11/28-12/4

Mon - 7m (3x 2/2/4 full rest)
34/35/75
35/35/72
35/34/70
Tues- 0m (cold and raining)

Wed- 7m (3x1500...100m recovery)
5:24/5:20/5:15
This was tough, the workout was supposed to be 5x1500 but with racing this weekend i figured 3 would be enough.

Thurs- 5+ 35:09

Fri- 0

Sat- 5m 32:03

Sun - 7 46:05 beech hill

11/21-11/27

Mon- Am 3m (19:39)
Pm 5m (35:10) Legs felt like junk today. hopefully cutting my Pm run short helps
Tues- 0m (legs still felt crappy today. decided to rest)
Wed-0m
Thurs- 8m (Seacoast turkey trot 17:45)

11/14-11/20

Mon- Am 7m (50:04)
Pm 5m (36:03)
Tues- Am 4m (30:16)
Pm 8m (53:56)
Wed- Pm 11m (workout) 4x800, 4x400 (halfrest)
2:37/78/2:41/79/2:38/77/2:35/74
Thurs- Am 2m (13:40)
Pm- 9m (59:31)
Fri- Pm 7m (48:36) A lot of out and backs, didn't run this morning and was dark when i got home so had to stay on limited
sidewalks on one road.
Sat- 0m
Sun- 8m ( went to slatterys lost the battle with the demons...bad day)


Total - 61m (6days)

Overall- got some good mileage in not the total i wanted but its a start. 1 good workout and a poor race, need to get my confidence back.....all in do time I hope.

Stock-ade-athon 15k

Today was the Stock-Ade-Athon 15k, I went into this race a bit nervous after last weeks race and only being back 5weeks. I arrived around 7:45 shortly after we were out for a warm-up, I felt good and had no issues with my shin. Once the race went out I wanted to stay relaxed and get out a bit slower to avoid any blow-ups. I got out in 5:39 and felt pretty good over the next 4 miles I was in a group with 2 other ARE members I hit 5m in 28:43 shortly after 5 the course begins to climb this was the part of the course i thought I would be able to make up ground on those who went out faster. Instead I started to real backwards and struggled with the climbs. Shortly after the 8m mark I finally found some fight after 3 bad miles, from 8-9 I was able to salvage my 2nd fastest mile of the day 5:32 and had a good kick in the final .3. Overall it was a ok race steps in the right direction, I was also happy that even tho i had some tightness in my shin it never got past that.

Splits
1)5:39
2)5:42
3)5:48
4)5:30
5)6:02
6)6:29
7)6:29
8)6:43
9)5:32
.3)1:48

Mile 8 seemed to be a bit long but even so it was a bad mile. Hoping to bump up the mileage over the next couple weeks and build my endurance up.

11/7-11/13

Mon-0
Tues- Am 2m (13:10)
Pm 5m (34:30)
Wed- pm 7m (3x800 @ 15k pace 2x800 striding straights jogging turns)
Thurs- 0
Fri- Am 5m (35:44)
Pm 3m (19:53)
Sat- 4.5 (31:16)
Sun- Am 13m (stockadeathon 15k 55:45)

10/31-11/6

Mon- 7m (46:00)
Tues- Am 2m (13:49)
Pm 11m (1:10:49)
Wed- Pm 9m (workout) 2x1k/8/6/4/2 (Recovery 4/4/2/2/1)
3:12/3:09/2:33/2:36/1:54/1:56/74/74/36/32....Good workout had a great group to latch on too, was supposed to start at 5k pace and work down. Might have been a bit fast for the 1k's but it felt good to be in a group like that.
Thurs- Am 4m (28:12)
Fri- 3m (21:01)
Sat- 8m (5k road race 17:48...first race in 2 months had no pop in my legs but breathing felt good. It's a starting point
Sun-9m (no time) in Dover. Just wanted to cover the distance, felt sluggish to start but attacked the hills just to turn over.

Total-53m had 1 good workout and a ok race. Next week will be a easier week with the first team race on the schedule. Hope to have some pop when we hit the line next sunday

10/24-10/30

Mon- AM 3m (20:48)
PM 7m (44:59) last 1.5 8:03 (5:21pace)
Tues- Am 3m (20:49)
Pm 5m (32:43)
Wed Pm 9m (workout)
6x1000 (400 recovery) 3:17/3:18/3:16/3:18/3:22/3:09....Overall happy with the workout not happy with the 5th didn't go with Josh when he surged. bounced back on the last rep. Good Day
Thurs- Am 2m (14:19)
Pm 5m (35:19) Strides
Fri - Pm 10m (1:03:43)
Sat- 0
Sun- 13m (1:34:57) w/ Matt

Total- 57 (6 days)

Felt good this week, good workout and another long run. Looking to stay around 60-65 these next 2 weeks leading into stock-ad-athon

10/17 - 10/23

Mon- Am 2m (13:23)
Pm 5m (31:14)
Tues- Am 0 (didn't sleep well)
Pm 5m (33:16)
Wed- 7m - Workout 4x800 (tempo,10k,5k,3k) (Rest: 100,200,300) 3min recovery 2m same paces
This was a tough workout, I felt really good till the final 800 of the 2m fell of a bit. Happy with the workout, beginning to feel strong. Times (2:49,2:41,2:40,2:38) Recovery (30,104,143) 2m (10:51) Splits 5:19/5:32
Thurs- Am 2m (14:14)
Pm 10m (1:06:02) w/ Derrick
Fri-0m
Sat- Am 8m (58:04) W/ Hammett, Fyffe, Ferenc, Boj and Matty P
Sun- Am 12m (1:19:36) W/ Najem, Matty P and Miller

Total- 51m (6days) Good week happy with the miles. 1 good workout and solid long run with Najem, Matty P and Miller avg 6:40 pace in Rindge Nh pretty hill place.

10/10-10/16

Mon- AM 2m (13:41) no pain
Pm 3m (18:32) 9:40 out, 8:52 back
Tues- AM 2m (13:14)
Pm 3m (23:44) Rpi Xc course with Shaun
Wed- Pm 10m (1 x mile striding straights, 3x mile @ threshold, 1x mile striding straights (45sec recovery)
6:57/5:30/5:33/5:30/7:00. Good workout didn't have any issues with my shin so good test, taking tomorrow and friday easy before keene.
Thurs- 5m (32:34) So i might have lied saying I was going to take it easy...but it felt easy and I felt smooth so I'm happy.
Fri- 0
Sat- Am 7m (52:53) with Sontag. On rail bed in Keene
Sun- 10m (1:08:47) with Boj. On rail bed tried to help him with his workout he was crushing it

Total-42m

Good first week shin feels good. Had a good workout Wednesday and good mileage for 6 days

Update

As some of you have noticed I ended up getting injured again. This time nothing to serious, I had been feeling pain in my shin and was nervous that it could be a stress fracture. After 2 visits with the doctor he described it as a strain of the tendons from about my ankle to mid shin. With that the only recovery was stretch and rest. As of 10/3/2011 I agreed to pull out of CCM, for now i am finishing up my two weeks off and going to try and resume training on Monday. I am a bit disappointed about yet again missing the marathon, the big difference is last year I felt i was in good shape this year not as much so it was a bit easier to handle. As for racing I don't know when I will race again I am going to wait it out and see. Till then I plan on rebuilding my mileage and get back to weekly track work in hopes to race a few indoor meets this year.