11 25 to 12 8

mon 200p 800c curls dips
tues 7 miles 300p 1000c
weds 200p 600c
fri 200p 700c
sat 300p 1000c dips
sun 300p 1000c
totals 1500p 5100c

tues 5 miles 200p 700c
weds 8 miles at drummer hill 100p 400c
thurs 300p 800c
fri 300p 1000c
sat 9 miles santa claus shuffle 5k 1750. not my best time but the effort was one of my best, so i was pleased.
sun 100p 300c
22miles 1000p 3200c

11 18 to 11 24

mon 200p 800c
tues 200p 700c curls
weds 9 miles track workout 2 mile, 400 rest, 4x4, 200 rest. 1148 (609/539) 76 76 74 71. 200p 500c doorway pullups 5x10
thurs 3 miles 100p 400c
fri 7 miles 200p 700c dips
sat 200p, 700c, doorway pullups 4x12, shrugs
sun 13 miles 200p 600c
totals 32 miles 1300p 4400c

11 4 to 11 17

mon 200p 800c curls incline bench
tues 200p 600c doorway pullups 11 13 13 12 11
weds 10 miles drummer hill workout. mile 4x400 4x200. we couldnt remember where the mile finished so we stopped at kind of a random spot that we thought was close. the rest of it was right on. 75 75 73 72 34 32 31 28. 100p 400c
thurs 200p 800c
fri 3 miles 100p 400c dips
sat 13 miles did the vistas run in 121:35 hammett being out there to push me helped a lot. pullups 15 15 15, 5 sets of rows
sun 200p 800c
totals 26 mi 1000p 3800c

mon 10 miles 200p 600c incline bench, dips
tues 200p 800c curls, shrugs
weds 9 miles 200p 600c
thurs 3 miles 100p 400c
fri 3 miles 100p 400c
sat 200p 800c
sun 13 miles 100p 400c 52 min at lil rhody runaround. thought id run 50 min but its ok
totals 38 mi 1100p 4000c

10 21 to 11 3

mon 10 miles 150p 500c
tues 150c 700c
weds 10 miles first track workout of the year 517 237 239 77 76 76 74 way better than i expected
thurs 200p 600c bowled a 212 and 206 closed it out with 5 strikes in a row. only bad thing was the 135 first game
fri 200p 600c
sat 13 did the vistas run in pisgah 121:58 got my best time in 7 years and only 38 sec off my best. i think i wouldve beaten it but i had a few near wipe outs on the downhills slipping on leaves so i ran them carefully after that. def cost me some time.
sun 7 miles 300p 500c pullups 5 sets of 10
totals 40 miles 1000c 3000c

mon 7 miles 200p 800c
tues 100p 400c
weds 9 miles track workout 8x400, 200 rest 79 78 76 76 75 74 72 70 rough start, felt horrible but kept it goin and started feelin better and ended up where i wanted to be. 100p 400c
thurs 100p 400c
fri 13 miles sap lines at ferencs 300p 1000c
sat 200p 500c
sun 11 miles tried for 60 min for 10 miles on the railbed. i was at 43 min at 7 but struggling bad so i shut it down. 200p 500c curls
totals 40 miles 1200p 4000c

10 7 to 10 19

mon 100p 400c
tues 7 miles
weds 12 miles, 10 in 6137
thurs 100p 400c
fri 300p 1000c
sun 13 (goose pond 12 in 113:53)

tues 4
thurs 11 worked out on the trails and xc course at school. (1.5 mi hard effort w/ huge hill 908, 1 mile on the course 600, 3x800 on the course 248 249 243) a lot harder than it looks. really tough trails and hills
sun 10 with naj and ferenc
didnt lift this week

last few weeks

9 16 to 9 23
16 miles, 700p, 2100c
1 good run goose pond 12 in 116

9 23 to 9 29
30 miles, 1000p, 4000c
1 good run 10 miles with 4 in 2430

9 30 to 10 6
27 miles, 1100p, 4100c
workouts- 9 miles with ferenc 52 min (we called it 9 until today), railbed workout with naj 3x1500 507 445 452, one day record 1100c

9 9 to 9 15

mon 12 miles (railbed 10 in 63) did not expect this. def did not expect to knock out a 540 last mile. i thought id feel tired from the 20 miler 2 days ago but it went away after about 2 miles and i started feeling good. 100p 300c went easy cuz my upper body was tired from lifting a lot last week.
tues 200p 700c dips
weds 300p 1000c pullups 5x12
thurs 200p 700c curls
fri 4 miles 200p 600c incline bench
sat 12 miles planned on 3x1500 on the railbed. faster than last time on the first 2 (531 501) but that was the end of it. hamstring was tight and getting worse as i went faster so i shut it down and ran some trails. really wanted to finish the workout but i did the right thing.
sun 6 miles 300p 600c pullups 4x15
34 miles 1300p 3900c

9 2 to 9 8

mon 16 miles with mc glenn 200p 600c
tues 200p 800c
weds 4 miles 200p 800c pullups 10 12 12 12 10
thurs 3 miles 200p 800c incline bench
fri 4 miles ran kinda fast 200p 800c curls
sat 20 miles 200p 800c
sun 200p 700c pullups 10 12 12 12 12 10
47 miles 1400p 5300c

8 26 to 9 1

mon 200p 600c pullups 5x10
weds 8 miles track workout 400s and 200s 78 78 37 36 36 35 really easy workout but it needed to be easy since its been a long time away from the track. 200p 800c dips incline bench
thurs 300p 1000c curls
fri 3 miles 200p 700c rows
sat 9 miles
sun 200p 500c

8 19 to 8 25

mon 12 miles went back to carrs pond to try to beat my times from last week. i did 1310/611. 200p 600c
tues 200p 600c
weds 7 miles
thurs 9+ miles 200p 1000c incline bench
fri 200p 600c pullups 5 sets of 10
sat 300p 700c curls dips
sun 10+ miles railbed workut 3x1500 536 504 513 a lot faster than last time
totals 40 miles 1100p 3500c

8 12 to 8 18

mon 200p 700c
tues 10 miles 3x1500 on the railbed 553 519 520. this was better than i was expecting. i figured i need to start working out since i got talked into doing the ksc alumni race. i wasnt planning on doing it but peer pressures a mofo.
weds 200p 700c dips
thurs 200p 700c
fri 13 workout around carrs pond in big river on the 4wd road. 2x 2.2 miles then 1.1 miles (2 full laps and a half lap) 1335 1327 622
sun 200p 500c

8 5 to 8 11

mon 13 miles pumpelly mt monadnock 137 my best time in 5 years
tues 200p 800c curls
weds 7 miles 200p 600c doorway pullups 5 sets of 10 200p 600c
thurs 9 miles 200p 600c
fri 200p 800c
sat 8 miles 18:46 5k 200p 800c
sun 200p 600c
37 miles 1200p 4000c the 5k was kind of a surprise, was expecting to run 1930. in the past i wouldn't have been able to be pleased about running 2 minutes slower than my pr, but this time i was. looking back, knowing i ran as hard as i could feels good. i cant say the same for how i felt during the last half mile. i was just hoping to be shot and put out of my misery. but i got it done and i feel good about it.

7 29 to 8 4

mon 200p 500c 13 miles pumpelly trail mt monadnock 139
tues 400p 1000c
weds 300p 600c
thurs 200p 600c
fri 200p 700c
sat 100p 600c
sun 300p 1000c
1700p 5000c didn't run much, legs felt terrible after doing the mountain, which usually doesn't happen

7 22 to 7 28

mon 8 miles 200p 700c pullups 6 sets of 10
tues 8 miles 200p 600c incline bench
weds 200p 600c
thurs 8 miles 300p 1000c
fri 200p 600c pullups 12 12 12 10 10
sat 7 miles 200p 600c incline bench  curls
sun 5 miles 200p 600c
36 miles 1500p 4700c

7 15 to 7 21

mon 7 miles 200p 500c
tues 200p 800c
weds 400p 600c
thurs 200p 600c dips
fri 7 miles 200p 600c curls
sat 10 miles 100p 400c
sun 7 miles 200p 500c
31 miles 1500p 4000c

7 1 to 7 14

7 1 to 7 7-  38 miles, 1200p, 3300c
7 8 to 7 14- 24miles, 1400p, 3600c

6 24 to 6 30

mon 3 miles, 200p, 600c
tues 13 miles, 200p, 500c
thurs 200p, 700c, doorway pullups 7 sets of 10, incline bench, curls
fri 7 miles, 200p, 600c, dips
sat 7 miles, did a few 200s on the track, im slow, 200p, 500c, shrugs
sun 100p, 500c, doorway pullups 14,14,14
totals 30 miles, 1100p, 3400c

6 17 to 6 23

mon 200p, 1000c
tues 100p, incline bench, curls, dips
weds 13 miles on mt monadnock, 300p, 800c
thurs 200p, 400c, dips, pullups 15,15,15,15,10,10
fri 7 miles, 200p, 500c
sat 200p, 600c
sun 4 miles, 100p, 400c, dips
totals 24 miles, 1300p, 3700c

6 10 to 6 16

mon 200p, 500c
tues 200p, 300c
weds 13 pumpelly trail- mt monadnock 1:54
fri 3 100p, 200c
sat 15 4+ hours up and down mt washington
sun 100p, pullups 10,12,14,14
31 miles this week. not bad.

6 3 to 6 9

mon 150p, 400c, incline bench
tues 150p, 400c, doorway pullups 5x10, 10 miles
weds 300p, 300c, dips
thurs 100p, 700c, curls
fri 200p, 400c
sat 100p, 400c, pullups 15,15,10,10, rows
sun 100p, 400c, dips
totals 1100p, 3000c. felt good to get back to what i usually do.

5 6 to 6 2

took a few easy weeks. only lifted about a third of what i usually do. it was harder to find time cuz of coaching. if i really worked to make time i guess i couldve kept the numbers up. didnt run much either. oh well. now that tracks over ill be able to get back to it. maybe not the running but def the lifting.

4 29 to 5 5

mon 3 miles, 200p, 500c, doorway pullups 14x8, curls
tues 11 miles
thurs 300p, 700c, dips 30x6
fri 10
sat pullups 15,16,15 played wiffle instead of finishing lifting
took a real easy week of lifting. started getting sick on sunday. kind of feels like the flu. not good.

4 22 to 4 28

mon 5 miles, 200p, 600c
tues 7.5 miles, 200p, 600c, dips
weds 500p, 800c,
thurs 7.5 miles, 300c, dips
fri 8 miles, 200p, 500c
sat 400p, 800c, dips
sun 100p, 400c
totals 28 miles, 1600p, 4000c
running was fun this week. hope it stays that way.

4 15 to 4 21

mon 200p, 500c, doorway pullups (cut the rest down to 1 min between sets 5,5,5,5,5,5,12,5,5,5,5,5,5,10,5,5,8) 100 total. the 5s were to easy, but the idea was good. i think ill try 7 next time to make it harder
tues 200p, 500c, dips, curls
weds 10 miles, 200p, 500c, rows
thurs 200p, 500c, incline bench, shrugs
fri 3 miles easy workout at practice (2 300s in 59 and 12 100s in about 16), 200p, 500c. felt good to run faster.
sat 10 miles, 400p, 10x10 pullups
sun 100p, 500c, dips
totals 23 miles, 1500p, 3000c

4 8 to 4 14

mon 200p, 500c, doorway pullups 6x12, rows 5x12
tues 150p, 400c, dips
weds 200p, 600c, incline bench
thurs 150p, 500c, curls
fri 400p, 700c, dips 6x25
sat 5 miles, 150p, 500c
sun 150p, 400c, inline bench, shrugs
totals 1400p, 3600c. good week of lifting.

4 1 to 4 7

mon 8 miles, wings, 150p, 500c, doorway pullups 5x10
tues 150p, 500c, incline bench 8x12, dips 5x25
weds 150p, 500p, curls 5x12
thurs 200p, 500c, doorway pullups 15,15,13,13,12, shrugs 5x20
fri 200p, 500c, curls 5x12, dips 5x25
sat 250p, 300c, played hoops
sun 200p, 400c
totals 1300p, 3200c

3 25 to 3 31

mon 150p, 400c
tues 8 miles, 150p, 400c, dips 5 sets
weds 150p, 400c, doorway pullups 12,13,13,12,11, rows, curls
thurs 5 miles w/ sontag and rocko, 150p, 400c, incline bench
fri 150p, 400c, curls, dips
sat 7 miles
sun 100p, 200c
took an easy weekend of lifting. i figured i deserve it after not missing a day in about a month. totals 20 miles, 850p, 2200c.

3 18 to 3 24

mon 5 miles, 100p, 200c
tues 300p, 500c, curls 6 sets, dips 5 sets
weds 5 miles, 100p, 500c
thurs 200p, 500c, incline bench, dips, shrugs 5 sets each
fri 5 miles, 150p, 500c
sat 150p, 500c, doorway pullups 5 sets of 12, rows
sun 200p, 300c, curls, dips
totals 1200p, 3000c, 15 miles. its strange that it doesnt bother me that i dont really feel like running. this has never happened to me before. i guess ill just keep going with what ive been doin. im not gonna force it. i need to enjoy running and right now thats not the case. when it feels right, itll happen.

3 11 to 3 17

mon 10 miles, 100p, 300c, dips, curls
tues 100p, 500c, doorway pullups (6 sets of 10), shrugs
weds 250p, 500c, dips, curls, rows
thurs 100p, 200c
fri 8 miles, 150p, 400c, curls. also had the basketball game at school against the 8th graders. that made the run really tough. in case you were wondering i had 21 pts in about 15 min, including a sweet no-look behind the back pass to a co-worker, who drilled the 3 (probly the only one he ever made in his life, but if youre only gonna make one, thats the time to do it). if youre thinking 'so what? theyre kids' let me inform you that most of them are the same size as me. also, i have all those kids in class all day, so considering the amount of trash talk i had to listen to all week, there was no way i was letting them off easy.
sat 250p, 400c, doorway pullups (14,12,12), shrugs, rows
sun 150p, 500c, incline bench 8 sets, curls 6 sets, dips 6 sets. legs still incredibly sore from the b-ball game. getting old sux.
totals 1100p, 2800c

3 4 to 3 10

mon 100 pushups, 400 crunches, doorway pullups, curls
tues 4 miles, 200p, 400c, 6 sets of incline bench, 5 sets of rows
weds 5 miles, 150p, 300c, 5 sets of shrugs, 6 sets of curls, 5 sets of dips
thurs 150p, 200c, doorway pullups (12,12,12,12), bowling 217,188 (non-league games).
fri 7 miles, 100p, 300c
sat 100p, 300c, curls
sun 200p, 700c, 5 sets each of incline bench, dips, shrugs 
totals 1000p, 2600c

2 25 to 3 3

mon 100 pushups, 600 crunches, dips
tues 12 miles, 250p, 300c, pullups 6 sets of 10, curls
weds 100p, 600c, dips
thurs 8 miles, 150p, 200c, dips
fri 200c, dips
sat 5 miles, 400p, 300c
sun 13 miles, 300c
totals 38 miles, 1000 pushups, 2500 crunches

2 18 to 2 24

mon 10 miles, 100 pushups, 200 crunches
tues doorway pullups 8 sets of 8, rows, 100p, 200c
weds 200p, 500c, incline bench, dips, shrugs
thurs 10 miles, doorway pullups, 200c
fri 400p, 200c, pullups (5 sets, 60 total, got to use a pull up bar, way easier)
sat 200 dips, 500c
sun 10 miles, 200p, 400c
totals 30 miles, 1000 pushups, 2200 crunches

2 11 to 2 17

mon my arms were shot, so i rested them. banged out 550 crunches during the celts game. at that rate, if i had done it yesterday during the triple overtime game i might have gotten 800.
tues 200 pushups, 200 crunches
weds 5 miles, 100 pushups, 350 crunches, 5 sets each of dips, incline bench, shrugs, curls.
thurs 100 pushups, 200 crunches
fri 8 miles, 200 pushups, 300 crunches
sat 7 sets of doorway pullups (60 total), 5 sets each of rows, curls, shrugs, 200 crunches, 50 pushups
sun incline bench, dips, 300 crunches, 100 pushups
totals 3 lifting days, 2 running, 750 pushups, 2100 crunches

2 4 to 2 10

mon 100 pushups, 300 crunches, incline bench, shrugs
tues 3 miles, 50 pushups, 200 crunches, doorway pullups (11,10,10,8,7), bent rows
weds 3 miles, 100 pushups, 200 crunches, curls, shrugs, dips
thurs 100 crunches, thats all. upper body is feeling like my legs do when im running a lot. decided to rest.
fri 240 pushups, 400 crunches, dips, incline bench, shrugs.
sat 60 pushups, 200 crunches, shoveling snow
sun 100 pushups, 300 crunches, doorway pullups (5 sets of 10), 100 dips, 4 sets each of bent rows, shrugs, and curls
totals 650 pushups, 1700 crunches, 5 days of lifting. maybe some day ill catch herschel walker.

1 28 to 2 3

since im not doing much running, i have tons of free time (ok not that much more. who can really tell the difference between 8 hours or 10 hours a day to do whatever the cuss i want. uh oh i think i just sounded like ferenc, i gotta settle down.) so i did a daily breakdown of my quasi bad ass lifting routines. i realize that even 'quasi' is an overstatement. anyone could do what ive been doing, but here it is.
mon 5 miles w ferenc, 50 pushups, 100 crunches, wings
tues 50 push ups, 350 crunches, 6 sets of doorway pullups (8,8,7,7,6,6), 3 sets of curls
weds 200 push ups, 200 crunches, 3 sets of incline bench, 3 sets of dips
thurs off
fri 250 crunches, doorway pullups (10,9,8,8,7), shrugs, standing rows (dont know what else to call it), 50 push ups
sat 7 miles, 250 crunches, 50 push ups. it was fun run once i got to the trails, but i did not enjoy getting there. when youre out of shape the roads really suck cuz everyone can see how slow youre going.
sun 50 pushups, 100 crunches, ate about a weeks worth of food at glenn and ginas house

totals 1250 crunches, 450 pushups, 3 days of lifting, 2 days of running. next week ill try to beat those totals.

1 21 to 1 27

4 days of lifting, 400 pushups, 1000 crunches, ran 7 on weds, 4 on sat. legs are really sore. next week ill try to run 4 days and keep up the lifting.

1 14 to 1 20

the time off has been good so far. i got in 4 days of lifting, 300 pushups and 600 crunches. my back is feeling a lot better. i might run this week. if i dont, i wont feel bad about it. ill be trying to get 4 days of lifting again, and to bump up the pushups and crunches a bit.
week 2 of the time off. got 4 days of lifting again, 350 pushups and 750 crunches. i dont really feel like running, but i should probably start soon so i dont lose the mediocre fitness i did have.

1 7 to 1 13

i decided to take some time off, at least a week. i got sick of running with soreness every day. so ill just wait until i feel like i want to put up with it again. i wanted to do the 50k on long island in march, but its not going to happen. im over it. hopefully ferenc will do it. if he does ill go with him and run the 25k. since im not running ill be doing some lifting, push ups, and crunches. it should help my back feel better. lately its been bad, and ive needed to put icy hot on it just to get to sleep. this time off should help me enjoy running once i start up again. im liking the idea of not having to start by a certain date.

12 31 to 1 6

mon/tues 0 really sore, no obvious reason why
weds 10 back to baker st. andy was the only other guy there. i havent run with him in a while, so that was cool.
thurs 8 won the bowling league. had my best night ever (204,215,215,196,215) 1045 total.
fri went home from work early, felt like i was starting to get the flu. went to bed at 1130 am and stayed there til the morning.
sat feel a little better, probly will run tomorrow.