7/23 - 7/29

Mon - Am 2m

Pm 8.5 (57:24)

Tues - 2m (11:03) Went to Colonie track meet. The meet was ahead of normal schedule which didn't give me any time to warm up, afterwards I had no motivation so I just called it a day.

Wed - Am 3m

Pm - 6+

Thurs - Am 3m

Pm 3m (21:42) In Keene

Fri - Am 2m with campers

Pm 15m Blessing of the fleet

Sat - 11m (1:20)

Sun - 15m (1:45:58) In Putney

Total - 71m

7/16-7/22

Mon - 0 Needed a day to recover from Stowe. Legs felt like junk all day, drank 4 Nalgene bottles later I almost felt like I was rehydrated.

Tues - Am 3m (23:50)

Pm 5m (34:48) Waited till 9pm to run trying to wait out the heat. felt like we were flying but I guess thats part of running at night

Wed - 11m track work out. 2x1200/3x1000/2x800 (400/200 rest) @ LT for 12/1k and 8's @ 10k

4:14/4:14/3:29/3:28/3:29/2:43/2:42

Was supposed to do 3x800 but noticed the group was waiting so I ended 1 early, when I got back to the tent I realized they had already left. oh well got 9k of running on the track and felt smooth and light, reassured that Stowe was just a tough day.

Thurs - Am 3m (NT)

Pm 7m (48:42)

Fri- Am 3m (NT)

Pm 9m (1:02:00)

Sat - Am 6m @ silks and satins (just watched)

Sun - 11m (1:16:12) waited till about 7pm before getting out the door, felt good and relaxed.

Total - 58m (6days)

7/9 - 7/15

Mon - 9m (Camp Saratoga fun run) Went up to Wilton for the fun run 3m warm up/cool down 5k trail race 18:13 5th overall. Just didn't have it on the climbs, just tried to stay relaxed and work the areas that I could work.

Tues - Am 3m (NT)

Pm 9m (1:00:27) Went to meet with Derrick but no dice.

Wed - Am 3m (NT)

Pm 8m (track) 6x600 (400 rest) 1:57/1:57/1:59/1:59/1:58/1:54

Felt like I could continue to run the times each set but couldn't go any faster with the group, just didn't have any pop in the legs. Oh well

Thurs - Am 4m (NT)

Pm 5m (35:30)

Fri - 8m (55:12)

Sat - Am 3m (NT)

Sun -14m @ Stowe - rough day

Total -69m

4th of July - AKA Great day

This morning was the Fire Cracker 4m in Saratoga Springs , NY. The plan was to get up at 645 and be on the road by 715, I was wide awake at 605 decided to lay in bed until 640 had some oatmeal and was on the road at 715 like planned. We got to Saratoga at 750 and hung out until 820 before going for a warm-up with the guys, got back and had to find a bathroom ( approx 3000 ppl) had to do some good recon. Found one in the city center, perfect got back to the tent and changed into flats before heading to the line. Got in some strides and tried to get to the line but people weren't moving, ended up in the 2nd-3rd row once the race went out I got pasted by a ton of people some kids wearing spikes (w/o the spikes in) Dick (ARE Coach) was at the half mile giving splits I heard 23x something but was more just trying to relax early with the heat. I came thru the mile in 5:17 (clocks on course didn't wear a watch) and started to move up pack by pack, at 2m (10:40) I caught up to teammates Eamon and Tony I started to work with them to close on the guys in front of us. A bit after 2.5 there is a nice down hill which I used to catch the final group I would get up to today, we rolled thru 3m (16:05) and I knew I needed to stay in contact and roll on the hill at 3.5 we also got a 5k split which was cool hit in (1640) PR on the year. When we hit the hill I was able to pass all of the people in the pack, in the final 500m one person came back on me but I was able to hold the rest of the group off to finish 23rd in (21:40) I was pretty pumped with the race we hit the course in reverse for a cool down and to cheer people in.

Afterwards we meet up with a co-worker grabbed some food and hit up the pool in saratoga, chilled there till about 5 headed back to saratoga to grab some dinner. At this point the wine bar next door to Jess's apt was open, and needless to say the hostess was smoking hot. We hit up a mexican joint for food then to plumb dandy for some frozen yogurt, we headed back to our co-workers to pick up our stuff from the race. Got a nice smile from said hostess and Jess hinted I should talk to her, made the decision I'd give her the digits. long story short....introducing myself to her was not the last time I talked to her that night...CA- CHING got her #....quite possibly best day of the year!

7/2 - 7/8

Mon - Am 3m (NT)

Pm 4m (32:08) Previewed the fire cracker 4 course with Eric and Lyman ( co-worker)

Tues - Am 3m (NT)

Pm 3m (NT) Just relaxed today with 2 shake out runs hoping to feel fresh tomorrow for the race.

Wed - Am 10m - Fire Cracker 4m 21:40 23rd overall (race report to follow)

Thurs - Am 3.5m (NT) W/Renee and Eric

Pm 10.5 (1:12:45) Felt pretty good, calfs were a bit tender today but overall felt comfortable.

Fri - Am (NT)

Pm 7m (50:21)

Sat - Am 5m (37:00)

Pm 5m (32:46)

Sun - Am 12+ (1:30:30)

Total - 69m

Good week with a solid race, next on the list will be Blessing of the Fleet 10m.

6/25 - 7/1

Mon - Am 3m (NT) Out & back

Pm - 9m (61:30) had the plan to go out for 7, we had a loop planned but neither of us could remember how it went 100% turned out to be a good way to start the week.

Tues - Pm - 9+ (65:04) did normal loop with Derrick

Wed - Am 3m (NT)

Pm - 10m (workout) 2/2/4/4/8/mile/ 4x200

39/38/75/78/2:43/5:18/33/29/32/31

Thurs - 9m (1:04:25) decided to do a 9m loop, I planned to decided when we got close to home if i was feeling good I would add on. Legs felt tired so I called it good at 9.

Fri - 7m (50:19) out&back legs felt like junk again

Sat - Am 5m (37:07)

Pm 6m (38:25)

Sun - 14m (1:38:09) Had the plan to run 20 with Tom, but my body had different ideas. We meet up with Chuck and a few others at the bike path about 11m in I called it after about 1.5 with those guys my legs were cramping pretty bad.

Total - 75m

6/18 - 6/24

Mon - Am 10m in Newmarket with Sam Wood, no watch this morning we just went out and ran. A nice mix of roads and trails with some nice climbs on the roads.

PM - 5m (33:05) Felt good and under control, legs felt refreshed after the morning run.

Tues - 11m (1:15:01) Did a loop in Durham, had some nice roads with some rolling hills. The best part was there was orientation at UNH so plenty of cuties out.

Wed - 9m (65:xx) was supposed to do Min on min off with Sam, we decided to bag it do to the heat. That plan was changed to just run the 9m loop and survive. I struggled hard the last 1.5 took about 15mins to cover distance..

Thurs - 0 legs felt like junk and only have the morning to snag a run

Fri - 0 Tommy's wedding

Sat- 0 previous day should sum that one up

Sun- 16m (1:55:xx) in Keene with Boj, Thomas, Ryan and Plankey..nice way to break up my 4 hr drive home.

Total - 51 m not a horrible week but obviously could have been better if I didn't miss 3 days...next week will be another chill week shooting for 65-70.

Fathers day 5k

Sunday July 17th was the Fathers day 5k in Dover, NH. I decided to jump into the race and see where I was based on workout and previous races, I knew there was a good chance of someone being at this race as the past two years have been a good field for a local race. This was no different on my warm up I saw Nate Huppe I have raced him a few time and knew he would be running up front. As the gun went off I settled into 2nd and was 4-5secs off the lead, went through the mile 5:21 about 5-6secs back over the 2nd mile I was closing the gap and shortly before 2 I took the lead. At this point I wanted to try and break away instead of settling in, shortly after 2 1/4 I let off the gas a bit on a down hill to get ready knowing it was going to most likely come down to a kick. Once we hit 2.5 Nathan made a huge move and opened a gap, I tried to recover and go when he did but had nothing to go, with about 400 to go I knew it was over. I missed the splits for the other mile markers, I wasn't happy with the time today the from my past workouts I thought 1630 should have been do able and with having someone to race against I figured it was a perfect setup for a good time. Just didn't seem to have it today got a few weeks until I race again hopefully I'll have a better day.

6/11 - 6/17

Mon - 8m (55:06) - set out for the 11m loop with Eric, legs felt like shit decided to turn around at 4 when I was falling behind at 7min pace.

Tues - 10.5 (1:11:16) tried to wait out the rain today, decided at 530 to eat some food and that I would wait till 7 until I run. Eric headed out a little after 6 so it was going to be a solo run, which after yesterday was needed to be able to just run and have no idea what the pace was.

Wed - 10.5 (track W/O) 1xmile,2x800,4x400 half rest. The goal was to be 5:10-5:15 for the mile and hold that pace for the rest of the workout. I had some secondary thoughts of running faster but that would have been if everything went right. Overall I was still pumped with the workout, everyone else was doing a different workout so I was again working out solo which isn't to bad when there are 20-30 ppl on the track.

Times: 5:07/2:34/2:34/74/75/75/71

Good overall workout felt pretty smooth, I am thinking of possibly racing this weekend but will most likely be a game time decision.

Thurs - 9.5 (1:10:43) Nice and relaxed recovery run, legs felt a bit tired but the run was relaxed so never got to a point of adding fatigue.

Fri - 8m (52:19) With Eric,Tom,Pat and Chuck at the Nisky bike path

Sat- Am 4m (29:40) Nice easy shake out before driving home.

Pm 4m ( 27:40) Legs felt a bit heavy for second run but overall feel pretty good.

Sun - Am 9+ Fathers day 5k Dover 2nd overall (17:03) Race report to follow

Afternoon - 2m (15:20) in pool

Total - 65.5m decent week next week need to be in the 70-80 range

6/4 - 6/10

Mon - 9.5m (1:07:50) Did the normal loop in reverse to pick up Derrick, missed him some where then add on a loop thru some of the neighborhoods.

Tues - 11+ (1:17:33) Went down to Kinn's rd trails keep it relaxed till we got to the trails picked it up a bit in there and cruised home 26:33 for last 4.

Wed - 11.5m (workout) 3 x mile w/800 rest - @Albany track. 5:18/5:12/5:08 total time 26:47 for 4.5m (5:57 pace) Felt a bit sluggish on the first rep once I get going felt much better the middle mile was were I felt the smoothest. On the last rep I hit the 8 in the same time as the 2nd rep but was 2 secs slower on the 1200 and new I need to move my ass to not mess up my workout was able to negative split the whole workout and keep the rest a bit quicker.

Thurs - am 5m (39:01) out n back 5

Pm - 8+ (55:17) around Berlin

Fri, Sat , Sun - 0 spent time with the family.

Total - 45m