Wed easy day

Morning did 30 and change around 4 miles.

Time: 58:37

Long run in the bad heat felt good though.

Runs

Morning was 4 miles a bit longer than yesterday morning. 30:46 came back faster.

In the afternoon did 15 min warmup then did 4 by 200 and 8 by 300. 200s were between 35-38 and the 300s were 56 and the last one 54 all even. We all ran good. Sideburns is hurt so we just have 5.

Nice Monday

Morning did around 4. 30:25
Felt a bit sluggish but I do every morning.

Nice bridge and back on the North trail. 50:11.

Sunday Longish Run in the mountains

Ran to the dual-athalon. It was fun got to hang out at the same place as last year. Not as hot as yesterday thank god.

Went and did Castle Point then around Awosting Lake and then back green train.

Bout 12 miles I guess

Time: 1 hour 18 minutes

Saturday run

Went out 40 minutes nice and easy about 6K.

Did 5 minutes on one minute recovery times 4.

Did them all about 6:30 pace.

Rob, Alex, and Me were together for most of it I dropped back due to the heat in the last one in the last couple of minutes to just try and hold it together. Dan was back a ways and Tim and Sideburns was way back.

31 minutes to get back and everything.

Practice day 2

Morning was 41:08 run. Did 8 by 100 strides. I felt pretty good.

Afternoon did warm up of 20 minutes.

6 by 400 Between 78 on the last one and 83 on the first. With 3 min recovery. Was behind all the guys except Rob.

8 by 200 Between the last 34 and the first 38. With 2 min recovery. Was with Rob and Alex and Tim and Rob did not continue most of them.

Did 30 minute cool down that hurt bad.

First Day of Practice

Ran in the morning a nice 20 minutes felt good.

Ran 45 minutes in the afternoon went out 22 and came back in about 21 and it was good. Everything seems good just a bit sore from getting off pavement.

Wed Run before official first day of xc practice

I do not know the distance but I have an estimate. I ran from the back of Deyo up to the road and took a right and went all the way down to Jansen Road and took a right there. Then took that to the end and cross the road and down to the rail trail. Took the rail trail to the road and then followed the road back to the rail trail again. Then went all the way up Main Street back on to the original road I first turned on and back to the back of Deyo. Somewhere around 6 miles I think. The rest of the guys went to Split Rock and biked up there so I couldnt go. Girls I havent heard from.

Time: 43:58

Back in NP

Time: 30:26

Did 6 min warm up then 10 by 1 minute by 1 minute rest. Felt good to be with the team. Did some puddle running and it wasn't anything too hard. GREAT TO BE BACK!

AP Run

Ran witht he APXC team the one that runs this section 2.

Time:42:22

Did about 6 miles did the old mill run and then the treck around the school and fields. Ran pretty hard in the beginning and then last mile we relaxed and took it nice and easy to cool down. Did a warm up then stretched then drills then actually ran and felt good.

Packing now and off to NP tomorrow to the team that runs SUNYACS down in NP!

Long Run Sundays

Finished up the program with the 17 miles. Felt good finished nice and strong.

Time: 2 hours 10 minutes and 48 seconds

total mileage for the week is 74

total mileage of program is 693.1

I can not wait to be back Tuesday!

Running with the AP XC team tomorrow morning.

Run

Did 4 miles becuz I worked all morning was going to do 6 until my foot hurt after work.

Time: 31:23

PM Run

Ended up staying home cuz its hot and everything and I wanted to save money.

4 miles

Time: 31:29

Felt really sluggish

AM Run

7 mile run a bit tired and legs were tired heading to Saratoga for the races for the rest of the day so I might be lucky to get a run in late who knows. I got to work really early tomorrow morning so wont get a run then either so we shall see.

Time: 55:36

AM Run

Did 10 miles MP and felt pretty good.

First segment of 5 miles was about 37:50 so about 7:30 mile pace and that is saying a lot since there are 4 hills and one of them lasts an entire mile.

Second segment of 5 miles is a bit faster ran that in about 34:45 which is about a 6:57 mile pace and that has about 4 hills as well just not as drastic.

Felt really good a bit over exertion toward the end due to it being downhill for the middle of the last mile but other than that. My legs are not that tired at all and my breathing never wavered at all.

Total Time: 1 hour 12 minutes and 13 seconds

PM Run

4 miles nice and easy after work.

Time: 31:13

AM Run

Time: 53:30

Felt rather good toward the end. Started out above 8 minute miles for the first 3 miles and then went way under. I dont know why just happened.

PM Run

4 mile run felt effortless the entire way woot woot.

Time: 29:39

AM Run

8 miles and did some strides and felt really good.

Time: 1 hour 1 minute and 30 seconds

AM Run

Still in a lil pain waking up. Put on the new shoes to break them in this week and they felt amazing.

Time: 38:56

Legs kinda tired

Long Run Sundays

Time: 2 hours 12 minutes and 15 seconds

Went out a bit faster. Leg hurts again. Below the calf to the ankel. Like sharp pain when I move it. Does not hurt bad at all when I run. O well....talked for bout 2 and a half miles just to get my mind off the milege and it worked.

two weeks in a row with 72 mile weeks

PM Run

In the heat of the summer did the 4 miles right after getting out of work late.

Time: 30:49

Legs felt alright.

AM Run

So the leg felt a lot better this morning and that night off made me feel a lot fresher than usual which is good. I gotta get ready for work but I did 6 miles then going to do 4 right after work then head to brittanys to take care of her again.

Time: 47:33

AM Run

Did the longer run this morning. 7 miles in the pouring rain. I must have cramped up and twikked something in my right leg cuz my knee and calf are in some pain. Im gonna have to ice and take tonight off. I gotta take care of Brittany all afternoon too so Im gonna be on my feet and its gonna hurt.

Time: 54:01

PM Run

Ran 4 miles and thought I would go over the hill that I normally did during phase 1 and 2 and I found that it is still really stressful. I was going at a brisk pace and was about 20 seconds fast up until the hill and then once I got to the one mile mark I was 30 seconds over 8 minutes. I cant believe it I was so frustrated cuz I was fast and I was just keeping that pace and then I ended up slow. Then I was even for the next two miles. So I had to push the last mile and it sucks if I ran the other 4 miles loop I would have been around 29:30 at the pace I was going. It sucks cuz now I realize how much harder I worked during the first phase and second phase that I really did not have to put in and stress myself out more. I learn now not to do that loop. Lesson learned.

Time: 31:22

AM Run

10 miles MP

Time: 1 hour 15 minutes and 42 seconds

It seems to me that the longer runs work out better schedule wise in the morning. But I feel it involves a lot more effort to do than it would in the afternoon. The afternoon runs are pretty much effortless but if I did them in the morning it would be a lot harder.

Last Nights Run

Missed the blog but did 4 miles

Time: 30:26

Legs felt effortless

AM Run

Totally absolutely utterly exhausted when I woke up. 6 hours of sleep after rocking out for 12 hours with the amazing Big Day out at spac. Amy Lee and Lacey Mosley were amazing and Korn was out of this world along with HellYeah and Atreyu.

8 miles

Time: 1 hour 3 minutes and 12 seconds

It was down pouring for the first 5 miles too and I had to go to the bathroom which hurt too it was bad lol.

AM Run

7 miles

Time: 52:47 felt slow toward the beginning but got better.

Will not be here the rest of the day gotta leave at 11 for the concert at 1 at spac! BIG DAY OUT 2007 FAMILY VALUES TOUR WOOT WOOT

KORN EVANESCENCE FLYLEAF TRIVIUM HELL YEAH ATREYU(SP) AND A COUPLE MORE BANDS BEST CONCERT OF THE SUMMER HELLS YES!

AM Run

Ugh so exhausted. I did everything possible to recover though. Stretched a couple of times yesterday...used ice...went in the pool and stood around...swam for a couple of minutes...used massage stick...ate alot...slept 10 hours...and drank 2 liters of water and then some more and gatorade and still felt like shit and tired as hell running today.

5 miles

Time: 41:56

Long Run Sundays

Was a nice day to wake up. Watched Arod hit his 500 and Bonds hit 755. The crazy Busch race was good yesterday even though I think Robby Gordon took the yellow flag cuz u saw it waving and then he spun out but they should not have let him stay in 2nd and just spin the other guy out cuz they knew it was going to happen and he had a chance. O well.

54 when I woke up this morning. Did 17 miles and first mile was like 9 minutes took a while to heat myself up to around 26 minutes. Was about 2 minutes off the pace around 10 mile mark.

Time: 2 hours and 15 minutes and 1 second

Last mile was nice about 7:10 felt really good. Relaxed most of the way.

PM Run

Nice and easy relaxing 4 miles right after work.

Time: 31:06

Nice and smooth with lil effort. Long run tomorrow woot woot!

AM Run

Started out and felt mad tired and the legs were really heavy. They hurt for a while and I did not think I could do the entire 6 miles I just felt so weak. So I did it anyways and tried my best.

Time: 44:34

It was tough. Gotta work later and then run again.

PM Run

Must have had some pent up energy. Got a run in between thunderstorms after the huge heat wave. I do not feel tired at all and didnt the entire time. It was mad humid though. I could see the fog and the breeze blowing it toward me as I ran. The pockets of hot and cold air I felt hitting me and passing me and saw it it was amazing.

4 miles
Time: 29:20

Legs feel great time for dinner mad hungry!

AM Run

Hot and humid needs to rain or something to get below 90 degrees around here. I twikked something in my left calf yesterday afternoon so I did not run not to mention it was above 100 for 50% of the day. Did 7 miles in the hot humid air today.

Time: 51:55

Even with the hills it seems its a fast 7 mile course I dont know why cuz no matter where I go its hills here.

AM Run

10 miles MP

Time: 1 hour 13 minutes 55 seconds

Felt pretty good last two miles hurt but otherwise felt good.

AM Run

8 miles

Time: 1 hour 2 minutes and 27 seconds

Felt pretty good. A lot of hills cuz I ran to Brittany's house. The last 3-4 miles is all up hill. About 12 hills on the way there and 3 downhills thats bout it.