| Week 1 2/21/04 - 2/29/04 |
| Day |
Miles |
Comments |
| Saturday |
8 |
Ran to Mike's, fed the cat and ran home. 55 minutes of running in total. Didn't ice and f'd up the knee a bit. |
| Sunday |
0 |
Must Ice and stretch with every run. Knee is f'd. |
| Monday |
10.5 |
Ran a good 1:08 with Conto. We averaged about 6:45 for an hour or so. Some parts slower some a bit faster. Started using the stap on the knee. It felt good. |
| Tuesday |
4 |
29 minutes in the snow with Garvie and Conto. The knee felt good. Went drinking afterwards and stayed up too late. |
| Wednesday |
0 |
Too tired to run after being out late. Legs felt crappy. Should have gone atleast 4. |
| Thursday |
8 |
55 min. First Day as a member of the Manhattan Project. I think the knee is finally healing. This was the first run in many months that I ran and just forgot about the knee. Must get an MP3 player. Much nicer running with music when you are by yourself. |
| Friday |
8 |
Sprinted 52 minutes with X-man. He runs too fast. I am slow and fat right now. |
| Saturday |
7 |
51 minutes with Mike in Cornell. We ran very slow but we did get in a run. |
| Sunday |
5 |
33 minutes with X-man. Less than we wanted but it was very snowy and we ran out of day light. Fairly uptempo for me. Weighed in at 169 last night. I'm a chunk. Geoff Warren Diet. |
| Totals |
42.5 |
It's coming back but I need to drop 10 pounds quickly. The lower legs are more tired than anything. Thanks to the knee strap I may be back in form sooner than expected. The knee is finally getting 100% runnable again. |
| Week 2 3/1/04 - 3/7/04 | |
The goal for the week is to run every day with no lapses and get atleast 4 days with good intensity. |
| Day |
Miles |
Comments |
| Monday |
5.5 |
Forgot the strap at home and the knee was a bit shakey. I headed home with 36 minutes for the day. Felt fine otherwise on a fairly up tempo run. |
| Tuesday |
9.5 |
Good hard run with Pat, John and Mike. Got in 1:03 with a very up tempo pace at times. Pat is a maniac when left unchecked. The knee was a bit sore afterwards but fine on Wed morn. |
| Wednesday |
6 |
Chilled for 6 with Garvie and Mike. 44 minutes of jogging. Mike claims it was 6:50 pace but I think we were going more like 7:15-:30. I did a bit a circuit training after the run. 1x20x(free bench, curls, lat pulldown, tricep pull down, reverse push-ups, calf raises, squats and shoulder press). All in all about 20 minutes of lifting. |
| Thursday |
10 |
A good hard run. averaged about 6:30 pace for the whole thing. Ended up doing about 10 in 1:06. Biked to and from Mike's place about 10 minutes each way. Bike seats are really hard. |
| Friday |
6+ |
43 minutes with John and Mike for part of it. Finally getting comfortable and getting my rythm back. Probably averaged about 6:30 pace today. Felt good. |
| Saturday |
12 |
1:20 with Scott, Mike, Dan and Keith. Scott is a Nike rep who ran across the country and Dan and Keith are local guys who may be interested in the club. All nice guys. We ran between 7 and 6:30 pace for 1:20. It was a good run and the longest to date. Manhattan Track Club is definitely coming to life. There is talk of a 4 mile race, the one bridal challenge and a top level cross series in the fall to be combined with Mayors Cup and cross nationals. |
| Sunday |
5 |
36 minutes. Pretty tired after 12 the day before. It is not easy running every day. A little circuit training after the run. 1x30 of (free bench, bar curls, prone tricep extension, lat pull down, crunches, inclined situps and dips) |
| Totals |
55 |
A good week. The legs are getting back under me and the extra 20 lbs is probably more like an extra 16 now. The MTC is alive and well. 3 training runs scheduled for next week. Hopefully we have some new members show up. |
| Week 3 3/8/04 - 3/15/04 |
| Day |
Miles |
Comments |
| Monday |
9.5 |
1:05 at about 6:40 pace. Felt good and the stride is smoothing out. Running is becoming effortless again. |
| Tuesday |
5 |
Ran down to my canceled soccer game. Shin splits developing and I really need to stay off the blacktop. Maybe change the old shoes as well. Starting the race is harder than it sounds. The bridal challenge doesn't look promising as MJ tells me the bridal is very rarely permitted for special events due to the "horsey people's" considerable influence in the park. The 4 miler is more probable. I would much rather have a 5k than a 4 miler but the route would be a problem. |
| Wednesday |
9.5 |
1:03 for a fairly uptempo 9-10. Atleast uptempo for an out of shape fatty. The last half mile on the bridle was an all out 3:12. Stunning speed and endurance. (sarcasm) Should get in a good 65 this week without too much trouble. |
| Thursday |
7.5 |
Pat hammered me for 48-49 minutes. 6:10 pace is much harder than 6:40 pace. We were going to do an hour but we were both too tired to continue. |
| Friday |
4 |
Felt bad and very tired. (not from running) Just got out there to keep the steak alive. 28 minutes. |
| Saturday |
10+ |
Ran 1:12 with Scott, Dan and Keith. WEnt pretty slow for a lot of the run but the run was a good effort and at the same time a good rest. |
| Sunday |
14 |
A pretty tough 1:35 with Mike and John. Closed up the last 3+ miles in 6:20 pace or faster and the rest was probably in the 6:30-7:00 range. Best run since starting back. |
| Totals |
60 |
Another quality build up week. The legs are getting a bit tired but the knee is getting better and the shin splints didn't bother me for most of yesterday's 14 miles. Next week will be a bit of a blow with only 4 days where i will be able to get in a quality run. |
| Week 5 - 3/22/04 - 3/28/04 |
| Day |
Miles |
Comments |
| Sunday |
12 |
A good 1:15 at 6:25 pace with Mike. Felt like crap but I was glad I finished. We ran a fair amount of hills. |
| Monday |
4 |
30 minutes on the treadmill. Couldn't do one more day of 10 degree mind chill. 30 minutes was all I could manage on the treadmill. |
| Tuesday |
10+ |
1:10 with Mike in the park. Nothing special, just a couple of big bridals and a couple regular ones. |
| Wednesday |
10 |
1:07 with Joe M, Dan, Scott, Mike and Joe's buddy. The most uptempo hour+ that I've done in a while. Probably averaged around 6:15 and got down to the 6:05 range at times. It was good to have the group together and it look like w may do it again next week. |
| Thursday |
9.5 |
1:00 in the park. 3 big bridals and a little bit tacked on at the tend to make it up to an hour. Felt good to run by myself for a day. I was also happy that I managed to muster up a run after going over to Mike's first to hang the Plasma. finished up and showered by 10 p.m. |
| Friday |
10 |
A solid 1:10 with Garvie. We ran in the 6:15 range for the first 50 minutes and then I slowed up to 6:30 the last 20 minutes. |
| Saturday |
5 |
The wheels came off and I just couldn't run. |
| Sunday |
14 |
Ran 1:30. Felt shitty but managed to hang on to Craig for the longest run of the year. |
| Totals |
63 |
A good week. The consistency wasn't exactly what I was looking for but it was a good week regardless. I am still really really out of shape. Some days it seems like it is coming back and then other days I just can't run at all. It is just a matter of staying healthy and putting in the time. I hope that the motivation stays high. |