December 23, 2010

12/20 - 12/26/10

mon - 5 miles 35:45 TM
tue - 1 mile - ran my 1st Beer Mile @ Pontiff track in Metairie. Time was 7:07, drank Miller High Life
wed - 10 miles 1:04:00 around the BREC fields
thu - 10 miles 1:08:25 TM
fri - 12 miles 1:18:00 around lakes, to levee, and back brightside w/Andrew
sat - 11 miles 1:12:00 in Beau Chene
sun - 16 miles (Last Chance to Run 10k, 32:56, 1st, 3 mile w/u + 7 miles 49:35 in Beau Chene)
Total 65 miles

December 14, 2010

12/13 - 12/19/10

mon - 9 miles 55:30 TM
tue - 7 miles 48:55 TM
wed - 11 miles 1:08:20 TM
thu - 8 miles 56:00 TM
fri - 11 miles 1:16:00 TM
sat - 8 miles 56:55 around BREC Burbank fields
sun - 17 miles (Ole Man River 1/2, 1:10:57, 3rd. Splits; 5:18, 5:21, 5:21, 5:26, 5:30 (26:57 @ 5), 5:32, 5:26, 5:23, 5:26, 5:26 (54:10 @ 10), 5:26, 5:30, 5:48 last 1.1 miles. 2 mile w/u and c/d. 31st race of the year.
Total 71 miles

December 11, 2010

12/6 - 12/12/10

mon - recovering
tue - 4 miles 30:05 around BBH, felt good
wed - 5 miles 35:00 on TM
thu - 6 miles 40:30 on TM
fri - 9 miles 1:05:30 at the lakes w/Mike
sat - 6 miles 37:50 BBH
sun - 14 miles 1:33:55 BRBM
Total 44 miles

December 5, 2010

11/29 - 12/5/10

mon - 8 miles 54:20 TM
tue - 6 miles 37:30 TM w/2 miles @ 5:33
wed - 12 miles 1:28:10 TM
thu - 3+ miles 25:40 BBH
fri - 3 miles 22:00 in Memphis along river
sat - 26.2 miles, St. Jude Memphis Marathon, 2:30:50, 4th place. splits: 5:45, 5:27, 5:16, 5:35, 5:31 (27:36 @ 5 miles), 5:35, 5:37, 5:41, 5:39, 5:50 (56:00 @ 10 miles, wind picked up), 5:43, 5:48, 5:41 (1:13:45 @ half), 5:43, 5:39 (1:24:37 @ 15), 5:43, 5:41, 5:45, 5:47, 5:49 (1:53:24 @ 20), 5:44, 12:01 (22 + 23, back into wind), 6:09, 6:09, 6:07, 1:13
sun - 0
Total 58 miles

November 22, 2010

11/22 - 11/28/10

mon - 16 miles (AM: 6 miles 44:25 BBH--PM: 10 miles 1:06:40 TM)
tue - 15 miles (AM: 6 miles 44:00 BBH--PM: 9 miles 53:30 TM w/6 miles @ 5:33 pace)
wed - 9 miles 58:15 TM
thu - thanksgiving day off
fri - 8 miles 56:45 TM
sat - 10 miles (Goldenfliers 5 mile race, 25:38, 4th. 3 mile w/u + 2 mile c/d)
sun - 13 miles 1:36:30 Beau Chen
Total 71 miles

November 15, 2010

11/15 - 11/21/10

mon - 11 miles 1:12:10 TM
tue - 17 miles (AM: 6 miles 44:30 BBH--PM: 11 miles 1:06:50 TM w/6 @ MP)
wed - 20 miles (AM: 4 miles 31:35 BBH--PM: 16 miles 1:46:30 TM)
thu - 12 miles (AM: 6 miles 46:50 BBH--PM: 6 miles 42:40 TM)
fri - 20 miles (AM: 16 miles 1:51:20 BRBM--PM: 4 miles 27:35 BBH)
sat - 20 miles 2:02:55 River Rd. with Liss (64:07 / 58:48). Ran the last 7 as a progression from 6mpm pace down to 5:27 for the last mile
sun - 9 miles 1:01:10 around the BREC fields 3x
Total 109 miles

November 9, 2010

11/9 - 11/14/10

mon - 8 miles 56:50
tue - 18 miles (AM: 6 miles 44:00--PM: 12 miles 1:15:35 TM)
wed - 16 miles 1:45:40 TM
thu - 16 miles (AM: 6 miles 43:50--PM: 10 miles 1:08:25 TM)
fri - 12 miles 1:26:25 TM
sat - 8 miles --Cajun Cup 10k, 32:50, 2nd, splits were 4:56, 5:19, 5:19, 5:19, 5:24, 5:25, 1:03. 1 mile w/u + c/d
sun - 16 miles (AM: Run Through History 5k, 15:49, 2nd by 1 second. Splits 5:01, 5:02, 5:46 -- PM: 11 miles 1:16:00 around BREC fields w/Liss)
Total 94 miles

November 1, 2010

11/1 - 11/7/10

mon - 11 miles 1:11:50 TM
tue - 10 miles 1:03:40 TM
wed - 15 miles 1:39:35 at the lakes
thu - 0, a sore hip flexor came on w/ a vengence on the left side
fri - 8 miles 57:05 TM, felt 95% better and went in for a chiro adjustment
sat - 17 miles 2:01:50 brbm + 4 mile lake w/Jonathan
sun - 24 miles 2:26:45 w/Liss on River Rd (1:14:50 out / 1:11:55 back)
Total 85 miles

October 25, 2010

10/25 - 10/31/10

mon - 13 miles 1:26:40 w/10 x 10sec hills on the TM. Will be running the Jazz 1/2 in NO this Saturday...decided at the last minute. Was not going to run it b/c of the PE exam on Friday, but decided a hard run down st. charles and around audobon park will be much needed after that long day.
tue - 23 miles (AM: 6 miles 46:00 BBH--PM: 17 miles 1:50:00 at the lakes)
wed - 9 miles 1:04:15 TM
thu - 4 miles 30:00 TM, left calf was sore so I cut it short
fri - 0, took the PE exam today. Left the house a little before 7am and got home about 6pm, totally drained.
sat - 13 miles 1:11:05, Jazz 1/2 marathon, 1st place. splits; 5:18, 5:22, 5:22, 5:20, 5:25 (26:50 @ 5), 5:27, 5:30, 5:24, 5:26, 5:24 (54:04 @ 10), 5:24, 5:33, 5:26, 0:36. Made the news after:
http://www.wdsu.com/news/25576560/detail.html
sun - 0, another day to rest my calf
Total 62 miles

Photo by Melanie Hebert of WDSU

October 18, 2010

10/18 - 10/24/10

mon - 12 miles 1:28:10 TM
tue - 16 miles (AM: 4 miles 32:40 BBH--PM: 12 miles 1:19:50 TM w/10 x 150m)
wed - 20 miles (AM: 6 miles 48:40--PM: 14 miles 1:30:15 at the lakes, 4 mile w/u + 8 mile tempo in 47:30 + 2 mile c/d)
thu - 12 miles 1:22:30 TM
fri - 16 miles (AM: 6 miles 46:50 BBH--PM: 10 miles 1:11:50 TM)
sat - 11 miles (AM: 6 miles 43:25 BBH--PM: Octoberfest 3 mile, 15:10, 4:58/5:08/5:04, 2nd behind Adam in 15:08)
sun - 20 miles 2:07:30 River Rd, 4-12 were with Adam, 1:06:19 out and 1:01:20 back, 7:28, 6:50, 6:40, 6:50, 6:34, 6:31, 6:27, 6:22, 6:21, 6:13, 6:12, 6:09, 5:57, 6:07, 6:11, 6:12, 6:08, 6:19, 6:03, 5:49
Total 107 miles

October 12, 2010

10/11 - 10/17/10

mon - 9 miles 1:05:25 TM
tue - 15 miles (AM: 6 miles 43:15 BBH--PM: 9 miles 1:03:00 TM)
wed - 21 miles (AM: 6 miles 46:05 BBH--PM: 15 miles 1:37:40 TM)
thu - 18 miles (AM: 6 miles 46:25 BBH--PM: 12 miles 1:20:25 TM)
fri - 12 miles 1:29:50 TM
sat - 10 miles 54:45 Middendorf's Manchac race, 1st. splits; 5:24, 5:17, 5:30, 5:29. 5:34 (27:12 @ 5), 5:25, 5:33, 5:29, 5:34, 5:24
sun - 6 miles 47:05 BBH
Total 91 miles

October 6, 2010

10/4 - 10/10/10

mon - 12 miles 1:20:40 TM
tue - 16 miles (AM: 6 miles 43:00 BBH--PM: 10 miles 1:03:25 TM)
wed - 14 miles 1:28:20 TM
thu - 16 miles (AM: 6 miles 44:50 BBH--PM: 10 miles 1:09:05 TM)
fri - 12 miles 1:30:15 TM
sat - 8 miles 50:20 around Beau Chen
sun - 13.1 miles 1:11:28 + short w/u, North Shore 1/2 Marathon, splits: 5:19, 5:13, 5:21, 5:24, 5:25 (26:42 @ 5), 5:34, 5:27, 5:28, 5:29, 5:35 (54:29 @ 10), 5:28, 5:33, 5:58 (last 1.1)
Total 90 miles

September 28, 2010

9/27 - 10/3/10

mon - 12 miles 1:20:25 w/10 x 10 sec. hills
tue - 18 miles (AM: 6 miles 43:35 BBH -- PM: 12 miles 1:18:45 TM)
wed - 14 miles 1:25:10 TM w/4x2 miles in avg. 11:25
thu - 16 miles (AM: 6 miles 45:50 BBH -- PM: 10 miles 1:07:25 TM)
fri - 20 miles (AM: 14 miles 1:39:15 at the lakes -- PM: 6 miles 37:10 BBH)
sat - 13 miles 1:32:40 on brbm course w/jonathan
sun - 18 miles 1:51:25 w/Liss on river rd. (57:53 out / 53:32 back). Started out at 7min pace and finished at 5:40. Last 5 miles were at sub-6pace. This was a good run; staretd at 6:30 am, temp. was 60 degs. w/~10 mph wind out of N/NE. Somehow felt like a side or head wind the whole way. Didnt' really feel it at my back at all.
Total 111 miles

September 22, 2010

9/20 - 9/26/10

mon - 10 miles 1:00:15, TM w/4 x 30 sec + 3 x .5m + 4 x 1km
tue - 15 miles (AM: 4 miles 30:50 BBH--PM: 11 miles 1:14:35 highland w/6 x 20 sec strides)
wed - 10 miles 1:01: 05, TM w/6 miles in 35min of 5:1 cruise intervals + 6 x 200m strides
thu - 10 miles (AM: 4 miles 30:00 BBH--PM: 6 miles 40:00 highland w/6 x 20 sec strides)
fri - 5 miles 37:30 highland
sat - 7 miles (LSU xc meet, 29:05, 30th place + 2 mile w/u)
sun - 16 miles 1:50:50 river rd, 57:25 out / 53:25 back
Total 73 miles

September 15, 2010

9/13 - 9/19/10

mon - 6 miles 41:35 TM
tue - 18 miles (AM: 8 miles 54:10 BBH--PM: 10 miles 1:03:10 TM)
wed - 10 miles 1:03:05 TM w/4 x 200 + 2 x 400
thu - 16 miles (AM: 6 miles 44:10 BBH--PM: 10 miles 1:06:25 TM w/8 x 10sec hills)
fri - 12 miles (AM: 6 miles 41:55 BBH--PM: River Shack 2 mile, 10:07, 1st + 2 up/down)
sat - 10 miles 1:05:25 lakes
sun - 13 miles 1:30:20 brbm
Total 85 miles

September 6, 2010

9/6 - 9/12/20

mon - 12 miles (AM: 8 miles 51:35 TM w/6 x 0.25 mile in 72 sec--PM: 4 miles 30:50 at highland)
tue - 10 miles 1:03:10 TM
wed - 14 miles (AM: 4 miles 30:50 BBH--PM: 10 miles 1:02:00 TM w/10 x 0.25 mile in 75 sec)
thu - 11 miles 1:11:00 TM
fri - 12 miles (7 in 48:00 + 5 in 38:30 at the lakes)
sat - 15 miles (AM: 10 miles 1:07:50 in Beau Chen--PM: 5 miles 30:10 TM w/2 miles in 10:00)
sun - 7 miles 46:30 TM
Total 81 miles

8/30 - 9/5/10

mon - 16 miles (AM: 10 miles 1:09:25 Crawford Notch Camp north on rte. 302--PM: 6 miles 42:25 on Saunders course with WCRC group run)
tue - 10 miles 1:05:25 Rye Rocks to Hampton Beach and back
wed - 10 miles 1:07:55 long route from Mill Rd. to Rye Rocks
thu - 7 miles (Atkinson 5k, 15:49, 2nd place, with a 2 miles w/u and c/d)
fri - 13 miles 1:27:35 Mill Rd to Seabrook Beach and back
sat - 10 miles 1:14:25 along Charles River in Boston
sun - no run, travel back to Louisiana
Total 66 miles

August 23, 2010

8/23 - 8/29/10

mon - 10 miles 1:04:05 TM
tue - 10 miles 1:00:40 TM w/ 2 x 1mile, 2 x .5mile, 3 x .25mile
wed - 10 miles 1:04:50 TM on hills
thu - 10 miles 1:05:25 TM
fri - 13 miles 1:30:10 brbm course
sat - none, busy travel day from NOLA to Boston, to the NH White Mtns.
sun - 16 miles 1:48:50 from Crawford Notch Campground to Bear Notch Rd. on Rte. 302
Total 69 miles

August 16, 2010

8/16 - 8/22/10

mon - 12 miles 1:22:45, lake 4 mile loop (28:32, 28:11, 27:01)
tue - 10 miles 1:15:25, lakes w/Mike
wed - 10 miles 1:07:45, lakes
thu - 10 miles 1:12:25, lakes
fri - 10 miles 1:14:25 lakes
sat - 8 miles (AM: 5 miles 36:30 lakes -- PM: Twilight Classic 5k, 16:45)
sun - 12 miles 1:30:30 lakes w/5 x .5 mile reps at 2:25
Total 72 miles

August 11, 2010

8/9 - 8/15/10

mon - 10 miles 1:08:05 lakes (38:08 / 29:57), the rain cooled things off
tue - 10 miles 1:12:15 lakes
wed - 10 miles 1:08:05 lakes
thu - no run
fri - 10 miles 1:08:20 on the Burbank soccer fields
sat - 3 miles 15:48, NOTC Anniversary Race then attended the N.O. Hash House's Red Dress Run
sun - no run
Total 43 miles

August 3, 2010

8/2 - 8/8/10

mon - 7 miles 46:00 at the lakes
tue - 7 miles 52:25 at the lakes w/Mike
wed - 9 miles 1:07:45 lakes, ran at 5pm on what felt like the hottest, muggiest day this year
thu - 10 miles 1:05:30 lakes, rain reprieve
fri - 10 miles 1:08:15 lakes
sat - 13 miles 1:42:00 lakes w/Jonathan
sun - 10 miles 1:07:30 lakes
Total 66 miles

August 1, 2010

7/26 - 8/1/10

mon -wed, did not run
thu - 4 miles 33:40 at the lakes
fri - 4 miles 30:15 at Highland Rd
sat - 0
sun - 6 miles 42:00 at the lakes
Total 14 miles

July 25, 2010

7/19 - 7/25/10

mon - 6 miles 42:30 TM
tue - 8 miles 54:35 TM
wed - 10 miles 1:21:45 BBH
thu - 4 miles 31:35 BBH
fri - 3 miles 21:00 in Salt Lake City around U of Utah w/Liss and James
sat - 26.2 miles 2:35:15 Deseret News Marathon, 4th place. Really tough course with significant downhills and even a couple tough long uphills with little to no flat sections. My splits show some of the difficult spots, but I really started feeling some soreness early around 10 miles so was slowing anyways. Splits; 5:12, 5:09, 5:14, 5:24, 5:43 (26:45 at 5), 5:59, 6:28, 6:30, 5:46, 5:53 (57:23 at 10), 5:39, 5:37, 5:43 (1:15:00 at half), 5:47, 5:45 (1:25:55 at 15), 5:53, 5:54, 6:13, 6:17, 6:03 (1:56:17 at 20), 6:38, 6:15, 6:14, 6:04, 6:08, 6:12, 1:29
sun - 0, flew home with real tight quads, sore hamstrings and a sore left calf
Total 57 miles

July 12, 2010

7/12 - 7/18/10

mon - 16 miles 1:56:00 Mt. Vernon trail
tue - 7 miles 47:35 TM
wed - 10 miles 59:15 TM (31:00 / 28:15)
thu - 7 miles 48:15 TM
fri - 9 miles 58:05 TM
sat - 13 miles 1:24:45 TM
sun - 7 miles 46:00 at the lakes
Total 69 miles

July 5, 2010

7/5 - 7/11/10

mon - 19 miles (AM: 13 miles 1:35:35 brbm w/justin -- PM: 6 miles 43:00 brec field loop)
tue - 20 miles (AM: 13 miles 1:30:30 down ben hur and back -- PM: 7 miles 44:55 TM)
wed - 16 miles (AM: 7 miles 49:15 brec -- PM: 9 miles 57:30 TM)
thu - 15 miles (AM: 6 miles 43:45 bbh -- PM: 9 miles 60:10 TM)
fri - 9 miles 58:35 in Georgetown on trails
sat - 5 miles 33:45 TM
sun - 0
Total 84 miles

June 29, 2010

6/28 - 7/4/10

mon - 19 miles (AM: 8 miles 56:30 brec loop -- PM: 11 miles 1:09:25 TM)
tue -17 miles (AM: 7 miles 51:25 brec loop -- PM: 10 miles 1:06:55 lakes w/Justin)
wed - 15 miles 1:40:25 TM
thu - 14 miles (AM: 5 miles 37:00 brec loop -- PM: 9 miles 1:05:35 lakes w/Justin)
fri - 15 miles (AM: 10 miles 1:11:45 lakes w/Justin --PM: 5 miles 34:00 brec loop)
sat - 7 miles 48:00 Beau Chen
sun - 10 miles (2 mile w/u, 4miles on the 4th, 20:46 (5:06, 5:01, 5:13, 5:16), 4 mile c/d with Miller & Plunkett
Total 97 miles

June 22, 2010

6/21 - 6/27/10


mon - 10 miles (AM: 4 miles 29:40 BBH -- PM: 6 miles 44:20 TM)
tue - 18 miles (AM: 6 miles 41:25 BBH -- PM: 12 miles 1:15:20 TM)
wed - 18 miles (AM: 7 miles 48:50 brec loop -- PM: 7 miles 49:00 TM + 2 mile CSR hump day, 10:00 + 2 mile c/d with Liss)
thu - 17 miles (AM: 4 miles 29:00 BBH -- PM: 13 miles 1:22:00 TM)
fri - 22 miles 2:19:50 TM progression (1st 10, 66:22 / next, 61:53 / last 2 in 11:31)
sat - 14 miles (AM: Forge Trail Race ~6k, 23:59, 2nd -- PM: 10 miles 1:17:30 lakes)
sun - 0
Total 99 miles

Forge had great awards & organization

June 17, 2010

6/14 - 6/20/10

mon -12 miles 1:18:25 TM
tue -18 miles (AM: 4 miles 31:35 BBH--PM: 14 miles 1:37:20, 3 x 1 mile w/Justin at CHS in 4:57, 4:58, 5:02 and an 800m in 2:20)
wed - 19 miles (AM: 5 miles 37:30 BBH--PM: 14 miles 1:27:30 TM)
thu - 14 miles (AM: 5 miles 37:20 BBH--PM: 9 miles 59:35 TM)
fri - 20 miles 2:04:20 on the TM, progression run (1st 10 in 1:05:50 / then 58:30)
sat - 12 miles 1:20:35 Beau Chen
sun - 12 miles (AM: 2mile w/u + Father's Day 2 mile, 9:54, 1st--PM: 8 miles 55:35 Beau Chen)
Total 107 miles

Photo by George Waguespack

June 10, 2010

6/7 - 6/13/10

mon -11 miles 1:14:30 TM
tue -18 miles (AM: 8 miles 56:55 TM--PM: 10 miles 1:12:40 w/Mike, 4 x 1 mile at CHS in 4:56, 5:08, 5:01, 5:01 w/400 m rest after 1 then 800 m after 2 & 3)
wed - 18 miles (AM: 8 miles 56:00 TM--PM: 10 miles 1:05:20 TM)
thu - 11 miles 1:09:55 TM
fri - 17 miles (AM: 8 miles 55:25 BREC loop--PM: 9 miles 61:00 TM)
sat - 10 miles 1:09:45 lakes w/Justin
sun - 20 miles 2:17:25 BRBM + Lake loop (1:09:40 / 1:07:45)
Total 105 miles

May 31, 2010

5/31 - 6/6/10

mon - 25.5 miles (AM: 20 miles 2:20:20 BRBM, 1:13:05 & 1:07:15--PM: 5.5 miles 50:00 w/Liss)
tue - 12 miles 1:19:50 TM
wed - 22.5 miles (AM: 12.5 miles 1:26:20 Ben Hur--PM: 10 miles 1:04:00, w/4 x 1 mile at CHS in 4:55, 5:02, 4:59, 5:16 w/400 m rest in ~1:45)
thu - 14 miles (AM: 5 miles 38:50 BBH--PM: 9 miles 61:15 TM)
fri - 11 miles 1:14:00 TM
sat - 9 miles (Speed to Read 10k, ~32:40, 1st + 3 mile c/d: course was a 2 loop 5k & first loop was cut short by ~1/2 mile)
sun - 20 miles 2:18:00 at the Lakes, 9 were w/Justin
Total 114 miles

May 25, 2010

5/24 - 5/30/10

mon - 11 miles 1:11:50 TM
tue - 17 miles (AM: 6miles 42:05 TM--PM: 11 miles 1:11:25, 5 in 35:15 then 6 in 36:10 w/4 x mile in 5:06, 5:13, 5:13, 5:04 w/400 jog)
wed - 16 miles (AM: 6 miles 44:25 TM--PM: 10 miles 1:05:50 TM)
thu - 9 miles 1:03:40 TM
fri - 14 miles 1:35:50 Ben Hur loop
sat - 6 miles 52:40 in Jackson, TN w/Graham
sun - 10 miles 1:05:50 in Jackson, TN
Total 83 miles

May 18, 2010

5/17 - 5/23/10

mon - 9 miles 60:25 TM
tue - 17 miles (AM: 7 miles 50:05 TM--PM: 5 mile 36:00 on Noble Trail + 12 x 400 w/30 sec rest on the track. splits were 71, 73, 76, 79, 78, 76, 75, 76, 78, 76, 76, 75 + c/d to make it 5 miles in 31:55)
wed - 15 miles (AM: 6 miles 42:25 Briar Forest Dr--PM: 9 miles 58:25 TM)
thu - 8 miles 57:25 TM
fri - 14 miles 1:36:20 BBH to Ben Hur
sat - 11 miles (6 miles 43:55 BBH + Sceleroderma 5k, 16:12, 1st + 2 mile c/d w/Liss)
sun - 20 miles 2:16:20 BRBM + Lake loop (1:11:25 / 1:04:55)
Total 94 miles

May 13, 2010

5/10 - 5/16/10

mon -5 miles 35:40 TM
tue - 16 miles (AM: 6 miles 43:05 TM--PM: 10 miles 66:45 TM w/ 3x3x400m @ < 5k pace)
wed - 16 miles (AM: 6 miles 43:20 TM--PM: 10 miles 1:14:30 Buff. Bayou w/Jonathan)
thu - 9 miles 57:20 TM w/ 4x200m @ < 5k pace
fri - 14 miles 1:38:25 on Ben Hur loop + BBH loop
sat - 7 miles (2 mile w/u + Al Briede Gold Cup 3 mile, 15:31, 1st + 2 mile c/d)
sun - 17 miles (AM: 9 miles 59:05 Tammany Trace--PM: 8 miles 55:25 BBH)
Total 84 miles

May 3, 2010

5/3 - 5/9/10

mon - 7 miles 43:40 TM (2 mile w/u + 4 mile ~22min + 1 mile c/d)
tue - 15 miles (AM: 5 miles 38:05 TM--PM: 10 miles 1:07:10 TM)
wed - 17 miles (AM: 6 miles 46:10 TM-PM: 11 miles 1:12:30 Terry Hersheyto Noble Rd trail)
thu - 12 miles (AM: 6 miles 45:10 TM--PM: 6 miles 52:15 BBH w/Liss)
fri - 13 miles 1:26:50, loop down River Rd to Ben Hur and back on Nicholson
sat - 13 miles 1:27:20 (4.5 in 33:25 + 2 miles in 10:32 + 6.5 in 43:20)
sun - 19 miles (AM: 15 miles 1:40:30 Beau Chen w/Liss-PM: 4 miles 37:15 BBH w/Liss)
Total 96 miles








Found this photo taken by Jim Rhoades around the mile mark in Boston this year.

April 28, 2010

4/26 - 5/2/10

mon - 6 miles 45:40, TM
tue - 6 miles 41:20 w/6 x 100m, TM
wed - 6 miles 37:05 w/3 @ tempo, TM
thu - 5 miles 33:40 TM
fri - 8 miles 64:20 BBH (4 - 37:20, 4-27:00)
sat - 8 miles (3 mile w/u 22:30 + Dash for Deaf 5k, 16:40 + 2 miles c/d 15:00)
sun - 10 miles 1:33:10 w/Liss, BBH
Total 49 miles

April 21, 2010

4/19 - 4/25/10

mon - 26.2 miles 2:28:54, 114th Boston Marathon, 64th O.A.
Race splits--> 5:31, 5:30, 5:33, 5:31, 5:46, 5:35, 5:38, 5:38, 5:33, 5:39, 5:42, 5:35, 5:40 (1:13:38 half), 5:40, 5:52, 5:28, 5:48, 5:48, 5:40, 5:47, 5:53, 5:52, 5:39, 5:40, 5:46, 5:48, 1:10
Summary--> Ran in a good pack of 5-10 runners to the hills, then started to spread out. Winds felt mostly out of the north with a slight northwest to it and at times felt some headwind, but no noticeable tailwind as they forecasted. Air temp. was perfect. Good footwear choice in the Nike LunarFlys to provide a little cushion on the downhills and save the quads. Unbelievable course support from family and friends!
tue - 0
wed - 0
thu - 0
fri - 2 miles 18:00, BBH
sat - 3 miles 26:50 w/Liss, BBH
sun - 8 miles 1:16:50 w/Liss, BBH
Total 32 miles

4/12 - 4/18/10

mon - 7 miles 50:20 TM
tue - 4 miles 32:10 BBH loop
wed - 6 miles 47:25 Willamette River, Portland, OR
thu - 4 miles 28:15 TM
fri - 6 miles 43:40 BBH
sat - 10 miles 1:21:45 TM
sun - 3 miles 20:05 WHS Track
Total 40 miles

April 11, 2010

4/5 - 4/11/10

mon - 8 miles 57:30 TM
tue - 17 miles (AM: 6 miles 41:55 TM--PM: 11 miles 70:30 w/7 x 800m ~2:33, Terry Hershey)
wed - 8 miles 58:45 TM
thu - 13 miles (AM: 9 miles 56:00 TM--PM: 4 miles 29:20 BBH)
fri - 10 miles 67:00 BBH
sat - 6 miles (1 mile w/u, United Way Bridge Run 5k, 15:55, 2 mile c/d w/Liss)
sun - 13 miles 1:26:35 BRBM
Total 75 miles

April 2, 2010

3/29 - 4/4/10

mon - 6 miles 44:05 TM
tue - 15 miles (AM: 6 miles 43:55 TM--PM: 9 miles 61:30 TM)
wed - 11 miles 69:45 TM, 2 x 3.5 mile progression, 7mpm down to 5mpm
thu - 10 miles 69:20 TM
fri - 8 miles 68:40, BBH, 4 w/Liss in 38min and 4 alone in 30:40
sat - 8 miles (2 mile w/u, Crescent City Classic, 32:50, 25th)
sun - 15 miles 1:45:00 Beau Chene
Total 73 miles

--> Check out Running Times, May issue. Should hit news stands around May 1st; http://runningtimes.com/Article.aspx?ArticleID=19168&CategoryID=&PageNum=2

I tried the new Nike LunarFly this week and give it two thumbs up. The new Nike Lunar shoe line seems to be designed for wide feet, except the Lunar Racer; add the Fly to that list now. I have used the Glides and Avants, but find that the fit is subpar becuase my foot is too narrow or the upper is too wide/high. The LunarFly fits a lot like the Air Zoom Hayward, which is similar to the Skylon. To sum it up; very nice upper with the typical BRS sole, LunarLite mid & insole that you'll find in the Glide or Avant.

March 24, 2010

3/22 - 3/28/10

mon - 12 miles 1:21:10 TM w/8x10 sec. hills
tue - 16 miles (AM: 6 miles 41:45 TM--PM: 10 miles 64:20 TM w/5 x 1.2k avg.3:44)
wed - 16 miles (AM: 6 miles 40:55 TM--PM: 10 miles 1:13:55 TM)
thu - 8 miles 54:55 TM
fri - 17 miles (AM: 11 miles 1:18:40 BBH--PM: 6 miles 50:40 BBH w/Liss)
sat - 13 miles (AM: 4 miles 30:00 w/u + Hot to trot 5k, 15:51, 1st--PM: 6 miles 44:30 BBH)
sun - 24 miles 2:33:40 River Rd. w/Liss - last five in 5:48, 5:45 5:39, 5:39, 5:29
Total 106 miles

March 19, 2010

3/15 - 3/21/10

mon - 11 miles 1:15:25 TM (Boston bib #1094 this year)
tue - 16 miles (AM:6 miles 42:50 TM--PM:10 miles 64:35 TM w/ 6x800 in 2:27)
wed - 18 miles (AM:6 miles 45:25 TM--PM:12 miles 1:20:40 Terry Hershey)
thu - 15 miles (AM:10 miles 68:35 TM--PM:5 miles 37:55 BBH)
fri - 15 miles 1:46:25 BBH + River Rd.
sat - 22 miles 2:18 Tammany Trace w/Liss (17 in 1:50..then last 5 in 6:16, 5:46, 5:28, 5:25, 5:14)
sun - 7 miles (4 mile w/u 29:05 + Great St. Charles 5k, 16:07, 1st)
Total 104 miles




March 14, 2010

3/8 - 3/14/10

mon - 8 miles 56:35 TM
tue - 8 miles 57:35 TM
wed - 0, sick
thu - 13 miles 1:40:30 BRBM
fri - 16 miles 1:51:05 River Rd (58:48 out into wind, 52:17 back)
sat - 13 miles 1:38:55 St. Charles before the Irish Channel Parade
sun - 20 miles 2:15:15 St. Charles/Audobon Park/Levee
Total 78 miles

March 7, 2010

3/1 - 3/7/10


mon - 0, sore from the half
tue - 2 miles 16:00 TM, still sore
wed - 4 miles 30:30 TM, still sore
thu - 4 miles 30:55 TM
fri - 12 miles (AM: 6miles 46:15 BBH--PM: 6miles 44:00 BBH)
sat - 13 miles (6AM: 10miles 71:05 BBH--8AM: Great Rover Run 5k, 16:15)
sun - 20 miles 2:03:05 w/Liss, 62:35 out and 60:30 back
Total 55 miles

February 22, 2010

2/22 - 2/28/10

mon - 10 miles 69:25, 6x10 sec. hills @ 5:20mpm, TM (new shoes today, Nike Avants)
tue - 8 miles 52:30 TM, 3x1 mile @ 5:20 w/3min rest
wed - 8 miles 59:15 TM
thu - 7 miles 50:10 TM
fri - 10 miles 77:30 TM
sat - 4 miles 35:00 BBH
sun - 19 miles (Mardi Gras Half, 1:12:34, 20th, 3 miles w/u + 3 c/d w/E & Liss)
Total 66 miles

February 17, 2010

2/15 - 2/21/10

mon - 9 miles 63:55 TM
tue - 10 miles 64:55, 5 x 2k @5:55mpm w/3:00 rest @ 7mpm
wed - 9 miles 63:15 TM
thu - 5 miles 38:15 TM
fri - 10 miles 67:35 Beau Chene
sat - 17 miles 1:51:00 (7 @ 6:45mpm + 10 @ 6:20mpm)
sun - 10 miles 78:20 Beau Chene (3 w/ Liss)
Total 70 miles

February 10, 2010

2/8 - 2/14/10

mon - 5 miles 37:40 TM
tue - 8 miles 58:00 TM
wed - 6 miles 43:40 TM
thu - 6 miles 45:00 TM
fri - 4 miles 28:25 TM
sat - 9 miles 60:00 Lakes / BRBM7-10
sun - 17 miles 1:51:00 (BRBM 87 min + 4 mile lake 23:50)
Total 55 miles

2/1 - 2/7/10

mon - 0
tue -2 miles 16:00 TM
wed - 5 miles 36:50 TM
thu - 3 miles 22:30 TM
fri - 2 miles 17:30 BBH
sat - 4.5 miles 34:25 lakes
sun - 4.5 miles 35:00 lakes
Total 21 miles

January 29, 2010

1/25 - 1/31/10

mon - 4 miles 31:00 TM
tue - 5 miles 37:40 TM
wed - 4 miles 31:00
thu - 0
fri - 6 miles 48:35 BBH, 4 w/Liss and 2 alone
sat - 13 miles 1:31:20 BRBM course
sun - 18.6 miles The Wall 30k, 1:59:14
It felt great to get some running in and start salvaging my boston prep with 11 weeks to go.
Total 51 miles

1/18 - 1/24/10

mon - 0
tue - 0
wed - 0
thu - 0
fri - 0
sat - 0
sun - 4 miles 35:00 Highland park with my lower leg taped tight.
Total 4
Decided to take a full week (actually 8 days off) of rest from running and x-training to let my right leg rest and hope the injury will subside. A fracture seems unlikely at this point since the pain cannot be pinpointed, but what do I know. I will recoup it as if it's medial tibial stress syndrome. The pain is between the ankle bone and bottom of the gastrocnemius muscle along the tibia. This week all I did was heal and toe lifts while seated and ice massage along the inside of my leg. I will try to ease back into some low mileage easy pace and see how it feels while using shin wrap method and heel cups.

1/11 - 1/17/10

mon - 12 miles 74min elliptical
tue - 12 miles (2 mile 18:00 TM + 10 miles 70min ellip)
wed - 3 miles (3 mile 24:30 TM + 10 miles 28min bike)
thu - 6 miles 41:00 ellip
fri - 3 miles 30:00 TM, leg felt especially bad today
sat - rest
sun - rest
Total 36 miles

January 8, 2010

1/4 - 1/10/10

mon - 12 miles 80min elliptical (still working out the pain in my right shin)
tue - 10 miles 65min elliptical
wed - 12 miles 74min elliptical
thu - 9 miles 58min elliptical
fri - 13 miles 79min elliptical + 20 miles 62min bike
sat - 20 miles 1:56:00 elliptical
sun - 15 miles 1:36:00 elliptical
Total 91 miles elliptical 9hrs28min

12/28/09 - 1/2/10

mon - no run (AM: 20 miles 70min bike--PM: 20 miles 66min bike)
tue - 6 miles (AM: 20 miles 68min bike--PM: 6 miles 31min elliptical)
wed - 15 miles (AM: 5 miles 19min bike + 5 miles 31 min ellip--PM: 10 miles 57min ellip)
thu - no run (AM: 20 miles 74min bike--PM: 20 miles 70min bike)
fri - nothing, new years day 2010
sat - 6 miles (10 miles 32min bike + 6 miles 35min ellip)
sun - 20 miles 120mins elliptical
Total 47 miles

Running in 2009

Recap;
>Total miles; 3,718 (Total of 38% more miles than 2008, averaged just over 10 miles a day)
>Days off due to rest or injury/sick; 34 days
>Injuries; in August I struggled with left leg pain in the shin and sciatic. I was able to recover through chiro help at the Bone & Joint Clinic in Houston. On December 7th, mid-run, my right lower leg and shin began to hurt and still is. Likely to be a stress reaction that I will continue to go easy on by using the elliptical and bike along with some swimming. Also, calf and shin strecthes, strengthening, and flexibility.
>Races; 28 total [race distances; 3 mile (3), 5k (8), 4 mile (1), 5 mile (1), 10k (5), 10 mile (1), Halfs (3), 25k (1), 30k (1), Fulls (2), Duathlons (2)]
>Results; PR's at every distance run except 10 mile. 14 first place finishes. Raced a total of 218 miles in total time of 20hrs15min, average pace 5:35mpm.
>Travel; Ran in LA, TX, MA, OR, WA, NH, RI, KY, NY, Vancouver B.C. and London, England.
>Highs; Mardi Gras Half, Boston, and Cajun Cup (2 weeks after 2:35 in Manchester).
>Lows; summer training and my finish at Club Cross.