Tuesday, December 30, 2014

Book Ends

January Hike
I started 2014, with a January 1st sunrise summit of Mount Monadnock. It was dark - about 6:00am. It was cold – about zero degrees. It was windy – about 40 mph at the summit. And, it was snowy – about 1 to 2 feet of fluffy base to trudge through. It took me about 4 hours to summit and return via the 4.5 mile long Pumpelly Trail off Lake Road in Dublin.

So, when I signed up for a Presentation at Keene State College for the last weekend of 2014 (and my travel plans took me right past the ‘Nock) I figured why not end the year the way I began it? With another Pumpelly trip to the summit. A "bookend" hike, if you will. Well, as it turns out, the conditions couldn’t have been more different!

Friday, December 19, 2014

Drifting Away

With all my goals pretty much met for 2014, the TARC Winter Classic 32m was all about having fun. The 8 mile Skyline Trail in the Middlesex Fells is no joke, even for just one lap. So, 4 laps would be a pretty sizable challenge. But one which, given my results from this year, looked like something I could handle with ease.

Then the rain came …






Wednesday, December 10, 2014

Rough Draft

Hi there! Sorry, it’s been a little while since I posted anything. I’ve been kind of busy.

Part of what’s been distracting me is the 50k trail race I ran at the Middlesex Fells last weekend. My TARC Winter Ultra race report will be coming soon, but the reader’s digest version is: It was cold, it was rainy, it was slippery, but I survived!

Another thing that’s been on my plate as of late is that I’m in charge of putting together (and keeping together) the Gate City Strider teams for the Mill Cities Relay race. And with 39 teams (and 181 runners) it was a lot more like herding wild cats, than anything else. I’ve been doing it for 10 years now and it’s without a doubt the most fun/stressful job I have with the club. My synopsis of this year’s race is also coming soon (I promise) but long story short: It was cold, it was windy, it was slippery, but we survived! …Actually, we did a little more than survive. We won our 7th straight team title. Setting new point and margin of victory totals in the process!



Finally, what’s been taking the majority of my time lately is my book. Yup, I’m writing my
first book! I know. Crazy, right? Well, it’s going to be a collection of stories that I’m stringing together in (hopefully) a cohesive manner. It’s about friends, family and ultra-running. In short, all the things that currently make my life worth living!

Friday, November 21, 2014

Turn the Page

It’s hard to believe that it’s been four weeks since my 100 Miler and even harder to believe that it’s been one full year since I decided to make it my Goal Race for 2014.

Looking back, it’s been a truly incredible year! And, I can’t really think of anything that I would have changed. My first attempt at a 100 mile training plan exceeded even my wildest expectations. I went the whole year without losing any time to injury. My races, turned out great - with only a couple minor exceptions! I spent a bunch of time having fun in the mountains. And, I was able to add meaning to my miles by helping raise money for a very worthy cause! In fact, the season went so well, I very much doubt that I could ever replicate it. So, I’m not going to.

Instead, for 2015, I’m going to do things just a little bit differently.

Friday, November 14, 2014

Lessons Learned

The incredible journey that I was fortunate enough to take, in both training for and running a 100 mile race, taught me many valuable lessons.

Here are 20 of them, in no particular order:


Friday, November 7, 2014

One Hundred









Shit! ….this can’t be happening!

…I said while rolling down the windows of my car, desperately hoping the fresh air would keep me from falling asleep at the wheel while driving to my first 100 mile race. I took another swig of Pepsi while wiping back the tears that had already started to come. All that hard work wasted because of my stupid pre-race anxiety. Anxiety that saw fit to keep me tossing and turning for three straight nights before my 24 hour adventure in the New Hampshire woods. Damn. This is not going to end well.

A mile, and a few more swigs, later. I began to formulate a plan, because that’s what I do! I would start the race, as scheduled. Then, when I got too tired to run any further, I would just nap in the car for a little while before finishing up. I had expected to finish in around 22 hours, and the race had a 30 hour cut-off, so I could literally take a 6 hour nap right in the middle of it and still finish this thing with time to spare! And now, with my new plan in place, I resumed feeling good about my chances at the Ghost Train 100 Miler.

Turns out, this “plan” was just the first of many tricks I’d have to play on myself that day (and night) to keep moving forward.

Saturday, November 1, 2014

I Was Wrong

Last week, I wrote in this space that I thought there were three things required to finish a 100 Mile Race. "Hard work, patience, and faith".

This week, I'm here to tell you that I was wrong. Very, very wrong. Please don't misunderstand. Those three things ARE all very important, and I wouldn't want to toe the line of any ultra (let alone my first 100 miler) without them. But, if another critical item is not there with you as well, then those first three things are far less meaningful.

...and, that magical fourth ingredient is "support".

Monday, October 20, 2014

A Leap of Faith



Hard work, patience, and faith.

That’s what it takes to finish a 100 Mile Race. Or, at least that’s what I THINK it takes to finish a 100 mile race. Since I’ve never actually run one. Oh, I’ve done the training. And read the best books on the subject. And spoken to plenty of people who have gone the distance. But, the furthest I’ve ever run at one time is 50 miles - which barely gets me half way!
So, what makes me think I can do it?

Hard work, patience, and faith.

Tuesday, October 14, 2014

Taper Time

So far, 2014 has been a very busy year…

I’ve logged 2829 miles through 41 weeks - for an average of 69 miles per week. Or, about 10 miles a day! My weekly average is 9 miles per week more than my biggest year. And, 17 miles per week more than I’ve averaged over the last 5 years. Which works out to one extra long run, every week! Speaking of long runs, my AVERAGE long run this year has been 24 miles.

That’s like running a near-marathon every week, all year long!

Tuesday, October 7, 2014

Dream Team

A few weeks ago I put out the call for Help, and that call was answered…

On Saturday October 25th, I will be running my first 100 mile race. And I’ll be doing so with the help of 7 wonderful people who will be pacing me (in shifts) for the last 70 miles of the race. So basically, from early Saturday afternoon until early Sunday morning, I will have a team of runners whose sole purpose is to make sure I get to that finish line. I feel so very fortunate to have so many great friends who have absolutely nothing better to do than run back and forth with me through the woods.

So, without further ado, I’d like to introduce my “Dream Team” of pacers for the Ghost Trail 100m and a little  info about what makes each of them so special...


Wednesday, October 1, 2014

October

"October.  And the trees are stripped bare, of all they wear.  What do I care?”

Autumn is a season of decay. The grass turns brown, the flowers wither, and the leaves fall off the trees. The bright warm days of summer are long gone. There is a chill in the air, a frost on the ground, and a foreboding sense that winter is right around the corner. Traditionally, this time of year is a melancholy one for me. As the weather gets colder, and the days get shorter, my thoughts turn darker – like the days ahead.

This year feels different, though. This year I feel hopeful. And, I’m not sure why.

Thursday, September 25, 2014

Mine Falls Fifty

When I mapped out my 2014 Race Schedule back in November of last year, I had originally planned to run the Pisgah 50k as my final tune-up race before Ghost Train. However, those plans changed when I became aware of a low-key, 50 mile run taking place on the same day in my “home woods” of Mine Falls Park. 50 miles in Mines?! I gotta be a part of that, right?

Of course, there were other reasons (besides proximity) which ultimately lead me to choose the Mine Falls 50 over Pisgah. And they mostly revolved around a single question: “Which race will better prepare me for Ghost Train?”

Wednesday, September 17, 2014

Mindset Makeover

Those of you who know me, know that I am not a patient man.  Particularly when it comes to running. I started running in 1998 and my first road race was the following spring when I bandited (sorry, not sorry) the Boston Marathon! So, yup. Zero to 26.2 in less than a year! If that’s not an impatient (stupid?) runner, then I’ve never met one!

For a while, my impatience served me well. Pushing me every day. Trying to finish my next training run faster than my previous one - every single time out. It worked well and I got quick, quick. But, after a while it began to wear me down and burn me out. So, I soon realized that if I wanted to keep doing this “running thing” long term, I’d need to add easy days to my hard days. This has worked for me with varying degrees of success.

Wednesday, September 10, 2014

Race Specific

I’ve been told by people wiser than me (which is just about everyone) that, with the Ghost Train 100 Miler less than 8 weeks away, it’s time for me to start focusing on “race specific” training. Meaning, I need to try and emulate the conditions I can expect to see on race day in my everyday training so that I can become comfortable with them prior to toeing the line.

So, what does that mean exactly for a race like Ghost Train? To figure that out, let’s take a deeper look at the aspects that make the GT 100 the race that it is...

Monday, August 25, 2014

Help Wanted

Exactly two months from today, I will be running the Ghost Train 100 Mile Trail Race in  memory of Sam Berns. Sam was a wonderful young man from Foxboro Massachusetts who passed away on January 10th. Sam suffered from a rare disease called Progeria – which is a fatal genetic condition characterized by an appearance of accelerated aging. Sam lived ‘til the ripe old age (at least where Progeria is concerned) of 17.

Sam’s parents, Leslie Gordon and Scott Berns, founded the Progeria Research Foundation in 1999 and since that time, PRF has been the driving force behind the Progeria gene discovery and the first-ever Progeria drug treatment. They have taken what was an obscure, ignored disease and have developed a globally recognized treatment in just 13 years – an unheard of timeline in the world of medical research!

I will be raising money for PRF and hopefully awareness about Progeria with every mile I run at Ghost Train.  But, I need your help!  No, I don’t need you to contribute to 100 Miles For Sam (although I wouldn’t be disappointed if you did), what I need instead is your time.

Wednesday, August 20, 2014

Drop Dead Legs

Well, I guess it was bound to happen sooner, or later…

When you spend the year pushing your body to the limit, by training for (and racing) ultras, eventually it’s going to push back. And, that’s exactly what happened to me last weekend at the TARC Summer Classic 50m. The race began just fine, but I never really got comfortable. I felt downright awful at around the 12 mile mark, toyed briefly with the idea of just running a 50k and then finally dropped out altogether at mile 20. Logging the first official DNF of my ultra-running career.

At the time, I didn’t really know what was going on out there, I just knew that something wasn’t right. My legs were very heavy and sore from the start. My energy level was low. And, my overall attitude was terrible. Feelings which are normal in the last quarter of a 50 mile race - not the first quarter!


Now, after having reviewed the last 10 weeks of my training log (since my last 50 Mile Race) I know EXACTLY why things went south...       

...Because I am an idiot!

Wednesday, August 13, 2014

‘Twill Serve

Robin Williams died this week. That alone is sad enough, but add to it the fact that he committed suicide and it’s downright tragic. To think that one of the funniest human beings on the planet was so depressed that he couldn’t will himself to go on living is simply unfathomable. Unless, of course, you know anything about depression…

Robin Williams starred in many movies over his illustrious career. But three, in particular, stand out for me.  They don’t stand out because they were good. Or, because they were memorable. Or, because they were funny. They were all those things, and more! No, the reason that these three movies stand out for me is because they were life-altering! They touched me deeply and affected me for years to come!

Friday, August 1, 2014

Full Circle

In July of 2009 I attempted what was, up until that point, the biggest physical and mental challenge of my life – The Pemi Loop. A 31.5 mile run/hike through the Pemigewasset Wilderness. Up and over eight 4000+ mountains with more than 9000 feet of elevation gain. It was my first ever ultra-marathon and I wrote all about it HERE.

5 years later (to the day, surprisingly!), with many miles and a few ultra-marathons under my belt, I decided it was time to give it another shot. So, I headed back to the Pemi, the headwaters of my ultra-running river, to see what I could do    …and the results were rather stunning!

But first, a little history …

Wednesday, July 23, 2014

Patience Practice

pa·tient adjective \ˈpā-shənt\ 1: able to remain calm and not become annoyed when waiting for a long time or when dealing with difficult problems or people. 2: done in a careful way over a long period of time without hurrying.

I
was not very patient at my previous ultramarathon race – The TARC 50m. And I paid for it …dearly. So, I vowed that the next time out, things would be different. As it turns out, The Bear Brook Trail Marathon would be that “next time” and just like at the TARC 50, the weather would be warm and muggy. Perfect conditions for working on practicing patience!

Thursday, July 10, 2014

Don't Try This at Home

"Overcoming Fear” was supposed to be title of this Hut Traverse blog entry.

Or at least, that was the working title for the story I was writing in my head at mile 40 of my 50 mile journey. Then the darkness happened - both physical and emotional. And, I realized that fear is a good thing. Fear is healthy. Fear is what keeps us from doing something stupid…

…like climbing a rocky mountain ridge, by yourself, at night, in howling winds, with 40 hours having passed since last you slept…


Tuesday, July 1, 2014

Midway Island

As we turn the page on June (and with it the first half of 2014) I wanted to take a moment to pause and reflect upon the high/low lites of my year so far...

  • I’ve Logged 1791 miles this year for a weekly average of 68.6. My highest ever to this point in the season.
  • I’ve not lost even one day of Training due to injury. Any off days I’ve taken so far have been by choice.
  • I’ve lost 7 pounds this year, with just 3 more to go to get back 185 - which is where I was this time Last Year.
  • I’ve raised nearly $1500 for Progeria Research through 100 Miles for Sam. Not a bad start.
  • I’ve had more than just a Little Fun with my friends. Thankfully, they are almost as crazy as I am.

Thursday, June 26, 2014

AMC Hut Traverse

In New Hampshire's White Mountain National Forest the Appalachian Mountain Club operates a chain of eight High Mountain Huts. They are mainly located along the Appalachian Trail on the highest parts of the range, including the Franconia and Presidential Ridges. The huts are situated roughly 7 miles, or "a day's hike", apart. It's been a traditional challenge since the 1930's for strong AMC "Croo" members to connect all the huts into a single 1-day hike. With roughly 50 miles and 20,000 feet of elevation gain, over extremely rugged terrain, the traverse has also more recently become a fun challenge for hikers looking for something beyond the traditional 18 mile Presidential Traverse or 31 mile Pemi-Loop.



Monday, June 23, 2014

Mountain Interval

Last year at this time, I was just beginning my biggest challenge to date – The Summer of 48. And, although my primary goal for this year has shifted to 100 Miles for Sam, I can still hear the mountains calling me.  So, in this interval between the conclusion of the TARC 50 and the beginning of the build-up for the Ghost Train 100m I’ve chosen to heed their call…

Friday, June 13, 2014

TARC Places

I should have known better …

After almost 18 years of running and racing experience, I know damn well that I have

trouble running in the heat. Throw in some hills (and some stupid decisions) and it’s a down home recipe for disaster. As evidenced two years ago at Boston, last year at Bear Brook and every year at Yankee Homecoming. The TARC 50 was going to be different, however. Why? Because I was approaching this race as a structured training run with friends as I prepared for my first 100 Miler in October. Unfortunately, my competitiveness (and my stupidity) got the better of me and my structured training run turned into a steaming hot mess.

I suspect (and hope) that this story will be amusing to everyone who is not named me…

Tuesday, June 3, 2014

I Heart Biking

Yup! Believe it or not, I was a biker WAY before I was a runner…

My love affair with biking started 40 years ago when my family moved from a very bike-unfriendly Lawrence, MA and settled in suburban Salem, NH. Back then, I would take my Huffy 3-speed up the street to my friend’s house, or through the woods to an adjoining neighborhood. I beat the crap out of that thing. Doing jumps on built-up plywood ramps and throwing it up (and down) the bulkhead stairs of my cellar.

Thursday, May 29, 2014

Redemption Run

I signed up to run the 2014 Pineland Farms 25k Trail Race for one reason. I wanted a shot at redemption.

I first started coming up to New Gloucester, Maine for this trail running festival back in 2010 and have loved it ever since. Unfortunately, the last couple trips to the Pine Tree State have been less than kind to me. Two years ago, this roller-coaster of a course did a number on my knee. Last year it was the mud (and my calf) that did me in. This year, I was determined to avenge my recent losses, conquer the course and once again get back down under that elusive 2-hour barrier.

Thursday, May 22, 2014

Give A Little Bit

This past weekend I had the great pleasure of seeing my son Casey graduate from College. It was a bitter sweet moment for me as I am so very proud of the man that he has become. But, at the same time, I know that his path of life will soon be leading him elsewhere.

He and I have been through an awful lot together. So many ups and downs over the years. But we made it through in one piece. I was barely 23 when he was born and most of what I learned about being a Father I learned first with him. He was the trailblazer. And still is.

Congrats Casey!

I love you.

And always will.


video


Tuesday, May 13, 2014

Back to Pack

This past weekend I ran a 1:24:08 at the Pack Monadnock 10m. That time was good enough for
51st place overall and 11th in my age group. And, beyond that, there really isn’t a whole lot more to say about my race. I never really felt all that great and I never really felt awful. I was just sort of …meh.  I was definitely at my limit in terms of overall effort, but never felt comfortable during any of the climbs and never really managed to clock any fast miles, or gain any significant ground.

Going in, I had hoped to get a bit closer to (or even dip under) 1:20, but since I’ve done no speed or hill-specific workouts all year, it’s not terribly surprising that I didn’t meet that goal. I did this race partly because it was in the NH Grand Prix, but mostly because I deferred last years refunded entry fee to this year. So basically, I ran because I paid for it and not because I trained for it. And it showed in the results.

Wednesday, May 7, 2014

Classic Rocked

I went into this year’s TARC Spring Classic 50k trail race with fairly low expectations.

All I hoped to do was run the 31 mile course in 4 ½ hours, or less. That’s it! And, to do that, all I needed to do was to average 8:42/mile (nearly 2 minutes per mile slower than my road marathon PR), or 54 minutes for each of the five 10k loops.  Easy, Right? I'd run the course twice previously during training. The first time, I ran it in 55 minutes, while navigating and pausing at nearly every turn to look at my map. The second time, I ran it comfortably in 52 minutes. So, 54 minutes per lap seemed more than reasonable. Of course, that was before the rain made a mess of everything!

Wednesday, April 30, 2014

12 Thangs

12 things I learned while running and vacationing in Florida, at Disney World, in late April.

1. It's pretty much hot and muggy down here all the time. Even in the middle of the night. If I lived in Florida, I would not be a runner. I'd be a diver.

2. For the most part, there are two choices for running surfaces. Concrete (filled with cars) and thick, wet, grass.

3. If you're lucky, you can find an area of well-manicured grass. As long as you don't mind dodging hail the size of ...well ...golf balls.

4. If you're not lucky, the thick, wet grass will also contain snakes.

5. The best place to run, if you like trails, is directly below the monorail. Flat, smooth and well draining. Just make sure to stop when the monorail crosses a Lagoon.

6. People in Florida don't seem to mind guys with beer bellies and wearing stretched out (and stained) wife-beater t-shirts.

7. They do however, mind sweaty, shirtless, delirious but fit guys wandering around their hotel lobby muttering "I need electrolytes".

8. Be prepared for the "normal" tourists to look at you (while you are running outside) like you have two heads. Also, smiling doesn't help.

9. Even if you are really, really, thirsty, don't drink the pale yellow Gatorade from the Pepsi bottle that you find on the side of the road.

10. Palm fronds make for poor toilet paper.

11. Thunder / Lightning storms are excellent motivators for running quickly.


12. Walt Disney lied. It's NOT a small world, after all. Disney is freaking massive!

Thursday, April 24, 2014

Borrowed Time

When I was 17 years old I had a life-changing experience. And, if it wasn’t for a bit of dumb luck, or divine intervention, it very well could have been a life-ending experience. Since then, and for the last 28 ½ years, I’ve always felt a little like I’m living on borrowed time.

This story begins, as many great ones do, with a journey…

In the fall of my senior year in high school I took a trip to Upstate New York with my friends – Steve & Matt. And even though it happened almost three decades ago, I remember the details like it was yesterday. It wasn’t just memorable because these were my two best friends in the whole world. Or, because I was just one week removed from my first real kiss. Or, because this was the first time in my life that I'd be on my own, away from home. This trip was memorable because… we ALMOST didn’t make it back!

Monday, April 14, 2014

Doin' Work

Since we’re just past the quarter pole for the year (and for the 100 Mile Training Plan) I thought I’d post a quick progress report this week…

So far in 2014, I have run 1025 miles (in 15 weeks) which works out to be just over 68 miles a week. I have been building miles slowly – both in terms of weekly mileage as well as mileage in my back-to-back weekend long runs. This week I got up to 80 miles total, with 40 of those on the weekend - Saturday (20.5) and Sunday (19.5).

This 40-mile weekend represents my biggest 2-day training session since I did 64 miles last June during my Summer of 48. The biggest difference, however, is that these miles were done at a MUCH faster pace than last years “hiking” miles.  The 64 miles I did last year were covered in just over 20 hours – or 18:45 min/mile. The 40 miles I did this weekend were run in 5 hours and 17 minutes – or 7:55 min/mile. Of course, there was just one mountain this weekend, not eleven like last year!

Wednesday, April 9, 2014

Cape or Apron?


As a father of a 4-year old boy, I live in a world filled with Cars, Legos and Superheroes.  That’s just the way it is in our house.  If he’s not loudly playing with one, he’s crashing together the other.  Sometimes, when he’s in a particularly boisterous mood, it’s all three going at once!  He’s been both Batman AND Superman for Halloween.  And, his last two birthday party themes have been Spiderman and Ninja Turtles.  So, it’s safe to say that, as a Dad, I have some pretty big (super?) shoes to fill!

Anyway, there is also another side to my son - a softer side.  It’s not always apparent, but in his quieter moments he can be quite caring to his stuffed animals. He cradles, feeds and changes his baby dolls.  And, he absolutely loves playing house.  One day, when he thought I wasn’t looking, he turned his superman cape around and was wearing it like an apron while working away at the play kitchen.   And it struck me, just how deeply symbolic that little gesture was.


Anyone can play superman - flying around town wearing figurative tights and a cape.  Leaping over tall problems in a single bound, defeating evildoers everywhere, righting wrongs, while saving the day (and presumably mankind) from chaos and destruction.  But, it takes a real man to turn that cape around and get down to the true superhero business - caring for your children.  Feeding them, dressing them and tending to their needs.  Listening to them, loving them and making sure that they understand you are there …just for them.

Pretty big lesson to be taught by a pretty small kid. Don’t you think?

Thursday, March 27, 2014

Mile One

I have run nearly 300 miles this month and I can say, without a doubt, that the hardest of them all is ALWAYS the first one.

During the week, I typically run at lunchtime and you’d think that would make starting easier. Give the body some time to wake up, have breakfast, coffee, mid-morning snack, more coffee, bathroom break, hydrate and go. Easy. Right? Well, not so much. You see, I have a desk job. So, I’m pretty much going from stationary to 7 min miles in the time it takes for me to get dressed. And during that first mile, my legs let me know, quite loudly in fact, that they don’t appreciate the sudden change of pace. Easy does it, desk jockey!

Friday, March 21, 2014

Grinding Away

I signed up for the TARC Spring Thaw in early January with the hopes that, come mid-March, the weather would be warmer, the snow would be melted and there would be plenty of lovely dirt trails to run on. Wrong. Wrong. And WRONG! The stark race-day reality was a cold slap in the face courtesy of a brisk 20 degree day (with 15 mile per hour winds) deep snow pack and almost no dirt to speak of. Oh, well. I suppose 6 hours of slipping around on snow and ice must be worth something!

Monday, March 10, 2014

The Forgotten

Occasionally, in this space, I’ll write about a topic other than running. Sometimes, something catches my eye and just begs to be explored, or reflected upon.This is one of those times…

Early one morning, in Pontiac Michigan, Pia Farrenkopf quietly walked to her garage, got into her car, and died. This is not unusual. Approximately 34,000 Americans die every year in their vehicles and over 10 times that many die annually in their homes. So, Pia Farrenkopf’s death in her car at her home was not, in and of itself, unusual. What was unusual about Pia’s death, however, was that she died and no one noticed.

…for SIX YEARS!

Friday, February 28, 2014

100 Mile Training Plan

Below is the training plan that I hope will get me to the starting line, and prepare me to finish, my first 100 mile race.  It’s a plan that I’ve adapted from the one in Bryon Powell’s excellent book – Relentless Forward Progress.  I have extended his 24 week program to 36 weeks in order to accommodate a 50 Mile Goal Race which occurs at the end of Week 16.

The precepts of the plan are pretty simple. Build mileage steadily with 1 recovery week for every 3 weeks of building.  Back to back long runs on the weekend to practice running on tired legs.  And some sort of mid-week “speed work”.  Nothing too aggressive, just some fartleks, tempo runs or long hill repeats to get your legs turning over at a more rapid than normal rate.

You’ll notice that I don’t have many “zero” days scheduled.  I do this because, for one reason or another, off days generally happen on their own anyway.  But, I do plan on taking my “easy” days very easy and substituting cross training (or gym time) as the body dictates. Eventually, when the weather decides to cooperate, I will be doing most of my longs runs on the trails.  But, for now, I’m on the roads    ... dreaming of dirt.

100 Mile Training Plan:














Wk. M T W T F S S Tot. Comments
1 6 8 6 8 6 20 10 64
2 6 8 10 8 6 16 14 68
3 6 8 6 8 4 6 34 72 6-Hr Race
4 6 8 6 8 6 16 10 60 Recovery
5 6 8 10 8 6 24 12 74
6 6 8 10 8 6 20 18 76
7 6 8 10 8 6 22 18 78
8 6 8 8 8 6 16 10 62 Recovery
9 6 8 10 4 6 32 8 66 50k Race
10 6 8 12 8 6 24 12 76
11 6 8 10 8 6 22 20 80
12 6 8 6 8 6 18 12 64 Recovery
13 6 8 12 8 4 12 20 70 25k Race
14 6 8 6 8 6 12 4 50 Recovery
16 6 0 6 0 4 50 4 70 50m Race
17 4 6 8 6 4 16 6 50 Recovery
18 4 8 6 8 4 18 10 58
19 6 8 6 8 6 20 10 64
20 6 8 6 8 6 16 6 56 Recovery
21 6 8 6 8 6 20 12 66
22 6 8 8 4 6 28 10 70 28m Race
23 6 8 6 8 6 16 10 60 Recovery
24 6 8 8 8 6 20 12 68
25 6 8 8 8 6 24 12 72
26 6 8 6 0 4 50 4 78 50m Race
27 6 8 8 8 6 16 10 62 Recovery
28 6 8 10 8 6 24 12 74
29 6 8 8 8 6 22 20 78
30 6 8 12 8 4 10 32 80 50k Race
31 6 8 10 8 6 16 10 64 Recovery
32 6 8 6 8 6 22 20 76
33 6 8 6 8 6 26 20 80
34 6 8 6 8 4 20 8 60 Taper
35 6 8 6 8 0 12 6 46 Taper
36 6 0 6 0 4 100 4 120 100m Race


















69 weekly avg