2014

2014: Year Total from Garmin data: 3,110 miles, 279,428 feet of D+ and 439hrs 43min 25sec

(@ X:XX = pace in minutes:seconds per mile)

Total for week (Monday, December 29 – Sunday, January 4) = 72.25 miles
Sunday, January 4 – AM: 6.2 miles @ 5:32 + 1.5 miles warm up and 1.14 miles @ 13:05 cool down;
Saturday, January 3 – AM: 14.33 miles @ 6:59;
Friday, January 2 – AM: 8.27 miles @ 6:54 + PM: 6.35 miles @ 9:05;
Thursday, January 1 – PM: 12.06 miles @ 8:59;
Wednesday, December 31 – AM: 6.46 miles @ 7:02;
Tuesday, December 30 – PM: 14.03 miles @ 6:29;
Monday, December 29 – PM: 1.89 miles @ 13:01 Mt Beacon single;

Total for week (Monday, December 22 – Sunday, December 28) = 55.12 miles
Sunday, December 28 – AM: 10.47 miles @ 7:44;
Saturday, December 27 – AM: 10.31 miles @ 8:20;
Friday, December 26 – PM: 8.24 miles @ 7:39;
Thursday, December 25 – PM: 4.54 @ 11:10 + 9.94 miles @ 6:07;
Wednesday, December 24 PM: REST;
Tuesday, December 23 – PM: 11.62 miles @ 6:55;
Monday, December 22 – PM: REST;

Total for week (Monday, December 15 – Sunday, December 21) = 61.52 miles
Sunday, December 21 – AM: 11.37 miles @ 7:14;
Saturday, December 20 – AM: 12.85 miles @ 7:07;
Friday, December 19 – PM: 6.77 miles @ 7:33;
Thursday, December 18 – PM: 10.48 miles @ 7:19;
Wednesday, December 17 PM: 9.04 miles @ 6:56;
Tuesday, December 16 – PM: 11.01 miles @ 7:54;
Monday, December 15 – PM: REST;

Total for week (Monday, December 8 – Sunday, December 14) = 34.21 miles
Sunday, December 14 – AM: 3.2 miles @ 9:10;
Saturday, December 13 – AM: 9.36 miles @ 5:36 + cool down 0.43 miles @ 11:00;
Friday, December 12 – PM: 3.49 miles @ 6:41;
Thursday, December 11 – PM: 4.76 miles @ 10:19;
Wednesday, December 10 PM: 7.39 miles @ 7:19;
Tuesday, December 9 – PM: 5.59 miles @ 8:25;
Monday, December 8 – PM: REST;

Total for week (Monday, December 1 – Sunday, December 7) = 90.19 miles
Sunday, December 7 – REST;
Saturday, December 6 – AM: 50.03 miles @ 9:08;
Friday, December 5 – PM: 2.34 miles @ 9:58;
Thursday, December 4 – AM: 7.99 miles @ 9:14;
Wednesday, December 3 AM: 5.37 miles @ 10:46 + PM: 6.83 miles @ 8:58;
Tuesday, December 2 – PM: 10.61 miles @ 8:29 with 3×6;
Monday, December 1 – PM: 7.02 miles @ 7:22;

Total for week (Monday, November 24 – Sunday, November 30) = 75.9 miles
Sunday, November 30 – AM: 13.65 miles @ 11:49;
Saturday, November 29 – AM: 15.81 miles @ 9:22;
Friday, November 28 – PM: 8.31 miles @ 7:29 San Fran city run with 3×6;
Thursday, November 27 – AM: 13.77 miles @ 7:32 Rockies with Paul;
Wednesday, November 26 PM: 9.31 miles @ 7:23 with 3×10;
Tuesday, November 25 – PM: 11.87 miles @ 6:56 + 3.14 @ 7:37 strides with Paul and Fabio;
Monday, November 24 – PM: Rest for achille pain;

Total for week (Monday, November 17 – Sunday, November 23) = 81.24 miles
Sunday, November 23 – AM: 6.66 miles @ 8:50 around CP + 7.03 miles @ 12:23 in Bear M.;
Saturday, November 22 – PM: 15.17 miles @ 7:32 with 3×15 in Vandy;
Friday, November 21 – PM: 7.52 miles @ 6:51;
Thursday, November 20 – PM: 16.16 miles @ 6:56 with 4×12;
Wednesday, November 19 PM: 15.27 miles @ 6:39 with 3×15;
Tuesday, November 18 – PM: 5.07 miles @ 7:15;
Monday, November 17 – PM: 8.35 miles @ 7:53;

Total for week (Monday, November 10 – Sunday, November 16) = 95.63 miles
Sunday, November 16 – AM: 4.86 miles @ 10:38;
Saturday, November 15 – PM: 37.96 miles @ 6:36;
Friday, November 14 – PM: 13.27 miles @ 6:44 with 4×10;
Thursday, November 13 – PM: 15.59 miles @ 6:44 with 3×15;
Wednesday, November 12 PM: 8.30 miles @ 7:28;
Tuesday, November 11 – PM: 15.66 miles @ 6:43 with 4×12;
Monday, November 10 – Rest, JH routine;

Total for week (Monday, November 3 – Sunday, November 9) = 63.19 miles
Sunday, November 9 – AM: 13.0 miles @ 8:39 Bear Mountain;
Saturday, November 8 – AM & PM: 8.89 miles @ 8:53 + 7.01 miles @ 9:00;
Friday, November 7 – PM: 14.1 miles @ 6:47 with 2×20;
Thursday, November 6 – PM: 7.79 miles @ 7:05;
Wednesday, November 5 PM: 6.93 miles @ 9:36;
Tuesday, November 4 – PM: 2.56 miles @ 7:20;
Monday, November 3 – PM: 2.91 miles @ 7:50;

Total for week (Monday, October 27 – Sunday, November 2) = 60.48 miles
Sunday, November 2 – AM: 26.2 miles @ 6:08;
Saturday, November 1 – AM: 2.86 miles @ 7:34;
Friday, October 31 – PM: 6.08 miles @ 7:58;
Thursday, October 30 – PM: 5.34 miles @ 6:33;
Wednesday, October 29 PM: 9.33 miles @ 6:44 with 4×3;
Tuesday, October 28 – PM: 6.23 miles @ 6:28;
Monday, October 27 – PM: 4.40 miles @ 7:01;

Total for week (Monday, October 20 – Sunday, October 26) = 66.0 miles
Sunday, October 26 – AM: 11.7 miles @ 7:29 @ Rockies;
Saturday, October 25 – AM: 13.50 miles @ 7:21 with 6×3;
Friday, October 24 – PM: 11.85 miles @ 6:48;
Thursday, October 23 – PM: 8:09 miles @ 7:05;
Wednesday, October 22 PM: 11.62 miles @ 6:58 with 6×3;
Tuesday, October 21 – PM: 9.22 miles @ 6:57;
Monday, October 20: Rest;

Total for week (Monday, October 13 – Sunday, October 19) = 70.0 miles
Sunday, October 19 – AM: 4.37 miles @ 9:04 + PM: 15.7 miles @ 6:56;
Saturday, October 18 – AM: 11.73 miles @ 7:38 with 6×3;
Friday, October 17 – PM: 5.13 miles @ 7:13;
Thursday, October 16 – PM: 12.04 miles @ 6:53 with 8×3;
Wednesday, October 15 PM: 7.56 miles @ 7:35;
Tuesday, October 14 – PM: 13.41 miles @ 7:06 with 8×3;
Monday, October 13 – PM: Rest;

Total for week (Monday, October 6 – Sunday, October 12) = 76.6 miles
Sunday, October 12 – AM: 18.68 miles @ 14:11 in Catskills;
Saturday, October 11 – AM: 15.7 miles @ 6:57 with 6×3;
Friday, October 10 – PM: 12.32 miles @ 6:56 with 8×3;
Thursday, October 9 – PM: 7.25 miles @ 8:13;
Wednesday, October 8 PM: 12.01 miles @ 6:59 with 8×3;
Tuesday, October 7 – PM: 10.61 miles @ 8:26;
Monday, October 6 – PM: Rest;

Total for week (Monday, September 29 – Sunday, October 5) = 66.09 miles
Sunday, October 5 – AM: 13.19 miles Grete’s Half @ 5:38; 1:14:22; + 2 miles warm up + 1.57 miles cool down
Saturday, October 4 – AM: 8.37 miles @ 7:24;
Friday, October 3 – PM: 12.54 miles @ 6:57 with 8×3;
Thursday, October 2 – PM: 8.36 miles @ 7:12;
Wednesday, October 1 PM: 13.06 miles @ 6:54 with 8×3;
Tuesday, September 30 – PM: 7.0 miles @ 8:43;
Monday, September 29 – PM: Rest;

Total for week (Monday, September 22 – Sunday, September 28) = 70.7 miles
Sunday, September 28 – AM: 12.42 miles @ 7:44 with Paul @ Rockies +3.32 in CP;
Saturday, September 27 – AM: 17.65 miles @ 8:50 – Mountain Madness 25k + 1 mile warm up;
Friday, September 26 – PM: 3.40 miles @ 7:43;
Thursday, September 25 – PM: 12.70 miles @ 7:08 with 8×3 Calf Pasture;
Wednesday, September 24 PM: 5.23 miles @ 6:50;
Tuesday, September 23 – PM: 11.52 miles @ 7:38 with 8×3 Great Hill;
Monday, September 22 – PM: 3.46 miles @ 7:50;

Total for week (Monday, September 15 – Sunday, September 21) = 64.75 miles
Sunday, September 21 – AM: 18.26 miles @ 7:25;
Saturday, September 20 – AM: 12.38 miles @ 7:20 with 6×3;
Friday, September 19 – PM: 7.41 miles @ 7:24;
Thursday, September 18 – PM: 12.04 miles @ 7:27;
Wednesday, September 17 – PM: 6.03 miles @ 9:46;
Tuesday, September 16 – PM: 8.63 miles @ 6:57 Recovery run;
Monday, September 15 – PM: REST – Traveling;

Total for week (Monday, September 8 – Sunday, September 14) = 66.4 miles
Sunday, September 14 – PM: 2.38 miles @ 9:02;
Saturday, September 13 – AM: 31.68 miles @ 12:34, The RUT 50k race;
Friday, September 12 – AM: 3.15 miles @ 19:19, The RUT Vertical K race;
Thursday, September 11 – AM: 4.72 miles @ 11:33, Rut exploration 3;
Wednesday, September 10 – PM: 9.51 miles @ 16:01, Rut exploration 2;
Tuesday, September 9 – PM: 7.0 miles @ 19:01 Mt Washburn hike + Ice Lake hike 1.2 miles at 19:52;
Monday, September 8 – PM: 6.71 miles @ 12:35;

Total for week (Monday, September 1 – Sunday, September 7) = 81.24 miles
Sunday, September 7 – AM: 11.02 miles @ 17:16, Big Sky exploration;
Saturday, September 6 – AM: 16.52 miles @ 7:53 in Bozeman;
Friday, September 5 – PM: 13.3 miles @ 6:52 with 3×15 tempo;
Thursday, September 4 – PM: 13.4 miles @ 6:50 with 3×15 tempo;
Wednesday, September 3 – PM: 7.9 miles @ 7:41;
Tuesday, September 2 – PM: 13.1 miles @ 7:14 with 3×20 tempo (2 done, 3rd only 6 min);
Monday, September 1 – PM: 6.0 miles @ 8:36;

Total for week (Monday, August 25 – Sunday, August 31) = 69.1 miles
Sunday, August 31 – AM: 12.55 miles @ 14:02 Breakneck Ridge FKT;
Saturday, August 30 – AM: 11.8 miles @ 12:13;
Friday, August 29 – PM: 6.55 miles @ 7:39;
Thursday, August 28 – PM: 13.75 miles @ 6:54 with 3×15;
Wednesday, August 27 – PM: 16.11 miles @ 6:54 with 3×20;
Tuesday, August 26 – PM: 8.35 miles @ 8:28;
Monday, August 25 – REST;

Total for week (Monday, August 18 – Sunday, August 24) = 87.7 miles
Sunday, August 24 – AM: 21.77 miles @ 11:33;
Saturday, August 23 – AM: 2.5 miles warm up; 3.1 miles @ 5:20; 15.2 miles @ 8.22 + 0.37m @12:22
Friday, August 22 – PM: 17.26 miles @ 6:54 with 3×20;
Thursday, August 21 – PM: 8.17 miles @ 7:22;
Wednesday, August 20 – PM: 6.36 miles @ 7:20;
Tuesday, August 19 – PM: 6.89 miles @ 9:30;
Monday, August 18 – PM: 6.06 miles @ 7:58;

Total for week (Monday, August 11 – Sunday, August 17) = 62.2 miles
Sunday, August 17 – AM: 10.2 miles @ 13:26 in Mt Beacon;
Saturday, August 16 – AM: 11.34 miles @ 6:48 with 3×12;
Friday, August 15 – PM: 7.72 miles @ 8:31 recovery in JC with Marcelo;
Thursday, August 14 – PM: 11.8 miles @ 6:42 with 3×12 tempo;
Wednesday, August 13 – PM: 8.2 miles @ 7:19;
Tuesday, August 12 – PM: 12.91 miles @ 6:59 with 3×15 tempo;
Monday, August 11 – PM: JH Routine – no running;

Total for week (Monday, August 4 – Sunday, August 10) = 77.5 miles
Sunday, August 10 – AM: 23.52 miles @ 8:27;
Saturday, August 9 – AM: 13.08 miles @ 6:53 with 3×12 tempo;
Friday, August 8 – PM: 8.48 miles @ 7:07;
Thursday, August 7 PM: 11.6 miles @ 7:02 with 3×12 tempo;
Wednesday, August 6 – PM: 7.72 miles @ 7:47;
Tuesday, August 5 – PM: 13.1 miles @ 6:50 with 3×15 tempo;
Monday, August 4 – PM: REST;

Total for week (Monday, July 28 – Sunday, August 3) = 77.1 miles
Sunday, August 3 – AM: 27.03 miles @ 8:27;
Saturday, August 2 – AM: 5.0 miles @ 5:27; + 4.53 miles @ 9:23 cool down.
Friday, August 1 – PM: 7.80 miles @ 7:43;
Thursday, July 31 PM – 8.58 miles @ 7:00;
Wednesday, July 30 – PM: 12.9 miles @ 6:59 with 3×15;
Tuesday, July 29 – PM: 11.27 miles @ 7:53 recovery;
Monday, July 28 – PM: REST;

Total for week (Monday, July 21 – Sunday, July 27) = 64.1 miles
Sunday, July 27 – AM: 9.4 miles @ 12:41 in Bear M. with Michelle; PM: 18.96 miles @ 8:19;
Saturday, July 26 – AM: 8.07 miles @ 7:43;
Friday, July 25 – PM: 12.3 miles @ 7:20; with 3×15
Thursday, July 24 – PM: 12.27 miles @ 7:23; with 3×15
Wednesday, July 23 – PM: 3.05 miles @ 8:42; last run in Italy
Tuesday, July 22 – PM: REST;
Monday, July 21 – PM: REST;

Total for week (Monday, July 14 – Sunday, July 20) = 44.6 miles
Sunday, July 20 – AM: 12.9 miles @ 12:47
Saturday, July 19 – AM: 4.02 miles @ 7:28; Recovery between races
Friday, July 18 – PM: 1.57 miles @ 31:; 2.20 miles @ 13:21 Recon on Piz Boe
Thursday, July 17 – REST;
Wednesday, July 16 – PM: 6.05 miles @ 7:45; easy run
Tuesday, July 15 – PM: 7.8 miles @ 7:36; easy run
Monday, July 14 – PM: 10.09 miles @ 7:12; easy run

Total for week (Monday, July 7 – Sunday, July 13) = 70.5 miles
Sunday, July 13 – AM: 7.1 miles @ 22:00
Saturday, July 12 – AM: 6.3 miles @ 28:58; 2x vk course in Canazei. PM: 0.67 mile warm up + 12k
race par Cenci Run with Serena + 0.76 mile cool down;
Friday, July 11 – PM: 12.39 miles @ 7:16; – 3×12 min in Valdo
Thursday, July 10 – PM: 3.0 miles @ 8:34 + 3.14 @ 11:04;
Wednesday, July 9 – PM: 12.31 miles @ 7:19 – 3×12 min in Valdo;
Tuesday, July 8 – PM: 4.55 miles @ 8:07;
Monday, July 7 – PM: 12.27 miles @ 7:20;

Total for week (Monday, June 30 – Sunday, July 6) = 64.8 miles
Sunday, July 6 – AM: 11.9 miles @ 12:38 – Bear Mountain with Pascal and Michelle
Saturday, July 5 – AM: 12.44 miles @ 7:20; 3×12 Tempo 8 min in-between;
Friday, July 4 – PM: 7.43 miles @ 8:12
Thursday, July 3 – PM: 12.91 miles @ 7:33; 3×12 tempo 8 min in-between;
Wednesday, July 2 – PM: 7.70 mile @ 7:55; recovery run
Tuesday, July 1 – PM: 12.39 miles @ 7:25; 3×15 tempo 10 min in-between;
Monday, June 30 – PM: REST;

Total for week (Monday, June 23 – Sunday, June 29) = 67.9 miles
Sunday, June 29 – AM: 15.47 miles @ 7:46 with Paul in the Rockies
Saturday, June 28 – AM: 12.14 miles @ 7:33 with 3×12 min and 8 min slow in-between
Friday, June 27 – PM: 5.43 miles @ 8:11
Thursday, June 26 – PM: 7.31 miles @ 8:15
Wednesday, June 25 – PM: 12.3 mile @ 7:20; 3x12min in Norwalk
Tuesday, June 24 – PM: 8.18 miles @ 7:20; recovery run
Monday, June 23 – PM: 7.02 miles @ 8:35; recovery run

Total for week (Monday, June 16 – Sunday, June 22) = 91.1 miles
Sunday, June 22 – AM: REST
Saturday, June 21 – AM: 54.5 miles 12:19:05 @ 13:34 – Manitou’s Revenge Ultra
Friday, June 20 – PM: REST
Thursday, June 19 – PM: 7.57 miles @ 8:03
Wednesday, June 18 – PM: 8.01 mile @ 7:31
Tuesday, June 17 – PM: 14.7 miles @ 7:29 with 3×12 min and 8min jog recovery in between. + 1 mile hiking
Monday, June 16 – PM: 5.35 miles @ 7:35; recovery run

Total for week (Monday, June 9 – Sunday, June 15) = 64.6 miles
Sunday, June 15 – AM: 14.62 miles @ 8:13
Saturday, June 14 – AM: 15.76 miles @ 7:37
Friday, June 13 – PM: 5.28 miles @ 7:29
Thursday, June 12 – PM: 5.82 miles @ 7:16 with 3.4 tempo
Wednesday, June 11 – PM: 6.51 mile @ 6:39
Tuesday, June 10 – PM: 10.0 miles @ 7:42 with 12 times 400mt Great Hill
Monday, June 9 – PM: 6.6 miles @ 7:42; knee still sore

Total for week (Monday, June 2 – Sunday, June 8) = 50.4 miles
Sunday, June 8 – REST for knee injury
Saturday, June 7 – AM: 10.5 miles @ 7:43 + PM: 15.5 in 5h30m
Friday, June 6 – PM: REST
Thursday, June 5 – PM: 9.06 miles @ 8:51 Yonkers-Vandy with Michelle
Wednesday, June 4 – PM: 6.72 mile @ 7:45 in Norwalk – recovery run
Tuesday, June 3 – PM: 8.62 miles @ 8:14 – recovery run
Monday, June 2 – PM: REST. Only some core exercises

Total for week (Monday, May 26 – Sunday, June 1) = 94.15 miles
Sunday, June 1 – AM: 50 miles @ 9:58
Saturday, May 31 – AM: 3.9 miles @ 9:37. Shakeout with Matt, Cris Vargo and Brad + 1 mile warm up and drills
Friday, May 30 – PM: REST
Thursday, May 29 – PM: 12.5 miles @ 6:59 with Tempo around Bridal Path with Paul
Wednesday, May 28 – PM: 1 mile @ 7:15 on treadmill + JH routine
Tuesday, May 27 – PM: 12.75 miles @ 8:08 with 8×400 on the North Hill with Paul and Ryan.
Monday, May 26 – PM: 13 miles @ 7:27 in Van C. for Memorial Day Marathon. Ran 1 loop behind Phil, then one loop on my own. 1:36 total

Total for week (Monday, May 19 – Sunday, May 25) = 70.5 miles
Sunday, May 25 – AM: 13.4 miles @ 7:39 in Rockfeller Preserve with Paul and J. Garland + 1 mile at PH
Saturday, May 24 – AM: 17 miles @ 6:58 with Paul and Sam on West Side Hwy. Fabio and Pascal behind us
Friday, May 23 – PM: REST – Travelling back to the US
Thursday, May 22 – AM: 1.93 miles @ 20:01 (at Pordoi Pass); PM: 7.2 miles @ 7:23 to see nonna and uncle in Santo Stefano + 5.24 miles @ 9:31 with Serena and her collegue in Segusino
Wednesday, May 21 – PM: 5 miles @ 7:58 Saccol-San Pietro with Dario biking
Tuesday, May 20 – PM: 11.4 miles @ 6:51 with 8×2 min and 60 sec rest jogging
Monday, May 19 – PM: 8.8 miles @ 6:28 in Udine to Stadio Friuli and Parco

Total for week (Monday, May 12 – Sunday, May 18) = 48.3 miles
Sunday, May 18 – 3.21 miles @ 13:18 (Valdobbiadene-Pianezze Time Trial) + 4.40 miles @ 7:41, down from Pianezze to home
Saturday, May 17 – AM: 5.5 miles @ 9:10. Tried first section of the race course
Friday, May 16 – PM: REST – Travelling to Italy
Thursday, May 15 – PM: 10.6 miles @ 8:12 in Van Courtlandt with Michelle. 3 Laps of the Xcountry course
Wednesday, May 14 – PM: 1.6 miles @ 6:53 + PH with JH routine
Tuesday, May 13 – PM: 11.9 miles @ 8:02 with 5×4 minutes w/2 min recovery
Monday, May 12 – PM: 11.02 miles @ 6:55 in Norwalk. Went to the track, 3×400 + 1×200, then Calf Pasture and back

Total for week (Monday, May 5 – Sunday, May 11) = 53.0 miles
Sunday, May 11 – 6.5 miles @ 12:43 Long Path up to Kaaterskill Mt
Saturday, May 10 – AM: 14.0 miles @ 14:00 Devil’s Path
Friday, May 9 – PM: REST
Thursday, May 8 – PM: 9.00 miles @ 6:52 with 3 loops tempo of bridal path 6:03, 5:53, 6:12, 6:06
Wednesday, May 7 – PM: 4.0 miles @ 13:02 2 hill repeats of Mt Beacon
Tuesday, May 6 – PM: 8.40 miles @ 7:44 with 4x5min speed with Charlie
Monday, May 5 – PM: 11.1 miles @ 7:26 in the park with Stephane

Total for week (Monday, April 28 – Sunday, May 4) = 61.7 miles
Sunday, May 4 – 11 miles @ 7:24 with Paul in rockies + 2.2 miles at PH with 2×0.5 miles at 5:27 and 400mt at 5:00
Saturday, May 3 – AM: 17.2 miles @ 12:39, along Michelle’s Bear M. Marathon
Friday, May 2 – PM: REST
Thursday, May 1 – PM: 8.79 miles @ 6:48 with Paul and Rob + 2.4 miles @ 8:44 with Michelle
Wednesday, April 30 – PM: REST, only P90X
Tuesday, April 29 – PM: 12.90 miles @ 7:20
Monday, April 28 – PM: 7.25 miles @ 7:04

Total for week (Monday, April 21 – Sunday, April 27) = 58.5 miles
Sunday, April 27 – 6 miles @ 12:30 (3 times Mt Beacon reps) + 1 Mile @ PH and JH Routine complete
Saturday, April 26 – AM: 17 miles @ 6:45
Friday, April 25 – PM: REST
Thursday, April 24 – PM: 12.5 miles @ 7:18
Wednesday, April 23 – PM: 7.52 miles @ 8:56 in Van C + 1 mile on treadmille at 15%
Tuesday, April 22 – PM: 7.25 miles @ 7:41
Monday, April 21 – PM: 6.22 miles @ 6:30

Total for week (Monday, April 14 – Sunday, April 20) = 36 miles
Sunday, April 20 – 6 miles @ 12:54 in Catskills – recovered from fever
Saturday, April 19 – AM: 12 miles @ 16:23 – with fever. Ran the first 11 of Manitou, excluding the 3miles on road
Friday, April 18 – PM: REST
Thursday, April 17 – PM: 9.65 miles @ 6:49 with Paul, 4 loops of Bridal Path
Wednesday, April 16 – PM: 1 miles @ 7:00. 0.4 miles at 5:40 + legs + core routing at PH
Tuesday, April 15 – PM: 8 miles @ 7:03
Monday, April 14 – REST

Total for week (Monday, April 7 – Sunday, April 13) = 40.5 miles
Sunday, April 13 – 10 miles @ 11:33 in Bear Mountain
Saturday, April 12 – AM: 13.5 miles @ 6:56
Friday, April 11 – PM: REST
Thursday, April 10 – PM: 9.5 miles @ 7:42 in CP with Michelle
Wednesday, April 9 – PM: REST
Tuesday, April 8 – PM: 7.5 miles @ 7:32 slow in CP.
Monday, April 7- REST

Total for week (Monday, March 31 – Sunday, April 6) = 22.2 miles
Sunday, April 6 – REST
Saturday, April 5 – AM: 9 miles @ 9:00
Friday, April 4 – PM: REST
Thursday, April 3 – PM: 6 miles in CP with Michelle
Wednesday, April 2 – PM: Exercise for Gluteus medius. no running
Tuesday, April 1 – PM: 7.2 miles @ 8:03 slow in CP. two loops of the north hill counterclockwise with Paul, Fabio, Charlie
Monday, March 31 – REST, travel to NY from Venice

Total for week (Monday, March 24 – Sunday, March 30) = 44.7 miles + bike and skiing
Sunday, March 30 – AM: Belluno-Feltre 30k. 18.71 miles in 1:55:23 (6:10 per mile)
Saturday, March 29 – AM: Rest
Friday, March 28 – PM: 4.2 miles with 3×1 miles repeat at 5:30 + 3.5 miles slow with Serena. Dario and Michelle on bike. Biked for 8.5 with michelle to Guia
Thursday, March 27 – Rest.
Wednesday, March 26 – PM: 3.5 miles @ x-crountry skiing
Tuesday, March 25 – PM: 5.2 miles at 9:56; hill repeats in San Floriano
Monday, March 24 – AM: 7.74 at 9:02 + PM: 5.3 miles at 9:50 with Serena and Michelle

Total for week (Monday, March 17 – Sunday, March 23) = 33.3 miles
Sunday, March 23 – AM: 6.2 miles at 8:43
Saturday, March 22 – AM: REST
Friday, March 21 – REST, travel to Venice
Thursday, March 20 – PM 13 miles @ 6:49.
Wednesday, March 19 – PM: 12.6 miles @ 7:21
Tuesday, March 18 – PM: 12.6 miles @ 7:21. To and back from elena + slow run with Michelle in CP
Monday, March 17 – PM: 1.5 miles @ 8:00 + JH Routine @ Power House

Total for week (Monday, March 11 – Sunday, March 16) = 44.2 miles
Sunday, March 16 – AM: NYC Half Marathon 13.1 T: 1:15:27 @ 5:46
Saturday, March 15 – AM: 6 miles @ 7:03
Friday, March 14 – REST
Thursday, March 13 – PM 5 miles @ 7:18. 2 miles around 6:15-6:20 on Bridal Path. No pain + Core at P.H. and 1 mile on treadmill
Wednesday, March 12 – PM: no run; laser at Gary’s
Tuesday, March 11 – PM: 13 miles @ 8:00 – Hip and Hamstring issue
Monday, March 10 – PM: 6.11 miles @ 7:38 – Hip and Hamstring issue

Total for week (Monday, March 3 – Sunday, March 9) = 35.5 miles
Sunday, March 9 – AM: Rest
Saturday, March 8 – AM: 12.85 miles @ 7:05. Severe pain in gluteus while running with Fabio
Friday, March 7 – REST
Thursday, March 6 – PM Core at Powerhouse
Wednesday, March 5 – PM: 6.76 miles @ 9:17
Tuesday, March 4 – PM: 12.85 miles @ 7:10
Monday, March 3 – PM: 3 miles @ 6:50 on treadmill Avalon gym

Total for week (Monday, February 24 – Sunday, March 2) = 33.0 miles
Sunday, March 2 – AM: 3.1 mile @ 5:30 – Coogan’s 5k + 2 miles cool down with Seb, Michelle and Brendan
Saturday, March 1 – AM: 10.88 miles @ 6:44
Friday, February 28 – REST
Thursday, February 27 – PM 2.5 miles @ gym + John Henwood routine.
Wednesday, February 26 – PM: 6.22 miles @ 7:21
Tuesday, February 25 – PM: 5.81 miles @ 6:53
Monday, February 24 – PM: 2.5 miles @ 6:47 + J.H. cross training and strengthenning program at P.H.

Total for week (Monday, February 17– Sunday, February 23) = 59.5 miles
Sunday, February 23 – REST
Saturday, February 22 – AM: 31 miles @ 9:59 Febapple 50k
Friday, February 21 – PM: Rest
Thursday, February 20 – PM 8.6 miles @ 6:31. Progressive Tempo 6:35, 6:32, 6:04, 6:20, 5:55, 6:15 + Gym Strengthening JH Routine + shoulders
Wednesday, February 19 – PM: 3.8 miles @ 12:00 in South Reservation Mountain Reservation. Night run on 2ft of snow. First small loop of the Febapple course
Tuesday, February 18 – PM: 8 miles @ 7:20 with 8x2min at 5:05 pace with 1 min recovery
Monday, February 17 – PM: 8.1 miles @ 6:35 in CP. Slow start then increased pace progressively. 2 short lower loops and one bigger loop clockwise

Total for week (Monday, February 10 – Sunday, February 16) = 59.8 miles
Sunday, February 16 – AM: 9.5 miles @ 8:06 in CP with Sara Hall
Saturday, February 15 – AM: 13 miles @ 7:10 with Seb
Friday, February 14 – PM: Rest
Thursday, February 13 – PM 9.4 miles @ 7:30
Wednesday, February 12 – PM: 9.2 miles @ 7:21
Tuesday, February 11 – PM: 9.2 miles @ 7:11 with 3x4min at 5:20 pace
Monday, February 10 – PM: 9.5 miles @ 19:00 Bear M – 2ft of snow on a layer of ice. ankle cuts everywhere

Total for week (Monday, February 3 – Sunday, February 9) = 72.6 miles
Sunday, February 9 – AM: 15 miles @ 8:02
Saturday, February 8 – AM: 12.63 miles @ 7:06
Friday, February 7 – PM: Rest + Cross Training
Thursday, February 6 – PM 14.75 miles @ 7:38 with 3.5 mile progressive tempo 6:10, 6:00, 5:45
Wednesday, February 5 – PM: 11.2 miles @ 7:06 closing miles at 6:10 and 5:31
Tuesday, February 4 – PM: 10 miles @ 8:00 with 8×400 cathill reps
Monday, February 3 – PM: 9 miles @ 7:14

Total for week (Monday, January 27 – Sunday, February 2) = 68.1 miles
Sunday, February 2 – AM: 4 miles @ 5:30 GRIDIRON 4M – CP + 1 mile warm up and PM: 1.5 miles at the gym + Gym workout
Saturday, February 1 – AM: 14.5 miles @ 6:48 in CP + Bikram yoga PM
Friday, January 31 – PM: Rest
Thursday, January 30 – PM 20 miles @ 7:30 in CP
Wednesday, January 29 – PM: 8.5 miles @ 6:47 in Norwalk
Tuesday, January 28 – PM: 12 miles @ 7:30 including 3x6min at 5:35 pace with 2 min recovery inbetween. Seb, Paul, Charlie
Monday, January 27 – PM: 6.6 miles @ 6:56

Total for week (Monday, January 20 – Sunday, January 26) = 19.0 miles
Sunday, January 26 – AM: 3 miles @7:00, includes uphill from 4% to 15% – MOVE APARTMENT
Saturday, January 25 – AM: 0 miles @ 0:00 – MOVE APARTMENT
Friday, January 24 – PM: REST – MOVE APARTMENT
Thursday, January 23 – PM 8 miles @ 7:30
Wednesday, January 22 – PM: 4 miles @ 6:30. Ran 1 mile in treadmill in Chicago, and then 400 @ 5:37 + 800 x 2 @ 5:37 + 400 @ 5:15 in Yonkers. Av
Tuesday, January 22 – PM: 4 miles @ 7:30 in chicago
Monday, January 21 – PM: 0 miles CHICAGO trip

Total for week (Monday, January 13 – Sunday, January 19) = 30.5 miles
Sunday, January 19 – AM: 0 miles @ x:xx
Saturday, January 18 – AM: 4 miles @ 8:00 with Michelle ran 29 minutes per her schedule
Friday, January 17 – PM: REST –
Thursday, January 16 – PM 18miles @ x:xx
Wednesday, January 15 – PM: 0 miles @ x:xx
Tuesday, January 14 – PM: 5 miles @ x:xx
Monday, January 13 – PM: 3.5 miles @ 7:02 recovery in Norwalk

Total for week (Monday, January 6 – Sunday, January 12) = 46.6 miles
Sunday, January 12 – AM: 10.5 miles @ 7:10
Saturday, January 11 – AM: 6.1 miles @ 5:48 – JOE K 10k + 1 mile to run to the car before 9am
Friday, January 10 – PM: REST – core exercises only
Thursday, January 9 – PM 13.5 miles @ 6:59 including short progressive tempo at 6:30 and 3 laps of the reservoir with Paul at 7:15-7:30, in total darkness
Wednesday, January 8 – PM: 7.5 miles @ 6:40
Tuesday, January 7 – PM: 8 miles @ 6:40 (finished last mile in 6:15 and 5:40 for 1/4 mile)
Monday, January 6 – REST

Total for week (Monday, December 30 – Sunday, January 5) = 48 miles
Sunday, January 5 – AM: 8 miles @ 8:09 (Rockies with Paul. plently of snow on the trails. Some skiers. Michelle came along hiking)
Saturday, January 4 – AM: 12 miles @ 7:25 (Central Park with Paul, Charlie and Pascal. Left ankle was in bad shape. Run with the boys just under 7:00)
Friday, January 3 – AM: 10 miles @ 9:14 (Van Cortlandt with 12″ fresh snow)
Thursday, January 2 – PM 5 miles @ 6:53 (Van Cortlandt quick progressive tempo on 1″ of snow)
Wednesday, January 1 – PM: 2.5 miles @ 8:28 (Van cortlandt initial run with Michelle after injury)
Tuesday, December 31 – PM: 10 miles @ 7:15 (Rockefeller with Paul)
Monday, December 30 – REST Bikram Yoga PM to improve Achilles and hamstring

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