2015

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

 

2015: Year Total from Garmin data: 3,817 miles, 287,385 feet of D+ and 505hrs 58min 27sec

Total for week (Monday, December 28 – Sunday, January 3) = 62.06 miles + 49.20 biking
Sunday, January 3 – AM: 26.0 miles Equinox cycling due appearance + PM: 11.45 @ 6:56;
Saturday, January 2 – AM: 8.02 miles @ 8:02;
Friday, January 1 – PM: 6.42 @ 14:27;
Thursday, December 31 – AM: 13.00 @ 7:31;
Wednesday, December 30 – PM: 6.73 @ 7:34 + Morning cycling @Flywheel 45:00;
Tuesday, December 29 – PM: 8.28 miles @ 7:51;
Monday, December 28 – PM: 8.15 miles @ 6:57;

Total for week (Monday, December 21 – Sunday, December 27) = 66.70 miles
Sunday, December 27 – AM: 13.32 @ 4:42;
Saturday, December 26 – AM: 6.81 miles @ 6:38;
Friday, December 25 – PM: 8.06 @ 8:08;
Thursday, December 24 – PM: 12.73 @ 7:08;
Wednesday, December 23 – PM: 6.75 @ 8:02;
Tuesday, December 22 – PM: 5.28 miles @ 7:16 + 8.24 @8:31 with 6xCathill up, recovery and 200mt downhill fast;
Monday, December 21 – PM: 5.52 miles @ 6:48 + flywheel;

Total for week (Monday, December 14 – Sunday, December 20) = 48.0 miles
Sunday, December 20 – AM: 11.82 @ 7:52;
Saturday, December 19 – AM: 12.57 @ 7:22;
Friday, December 18 – PM: REST;
Thursday, December 17 – PM: REST;
Wednesday, December 16 – PM: 8.50 @ 7:28;
Tuesday, December 15 – PM: 8.34 miles @ 7:21 + 1.5 miles @ 8:45 @ 8:35  + 0.62 miles @ 9:19;
Monday, December 14 – PM: 4.59 miles @ 8:57 treadmill;

Total for week (Monday, December 7 – Sunday, December 13) = 80.95 miles
Sunday, December 13 – AM: 10.12 @ 7:36;
Saturday, December 12 – AM: 3.72 miles warm up + 9.37 @ 5:29 + 3.79 miles @ 10:03 cool down;
Friday, December 11 – PM: 6.56 @ 14:41;
Thursday, December 10 – PM: 12.06 @ 7:04;
Wednesday, December 9 – PM: 5.31 @ 7:10;
Tuesday, December 8 – PM: 13.07 miles @ 6:12 + 7.39 miles @ 7:32 ski rolling;
Monday, December 7 – PM: 10.56 miles @ 7:36;

Total for week (Monday, November 30 – Sunday, December 6) = 73.17 miles
Sunday, December 6 – AM: 15.48 @ 7:12;
Saturday, December 5 – AM: 12.30 miles @ 6:35 + 2.67 miles @ 11:05;
Friday, December 4 – PM: 7.47 miles @ 14:51 + 3.71 miles @15:24;
Thursday, December 3 – AM: 6.56 miles @ 9:13;
Wednesday, December 2 – PM: 6.47 miles @ 7:45;
Tuesday, December 1 – PM: 12.47 miles @ 7:18 with 2×10;
Monday, November 30 – PM: 6.05 miles @ 7:39;

Total for week (Monday, November 23 – Sunday, November 29) = 64.74 miles
Sunday, November 29 – AM: 12.36 @ 7:22;
Saturday, November 28 – AM: 15.06 miles @ 7:36;
Friday, November 27 – PM: 5.86 miles @ 8:06;
Thursday, November 26 – AM: 14.06 miles @ 7:09 with 3×10, only 1.5 done;
Wednesday, November 25 – AM: 7.59 miles @ 7:36;
Tuesday, November 24 – PM: 9.81 miles @ 7:11;
Monday, November 23 – PM: REST;

Total for week (Monday, November 16 – Sunday, November 22) = 64.74 miles
Sunday, November 22 – AM: 3.25 @ 9:41 + 4.02 Miles Race to Deliver @ 5:22 +2.24 miles cool down + 1.54 miles @ Breakneck;
Saturday, November 21 – AM: 14.37 miles @ 7:19;
Friday, November 20 – PM: 7.34 miles @ 7:35 with 3×10, only 2 reps done;
Thursday, November 19 – AM: 9.18 miles @ 6:35 with 3×10, cut short;
Wednesday, November 18 – AM: 8.22 miles @ 7:55;
Tuesday, November 17 – PM: 3.06 miles @ 7:53 + 5.37 miles @ 7:59;
Monday, November 16 – PM: 6.06 miles @ 7:56;

Total for week (Monday, November 9 – Sunday, November 15) = 95.20 miles
Sunday, November 15 – AM: 2.20 @ 12:10;
Saturday, November 14 – AM: 37.32 miles @ 6:32 NYRR 60k;
Friday, November 13 – PM: 6.44 miles @ 7:09;
Thursday, November 12 – AM: 12.23 miles @ 6:38 with 3×10;
Wednesday, November 11 – AM: 7.96 miles @ 7:34;
Tuesday, November 10 – PM: 12.33 miles @ 6:44 + 4.03 miles @ 7:28;
Monday, November 9 – PM: 12.70 miles @ 6:43;

Total for week (Monday, November 2 – Sunday, November 8) = 40.86 miles
Sunday, November 8 – AM: 10.29 @ 14:42;
Saturday, November 7 – AM: 7.56 miles @ 8:39;
Friday, November 6 – PM: 7.40 miles @ 7:06;
Thursday, November 5 – PM: 6.07 miles @ 7:37;
Wednesday, November 4 – PM: 5.18 miles @ 7:50;
Tuesday, November 3 – PM: 4.18 miles @ 7:49;
Monday, November 2 – PM: REST;

Total for week (Monday, October 26 – Sunday, November 1) = 76.96 miles
Sunday, November 1 – AM: 26.2 @ 6:08;
Saturday, October 31 – AM: 4.63 miles @ 7:24;
Friday, October 30 – PM: 8:80 miles @ 7:24 with 10 strides;
Thursday, October 29 – PM: 7.56 miles @ 8:14;
Wednesday, October 28 – PM: 14.03 miles @ 6:47 with 3x2miles;
Tuesday, October 27 – PM: 8.33 miles @ 7:18;
Monday, October 26 – PM: 7.41 miles @ 6:50;

Total for week (Monday, October 19 – Sunday, October 25) = 50.41 miles
Sunday, October 25 – AM: 7.15 @ 7:09;
Saturday, October 24 – AM: 7.15 miles @ 8:03;
Friday, October 23 – PM: REST – injury;
Thursday, October 22 – PM: 8.33 miles @ 7:15 endurance run;
Wednesday, October 21 – PM: 13.78 miles @ 6:22 with 8 mile tempo;
Tuesday, October 20 – PM: 8.59 miles @ 6:59;
Monday, October 19 – PM: 5.40 miles @ 7:19;

Total for week (Monday, October 12 – Sunday, October 18) = 73.70 miles
Sunday, October 18 – PM: 15.01 @ 12.09 mph;
Saturday, October 17 – AM: 30.73 miles @ 7:17;
Friday, October 16 – PM: REST;
Thursday, October 15 – PM: 8.80 miles @ 7:26;
Wednesday, October 14 – PM: 6.04 miles @ 8:18;
Tuesday, October 13 – PM: 11.43 miles @ 7:36;
Monday, October 12 – PM: 1.68 miles @ 24:52;

Total for week (Monday, October 5 – Sunday, October 11) = 71.85 miles
Sunday, October 11 – AM: 26.57 @ 5:52; Chicago marathon 2:35:50
Saturday, October 10 – AM: 4.59 miles @ 8:43;
Friday, October 9 – PM: 8.02 miles @ 8:13 with 8 strides;
Thursday, October 8 – PM: 4.01 miles @ 7:59;
Wednesday, October 7 – PM: 6.11 miles @ 8:09;
Tuesday, October 6 – PM: 11.70 miles @ 6:56 with 4×1 miles + 3.42 miles @ 8:00;
Monday, October 5 – PM: 7.43 miles @ 7:25;

Total for week (Monday, September 28 – Sunday, October 4) = 80.22 miles
Sunday, October 4 – AM: 16.41 @ 6:39 with 3×2 miles;
Saturday, October 3 – AM: 13.75 miles @ 24:09 Cat’s tail volunteer;
Friday, October 2 – PM: 4.53 miles @ 7:57;
Thursday, October 1 – PM: 12.13 miles @ 6:36;
Wednesday, September 30 – PM: 13.76 miles @ 6:21 with 8 mile tempo;
Tuesday, September 29 – PM: 9.55 miles @ 7:19 + 4.02 miles @ 8:34;
Monday, September 28 – PM: 6.04 miles @ 7:08;

Total for week (Monday, September 21 – Sunday, September 27) = 82 miles
Sunday, September 27 – AM: 3.25 miles warm up + 10.04 miles @ 5:28 Bronx 10M + 0.25 miles cool down;
Saturday, September 26 – AM: 3.00 miles @ 16:40 Mt Beacon;
Friday, September 25 – PM: 16.09 miles @ 6:38 with 5×2 miles;
Thursday, September 24 – PM: 8.01 miles @ 8:04;
Wednesday, September 23 – PM: 13.87 miles @ 6:36 endurance run;
Tuesday, September 22 – PM: 17.31 miles @ 6:26 with 5×2 miles + 1.60 miles @ 22:28 hike + 4.01 @ 8:39;
Monday, September 21 – PM: 4.54 miles @ 7:58;

Total for week (Monday, September 14 – Sunday, September 20) = 84.9 miles + 10 miles biking
Sunday, September 20 – AM: 5.0 miles @ 11:23 Jersey City half spectating + 11.18 miles @ 6:58;
Saturday, September 19 – AM: 17.02 miles @ 6:42 with 5x2miles;
Friday, September 18 – PM: 7.90 miles @ 7:37 recovery run + 10 miles biking at 10 mph;
Thursday, September 17 – PM: 13.13 miles @ 6:49 endurance run;
Wednesday, September 16 – PM: 16.20 miles @ 6:41 with 3×3 miles;
Tuesday, September 15 – PM: 8.39 miles @ 7:40;
Monday, September 14 – PM: 6.09 miles @ 7:52;

Total for week (Monday, September 7 – Sunday, September 13) = 80.4 miles + 41 miles biking
Sunday, September 13 – AM: 2.98 miles warm up + 1 mile @ 4:42 + 3.71 mile cool down + 15.9 miles @ 14.8 mph biking + 7.03 miles @ 7:42;
Saturday, September 12 – AM: 15.62 miles @ 6:36 with 3x3miles;
Friday, September 11 – PM: 4.28 miles @ 7:43;
Thursday, September 10 – PM: 17.29 miles @ 6:41 with 3×12;
Wednesday, September 9 – PM: 8.26 miles @ 7:18;
Tuesday, September 8 – PM: 7.95x miles @ 7:57;
Monday, September 7 – AM: 25.13 miles @ 11.4 mph biking + 12.23 @ 6:17 with 3x3miles;

Total for week (Monday, August 31 – Sunday, September 6) = 82.21 miles
Sunday, September 6 – AM: 22.18 miles @ 7:50;
Saturday, September 5 – AM: 16.64 miles @ 6:43 with 3×12;
Friday, September 4 – PM: 8.20 miles @ 7:11;
Thursday, September 3 – PM: 8.08 miles @ 7:26;
Wednesday, September 2 – PM: 8.56 miles @ 7:25;
Tuesday, September 1 – PM: 10.33 miles @ 7:24;
Monday, August 31 – PM: 5.43 miles @ 8:28;

Total for week (Monday, August 24 – Sunday, August 30) = 83.47 miles
Sunday, August 30 – AM:  22.03 miles @ 7:51 (1 mile lost in Garmin while with NYU kids);
Saturday, August 29 – AM:  2.72 miles warm up with 10 strides + France Run 5.01 miles @ 5:15 + 4.07 miles cool down @ 8:51;
Friday, August 28 – PM:  7.54 miles @ 7:48;
Thursday, August 27 – PM:  14.02 miles @ 6:23 with 1×45;
Wednesday, August 26 – PM:  13.37 miles @ 6:43 with 1×45;
Tuesday, August 25 – PM: 10.1 miles @ 8:31;
Monday, August 24 – PM: 4.61 miles @ 7:41;

Total for week (Monday, August 17 – Sunday, August 23) = 85.09 miles
Sunday, August 23 – AM: 18.88 miles @ 9:56;
Saturday, August 22 – AM: 2.5 miles warm up + 3.1 miles @ 5:13 Percy Sutton + 9.27 miles @ 8:35;
Friday, August 21 – PM: 7.42 miles @ 7:26;
Thursday, August 20 – PM: 13.01 miles @ 6:54 + hike to Breakneck top;
Wednesday, August 19 – PM: 8.78 miles @ 7:05;
Tuesday, August 18 – PM: 13.84 miles @ 6:36 endurance run + 1.28 miles @ 10:39 cool down;
Monday, August 17 – PM: 5.63 miles @ 7:39;

Total for week (Monday, August 10 – Sunday, August 16) = 85.3 miles
Sunday, August 16 – AM: 20.50 miles @ 7:30 with 1×45;
Saturday, August 15 – AM: 20.01 miles @ 7:19;
Friday, August 14 – PM: 6.06 miles @ 8:19;
Thursday, August 13 – PM: 12.72 miles @ 6:30 with 1×45;
Wednesday, August 12 – PM: 13.64 miles @ 6:36 with 1×45;
Tuesday, August 11 – PM: 8.16 miles @ 7:24;
Monday, August 10 – PM: 4.19 miles @ 7:53;

Total for week (Monday, August 3 – Sunday, August 9) = 75.72 miles
Sunday, August 9 – AM: 26.05 miles @ 6:57;
Saturday, August 8 – AM: 11.6 miles @ 5:57 with Lightfoot Series 9Miler race – was supposed to be 2:30 with 2×30;
Friday, August 7 – PM: 8.28 miles @ 7:31;
Thursday, August 6 – PM: 8.31 miles @ 7:07;
Wednesday, August 5 – PM: 5.74 miles @ 7:46;
Tuesday, August 4 – PM: 10.52 miles @ 7:17;
Monday, August 3 – PM: 5.23 miles @ 8:02;

Total for week (Monday, July 27 – Sunday, August 2) = 73.54 miles
Sunday, August 2 – AM: 21.05 miles @ 7:41
Saturday, August 1 – AM: 3.5 miles warm up + 5.0 miles @ 5:21 Team Champs;
Friday, July 31 – PM: 5.0 miles @ 8:17;
Thursday, July 30 – PM: 8.66 miles @ 7:26;
Wednesday, July 29 – PM: 14.83 miles @ 6:54 with 3×12;
Tuesday, July 28 – PM: 11.57 miles @ 6:34 with 3×12;
Monday, July 27 – PM: REST;

Total for week (Monday, July 20 – Sunday, July 26) = 84.83 miles
Sunday, July 26 – AM: 14.75 miles @ 6:47;
Saturday, July 25 – AM: 13.08 miles @ 6:58 with 3×12;
Friday, July 24 – PM: 6.11 miles @ 7:57;
Thursday, July 23 – PM: 14.66 miles @ 6:43 with 3×12;
Wednesday, July 22 – PM: 14.64 miles @ 6:37 with 3×12;
Tuesday, July 21 – PM: 10.14 miles @ 7:21 + 3.93 miles @ 8:12 with 2×400;
Monday, July 20 – PM: 7.52 miles @ 7:36;

Total for week (Monday, July 13 – Sunday, July 19) = 80.56 miles
Sunday, July 19 – AM: 11.50 miles @ 12:36;
Saturday, July 18 – AM: 19.10 miles @ 6:56 with 3×12;
Friday, July 17 – PM: 8.38 miles @ 7:46;
Thursday, July 16 – PM: 7.75 miles @ 7:42;
Wednesday, July 15 – PM: 14.65 miles @ 6:40 with 3×12;
Tuesday, July 14 – PM: 13.13 miles @ 6:38 with 3×12;
Monday, July 13 – PM: 6.07 miles @ 7:22;

Total for week (Monday, July 6 – Sunday, July 12) = 78.36 miles
Sunday, July 12 – AM: 15.79 miles @ 7:25;
Saturday, July 11 – AM: 17.01 miles @ 12:46;
Friday, July 10 – PM: 7.63 miles @ 7:45;
Thursday, July 9 – PM: 8.22 miles @ 6:58;
Wednesday, July 8 – PM: 11.88 miles @ 6:39 with 3×12;
Tuesday, July 7 – PM: 3.26 miles @ 7:22 + 11.53 @ 7:13 with 3×12;
Monday, July 6 – PM: 3.03 miles @ 7:05;

Total for week (Monday, June 29 – Sunday, July 5) = 37.75 miles
Sunday, July 5 – PM: 5.69 miles @ 7:13;
Saturday, July 4 – AM: 8.50 miles @ 7:02;
Friday, July 3 – PM: 5.88 miles @ 7:20;
Thursday, July 2 – PM: 6.02 miles @ 7:11;
Wednesday, July 1 – PM: 6.03 miles @ 6:43;
Tuesday, June 30 – PM: 5.63 miles @ 7:58;
Monday, June 29 – PM: REST;

Total for week (Monday, June 22 – Sunday, June 28) = 88.16 miles
Sunday, June 28 – AM: REST;
Saturday, June 27 – LUT continued;
Friday, June 26 – PM: 74.80 miles @ 15:18;
Thursday, June 25 – PM: 4.58 miles @ 9:41;
Wednesday, June 24 – AM: 4.05 miles @ 10:52;
Tuesday, June 23 – PM: 4.72 miles @ 7:34;
Monday, June 22 – PM: REST;

Total for week (Monday, June 15 – Sunday, June 21) = 67.90 miles
Sunday, June 21 – AM: 6.03 miles @ 7:32 + 1.4 miles @ 7:21;
Saturday, June 20 – AM: 9.79 miles @ 7:02;
Friday, June 19 – PM: 13.65 miles @ 6:59 with 1×45 SSR;
Thursday, June 18 – AM: 12.02 miles @ 17:32;
Wednesday, June 17 – AM: 16.65 miles @ 12:01 with 1×30 SSR;
Tuesday, June 16 – AM: 8.25 miles @ 20:22 with 1×45 SSR;
Monday, June 15 – PM: REST + Travel;

Total for week (Monday, June 8 – Sunday, June 14) = 71.50 miles
Sunday, June 14 – AM: 14.25 miles @ 11:09;
Saturday, June 13 – AM: 10.82 miles @ 8:10;
Friday, June 12 – PM: TRAVEL to ITALY;
Thursday, June 11 – PM: 11.49 miles @ 7:36;
Wednesday, June 10 – 12.31 miles @ 6:40 with 1×30 SSR;
Tuesday, June 9 – PM: 3.73 miles @ 7:35 + 13.28 @ 6:47 with 1×45 SSR;
Monday, June 8 – PM: 5.60 miles @ 7:19;

Total for week (Monday, June 1 – Sunday, June 7) = 50 miles
Sunday, June 7 – AM: 3.0 miles @ 10:00 warm up + 4.01 miles @ 5:18 NYRR Retro + 11.28 @ 7:59;
Saturday, June 6 – AM: REST;
Friday, June 5 – PM: 10.56 miles @ 25:40 night run/hike;
Thursday, June 4 – PM: 13.35 miles @ 6:44 with 1×30′ SSR;
Wednesday, June 3 – 7.42 miles @ 7:15;
Tuesday, June 2 – PM: REST + Travel;
Monday, June 1 – PM: REST + Travel;

Total for week (Monday, May 25 – Sunday, May 31) = 76 miles
Sunday, May 31 – AM: 50 miles @ 9:26;
Saturday, May 30 – AM: 4.0 miles @ 9:09;
Friday, May 29 – PM: REST;
Thursday, May 28 – PM: 5.55 miles @ 7:28;
Wednesday, May 27 – 7.94 miles @ 7:31;
Tuesday, May 26 – PM: 7.25 miles @ 8:35;
Monday, May 25 – PM: 0.5 miles @ 12:00 with 300ft D+ and Elliptical 1.5 miles with 1,268ft D+ REST;

Total for week (Monday, May 18 – Sunday, May 24) = 72.55 miles
Sunday, May 24 – AM: 16.76 miles @ 7:03;
Saturday, May 23 – AM: 12.21 miles @ 7:49;
Friday, May 22 – PM: 6.61 miles @ 7:26;
Thursday, May 21 – PM: 6.89 miles @ 6:43;
Wednesday, May 20 – 12.16 miles @ 6:25 with 30′ SSR;
Tuesday, May 19 – PM: 2.71 miles @ 7:34 + 13.13 miles @ 6:46 with 45’SSR + 2.10 @ 8:13;
Monday, May 18 – PM: REST;

Total for week (Monday, May 11 – Sunday, May 17) = 76.73 miles
Sunday, May 17 – AM: 23.33 miles @ 6:53;
Saturday, May 16 – AM: 17.13 miles @ 7:21 with 30′ SSR;
Friday, May 15 – PM: REST;
Thursday, May 14 – PM: 13.19 miles @ 6:32 with 30′ SSR;
Wednesday, May 13 – 1.65 miles @ 9:13 + 5.56 @ 8:07;
Tuesday, May 12 – PM: 2.50 miles @ 7:44 + 8.25 miles @ 8:02;
Monday, May 11 – PM: 5.12 miles @ 7:19;

Total for week (Monday, May 4 – Sunday, May 10) = 70.72 miles
Sunday, May 10 – AM: 15.52 miles @ 7:09;
Saturday, May 9 – AM: 12.08 miles @ 12:11 with 30min SSR;
Friday, May 8 – PM: 7.29 miles @ 7:52;
Thursday, May 7 – PM: 7.71 miles @ 7:03;
Wednesday, May 6 – 13.17 miles @ 6:41 with 30min SSR;
Tuesday, May 5 – PM: 12.29 miles @ 7:05 with 30min SSR + 2.66 miles @ 7.21;
Monday, May 4 – PM: REST

Total for week (Monday, April 27 – Sunday, May 3) = 70 miles
Sunday, May 3 – PM: 4.02 miles @ 8:32;
Saturday, May 2 – AM: 25.73 miles @ 10:14;
Friday, May 1 – AM: 15.0 miles @ 12:54;
Thursday, April 30 – AM: 18.63 miles @ 9:53 with 4×10;
Wednesday, April 29 – REST-Travel (1 mile jog to mechanic);
Tuesday, April 28 – PM: 6.03 miles @ 9:07;
Monday, April 27 – PM: REST;

Total for week (Monday, April 20 – Sunday, April 26) = 92.69 miles
Sunday, April 26 – AM: 17.01 miles @ 9:36;
Saturday, April 25 – AM: 19.04 miles @ 7:01;
Friday, April 24 – PM: 13.73 miles @ 6:45;
Thursday, April 23 – PM: 13.32 miles @ 6:32 with 3×10;
Wednesday, April 22 – PM: 13.25 miles @ 6:24 with 3×12;
Tuesday, April 21 – PM: 7.98 miles @ 7:35 + 2.32 miles @ 8:15;
Monday, April 20 – PM: 6.04 miles @ 7:51;

Total for week (Monday, April 13 – Sunday, April 19) = 66.26 miles
Sunday, April 19 – AM: 5.01 miles @ 7:51;
Saturday, April 18 – AM: 27.36 miles @ 11:38;
Friday, April 17 – PM: 6.1 miles @ 6:53;
Thursday, April 16 – PM: 8.77 miles @ 6:46;
Wednesday, April 15 – PM: 9.31 miles @ 6:21 with 3×6;
Tuesday, April 14 – PM: 8.08 miles @ 7:26 + miles 1.63 miles @ 8:17;
Monday, April 13 – PM: REST;

Total for week (Monday, April 6 – Sunday, April 12) = 80.14 miles
Sunday, April 12 – AM: 0.5 miles @ 10:00 + 15.01 miles @ 11:03;
Saturday, April 11 – AM: 13.39 miles @ 6:25 with 3×10;
Friday, April 10 – PM: 13.00 miles @ 7:11;
Thursday, April 9 – PM: 13.19 miles @ 6:27 with 3×10;
Wednesday, April 8 – PM: 13.19 miles @ 6:25 with 3×12;
Tuesday, April 7 – PM: 7.75 miles @ 7:56 + 4.1 miles @ 8:23;
Monday, April 6 – PM: REST;

Total for week (Monday, March 30 – Sunday, April 5) = 82.29 miles
Sunday, April 5 – AM: 15.85 miles @ 12:50 + 0.11 + 0.29 miles;
Saturday, April 4 – AM: 6.22 miles @ 5:31 Scotland – 4 miles warm up and 2.33 miles cool down;
Friday, April 3 – AM: REST;
Thursday, April 2 – PM: 13.9 miles @ 6:58;
Wednesday, April 1 – PM: 13.06 miles @ 6:41 with 3×10;
Tuesday, March 31 – PM: 3.87 miles @ 9:21 + PM: 14.01 miles @ 6:47 with 3×12;
Monday, March 30 – PM: 8.65 miles @ 6:55;

Total for week (Monday, March 23 – Sunday, March 29) = 67.3 miles
Sunday, March 29 – AM: 10.13 miles @ 7:20 + 0.11 hike;
Saturday, March 28 – AM: 15.12 miles @ 7:20 with 3×10 + PM: 4.50 miles at 7:39;
Friday, March 27 – AM: 9.04 miles @ 7:13;
Thursday, March 26 – PM: REST;
Wednesday, March 25 – PM: 12.04 miles @ 6:22 with 3×12;
Tuesday, March 24 – PM: 6.85 miles @ 6:48 + 9.50 miles @ 8:14;
Monday, March 23 – PM: REST

Total for week (Monday, March 16 – Sunday, March 22) = 68.61 miles
Sunday, March 22 – AM: 11.07 miles @ 11:48;
Saturday, March 21 – AM: 13.63 miles @ 6:37;
Friday, March 20 – PM: REST – fever;
Thursday, March 19 – PM: 10.30 miles @ 7:41;
Wednesday, March 18 – PM: 12.60 miles @ 6:56 with 3×12;
Tuesday, March 17 – PM: 4.01 miles @ 6:52 + 12.12 miles @ 8:04;
Monday, March 16 – PM: 4.89 miles @ 8:09

Total for week (Monday, March 9 – Sunday, March 15) = 70.0 miles
Sunday, March 15 – AM: 13.1 miles @ 5:35 + 2 miles warm up;
Saturday, March 14 – AM: 5.43 miles @ 7:45;
Friday, March 13 – PM: 7.31 miles @ 7:18;
Thursday, March 12 – PM: 11.02 miles @ 7:16 with 6×3;
Wednesday, March 11 – PM: 13.36 miles @ 6:44 with 8×3;
Tuesday, March 10 – PM: 6.26 miles @ 6:43 + 7.01 miles @ 8:43;
Monday, March 9 – PM: 4.47 miles @ 7:18;

Total for week (Monday, March 2 – Sunday, March 8) = 72.51 miles
Sunday, March 8 – AM: 14.94 miles @ 7:02;
Saturday, March 7 – AM: 14.88 miles @ 6:55 with 6×3 + 1.75 @ 8:30;
Friday, March 6 – PM: 12.75 miles @ 6:32 with 8×3;
Thursday, March 5 – PM: REST – club night;
Wednesday, March 4 – PM: 13.90 miles @ 6:34 with 8×3;
Tuesday, March 3 – PM: 9.19 miles @ 9:33 in Snowy CP;
Monday, March 2 – PM: 3.10 miles @ 6:38 avg on treadmill with 400 @ 4:50 and 400 at 4:48;

Total for week (Monday, February 23 – Sunday, March 1) = 65.03 miles
Sunday, March 1 – AM: 4.0 miles warm up + 3.13 miles @ 5:19 Washington Heights 5k + 4.22 miles @ 8:33 cool down;
Saturday, February 28 – AM: 7.94 miles @ 7:38;
Friday, February 27 – PM: 12.93 miles @ 6:58 with 8×3;
Thursday, February 26 – PM: 8.01 miles @ 7:30;
Wednesday, February 25 – PM: 12.77 miles @ 6:49 with 6×3;
Tuesday, February 24 – PM: 13.01 miles @ 6:50 with 8×3;
Monday, February 23 – PM: 3.01 miles @ 7:04 avg on treadmill;

Total for week (Monday, February 16 – Sunday, February 22) = 75.02 miles
Sunday, February 22 – AM: 11.1 miles @ 21:06 Breakneck #3;
Saturday, February 21 – AM: 12.75 miles @ 6:42 with 8×3;
Friday, February 20 – PM: 12.42 miles @ 7:02;
Thursday, February 19 – PM: 13.21 miles @ 6:44;
Wednesday, February 18 – AM: 11.75 miles @ 7:17 with 6×3;
Tuesday, February 17 – PM: 13.78 miles @ 7:27 with 8×3;
Monday, February 16 – PM: REST;

Total for week (Monday, February 9 – Sunday, February 15) = 70.0 miles
Sunday, February 15 – AM: 4.16 miles XC skiing + 4.26 miles @ 15:28;
Saturday, February 14 – AM: 13.29 miles @ 6:55;
Friday, February 13 – PM: 12.11 miles @ 6:51 with 6×3;
Thursday, February 12 – PM: 13.04 miles @ 6:53 with 8×3;
Wednesday, February 11 – AM: 6.23 miles @ 14:09 – Breakneck #1;
Tuesday, February 10 – PM: 8.07 miles @ 7:04 Recovery;
Monday, February 9 – PM: 8.05 miles @ 7:21 Recovery;

Total for week (Monday, February 2 – Sunday, February 8) = 39.86 miles
Sunday, February 8 – AM: 12.48 miles @ 7:14;
Saturday, February 7 – AM: 11.40 miles @ 7:02 with 8×3;
Friday, February 6 – PM: REST – Sick;
Thursday, February 5 – PM: REST – Sick;
Wednesday, February 4 – PM: REST- Sick;
Tuesday, February 3 – PM: 12.43 miles @ 7:35 with 8×3 + 3.54 miles @ 9:10;
Monday, February 2 – PM: REST – sick;

Total for week (Monday, January 26 – Sunday, February 1) = 58.75 miles
Sunday, February 1 – AM: 4.0 miles @ 5:22 + 2 miles warm up and 1 mile cool down;
Saturday, January 31 – AM: 13.22 miles @ 6:51 with 8×3 (should have been 90 min endurance run);
Friday, January 30 – PM: 7.51 miles @ 8:45 recovery;
Thursday, January 29 – PM: 4.64 miles @ 6:49 with 2×3 failed treadmill work;
Wednesday, January 28 – AM: 12.76 miles @ 7:07 with 8×3;
Tuesday, January 27 – PM: 7.30 miles @ 8:43 + JH at powerhouse;
Monday, January 26 – PM: 5.77 miles @ 7:49;

Total for week (Monday, January 19 – Sunday, January 25) = 80.5 miles
Sunday, January 25 – AM: 14.84 miles @ 7:34 with 6×3;
Saturday, January 24 – AM: 16.16 miles @ 7:25;
Friday, January 23 – PM: 7.57 miles @ 8:32;
Thursday, January 22 – PM: 12.88 miles @ 6:47 with 8×3;
Wednesday, January 21 – AM: 12.75 miles @ 6:59 with 8×3;
Tuesday, January 20 – PM: 10.75 miles @ 8:07;
Monday, January 19 – PM: 5.55 miles @ 7:35;

Total for week (Monday, January 12 – Sunday, January 18) = 72.90 miles
Sunday, January 18 – AM: 12.02 miles @ 6:36 with 6×3 (indoor) + 0.62 miles warm up on icy roads;
Saturday, January 17 – AM: 14.73 miles @ 7:09;
Friday, January 16 – PM: 6.95 miles @ 8:30;
Thursday, January 15 – PM: 12.78 miles @ 7:21 with 6×3;
Wednesday, January 14 – AM: 12.30 miles @ 6:56 with 8×3;
Tuesday, January 13 – AM: 8.06 miles @ 6:59;
Monday, January 12 – AM: 6.08 miles @ 7:16;

Total for week (Monday, January 5 – Sunday, January 11) = 63.29 miles
Sunday, January 11 – AM: 7.15 miles @ 11:03;
Saturday, January 10 – AM: 6.25 miles @ 5:37 Joe K 10k + 1.36 @ 11:22 cool down;
Friday, January 9 – PM: 8.8 miles @ 7:08;
Thursday, January 8 – PM: 12.01 miles @ 7:05 with 6×3;
Wednesday, January 7 – PM: 12.4 miles @ 7:03;
Tuesday, January 6 – PM: 11.15 miles @ 7:25 with 6×3;
Monday, January 5 – PM: 4.17 miles @ 7:41;

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7 comments on “2015

  1. Danny says:

    Hi Carlo It’s Danny one of your WS brethren. I follow your running and are very impressed with how you keep getting faster and faster. As I am trying to improve, I was just wondering what do you attribute your success to?

    Another question, if you don’t mind, and I completely understand if you wanna keep your secrets, Is I see you do 6×3 or 8×3 sometimes 3 times a week. Just wondering about those, because it’s obviously working.

    Thank you and I wish you continued success.
    Hope to see you at Scotland.
    d

    • Danny!! You are one tough dedicated runner out there. Paul always tells me how hard you work, and you can see it from your results..always beyond 80%!!
      I have no secrets about my training. I have a person helping me structure my weeks especially because my training is finalized towards ultras, not road races. Rarely I have taper or rest before a race, and actually I often have hard tempos or repeats the night before.
      As far as the repeats, that segment started back in January and finished before the half. It wasn’t pure speed, but it helped increasing it to a point I never experienced before. Now I’ll be into longer repeats of 12, 15 and 20 minutes, more geared towards mountain races.
      I’ll be at the Scotland 10k so we can talk more if you want

  2. Danny says:

    Carlo if your running the times you are with out tapering your a much better runner than your performances indicate. I had hopes of trying to keep you in view at Scotland but after seeing your kleinerman time back in January, there is no way. I will root for you from the dust I’m running through. I appreciate you getting back to me, keep up the great work.. See you Saturday.

    • You can keep me in sight with no issues. I had a tough race at the Joe K. and had a much better time in Norwalk for the 10k boston build up. I was hoping to beat that 34 min at the Scotland, but given the recent cold I have had, I might just try to be around 35. Anyway, everything is good, as long as it is achieved with hard work. There are bad days and good days, and we have to accept them the same way. Not every race is a PR and not every race is great. I enjoy the training more than the race, because it is the challenge against myself. See you soon!!
      PS: my gf Michelle after the last race told me: wow, look at the legs of your teammate…I told her: that’s Danny…I wish I get to his age and run what he does…

  3. Danny says:

    Your my kinda guy Carlo. Your attitude and philosophy is what I believe to be the most intelligent way to approach running. That being said, I would not bet against any of your goals. Tell Michelle I would trade my legs for your running ability any day. And when you reach my age you’ll be setting records. Let’s get ’em Saturday.

  4. Danny says:

    Well done Carlo, well done indeed. If you were sick, I want what you got. Your getting faster and faster. You must tell me what you think contributes most to your impressive fitness. By the way, you were nowhere in sight. 🙂

    • I’m glad I had a decent race. After the weekend with Paul I knew I could not aim for a great race. I’m impressed with his run.
      I’ll take this 34, but I’m a little pissed for not getting to 33. Looking back it seems like I felt asleep at mile 4 to 5 and was not able to switch gears there.
      No big deal, it will be a challenge for next year; unfortunately now I’ll focus on long stuff so I’ll loose a lot of speed. 😦

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