distance

Time (mm’ss”ms)

Pace

Shoe

Run Info

Type (Easy, Fartlek, Hill, Interval, Long, Race, Tempo)

Easy

Route

Holmdel High School; Varsity Course; Loughran Loop; backwards

Distance

5.44

Time (hh:mm’s”ms)

44’13”89

Pace

8:07

Shoe	Nike Lunar Lite Racer

Warm Down Info

Route

Distance

Time (mm’ss”ms)

Pace

7:41

Shoe

Interval

Name (# of Sets - # of Repetitions X Distance

Interval

Distance

Time

Recovery

Distance

Time

Rest

Distance

Time

Additional Info

Quality

(worst) 1 2 3 4 5 6 7 8 9 10 (best)

Effort

(easiest) 1 2 3 4 5 6 7 8 9 10 (best)

Notes

Health

Weight

Weather

Weather

Sunny / Clear Partly Cloudy Overcast Rain Snow Windy Humid

Temperature

67^oF

2009-07-07T16:23:00.000-07:00

Philmont Scout Ranch - Order of the Arrow Trail Crew

Week 1: 3, 3, 3, 3, 3, 3, 3

Week 2: 6, 8, 10, 13, 6, 11, 3

June 20

2009-06-20T12:04:00.001-07:00

Date (mm/dd/yyyy)

06/20/09

Time of Day (hh:mm AM/PM)

2:30 PM

Warm Up Info

Route

Distance

Time (mm’ss”ms)

Pace

Shoe

Run Info

Type (Easy, Fartlek, Hill, Interval, Long, Race, Tempo)

Easy

Route

12 Winthrop Drive

Distance

Time (hh:mm’s”ms)

18’04”57

Pace

6:01

Shoe	Nike Lunar Lite Racer

Warm Down Info

Route

Distance

Time (mm’ss”ms)

Pace

7:41

Shoe

Interval

Name (# of Sets - # of Repetitions X Distance

Interval

Distance

Time

Recovery

Distance

Time

Rest

Distance

Time

Additional Info

Quality

(worst) 1 2 3 4 5 6 7 8 9 10 (best)

Effort

(easiest) 1 2 3 4 5 6 7 8 9 10 (best)

Notes

Health

Weight

Weather

Weather

Sunny / Clear Partly Cloudy Overcast Rain Snow Windy Humid

Temperature

67^oF

June 19

2009-06-19T15:37:00.000-07:00

Date (mm/dd/yyyy)

06/19/09

Time of Day (hh:mm AM/PM)

4:00 PM

Warm Up Info

Route

Distance

Time (mm’ss”ms)

Pace

Shoe

Run Info

Type (Easy, Fartlek, Hill, Interval, Long, Race, Tempo)

Long

Route

12 Winthrop Drive; Crawfords Corners Road; S Holland Road; Holland Road; S Laurel Ave; Takolusa Drive; S Holland Road; Crawfords Corner Road; Roberts Road; Nature Trails; McCampbell Road; Crawfords Corner Road; 12 Winthrop Drive

Distance

13.75

Time (hh:mm’s”ms)

1:45’47”32

Pace

7:12

Shoe	Nike Lunar Lite Racer

Warm Down Info

Route

Distance

Time (mm’ss”ms)

Pace

7:41

Shoe

Interval

Name (# of Sets - # of Repetitions X Distance

Interval

Distance

Time

Recovery

Distance

Time

Rest

Distance

Time

Additional Info

Quality

(worst) 1 2 3 4 5 6 7 8 9 10 (best)

Effort

(easiest) 1 2 3 4 5 6 7 8 9 10 (best)

Notes

mile 12 – tight calf; walked 0.3 mile

Health

Weight

Weather

Weather

Sunny / Clear Partly Cloudy Overcast Rain Snow Windy Humid

Temperature

77^oF

June 18

2009-06-18T13:52:00.001-07:00

Date (mm/dd/yyyy)

06/18/09

Time of Day (hh:mm AM/PM)

4:00 PM

Warm Up Info

Route

Distance

Time (mm’ss”ms)

Pace

Shoe

Run Info

Type (Easy, Fartlek, Hill, Interval, Long, Race, Tempo)

Long

Route

12 Winthrop Drive; Crawfords Corners Road (2.75 miles); backwards

Distance

5.75

Time (hh:mm’s”ms)

41’24”27

Pace

7:12

Shoe	Nike Lunar Lite Racer

Warm Down Info

Route

Distance

Time (mm’ss”ms)

Pace

Shoe

Interval

Name (# of Sets - # of Repetitions X Distance

Interval

Distance

Time

Recovery

Distance

Time

Rest

Distance

Time

Additional Info

Quality

(worst) 1 2 3 4 5 6 7 8 9 10 (best)

Effort

(easiest) 1 2 3 4 5 6 7 8 9 10 (best)

Notes

Health

Weight

Weather

Weather

Sunny / Clear Partly Cloudy Overcast Rain Snow Windy Humid

Temperature

64^oF

June 17

2009-06-17T13:40:00.000-07:00

Date (mm/dd/yyyy)

06/17/09

Time of Day (hh:mm AM/PM)

4:00 PM

Warm Up Info

Route

Distance

Time (mm’ss”ms)

Pace

Shoe

Run Info

Type (Easy, Fartlek, Hill, Interval, Long, Race, Tempo)

Long

Route

12 Winthrop Drive; Crawfords Corners Road; Stillwell Road; Middletown Road (.78 miles); backwards

Distance

5.25

Time (hh:mm’s”ms)

35’34”44

Pace

6:42

Shoe	Nike Lunar Lite Racer

Warm Down Info

Route

Distance

Time (mm’ss”ms)

Pace

Shoe

Interval

Name (# of Sets - # of Repetitions X Distance

Interval

Distance

Time

Recovery

Distance

Time

Rest

Distance

Time

Additional Info

Quality

(worst) 1 2 3 4 5 6 7 8 9 10 (best)

Effort

(easiest) 1 2 3 4 5 6 7 8 9 10 (best)

Notes

Health

Weight

Weather

Weather

Sunny / Clear Partly Cloudy Overcast Rain Snow Windy Humid

Temperature

64^oF

June 16

2009-06-16T17:18:00.000-07:00

Date (mm/dd/yyyy)

06/16/09

Time of Day (hh:mm AM/PM)

3:30 PM

Warm Up Info

Route

Distance

Time (mm’ss”ms)

Pace

Shoe

Run Info

Type (Easy, Fartlek, Hill, Interval, Long, Race, Tempo)

Long

Route

12 Winthrop Drive; Crawfords Corners Road; McCampbell Road; Nature Trails; backwards

Distance

Time (hh:mm’s”ms)

1:00’07”42

Pace

7:00

Shoe	Nike Lunar Lite Racer

Warm Down Info

Route

Distance

Time (mm’ss”ms)

Pace

Shoe

Interval

Name (# of Sets - # of Repetitions X Distance

Interval

Distance

Time

Recovery

Distance

Time

Rest

Distance

Time

Additional Info

Quality

(worst) 1 2 3 4 5 6 7 8 9 10 (best)

Effort

(easiest) 1 2 3 4 5 6 7 8 9 10 (best)

Notes

Health

Weight

Weather

Weather

Sunny / Clear Partly Cloudy Overcast Rain Snow Windy Humid

Temperature

64^oF