Week 8 Shamrock Marathon Training- Feb 15- 21

			RUNNING LOG
DATE	DAY	DISTANCE	COURSE NAME	TIME	SHOE
2/15/2009	SUNDAY	0.00	off
	COMMENTS
2/16/2009	MONDAY	0.00	circuit training	0:30:00
	COMMENTS	I had the kids for Presidents break. We set up two chairs to do dips and push-ups,an exercise ball for crunches, and a indivual trampaline to do jumping jacks and running in place. 5min each station, done twice.
2/17/2009	TUESDAY	10.00	stationary bike	0:25:27	none
	COMMENTS	Still with the kids, so leaving them alone for over an hour was out of the question. Later in the day we all went to Van Saun park, hiked around a bit then visited the zoo. Looks like they are re doing the train, saw more animals than expected.
2/18/2009	WEDNESDAY	10.30	Glen Rock Track	1:21:46	Addias
	COMMENTS	1.25 warm-up, 3x3200m (8 laps), with 1 lap jog in between. The pace was 7:40 and under. Then we did 1x1600m @ 7:00,and 1.1miles cool down. Each interval was as follows; 15:24, 15:08, 14:47, 7:00.
2/19/2009	THURSDAY	4.20	Post Office	0:35:50	XT
	COMMENTS	easy run. Was supposed to do 6 but cutting it close in time. A beautiful day, sunny, 50 no wind until later on that evening.
2/20/2009	FRIDAY	0.00	off
	COMMENTS
2/21/2009	SATURDAY	21.72	Union Blvd, Totawa	3:16:56	DS
	COMMENTS	I had a bowl of cereal, Pecan Special K, and G2 Gatoraid for breakfast before starting my run. During the run tried to take in water about every 20 min. Had a Gu at about 1:20 into the run, then some "Heart Tarts" around 2hr and again at 2:50

Feb 8- 14, 2009 Log

			RUNNING LOG
DATE	DAY	DISTANCE	COURSE NAME	TIME	SHOE
2/8/2009	SUNDAY	1.00	Vets Field	0:16:19	none
	COMMENTS	Still light enough after work. Went for a walk to enjoy the good weather, although it was getting windy out.
2/9/2009	MONDAY	7.92	Ramapo Mountain State Park, Oakland NJ	1:25:00	XT
	COMMENTS	Trail run. Started at lower parking lot off of Skyline Dr. Followed Blue Trail around the lake keeping the Red house on my left (upper trail) then up the mile road to upper lot. Crossed the street enter the old Camp Tamarack and followed the orange trail,then took road down to lower lot.
2/10/2009	TUESDAY	0.00	off
	COMMENTS
2/11/2009	WEDNESDAY	8.33	Hackensack +	1:09:11	Addias
	COMMENTS	goal: 9miles, 7@7:50, actual: 8miles @ 8:00, as follows; 1-7:59,2-7:56,3-8:00,4-7:58,5-8:44 (hill in there),6-7:43,7-7:41,8-7:39,the last part was my cool down phase. Over all I was very plesed with my negative split Tempo run
2/12/2009	THURSDAY	7.72	Glen Rock Track	1:03:46	DS
	COMMENTS	back-to-back work outs; This one was our speed work out because we didn't meet this past Tuesday. 1.25 warm up to the track. An Up-Ladder consisting of 400m (not timed),800m (3:20), 1200 (5:06), 1600 (6:59), then 2x1200 (5:10,5:05), solid and consistant work
2/13/2009	FRIADAY	3.04	Broadway	0:25:25	2130
	COMMENTS	Sunny, 46F, still very windy, wore shorts, and sweat shirt hoody, gloves
2/14/2009	SATURDAY	16.12	Kinderkamack	2:22:13	DS
	COMMENTS	Wore tights, technical short sleeve, long sleeve, then a white cotton long-T mainly just to be seen. Wool hat, gloves, had one cough drop. I really need to get some gels for these longer runs.

Week 7 of Shamrock Marathon Training Feb8-14

This week's obsticals had to be the W I N D !!!! Still some how we managed through it all. Highlight for the week include the double work out of a Tempo run on Wednesday then a solid performance on Thursday's speed work on the track. At least this week the track was available and not ice covered. Final highlight is the long run, a 16 miler, should have taken fluids more regularly, but still did ok. I really need to get some gels for the upcoming long runs. Only a 20 miler, another 16 and a final 20 before the taper and then its race day. The full log will appear later tonight.

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Mid- way point of training, Rest week

			RUNNING LOG
DATE	DAY	DISTANCE	COURSE NAME	TIME	SHOE
2/1/2009	SUNDAY	2.50	Berkshire	0:40:00
	COMMENTS	2x1.2 mile walk to a friend's Superbowl house party and back. We also had a little sprint at half-time and then at the end of the game. My running partner and I did 100 yd dash and another friend did 50 yds. The goal was to catch her at the other "goal post". We did
2/2/2009	MONDAY	4.63	Post Office	0:40:00	2130
	COMMENTS	A very nice day today. Probably made it to the 50's and sunny out. I was able to wear shorts and a long-T and was very comfortable.
2/3/2009	TUESDAY	13.00	stationary bike	0:31:57	none
	COMMENTS	too snowy and icey to go out.
2/4/2009	WEDNESDAY	4.48	SRCP-SB/RP	0:42:24	XT
	COMMENTS	Just a day in the Park. Looks like they had plowed at least once and going for the second time. The park was also salted/sanded. Much better than most of the side streets at this time. Temperture in the 20's, very sunny and blinding in some parts, no wind.
2/5/2009	THURSDAY	7.20	Hackensack to "H" st	0:56:00	DS
	COMMENTS	My goal was to make this run a tempo run of under 8:30 pace. I'm not sure how I did because my forerunner conked out. It was very cold out but sunny. 13F I wore tights. Technical long sleeve, wool hat, bandanna , mit/gloves,spandex jacket.
2/6/2009	FRIDAY	0.00	off
	COMMENTS
2/7/2009	SATURDAY	6.30	Garfield	0:56:38	2130
	COMMENTS	Very cold morning, 18F run. Broke all the rules. I wore all cotton clothing, was soaked by the time I finished the run and was starting to get chilled to the bone.

WEEK 5 OF SHAMROCK MARATHON TRAINING

			RUNNING LOG
DATE	DAY	DISTANCE	COURSE NAME	TIME	SHOE
1/25/2009	SUNDAY	0.00	off
	COMMENTS
1/26/2009	MONDAY	6.01	Thoma/Popular/Passaic	50:57	XT
	COMMENTS	Sunny no wind but around 20F. Wore Long John bottoms, windbreaker pants,short sleeve technical shirt,Long Sleeve-T, hat, gloves, Also tucked my MP3 player in the hat and had the ear buds drape on the outside of my ears, inside the hat.I can hear traffic and music.
1/27/2009	TUESDAY	7.58	Glen Rock Track	1:03:30	DS
	COMMENTS	goal: 7 mile total with 3x1600 @ 7:07 pace. Actual: 1.34 warm-up, 6:57, 7:05 (up hill),6:50 with ave. 4min between sets then 2 cool down. Wore thermals and short sleeve-T, hat, gloves. The track was a mess, so we ran back and forth from my friend's house.
1/28/2009	WEDNESDAY	0.00	off
	COMMENTS
1/29/2009	THURSDAY	5.52	Red Mill/GSPlaza	0:54:36	XT
	COMMENTS	Due to the extreme icey conditions I ran this course very slowly at a 9:54 average pace. The ball field/ walking path at the Garden State Plaza was more like an ice rink and I did fall there.
1/30/2009	FRIADAY	4.47	Post Office via Pehle	0:41:52	2130
	COMMENTS	Still icey, around 28F wore sweat suit long-T, hat and gloves.
1/31/2009	SATURDAY	20.05	River Drive	3:06:06	DS
	COMMENTS	Another very cold pre-dawn run. About 20 F and gust of wind between 10-20 mph. Wore three upper layers and two bottom layers, hat,gloves, tried taking raisins with me but they are hard to eat with gloves. Walked 0.3 miles torwards the end, then jogged the last .25mi.