malmo wrote:
The answer is yes.
(1) 67 miles April 24
S 4/18 AM 5 easy PM 8 easy
M 4/19 AM 4.5 easy PM 3 easy
T 4/20 rest
W 4/21 AM 4.5 easy PM 8.5 easy
T 4/22 AM 5 easy PM 8.5 easy
F 4/23 PM 4 miles fartlek
S 4/24 AM 5 easy PM 11 easy
(2) 87 miles May 1
S 4/25 PM 12 easy
M 4/26 AM 5 moderate PM 9 easy
T 4/27 AM 6.5 easy PM 9 slow
W 4/28 AM 4.5 easy PM 9 easy
T 4/29 AM 6 slow PM 9 easy
F 4/30 AM 4.5 easy PM 11.5 easy
S 5/1 AM 4 slow
(3) 63 miles May 8
S 5/2 rest
M 5/3 AM 5 slow PM 10 slow
T 5/4 rest
W 5/5 AM 4.5 easy PM 3 easy, 12x200(32), w 200 jog, 5.5 easy
T 5/6 AM 4.5 easy PM 12 easy
F 5/7 AM 5 easy PM 3.5 easy, 5 x Heartbreak Hill (1:47-1:53), 3.5 easy
S 5/8 rest
(4) 110 miles May 15
S 5/9 PM 13.5 easy
M 5/10 PM 4 easy PM 3 easy, 12x300 (48), 3 easy
T 5/11 AM 9 easy PM 10.5 moderate
W 5/12 PM 12 easy
T 5/13 AM 8 moderate PM 11.5 easy
F 5/14 PM 3.5 easy, 8 x Heartbreak Hill (1:45,1:46,1:48,1:45,1:46,1:45,1:45,1:39)
S 5/15 AM 10 moderate PM 10 easy
(5) 125 miles May 22
S 5/16 AM 14 moderate PM 4 slow
M 5/17 AM 8.5 easy PM 11.5 easy
T 5/18 PM 3 easy, 10 x 400(65) w 200 jog, 5 easy
W 5/19 AM 10 easy PM 10 moderate
T 5/20 AM 8.5 slow PM 12 easy-moderate
F 5/21 AM 4 moderate-hard PM 11 moderate
S 5/22 AM 10 moderate PM 9.5 easy
(6) 130 miles May 29
S 5/23 PM 18 easy
M 5/24 PM 14.5 easy
T 5/25 AM 9.5 moderate PM 3 easy, 20x200 (30-30.5), 4 easy
W 5/26 AM 11 easy PM 10 easy
T 5/27 AM 9 easy PM 12.5 easy
F 5/28 AM 10 easy PM 11 moderate
S 5/29 AM 12 moderate
(7) 138 miles June 5
S 5/30 AM 18 easy PM 6.5 moderate
M 5/31 AM 10.5 moderate PM 11.5 easy
T 6/1 AM 8.5 slow PM 13.5 moderate
W 6/2 PM 10.5 very slow
T 6/3 AM 11 moderate PM 10 moderate
F 6/4 AM 10 easy PM 13 moderate
S 6/5 AM 15 moderate
(8) 93 miles June 12
S 6/6 PM 21 moderate
M 6/7 AM 4 moderate PM 13.5 moderate
T 6/8 AM 4.5 easy PM 4 easy, 1 mile (4:20), 4 easy
W 6/9 AM 10 moderate PM 12 moderate
T 6/10 PM 4 easy, 8x400(63) w 200 jog, 4 easy
F 6/11 PM 8.5 easy
S 6/12 rest
(9) 111 miles June 19
S 6/13 PM 12.5 moderate
M 6/14 AM 4 hard (22:30) PM 13.5 fartlek (5:00 easy, 5:00 hard)
T 6/15 AM 4 hard (22:35) PM 4x800(2:11, 2:10, 2:10, 2:10), 2x400(61,61), 4 easy
W 6/16 PM 13 moderate
T 6/17 AM 4 hard (22:47) PM 4 easy, 24x200 (slowest 29.45), 4 easy
F 6/18 AM 5 easy PM 10 moderate
S 6/19 AM 5 easy PM 13.5 easy
(10) 115 miles June 26
S 6/20 AM 23 moderate, last 8 miles hard
M 6/21 AM 8.5 moderate PM 10 moderate
T 6/22 AM 4 hard (21:52) PM 4 easy, 1200(3:20), 800 jog, 6x400(65) w 400 jog, 4 easy
W 6/23 AM 10 moderate-hard PM 7.5 easy
T 6/24 AM 7 easy PM 13.5 moderate
F 6/25 AM 4.5 easy PM 9 easy
S 6/26 AM 6 easy
(11) 116 miles July 3
S 6/27 PM 17.5 moderate
M 6/28 AM 4.5 moderate PM 12 moderate
T 6/29 AM 7 slow PM 4 very slow (very humid can't breathe)
W 6/30 AM 6 easy PM 10 moderate
T 7/01 AM 5 easy PM 3 warmup, 3x 1 mile w/ 400 jog( 4:34,4:33,4:30) 4x400 (61,61,61,59) 4 warmdown
F 7/02 AM 8.5 moderate PM 3.5 warmup, 10 x heartbreak hill (1:39, last one 1:33), 3.5 warmdown
S 7/03 PM 16 moderate
(12) 69 miles July 10
S 7/4 AM 14 slow feel very ill
M 7/5 Flu
T 7/6 Flu PM 8.5 slow
W 7/7 Flu PM 11.5 slow
T 7/8 Flu PM 10 slow
F 7/9 Flu PM 9.5 easy
S 7/10 AM 4 moderate PM 3 warmup, 8x400 (62.1) w/200 jog, 3 warmdown
(13) 124 miles July 17
S 7/11 PM 20 moderate
M 7/12 AM 9 moderate PM 13.5 fartlek (10 min easy, 10 min hard)
T 7/13 AM 4 moderate-hard PM 3 warmup, 6x800 (2:10,2:10,2:10,2:10,2:10,2:06) w 400 jog, 4 warmdown
W 7/14 AM 10 easy PM 17 moderate (last 5 hard)
T 7/15 AM 4 easy PM 10.5 easy
F 7/16 PM 13.5 easy
S 7/17 AM 4 slow PM 6.5 slow
(14) 128 miles July 24
S 7/18 AM Brownsville 5 miler, 2 warmup, 5 mile race in 24:12 (1st), 5 warmdown
M 7/19 AM 15 easy PM 8.5 easy
T 7/20 PM 17 easy
W 7/21 AM 10 moderate AM 11 fartlek (5:00 hard, 5:00 easy)
T 7/22 AM 8 easy PM 4 warmup, 12x200 (28-28.5) w 200 jog, 3 warmdown
F 7/23 AM 4 easy PM 14 moderate
S 7/24 AM 18.5 moderate
(15) 133 miles July 31
S 7/25 AM 8 slow PM 5 slow
M 7/26 PM Nike Holliston 5.2 mile, 2.5 warmup, 5.2 mile race in 25:26 (4th), 6.5 warmdown
T 7/27 AM 8.5 moderate PM 4 warmup, 2x200 (28.5), 2x300 (45.2,45.2), 1x400 (59.1), 2x300(45.2,44.3), 2x200 (28.5), 2 warmdown (Bickford)
W 7/28 AM 9.5 moderate PM 14.5 moderate
T 7/29 AM 9.5 moderate PM 4 warmup, 10x400(61.3) w/200 jog, 4 warmdown (Mick O’Shea)
F 7/30 AM 9 moderate PM 11 moderate
S 7/31 AM 11 moderate PM 12.5 moderate
(16) 111 miles Aug 7
S 8/1 PM 3 warmup, 2 miles in 8:53.1 (in NB 990s), 1.5 warmdown
M 8/2 AM 10 moderate PM 11 hard (1:01:30)
T 8/3 AM 4 easy PM 3 warmup, 300 (44.1), 2x800 (2:00.4, 1:59.8), 400 (57.1), 300 (42.0), 4 warmdown (Bickford)
W 8/4 AM 11 easy PM 11 easy
T 8/5 AM 8.5 easy PM 10 moderate
F 8/6 PM 14.5 moderate
S 8/7 AM 6 slow PM 5 easy
(17) 93 miles Aug 14
S 8/8 AM 2 easy PM Riverside 5 mile, 3 warmup, 5 mile race in 23:11 (4th), 5 mile warmdown
M 8/9 PM Sore throat/fever 13 moderate
T 8/10 AM Sore throat/fever 4 moderate PM 6 easy
W 8/11 AM 4 easy PM 14 easy
T 8/12 AM 8.5 easy PM 8.5 easy
F 8/13 AM 4 easy PM 6 easy
S 8/14 AM 4 easy PM 6 easy
(18) 142 miles Aug 21
S 8/15 AM Falmouth Road Race 3 warmup, 7.1 mile race in 33:10 (8th), 4 warmdown
M 8/16 AM 10 moderate PM 10 moderate
T 8/17 AM 10 moderate PM 13 easy
W 8/18 AM 4 moderate PM 4 warmup, 1200 (3:17), 4x800 (2:09,2:09,2:09.2:07), 1200 (3:12), 4 warmdown (Meyer, Rodgers, Flemming, Ratcliffe, Collins. O’Shea)
T 8/19 AM 10 moderate PM 12.5 moderate
F 8/20 AM 8.5 moderate PM 3.5 warmup, 8 x Chestnut Hill (2:00,2:00,2:00,2:01,2:04,2:02,2:02,2:00)
S 8/21 AM 13 moderate PM 10 moderate
(19) 141 miles Aug 28
S 8/22 PM 21 miles moderate
M 8/23 AM 10.5 moderate-fast PM 4 warmup, 3x400-400-800 (62, 62, 2:07.1, 60.4, 61.1, 2:07.0, 60.1, 60.1 ,2:08.4) w/200-200-400 jog, 4 warmdown
T 8/24 PM 20 moderate
W 8/25 AM 11 moderate PM 11.5 moderate-fast
T 8/26 AM 12 hard PM 11 moderate
F 8/27 AM 6 moderate PM 8.5 easy legs are shot!
S 8/28 PM 17 easy
(20) 103 miles Sept 4
S 8/29 PM 4 warmup, 10 x Chestnut Hill (69-71), 5 warmdown
M 8/30 AM 4 easy PM 11 slow
T 8/31 AM 4 easy PM 4 warmup, 8x800 (2:10) w/400jog, 4 easy
W 9/1 PM 13 moderate
T 9/2 AM 4 easy PM 4 warmup, 1 mile (4:16.1), 8x200 (27.7) w/ 200 jog, 4 warmdown
F 9/3 AM 4 easy PM 12 easy
S 9/4 AM 4 easy PM 9 easy
(21) 128 miles Sept 11
S 9/5 AM 7 slow PM 4 slow
M 9/6 AM New Haven 20k, 3 warmup, 20k race in 59:42 (3rd), 4 warmdown
T 9/7 PM 15 easy
W 9/8 AM 10 easy PM 11 easy
T 9/9 AM 7 easy PM 4 warmup, 4 x1200(3:19, 3:16, 3:15, 3:09) very easy! w/ 400 jog, 4 warmdown (Meyer, Rodgers, Fleming, Ratcliffe, O’Shea)
F 9/10 PM 22 easy
S 9/11 AM 9 easy PM 11 moderate
(22) 102 miles Sept 18
S 9/12 PM 3.5 warmup, 8 x heartbreak hill (1:36,1:35,1:35,1:35,1:35,1:35,1:37,1:36), 3.5 easy
M 9/13 AM 4 hard (21:14) PM 10 moderate (59:30)
T 9/14 AM 4 easy PM 12.5 moderate
W 9/15 AM 7 easy PM 4 warmup, 2 x 1mile (4:16.4, 4:15.8) w 2:30 jog, 4 warmdown
T 9/16 AM 8.5 moderate PM 12 easy
F 9/17 AM 4.5 easy PM 10.5 easy
S 9/18 PM 6 slow, very humid, can't breathe!
(23) 108 miles Sept 25
S 9/19 AM Philly Distance Run, 2.5 warmup, 13.1 race in 1:01:43(AR 2nd) Winner Mike Musioki 1:01:35(WR), 2.5 warmdown
M 9/20 PM 17.5 easy
T 9/21 AM 9.5 easy PM 13 easy
W 9/22 PM 8.5 easy
T 9/23 AM 5.5 easy PM 7.5 easy
F 9/24 AM 7 slow PM 4 slow
S 9/25 AM Virginia Ten Mile 2 warmup, 10 mile race in 48:35 (6th), 5 warmdown