[1]

BB:
mile pace.mile time

1 0:05:57 0:05:57
2 0:05:57 0:11:55
3 0:05:27 0:17:22
4 0:05:49 0:23:11
5 0:05:50 0:29:01
6 0:05:44 0:34:45
7 0:05:55 0:40:40
8 0:05:46 0:46:26
9 0:05:46 0:52:11
10 0:05:44 0:57:55
11 0:05:47 1:03:42
12 0:05:53 1:09:35
13 0:05:52 1:15:27
14 0:05:57 1:21:24
15 0:05:58 1:27:22
16 0:05:57 1:33:19
17 0:06:00 1:39:19
18 0:06:12 1:45:31
19 0:06:11 1:51:42
20 0:06:27 1:58:09
21 0:06:37 2:04:46
22 0:07:10 2:11:56
23 0:07:19 2:19:15
24 0:07:01 2:26:17
25 0:07:01 2:33:18
26 0:06:48 2:40:06
26.2 0:06:48 2:41:38

finish time: 2:41:38

[2]

BB:
legs felt good, some tightness in hip during last half hour. quite tired when done.
Massage later that day - FIXED HIP COMPLETELY!
temporary - tightness comes back, but i know what it is, and that it can be worked out. horizontal muzzle in hip with probably some flexor/bursa irritation.

[3]

BB:
Oregon-Broad loop.
upped the pace gradually,
finished very fast, flying down Market

[4]

BB:
butt and thighs tired from last night's run + weights

[5]

BB:
city loop with V.

[6]

BB:
Forbidden drive to the end, up long hill, down Hearts ave, tow path, bike path home.

[7]

BB:
passed the Inn at 22:15 - fast!
hip tight after about 40 minutes, felt quite angry.
picked up the pace on the tow-path, finished pretty good.
Ice bath afterwards.

[8]

BB:
h 400m rest
1 77.44 34
2 71.19 40
3 72.21 32
4 71.24 44
5 70.99 39
6 73.57 42
7 69.71 47
8 68.75 50
9 67.84 56
10 66.26 56
11 71.34 54
12 66.96 w/d

[9]

BB:

100 meter jog between repeats. not sure about 100m markers, distance must have varied

10:47 w/u
35s 34 rest
36s 35 rest
33s 44 rest
29s 42 rest
32s 40 rest
35s 48 rest
31s 45 rest
28s w/d

[10]

BB:

experimented with stride:
leaning more forward, upper body bit more compact, legs running behind the body. Kenyan posture

[11]

BB:
15:56 w/u Kenyan

time HF rest HF

3:07 173 0:53 145
3:04 182 1:18 146
3:04 185 1:17 154
3:02 187 1:18 152
3:05 185 1:14 152
3:04 189 9:23 146
6:24 187 2:01 ??
6:24 187 25:00w/d

not sure about exact 200m, may have been a few meters over

[12]

Borghuis:
4 x 400 + 4 x 600

time HF rest HF
66 170 71 149
68 185 69 149
68 182 1:22 150
66 182
8:30 135
1:45 176 78 148
1:47 183 1:23 151
1:45 187 74 154
1:48 188

[13]

Borghuis:
quit after 3 x 1000

time HF rest HF
3:04 174 1:21 134
3:09 176 1:09 145
3:12 174 114:143
quit. ice cold rain, wet track, legs did not want to move, most importantly i could not breath - reaction to the cold?

[14]

BB:

5 x 400 + 4 x 600

time HF rest HF
70 ? 70 148
69 178 71 154
69 181 71 158
69 180 64 160
68 181 2:55
1:47 183 70 162
1:48 183 71 156
1:49 185 1:35 146
1:47 185

windy, cold 2'C

[15]

BB:

tijd rust

3:01, 1:40 <- vanwege geklooi om de HF meter aan de praat te krijgen
3:03, 1:15
3:03, 1:11
3:06, 1:16
3:10, 1:10
3:09, 1:15
3:07, 6:45 easy
6:31

[16]

BB:
stomach/intestines a mess. maybe ate wrong dinner last night, or i was too tired to digest. very beat, 0'C, much wind, bit of a struggle, but not bad in the end.

[17]

Borghuis:

time HF rest HF

70 165 77 144
70 177 77 146
69 177 82 145
68 178 80 149
67 181

2:47 143

1:46 177 83 148
1:47 177 90 143
1:47 180 84 151
1:47 181 90 152
1:45 182

12:36 w/d

[18]

BB:

voelde me na 2500m nog te comfortabel, versnelde pas met nog 6 laps te gaan = 1200m, indoor. Dit was te laat. wel een goed teken, vorm is ok, geen schade: alles voelde goed na afloop en de volgende dagen.

[19]

BB:

koud: -2'C
eerst zout gestrooid

tijd rust
3:06 1:57 <- jack uit
3:06 1:07
3:07 1:46 <- shirt uit
3:04 1:15
3:04 1:15
3:04 1:25
3:02

6:03 break 600m jog

6:25 2:21 400m jog
6:28

[20]

BB:

-2'C

20' warmup,

repeat HF pace
1 175 - 180 5:12
2 173 - 177 5:25
3 171 - 173 5:30

legs so tired in end, could not go any harder, HF would not go up. need more sleep.

[21]

Borghuis:
terrible weather - ijzel
1e 15' 5:20 pace (11.2) HF 170
2e 15' 5:12 pace (11.4) HF 174
3e 15' 5:12 pace (11.4 - .5) HF 178

[22]

Borghuis:

-2'C, no HF's
time rest
69 78
71 70
69 76
69 70
68 1:49
1:47 79
1:50 2:00 <- toilet break
1:49 70
1:48 72
1:45 w/d

[23]

BB:
started at 3pm, good food, could not help but eat quite a bit. stomach very heavy and messy at onset of run, got better at each interval.

[24]

BB:
3:08 170 1:12 141
3:09 174 1:18 -
3:09 175 1:14 139
3:10 171 1:24 138
3:12 174 1:13 145
3:10 175 1:11 145
3:10 - 3:38 easy
6:36 175 1:27 141
6:38 171 1:37 139
6:43 - w/d

[25]

BB:
time rest
70.7 1:07
68.9 1:19
72.0 0:59
68.1 1:08
69.2 1:12
69.4 1:13
72.6 1:17
69.9 1:18
68.6 1:06
68.9 1:07
71.3 1:14
68.8 w/d

[26]

BB:
columbus, oregon, 15th
parkway, spring garden bridge, powelton, 34th, girard, 4th, race, 2nd home

[27]

BB:

s1. 1 te veel; raakte tel kwijt
32 170 1:08 156
32 172 0:58 151
33 176 0:58 158
32 181 0:59 158
32 181 1:02 156
32 179 1:03 155
31 180 2:12 149

s2
31 178 0:59 160
32 180 0:59 160
32 181 1:02 158
32 181 1:05 156
31 181 1:06 157
31 181 2:06 148

s3
31 179 1:03 158
32 181 1:04 159
31 182 1:00 164
31 182 1:08 161
31 182 1:05 163
31 181 w/d

[28]

BB:

22:31
18.33
14.37

stomach messy

[29]

BB:
submitted paper today,
very tired. sat in same position all day. started run at 8pm, glad i made it home. no energy for accelerations

[30]

BB:
21:55
18.01
12.27
not bad, rolling again.

[31]

BB:
ran pretty hard - low 6's or just under (4'/k), then slowed down a bit. i had trouble with the hills.

[32]

BB:
time hf rest hf
31 163 1:11 139
32 170 1:09 145
31 174 1:09 150
32 174 1:10 150
31 175 1:12 150
31 178 2:09 144

31 176 1:04 154
31 178 1:05 155
31 179 1:05 156
31 179 1:08 157
31 181 1:01 157
31 178 2:09 149

31 178 1:12 155
30 181 1:05 159
31 179 1:29 148
31 179 1:16 154
31 179 1:14 154
30 179 w/d

[33]

BB:
schoolhouse down to ridge, up ridge, down to the towpath, out the towpath, up the first hill, across Ridge, down Wise mill, up opposite the Inn, then got lost in Chestnut hill, up Carpenter, germantown ave - chelten - home.

[34]

BB:
2x:
1. 2 x (1min ligsteun + 100 situps)
2. 10+10+8 reps leg extension, 190lbs
3. 10+10 hamstring curl, 80 lbs
4. 45 push-ups
5. 10+10+8 hip abductor, 10 lbs
6. 10+10+8 leg press, one legged, 310lbs

[35]

BB:
time hf rest hf
33 170 1:05 152
33 172 1:05 155
32 176 1:14 154
32 178 1:20 154
32 177 1:12 153
32 176 2:15 152

32 177 1:23 146
31 175 1:07 155
32 180 1:10 157
31 183 1:28 153
32 179 1:15 158
31 ? 3:00 ?

32 174 1:19 151
31 179 1:21 153
31 181 1:25 158
31 179 1:18 158
31 181 1:11 165
31 180 w/d

month	date	day	HF	state	am - type	time	miles	comments	breakfast	lunch	pm - type	time	miles	comments	dinner	day miles	week miles
Oct	1	sat														0
	2	sun			Twin Cities Marathon	2:41:38[1]	26.2	first marathon	banana, bread, jam	fruit, bread, pizza, beer					hamburger, fries (junkfood!)	26
	3	mo		4												0
	4	tue		4	bike	0:40:00			oatmeal	sushi	bike	0:40:00			burger, potato, spruitjes	0
	5	wed		4	easy run	0:41:27	6.0	legs good, r. hip tight	bread, nutella, peanutbutter						pasta with pesto, salad	6
	6	thu		3	bike	0:40:00			bagels with nutella and p.butter	vegetarian tofu-stroganoff	bike	0:40:00		feeling bit sick, cold	pasta with pesto, broccoli squash	0
	7	fri		2	easy run	0:50:00	7.5	to the Inn and back. not bad	pancakes	bread						8
	8	sat			rest											0
	9	sun		4	sunday run	1:07:47	10.0	end of the park and back	granola, banana and soymilk	pasta with stewed tomatos					steak, rice, lentils	10	23.5
	10	mo		3	rest				bread jam, fruit	salad, panini	swim	0:20:00		nice - good for hip	quesadillas	0
	11	tue		3	weights + swim	0:50:00			fruit, bagels nutella + pbutter		weights + swim	0:50:00			vegetables, tofu, salad	0
	12	wed		3	rest				granola, banana and soymilk		swim	0:20:00				0
	13	thu		3	bike	0:40:00		weather was terrible			swim	0:20:00				0
	14	fri		4	stretch+weights						stretch + weights					0
	15	sat														0
	16	sun		4	long run	1:45:53	16.0	very nice run with V.[2]			massage					16	16
	17	mo		3	Kenyan	0:51:27	9.0	fast run around the city[3]			stretch + weights					9
	18	tue		4	stretch + weights	70lbs			fruit, bread nutella + pbutter	cheese cake (!)	shortKenyan+weights	0:38:18	6.5	fast - up to 5:12 pace	salad, tofu, walnuts, tomatos, bread, beer	7
	19	wed		3	long run	1:22:19	12.0	nice, but bit tired[4]	bread, honey, fruit	bread, banana	run[5]	0:51:45	7.5	left shin bit sore	chicken, rice, rattatouile	20
	20	thu		4	stretch + weights				granola, soy milk, bread tea	rice, brocoli, tofu	stretch + weights					0
	21	fri		4	long run[6]	1:42:39	16.0	started fast, finished tired[7]	banana, bread + honey, peanutb							16
	22	sat			hills	0:38:27	5.0									5
	23	sun			hills	0:28:41	4.0									4	60
	24	mo			hills	0:53:48	7.0									7
	25	tue			hills	0:38:26	5.0				hills	0:32:42	5	up Bald peak - best run		10
	26	wed			long run	1:03:17	9.0	Magnolia road, 7500-8500ft								9
	27	thu			hills	0:56:01						0:36:13	6			6
	28	fri			bike	all day										0
	29	sat			hills	0:51:22										0
	30	sun			long run	1:32:14	13.0	quite tired - plane/party								13	45
	31	mo			easy run	0:36:44	6.0	Wiss - Walnut - Carpenter								6
Nov	1	tue			easy run	0:35:40	5.0	trail - bridge - trail	bread	bread	track workout	1:20:20	10	12 x 400 felt good![8]	pea soup, steak, vegetables	15
	2	wed			easy run	0:29:25	4.0	Henry - Walnut - Chelten ave	oatmeal							4
	3	thu			easy	0:37:41	5.5				track tune up	0:26:10	4	8 x 200[9]	felt strong and fast	10
	4	fri			easy	0:28:44	4.0	Henry - Walnut - Chelten ave								4
	5	sat		3	Battle Royal III	0:21:21	4.0		oatmeal - felt a bit heavy							4
	6	sun		4	long run	1:41:33	16.0	sub 6' pace, with Tom and Fenn								16	58.5
	7	mo			gym I						4 x 8 minutes	1:19:20	12	6 miles worth @ 5:20 pace	very nice, [10]	12
	8	tue			gym II						6 x 1k + 2 x 2k	1:32:41	14	ran strong, got tired[11]		14
	9	wed		2	Fartlek	1:18:55	12.0	no power/desire to accelerate	soy milkultrafuelbanana shake							12
	10	thu			gym I						3 x 12 minutes	1:22:17	12.5	went well - decent pace		13
	11	fri			gym II	0:27:28	4.0	easy run after			track workout	1:08:43	8	4 x 400 + 4 x 600[12]	felt good and fast. with others	12
	12	sat			rest						rest					0
	13	sun		3	DC long run	1:41:48	16.0	started at 6am, beautiful	pancakes + toast							16	78.5
	14	mo		3	DC workout	1:22:02	11.0	2 x 8 + 2 x 9 min	pancakes + toast							11
	15	tue		3	DC Fartlek	1:18:09	12.0	nice, decent tempo changes	pancakes + toast							12
	16	wed			gym II						track workout - quit	0:32:23	6	very cold and wet[13]		6
	17	thu			gym I	0:29:21	4.0	easy run after			3 x 13 minutes	1:18:20	12.5	not bad - worked hard		17
	18	fri		4	gym II				oatmeal + bread+jam	sushi + snickers	track workout	0:56:01	8	5 x 400 + 4 x 600[14]	not bad. cold, had to work pretty hard	8
	19	sat		4	easy run	0:45:34	7.0	tried to meet Jay, he didn't wake up	multigrain! bread	pasta + beef						7
	20	sun		4	Long run	2:46:57	23.5	1:25, 45' rest, 1:20, great	strawberry pancakes						chicken, sushi, chocolate	24	84
	21	mo		4	gym I	0:13:40	2.0	warmup run	bread + jam		1 x 8 + 3 x 9 min	1:21:06	12.5	cold and wet		15
	22	tue		4	gym II				oatmeal - then stomach not great		track workout	1:01:23	10	7 x 1000+ 1 x 2000[15]	first three ok, then tired.	10
	23	wed		2	Fartlek	1:33:26	14.0	started very tired, got better[16]	bread and jam							14
	24	thu		3	gym I			Old City Ironworks			3 x 15 minutes	1:19:12	12.5	starting to feel good	3:20/k stomach bit messy	13
	25	fri		4	easy run	0:37:32	5.5	gym closed - north philly loop			track workout	1:00:00	8	5 x 400 + 5 x 600[17]	stomach still messy	14
	26	sat			rest						easy run	0:37:57	5.5	north philly loop		6
	27	sun		4	long run	2:26:04	21.0	got pretty tired. not bad								21	91
	28	mo			gym I						1 x 8 + 1 x 9	0:56:13	9	very fast - 5:07's		9
	29	tue			gym II	0:27:49	4.0	Bryan's and bread			4 x 1000m	0:46:48	8	fast 2:57 - 2:59		12
	30	wed			Fartlek	0:48:12	7.0	felt pretty strong								7
Dec	1	thu			gym I	0:12:31	2.0	got bread			2 x 12	1:01:23	10	5:30's - felt easy		12
	2	fri			easy run	0:28:21	4.0	Henry, Walnut, Chelten	bread and jam		race: 5000m indoor	15:11.3	8	didn't push it enough[18]		12
	3	sat			rest											0
	4	sun			Long run	1:20:25	13.0	snow and ice, fast pace, tired								13	65
	5	mo			gym I	0:12:07	2.0	got bread	NEW SHOES! Mizuno wave rider8		2 x 8 + 2 x 9	1:19:42	12.5	ran hard - moved quick		15
	6	tue			gym II						track workout		14	7 x 1000 + 2 x 2000[19]	ran in Brooks: softer=better	14
	7	wed			Fartlek	1:23:29	13.0	good - first tired, got better	bread, jam, peanut butter, banana							13
	8	thu			gym I						3 x 13 minutes	1:23:21	12.5	rand hard, legs tired[20]		13
	9	fri			gym II						track workout	1:00:00	8	1 x 400m + 3mile tempo	too much ice on track	8
	10	sat														0
	11	sun		3	Long run	2:17:00	20.0	bit tired, ran easy, hip tight								20	82
	12	mo		3	gym I	0:11:22	2.0	got bread			1 x 8 + 3 x 9	1:20:00	12.5	ran hard, sub 5:20 pace		15
	13	tue		2	gym II						track workout	1:00:00	8	4 x1000m, abandoned		8
	14	wed		4	Fartlek	1:36:24	15.0	nice long run, 3 mile at 5:30	bread, jam, nutella	burger and (light)beer	ran home	0:56:23	9	6:20 - 6:30 pace, nice	steak, salad, pancakes	24
	15	thu			gym I			hip and all felt very good			3 x 15 minutes	1:10:00	12.5	on treadmill[21]		13
	16	fri			gym II						track workout	1:00:00	9	5x400 + 5x600[22]		9
	17	sat			easy run	0:37:14	6.0	bit slugghish, not bad	yoghurt, granola, honey, pear							6
	18	sun			Long run	2:21:49	22.5	fast - much around 4'/k	idem + raisin bread + multigrain							23	96.5
	19	mo			gym I					pizza + neuroscience lunch![23]	4 x 9 minutes	1:15:02	12	from 5:50 down to 5:15, not bad		12
	20	tue			no gym			V. in trouble	raisin donut + tea	frenchbread, jam, tuna	track workout	1:30:00	13	8 x 1000 + 3 x 2000[24]	not bad, made it through	13
	21	wed			Fartlek	1:34:01	14.0	Nice long run, in city, got tired	wasa, cheese, jam, bread, tea							14
	22	thu			gym I	0:11:07	2.0	got bread	much bread	s&s pork - NEVER AGAIN	4 x 13 minutes	1:33:39	14	5:25 - 5:35	legs tired, stomach heavy	16
	23	fri			gym II				eggs cheese and sausage roll		track workout	1:05:56	8.5	12 x 400 by the river[25]	felt very good - FAST	9
	24	sat														0
	25	sun			Long run	2:03:34	20.0	felt pretty good - Providence								20	83.5
	26	mo			Fartlek	0:53:10	9.0	rolling hills - felt ok								9
	27	tue									short run	0:47:24	8	with the guys, pushed the tempo	5:30s	8
	28	wed			Fartlek	0:45:00	7.5	to the Inn and back with Bill	bread, yoghurt, granola, honey		gym I			+ massage. not great		8
	29	thu			short run	0:37:20	6.0	fast, left ham/glut bit tight	bread jam nutella		gym II			at home		6
	30	fri									2 x 12 minutes	0:58:33	9	fast, 5:10's		9
	31	sat			easy run	0:45:39	7.5	to the Inn and back	bread, yoghurt, granola, honey							8
Jan	1	sun			long run	1:35:36	15.0	city loop - fast![26]	bread, yoghurt, granola, honey							15	62
	2	mo			easy run	0:43:43	7.0	henry, walnut, carpenter	bread, yoghurt, granola, honey		gym II			at home		7
	3	tue			gym I				a loaf of bread, jam, cheese	bit much probably	track workout	1:22:03	10	3 x 6 x 200[27]	felt good	10
	4	wed			home to upenn	0:54:02[28]	9.0	bit tight, esp. left hamstring	some bread, jam, cheese		upenn to home	0:56:51	9	very beat. hams sore-as[29]		18
	5	thu			gym II				bread, nutella, prosciutto		2 x 12	0:50:00	8	on treadmill, gym closed early	1st at 5:15, 2nd at 5:20 pace	8
	6	fri			home to upenn	0:52:25[30]	9.0	pretty quick - ran easy, hams getting better		bread, nutella, prosciutto	Fahrtlek	1:02:30	10	UPenn - Ridge - Chelten	Kelly at 5:40 pace	19
	7	sat			easy run	0:39:39	6.0	OldCity to museum and back	yoghurt, granola, salmon, toast	pasta	bike	2 x 45'		to city and back		6
	8	sun			Long run	1:56:47[31]	19.0	bad first, got better, no power on hills	oatmeal, pancakes w. bacon, apple, raisins							19	87
	9	mo			easy run	0:49:24	7.5	Inn and back, easy	pancakes + bread&honey							8
	10	tue			gym I				sausage egg and cheese	pizza, chocolate, multigrain bagel	track workout	1:08:23	9	3 x 6 x 200[32]	fast, in trainers	9
	11	wed			easy run	0:48:10	7.0	UPenn to Broad, Museum, Zoo	raisin cinnamon bread + tea		5 x 6 minutes	1:10:12	8	treadmill	5:20 5:20 5:30 5:20 5:25	15
	12	thu			gym II						3 x 12 minutes	1:12:53	12.5	started bad, ended good	5:40, 5:30, 5:25	13
	13	fri			recovery run	0:40:16	5.5	trail	pancakes, eggs, yoghurt, granola	cinnamon raisin bagels	Fartlek	1:40:37	15	hills hills, felt good[33]		21
	14	sat														0
	15	sun			easy run	0:44:57	7.0	Port Lavaca, TX	wheat toast + jam, grapes							7	71.5
	16	mo			sick											0
	17	tue			sick			sore throat, fever - flu								0
	18	wed			sick											0
	19	thu			gym I											0
	20	fri			gym II						easy run	0:47:33	7			7
	21	sat			easy run	0:53:26	7.5	with V. super shake at home								8
	22	sun			long run	1:32:24	15.0	still coming back from flu								15	29.5
	23	mo									easy run	0:55:26	8.5	out to the Inn, and up		9
	24	tue			gym I	0:12:02	2.0	hard gym, got bread[34]	NEW SHOES! Mizuno wave rider9		track workout	1:10:00	9	3 x 6 x 200[35]	felt weak first, got bit better	11
	25	wed			easy run + gym II	0:53:26	8.0	sore first - l. glut/ham	got better. ultrafuel, bread	croissant + sushi	5 x 6 minutes					8
	26	thu														0
	27	fri														0
	28	sat														0
	29	sun														0	27.5
	30	mo														0
	31	tue														0
Feb	1	wed														0
	2	thu														0
	3	fri														0
	4	sat														0
	5	sun														0	0
	6	mo														0
	7	tue														0
	8	wed														0
	9	thu														0
	10	fri														0
	11	sat														0
	12	sun														0	0
	13	mo														0
	14	tue														0
	15	wed														0
	16	thu														0
	17	fri														0
	18	sat														0
	19	sun														0	0
	20	mo														0
	21	tue														0
	22	wed														0
	23	thu														0
	24	fri														0
	25	sat														0
	26	sun														0	0
	27	mo														0
	28	tue														0
	29	wed														0
Mar	1	thu														0
	2	fri														0
	3	sat														0
	4	sun