Track and Field Blogs - Brian Vinci

M - 5 miles in 38:30 (7:42 avg). T - AM: 4 miles in 30:30 (7:37 avg). Damnit, achilles pain from this summer is back in full force. Skipped afternoon workout. W - off Th - F - Sa - Su - Total: more »

M - 5 miles in 37:30 (7:30 avg). T - 10.5 miles total. 3 mi wu in 22 min (7:20 avg). 4x100 w/ jog in 18, 16, 15, 15. 8k tempo on the track in 28:31 (5:42 avg). Splits - 5:50/5:46/5:43/5:39/5:33. 2 mi cd in 14:48 (7:24 avg). Perfect conditions, felt good. W - 9 miles total. Speed maint day + AE run combined. 2 mi wu in 15:00 (7:30 avg). 4x100 w/ jog in 16.7, 15.9, 14.5, 14.9. Then 4x100 with 2-3 min walk recovery in 13.0, 12.9, 12.9, 13.5. Then 6 mile run in 37:44 (6:17 avg). Quads… more »

M - off (tired) T - AM: 3.5 miles in 28 min (8:00 avg). PM: 9 miles total. 3 mi wu, 4x100 w/ jog in 17, 16, 15, 14. 2x(4x400) w/ 100 jog, 400 btw sets. (71, 71, 71, 71) (71, 71, 72, 68). 3 mi cd. Tired. Wasn't able to stick to 30 seconds on the 100 jogs, mostly 32-34 range, last one in 38. W - 9.5 miles (9.46 exactly) in 61:49 (6:32 avg). Th - 6 miles in 47:00 (7:50 avg). F - AM: 12.5 miles total. 3 mi wu in 21:50 (7:17 avg), 4x100 w/ jog… more »

M - 5 miles in 37:30 (7:30 avg). T - AM: 4 miles in 32:00 (8:00 avg). PM: 10 miles total. 3 mi wu, 4x100 w/ jog back, 6x800 w/ 400 jog, 2 mi cd. 800's avg'd 2:35, jog recoveries avg'd 1:57. Good workout, controlled. W - Approx 9 miles (8.89 exactly) in 57:35 (6:29 avg). Th - 5 miles in 38:45 (7:45 avg). F - AM: 4 miles in 33:00 (8:15 avg). PM: 9 miles total. 2 mi wu in 14:00 (7:00 avg), 4x100 w/ jog back, 5 mile tempo in 29:07 (5:50 avg), 1.5 mi cd. Splits: 5:52/5:52/5:50/5:49/5:43.… more »

M - 4 miles in 34:00 (8:30 avg). AM run & pretty tired made it so slow. T - AM: 3 miles in 24:30 (8:10 avg). PM: 8 miles total. 3 mile wu in 22:00 (7:20 avg). 4x100 in 16, 16, 15, 15 w/ jog back. Did 75% of the 2x(4x400) w/ 100 jog, 400 btw sets workout per easy week. So I cut out the last two 400's in set 2. 400's in (73, 71, 73, 73) (73, 71). Jogs averaged 33.4, a little too slow. 2 mi cd in 15:00. W - 6.5 miles in 43:02 (6:37 avg).… more »

M - 5 miles in 37:30 (7:30 avg). T - AM: 3 miles in 24:00 (8:00 avg). PM: 11 miles total. 3 mile wu in 22:30 (7:30 avg), 4x100 strides with jog, 5 mile tempo in 29:21 (5:52 avg). Splits - 5:56/5:57/5:51/5:49/5:50. 2.5 mile cd. This was tough, I'm running these tempos too hard I think, should be more controlled. No faster next time until I get this a little more under control. W - AM: 3 mi in 24:00 (8:00 avg). PM: 6 mi total. Speed maint day. 4 mi wu in 29:00 (7:15 avg). 8x100 strides w/ jog… more »

M - 7 miles total. Speed maint day. 4 mi wu in 27:00 (6:45 avg), 12x100 strides w/ jog back, 1.5 cd. Strides in 19.6, 18.6, 17.4, 16.9, 16.9, 17.0, 16.2, 15.8, 14.7, 15.0, 13.8, 14.1. Strides in flats. T - 4 miles in 30:00 (7:30 avg). W - 8 miles total. 2 mi wu, 4x100 strides w/ jog, 4 mile tempo in 23:32 (5:53 avg) on Stony Creek road race course, 1.5 mi cd. Th - 8 miles in 56:00 (7:00 avg). F - off Sa - 5 miles total. 3.5 mi run in 25:05 (7:10 avg), 4x100 strides… more »

M - 7 miles total. Speed maint day. 4 mi wu in 30:00 (7:30 avg). 10x100 strides w/ jog back, 1.75 cd. Strides in 17.9, 17.9, 16.8, 17.3, 16.0, 16.0, 14.9, 14.7, 13.5, 13.7. Aware of my achilles all day, but these didn't make it worse. T - 9 miles total. 2 mile wu in 14:00, 4x100 strides with jog back, 5 mile tempo in 29:59 (6:00 avg), 1.5 mile cd. Splits: 6:06/6:05/5:59/5:56/5:53. This was tough, I was having unpleasant thoughts as early as mile 2. W - AM: 7.5 miles in 56:15 (7:30 avg). Tired. PM: Gym - squats;… more »

M - 7 miles total. Speed maint day. 4 mi wu in 31:30 (7:52 avg), 8x100 with jog back, 2 mile cd in 15:00 (7:30 avg). Strides in flats in 18.5, 18.2, 16.6, 16.7, 16.3, 15.8, 15.0, 15.3. Felt good to turn the legs over. T - 8.5 miles total. 2 mi warmup, 4x100 with jog, 3.5 mile tempo in 20:43 (5:55 avg), 56 sec rest, then 800 in 2:50. 2 mi cd. Cinder track with brutal wind made it tough. W - AM: 6.5 miles in 47:10 (7:15 avg). Leg achey the whole way, stopped to stretch it a… more »

M - 7.5 miles total. 2 mile warmup in 14:00 (7:00 avg), dynamic stretching, 4x100 with 100 jog, then 4 mile fartlek. 3:28/2:58/3:26/2:54/3:24/2:47/3:24/2:45 - 25:09 total (6:18 avg). Got a little out of hand at the end, but it felt so good to run fast. Tiring, and I really hope I didn't mess up my leg worse. 1 mile cooldown. Hip exercises at home. T - 4 miles in 32:30 (8:08 avg). Very easy effort. Right calf/soleus very sore during day. Gym - stiff-legged deadlift; reverse situps; leg extension machine; front, side, & back planks; balance exercises & leg cycles… more »

M - 4 miles in 30:00 (7:30 avg). Leg a little sore today. T - 6 miles in 42:30 (7:05 avg). Stretched soleus before & after run, seemed to help. Gym - squats; prone leg curl; incline feet pushups; side crunches; flutterkicks W - 4 miles in 29:00 (7:15 avg). Soleus a little sore by the end of this run. Th - 4.5 miles in 33:00 (7:20 avg). Sore. F - 3.5 miles in 26:30 (7:34 avg). Sore. Sa - off Su - 4 miles in 31:00 (7:45 avg). Total: 26 miles more »

M - 4 miles in 28:50 (7:13 avg) including mile 3 in 6:27. Stretching afterward. I am really out of shape, the 6:27 was tiring. T - 3 miles in 22:12 (7:24 avg). Soleus/calf/achilles area pretty sore today. Gym - squats; leg extension machine; prone leg hamstring curl; reverse situps; pullups; hanging straight leg raises W - 3 miles in 23:42 (7:54 avg). Stopped to stretch soleus after each mile, which seems to help. Th - 4.32 miles in 31:49 (7:22 avg) in streets of San Francisco. Hilly. Leg feeling solid. F - 4.15 miles in 29:46 (7:10 avg). Ran… more »

M - 2 miles in 15:00 (7:30 avg). Middle mile in 6:52 - that took effort, yikes I am out of shape. Achilles sore most of the day...actually I think it is from the calf & soleus massage yesterday. Enough of that. T - 2 miles in 15:30 (7:45 avg). Achilles kind of achey. Gym - squats; prone leg hamstring curl; abductor machine; adductor machine; pullups; seated cable row. W - 25 min very slow with Mika. Probably 2.5 miles. Th - 2 miles in 14:15 (7:08 avg). Calf stretches afterward. F - 2 miles in 15:30 (7:45 avg). .Stretching… more »

M - 1 mile run, 8:30. T - 1 mile run in 7:52. Right achilles achey afterward. Screw this, obviously rest is not helping. 3 weeks off and I feel it in my achilles already after 2 miles so far this week. Fine. Well I'm going to keep running on it until it either gets better or gets really bad. Enough of this half-assed injury. Also going to start strengthening and stretching, maybe I have some imbalances that will work themselves out and ultimately help my achilles. Gym - smith rack squat; prone hamstring curl; abductor machine; adductor machine; pullups;… more »

Mon to Sun (7 days): Off 3 weeks off in a row now. Going to attempt running again next week. more »

M - 31:15 bike ride. 9.13 miles (17.5 mph avg - including a few stop signs & red lights causing loss of momentum). T - 32:00 bike ride. Took it easy because my left knee hurts. So annoying, I can't bike either. W - off Th - 41:15 bike ride. 12.28 miles (17.9 mph avg - mostly on bike path but stopped a few times). Left knee started aching at 32 min. Shoulders, neck, wrists too. F - off Sa - off Su - off Total: 0 miles more »

Mon to Sun (7 days): Off more »

M - 24 min run. Continuous run in shoes. Eccentric calf raises & ice afterward. T - 20 min run. First 9:30 in shoes, then 10:30 barefoot. 15:30 walk home barefoot. Eccentric calf raises & ice. W - off Th - 30 minute run! 15 in shoes, 15 barefoot. Eccentric calf & ice. I was moving pretty good. 4.5 miles? F - 24 minute run, then eccentric raises & ice. Achilles pretty achey today. Maybe yesterday was too much. Sa - off. Sore achilles. Su - off Total: 13 miles Notes: Alright, this isn't working. I am at the same… more »

M - 15 min total running. 5 min run, 1 min walk, 5 min run, 1 min walk, 5 min barefoot run on grass. 10 min walk home barefoot. Eccentric calf raises after. T - off W - 15 min total running. 7.5 min run, 1 min walk, 7.5 min barefoot run. 13 min walk home barefoot. Eccentric calf raises after. Th - 15 minute run. 11 min barefoot walk home. Eccentric calf raises after & ice. F - off Sa - off Su - 20 min total. 13 min running in shoes, 1 min walk, 7 min barefoot run.… more »

M - off T - off W - off Th - 40 minute fartlek on stationary bike (HR high of 174) followed by eccentric calf raises. F - off Sa - off Su - Body weight exercises - pushups, abs, single leg squats, leg alphabet. Followed by eccentric calf raises. Total: 0 miles more »

M - AM: 4 miles in 32:00 (8:00 avg). PM: 9.3 miles in 60:30. 45:00 fartlek (4 off/1 on) covering 7.3 miles (6:10 avg), then 2 miles nice and easy. Probably ran too hard, I wanted to beat my time from 3 weeks ago over the same 7 mile route. Added on past 7 to reach 45 min. T - AM: 4 miles in 32:00 (8:00 avg). PM: 9 miles in 66:30 (7:23 avg). W - AM: 4 miles in 32:00 (8:00 avg). Achilles doesn't feel right. PM: 5 minutes, then stopped and walked home. Leg. Th - off (resting… more »

M - AM: 4 miles in 31:20 (7:50 avg). PM: 8.5 miles total. 8 mile run in 60:30 (7:34 avg) followed by 8x100 strides. T - AM: 4 miles in 32:00 (8:00 avg). PM: 5 miles in 39:10 (7:50 avg). W - AM: 4 miles in 32:00 (8:00 avg). PM: Off. Tired, elevated resting heart rate. Th - AM: 4 miles in 31:30 (7:53 avg). PM: 8 miles. 3 mile fartlek within a 60 minute run. Alternated 800's 3:27/2:59/3:27/2:59/3:26/2:58. 19:20 total (6:27 avg). Wore HR monitor & noted HR at end of each 800. 160/173/163/177/170/181. Kind of warm & humid,… more »

M - AM: 3 miles in 23:30 (7:50 avg). Tried to push it a little but still slow. PM: 7.5 miles total. 7 mile run in 49:00 (7:00 avg), then 8x100 barefoot strides. 5 minute drill (only managed 72 pushups). 10/10/10 for abs - about 2 min worth. With Jesse & Dunn. T - AM: 3 miles in 26:09 (8:43 avg). Damn, that loop has to be long. PM: 5 miles in 39:15 (7:51 avg). W - AM: 3 miles in 24:30 (8:10 avg). PM: 7.6 mile fartlek on roads in 48:39 (6:24 avg). 4 off/1 on like last week.… more »

M - AM: 3 miles in 24 min (8:00 avg). PM: 5 miles in 38:45 (7:45 avg). T - AM: 3 miles in 23:30 (7:50 avg). PM: 5 miles in 36:10 (7:14 avg). Static stretching afterward. Knee still not 100%, but the easy running is starting to help I think. W - AM: 3 miles in 23:45 (7:55 avg). PM: 7 mile fartlek in 44:55 (6:25 avg). 4 off/1 on. 8:55 of total "on" time. Off's were an honest pace, then on's were surges off of that solid pace. Tiring, but there was still gas in the tank when I… more »

Monday through Friday - 5 days completely off. No exercise at all. Very nice. Sa - Full day of sports. Swimming pool, softball, capture the flag, ultimate frisbee. Probably 1-2 miles run. That's right, I'm counting it as mileage. Su - 1st real day back. 41:27 easy - about 5 miles (8:17 avg). Tough run. Sore and tired from yesterday, a little hungover, knee still bothering me. Total: 6 miles more »

M - 52:30 at steady pace with Chris, Jesse, Dunn. 7.5 miles? (7:00 pace). T - 39 min easy. About 5 miles (7:48 pace). Tired. W - 9 miles total. 2 mi warmup, 2 mi cooldown. 5 mile fartlek in 31:15 (6:15 avg) on Branford Road Race course. The jogs were very slow so the fast sections must have been moving. 3-2-1 format. Ran too hard, it did not feel controlled. Th - 36:15 moderate. 5 miles? (7:15 pace) F - off Sa - 4.5 miles total. 3 mile run, 4x100 in 19, 19, 17, 17. 1 mile jog home.… more »

M - 3.5 miles easy in 27:50 (7:57 pace). T - 5.5 miles total. 3 mile warmup, 4x100 w/ 100 jog in 16, 15, 14, 14. 4x200 in 27.9, 27.1, 28.0, 27.6 with 200 walk recovery. 1.5 mile cooldown. W - 5 miles in 36:04 (7:13 avg). Started kind of slow, but running better by the end. Last 1/2 mile in 3:14. Legs jello-y from yesterday. Th - off F - 4.5 miles total. 3 mile run in 21:40 (7:13 avg). 4x100 strides in 16, 16, 15, 15 w/ 100 jog. 1 mile run home. Sa - 5 miles total.… more »

M - 4 miles easy in 31:50 (7:58 pace). T - 5.5 miles total. Light workout that changed as I got tired. Supposed to be 2x(3x200) 100 jog btw reps, 400 jog between sets. First set was as planned - 28.3, 29.1, 29.8. Second set was 30.1, 29.1 and then I stopped. Started becoming too lactic acid-y. Could have pushed it, but decided to save it for Saturday. Did one last fast & relaxed 100 in 13.5. W - 5 miles in 34:11 (6:50 avg). Regular aerobic run to get a little training stimulus. Not taxing but faster than recovery… more »

M - 57:30. Moto-x shortcut route with Jesse, Pat, Dunn. Tired. 8 miles? (7:11 avg) T - 4 miles in 31:30 (7:52 pace). W - 4.5 miles total. 4 miles in 31:30 plus barefoot strides. Th - 5 miles in 39:30 (7:54 pace). F - 8 miles total. Paced Chris & Bart through 1300 in around 3:41-3:42 (4:32 1600 pace). Then rest & jog, then all-out 400 in 52.9. Surprised I couldn't go faster. Oh well, whatever. Sa - off Su - 60 minute run including eight 20-second bursts just to keep my fast twitch fibers awake. Hungover. 8 miles?… more »

M - 70 min easy to steady. 1st 10 slow with Mika, then 60 on my own. Last 3 miles in a comfortable 20:04 (6:41 avg). I was aware of hamstring throughout run, but it handled 6:30 pace fine. Should be fine to race by the weekend. 9.5 miles total? (7:22 avg) T - 39 minutes easy. Still feeling it in hamstring. 5 miles? (7:48 pace) W - 7 miles total. Attempted some faster mile type stuff. Couldn't properly stretch hamstring during warmups due to discomfort. 10x100/100 stride/float. Averaged 16.28/31.13 for stride time/jog recovery time. Then stopped bc feeling it… more »

M - 40 min easy. About 5 miles (8 min pace). Tired. T - 8 miles total. 3 mile tempo on Albertus Magnus cinder track. Split every 800 & recorded HR. 2:48/2:47/2:45/2:45/2:44/2:37 - 16:30 total (5:30 avg). HR - 176/183/187/190/191/195. Much more challenging than expected, wanted to stop the whole last mile. I think I'm losing endurance due to reduced mileage, but I guess that's not disastrous if I'm racing the 800 now. W - 38:27 with Jesse, Teddy, Saucony guy. About 5 miles (7:41 pace). Th - 3.75 miles total. 3 mile run followed by 5x100 barefoot strides. F… more »

M - 72 minutes at Big Gulph w/ Chris & Robbie, then 4x100 barefoot strides. Wore HR monitor just to see. At 160+ for the entire last half of run, 170 going up some hills, 180+ when we did some frisbee sprinting. 10 miles? (7:12 avg) T - 38:38 @ 135-145. 5 miles? (7:42 avg) W - 8 miles total. 2 mi w/u (HR was high - around 150), 4x100 strides, then one 800 in 2:26. HR reached 189 by the end of the interval and it felt pretty tough so I bagged the workout. 10 min easy, then 28… more »

M - off T - 66:52 @ Big Gulph. 9-9.5 miles (7:02-7:25 pace)? W - 59:30 @ Maltby Lakes w/ Jesse. 8.5-9 miles (6:40-7:00 pace)? 6x100 barefoot strides on grass afterward. Th - 4 miles in 29:30 (7:22 pace), followed by 6x100 barefoot strides. F - 40:05 @ 135-145. Last mile @ 145 in 7:44. Probably 5 miles total. Sa - AM: 8.5 miles total. 2x(4x200) w/ 100 jog btw reps, 400 jog btw sets. (30, 30, 30, 29), (30, 30, 29, 29). Tough but manageable. In spikes. PM: 24:30 @ 140-145. Probably 3 miles. Su - off Total: 39.5… more »

M - Approx 6 miles in 40:56 (actual 5.91 - 6:55 avg). Hamstrings still sore, otherwise no problems. T - 40 min easy. About 5 miles (8:00 pace). W - AM: 4 miles in 31:40 (7:55 pace). PM: 9.5 miles total. 3x600 + 1 400 in 1:38.8, 1:39.1, 1:40.5, 67.2. Attempted 4x600 at 1500 pace but did not succeed. With Stonier. Th - 40 min easy. About 5 miles (8:00 pace). F - off Sa - 4 miles including 4x100 strides Su - 4.5 miles total. DNF'd 5000 race at Brown. 5:02/5:15 then dropped out at 3200 mark. Too hot… more »

M - 5.5 miles total. 5 mile run in 32:27 (6:29 avg) followed by 8x100 strides w/ walk back recoveries. First in 16.5, last 7 in 15.1 to 14.7. Ran a little too hard on the run. Oh well, easy day tomorrow. T - 40 min easy. About 5 miles. W - AM: 4 miles in 30:50 (7:42 pace). PM: 8.5 miles. 8x800 w/ 1 min rest in 2:40 with Jesse. Dodging small children on the Yale track. Th - off F - 5 miles total. 3.5 mile run, 4x100 strides w/jog back, 1 mile run home. Sa - AM:… more »

M - 6.5 miles total. 5 mile run then 8x100 strides starting at 17, last few at 15. Still sick. T - 5 miles in 40:15 (8:03 avg). Still not perfect but best I've felt in over a week. W - 5.64 miles in 43:36 with Stonier (7:42 avg). Calves still sore. Th - AM: 4.5 miles in 39:11 (8:42 avg) w/ TB. PM: 6.5 miles total. Attempted 4x600 workout but couldn't finish it. Instead did 600, 600, 400, 400 in 1:37.5, 1:40.8, 64.7, 66.2. 3:15 rest after the 600's, 2 min btw 400's. Still sick I think plus windy… more »

M - 5.5 miles in 37:43 (6:51 avg). With Stonier, last mile in 6:09. T - 4.5 miles in 36:25 (8:05 avg). W - no running, sick Th - no running, sick F - 4 miles total. 2.5 mile run, followed by strides, then jog home. Sa - 8 miles total. 1/4 marathon race (6.55 miles) in 36:36 (5:36 avg). Still not feeling right, luckily didn't have to go all out b/c we easily won the team race. Harder than a tempo but definitely not 100%. Ran with Jesse, still talking by the end. No kick. Probably could have held… more »

M - 6 miles total. 3 mile progressive warmup - 10 min easy, then .75 miles in 4:51 (6:28 pace), & .75 miles in 4:11 (5:35 pace). Dynamic stretching, 4x100 strides in 16, 15, 14, 13. 2x200 in 25.3, 25.4 with 5-6 min rest, then 2x100 fast & relaxed in 13.7, 13.9. In spikes. Cut workout short because of the cold & I was feeling tired. T - 1.75 miles? Had to stop 15 minutes into run because of knee pain. Crap. W - 9.25 miles total. 8k tempo on the track. Splits: 5:39/5:40/5:43/5:49/5:13. 28:04 total (5:37 avg). Last two… more »

M - 11.5 to 12 miles in 86:26 (7:21 avg). Mostly on trails, last 1.5 on the track in 9:45 (6:30 avg). With Stonier and Tom Dex. T - 4.75 miles in 38 min (8:00 avg). W - 8 miles total. 3 mile warmup in 20:27 (6:49 avg). Strides, then 6x400 with 65 second standing rest. 400's in 65.2, 66.0, 64-high, 64-high, 64-high, 64-high. Pretty tough in the wind. Warmup and cooldown with Jesse, Stonier, Tom Dex. Th - About 5 miles. Measured afterward and it was only 4.86. 32:05 (6:36 avg). Not tempo pace, not recovery. Just steady. F… more »

M - 11 miles in 81:45 (7:26 avg). Mostly trails with Stonier. T - 5.5 miles total. 5 miles in 39:10 (7:50 avg). Then 8x100 strides, fast and relaxed in racing flats. All around 16.0. W - 40 min easy on trails. Probably 5 miles (8:00 avg). Th - AM: 4.5 miles in 39 min (8:40 avg). PM: 9 miles total. Warmup, strides, 2x400 in 1:20 (5:20 pace) w/ 100 jog, straight into 3 mile tempo in 17:00 (5:40 avg), 100 jog, 2x400 in 1:20 again. F - day off Sa - 5 miles total. 3.5 miles easy, then 4x100… more »

M - 8.15 miles in 62:00 (7:36 avg). On snowy roads. Miserable run. T - no running, just needed a day off W - 6.5 miles total. 6 mile run in 42:30 (7:05 avg), then 7x100 strides with Stonier, Robbie, Tom Dex. Th - AM: 4.5 miles in 39 min (8:40 avg). With Tim. PM: 10 miles total. Did 2x1000 in 3:10, 3:16, then quit workout. Just didn't have it today, maybe yesterday was too much. Went for a 5 mile unstructured fartlek after that in 33:44 (6:44 avg). Disappointing day, haven't quit a workout in a while. F -… more »

M - 9 miles in 56:50 (6:19 avg). 1st five in 32:17 (6:28 avg), last 4 in 24:38 (6:08 avg). Ran too fast, it ended up turning into workout effort. T - 6 miles total. 4 miles easy in 35:12 (8:48 avg), strides, 4x150. 150's were flying 100's in 13.4, 12.7, 13.0. Strides & 150's in racing flats. W - 5 miles in 40:30 (8:06 avg). Recovery day, mostly trails. Th - AM: 4 miles easy in 31:25 (7:51 avg). PM: 10.5 miles total. 4 mile tempo in 22:28 (5:37 avg) on the track. Splits - 5:40/5:40/5:38/5:30. Then fast 200… more »

M - 7.5 miles total with Stonier. 7 mile run in 51:30 (7:21 avg). 8x100 strides, progressing from 18 to 14-high. T - 5 miles in 40 minutes (8:00 avg). Recovery day, mostly trails. W - AM: 9 miles total. 6x800 w/ 300-400 jog recovery. 2:32, 2:29, 2:30, 2:30, 2:32, 2:30. Tough workout, not feeling great. PM: No running, starting to feel sick Th - no running, sick F - no running, sick Sa - 2 miles very slow in 18 minutes (9:00 avg). Still sick. Su - 5.5 miles in 41:18 (7:30 avg). Finally feeling good again Total: 29… more »

M - 7 miles total. 2 miles total with Joe - 1.5 mile run and 300 in 49.0. Then 5 miles solo in 40 min (8:00 avg). T - 5 miles in 42:26 (8:29 avg). Recovery day. W - AM: 4 miles easy in 33:30 (8:23 avg). PM: 8.5 miles total. 4 mile tempo in 22:39 (5:40 avg) on the track. Splits - 5:41/5:43/5:41/5:34. Then two 200's in 32 and 35. Warmup, strides, & cooldown with Jesse. Th - no running F - 5 miles total. 4.5 mile run in 38:04 (8:28 avg) with Tim. 4x100 strides with jog back.… more »

M - 9 miles in 60:16 (6:42 avg). Gym - heavy weights, low reps. Squats, Romanian deadlift, overheard dumbbell press, low cable row, reverse situps. T - 4.5 miles in 38:25 (8:32 avg). Recovery day, treadmill. W - AM: 4 miles in 34:05 (8:31 avg). PM: 5.5 miles total. 4 mile run in 36 min (8:00 pace). 8x100 strides, each progressively faster. Th - 10 miles total. 6x800 with 200-400 jog recovery. 2:33, 2:33, 2:30, 2:36, 2:29, 2:31. On road, so distance is a best estimate. F - 9.5-10 miles in 75:18 (7:43 avg). Started easy, picked it up to… more »

M - 9 miles in 62:46 (6:59 avg). First 5 miles in 35:53 (7:11 avg), last 4 miles in 26:53 (6:43 avg). T - 4 miles in 34 min (8:30 avg). Recovery day. W - 8 miles total. Planned to do a tempo on Wesleyan track, cut it short after 2 miles in 11:26 (5:43 pace). Did one more 800 in 2:53, then went for cooldown. Didn't have it today. Th - 11 miles in 88 min (8:00 avg). F - 6.5 miles total. 5.5 mile run in 44:33 (8:06 avg). Then 8x100 strides. Sa - no running Su -… more »

M - no running, hamstring injury T - no running, hamstring injury W - no running, hamstring injury Th - 10 min very slow. 1 mile maybe. F - 25:33 easy - probably 9:30 pace. Couldn't go any faster. Sa - 40 min. 4.5-5 miles? Probably 8:30 pace. Aware of leg but it's not getting any worse throughout run. Su - 4 miles total. 1st 2 miles very slow with Mika, last 2 all alone in 14:18 (7:09 avg). Leg close to 100%. Total: 12 miles more »

M - 5 miles in 42:35 (8:30 avg). Snowy streets. T - 9 miles in 62:21 (6:56 avg). 1st five miles in 36:52 (7:22 avg), last 4 miles in 25:29 (6:22 avg). A little too hard at the end. W - AM: 4 miles in 33:45 (8:26 avg). Treadmill. PM: 9 miles total. 10x200-250 meter hill. Done in sets w/ jog down recovery. 1st 4 all in 51-53 sec, next 3 in 47-48 sec, next 3 in 42-43 sec. Th - 6 miles in 52:00 (8:40 avg). F - AM: 4 miles in 33:43 (8:25 avg). Treadmill. PM: 9 miles… more »

M - 4.25 miles in 36:11 (8:32 avg). T - AM: 4.25 miles in 35:23 (8:19 avg). Over snow. PM: 8.5 mile total. 3x(4x200) with 100 jog btw reps, 400 jog btw sets. 200's all between 33.0 and 34.5. Wesleyan track. W - 8 mile run in 60 min (7:30 avg). Started slow, probably 7 flat pace by the end. Plyos after - two-legged hop x 10, one-legged hop x 10, 2x10 split jumps to lunge. Th - 6 miles in 51 min (8:30 avg). With Tim. F - AM: 4 miles in 35 min (8:45 avg). PM: 9 miles… more »

M - 5 miles total. 4 mile run in 26:00 (6:30 avg), 6x100 strides, 4x100 accelerations. Halfway through 4th acceleration pulled hamstring. T - no running, hamstring injury W - no running, hamstring injury Th - no running, hamstring injury F - 22:30 very slow with Mika. 2 miles maybe. Sa - 34:20, probably 4 miles. Leg feeling a lot better. Su - AM: 4.25 miles in 31:45 (7:28 avg). PM: 4.25 miles in 38:30 - 1st half very slow with Mika. Total: 19.5 miles more »

M - 6 miles in 54 min (9:00 avg). On snow. T - AM: 10-10.5 miles total. 8x250-300 meter hills with jog down recovery. Hils in 52-55 seconds. PM: 4.5 miles in 36:52 (8:11 avg). W - 8-8.5 miles in 66:40 (8:04 avg). Miserable run in slush and rain. Solid effort. Th - 5 miles in 40:40 (8:08 avg). On snow. F - no running, skiing Sa - AM: 10 miles total. 4 mile tempo in 23:48 (5:57 avg). On treadmill. Long cooldown outside. PM: 4 miles in 32:30 (8:08 avg). Su - 12 miles in 87:26 (7:17 avg). Tough… more »

M - 5 miles in 36:00 (7:12 avg). Started at 7:30 pace, progressed to 6:30 pace. Gym - low weight, high reps. Squat, bench press, low row, romanian deadlift, overhead dumbbell press, lat pulldown, rotary calf machine. T - 5 miles in 41 min (8:12 avg). W - 8.5 miles total. 2x(4x200) with 100 jog btw reps, 400 jog btw sets. 200's in approx 34. On roads, so had to estimate distance. Th - 8.5 miles in 65:15 (7:40 avg). 1st 45 min pretty easy with Tim, picked it up around 7 flat by end. F - 3.5 miles in… more »

M - 5 miles in 40 min (8:00 avg). T - 9 miles total. 4 mile fartlek in 24:19 (6:05 avg). Alternated 800's slow and fast. Splits - 3:18/2:50/3:20/2:47/3:20/2:49/3:17/2:38. W - 5.5 miles total. 3 mile warmup, 8x100 strides with jog back, 4x100 accelerations. In trainers. Th - 5.5 miles in 43:41 (7:56 avg). F - no running Sa - 5 miles total. 3.5 miles in 27:20 (7:48 avg), then 4x100 strides with jog back. Su - AM: 5 miles total. 5k road race in 15:49 (5:06 avg). Splits - 4:51/10:24 (5:33)/15:49 (4:55 pace for the last 1.1). I think… more »

M - 5 miles total. Speed maintenance day. 3 mile warmup, 4x100 strides, 4x100 accelerations, 4x50 all-out sprints. Accelerations & all-out sprints barefoot on grass. T - 9 miles total. 3x1600 with 425-500 jog recovery. 1600's in 5:06, 5:07, 4:58. Warmups, strides, cooldown with Stonier. Felt great, first 1600 was the easiest 5:06 mile of my life. W - 8 miles in 64 min (8:00 avg). Th - no running F - 5 miles total. 3.5 mile run, then 4x100 strides. Sa - 5 miles total. 1 mile indoor race in 4:32.39 at Northeastern. Splits - 34/1:09 (34)/1:43 (34)/2:17 (33)/2:48… more »

M - 10 miles total. 5x1000 with 400 jog. 1000's in 3:13, 3:13, 3:14, 3:09, 3:07. Warmup, strides, cooldown with Robbie & Stonier. T - AM: 5 miles very slow. Treadmill. PM: 3 miles in 25:45 (8:35 avg). W - 4 miles in 32:45 (8:10 avg). 1st mile with Mika very slow, the rest alone. Th - 10.5 miles in 81:50 (7:47 avg). Mix of hard and soft surfaces F - AM: 3 miles in 28 min (9:20 avg). Partly with Mika. PM: 8 miles total. 6x400 with equal time standing rest. 400's in 67, 66, 65, 65, 65, 63.… more »

M - 5 miles in 41:45 (8:21 avg). Mostly on grass. T - AM: 4 miles in 34 min (8:30 avg). PM: 8.5 miles total. 5x1000 with 400 jog. 1000's in 3:11, 3:14, 3:13, 3:13, 3:13. Warmup, strides, and cooldown with Stonier. W - 5 miles in 42 min (8:24 avg). Th - AM: 4 miles in 34 min (8:30 avg). PM: 10 miles total. 1.5 miles in 9:02 (6:00 avg), 400 jog, 1 mile in 5:26, 400 jog, 1.5 miles in 8:56 (5:58 avg). After cooldown, 6x10 second all-out sprints up very steep hill. This workout was supposed to… more »

M - 5 miles in 40 min (8:00 avg). T - AM: 4 miles in 34 min (8:30 avg). PM: 8.5 miles total. 2x(4x400) with 100 jog btw reps, 400 jog btw sets. 400's in (74, 74, 72, 72) (71, 71, 71, 69). Warmups, strides, cooldown with Stonier. W - 8 miles in 63 min (7:52 avg). Th - 6 miles in 51 min (8:30 avg). With Tim. F - no running Sa - 5 miles total. 4 mile run, 4x100 strides. Su - AM: 5 miles total. 3 mile warmup, strides, etc. Played football with friends for 2 hrs… more »

M - 5 miles in 42:45 (8:33 avg). T - AM: 4 miles in 34 min (8:30 avg). PM: 10 miles total. 6x800 with 400 jog recovery. 800's in 2:33, 2:35, 2:34, 2:35, 2:34, 2:30. Warmup, strides, cooldown with Stonier. W - 9 miles in 70 min (7:45 avg). Mostly soft surfaces. Th - 5 miles in 42:50 (8:34 avg). Mostly soft surfaces. F - AM: 4 miles in 34:30 (8:38 avg). PM: 10 miles total: 5 mile fartlek in 29:56 (5:59 avg), alternating slow and fast 800's. All the fast 800's in 2:45, slow 800's in 3:15. Sa -… more »

M - 4 miles in 34 min (8:30 avg). T - AM: 3 miles in 27 min (9:00 avg). PM: 8 miles total. 3 mile tempo on track in 17:28 (5:50 avg). Splits 3:09/3:01/2:57/2:54/2:47/2:40. Too fast at the end. W - 7.5 miles in 60 min (8:00 avg) Th - AM: 4 miles in 34 min (8:30 avg). PM: 6.5 miles total. Speed maintenance day. 6x100 strides, fast 200 in 28.9, 4x50 meter accelerations. F - no running Sa - 5 miles total. 3.5 mile run, 4x100 strides. Su - AM: 8.5 miles total. 5k road race in 16:11 (5:13… more »

M -7.5 miles in 60 min (8:00 avg) T - AM: 5 miles in 42:45 (8:30 avg). PM: 3.5 miles in 28:30 (8:00 avg). W - AM: 3 miles in 27 min (9:00 avg). PM: 10.5 miles total. 5 mile fartlek in 31:05 (6:13 avg). Alternating slow 800's with fast 800's. Splits - 6:28/?/18:52/25:02 (6:10)/31:05 (6:03). Th - 9 miles in 71 min (7:53 avg). Lake Wintergreen. F - 5.5 miles in 49 min (8:54 avg). Sa - 10 miles total. 2x(5x300) with 100 jog btw reps, 500 jog btw sets. 300's in (53, 58, 56, 57, 56), (56, 56,… more »

M - 4.5 miles in 40:30 (9:00 avg) T - AM: 4 miles in 35 min (8:45 avg). PM: 9 miles total. 2x(5x300) with 100 jog btw reps, 500 jog btw sets. All 300's 55-59. Warmup, strides, cooldown with Stonier. Cinder track. W - 9 miles in 72 min (8:00 avg). Th - 5 miles slow. 1st two with Mika, last 3 on own in 25 min (8:20 avg). F - AM: 4 miles in 34:06 (8:31 avg). PM: 10.5 miles total. 4 mile tempo in 24:46 (6:11 avg). Splits 6:25/6:17/6:09/5:55. Felt too hard at the end. Sa - 6… more »

M - no running, sickness still lingering T - AM: 3 miles in 26 min (8:40 avg). PM: 8 miles total. 8x300 meter hill with jog down recovery. Hills in 1 minute each. Warmup, strides, cooldown with Stonier. W - 10 miles total. Sprint workout with Joe. 4x100 strides, then 100, 100, 150, 200, 150, 100, 100 in 15, 15, 22.5, 30, 22.5, 15, 15. Then 7 miles in 56:17 (8:02 avg). Th - 4 miles in 36:09 (9:02 avg). 1st 20 min with Mika, rest alone. F - 4 miles total. 3 mile run, then 4x100 strides. Sa -… more »

M - AM: 3.5 miles in 30:50 (8:48 avg). PM: 10 miles total. 3x(5x200) with 100 jog btw reps, 400 btw sets. 200's all 36-38. T - 4 miles in 35:30 (8:53 avg). Feeling sick. W - no running, sick Th - no running, sick F - 4-4.5 miles in 37:30 (8:49 avg). Still not 100%. Sa - 7.5-8 miles. 47:45 minute run, then paced Joe for his workout at 7:30 pace. Su - 4 miles in 37:15 (9:18 avg). Still not 100%. Total: 34 miles more »

M - 2 miles in 22:15 with Mika. Aware of leg but it didn't seem to get worse. T - 4 miles in 35 min (8:45 avg). Leg still giving me problems. W - AM: 3.5 miles in 30 min (8:34 avg). PM: 4 miles in 31:30 (7:53 avg). Leg getting better. Th - AM: 4 mile sin 32:50 (8:12 avg). PM: 6 miles in 45 min (7:30 avg) including an 800 on the track in 3:16. Leg is much better. F - 7 miles in 57 min (8:08 avg). Sa - 3 miles in 25 min (8:20 avg). Su… more »

M - no running, hamstring injury T - no running, hamstring injury W - 10 minutes of running, and then I think I re-injured it. Th - no running, hamstring injury F - no running, hamstring injury Sa - no running, hamstring injury; may have aggravated it again playing backyard volleyball Su - no running, hamstring injury Total: 1 mile more »

M - AM: 3.5 miles in 30:30 (8:42 avg). PM: 7.5 miles total. 7 miles in 50:01 (7:08 avg). High aerobic effort with Teddy and Jesse. 8x100 strides on grass. T - 6 miles in 48:25 (8:04 avg). W - AM: 3.5 miles in 31 min (8:51 avg). PM: 10 miles total. 12x200 grass hill reps, jog down recovery. About 40 seconds each. Th - 10.5 miles in 90 min (8:34 avg). F - no running Sa - AM: 9.5 miles total. 4x1600 with 3 min rest in 5:33, 5:29, 5:27, 5:16. Workout, warmup, cooldowns with Jesse, Teddy, Stonier. PM:… more »

M - 10-10.5 miles in 85 min (8:17 avg). Mix of roads and trails. T - AM: 3.5 miles in 30 min (8:34 avg). PM: 7 miles total. 42:33 run then 8x100 strides. W - AM: 3.5 miles in 31:48 (9:05 avg). PM: 8.5 miles total. 3x(5x200) with 100 jog btw reps, 400 btw sets. On dirt path, all 200's in 36-38. Th - 7.5-8 miles in 65:17 (8:25 avg). F - no running Sa - AM: 8-8.5 miles in 61:45 (7:29 avg) with Jesse, Stonier, Teddy. PM: 6.25 miles total - 4 mile tempo/high end aerobic in 26:29 (6:37… more »

M - AM: 3 miles in 27:04 (9:01 avg). PM: 8-8.5 miles in 65 minutes (7:52 avg). T - 9-9.5 miles in 80 min (8:38 avg). W - 4.5 miles in 40 min (8:53 avg). Th - AM: 3 miles in 25:45 (8:35 avg). PM: 8.5 miles total. 5 mile fartlek in 34:14 (6:51 avg). Alternating slow 800's with fast 800's. Splits - 3:42/3:14/3:41/3:12/3:39/3:08/3:38/3:06/3:44/3:10. F - no running Sa - 7.5 mile run in 50:41 (6:51 avg). Too fast, this was a hard effort. Su - 6 miles in 51 min (8:30 avg) Total: 50 miles more »

M - AM: 3 miles in 26:40 (8:53 avg). PM: 7.5 miles in 57:35 (7:40 avg). Threshold workout. T - 8 miles in 67:51 (8:28 avg). W - 4.5 miles in 40:30 (9:00 avg). Barefoot on grass. Th - 7.5 miles total. 4 mile fartlek in 27:03 (6:46 avg). Alternating fast and slow 800's. Splits - 3:40/3:09/3:37/3:08/3:41/3:09/3:39/3:00. Hot day, no shade on track. F - 5.5-6 miles in 50 min (8:41 avg). With Tim. Sa - 7.5 miles in 51:34 (6:52 avg). With Jesse and Stonier. Much faster than I was expecting. Su - no running, played tennis for a… more »

M - 6.5-7 miles in 50:49 (7:31 avg). Threshold workout. T - 6.5 miles in 60:49 (9:21 avg). W - 3.5 miles in 30:50 (8:48 avg). On grass, part of this was barefoot. Th - AM: 5.5-6 miles in 52 min (9:02 avg). With Tim. PM: 2.5 miles in 25:46 (10:18 avg). F - 6.5 miles total. 4 mile fartlek in 27:51 (6:58 avg). Alternating 800's, fast and slow. Splits - 3:46/3:21/3:46/3:12/3:40/3:15/3:43/3:08. Sa - 8.5 miles in 71 min (8:21 avg). Ran too hard, 7:40ish by the end. Su - no running Total: 40 miles more »

M - 5.5-6 miles in 46:30 (8:05 avg). T - 3.5 miles in 30:40 (8:45 avg). W - 3.5 miles in 30:04 (8:35 avg). Th - 5.5 miles in 43:30 (7:54 avg), including middle 3 miles in 23:07 (7:42 avg). F - 6.5-7 miles in 58:11 (8:37 avg). Lake Wintergreen. Sa - 3.5 miles in 32 min (9:08 avg). Last 25 min of run barefoot. Su - no running Total: 28.5 miles more »