Search Running Log

Search for another term:

Performing comparison search...

Relevance	Date	Type	Distance	Comments
Comparison Run	2/26/2005	run	10	74 minutes. run back from armory after uaa's with colin, mike and steve. um, yeah, steve, he made it part way, anyhow. also, hany abdallah is a rockstar.

9.989	8/5/2003	run	10	75 minutes. part with mums. will workout tomorrow and friday. schedule and sunday made this prudent.
9.852	8/15/2004	run	26	3 hours. this went about as well as a 3 hour run can go. i.e. no crash and burn. after yesterday, this is really good. the key to a 3 hour run is laying out a course that doesn't repeat too much. so i went out to prospect park and back, heading down broadway on the return. from there i headed up the west side highway to 59th and made my way over to the park. finished with 2 loops: 16:46 and 16:50. the whole run was between 6:40 and 7:00 per mile.
9.764	8/19/2001	run	15	early am, slow, ran around during the cp triathlon too. guess who was the 5th female overall, knocking 10 minutes off last year's effort.
9.722	7/27/2005	run	6	46:20 the google maps pedometer says my morning run is 6.5 miles.
9.586	8/6/2001	run	8	63:13 recovery run on cp trails legs felt good today despite yesterday's race. I pulled a muscle in my back this morning and it is painfully affecting my diaphragm. It is agony to breathe deeply or to turn too quickly. This made for a somewhat unpleasant run. fortunately, i don't have a hard workout until thursday.
9.238	1/18/2004	run	15	1:46:30 with marc and aaron and the nyu guys (for an hour). slippery out. right hamstring and back sore at the end of the run.
8.092	7/22/2004	run	7	50 minutes. something about last night's run disagreed with my left knee. woke up with some pain on the inner part beside the kneecap. took a couple advil. wore the nikes today instead of the adidas. it loosened up during the run, didn't affect my gait, but didn't feel good.
7.916	9/16/2005	run	4	30 minutes. i saw the floating island this morning.
7.861	1/17/2006	run	12	ran up to the armory from work. did a few 200s to test the hammy, then ran back, which was unplanned, but i forgot my freshly washed metrocard. i was just striding thru the 200s in like 36-37, but could only manage 4. i had too much pain during the 5th one to continue. i should be able to do a tempo run later this week, though.
7.699	12/14/2003	run	10	78 minutes in another snowstorm. in retrospect, it would have made much more sense to run yesterday and skip today.
7.532	1/13/2002	run	13	90 minutes. Coles to prosepect park and back. With nyu guys. Hard with vinnie for last half hour.
7.51	7/13/2001	run	5	recovery run, 3 loops of lower reservoir - no time, with mike e
7.306	8/22/2004	run	18	2 hours with marc. 16:55, 16:42, 16:24, 15:46. the back of my knee was stiff at the beginning and by the time that loosened up my quads were through. unfortunately it's a bit pixelated, but hey, it's a preview, and as will become clear, i wasn't going to buy it. anyway, given recent news events it's likely i am the only clean one in this photo from the 2003 chicago marathon.
7.117	8/26/2001	run	22	2:40 on Old Croton Aqueduct trail beginning in Yonkers. Not bad, but not delicious. It was a little monotonous running out for 1:20 minutes, especially because I didn't know exactly where I was going.
7.085	12/5/2004	run	13	90 minutes. up to the park, 3 loops - 16:11, 15:46, 15:10. ran into hany and ryan at the end - caught them actually. :) felt good.
7.014	1/22/2005	run	8	hour easy with marc. twixters rule.
7.013	9/9/2003	run	13	90 minutes. no pain at all. which is good, but just weird. wish i could get first class medical treatment like a real athlete. not knowing is killing me.
6.998	8/12/2001	run	22	amazing conditions, light mist, fog, and 70 degrees made for an outstanding 2:38 run in the gunks
6.813	4/4/2004	run	18	2 hours. started with nyu guys for 50 minutes. bumped into marc. we were relaxed and talking so i was surprised to run the following reservoir loops: 15:56, 15:56, 15:45, 15:38.
6.75	10/31/2003	run	4	easy run in chicago. with nyu before uaa's.
6.624	11/14/2005	run	8	3 upper reservoir loops. another PFFWG experience. yay.
6.607	9/24/2001	run	8	58:19, moderate run with nyu guys up the west side and down broadway
6.283	6/23/2004	run	13	90 minutes. much, much more sane than last week, which must have been really fast. tonight saw 4 loops in 16:12, 16:10, 16:07, and 15:45 or so. i missed the split because we bumped into Ray Biersbach from the manhattan track club who was cooling down after a workout. haha, i was reading his log and it looks like he has had some fun runs with joe mcveigh too.
6.275	12/4/2005	run	17	17+ with marc. my hamstrings tightened up something fierce for the last 3 miles of this run. bumped into jimmy - who is back running again. misery index at the start of this run was 8.7, but diminished to 5.0 by the end.
6.035	3/7/2002	run	6	46 minutes was going to go to the armory tonight and do a tempo on Saturday, but nick had me doing the tempo tomorrow and with the cold this seemed a better idea. Of course I had already run the 1/2 hour this morning so the dilemma was what to do tonight - settled on 6. felt better this evening.
5.962	5/11/2006	run	8	2 loops easy. i am growing increasingly uneasy about revealing my training on the internet. i now realize that every time i post a workout i am letting al-Qaida know what i am doing, and even this simple act, might be making it more difficult to defeat the terrorists who threaten us daily.
5.947	6/17/2004	run	8	hour easy. started out in a really hard rain which lasted for 30 minutes. wasn't running too fast today. marc didn't run with me today and when i got back to collegeboard, pat, who signs marc in when he joins me at work, asked, "where's your buddy? oh he can't run in the rain?" that was pretty funny.
5.903	9/6/2003	run	4	leg felt good enough to run 4 miles but not much further. basically feels very tight on the inner part of my right hamstring just above the knee. makes it feel like i can't extend it fully. was walking quickly without pain for the first time since it happened, both last night and this morning. it hurts a little when i walk now. still stretching, icing, compressing and taking advil.
5.855	6/30/2001	run	10	68 minutes at van cortland with mike eisenberg
5.855	1/25/2004	run	13	90 minutes with marc, aaron and mike fuld.
5.81	6/22/2005	run	13	90 minutes. loops in 15:59,16:01,15:58,15:56. felt decent, pretty effortless. had a trailer for the first loop. why do people do this? why? the corporate challenge was today which is impressive in volume and ludacris by most other measures. the idea of following the course is lost on what, 10, 20 percent of the participants? next time just ~~run~~ - whatever you call that - the course backwards from the start to the finish. it's a much shorter distance. most importantly, stay off the bridle path and out of my way or you will catch a sharp elbow to the fleshy part of your arm. no, really.
5.695	8/23/2004	run	8	hour. after a summer of trying i caught up with the manhattan track club boys for a run. older than the nyu boys, they are still a good deal younger than me... ah, youth. my knee was pretty decent today.
5.441	7/11/2001	run	12	2 loops on cp trail + (34:42,33:28,14:57 = 1:23:07) faster pace than I expected but mike felt good today. Last 15 minutes hurt, especially my quads.
5.375	7/12/2001	run	5	41:12 around the city with mike e
5.375	6/6/2001	run	4	4m with mike eisenberg
5.247	12/16/2001	run	13	from keri-nicole's, 72nd to the park for 2 loops and back. 2nd loop - 41:37, first loop was probably 2 minutes slower though no exact time. Total run - 1:36:50. Mega-sore throat appeared.
5.144	7/23/2001	run	8	1:01 on cp bridal path (37:16 loop) with mike e. new pegasus are really comfortable
5.089	7/10/2001	run	8	brooklyn bridge - 8, from coles, pier 40 entrance - 59:51 with mike eisenberg
5.089	7/2/2001	run	8	brooklyn bridge - 8. from coles, pier 40 entrance - 1:00:51 with mike eisenberg
5.042	3/28/2004	run	13	90 minutes with the nyu guys.
5.042	8/29/2001	run	3	18 minutes during nyu warmup
4.938	7/17/2005	run	21	2.5 hours, 2 with marc. up to the cloisters and back. that meant some hills which turned this run into one of those affairs where you keep looking at your watch and are amazed, shocked, stunned, and dismayed that only 2 minutes have passed since the last look. fortunately this only started at around 2 hours. marc thought the pace was pretty good, so it probably was.
4.932	7/14/2001	run	8	56:18 on cp bridal path (34:54 loop starting at trail end not 59th) with mike e, 8-100yd pickups
4.879	1/11/2004	run	14	90 minutes with marc and the nyu guys. reservoir loops in 15:27, 15:37, 15:35.
4.869	2/15/2005	run	6	46 minutes - to armory from work. 6x200 ~32 just to get the lead out.
4.827	6/15/2003	run	7	51 minutes easy. with mums and a high schooler here to visit nyu.
4.816	2/8/2004	run	13	92 minutes. to fort tyron finishing at the armory. mostly into the wind.
4.816	3/15/2005	run	6	45 minutes from work to the armory to watch marc's workout
4.777	9/12/2004	run	13	90 minutes at vcp with the nyu guys. picked it up after an hour but that didn't last as long as i would have wanted.
4.573	11/3/2004	run	8	hour easy. felt as good as one can on a day when the most ignorant president of all time gets re-elected. at least the part of ohio where i grew up was 66% kerry.
4.403	7/30/2001	run	7	1 hour plus trail run in hartford with bill thramann. Not the ideal run for someone afraid of heights. Scenic overlooks galore. Perhaps not the best course for a recovery run either.
4.396	8/30/2001	run	10	70 minutes with nyu guys on a trail somewhere in jersey near seton hall. it was the lenape trail or some such.
4.372	9/22/2001	run	5	38:30 plus other running around at nyu invite
4.327	6/30/2004	run	13	90 minutes with marc. out to prospect park and back. felt decent, legs a little tired at the end. no idea of pace. didn't seem too bad, but we took the hill in prospect park pretty hard and my legs were a little tired when we got back into manhattan.
4.324	12/10/2001	run	8	60:40, bmw, with the nyu guys - a little quicker than I would have liked
4.324	1/10/2004	run	8	hour easy with the nyu guys.
4.312	3/5/2006	run	19	3 loops on the road in central park. with marc. last half of the 3rd loop was less than pleasant. i've got to get back on a serios schedule if i am going to try to train for real again. in actuality the third loop was the same pace as the first loop, it just felt twice as hard. the second loop was marginally faster. ~6:40 pace for the whole run.
4.271	8/29/2004	run	26	3 hours. well, my knee has been better all week and now my right hamstring hurts. obviously need to work on my flexibility. the run went fairly well, went in the evening to dodge the heat. ran up the west side highway to the columbia track, did a couple laps and came back. dropped a six minute mile for the last mile, having picked someone up on the return. aside from my hamstring i was quite happy.
4.142	9/2/2001	run	17	2 hours at van cortland with nyu guys. The long runs are getting easier.
4.099	9/29/2002	run	17	2 hours, 1st hour with nyu guys, 2.5m loops in 15:45, 16:15 so moving pretty good
4.015	11/15/2003	run	8	hour easy in geneseo new york, where the nyu men's cross coutry team qualified for d3 nationals!
3.996	1/10/2006	run	2	2up. went to the armory to workout. my hamstring was too tight to permit such, so after i warmed up i simply stretched and went home.
3.935	12/21/2005	run	10	ran to work this morning. lots of bikes heading downtown. fairly certain it was jeff mcgrane from nyu right in front of me on the wsh, but we don't really know each other.
3.932	5/9/2004	run	13	90 minutes easy with marc. marc's girlfriend julie was racing in the park so we altered our normal run to catch her at various points during the race and we stopped a couple times to cheer her on. we did run one loop in 16:50, and that was pretty representative of our pace this morning.
3.915	1/31/2006	run	6	nobody told me the armory was closed for workouts tonight, so i ran up and found out the hard way, stretched, then went home. probably do my hamstring some good anyway.
3.787	6/27/2003	run	6	46 minutes. 4 strides. jog back.
3.787	12/30/2004	run	4	32 minutes. back home in nyc.
3.747	12/1/2001	run	12	1:22:54 with nyu guys. Coles to central park via broadway, bridal path to e90th, 2 big loops (16:57, 16:39), 1 upper reservoir loop (10:46). A little sore from yesterday, a little tired at the end.
3.746	2/17/2002	run	13	90 minutes, coles to prospect park and back
3.746	11/26/2001	run	5	30 minutes plus jog back to coles from erp
3.746	4/1/2002	run	13	back in nyc. 90 minutes with 2.5m reservoir loops in 16:36 and, 16:37
3.714	12/1/2005	run	9	4 upper loops. fortunately i ran into scott herrick during this run and he willingly accompanied me for the majority of the run.
3.698	10/2/2002	run	4	pathetically slow 1/2 run. Didn't eat enough or sleep enough today and did this really late. Hurt worse than the Sunday long run.
3.698	6/18/2005	run	17	2 hours. couple loops in just under 17. kinda sore. long run today because i'm gonna try and run hard on monday.
3.69	3/29/2002	run	4	22 minutes to track 4 strides and stretch 10 minutes back to motel (in fredericksburg) bad news today for k. running not very important.
3.679	3/24/2005	run	8	hour easy. felt good during the run which was a bit of a surprise, since my ass was sore during the day from yesterday's run in the slop.
3.667	6/15/2005	run	11	75 minutes+ - with marc. loops in 17:00,16:37,16:17. got some extra in going back to get my id, which i had left in the park.
3.628	5/4/2003	run	13	92 minutes. Out-n-back to prospect park starting at coles finishing at my apartment.
3.608	4/18/2004	run	18	2 hours. started out with nyu guys. loops in 15:32, 15:58, 15:42, 15:33, 15:30. first warm day this year. been waiting for a day like this all winter. the park was mobbed. gotta get there earlier. sure glad i'm not running boston tomorrow.
3.6	1/20/2005	run	8	hour easy finishing at the armory. cruise 6x200 - 33,32,32,31,31,31. "spreading liberty" death by death by death cuz he can. who wouldn't?
3.59	8/28/2004	run	10	75 minutes with bill in queens. ran from douglaston to the merchant marine academy and back.
3.57	10/13/2003	run	2	15 minutes. Stiff, but loosened up after 5-7 minutes. got back to new york late tonight. a spate of phone messages and emails greeted me with congratulations. they felt nearly as good as the race. thanks to all. keep on training.
3.488	3/10/2002	run	7	30 minute run moderate, 4 strides, 26 minute run easy. Day one of spring break in miami. Return 3/17.
3.388	9/1/2001	run	10	69:31 on cp bridal path with nyu guys including lower reservoir loop in 11:08 and big loop in 17:01. Feel good after (and felt good during) this week, my highest mileage week ever.
3.387	12/21/2001	run	0	uvula better, but still couldn't breathe normally. Another aborted run. first time i missed 2 consecutive days all year. the doctor never was able to say exactly what was wrong with me but i spoke with someone else who had the same symptoms. sore throat, slight fever, swollen uvula. i'm on some antibiotics and hopefully will run soon.
3.317	7/16/2004	run	8	hour easy. wasn't too thrilled with last night's workout, nor my last few and my effort at boilermaker. so i took this morning off and will run super-easy the next few days (with the exception of sunday's long run) and try for a better workout on tuesday.
3.308	8/4/2004	run	13	90 minutes with marc and aaron "2L", "LL", "Double-L", "Dos-L" Biem. Out to prospect park and back. took the hill hard - i just like that hill.
3.276	11/6/2005	run	13	4 loops, with marc. had a watch so i would get to mile 18 of the marathon in time to see the women leaders go by. so i timed some of this run. too hard. marc's doing, not mine. i complained shamelessly during the run - 15:19, 15:04, 14:43, 14:36. good time at joe mcveigh's shindig after the marathon.
3.273	9/9/2004	run	8	hour with marc. this was weird. i was in to work at 6:15 today, and because of the early hour my boss had bought coffee. i don't drink coffee, but it was there and for some reason i drank it. well, there is ALOT more caffeine in coffee that in coke. i left work at 4 for the run and i was buzzed from the coffee and probably a little slap happy from lack of sleep. buzzed, i couldn't tell what the hell kind of pace i was running, but it turned out to be faster than i've run in a while, with loops of 16:30 and 16:00. i still was feeling pretty abnormal after the run, my legs felt weird, and things were not exactly stable. took a nap and felt worse when i awoke and had some dinner.
3.259	12/12/2004	run	17	2 hours. ran up to the park, typical first 1/2 hour. added great hill to a normal loop, and kind of made a figure-8 to complete the loop and return to the great hill. did 3 consecutive loops on the great hill and returned to the start of the 2.5m loop. one loop in 15:17 which brought me pretty close to 2 hours. felt good. not over-extended or anything. each great hill loop got successively faster, but nothing ridiculous. saw an incredible pixies show tonight. going again tomorrow.
3.259	7/25/2001	run	6	4 reservoir loops - 12:20, 11:39, 10:49, 12:37. weird body imbalance before run. lightheaded. had 2 snickers and coke. then felt fine. i was plenty hydrated. had eaten normal lunch, too far from last meal? heat of day on top of morning run? with kd, who ran great and gets a big thanks for buying the snickers.
3.237	9/7/2003	run	8	today was encouraging. able to run an hour - twice as far as yesterday - with probably half the pain. seemed to loosen up second 1/2 of the run and at times i was actually able to think about something other than my leg. it's tight, but i'm not limping. still icing and advil. it stiffens up when i finish. also able to reproduce the pain without running. if i extend my right foot forward and slide it across the floor, as if wiping off the bottom of a shoe, that does it.
3.198	3/9/2005	run	6	almost 50 minutes after turning around to run with 2L.
3.195	3/27/2006	run	4	to jimmy's and back
3.195	3/15/2006	run	4	to jimmy's and back
3.195	4/10/2006	run	4	to jimmy's and back
3.195	4/24/2006	run	4	back and forth to jimmy's
3.195	5/1/2006	run	4	to jimmy's and back
3.195	6/27/2006	run	4	to jimmy's and back
3.195	3/6/2006	run	4	back and forth to jimmy's
3.163	10/2/2001	run	8	57 minutes, stiff when I awoke, but ok on the run
3.16	12/29/2005	run	10	out and back on the tow path
3.16	2/27/2006	run	4	to jimmy's and back for therapy
3.16	12/28/2005	run	10	out and back on the tow path
3.16	12/27/2005	run	10	out and back on the tow path
3.16	3/17/2002	run	10	75 easy. Back in nyc.
3.16	1/1/2006	run	13	to prospect park and back
3.147	11/17/2002	run	13	90 minutes. Good effort. 2.5m loop in 16:16 65 minutes into the run.
3.129	2/18/2002	run	9	moderate run of 65 minutes (tip +), 4 strides
3.129	8/28/2002	run	13	90 minutes tired at end of this evening's run
3.125	10/29/2001	run	6	45:03, keri's to reservoir for 2 loops and back
3.125	2/11/2005	run	8	hour with 6x30sec pickups on the way back
3.125	4/2/2002	run	8	ran to erp, followed by 56:10 back to coles.
3.125	12/19/2001	run	7	51:37 easy out and back on the west side
3.125	10/14/2001	run	5	20 minute to erp, break 15 back
3.125	8/7/2001	run	8	57:08 - same course as yesterday, back is better, felt good otherwise
3.125	11/15/2001	run	5	20 minute to erp, break 15 back
3.095	9/21/2002	run	8	60 minutes at vcp. much better today but am very drained. Was exhausted after this run.
3.091	1/14/2002	run	8	hour easy out and back going up the west side
3.091	5/25/2003	run	16	1:52:30. up to central park, 3 reservoir loops (16:51, 16:41, 16:27) and back.
3.091	12/6/2001	run	8	hour easy, up and back on the west side
3.091	1/12/2002	run	8	hour easy out and back going up the west side
3.091	5/16/2006	run	4	to jimmy's and back. some weight work with my legs.
3.091	1/7/2002	run	8	hour easy out and back going up the west side
3.091	6/1/2003	run	16	1:50:35. up to central park, 3 reservoir loops (16:50, 16:31, 15:56) and back.
3.091	11/20/2001	run	6	45:15, keri's to reservoir for 2 loops and back and had to add on a little
3.079	9/16/2001	run	25	something like a respectable run and a bit of a surprise. bagged philly, couldn't get it up. a good dinner and a few drinks last night seemed to help my general mood - starting to feel normal again. finished on reservoir with lap of 10:03 (6:25 pace). 3 other 2.5 mile splits available (16:52, 16:32, 16:53) from the beginning, middle and end. Safe to say the whole thing was under 7:00 pace, guessing around 6:40 and actually felt good doing it. total run time - 2:46:43.
3.058	7/27/2003	run	21	2:22:40. up to central park, 5x2.5m reservoir loops in 16:40, 16:29, 16:24, 16:03, 15:52 and back (28:37).
3.058	2/15/2006	run	4	another session with jimmy. ran to his place and back from work.
3.058	6/29/2003	run	19	2:07:05. up to central park, 4x2.5m reservoir loops in 16:59, 16:33, 16:02, 15:47, and back (28:37).
3.033	7/18/2004	run	21	2:25 up at rockefeller with marc, jimmy lynch and ted towle. salient fact about ted: he ran for smitty in high school. salient fact about the run: i ran out of gas around 2 hours. terrain is hillier than i normally run. around 2:06 we did a loop basically up hill and it finished me off. recovered well after a couple gatorades.
3.03	7/17/2004	run	10	75 minutes with marc. it was hot and this couldn't end quickly enough. i was really thirsty the entire run.
3.025	6/9/2001	run	8	hour jogging around cp during mini-marathon. hamstrings and back tight
3.025	6/13/2005	run	8	hour easy. holding back. legs feeling decent.
2.998	8/2/2003	run	8	58 minutes. waited too long to eat. felt like shit at the end of this run, therefore no strides.
2.993	12/12/2001	run	10	70:03 with elliot freider. Pretty relaxed. From coles to central park and back.
2.993	4/3/2006	run	4	back and forth to jimmy's. my knee is showing progress and my hamstring seems to be fully healed.
2.993	3/20/2006	run	6	to jimmy's. couple upper loops after that then back. i have a notion that i am going to be sore tomorrow.
2.993	6/22/2003	run	19	2:08:23. Up to the park 4x 2.5m reservoir loops (16:46, 16:36, 16:35, 16:33) and back. This went pretty well. Only started to feel it in the last 1/2 mile.
2.967	11/4/2004	run	6	45 minutes. ran in the morning. knee felt decent on the run but didn't feel real great afterwards.
2.967	8/11/2004	run	10	72 minutes. for reasons both meteorological and intestinal, i cut this run short. and i felt good at the outset....
2.967	7/31/2002	run	9	set out to run 90. dead after an hour. Running with (chasing) joe mcveigh. I know this was sub-6:00 pace for the first 45 minutes.
2.967	9/4/2003	run	2	something bad happened tonight, not sure how bad. my right hamstring has been a little tight the last couple days, it seems like it started yesterday at work, and i've run with it compressed the last couple runs. wasn't compressed this afternoon and i tweaked something as i started down a hill. couldn't continue the run. i have it compressed now and i iced it. it feels knotted, and it is hard to take a long stride, yet i am able to stretch it pain free.
2.907	12/19/2004	run	13	90 minutes. loops in 16:13, 16:01, 16:01. another long run in shorts, though the longer i was out the colder it got. the sky got to spitting a bit for added fun.
2.822	2/23/2005	run	13	13+. 91 minutes. 2 6m loops in central park plus an additional great hill loop, starting and finishing the run from work. ran this at a decent pace.
2.775	3/30/2005	run	4	30 minutes. still fkd up today. was way too tired and hungry at the end of the day to do a second run, so all i have to show for today is 4 miles.
2.752	5/28/2005	run	8	hour. funny thing happened down in the battery. there's a blind turn by pier a, as there's a construction fence as you head onto the waterfront by the firemen memorial. it was raining, so in addition to it being a blind turn, i wasn't really looking because it should have been fairly vacant. well, i made the turn and there's a moving car about 2 feet from me. it's a cop. mayor bloomberg if you're reading, please get the friggin cops out of the parks with there cars. it should be simple. if it's a road, there are cars, if not, no cars. none of this cops creeping through the parks in cars because they can. it's really disrespectful. anyway, i'm scared shitless, because this is a car coming at me. well, it stops and i have my hands on the hood and i do this weird pivot and am then relieved as the car is no longer moving. well the cop asks me like 5 times if i'm alright. i'm fine i say. "just scared, wasn't really looking for cars here", when he asks for like the third time. he then asks if someone was chasing me. come on, dude, i wasn't running that fast.
2.741	3/22/2003	run	9	2m - 3m at sub-6:00 - 4m it was record high heat in miami all week. had been pointing towards this week as a period when i would be "back in shape". not sure this is the case.
2.729	1/9/2005	run	22	up to the park, 5 loops, and back down the wsh. with marc and jimmy lynch for the first 3 loops - much faster than planned. 15:45, 15:25, 14:59, 15:34, 15:42. 2:28 total time.
2.729	8/22/2001	run	10	2 loops on bridal path beginning at e90. 2nd is longer than first from doubling back on path and skipping the road (36:49, 37:17 = 1:14:07)
2.708	9/14/2003	run	18	this didn't go that great. really ran out of gas. blaming bad eating over the last 2 days and messed up sleep this week. up to central park, 4 2.5m loops (16:39, 16:22, 16:21, 16:36), then a sort of death march back downtown.
2.682	9/8/2003	run	8	hour. better. for the first half hour i was pretty much able to not think abou my leg, felt more sore than pain. started to hurt more on the way back. still icing and taking advil.
2.678	1/15/2006	run	8	started out with the intention of going 90 minutes, but i wasn't feeling up to it. i've been stretching my hamstring quite a bit everyday and it definitely feels better every day, yet it seems to tighten up during a run. frustratingly, my knee is feeling really good these days.
2.678	10/3/2001	run	12	1:21:26 on cp trails. Finished with 2.5 loop of 15:32 had decided this beforehand, don't know why exactly. Last 4 minutes were a death march yet the 15:32 was what I expected to run the loop in - so I have some pacing issues. need to start working on finding 'marathon pace'.
2.646	3/6/2005	run	26	3 hours. out to prospect park and back thru the battery then up the westside to central park entering at 96th. north for 2 great hill loops then down the west side to 59th.
2.557	9/19/2002	run	0	didn't even try to run. Took a nap instead.
2.539	7/14/2002	run	13	13+, 90 minutes with anthony, joe mcveigh, chris someone and don conrad, both dartmouth alums. Started out pretty reasonably (slow according to joe) and at half an hour those guys picked it up and I kept it even. Realizing that I didn't know where i was and the gap was widening i picked it up to keep pace. unfortunately we started going up a big hill at this time. after we crested the hill i took the next 8 minutes to close the 150m gap, and then the pace really started to roll. at 75 minutes chris, don and i pulled back and eased to the finish while joe and ant went for more. finished the 13.4 mile loop in 1:25 and change which would be about 6:23 pace, but i would bet that 2nd half was spent right around 6:00 pace or better. i am going to take ibuprofen for the next 10 days (and do some icing,) as my left achilles is still sore. it has been sore since i took the two weeks off, quite ironic in my mind.
2.533	9/23/2001	run	18	2 hours at central park. Feeling a little under the weather but I just think I need some sleep after getting up early for yesterday's meet. Met up with brendan healey for 20 minutes at around 1 hour and proceeded to run the 2.5 loop in 15:52 (6:20/mile), slowed down for another loop, then finished with a loop of 10:06 around the reservoir.
2.528	8/11/2001	run	6	easy run - 48:24 in the gunks
2.528	6/29/2001	run	5	wtc - 5 44:49 recovery run
2.5	8/10/2001	run	8	1:06 recovery run - same course as Monday. Still really hot.
2.5	8/13/2001	run	8	recovery run on cp bridal path - 1:01:57
2.5	4/6/2006	run	9	it's saturday as i update this and i can't remember anything about this run.
2.5	11/22/2004	run	8	hour with marc. nothing about this run was pleasant.
2.5	3/11/2002	run	9	65 moderate run on golf course, 4 strides
2.5	9/24/2004	run	0	went to work today but don't think it would be wise to try and run.
2.473	8/20/2001	run	8	recovery run on cp bridal path - 58:26. Feeling much better.
2.473	9/18/2001	run	5	38:05 - procrastinated getting out of bed this morning but felt ok on the run
2.473	6/15/2001	run	8	brooklyn bridge - 8. (1:06:05) recovery run, humid
2.473	1/21/2001	run	12	race cancelled. semi-hard run instead.
2.473	9/23/2004	run	0	home from work again and no run. feeling really tired.
2.473	6/21/2001	run	8	brooklyn bridge - 8, 1:07:20 recovery run, early am
2.473	7/16/2001	run	6	recovery run - 47:35 - with jon mummolo, massage
2.473	11/15/2005	run	9	2+ loops run in a figure 8 type of thing
2.473	7/20/2001	run	6	recovery run, 4 loops of lower reservoir, 50:49
2.447	9/25/2004	run	0	feeling better today but marc suggested i not run. it wasn't that difficult.
2.447	8/2/2001	run	8	62:23 - run to reservoir and then 4 lower loops (12:10, 11:43, 11:37, 11:28) + 4x100 on 100 off
2.447	7/9/2001	run	5	recovery run (reservoir loops of 11:26,11:05), a little stiff but not excessively
2.447	8/27/2001	run	8	recovery run on cp bridal path - 57:35. Felt good.
2.447	12/22/2001	run	8	60:04. Run to central park from apartment and 1 loop of trail
2.447	9/26/2002	run	8	hour easy in the rain - not a fun run but felt ok
2.447	6/25/2001	run	8	brooklyn bridge - 8 (1:01:32) recovery run, best I've felt in a week
2.447	3/9/2002	run	13	1:32:20 - long run today because tomorrow is a travel day
2.413	9/22/2004	run	8	didn't go to work today. wasn't feeling too well. had a slight fever last night and decided it would be wise to sleep until i woke up, which turned out to be 11:30. didn't feel good enough to go to work. by the end of the day i was feeling better, just my head was congested, so i decided to try and run. big mistake. by the last 15 minutes i was exhausted.
2.395	8/19/2004	run	8	hour easy. kinda stiff from yesterday. pretty slow run.
2.395	6/3/2001	run	15	trail run at shawungunks with alan ruben and josh feldman (1:53) relaxed
2.395	2/20/2006	run	8	2 loops with marc. i had no hamstring pain at all. i can still make it hurt, but it is not hurting while i run.
2.37	4/6/2008	run	6	feeling good enough to run again. pissed that i missed so many days after finally getting, ahem, "rolling"
2.37	7/6/2003	run	19	2:10. warmest long run yet. a little slower paced. ran in the evening. 2 2.5m loops on the reservoir in 16:53.
2.346	6/27/2001	run	12	2 loops on cp trail + (35:31,34:08,15:54 = 1:25:33) 2nd loop with craig chilton, this run hurt a little in the end, it was hot
2.322	10/16/2001	run	15	1:41:28 at cp. finished on reservoir with loops of 10:07 and 9:36. Typical weekday long run - sluggish. Got 12 hours sleep last night.
2.322	8/1/2001	run	12	2 loops on cp trail + (35:41,35:15,15:08 = 1:26:04) pretty tired from parents visit and show last night. Took gel prior to pm run.
2.275	7/10/2001	run	5	wtc5 - 40:13 some calf and quad soreness but worst was late yesterday. Got on the bike after 2nd run which really felt good - loosened everything up
2.253	7/24/2004	run	8	the saturday challenge - where participants test the limits of how late they can sleep and how slow they can run. today - 11:50am, and barely 8 miles in an hour.
2.253	8/11/2004	run	8	hour easy. felt pretty good. this run was a bit quicker than other mornings, even if not by design. later this morning, i scored pixies tix for 12/12.
2.231	7/25/2001	run	10	hot. Moving slowly this morning and didn't get out the door til 10:30. Dumb. As a consequence cut the run short, from 12 to 10 - the pace was slipping. First loop - 35:26, 2nd - 36:08.
2.231	3/12/2006	run	15	finally had something like a normal run. probably helped that i skipped an invite to the astoria beer garden last night. up to the park for 4 loops - 16:08,15:49,15:17,14:25. marc's been sick so i soloed.
2.203	8/2/2001	run	8	brooklyn bridge - 8 (57:51) pickup across bridge on way out general fatigue prior to pm run.
2.203	4/14/2002	run	15	1:45 with 2.5 res loop in 17:03. Warm today (70+) - first warm long run in a while - felt it.
2.201	1/29/2006	run	13	4 loops with marc - 15:48,15:01,15:38,15:09. as marc said, "i'll have to go home and write this down as a real run." somewhat surprised by this, but felt good.
2.193	3/23/2005	run	10	2 5m loops in the park, plus a little more. this was about as uninspired of a run as you can get. the weather was miserable. miserable.
2.173	8/4/2001	run	5	easy run on upper reservoir 3 loops + (38:21 - 12:09, 12:17, 12:01) tired this week not sure if it was the irregular schedule or the accumulation of mileage, will monitor next week
2.087	1/23/2005	run	21	2:32. on the big loop in the park. footing wasn't great, but i've run in much worse. too many people decided playing in the snow would be fun instead of watching the pregame shows. probably because fox had the first game and new yorkers knew better than to watch those sanctimonious f-cks.
2.087	6/27/2004	run	18	2 hours with marc. up to the park and 5 loops - 16:20?, 16:00, 15:52, 15:40, 14:23. marc was significantly faster on the last loop. this was quite manageable and felt pretty relaxed. i wasn't feeling spry, yet it passed by quicker than any recent long run.
2.06	2/19/2006	run	13	4 loops with marc. i fell at the start of this run. the bad news is that it really hurt. the good news is that it hurt way more than my hamstring.
2.056	7/29/2001	run	20	2:20 at van cortland with bill thramann. Best long run of the year. Need to do more long runs with others. Bill and I agreed that we got in more than 20. Distance is estimated based on time.
2.039	7/25/2004	run	23	2.5 hours. up to central park, 5 loops - 16:27, 16:24, 16:18, 16:12, 16:04, exit at 72nd and down the west side. according to the mile marks on the wsh, i was running 6 minute miles for this stretch. had a side stitch in the middle of this run that lasted about 1/2 an hour. felt much better when that went away.
1.961	8/8/2001	run	12	2-5m loops on bridal path beginning at e90th and 1 lower reservoir loop (33:55, 33:27, 11:11 = 1:18:34) with isaya. This run was harder than I expected. i have got to make sure that wednesday does not turn into a hard day. it must allow for a quality hard workout on thursday. it was hot again although perhaps not quite as bad as yesterday. i am sick of water and gatorade.
1.639	3/26/2005	run	9	had the opportunity to run the usatf 8k this morning. would have liked to have done more with it, but very happy to have had the chance. the race can be summed up as a 4:58 mile, followed by some stuff that was a lot more comfortable for someone 3 weeks away from a marathon. basically, this should have been a lot better, regardless of where i am in my training. one more item that may have caught some people's attention. for the record, i sent in my entry for this race thru ray biersbach, who is the head of the manhattan track club. i showed up in the results as running for them. this was more clerical than factual. and here's something i bet you didn't know: i was the first person this morning to cross the line whose dog pooped on his warmups before the race (i wore different warmups to the race.)
1.503	4/11/2004	run	18	2 hours with marc. went up the westside to 125 and entered the park from the north. on 113th street a truck was double parked and there wasn't enough room for us to run and the car that was behind us to pass simultaneously. so this guy in a truck honks at us and instead of letting us clear the truck starts accelerating. needless to say that got me a bit fired up and i actually caught up to him when he got stopped at a light and really let him have it. he actually started to get out of his truck and seemed to realize how mad i was and thought better of it. we then proceeded on to the park for a few loops (15:52, 14:04) and some extra to get to 2 hours. the 14:04 was my doing, i guess that's about 5:35 pace so not bad. marc was even better, running 13:54 after what seemed like a bit of a struggle over the 1st half of the loop. i guess he was just sand-bagging. marc is really seeming to get into great shape and we should be seeing some fast races out of him soon.
1.174	11/11/2002	run	9	67 minutes. Only planned an hour then started pacing vinnie. For 30 minutes. He tried to drop me after 5 minutes so I matched the pace and held it. Running 5:45-5:50.
1.088	7/13/2005	run	13	today was the second annual (inaugural event held 6/27/2004) jimmy lynch, marc antone, rob zand tri-meet. this unannounced 2.5 mile race traverses one loop on the bridal path around the reservoir and the north meadow in central park. besides being unannounced, there are several other house rules governing the event: the race begins and ends at the tree at the southwest corner of the reservoir, unless your first name is jimmy, in which case you stop at the bridge. we don't understand this rule either. maybe something to do with age. over the first mile of the race, all competitors must talk some serious shit. additionally, the race director, aka he who picked up the pace first, must strongly deny that the pace is any faster than the last lap. everyone else tries to call off the race for the sake of their training. no entry fee. no t-shirts. no awards. but hey, at least you have an excuse for your workouts to suck the remainder of the week the meet record for the race stood at 14:06 and was held by marc antone, who held off jimmy in last year's event. i was a distant third in 14:23. btw, the course record is 13:quite-low, and does not represent anything near maximum effort, it came during one of marc's tempo runs. as noted, today's race was started by jimmy, who would want you to know that he "isn't in shape". right. the chatter was quite loud at the first sidewalk (2:12) and on meet record pace at the police pagoda (5:07, 5:12 last year.) i took it upon myself to call out this split, which a) seems to be my role, and b) seems to truly indicate that the race is on. it was still anyone's race as we began up the east side hill, but somewhere in here the seriousness of the competition set in, as did yesterday's workout, which for the record was done by only one competitor, who, since you asked, is named rob. as the pace picked up further, i conceded, but knowing i was on record pace, continued at the same pace to finish in 14:07, just off the meet record. oh sammy soso (not a typo), i know your pain. upfront, the race was really on, and by 90th street i was completely out of contention. passersby were looking alarmed as jimmy and marc were trading grunts and elbows and cutting tangents like two geometry teachers gone mad. in a victory for the grey hairs, jimmy outleaned marc to the bridge, the aforementioned finish line for the ~~aged~~ competitors named jimmy, while marc went on to a new meet record in 13:38. the run had started easily enough. loops in 16:36,15:57,15:18,14:07. i ran 87 minutes total, rather than 90, deciding that was ok, given the effort.
0.984	7/27/2002	run	13	90 minutes - felt good today. Picked up last 15 minutes and 2.5m loops in 16:20, 16:43.
0.975	9/22/2002	run	13	90 minutes. Last 15 minutes was torture. Feeling better but energy levels not there yet.
0.923	1/2/2005	run	13	91 minutes. bumped into marc at the beginning. he tagged along for 75 minutes. ran a loop in 15:26, then 3 northern hill loops followed by a final loop in 14:39. felt good.
0.88	6/14/2004	run	8	hour easy with marc. well, in reality, marc went 70 minutes. it killed him - revealing some of his secret training - but it apparently had to be done. we dedicate those 10 minutes to aaron, king of the easy days.
0.858	6/6/2004	run	19	2 hours plus with marc. we ran for 10 minutes stopped to wait for someone for another 10 minutes, then ran for 1:55. 4 timed loops were 15:52, 15:37, 15:32, and 15:16. in between these loops we ran around other parts of the park in a failed attempt to slow the pace.
0.856	8/21/2005	run	26	slept in this morning since i didn't yesterday. 3hours. started in central park to minimize the time spent on the road, as i eventually headed up to vcp. 1:20 minutes there, about 35 minutes in central park. mostly on grass up the west side until dyckman. felt pretty good - this went well.
0.852	5/8/2003	run	8	30 minutes. 6x300 (49-51). 15 minutes
0.828	8/9/2002	run	12	75 minutes. Felt good today. Covered plenty of ground on both runs. In the evening ran pretty hard for an hour finishing with a loop of the reservoir in 9:20, which only goes to prove you shouldn't time your runs when you're not in season, cause it sure felt faster than this and knowing the time only disappointed. chilled for the last 15 minutes.
0.754	8/8/2004	run	18	2 hours. was really tired this morning when i got up. called marc and cancelled, then slept for 4 more hours. ran this evening. went up the west side to 125th and entered the park at 110. up the great hill, across the 102nd transverse to finish the loop, then did 3 more: 16:13, 16:06, 15:13. legs still a little sore, but got moving already going up the west side. got to the boat basin in 30 minutes and entered the park at 58 minutes. didn't feel great for the loops, but got it done.
0.685	4/21/2004	run	5	41 minutes (cp)
0.685	4/8/2004	run	5	40 minutes (cp)
0.685	4/16/2004	run	5	40 minutes (cp)
0.685	4/14/2004	run	5	41 minutes cp
0.685	9/12/2005	run	4	30 minutes
0.685	4/2/2004	run	2	15 minutes.
0.685	4/12/2004	run	5	40 minutes (cp)
0.685	4/20/2004	run	5	40 minutes (cp)
0.685	2/25/2004	run	10	75 minutes
0.685	10/6/2003	run	7	50 minutes
0.685	5/11/2004	run	4	30 minutes
0.685	1/8/2004	run	4	31 minutes
0.685	1/7/2004	run	4	31 minutes
0.685	1/2/2004	run	4	30 minutes.
0.685	11/14/2003	run	4	30 minutes
0.685	12/7/2003	run	13	91 minutes.
0.685	12/28/2003	run	13	90 minutes.
0.685	12/25/2003	run	8	61 minutes.
0.685	12/9/2003	run	4	32 minutes
0.685	6/18/2004	run	5	40 minutes
0.685	9/25/2003	run	4	30 minutes
0.685	4/29/2004	run	5	40 minutes (cp)
0.685	2/20/2004	run	10	75 minutes
0.685	5/4/2004	run	4	30 minutes.
0.685	5/6/2004	run	4	30 minutes
0.685	9/10/2003	run	6	47 minutes
0.685	9/11/2003	run	6	46 minutes.
0.685	9/12/2003	run	6	47 minutes.
0.685	9/13/2003	run	10	70 minutes.
0.685	12/23/2003	run	4	32 minutes
0.685	9/12/2003	run	8	60 minutes
0.685	12/18/2003	run	4	30 minutes
0.685	1/4/2005	run	5	41 minutes.
0.685	3/3/2005	run	6	46 minutes
0.685	3/4/2005	run	6	47 minutes
0.685	3/2/2005	run	6	47 minutes.
0.685	2/27/2005	run	14	93 minutes @ ~6:30 or better.
0.685	2/25/2005	run	6	47 minutes.
0.685	2/22/2005	run	6	48 minutes.
0.685	2/21/2005	run	6	46 minutes
0.685	2/18/2005	run	6	46 minutes.
0.685	3/7/2005	run	6	46 minutes
0.685	3/10/2005	run	6	46 minutes
0.685	3/31/2005	run	4	30 minutes.
0.685	3/29/2005	run	4	30 minutes.
0.685	4/1/2005	run	4	30 minutes.
0.685	3/27/2005	run	13	90 minutes plus.
0.685	3/23/2005	run	5	41 minutes
0.685	3/22/2005	run	5	41 minutes
0.685	3/16/2005	run	6	47 minutes.
0.685	3/10/2005	run	13	91 minutes
0.685	2/16/2005	run	6	46 minutes.
0.685	2/9/2005	run	6	46 minutes
0.685	1/13/2005	run	5	41 minutes
0.685	1/12/2005	run	5	40 minutes
0.685	1/11/2005	run	5	40 minutes.
0.685	1/10/2005	run	5	41 minutes
0.685	1/7/2005	run	5	41 minutes.
0.685	1/6/2005	run	5	42 minutes
0.685	1/5/2005	run	11	77 minutes
0.685	1/5/2005	run	5	41 minutes
0.685	1/14/2005	run	5	41 minutes
0.685	1/17/2005	run	5	40 minutes
0.685	2/8/2005	run	6	47 minutes.
0.685	2/4/2005	run	13	90 minutes.
0.685	2/3/2005	run	6	47 minutes
0.685	2/1/2005	run	6	46 minutes
0.685	1/31/2005	run	6	46 minutes.
0.685	1/27/2005	run	4	31 minutes.
0.685	1/25/2005	run	4	31 minutes
0.685	1/24/2005	run	4	31 minutes
0.685	4/11/2005	run	6	45 minutes
0.685	4/12/2005	run	6	45 minutes
0.685	4/14/2005	run	4	30 minutes
0.685	9/20/2005	run	4	30 minutes
0.685	9/21/2005	run	4	30 minutes
0.685	9/15/2005	run	4	30 minutes
0.685	9/14/2005	run	4	30 minutes
0.685	9/13/2005	run	4	30 minutes
0.685	9/6/2005	run	10	75 minutes - 16:27,16:32,16:42.
0.685	9/7/2005	run	10	75 minutes - 16:47,16:39,16:59.
0.685	9/8/2005	run	10	75 minutes
0.685	9/22/2005	run	4	30 minutes.
0.685	9/23/2005	run	4	30 minutes
0.685	10/6/2005	run	4	30 minutes
0.685	10/8/2005	run	2	15 minutes
0.685	10/4/2005	run	6	45 minutes
0.685	10/2/2005	run	9	65 minutes
0.685	9/30/2005	run	4	30 minutes
0.685	9/29/2005	run	6	45 minutes
0.685	9/28/2005	run	6	45 minutes
0.685	9/27/2005	run	4	30 minutes
0.685	9/2/2005	run	4	30 minutes
0.685	9/1/2005	run	4	30 minutes
0.685	6/10/2005	run	10	75 minutes - 16:29, 16:15, 15:51.
0.685	6/9/2005	run	10	75 minutes - 16:51, 16:45, 16:40.
0.685	6/4/2005	run	10	75 minutes
0.685	5/27/2005	run	10	75 minutes. probably 11.
0.685	5/24/2005	run	10	73 minutes
0.685	5/2/2005	run	4	30 minutes
0.685	5/3/2005	run	6	45 minutes
0.685	4/15/2005	run	4	30 minutes
0.685	6/15/2005	run	4	30 minutes
0.685	6/16/2005	run	4	31 minutes
0.685	8/29/2005	run	4	30 minutes
0.685	8/30/2005	run	4	30 minutes
0.685	8/31/2005	run	4	30 minutes
0.685	8/28/2005	run	14	93 minutes.
0.685	8/18/2005	run	10	75 minutes - 16:36,16:08,16:23
0.685	8/15/2005	run	10	75 minutes - 16:55,16:40,16:41
0.685	8/8/2005	run	10	75 minutes - 16:36,16:28,16:20
0.685	8/2/2005	run	10	75 minutes - 16:33, 16:02, 16:00.
0.685	4/16/2006	run	13	90 minutes.
0.685	5/12/2004	run	4	30 minutes (cp)
0.685	7/6/2004	run	7	50 minutes
0.685	7/6/2004	run	10	75 minutes
0.685	7/5/2004	run	7	50 minutes.
0.685	7/1/2004	run	7	50 minutes
0.685	6/30/2004	run	7	50 minutes.
0.685	6/29/2004	run	7	50 minutes.
0.685	6/28/2004	run	7	50 minutes
0.685	6/25/2004	run	5	40 minutes
0.685	7/7/2004	run	7	50 minutes
0.685	7/8/2004	run	10	75 minutes
0.685	7/19/2004	run	4	30 minutes.
0.685	12/16/2004	run	4	30 minutes
0.685	7/15/2004	run	7	50 minutes
0.685	7/14/2004	run	7	50 minutes
0.685	7/13/2004	run	7	50 minutes
0.685	7/12/2004	run	7	50 minutes.
0.685	7/9/2004	run	7	50 minutes.
0.685	7/8/2004	run	7	50 minutes
0.685	6/23/2004	run	5	40 minutes.
0.685	6/22/2004	run	5	40 minutes
0.685	6/1/2004	run	4	30 minutes
0.685	5/27/2004	run	4	30 minutes
0.685	5/26/2004	run	4	30 minutes.
0.685	5/25/2004	run	4	30 minutes.
0.685	5/21/2004	run	4	30 minutes
0.685	5/19/2004	run	4	30 minutes
0.685	5/18/2004	run	4	30 minutes
0.685	5/14/2004	run	4	30 minutes (cp)
0.685	6/2/2004	run	4	30 minutes.
0.685	6/3/2004	run	4	30 minutes
0.685	6/21/2004	run	5	40 minutes
0.685	6/17/2004	run	5	40 minutes
0.685	6/16/2004	run	5	40 minutes.
0.685	6/14/2004	run	5	40 minutes.
0.685	6/10/2004	run	5	40 minutes
0.685	6/9/2004	run	5	40 minutes.
0.685	6/8/2004	run	5	40 minutes
0.685	6/7/2004	run	5	41 minutes
0.685	7/20/2004	run	7	50 minutes
0.685	7/21/2004	run	7	50 minutes
0.685	7/26/2004	run	5	40 minutes
0.685	12/16/2004	run	6	45 minutes
0.685	12/15/2004	run	6	46 minutes.
0.685	12/14/2004	run	4	31 minutes.
0.685	12/10/2004	run	10	75 minutes
0.685	11/13/2004	run	4	30 minutes.
0.685	10/21/2004	run	2	15 minutes.
0.685	11/1/2004	run	4	30 minutes.
0.685	12/17/2004	run	4	30 minutes.
0.685	12/18/2004	run	4	30 minutes.
0.685	12/27/2004	run	4	32 minutes
0.685	12/28/2004	run	4	34 minutes
0.685	12/29/2004	run	10	75 minutes.
0.685	12/29/2004	run	4	33 minutes.
0.685	12/31/2004	run	4	31 minutes
0.685	12/22/2004	run	4	30 minutes
0.685	12/21/2004	run	4	30 minutes
0.685	12/20/2004	run	4	30 minutes
0.685	10/7/2004	run	4	30 minutes.
0.685	10/4/2004	run	6	45 minutes.
0.685	8/16/2004	run	4	30 minutes.
0.685	8/6/2004	run	7	50 minutes
0.685	8/4/2004	run	7	50 minutes
0.685	8/3/2004	run	7	50 minutes
0.685	8/2/2004	run	5	40 minutes
0.685	7/30/2004	run	7	50 minutes
0.685	7/28/2004	run	7	50 minutes
0.685	7/27/2004	run	7	50 minutes
0.685	8/18/2004	run	4	30 minutes
0.685	8/19/2004	run	6	45 minutes
0.685	10/2/2004	run	6	45 minutes
0.685	9/27/2004	run	6	45 minutes
0.685	9/21/2004	run	4	30 minutes
0.685	9/17/2004	run	4	30 minutes
0.685	9/15/2004	run	10	75 minutes
0.685	9/2/2004	run	6	45 minutes
0.685	8/31/2004	run	6	45 minutes
0.685	8/30/2004	run	4	30 minutes
0.685	1/3/2005	run	5	40 minutes.
0.685	9/3/2003	run	6	47 minutes
0.685	7/17/2002	run	10	75 minutes
0.685	7/1/2002	run	8	60 minutes
0.685	6/30/2002	run	8	60 minutes
0.685	12/29/2002	run	6	45 minutes
0.685	6/29/2002	run	4	30 minutes
0.685	1/9/2003	run	8	60 minutes
0.685	1/8/2003	run	8	60 minutes
0.685	1/10/2003	run	8	60 minutes
0.685	6/28/2002	run	4	30 minutes
0.685	6/27/2002	run	6	45 minutes
0.685	1/7/2003	run	6	45 minutes
0.685	6/22/2002	run	4	30 minutes
0.685	6/23/2002	run	8	60 minutes
0.685	6/24/2002	run	4	30 minutes
0.685	6/25/2002	run	4	30 minutes
0.685	6/26/2002	run	6	45 minutes
0.685	1/18/2003	run	8	61 minutes
0.685	7/2/2002	run	8	60 minutes
0.685	7/3/2002	run	8	60 minutes
0.685	7/18/2002	run	13	90 minutes
0.685	7/19/2002	run	10	75 minutes
0.685	7/20/2002	run	13	90 minutes
0.685	7/21/2002	run	10	75 minutes
0.685	3/4/2003	run	4	30 minutes
0.685	7/13/2002	run	13	90 minutes
0.685	7/12/2002	run	10	75 minutes
0.685	7/11/2002	run	8	60 minutes
0.685	7/10/2002	run	13	90 minutes
0.685	7/9/2002	run	10	75 minutes
0.685	7/8/2002	run	8	60 minutes
0.685	12/30/2002	run	8	60 minutes
0.685	7/7/2002	run	13	90 minutes
0.685	7/6/2002	run	8	60 minutes
0.685	7/5/2002	run	8	60 minutes
0.685	7/4/2002	run	8	60 minutes
0.685	6/21/2002	run	6	45 minutes
0.685	6/19/2002	run	4	30 minutes
0.685	4/12/2002	run	4	31 minutes
0.685	2/8/2003	run	8	60 minutes
0.685	2/4/2003	run	4	30 minutes
0.685	4/9/2002	run	4	30 minutes
0.685	2/3/2003	run	9	65 minutes
0.685	3/28/2002	run	4	30 minutes
0.685	2/2/2003	run	8	60 minutes
0.685	2/14/2003	run	8	60 minutes
0.685	2/13/2003	run	7	55 minutes
0.685	3/14/2002	run	4	30 minutes
0.685	3/7/2002	run	4	30 minutes
0.685	2/12/2003	run	8	60 minutes
0.685	2/11/2003	run	4	30 minutes
0.685	2/10/2003	run	10	70 minutes
0.685	2/27/2002	run	4	31 minutes
0.685	2/27/2002	run	10	73 minutes
0.685	4/19/2002	run	4	30 minutes
0.685	1/26/2003	run	4	30 minutes
0.685	6/20/2002	run	6	45 minutes
0.685	6/18/2002	run	4	30 minutes
0.685	1/14/2003	run	8	60 minutes
0.685	5/29/2002	run	4	30 minutes
0.685	1/12/2003	run	8	60 minutes
0.685	1/13/2003	run	6	45 minutes
0.685	5/21/2002	run	4	30 minutes
0.685	5/15/2002	run	2	15 minutes
0.685	5/18/2002	run	4	30 minutes
0.685	8/29/2002	run	5	35 minutes
0.685	5/13/2002	run	2	15 minutes
0.685	4/30/2002	run	4	31 minutes
0.685	2/1/2003	run	6	40 minutes
0.685	1/27/2003	run	8	60 minutes
0.685	4/23/2002	run	4	31 minutes
0.685	2/21/2003	run	10	70 minutes
0.685	7/16/2002	run	13	90 minutes
0.685	10/1/2002	run	6	45 minutes
0.685	11/29/2002	run	13	90 minutes
0.685	11/28/2002	run	10	75 minutes
0.685	12/6/2002	run	4	30 minutes
0.685	9/2/2002	run	4	30 minutes
0.685	9/2/2002	run	8	60 minutes
0.685	9/4/2002	run	13	90 minutes
0.685	9/5/2002	run	11	75 minutes
0.685	8/26/2002	run	4	30 minutes
0.685	8/27/2002	run	4	30 minutes
0.685	8/28/2002	run	4	30 minutes
0.685	8/29/2002	run	10	75 minutes
0.685	12/4/2002	run	9	65 minutes
0.685	8/24/2002	run	4	30 minutes
0.685	8/23/2002	run	10	75 minutes
0.685	12/5/2002	run	8	60 minutes
0.685	8/22/2002	run	4	30 minutes
0.685	9/3/2002	run	4	30 minutes
0.685	11/30/2002	run	13	90 minutes
0.685	5/10/2003	run	2	15 minutes
0.685	10/3/2002	run	6	45 minutes
0.685	10/17/2002	run	4	30 minutes
0.685	10/14/2002	run	8	60 minutes
0.685	9/24/2002	run	4	30 minutes
0.685	9/25/2002	run	10	75 minutes
0.685	10/13/2002	run	6	45 minutes
0.685	10/25/2002	run	6	45 minutes
0.685	9/8/2002	run	10	75 minutes
0.685	11/6/2002	run	7	50 minutes
0.685	9/10/2002	run	4	30 minutes
0.685	11/5/2002	run	6	45 minutes
0.685	11/16/2002	run	6	40 minutes
0.685	9/6/2002	run	4	30 minutes
0.685	9/5/2002	run	4	30 minutes
0.685	9/4/2002	run	4	30 minutes
0.685	12/3/2002	run	8	60 minutes
0.685	8/21/2002	run	4	30 minutes
0.685	12/9/2002	run	10	75 minutes
0.685	12/8/2002	run	10	75 minutes
0.685	12/17/2002	run	10	75 minutes.
0.685	12/16/2002	run	8	60 minutes
0.685	8/2/2002	run	10	75 minutes
0.685	12/28/2002	run	8	60 minutes
0.685	12/27/2002	run	10	75 minutes
0.685	8/2/2002	run	5	35 minutes
0.685	12/26/2002	run	10	75 minutes
0.685	12/24/2002	run	10	75 minutes
0.685	12/23/2002	run	10	75 minutes
0.685	7/23/2002	run	13	90 minutes
0.685	12/25/2002	run	13	90 minutes
0.685	12/22/2002	run	13	90 minutes
0.685	7/24/2002	run	13	90 minutes
0.685	7/30/2002	run	11	75 minutes
0.685	12/11/2002	run	10	75 minutes
0.685	12/12/2002	run	10	75 minutes
0.685	12/2/2002	run	8	60 minutes
0.685	8/20/2002	run	4	30 minutes
0.685	12/1/2002	run	10	75 minutes
0.685	8/16/2002	run	13	90 minutes
0.685	8/14/2002	run	4	30 minutes
0.685	12/13/2002	run	8	60 minutes
0.685	8/14/2002	run	13	90 minutes
0.685	8/16/2002	run	4	30 minutes
0.685	8/10/2002	run	13	90 minutes
0.685	8/12/2002	run	4	30 minutes
0.685	8/12/2002	run	13	90 minutes
0.685	8/13/2002	run	4	30 minutes
0.685	12/14/2002	run	10	75 minutes
0.685	8/9/2002	run	4	30 minutes
0.685	8/7/2002	run	13	90 minutes
0.685	8/6/2002	run	4	30 minutes
0.685	7/15/2002	run	8	60 minutes
0.685	4/24/2003	run	4	30 minutes
0.685	3/10/2003	run	9	66 minutes
0.685	11/8/2001	run	3	20 minutes
0.685	11/9/2001	run	3	20 minutes
0.685	11/12/2001	run	5	35 minutes
0.685	3/9/2003	run	13	91 minutes
0.685	7/8/2003	run	10	71 minutes
0.685	3/21/2003	run	6	45 minutes
0.685	7/5/2003	run	11	72 minutes
0.685	4/19/2003	run	4	30 minutes
0.685	3/20/2003	run	4	30 minutes
0.685	10/7/2001	run	2	15 minutes
0.685	11/6/2001	run	2	15 minutes
0.685	3/11/2003	run	8	64 minutes
0.685	3/5/2003	run	8	61 minutes
0.685	3/3/2003	run	7	50 minutes
0.685	3/15/2003	run	13	88 minutes
0.685	4/22/2003	run	4	30 minutes
0.685	7/14/2003	run	4	33 minutes
0.685	11/13/2001	run	5	35 minutes
0.685	10/23/2001	run	3	20 minutes
0.685	7/10/2003	run	10	71 minutes
0.685	3/13/2003	run	8	59 minutes
0.685	7/9/2003	run	6	49 minutes
0.685	4/15/2003	run	4	30 minutes
0.685	3/20/2003	run	8	60 minutes
0.685	4/3/2003	run	8	60 minutes
0.685	4/7/2003	run	8	60 minutes
0.685	4/9/2003	run	8	60 minutes
0.685	4/2/2003	run	10	70 minutes
0.685	6/19/2003	run	4	32 minutes
0.685	6/12/2003	run	4	30 minutes
0.685	5/29/2003	run	4	31 minutes
0.685	4/10/2003	run	4	30 minutes
0.685	4/1/2003	run	4	30 minutes
0.685	3/31/2003	run	8	60 minutes
0.685	4/5/2003	run	7	50 minutes
0.685	5/13/2003	run	4	30 minutes
0.685	3/24/2003	run	8	61 minutes
0.685	3/19/2003	run	4	30 minutes
0.685	3/18/2003	run	4	30 minutes
0.685	3/18/2003	run	8	60 minutes
0.685	6/28/2003	run	10	71 minutes
0.685	6/26/2003	run	6	47 minutes.
0.685	3/17/2003	run	4	30 minutes
0.685	3/16/2003	run	4	30 minutes
0.685	4/13/2003	run	6	45 minutes
0.685	5/24/2003	run	6	46 minutes
0.685	3/29/2003	run	8	60 minutes
0.685	3/30/2003	run	8	60 minutes
0.685	2/19/2002	run	4	31 minutes
0.685	8/13/2003	run	13	90 minutes
0.685	1/8/2002	run	4	30 minutes
0.685	2/23/2003	run	13	90 minutes
0.685	2/19/2003	run	8	64 minutes
0.685	3/7/2003	run	10	70 minutes
0.685	3/2/2003	run	12	85 minutes
0.685	3/8/2003	run	7	51 minutes
0.685	8/7/2003	run	10	75 minutes
0.685	8/7/2003	run	6	48 minutes.
0.685	8/14/2003	run	6	50 minutes.
0.685	8/18/2003	run	4	32 minutes.
0.685	2/12/2002	run	4	31 minutes
0.685	2/28/2002	run	4	30 minutes
0.685	8/22/2003	run	6	48 minutes
0.685	2/27/2003	run	8	60 minutes
0.685	5/6/2003	run	4	30 minutes
0.685	8/19/2003	run	10	73 minutes
0.685	2/26/2003	run	8	60 minutes
0.685	8/19/2003	run	6	48 minutes
0.685	2/25/2003	run	4	30 minutes
0.685	7/31/2003	run	6	50 minutes.
0.685	4/30/2003	run	4	30 minutes
0.685	7/17/2003	run	10	70 minutes
0.685	7/16/2003	run	6	49 minutes
0.685	5/1/2003	run	10	70 minutes
0.685	4/25/2003	run	7	50 minutes.
0.685	3/6/2003	run	7	51 minutes
0.678	4/26/2003	run	4	30 minutes. 4 strides.
0.678	6/24/2003	run	6	47 minutes. 4 strides.
0.678	11/19/2004	run	6	45 minutes. moderate
0.678	11/21/2003	run	9	65 minutes with marc
0.678	5/19/2003	run	8	60 minutes easy
0.678	6/15/2006	run	6	45 minutes easy
0.678	8/19/2002	run	4	30 minutes easy
0.678	3/26/2005	run	5	40 minutes easy.
0.678	12/2/2004	run	9	65 minutes with marc
0.678	3/11/2005	run	6	48 minutes easy
0.678	2/19/2005	run	10	75 minutes easy
0.678	10/4/2002	run	6	45 minutes easy
0.678	6/20/2003	run	4	30 minutes and 4 strides.
0.678	4/12/2003	run	6	45 minutes easy
0.678	10/9/2002	run	10	75 minutes easy
0.678	10/6/2002	run	13	90 minutes at vcp
0.678	8/26/2002	run	8	60 minutes easy
0.678	1/9/2004	run	9	65 minutes with aaron
0.678	5/9/2003	run	6	41 minutes and 4 strides.
0.678	4/28/2003	run	11	75 minutes easy
0.678	11/12/2004	run	6	45 minutes with marc.
0.678	7/4/2005	run	6	45 minutes. strides.
0.678	5/5/2003	run	8	55 minutes, 5 strides.
0.678	12/7/2004	run	8	62 minutes with marc
0.678	12/29/2003	run	8	62 minutes easy.
0.678	8/19/2002	run	8	60 minutes easy
0.678	8/15/2002	run	11	75 minutes + 4 hills
0.678	8/15/2002	run	4	30 minutes + 4 strides
0.678	7/18/2003	run	6	46 minutes. 4 strides
0.678	7/22/2003	run	4	32 minutes and 4 strides.
0.678	10/11/2003	run	2	15 minutes easy
0.678	11/13/2002	run	10	75 minutes with 2.5m loop in 16:52
0.678	12/5/2003	run	9	65 minutes with aaron
0.678	12/12/2003	run	8	64 minutes with aaron
0.678	12/10/2003	run	9	66 minutes with aaron
0.678	3/24/2005	run	5	42 minutes. easy.
0.678	11/4/2002	run	4	30 minutes easy
0.678	1/17/2005	run	8	63 minutes easy.
0.678	8/8/2002	run	10	75 minutes easy
0.678	9/20/2002	run	6	45 minutes. feeling a little better.
0.678	4/19/2006	run	10	70+ minutes easy
0.678	12/26/2003	run	4	35 minutes easy.
0.678	11/24/2003	run	6	45 minutes with aaron.
0.678	1/13/2005	run	11	75 minutes. ~6:35 pace.
0.678	1/28/2005	run	6	45 minutes easy
0.678	4/16/2003	run	8	60 minutes. Weights.
0.678	5/2/2003	run	8	60 minutes, 4 strides
0.678	3/12/2005	run	6	45 minutes easy
0.678	10/2/2003	run	6	45 minutes easy
0.678	10/24/2001	run	7	47 minutes easy
0.678	5/6/2002	run	8	59 minutes easy
0.678	6/30/2005	run	10	75 minutes easy - 17:04, 17:01, 17:23
0.678	7/3/2005	run	13	90 minutes - loops in 16:09,15:47,16:00.
0.678	10/11/2002	run	6	45 minutes easy
0.678	9/27/2001	run	6	45 minutes easy
0.678	9/26/2001	run	6	45 minutes easy
0.678	9/24/2001	run	6	45 minutes easy
0.678	5/7/2002	run	4	30 minutes easy
0.678	6/23/2005	run	10	75 minutes easy
0.678	9/28/2001	run	10	70 minutes easy
0.678	4/14/2004	run	10	75 minutes. loops in 16:55, 16:47.
0.678	10/22/2001	run	8	55 minutes easy
0.678	9/25/2005	run	13	90 minutes with marc - 16:24,15:57.
0.678	6/16/2002	run	4	30 minutes with 4 strides
0.678	6/4/2002	run	4	30 minutes easy
0.678	5/30/2002	run	11	75 minutes with elliot
0.678	9/15/2005	run	10	75 minutes easy
0.678	5/24/2002	run	4	30 minutes plus 4 strides.
0.678	7/7/2005	run	10	75 minutes easy
0.678	5/7/2004	run	6	45 minutes easy.
0.678	9/4/2001	run	5	40 minutes easy
0.678	9/29/2003	run	6	45 minutes easy.
0.678	1/31/2002	run	4	30 minutes easy
0.678	3/21/2002	run	4	30 minutes easy
0.678	2/5/2002	run	4	30 minutes easy
0.678	3/1/2002	run	4	30 minutes easy
0.678	9/4/2005	run	6	45 minutes. strides.
0.678	5/31/2004	run	13	90 minutes. ~6:35 pace.
0.678	8/17/2005	run	13	85 minutes with marc - 16:00,15:43,15:28,14:43.
0.678	8/11/2005	run	10	75 minutes with marc - 16:51,16:35,16:22
0.678	5/2/2002	run	3	25 minutes easy
0.678	7/3/2004	run	10	75 minutes easy
0.678	7/14/2005	run	10	75 minutes easy
0.678	7/28/2005	run	10	75 minutes with marc - 16:50,16:38,16:27
0.678	6/26/2004	run	10	75 minutes easy
0.678	5/16/2004	run	14	90 minutes. 3 loops in 15:52, 15:42, 15:42.
0.678	1/15/2002	run	4	30 minutes easy
0.678	1/26/2002	run	8	64 minutes in boston
0.678	2/17/2003	run	8	60 minutes on treadmill
0.678	10/27/2004	run	4	30 minutes. my knee seems better.
0.678	9/5/2004	run	6	45 minutes. strides.
0.678	5/31/2005	run	10	75 minutes with marc
0.678	9/11/2004	run	5	40 minutes with marc
0.678	9/26/2004	run	13	90 minutes at vcp
0.678	9/14/2004	run	4	30 minutes easy
0.678	5/23/2003	run	4	30 minutes and 4 strides
0.678	11/15/2005	run	4	30 minutes. stretching.
0.678	5/15/2003	run	10	71 minutes - boston
0.678	2/4/2004	run	8	61 minutes easy
0.678	1/31/2002	run	8	60 minutes easy
0.678	12/31/2003	run	10	75 minutes easy
0.678	5/15/2005	run	13	90 minutes with ray, et al.
0.678	7/29/2002	run	6	45 minutes easy
0.678	7/30/2002	run	4	30 minutes, 8 strides
0.678	5/29/2003	run	8	60 minutes easy
0.678	5/6/2005	run	4	30 minutes easy
0.678	10/29/2004	run	4	30 minutes. easy.
0.678	9/1/2004	run	6	45 minutes easy
0.678	10/1/2005	run	6	45 minutes easy
0.678	3/19/2004	run	10	75 minutes easy
0.678	4/1/2004	run	8	64 minutes very easy
0.678	6/14/2005	run	10	75 minutes - loops in 16:45, 16:07, 14:47.
0.678	10/26/2001	run	3	24 minutes in atlanta
0.678	6/5/2002	run	10	70 minutes easy
0.678	6/3/2005	run	10	75 minutes. loops in 17:03, 16:33, 15:47.
0.678	10/3/2005	run	6	45 minutes easy
0.67	3/7/2006	run	10	68 minutes up and down the west side.
0.67	4/28/2005	run	4	30 minutes. lethargic and uninspired
0.67	4/21/2003	run	8	60 minutes easy. 4 strides.
0.67	4/20/2003	run	13	90 minutes with 3 2.5m reservoir loops in 16:31, 16:26, 15:29.
0.67	6/17/2005	run	10	75 minutes easy with marc
0.67	10/15/2002	run	10	75 minutes with 2.5 res loop in 16:44
0.67	5/18/2003	run	11	75 minutes. reservoir loops in 16:44, 16:25.
0.67	7/11/2005	run	10	75 minutes easy. strides.
0.67	5/7/2003	run	8	60 minutes, strides, weights.
0.67	1/22/2006	run	13	this was ok. actually got 90 minutes in. ~6:40 pace at the end.
0.67	2/17/2005	run	6	46 minutes - central park
0.67	4/26/2005	run	4	30 minutes. lethargic and uninspired
0.67	4/26/2006	run	13	90 minutes - 4 loops. cold.
0.67	7/18/2005	run	10	75 minutes. loops in 16:42,16:31,16:19. strides
0.67	4/14/2003	run	8	56 minutes moderate + 5 strides
0.67	6/27/2005	run	10	75 minutes with marc - loops in 16:23, 16:18, 15:53.
0.67	3/11/2005	run	6	48 minutes easy in the park
0.67	11/13/2005	run	13	90 minutes with marc at rockefeller
0.67	6/1/2005	run	10	75 minutes with the mtc folks
0.67	4/17/2003	run	11	75 minutes at holmdel + 4 strides
0.67	6/7/2005	run	10	75 minutes. couple loops in 16:08.
0.67	3/25/2005	run	6	45 minutes easy. strides.
0.67	5/16/2003	run	8	60 minutes, 5 strides. boston.
0.67	6/8/2005	run	10	75 minutes. loops in 16:27, 16:24, 16:28. off to spoon.
0.67	6/21/2005	run	10	75 minutes with marc - loops in 16:16, 16:13, 16:00
0.67	9/12/2005	run	10	75 minutes - 16:18, 15:43, 16:33. with marc for 2 loops.
0.67	3/1/2005	run	6	46 minutes - central park.
0.67	4/6/2003	run	13	91 minutes with 2.5m res loops in 17:03, 16:51
0.67	5/22/2005	run	13	90 minutes with marc. loop in 15:52
0.67	8/22/2005	run	10	75 minutes at just under 7 minute pace.
0.67	4/7/2002	run	10	70 minutes easy with tucker
0.67	10/28/2004	run	5	35 minutes, with marc. my knee is better.
0.67	10/26/2004	run	5	35 minutes. with marc. quick again.
0.67	10/25/2004	run	4	30 minutes. this was kinda quick.
0.67	10/23/2004	run	2	15 minutes. on grass. knee didn't like that.
0.67	8/1/2002	run	11	77 minutes with chris judge.
0.67	11/9/2004	run	9	63 minutes with marc. loops in 16:30 and 16:00.
0.67	1/31/2004	run	9	69 minutes easy in boston.
0.67	4/13/2004	run	5	43 minutes in a misty rain at cp
0.67	6/5/2003	run	10	74 minutes with 2.5m reservoir loops of 16:39, 16:36, and 16:27.
0.67	1/21/2004	run	8	59 minutes easy with marc
0.67	11/30/2003	run	10	74 minutes. 2.5m res loop in 16:30.
0.67	12/15/2004	run	4	31 minutes. it would seems as though winter has arrived.
0.67	11/16/2003	run	10	75 minutes easy at vcp.
0.67	8/20/2002	run	11	75 minutes sluggish today
0.67	5/22/2003	run	7	tip - 53 minutes easy
0.67	3/25/2004	run	8	64 minutes easy with marc.
0.67	4/13/2002	run	11	75 minutes with 2.5 res loop in 17:06.
0.67	4/20/2002	run	10	75 minutes in atlanta (hilly)
0.67	5/28/2004	run	6	45 minutes easy. strides.
0.67	5/8/2002	run	10	75 minutes with 2.5m res loop in 17:13
0.67	7/10/2004	run	6	45 minutes easy. strides.
0.67	8/17/2001	run	6	50 minutes. my legs are thrashed.
0.67	5/1/2004	run	6	45 minutes easy. strides.
0.67	4/21/2004	run	11	75 minutes relaxed. loops in 16:42, 16:28, 16:33.
0.67	8/7/2004	run	10	75 minutes easy with marc
0.67	6/11/2002	run	4	30 minutes easy plus 4 strides
0.67	10/1/2001	run	5	40 minutes easy up the westside
0.67	11/3/2001	run	3	20 minutes easy. 4 pickups
0.67	4/2/2004	run	5	43 minutes easy. 4 strides.
0.67	11/10/2003	run	6	45 minutes with mums and james.
0.67	2/2/2005	run	6	46 minutes. central park.
0.67	2/10/2005	run	13	90 minutes. windy and much colder than its been.
0.67	2/10/2005	run	6	47 minutes. central park.
0.67	9/8/2003	run	4	29 minutes. leg about the same as yesterday.
0.67	6/4/2004	run	6	45 minutes easy strides
0.67	2/11/2005	run	6	47 minutes. central park.
0.67	1/16/2005	run	13	90 minutes. with hans and marc.
0.67	7/30/2003	run	7	55 minutes easy. with mums.
0.67	1/18/2005	run	5	40 minutes. definitely a northern wind.
0.67	8/31/2002	run	10	75 minutes easy at vcp
0.67	1/19/2005	run	5	41 minutes. snowing. slick.
0.663	7/20/2005	run	13	90 minutes with marc and jimmy. loops in 16:04,16:02,15:39,15:10.
0.663	2/24/2005	run	6	50 minutes of trudging slowly thru more snow
0.663	7/31/2004	run	10	75 minutes. went this evening because it was too hot by the time i got up.
0.663	8/21/2004	run	6	50 minutes. ran too slowly to call this 7.
0.663	9/3/2004	run	6	45 minutes. no worse than yesterday which is good, but no better either.
0.663	9/11/2002	run	10	75 minutes easy - felt terrible.
0.663	10/7/2005	run	3	20 minutes. in chi-town. very windy.
0.663	4/24/2008	run	6	picked it up a little. about 15 minutes - all i could handle. this may have been a mistake
0.663	1/26/2005	run	4	31 minutes after a 3 hour nap after work.
0.663	3/12/2002	run	4	30 minutes easy, 4 strides and drills
0.663	2/4/2005	run	6	47 minutes. slushy. poor footing.
0.663	5/5/2002	run	13	90 minutes including 2.5m reservoir loop in 16:41
0.663	4/8/2002	run	8	60 minutes moderate, 5 strides/stretching
0.663	8/10/2005	run	13	90 minutes with marc - 16:36,16:24,15:41,14:16. last 2 loops felt much better than the first 2.
0.663	6/24/2004	run	6	46 minutes. ran from home today
0.663	8/4/2005	run	10	75 minutes - 16:10,16:02,16:01. pinched something in my neck - it kills.
0.663	4/24/2002	run	13	90 minutes easy with 2.5 res loops in 17:33 and 17:22
0.663	8/30/2002	run	4	32 minutes, broken up into 2 runs of 13 and 19 at vcp
0.663	2/13/2002	run	10	75 minutes easy - a little over 7 minute pace
0.663	4/28/2002	run	13	90 minutes including 2.5m reservoir loop in 16:46
0.663	2/9/2005	run	9	64 minutes with marc. the gates are really cool.
0.663	6/15/2004	run	5	40 minutes. felt good today.
0.663	2/7/2005	run	6	48 minutes. going pretty easy this morning.
0.663	7/13/2004	run	13	90 minutes. felt decent. loops in 16:12, 16:16, 16:15.
0.663	5/8/2005	run	13	86 minutes. didn't see any reason to make it 90. 4 loops in 16:19, 15:55, 15:45, 15:59.
0.663	7/25/2002	run	13	90 minutes - felt good today
0.663	8/9/2003	run	10	75 minutes. easy. tired today.
0.663	1/20/2005	run	5	41 minutes. to all those snow lovers there it is. ok? enough. let's move on.
0.663	7/15/2003	run	13	91 minutes with 3 2.5m loops in 16:51, 16:47, 16:45. Quads sore.
0.663	4/30/2005	run	7	49 minutes. not lethargic and a bit inspired
0.663	7/25/2005	run	10	75 minutes easy. got to bed really early.
0.663	11/1/2003	run	6	45 minutes easy. with nick in chicago.
0.663	8/11/2002	run	6	45 minutes easy - needed a break
0.663	1/21/2005	run	5	41 minutes. weather extremism is very boring.
0.663	3/23/2003	run	11	76 minutes including 2.5m reservoir loop in 16:48.
0.663	9/7/2002	run	10	75 minutes at garrett mountain with vinnie
0.663	11/27/2004	run	6	45 minutes with marc. finished with 6 strides.
0.663	3/3/2004	run	10	75 minutes. clocked a 2.5 reservoir loop in 17:05.
0.663	4/25/2005	run	4	30 minutes. lethargic and uninspired, but not sore.
0.663	2/2/2004	run	8	63 minutes easy. with aaron and marc.
0.663	8/22/2002	run	11	75 minutes a little lactic acid today
0.663	12/23/2004	run	5	35 minutes up to rental car place.
0.655	6/16/2005	run	10	75 minutes with marc. loops in 16:33, 16:30, 16:03. felt good.
0.655	11/21/2004	run	13	92 minutes with marc. moderate to hard. loops in 16:07, 15:25, 14:39.
0.655	8/31/2003	run	6	45 minutes easy and 4 strides. on reservoir in hartford.
0.655	2/15/2005	run	13	90 minutes. up to the park, 3 loops - 16:25, 16:07, 16:14 - finish at 59th.
0.655	6/9/2004	run	11	75 minutes. loops in 16:22, 16:05, and 15:55. warmest day of the year.
0.655	3/18/2005	run	6	46 minutes. seems like last night's workout actually got some of the aches out of my body.
0.655	3/17/2005	run	6	47 minutes. something going on in the battery this morning, fractured route.
0.655	3/27/2002	run	8	60 minutes including 2.5 reservoir loop in 15:51 (had a tag-along).
0.655	11/9/2003	run	13	90 minutes moderate pace. last 5 miles with marc.
0.655	3/8/2005	run	6	46 minutes. file under, "i don't know what happened, it was warm when i started."
0.655	2/11/2004	run	8	59 minutes in central park. finally got off the roads.
0.655	7/28/2004	run	13	90 minutes with marc. we got going pretty decent today: 16:03, 16:08, and 15:26.
0.655	6/2/2002	run	13	90 minutes with 2.5 res loops in 17:07 and 17:04. Sore from yesterday
0.655	10/8/2001	run	10	71 minutes in the city, pretty relaxed until the end
0.655	5/28/2003	run	10	72 minutes in central park with reservoir loops in 16:49, 16:40, and 16:31
0.655	5/16/2002	run	13	90 minutes at vcp. found the oca trail.
0.655	11/2/2004	run	6	45 minutes with marc. kinda quick on the return.
0.655	10/12/2001	run	3	25 minutes in albany after screwed up bus logistics.
0.655	8/3/2002	run	13	90 minutes with 8x30 seconds on/1 minute off at the end
0.655	10/5/2004	run	6	45 minutes. actually felt not so bad today. weird.
0.648	2/28/2005	run	6	48 minutes. the "storm" hadn't found it's bite yet, which should not imply that this was particularly enjoyable.
0.648	8/13/2004	run	6	47 minutes. cut this short because i'm working out earlier today.
0.648	4/23/2003	run	8	60 minutes. Cold. Windy. No strides because of weather. Weights.
0.648	6/8/2002	run	11	75 minutes. Felt good today. 2.5 res loop in 16:39.
0.648	8/14/2004	run	10	75 minutes. knee not feeling so great at all. the loops, though not really important, were: 17:15, 17:09, 17:05.
0.648	6/29/2005	run	13	90 minutes. aaron biem turned around and ran 2 loops with me - 17:02,16:15,15:50,16:03.
0.648	11/15/2004	run	6	45 minutes easy with marc. kinda sore today.
0.648	11/23/2002	run	13	90 minutes with a 2.5m loop in 16:50 and 2 loops of working the harlem hills.
0.648	7/23/2004	run	4	30 minutes. less knee pain today - just a faint stiffness.
0.648	5/3/2002	run	4	25 minutes plus 4 strides. Sore today from the damn 200s.
0.648	5/23/2004	run	13	90 minutes. ran a watch to keep things reasonable. 3 loops - 16:56, 16:34, 16:28.
0.642	5/12/2004	run	10	75 minutes. couple loops in 16:50. rain kept the riff-raff out of the park.
0.642	9/9/2003	run	6	46 minutes. best my leg has felt since last tuesday. myabe i'll be able to work out on thursday.
0.642	3/24/2004	run	10	75 minutes easy with marc. legs felt good today.
0.642	6/25/2006	run	13	90 minutes. finished hard after some guy picked it up on the upper res.
0.642	2/14/2005	run	6	46 minutes. rainy, windy, and generally unpleasant - just like this bogus holiday.
0.642	5/14/2005	run	6	45 minutes easy. ran everyday this week. whoop-eeee!
0.642	1/19/2005	run	10	73 minutes. 3 loops. first untimed. 2nd - 16:10, 3rd - 15:50. relatively much warmer today.
0.642	11/17/2004	run	11	76 minutes with marc. 1.5 to 2 mile pickup on return and good pace overall.
0.642	7/21/2004	run	13	90 minutes. with marc. loops in 16:25, 16:16, 16:26, 16:04. bumped into hans on the 3rd loop
0.642	8/6/2002	run	11	75 minutes including 2.5 at a good clip and 2.5 faster still, 8 hill sprints
0.642	7/24/2005	run	26	3 hours. up to vcp, which unfortunately takes just over 90 minutes. i think the pace was decent, especially in the park.
0.642	11/6/2004	run	4	30 minutes at holmdel, and some running around during the race. knee felf fine.
0.642	11/8/2002	run	8	65 minutes with a bit of a rest at 27 while the guys ran a time trial.
0.635	7/2/2003	run	10	74 minutes ~7:00/mile. Not much sleep last night. Tired. Quads a bit sore.
0.635	3/7/2004	run	11	75 minutes plus. 2.5m res loop in 15:53. with tucker. bumped into marc in the park and he joined up for a while.
0.635	12/21/2003	run	13	93 minutes with marc. 2.5m res loops in 16:10, 16:17 and 15:45. picked it up pretty good at the end.
0.635	11/23/2003	run	13	90 minutes with marc. started out slower than yesterday and then it got rolling. 3 2.5m reservoir loops in 16:40, 16:21, and 15:50.
0.635	6/25/2003	run	10	73 minutes with 2.5m reservoir loops in 16:54, 16:51, and 16:48. Bumped into joe mcveigh and picked up the last mile.
0.635	3/15/2005	run	13	90 minutes. loops in 17:00, 16:40. still cold, especially up the west side getting to the park. felt decent.
0.635	11/2/2003	run	11	78+ minutes. with powerpoint and fuld. out to prospect park prior to the nyc marathon.
0.635	11/14/2004	run	10	75 minutes with marc. knee a little stiff afterwards. pace kinda all over the place. did a loop in 15:49.
0.628	5/19/2004	run	10	75 minutes with marc. kinda quick, not by design. 2 loops in 15:41, 15:14. tried to slow down, then detoured off the loop.
0.628	9/18/2002	run	0	ran 10 minutes today. Felt like shit. Legs still tired and now I have a very sore throat.
0.628	10/13/2001	run	6	46 minutes on the albany course, felt bad. Heavy legs, kinda tired, as I've been all week.
0.628	8/25/2005	run	10	75 minutes - started late. it got dark. finished on the upper reservoir. running ~6:40 pace.
0.628	11/10/2002	run	10	70 minutes good effort. 2.5m loop in 16:18. depleted after an hour from the night before and no food yet although 2pm.
0.628	11/8/2004	run	6	45 minutes. quick. it's easy to feel good running 30 miles on 5 days a week.
0.628	12/24/2004	run	4	34 minutes. in cleveland. it is ridiculously cold and there is at least 20 inches of snow on the ground which has barely been cleared.
0.622	1/30/2005	run	13	90 minutes. easy. second half with ray, seth holland, and john of the manhattan track club.
0.622	11/24/2001	run	8	60 minutes from keri's brother's house. Felt good. Slightly hilly, picked it up at the end.
0.622	7/22/2002	run	13	90 minutes. Bumped into matthew rosetti and 2 lehigh alums so the 2nd half was a bit harder than the first
0.615	4/3/2005	run	14	90 minutes. moving pretty good the whole way. with marc, who neglected to tell me that we switched the clocks today and then had the nerve to say he was tired.
0.609	4/25/2004	run	10	75 minutes with bj, dan, and robbie in pittsburgh, pa. congratulations brian on a tremendous win and huge pr in the 1500m today. you deserve it.
0.603	7/26/2002	run	5	30 minutes, calling this 5, actually ran 32+ and I have enough miles the rest of the days so that I total 80 for the week. No, I have not started down the same enron/worldcom slippery slope.
0.597	5/7/2006	run	18	2 hours. faster up to the park than last week by about 2 minutes. otherwise about the same. finished with loops in 15:44 and 15:28. finally the north wind relaxed for the trip up the west side.
0.591	9/7/2004	run	6	45 minutes. slow. my groin is tight. it seems a great injustice that one can be sore from such an awful effort. of course, it also seems unjust that someone could win the popular vote and lose an election.
0.585	6/16/2004	run	13	90 minutes with marc. we started out too hard. consequently the last 1/2 hour was hell. we ran up the west side to 125th, hammered down morningside, then finished in the park. we managed a 16:15 loop in there.
0.584	12/4/2004	run	6	45 minutes easy followed by 5 hill repeats on the short side of the great hill.
0.583	3/20/2005	run	23	2 hours. mostly with marc. 2.5m loops in 15:51,15:48,15:32,15:12. then 2 loops up on the reservoir - 8:43,8:54. 15 minutes down. legs felt good today.
0.581	7/5/2005	run	10	75 minutes with marc and ~~erin~~ aaron - 16:19,16:27,16:15. strides.
0.581	1/26/2005	run	11	75 minutes with marc on the roads (full loop and 5m loop) in the park.
0.579	7/10/2005	run	21	2:30 with marc. started out fairly easy, but by the time i picked up marc, 25 minutes in, i was going ok. loops in 15:57,15:55,15:56. it was pretty warm, especially at the beginning.
0.579	6/11/2003	run	10	73 minutes with 3 2.5m reservoir loops (15:56, 16:44, 16:45). bumped into richie borrero for the first loop. he was going a bit harder than i planned, hence the fast first loop.
0.576	3/12/2004	run	6	45 minutes. 4 strides. in jacksonville, fla. quads feeling really tight. strides were difficult. gonna blame all the travel and sitting.
0.572	8/25/2004	run	13	90 minutes. felt good. 2.5m loops in 16:30, 16:33, 16:44 (it got dark and i wasn't going to be that guy who runs hard narrowly missing the craters) then up on the lit reservoir for 2 loops in 10:31 and 10:02.
0.546	9/11/2004	run	9	16 minute warmup with marc. kinda quick because marc was doing a hard workout. watched marc's workout, which was great. then 50 minutes.
0.545	3/28/2005	run	8	hour easy. cold rain. ran about 3 minutes outside, was already pretty damn wet and not warm, so i turned around and ran for an hour on the treadmill at work.
0.545	2/23/2002	run	10	70 minutes from my apt up to central park. Easy to start then ran into jimmy lynch in the park and ran with him for a bit. Proceeded to a 16:33 2.5m reservoir loop and a 15:32 of same.
0.545	7/2/2004	run	7	50 minutes. last night was the first night in this training cycle where i was pretty exhausted. i was in bed early but feeling none too alert this morning. fortunately today is a short workday so i wll be taking a nap before tonight's workout.
0.541	3/3/2005	run	13	90 minutes punctutated by seeing jeanne-claude (of christo and jeanne-claude). i saw jimmy lynch too, but i see him all the time.
0.541	8/18/2003	run	8	hour easy. actually only like 58 minutes. so it wasn't an hour and it probably wasn't that easy. ran with marc. quads a little heavy today.
0.538	12/25/2004	run	6	45 minutes. cold. and dangerous. it's way safer running on broadway. here, everyone goes 15mph over the speed limit yet won't even consider crossing the double yellow to give me some clearance, even when there is no traffic in the other direction. i don't understand why all these people are on the roads anyway, it's christmas, go have some more cookies and egg nog, fat ass.

robzand.com

find me elsewhere