7/4-7/10

Mon- 9m (4 on the 4th 20:59)
Tues- 0 (long day @ work)
Wed-8m ( fartleak over 3.8m 2 loops of 1.9 first loop min on min off 2nd 2min on min off) Total time 21:23 legs were tired
Thurs- 7m 47m
Fri-0
Sat-9m (Team teagens 5k 17:21 might have been long...we passed the lead bike before the mile
Sun- 13m 1:30:28 w/Jeff

Total- 46m

Gotta get my miles back up, waiting for stowe before i make any changes...after stowe I want to start to change over to marathon mode..good race monday the rest of the week i was tired.

2/4/6/8/16

Where: Saratoga springs high school
Who: Stryders

200/400/600/800/1600 (200 rest after 2/4/6, 400 after 8/1600) followed by 4x200

Times: 38/78/1:56/2:35/5:05/33/33/31/30

Overall: Good workout, felt smooth thru it all was hoping to dip under 5 in the mile but went negative 238/227..Ready for the 4th...shooting for sub 21

6/27-7/3

Mon-7m (stryders 5k 18:32 2nd) hilly trail race.
Tues- 3m 20:45 (solo) 7m 50:20 w/jen
Wed- 8m ( workout)
Thurs-7m 47:41 in gavensport w/jen
Fri- 7m 48:50 w/Shuan
Sat-5m 31:53 in Keene
Sun- 5m 35 W/Najem

6/20-6/26

Mon- 8.5m 59:51 w/Jen
Tues- 5m 34:54 (@4)
5m 37:27 (@5 w/jen)
Wed- 10m (6x800 half time rest)
2:33/2:41/2:38/2:36/2:35/2:29
5x100 hill sprints
Thurs- 5m (leg fell asleep)
Fri-0
Sat-8m w/Jimmy and Brock
Sun-0

6/13-6/19

Mon- 7m (46:49) 5 x strides
Tues- 8m (51:27) Lift
Wed- 11m (fartleak 5,4,3,2,1...2m between...5m 28:18) 6 x strides
Thurs- 8m 59:05 (5 w/Jen)
Fri-0
Sat-0
Sun-7m

total- 41m

Not the miles I wanted but 2 days off from traveling is ok back to 60's next week

6/6-6/12

Mon- 5m 36:33 with Jen Adams @ saratoga park
Tues- 10m 68:19 @ s.s.p. (5 w/Jen)
Wed- 6x1000 (3:43/3:44/3:38/3:23/3:18/3:13) 1:30 recovery @ Saratoga park..Trail loop...11m
Thurs- 10m 71:21 solo @ Saratoga park
Fri- 5m 34:59 Legs were tired
Sat- 9m (17:30 greenfield dragon 5k 1st) Hilly course)
Sun- 9m (16:46 Crossing of the colony 5k 2nd got out kicked over the final 300m)

5/30-6/5

Mon-22m 2:50:45 Ferenc's to Fyffe's w/boj, Hammett, Pipp, George and James
Tues- 0m recovered from Monday. Lifted upper body/core work
Wed- 8m (1.1m repeats over rolling hills @Saratoga springs state park
7:00/6:41/6:55 @ tempo pace)
Thurs- 9m 58:39
Fri-0
Sat- 5m
Sun- 20 (rhody 5k 16:33)

Total- 64m

5/23-5/29

Mon- 8m- 48:56
Tues- 5m- 35:43
Wed- 8m (3x800 half rest @5kpace/ 1.5 mile cut back,every 800
2:36/2:34/2:33. 2:50/2:31/2:41

B1st peepers 5k / Nashua 6k

This weekend was a busy weekend with my hometown race saturday and the GP 6k sunday. Saturday turned out to be more of a struggle then anything else, I had some blood drawn for my new job and felt light headed when I woke up that morning. I felt like I was pressing the whole race and never had a point of feeling smooth, I was able to get 2nd in 16:44 I felt that I should have been able to hang with the winner better but just didn't happen. Going into sunday I figured that it would be much of the same as the day before, Lucky for me I felt really good it wasn't till the last mile that I started to hurt but never slowed down I just wasn't able to change gears late. Overall I was 35th in 20:19 which is my first time at this distance.

It was a good weekend and looking forward to having this next one off and getting ready for Rhody.

James Joyce

Today was the 10k of the GP series, going into the race I was looking to run 34min or better with a pr of 34:4x I wanted to try and work that down. The race got out smooth as I settled in with Ben, Jim and George through the first mile all that I was on my mind was I rushed and forgot my calf sleeve ( haven't run without it in months) after the mile though I became confident that it would be ok my achilles didn't hurt. As we moved threw the next two miles we worked together threw a few packs, I wanted to continue to do this which I was able to do. It helped having KG out there keeping me going. The next few miles had some rolling hills and one decent winding climb, I started to feel a bit tired at 5m but knew I had to keep pushing. Overall I finished in 33:52 for a new pr, I was happy with the race and was also pumped that my 5m split was the fastest 5 i have run since college. After the race I ran down the course a bit to watch Haley finish up in her first GP race she ran well and was CMS 4th women.
Overall it was a good day we got the W and I think most people were happy with there races.

Splits
5:23
5:30 10:53
5:26 16:19
5:25 21:45
5:31 27:16
5:31 32:47
1:04 33:52