Training Log Download for Kyle O'Brien
07/01/2006 - 9/19/2006
Date	Distance	Elapsed Time	Workout Name	Comments
07/01/2006	10	1:06:21.00	Easy Run	Ran Clint's stupid loop today, so the run sucked
07/01/2006	4	25:50.00	Easy Run	Into Stoney and back, the only mile I clocked was 5:51, felt ok.
07/02/2006	15	1:35:58.00	Long Run	Misjudged my loop a little bit, so it was a little longer than I had planned, but felt good
07/03/2006	4	19:55.00	Tempo Run	Workout was supposed to be 2 loops of Sheldon, 10:15, 10:00 it was myself, Morgan, Wu Tang Steve, and MardOn. Everybody was responsible for their own pacing today, I felt very good and in control the whole time going 10:03, 9:52...Morgan and Steven were out front, Marty was a couple seconds up on me...I win on pacing suckers.
07/03/2006	6	00.00	Easy Run	Easy 6 miles to shake out my legs at River Bends Park, all trails, very nice.
07/04/2006	10	00.00	Easy Run	Easy 10 out and back on Macomb Orchard trail.
07/05/2006	10.5	1:09:01.00	Easy Run	Good old Shep, the long version. By long version I mean I ran 20 minutes before I met up with the group, then 20 minutes back to the school after we completed Shephard...great loop.
07/05/2006	4	30:00.00	Easy Run	Easy 4 banger plus drills and strides
07/06/2006	10	1:04:21.00	Easy Run	Out of bed a little late this morning.
07/07/2006	8	52:00.00	Easy Run	Easy morning run, didn't feel great, didn't feel terrible, would like to feel a little better with the race coming up, but there's still a couple days. 4x strides afterwards.
07/07/2006	4	30:00.00	Easy Run	Easy 4 with the group after a long van ride to Niagra Falls, staying here for the night then heading the rest of the way to Utica, NY tomorrow.
07/08/2006	8	54:00.00	Easy Run	Ran from 1.3 to the finish on the Boilermaker 15K course today. Tough course, but there are places to roll. Seems like 1-4 is a long steady climb, screaming downhill from 4-5, then rolling a bit to 7, another huge downhill from 7-8, then the 8-9 is a bit of a climb again, with the last .3xx on a steep downhill.
07/09/2006	1.5	10:00.00	Easy Run	Shake out for the race today. No sleep last night at the dorm, it was actually a nice setup, but that cot they called a bed just wasn't cutting it!
07/09/2006	9.33	46:43.00	Competition	Boilermaker 15K today. Pretty tough course, tough foreign contingent and a good morning for racing. Reguardless of the course I was confident coming in that 4:55-5:00 pace was a realistic goal. Due to the nature of the course I knew that type of effort would yield slightly slower splits over the first half of the course, but that I would be able to make it up over the second half, I knew if I could be right around 20:40 through 4 miles I could crank it down enough over the last half of the course to get back down to 5:00 pace avg. Splits were:
				5:03, 5:05, 5:05, 5:22(major uphill), 4:33(major downhill), 4:53, 10:04(2 miles b/c I missed one of the markers), 5:06, 1:28 for the last .3xx
				This was the best I felt all segment, things are finally getting back to normal and I'm very eager to get into the Chicago segment. I'm happy that I was able to compete the whole time, caught a couple Kenyans that were out over their head, and ran close to some teammates who have been training and racing faster than me all segment.
07/16/2006	5	35:00.00	Easy Run	Got permission to cut downtime short and only take 6 days off since I really couldn't go to the well last segment and it literally took the entire segment for me to recover from Boston, felt better than I usually do after downtime, we'll see how I feel in a few days.
07/17/2006	6	43:00.00	Easy Run	Just slugging along, looking forward to getting back into a groove.
07/18/2006	6	43:00.00	Easy Run
07/19/2006	9	1:01:03.00	Easy Run	Easy run on the trails before the HTR track workout.
07/20/2006	8	52:00.00	Easy Run	First run back with the group thought Clint was going to be a douchbag and try and push the pace today, but his back fat was slowing him down.
07/21/2006	10	1:05:12.00	Easy Run	Felt ok today, wanted to run Stony trails, but Morgan was afraid he'd get bit by a horsefly, so he made us turn around. Parted ways with the Bloomer/Driftwood crew and headed down Tienken with Chest Rockwell...I put it to him going up the hill much like his Pennsylvania idol Floyd Landis.
07/22/2006	8	50:00.00	Easy Run	Solo due to helping out with the race this morning. Felt ok, only got 1 mile split and it was just under 6:00...I immediately slowed down
07/23/2006	10	1:06:57.00	Easy Run	Nice and easy today, no real tools...except Clint, but that doesn't count because he's always a tool
07/24/2006	11	1:11:13.00	Easy Run	Twinkler backwards today...much more difficult that way. Morgan started telling lies about bavarian cream donuts, pace got a little hot but not too terrible. I added on a loop around stoney and blue beech before heading back to my car. There was a lesson to be learned today for some of the younger pups that haven't figured it out yet...if somebody wants to roll, let them; if you feel good enough to go with them, go; if the pace feels too fast, ease back to a good pace for you, you're not more or less of a man either way...but DON'T sit there and bitch about the pace the whole time, it only fuels the fire and makes those who aren't feeling as bad want to go harder.
07/25/2006	11	1:11:18.00	Easy Run	Nice and easy today with Luke, Snell loop through Chicago Bears Park. I took a left on Snell to get back to the high school, everybody else went right, then I added on a little in Stoney. Felt alrigh, a little dehydrated.
07/26/2006	11.5	1:15:21.00	Easy Run	Nice and easy today, got on the trails in Stoney for awhile, finished up at the track and did 4xstrides and leg drills.
07/27/2006	10	1:06:13.00	Easy Run	Fast Times At Rochester High today. I laid back with Moen, Morgan, Eberly, and a few other to watch the carnage unfold. Nice run with the little group, kept it a decent clip. To quote my man Dave "Easy E" Ernsberger, "I ran easy today, because I can". Although we didn't get to see much of the real race because they were too far ahead of us I couldn't tell you who won, but my money is on Ace and Gary from sFU pulling ahead of the pack with Alberto Jr (aka Choda CHOMP) in a close 3rd, all averaging between 3:57-4:02/mile for the loop.
07/28/2006	13.5	1:20:05.00	Steady State Run	I wasn't sure how far down in the GC I was after the breakaway yesterday, so I thought today was a good day to attack and try to move up the standings. Ran about 15 minutes or so to get to the group, then headed out the trail to the Gallagher loop, then back in the trail. Rolled most of the way with Morgan right around 5:30 pace, got into a good groove and were pretty conversational...Morgan also took the inside out Polka Dot Jersey today for his mad downhill running skills. Chad and Moen caught up on the way back on the trail after dueling it out for the green jersey with half mile splits at sub 2:20, parted ways with the guys at the duck pond and added on about 20 minutes back to my car. Very solid run today, felt good, I may be close to the Yellow Jersey.
07/29/2006	11.5	1:15:03.00	Easy Run	Nice and easy today, whole group was there plus Tom Mcardle and Carl Grundell. Got rolling for about a mile on the trail on the way back, but then slowed back down because we wanted to. Ran with Meat, Easy E, and Pants most of the way. Did 4x150m strides plus leg drills when I got back to the track.
07/30/2006	13	1:21:01.00	Easy Run	Group run at Lake Orion today. Met up with Meat early to get in a few miles before the start. Met up with the group at 8:00 and rolled out. Ran the short loop today with SheMop, Meat and Slim, probably averaged around 5:40 pace with one or two 5:30's in there. Didn't feel like we were moving that fast, and got into a heated debate over a game of "Would You Rather" for most of the run. The guys on the long loop rolled out today with Chad "Peek-a-Boo" Johnson, WuTang Steve, and MardOn out front, even the back of that group averaged under 5:30's it seemed...good day.
07/31/2006	14	1:30:06.00	Easy Run	Easy run with the boys today, mainly SheMan, Luke, Eberswampmoose, and Slim. Some of the other guys were at camp this morning. Did Snell Loop via Chicago Bears park, nice and easy today. I didn't feel all that great today, my legs felt fine, but I was pretty dehydrated and had a killer headache.
08/01/2006	12	1:20:00.00	Easy Run	Heat wave this week, brutal at camp today, I'm sure it didn't help stretching 1:20 of running over nearly 3 hours, it was fun though.
08/02/2006	12	1:20:35.00	Easy Run	Felt kind of beat up after the run, again though, I think it's just because with the day camp it drags out so long, no biggie.
08/03/2006	10	1:04:21.00	Easy Run	Easy with Moen, Meat, Sell, Landers, and Wu Tang Steve. Felt like crap after running with the campers for two days.
08/04/2006	10	54:34.00	Tempo Run	10 mile cutdown today. It was a welcome addition, I had originally thought we wouldn't have any workouts before the half in Chicago, now at least we'll have a couple under our belt. Solid run today, pretty big group, most of which stayed together. I never really felt good, but also never felt like I wasn't going to hit the workout, so that's a good sign. I lucked out and only had to lead the first mile, then just got to run in the pack the rest of the time. Splits were: 5:52.80, 6:01.03, 5:49.90, 5:44.50, 5:36.06, 5:24.51, 5:16.86, 5:07.85, 4:55.65, 4:45.31
08/05/2006	12	1:19:24.00	Easy Run	Easy run, somewhat uneventful, pace got quick over the last 25 minutes or so, I backed off when that happened.
08/05/2006	4	30:00.00	Easy Run	Not sure on the distance, just ran EASY for 30 minutes.
08/06/2006	12	1:19:20.00	Easy Run	Ran into Stoney from the apartment with Sell this morning. Once we hit the main bike path he was all "Hey man I know some great trails we can add on before we meet the group", so I followed him and he preceeded to get us lost...pretty standard. Still met up with the group before they took off because there was mass confusion at the boat launch because nobody knew where to run since the normal loop runs through the construction. Went out 3 and back on the trail then back home...we turned around before the pace got hot, it was nice.
08/07/2006	17	1:55:10.00	Long Run	First long run of the Chicago segment. Felt just fine, not great, not terrible. Moen and Morgan got into a bit of a "Lover's Spat", I think they resolved their differences by the end of the run though. Witnessed one of my teammates almost get killed by a truck doing 50 in a 25, honestly it was the closest call I've ever seen. Afterwards, Sheehan was talking about his dehydration, I offered up some of the water I had stashed in my car before I turned into Stoney to add on with Sell, when I got back to the car at 1:55 anxious for a drink, all I was left with was Sheehan's backwash...glad I could help! May have been closer to 18, who the hell knows...
08/08/2006	10	1:05:01.00	Easy Run	Oakland "Trails" loop, per Bobby...Bobby's loop choosing votes shall hereby be disreguarded from this day forward.
				Did leg drills afterwards.
08/08/2006	4	00.00	Easy Run	Met with Cracker Steve at River Bends Park, nice and easy around the trails before work.
08/09/2006	11	1:17:01.00	Easy Run	Had to go early today so ran by my apt, just around stoney, nice and easy, 8 mile tempo tomorrow, should be a good one.
08/10/2006	8	40:59.00	Marathon Pace Run	8 mile goal marathon pace tempo at Stoney today. Was supposed to be 5:11's, broke out the T4's today for the first time since Boilermaker, I wanted to stay in the Burns, but figured I should get the flats on one more time before the half marathon on Sunday. Felt just fine, not great, not terrible, pace was shaky at best, but that's what you expect from the first tempo, splits were: 5:11, 5:02, 5:10, 5:09, 5:08, 5:06, 5:01, 5:09
				Felt controlled and relaxed throughout, happy with the effort.
08/10/2006	4	30:00.00	Easy Run	Easy 4 mile shake out, just loosening up some tightness.
08/11/2006	12	1:18:00.00	Easy Run	Nice and easy today, Bloomer/Yates with Moen, Luke, and Easy E for the most part, off the back of the main pack for no other reason than that I wanted to be...I ran easy because I can.
				6 x strides and leg drills afterwards
08/11/2006	4	26:30.00	Easy Run	Easy 4 before dinner.
08/12/2006	10	1:08:30.00	Easy Run	Easy 10 on the lakefront after a long day and long drive to Chicago, felt better than I thought I would after the trip, but still not too great.
08/13/2006	13.1	1:07:59.00	Competition	Chicago Distance Classic half marathon today. We went there to work on our pace for the marathon in October, so we were not allowed to run faster than our goal pace for Chicago this fall. There was also some $$ offered up by Kevin to us for whoever came closest to their goal time (this would help to prevent us from racing)...by the way, I dominated the pace competition, I'll explain later. Felt just fine, there were some fast splits and some slow splits, but overall we were only 1 second off our goal time(1:08:00). Rotated leads with Morgan and Dave, I'll put our initials after our mile splits to illustrate my domination. Splits were 5:13(KO), 5:07(MM), 5:15(DE), 5:12(KO), 5:11(MM), 5:07(DE), 5:13(KO), 5:11(MM), 5:03(MM), 5:11(KO), 5:12(KO), 5:16(KO), 5:10(KO) :34 second cruise from 13 miles to the finish. Around the 10 mile mark Dave started crunching the numbers and backed off a bit to try and clench the pace competition, I led the rest of the way because the last mile Morgan led was 5:03 so he had to go to the back of the bus. Caught JJ around the 9 mile mark and he hung tough with us after being stranded in no mans land for a few miles and battled to a nice finish with a couple of the Chicago studs his training is coming along great. Picked up Chad around 10 miles or so, and he tucked in and finished right with Morgan and I as well.
				So our goal pace was 5:11.2's or 1:08:00, for the 4 miles that Morgan led I've got 20:32, 5:08 average...not bad. For the 7 that I led I've got 36:27, 5:12 average...MUCH closer, I own Morgan. It was a fun race, and we accomplished the workout, and it felt just fine. It was fun to roll with JJ for awhile too, just like the good old days.
08/14/2006	10	1:10:30.00	Easy Run	Easy 10 along the lake, calves a little tight from yesterday, but not too bad, just had it in cruise control today.
08/14/2006	4	28:05.00	Easy Run	Crawled around town for four miles, legs still tight, crappy day of driving.
08/15/2006	12	1:18:30.00	Easy Run	Well the morning started with Morgan and I in agreement that he is a liar, and I'm way better than him at pace. Furthermore, I think you meant you heard from an anonymous source, not a unanimous source about that mile...you can't even lie right. After I once again proved him wrong I ran 12 miles very easy, my calves are a little rocked, I should have worn the Burns on Sunday.
08/15/2006	4	27:13.00	Easy Run	Usual afternoon loop before work, legs still tight, but getting better...slowly.
08/16/2006	18	1:50:03.00	Long Run	Great run today. I'm handing out the first Nardo Award of the segment, congratulations MardOn, for your efforts you will receive a mushroom bruise on your forhead compliments of Sheehan. Felt fine today, goal was to stay controlled for most of the run and hammer a little on the trail on the way in if I felt like it. I did just that, stayed within striking distance of the crew most of the way with Luke and Easy E, hit the trail and went 5:13, 5:09, 5:10. Caught Moen first, then caught Rizzo, he tried to offer up a high five, then I reminded him that I didn't go to North Central, finally caught up to the main pack of Sheehan, Morgan, Snyder, Gaudette, and Chad just before Ludlow, cooled it down from there. Added on back at the track to make sure I got over 1:50, it was at least 18, maybe more.
08/17/2006	12	1:20:00.00	Easy Run	Easy run on the trails today, whole group stuck together...guess people were tired from yesterday which made for a relaxing run. Felt ok, just chugged along, ended up at the track with some light leg drills.
08/17/2006	4	30:00.00	Easy Run	Nice and easy evening run
08/18/2006	10	1:07:48.00	Easy Run	Easy 10, big group running 8 wide most of the way.
08/18/2006	4	00.00	Easy Run	Usual afternoon loop, big workout tomorrow.
08/19/2006	10	50:05.00	Tempo Run	Today was probably the toughest marathon workout I've ever done. I opted to go with the Burns over racing flats today to try and avoid beating up my legs like I did in the half last weekend. Workout was 4 mile-3 mile-2 mile-1 mile at 10 seconds per mile faster than marathon pace (5:01's for my group)
				4 mile: 19:54 (4:55, 4:55, 5:02, 5:02)
				3 mile: 15:10 (4:56, 5:03, 5:11)
				2 mile: 10:01 (5:03, 4:58)
				1 mile: 5:00
				The 4:55's early on (Thanks to Morgan and Marty) zapped me for the end of the 3 mile, I should have known better and backed off, but I only had one bad mile so I can't really complain. Never felt great, never felt terrible, definitely satisfied with the effort.
08/20/2006	12	1:16:44.00	Easy Run	Good run today, mostly with Morgan, Easy E, and Sheehan, probably a little over 12, but nobody really knows how long the loop is.
08/20/2006	4	27:10.00	Easy Run	Easy run around River Bends Park
08/21/2006	11	1:11:01.00	Easy Run	Easy Shephard with the giant group. Finished up on the track and did 6 x strides and leg drills.
08/21/2006	4	27:00.00	Easy Run	Really easy through Bloomer solo before the meeting.
08/22/2006	20	2:01:13.00	Long Run	First 20 miler of the segment today. Loop designed by Clint, nice job Box. My plan was the same as last week's long run, easy to steady for most of it, roll a little bit (about 3 miles or so) towards the end if I felt good. Went according to plan, off the main pack for most of the run, hit paint creek and started to roll a little 5:19, 5:06, 5:03 for three miles on the trail, felt good to go a little harder, cooled it down from there. Added on a little when I got back to the school to make sure it was over 2 hours. Happy with the effort today, chaffed my downstairs wicked bad though, need to get some body glide.
08/23/2006	11	1:13:31.00	Easy Run	Nice and easy today. Didn't feel beat up at all from the long run yesterday which is a good sign. Giant group again, the two wave start will be implemented early next week.
08/23/2006	4	27:00.00	Easy Run	Easy 4 around the trails at River Bends Park.
08/24/2006	12	1:17:31.00	Easy Run	Got out the door later than I like to this morning, just had to add on more at the end. Nice easy run, giant group, talked about Morgan's Trombone playing skills.
08/24/2006	4	30:00.00	Easy Run	Went up to Flint with Jackie to pick up some Crim packets. Went two miles out and back on the course.
08/25/2006	9	44:46.00	Tempo Run	Workout was 3x3 miles @ 5:01/mile pace for Meat, Dave, and I. It went pretty well, felt very controlled. Splits are off memory because I accidentally cleared my watch. Something like 14:52(4:56, 4:59, 4:57), 15:00(5:03, 4:57, 5:00), 14:55(4:59, 4:56, 5:00). My whole group looked good today, as did the rest of the groups, solid workouts all around.
08/26/2006	15	1:47:13.00	Easy Run	Went a little longer than I had anticipated this morning. Ran around Flint, and on the course to watch Jackie, my teammates, and the RunGuru crew racing Crim today. It was fun to be out there and great to see a lot of solid performances. Run felt fine, stopped a couple of times to cheer people on, but pretty continuous.
08/26/2006	4	00.00	Easy Run	Just crawled through this one, might not have even made it 4 miles, but ran around River Bends park, tired from a LONG day that started at 5:00 this morning.
08/27/2006	12	1:15:01.00	Easy Run	It was really the Lake Orion Loop, but I still haven't added that course yet. Nice and easy nothing to really report.
08/27/2006	4	00.00	Easy Run	Usual afternoon loop, felt ok, took a 4 hour nap today, uncharacteristic of me, but I obviously needed it and finally had a whole day with nothing to do.
08/28/2006	10	49:34.00	Tempo Run	5x2 miles w/ 800 recovery today. Supposed to be 5:01 pace, seemed like the first 4 repeats were almost all uphill so by the time the last one rolled around, which was mostly flat or downhill, you could fly without really increasing effort. Felt very controlled the whole time, especially good on the last one, surprised with the time on the last one, it didn't feel like we were that far under pace. Splits were:
				9:59(4:59/5:00)
				9:59(4:57/5:02)
				9:57(4:56/5:01)
				9:57(4:58/4:59)
				9:41(4:46/4:55)
08/29/2006	12	1:20:00.00	Easy Run	Snell loop via Chicago Bears Park. Ran mostly with Sell, Marty, Kenyan Steve, and Eberrustytrombone. Nice run, good recovery. Did 2x light strides and leg drills afterwards.
08/29/2006	6	38:46.00	Easy Run	Easy 6 before work. Starting to build in some more mileage, it's been awhile since I've done a 6 mile afternoon run.
08/30/2006	12	1:17:31.00	Easy Run	Nice and easy Stoney Trails morning. I was a little tired from staying up late watching Top Gun, but other than that felt good.
08/30/2006	6	38:30.00	Easy Run	Easy afternoon run before work. Down Macom/Orchard trail to 24 mile, to Dequindre, to the Stoney Creek deuce hole trail back to Shelby and home.
08/31/2006	9	44:30.00	Tempo Run	3x3 miles again today. Supposed to be 5:01 pace for everything with 1 mile recovery between repeats. Fast on everything. Never felt great, but never felt bad either. Splits were 14:48(4:57, 4:52, 4:58), 14:52(4:58, 4:55, 4:59), 14:50(4:58, 5:00, 4:51)
09/01/2006	12	1:18:21.00	Easy Run	Nice and easy on Twinkler. Chilled with Brinker, talked about the old days when he was still on the team...man I've been here a long time.
09/01/2006	4	00.00	Easy Run	EASY-usual 4 mile loop after work.
09/02/2006	12	1:20:00.00	Easy Run	Nice and easy on the trails.
09/02/2006	4	00.00	Easy Run	Easy 4 in the rain after work. The steak roll I had for lunch was sitting pretty heavy.
09/03/2006	20	2:29:36.00	Long Run	Great long run today. Being away from the group made it easier for me to concentrate more on putting time on my feet, and less on a harder pace. Didn't dip under 7:00 pace much, if at all on this one. Felt good the whole time, probably closer to 21, but who knows.
09/04/2006	12	1:20:07.00	Easy Run	I ran easy with Luke and Easy E today. Felt good, ran Snell, then added on with Luke in Stoney trails. Did 4x strides and leg drills on the track when I was done.
09/04/2006	6	00.00	Easy Run	Easy run after a long day of napping. I had a pretty bad headache at the start, probably from no caffiene today, it went away as the run went on though.
09/05/2006	12	1:17:05.00	Easy Run
09/05/2006	4	26:00.00	Easy Run
09/06/2006	10.5	52:16.00	Tempo Run	Workout was 7 x 1.5 miles w/800 recovery. Supposed to be 5:01/mile pace. Splits were:
				7:28
				7:26
				7:29
				7:33
				7:31
				7:21
				7:28
				Solid workout, usually splits were fast/slow due to an off quarter here or there, nothing to get overly worked up about. Group is looking good. I felt good individually, it took a couple to get into a nice groove, but never really felt like I was in danger of not hitting the workout. Went with the Burns instead of T4's to try and save my legs a little knowing that the workout was going to be pretty long, and that worked out well.
09/06/2006	4	00.00	Easy Run	Easy afternoon shakeout, legs weren't too bad after the workout, I imagine they will be sore tomorrow.
09/07/2006	16	1:45:13.00	Easy Run	Sixteen this morning then breakfast with Kevin. Run went fine, a little fatigued from the workout, but not really as bad as I would have expected.
09/08/2006	12	1:20:06.00	Easy Run	Wankler loop today, not my favorite loop, but the run was fine.
09/08/2006	4	27:30.00	Easy Run	4 miles around River Bends Park after work, nice and easy on the trails.
09/09/2006	23	2:19:07.00	Long Run	Another long run in the books. Felt fine the whole way, was only supposed to go uptempo the last two miles, but it didn't make sense to slow down once we hit the trail. Had last 5.5 mile splits of 2:39, 5:14, 5:12, 5:10, 5:08, 5:10 with Sheehan rolling down the trail. Cooled it down for another 23:00 or so back to my car. Good effort today, no stretch or breakfast, long day at the office, Morgan saved me by bringing me donuts and cider.
09/10/2006	12	1:18:36.00	Easy Run	Felt better than I expected after the long run yesterday. Easy 12, nothing major.
09/10/2006	6	39:20.00	Easy Run	Easy 6 miler after a nap...had the mind shut off for this one, just putting in the miles.
09/11/2006	12	1:19:17.00	Easy Run	Terrible loop today, got done with the "loop" and had to add on like 50 minutes to get my mileage.
09/11/2006	6	45:00.00	Easy Run	Ran from Driftwood with Meat, and Rizzo, nice little loop.
09/12/2006	8	39:47.00	Tempo Run	4x2 miles with 800 recovery. Supposed to be at 5:01/mile pace. Started in a downpour, I lead on the first set, Morgan the second, then Ern and Marty split up each of the last two. Felt very comfortable today, happy with the effort. Times were:
				9:59(4:59/5:00)
				9:51(4:54/4:57)
				10:00(4:59/5:01)
				9:57(4:58/4:59)
09/12/2006	6	40:00.00	Easy Run	Easy 6 miler out and back on the Macomb Orchard/Clinton River trail before work.
09/13/2006	12	1:20:35.00	Easy Run	Snell Loop via Chicago Bears Park. Ran with Sheehan and Gaudette, it was nice.
09/13/2006	7	47:00.00	Easy Run	Easy evening run, a little longer than I had intended, but felt fine.
09/14/2006	12	1:20:35.00	Easy Run	Stoney trails this morning, felt fine, just putting in the miles, another workout tomorrow.
09/14/2006	5	35:00.00	Easy Run	Easy 5 after work and a short nap. Almost got hit by a car that ran a stop sign, he slammed on his breaks and came skidding to a stop in front of me, then looked at me like I did something wrong. I shared my opinion with him (involving a few explitives) and kindly continued on my way.
09/15/2006	7	34:33.00	Tempo Run	2 mile, 3 mile, 2 mile supposed to be at 5:01 pace, with 1 mile recovery. My group was fast on everything. The effort was not as difficult as I thought it was going to be heading into the workout, felt comfortable the whole time. Splits were:
				9:54(4:57/4:57)
				14:48(4:55/4:55/4:58)
				9:51(4:59/4:52)
09/16/2006	14.5	1:31:15.00	Easy Run	Dutton loop, easy in the beginning, stole Clint's pride going up Dutton, then rolled with "Wickit" Morgan, and Sell the rest of the way. Decent clip, hit a couple 5:teens and 5:twenties on the trail, felt good, added on to be sure of 14, mapped it out and it was a little further than 14.5
09/16/2006	6	42:00.00	Easy Run	Easy 6 after a long day at work.
09/17/2006	12.5	1:23:06.00	Easy Run	Nice and easy, no big shakes today, whole group ran together for the most part...felt decent.
09/17/2006	6	41:00.00	Easy Run	Cruised around some trails by Clint's new clinic, nice and easy.
09/18/2006	20	2:06:03.00	Long Run	Long run today. Pretty good loop, group remained calm most of the run too. Felt fine today, had 3 miles at marathon pace at the end of the run, my crew was a little quick, 5:04, 5:06, 5:06, felt good though.
09/19/2006	12	1:19:47.00	Easy Run	Stoney trails today with Sell, SheMan, and Wikit. Pace was a little hot for the first 30 minutes or so, then settled down. Nice run.