at age 20 right now since July 25.
weekly base type milage since that date: 86, 76, 87 (Ran a 5 mi. in 26:13 in Central Park), 60 and then
| Date / Weekly total Miles | AM | PM | Workout Details | Strides | X-Training | Morn HR | lbs. | Daily Milage Estimate |
| 28-Aug | 30' | 60' | easy both 145-155HR for the main run + hills | 6 hills | 0 | 45 | 149 | 13 |
| 29-Aug | 11.5 mi. | off | 15 w/u + 3*2.2mi @ 177-187 HR w/ 800m easy + 15 c/d | 0 | 0 | 44 | 11.5 | |
| 30-Aug | 83 | off | 149 avg. HR - EASY | 0 | 0 | 46 | 11.5 | |
| 31-Aug | 51 | 28 | AM: easy + stretch PM: easy + stretch + drills | 0 | 0 | 43 | 11 | |
| 1-Sep | 55 | 35 | 144 avg. HR in morning, easy both, AM hills at the end | 8 hills | weight room | 149 | 12.5 | |
| 2-Sep | 46 | off | easy - felt shitty but went SLOW | 0 | 0 | 47 | 6.5 | |
| 9/3/2006, 81mi | 101 | off | 50' easy + 15 X 1' on 1' easy + 21' easy | 0 | core | 41 | 15 | |
| 4-Sep | 50 | 29 | AM: easy HR 150 + strech and hills, PM: 29 + drills/stretch | 6 hills | drills | 45 | 12 | |
| 5-Sep | off | 9 mi. | 15 w/u + 16*300m @ 51-53 on trail in CP + 15 c/d - HARD | 0 | weight room | 44 | 9 | |
| 6-Sep | 84 | off | 54 easy + 30 hilly (143HR + 165HR avgs.) | 0 | 0 | 51 | 12 | |
| 7-Sep | 28 | 50 | AM: slow, sluggish PM: 50 easy | 0 | 0 | 47 | 11 | |
| 8-Sep | 50 | off | AM: easy 143 HR avg. + hills | 6 hills | weight room | 149 | 8 | |
| 9-Sep | off | 50 | easy with Adam | 0 | 0 | 42 | 7 | |
| 9/10/2006, 74mi | mi103 | off | 70' @ HR=151avg. + 28' progressive HR 167-182 | 0 | 0 | 45 | 15 | |
| 11-Sep | 55 | 30 | easy both, 6 hills in the morning | 6 hills | 0 | 45 | 12 | |
| 12-Sep | off | 12.5mi. | 10' w/u,c/d + 2 X VCP 8k (no rest) 28:25+27:08 =55:33 10mi. | 2 | weight room | 46 | 12.5 | |
| 13-Sep | 86 | off | easy (151 HR avg.) ~7:00-7:10 per mile, SLUGGISH | 0 | 0 | 54 | 12 | |
| 14-Sep | 57 | 35 | easy in Central AM: HR: 150 avg. | 0 | 0 | 50 | 12 | |
| 15-Sep | 9.5 mi | off | 15 w/u, c/d + 2x(10x300m in 55 avg. w/ 100m jog) w/ 4'easy | 2 | weight room | 47 | 9.5 | |
| 16-Sep | 45 | off | easy in Central AM: HR: 137 avg. | 0 | 0 | 45 | 6.5 | |
| 9/17/2006, 80mi | 102 | off | 40' easy + 15x(1'on 1'easy) + 32' easy | 0 | core | 48 | 15.5 | |
| 18-Sep | 75 | off | 149 HR avg. for 70' + 6 x100m strides | 6 | 0 | 44 | 11 | |
| 19-Sep | 10mi | off | 2.5 w/u + 2* 4k in Central @ 12:55, 13:10 +2 c/d | 4 | 0 | 43 | 10 | |
| 20-Sep | 0 | 0 | get blood test, day off, 31-Ferritin (good!) | 0 | 0 | 49 | 0 | |
| 21-Sep | 45 | off | easy | 0 | 0 | 49 | 6.5 | |
| 22-Sep | 8.5 mi. | 30 | 12*200m @ 31-33 w/ steady 200m recovery 3 mi. @ 15:37 | 4 | weight room | 148 | 13 | |
| 23-Sep | 95 | off | steady | 0 | 0 | 45 | 16 | |
| 9/24/2006, 56mi. | 0 | 0 | off - sick | 0 | 0 | 49 | 0 | |
| 25-Sep | 50 | 32 | still feel sick a little | 6 hills | 45 | 11.5 | ||
| 26-Sep | 9.5mi | 4 mi. | 12x 2' on, 1' easy @ race pace + 15 w/u and 12 c/d | 3 | weight room | 13 | ||
| 27-Sep | 78' | off | SLOW, easy 140-155 HR still a little sick | 0 | 0 | 48 | 11.5 | |
| 28-Sep | 42 | 30 | gentle all the way, picked up in the last mile | 0 | 0 | 10 | ||
| 29-Sep | 7mi | 0 | 4*1k @ 3:15 + 20'w/u and c/d, shitty | 1 | 0 | 7 | ||
| 30-Sep | 0 | 0 | off tired | 0 | 0 | 46 | 0 | |
| 10/1/2006, 63 | 9.5 mi. | 0 | 139 avg. first 50 min., 160 avg. next 15' | 0 | 0 | 10 |
then I stopped recording details
Week 51 mi.
Tuesday 12*300m @ 54 on trail with little hills w/ 300m recovery
Friday 5 miles XC (Van Cortland Park) 26:29
Week 61 mi.
Tuesday 3*2mi. trails in 5:20-5:30 pace w/ 800m easy in between
(got a terrible cold on wednesday afternoon - thursday morning)
Saturday (still bad cold) 26:02 5 mi. @ Laffayette Metgar Fields Course - hilly and grassy
otherwise good weather
Week ending 10/22 69 mi.
Tuesday 5 mi. in (14:15 + 13:47) fartlek 90" hard, 3:30 steady
Friday: 2* 10' Tempo pace
90' w/ progression long run
Week ending 10/29 61 mi.
Tuesday 5x5' @ 5:05 - 4:50 pace on same rolling hill loop as below w/ 3' recovery jog
Friday 2*1.7 mi. on trails w/ small rolling hills in 8:30, 8:13 w/ 5' recovery jog
Saturday 12 mi. long run
Next week: 57 mi.
tuesday 12*300m on trail w/ small hill 52 to 48 w/ 100m recovery
Saturday: 8k in 4th place - 25:21 @ Princeton's new Cross course - didn't really race at the end
10 mi. long run
57mi
tuesday 9*2' xc race pace on trails (5:05) + 2' easy
Friday 2*1000m 3:22, 3:11 w/ 2' recovery, + 7' recovery + 3200m 9:22
4:42, 4:40
long of 10 mi.
48 mi.
tuesday 6*2' fast xc pace (4:50-5:00) / 2' recovery
Saturday 25:52 5 mi. in 23rd place - died 4:44 flat first mile, then
hilly (van cortland park)
I've had iron deficiency for the past year and it is still not totally gone but it is as good as it has been in more than a year. Disappointing to be able to run 26:13 at the end of my highest career week and highest career month and highest career two month period of running and then not improve too much after bringing things down to taper. Still not a bad 3 month stretch Aug. 20 to Nov. 20 4 solid races and 1 not so good. No break through race, but it will come. I'm taking two weeks down here (I start training daily again monday). And some track races are forthcoming.
PRs so far for age 20:
8k XC: 25:21 (4th at Old Nassau Run - Princeton)
5mi. XC (VCP): 25:52 (23rd at IC4A champs)
5k road: 16:01
5000m indoors: 15:09
3000m indoors: 8:50
mile indoors: 4:27
1500m outdoors: 4:09.9
800m outdoors: 2:07
5000m outdoors: 15:13
Age 19: Horribly damaged by Iron Problems
yearly PRs: 5 mi. XC: 28:31
5k indoors: 15:18
5k outdoors: 15:37
3k indoors: 8:46.2
mile indoors: 4:30
1000m indoors (200m flat): 2:43
1500m outdoors: 4:12
800m outdoors: 2:07
10k road: 32:58
4 mi. road: 20:33
I will put some logs from this track season here later.
Age 18 :
5mi. XC 26:31 (VCP - IC4A) - trained for July and August for the first time
3k indoors (168th st armory): 8:46.0
mile indoors (flat 200m track): 4:26.4
5k outdoors: 15:34
3k outdoors: 9:04
1000m indoors (armory): 2:38
Age 17:
5k XC: 15:54 - trained for the month of August for the first time
5k XC at Holmdel Park, NJ: 16:29 (3rd overall in Parochial A State Champs)
3200m indoors: 10:28 (very sick)
1600m indoors: 4:29
1500m outdoors: 4:06.1
3000m outdoors:9:33
800m outdoors 2:03
Age 16:
5k xc: 16:34
1600m indoors: 4:37
800m indoors: 2:06
1000m indoors: 2:43
400m outdoors (cinder): 54.9
800m outdoors: 2:02 relay split (2:03 open)
1600m outdoors: 4:28
Age 15
5k xc: 17:38
1600m: 4:48
800m: 2:08
Age 14:
3.2 mi. XC 19:21
1.9 mi XC 11:10
1600m 5:15
Age 13:
1600m: 5:40 - no training whatsoever just my usual athletic routine. I played a lot of ice hockey from age 12 to 16.
Age 8:
1600m: 6:48 - gym class mile
Age 7:
I got the Presidential Physical Fitness Award and Beat the requisite mile time (9:22 or something like that) by about 2 minutes - I don't remember exactly
Age 18 Training:
Some summer weeks after I turned 18 at high altitude (4900ft)
| Running | X Training | Lifting | Drills | strides | hills | tempo | |
| 6-Aug | 26 | ||||||
| pretty good race (without kick) despite bad sleep, food altitude and nasty 3rd mile - 6:29 - long brutal hill there | 8 miles | 4 | 10k race: 34:52 | ||||
| 75 | |||||||
| 8 miles | Yes | 6 | |||||
| 30 min easy biking a day added X-Training for all 3 weeks | 8 miles | 30 mixed | |||||
| 4.5 + 5.5 | 120 hike | 6 | |||||
| 9 miles | Yes | ||||||
| 13-Aug | 64 | 6*(1.5 min. hard 3.5 easy) | |||||
| 3+5 | 8 | ||||||
| 15-Aug | 81 | ||||||
| felt shitty today | 7 miles | Yes | |||||
| 17-Aug | 11 miles | 120 bike | 6 | ||||
| cruising today | 7 miles | Yes | |||||
| 30 | |||||||
| 20-Aug | 10 miles | 6 | 2.4k + 3 *1.2k @ 5:25 | ||||
| 68 + hills | 60 bike | 4 | 6 | ||||
| 22-Aug | 95 | 4 | |||||
| 8 miles | Yes | ||||||
| 24-Aug | 0 | 75 mixed | |||||
| 10 miles | |||||||
| 11 miles | 4 | ||||||
| 27-Aug | 11 miles | 4.8k+ 1.6k+.8k+.6k @ 5:34 | |||||
| first run at sea level today - felt pretty bad | 52 | 0 | |||||
| rockefeller state park - hot, felt weird for first 30 | 84 | 6 |
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