| 8/7/2008 |
Thursday |
Run |
10 |
1:10:00 |
6:45 |
omni |
easy run with guys in Millburn. Very hilly, felt great. Wrapped the l.shin, the only thing that was bothering me a lot. Hurt fine until I started going down hill with about two miles to go. Iced and aspirin afterwards. |
| 8/6/2008 |
Wednesday |
Off |
x |
x |
x |
x |
Red Bulls vs. Barca |
| 8/5/2008 |
Tuesday |
Warmup |
3.5 |
0:22:50 |
6:45 |
omni |
|
|
|
4x1/3,6x.5/1 |
3.5 |
0:26:00 |
75% |
omni |
Hill workout. Not exactly fast, but decent, legs felt ok during but bad afterwards (r.thigh,l.shin) not to mention got home and my ass exploded in the toilet. I must have a bug or something |
|
|
Cooldown |
3 |
0:20:40 |
6:45 |
omni |
legs feel very tired and tight. Cant open up the stride really to do much faster than 6:30s at any point. Maybe I am just a pussy, who knows |
| 8/4/2008 |
Monday |
Run |
10 |
1:15:28 |
7:40 |
omni |
Frustratingly slow with Brune. Legs felt terribly tight though, so I think the gratuitously slow run was a good thing… hopefully. |
| 8/3/2008 |
Sunday |
Run |
6.5 |
0:40:00 |
6:40 |
omni |
ran at reservoir again. sore from distance not from surface. Nervous about my right thigh, worse it has been in a while. Going to ice tonight when I get home. |
| 8/2/2008 |
Saturday |
Long Run |
11 |
1:12:06 |
6:30 |
omni |
avghr=171.ran at Manasquan Resevoir, 5 mile loop. Cramped at 20 minutes, loosened up quickly, almost happened again around 40 but no problem there. Bonked really really really really hard at an hour but I was able to still bring it in at a decent pace. Kept dying, but kept fighting to bring it back. Negative split regardless and really pushed it. |
| 8/1/2008 |
Friday |
Warmup |
2 |
0:14:31 |
7:00 |
omni |
easy warmup, thigh = weird. Had to shit |
|
|
4x4,6x2=rest |
3.5 |
0:23:47 |
74/34 |
omni |
felt great, really smooth with kagan and I alternating the lead. Just everything clicked felt smooth and easy. |
|
|
Cooldown |
2.5 |
0:18:40 |
6:35 |
omni |
started slow, built into it. Right foot, calf and thigh a bit sore, but honestly not too much to worry about it. |
| 7/31/2008 |
Thursday |
Off |
x |
x |
x |
x |
BRUCE!!! |
| 7/30/2008 |
Wednesday |
Run |
8.5 |
1:01:42 |
6:40 |
Omni |
Hills in watchung with kagan. Legs are sore, ankle is ok, but thigh is iffy. Tomorrow would be a good day off |
| 7/29/2008 |
Tuesday |
Run |
8 |
0:57:59 |
6:45 |
Omni |
a little bit faster. Pounded the first two miles and the last two. Middle was a bit weak. |
| 7/28/2008 |
Monday |
Run |
8 |
1:00:26 |
7:10 |
Omni |
slow as shit with kagan. Ankle feels great though. |
| 7/27/2008 |
Sunday |
Run |
5 |
0:37:00 |
6:45 |
omni |
apparently I have been running slower than I thought. My shins are tight and so is my right thigh. I think tomorrow I might go an easy 3 and get a nice little bike in to loosen things up again |
| 7/26/2008 |
Saturday |
Run |
10 |
1:05:17 |
6:30 |
omni |
terrible. Flat run at the shore, very hot, very boring on the asphalt. Legs sore from just the pounding though thigh is actually feeling better. |
| 7/25/2008 |
Friday |
Run |
8.5 |
0:57:26 |
6:30 |
omni |
ran over to nomahegan, incorporated a lot of soft, but I felt good so I just kept going. |
| 7/24/2008 |
Thursday |
Run |
3 |
0:17:05 |
5:50 |
omni |
ran at work during work. Had to make it quick. Felt alright, stupid idea though. |
| 7/23/2008 |
Wednesday |
Run |
6 |
0:39:13 |
6:30 |
OMNI |
ran alone. Race got canceled so I had to run in the calm between thunderstorms. Decent run, legs felt fantastic. Didn’t get a bike in because, again, wanted to stay fresh for the race which ended up not happening. Avghr=161, 37 minutes in 150-175 zone. I am in much better shape as my avghr shows. |
| 7/22/2008 |
Tuesday |
Stationary Bike |
10.2 |
0:30:00 |
20.2 |
home |
avghr=153, 21 minutes in 150-175. quads STING afterwards. A flatish setting on the bike just trying to hit at least 10 miles in 30 minutes. Extremely high cadence. |
|
|
Run |
7.5 |
0:50:00 |
6:30 |
omni |
ran with myles. Pretty hilly, pretty up-tempo. Probably faster but my thigh was pretty sore. VERY NERVOUS about it. Hopefully some stretch ice and relax tonight will do it some good before the race. |
| 7/21/2008 |
Monday |
Stationary Bike |
20.5 |
1:00:00 |
20.5 |
home |
legs actually feeling alright. Trying to be careful and protect myself so I hopped on the bike. Didn’t lift because I don’t want to be sore or tired for the race, I know it is a bit absurd but the rivalries at work are pretty heated. |
| 7/20/2008 |
Sunday |
Run |
4 |
0:27:00 |
6:20 |
omni |
ran alone, decent clip still keeping a close eye on things. Feels weird… though not bad. |
| 7/19/2008 |
Saturday |
Run |
6.5 |
0:47:45 |
6:30 |
Omni |
ran on boardwalk with devaney. Things feel weird but alright. Stretched, still keeping an eye on right leg in general. |
| 7/18/2008 |
Friday |
Run |
4 |
0:25:44 |
6:30 |
omni |
stretched hip, still makes me really nervous. But during the run felt alright. |
| 7/17/2008 |
Thursday |
Run |
4.5 |
0:32:09 |
6:45 |
Omni |
pretty hot today, ankle was sore, nervous about thigh. Everything felt ok on the run, don’t think I am going to bike today again, give the legs a rest. Tomorrow I am hoping to pick up on it. Avghr 172. |
| 7/16/2008 |
Wednesday |
Gym |
x |
x |
x |
x |
nervous about my right thigh again. I don’t understand why this keeps happening. Maybe I have been running too hard. Going to slow things down a bit. |
| 7/15/2008 |
Tuesday |
Road Bike |
11.6 |
0:43:40 |
16.1 |
fuji |
legs were dead so I just road around lightly to move the legs a bit. Avg hr -149. in 150-175 zone for 26:40. hopefully run will go better. |
|
|
Run |
6 |
0:39:40 |
6:30 |
Omni |
great run with myles after work. Legs felt fantastic and the pace felt great too. No complaints until I started pushing it when he left for the last mile. Right calf is still a bit sore as is the right quad. |
| 7/14/2008 |
Monday |
Run |
5 |
0:33:23 |
6:20 |
omni |
tired, did a hilly run but kept my foot on the pedal. Felt terrible but definitely a solid piece of work. Right calf is really tight and right ab/hip got tight too. More lifting is needed. |
| 7/13/2008 |
Sunday |
Road Bike |
30.6 |
1:49:34 |
16.8 |
fuji |
by myself, up into watchung then around town to tamaques and back. Avg hr 162, in the 155-175 zone for 1:25:31. had a good ride, ran out of gas around 26 miles, but I still maintained, hills in watchung were slow going and scary going down but I am a little bit proud that i actually did them. id normally pussy out and just do laps of the park, fun day |
| |
|
Gym |
x |
x |
x |
x |
decent lift session. didnt do hip flexors or ankle because the place closed before i could finish. |
| 7/12/2008 |
Saturday |
Run |
5 |
0:36:00 |
7:00 |
omni |
ran with victor before Bon Jovi. Felt alright though the run was slow as balls. |
| 7/11/2008 |
Friday |
Run |
6.5 |
0:39:00 |
6:00 |
omni |
felt great. Ran with the new heart monitor. Avg 170 bpm and was in 155-175 for 34:30. that zone is arbitrary, but im just giving you the facts |
| 7/10/2008 |
Thursday |
Road Bike |
21.6 |
1:18:22 |
16.5 |
fuji |
legs dead from yesterdays ride and shitty sleep. Rode with fringer so it was easy, but I still felt terrible |
|
|
Run |
3 |
0:19:48 |
6:30 |
omni |
proving again what poor shape I am in. my mouth was dry and I was toast after 1.5 miles. Need to run before I bike from now on. |
| 7/9/2008 |
Wednesday |
Road BIke |
21.6 |
1:16:30 |
17.1 |
fuji |
Ankle feels pretty weak today so I am going to take the day off from running. Went for a ride, did some minor hills but attacked them all as hard as I could. Practically died around an hour and just tried to do a bit more than 20 miles. Goal was 30, probably could have done it if I stuck to the flats, but I got to be a man sooner or later |
| 7/8/2008 |
Tuesday |
Gym |
x |
x |
x |
x |
quick lift, though a decent one. Didn't feel absolutely shitty like last time |
|
|
Run |
3.5 |
0:20:58 |
6:00 |
omni |
great experience at RIS. No complaints whatsoever. |
| 7/7/2008 |
Monday |
Run |
2.75 |
0:18:00 |
6:30 |
omni |
out of shape, ankle wasn't too bad though. Definitely sore, stuck to RIS track |
|
|
Stationary Bike |
20 |
0:57:00 |
20 |
x |
watched le tour at Y. Did an improv workout, 105+ during commercials 90-100 during the show. Rest was a lot longer than the pick-up, ok for first of the summer. Heart rate lowest at 150, highest just below 180. maintained mid 160s for the most part. |
