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.