Training Log Download for Josh Moen
7/01/2006 - 9/19/2006
Date	Distance	Workout Name	Comments
07/01/2006	10	Easy Run	Ran some loop Clint made up for his and Brian's benefit to get home easier. Went out to nowhere and came back. At least I didn't feel like ass today like I thought I would. Got around 7 hours of sleep. Don't forget the nap too!
07/01/2006	4	Easy Run	Took Rizzo on his inaugural Maalox Four Miler with Mike after he got back from work. Bought some nectarines today. Yep, nectarine season is here folks.
07/02/2006	9	Easy Run	Felt pretty average today. Got 7 hours of sleep.
07/02/2006	4	Easy Run	Ran with Morgan. Got bit by some kind of bug on my back.
07/03/2006	8	Easy Run	Flew to Cedar Rapids, IA and ran on the course. Pretty warm and muggy. Felt average.
07/04/2006	4.98	Competition	Here's the splits: 4:39, 4:39, 4:48, 4:50, and 4:35. I believe I might have gotten a little too aggressive to start the race out. Faded some in miles 3 and 4 and came back to life some in the last mile. Tougher course than I anticipated. 16th place versus the Kenyan national team.
07/15/2006	10	Easy Run	First day back. Made a mistake of running 10 miles. Probably should have run around 6-8. Now I'm sore. My left hamstring is talking and I'm listening. Not going to run too far tomorrow.
07/16/2006	6	Easy Run	Took it a little easier today--6 miles. Left hamstring a little sore at the beginning but warmed up to around a 2 out of 10 for the rest. I'm guessing it's from overstretching. When I'm not running I get more flexible because I'm not tight all the time. I am one of the few runners I know who can actually wrap their hands around their feet doing the hurdle stretch. Doing this sometimes overstretches the muscle. Probably not going to stretch it for a day or two. That ususally fixes it. Will see Ormsbee tomorrow for sure. I'm really not that worried though.
07/17/2006	7	Easy Run	Went 7 miles today when I intended to go 6-8. Mission accomplished. Hamstring bascially back to good now. Maybe a .5 out of 10 in pain. Much better than yesterday. Bloomer was full of bugs. I can't believe it. Every other step I was swatting at something.
07/18/2006	8	Easy Run	Ran short shepherd today. Felt decent. The hamstring was barely there.
07/19/2006	8	Easy Run	Felt pretty good today. Getting my running legs back. Ran with Big Ern and Patrick. Didn't get much sleep last night.
07/20/2006	7	Easy Run	Ran just under 8 miles or so but I'll just call it 7 for good measure. Pretty tired when I woke up because I was in second stage REM sleep. That super sucks when you wake up in that state.
07/21/2006	10	Easy Run	Ran to the Stoney Trails and turned around. We didn't even run the trails. Felt average.
07/22/2006	10	Easy Run	Been sluggish the past week and I'm not sure why. It'll come back soon enough though. It was definitely a nice morning and took advantage of that.
07/23/2006	12	Easy Run	Ran at a pretty decent clip this morning. Feeling better than yesterday on the run today. Got just under 8 hours of beauty sleep last night and ate pretty good at Brian's.
07/24/2006	11	Easy Run	Ran pretty hard today for a while and I'm not too sure why. Maybe it's because everyone is antsy for a workout or something. Anyway, it felt good to blow out the tubes. Got 8 hours of sleep.
07/25/2006	10	Easy Run	Was probably clipping around 6:00min miles. Ran out to Silverbell with everyone then turned off with Michael and Patrick. Ran back. Pretty cool day in the stores. Gloria Estefan of the Miami Sound Machine stopped by and bought a Brooks Adrenaline size 6.
07/26/2006	11	Easy Run	My right foot is feeling much better after a visit with Dr. Ormsbee. Not sure how far the run was today, but I think it was over 11 but shy of 12. I'll just call 'er 11 to be safe. Got around 7 hours of sleep and I'm off to take a nap shortly.
07/27/2006	10	Easy Run	Kept it real today. I have to pick and choose my battles. War wasn't on the docket today. Instead I chilled and felt good. Got around 7 hours of sleep.
07/28/2006	12	Steady State Run	Ran out to Gallagher and did a loop out there. Pace was a little quick today. Quick enough that I hit a 2:19 half on the PC on the way back catching Morgan, Kobby, and Chadly. Felt pretty decent. Got around 8 hours of sleep. LAUNCH!!!!
07/29/2006	10	Easy Run	Little tired from yesterday. Started out today at a decent pace. People started running faster and I started thinking about going easier. So I thought I slowed down until I took a mile split on the PC and hit a 5:55. Felt pretty easy. Marty seemed to be feeling pretty good today. He didn't even drink his coffee yet! Saw Poison last night and slept 6 hours. Man, were there some specimans at that concert. Talk about dirtballs.
07/30/2006	10	Easy Run	Once again the pace dipped well below 6:00. Not that I'm complaining. Wait, yep, I'm complaining. Shoot me Kyle! Felt decent but I'm not sure how much longer I can take sub 6 days in a row. There's light at the end of the tunnel. First workout is Friday.
07/31/2006	14	Easy Run	Ran the Bear Mountain loop and came in on Sheldon. I actually felt good today. The pace was as gentle as Michael at midnight.
08/01/2006	10	Easy Run	Warm out this morning. Ran pretty easy with everyone, including my brother. Once again, he was quite excited to be running with us out here. He really looks up to all of us. He's certainly one of our biggest fans. Got 7 hours of sleep and breakfast at CJ's with Ma and Chris before they left for home. I'm a little bummed right now.
08/02/2006	10	Easy Run	Ran at the day camp with the kiddos.
08/03/2006	12	Easy Run	Ran from Driftwood. Pretty relaxed day today. Stopped by the Bloomer house on the way back and grabbed a freezie pop. Sucked that thing down while running to Driftwood.
08/04/2006	14	the SLICE and DICE 8	I thought I was going to be doing the easy end of this workout and ending at 5:10 pace. Not the case. I got to skip the 6:00's and finish in the 4:50 mile. Workout went fine, except we were about 5 seconds fast on each mile. Glad to be doing workouts again. Hopefully the easy days won't turn into workouts again for a while.
08/05/2006	10	Easy Run	Didn't feel the best on this morning's run. I'd place it between 'bad' and 'average' I'll make up a word at this point, a brand new word no less, that will sufficiently describe how I felt. Scargly. I felt scargly today.
08/05/2006	4	Easy Run	After a blitzing day at Utica I ventured out on the Maalox Four Miler. I ran the traditional route. Didn't feel too bad.
08/06/2006	10	Easy Run	Kept it real today. Not in too much of a hurry to run 10 miles today. Tried to feel good and I succeeded for the most part.
08/07/2006	17	Long Run	After getting started a little early today we headed out to Gunn and down Sheldon. All went without a hitch until the intersection of Snell and Sheldon where an unruly driver was speeding and almost crushed Luke and me. It was after this the paced slowed some and we ventured back home. Got around 7.5 hours of sleep last night. Nap time is coming up!
08/08/2006	10	Easy Run	7.5 hours of sleep. Ran Bobby's loop on the trails near Oakland U. Was it worth running all the way out there for a mile loop on trails? Nope. Were the trails nice? Yep.
08/08/2006	4	Easy Run	After an awesome 3 hour nap I ran the Maalox Four Miler alone.
08/09/2006	10	Easy Run	Cold morning for August. I could actually see my breath if I looked hard enough. Ran pretty easy today. Finally the daily runs are becoming easier. Took a nice 2 hour power nap.
08/10/2006	11	Tempo Run	6 mile tempo at 5:02 pace. Went pretty well. Finished up in around 30:08 or so, which is pretty close to pace. Right heel sore again. It's the same shit I had all track. Getting tired of it but it's more of a nuisance than a problem really. Just keep me out of the z1's and I'll be fine.
08/11/2006	10	Easy Run	Didn't want to run very fast today, therefore I chilled w/ Kyle, Lucas, and Big Ern. Could feel yesterday's workout. Going to get a good nap here shortly.
08/12/2006	6.22	Competition	Had to run this leg absolutely alone. I was hoping deep down I would get the chance to actually race someone instead of time-trialing. Pretty stiff headwind coming off the lake. Didn't really like that too much. 4:49, 4:50, 4:56, 4:57, 5:00, and 4:58. The last quarter was pretty short, by around 100m or so.
08/13/2006	10	Easy Run	Cider Mill loop. Dragging a little bit at first but warmed up all right and finished a little quicker. Got quite a bit of sleep last night---10+ hours due to my allergies and too much benadryl. That stuff turns me into a zombie.
08/13/2006	4	Easy Run	Ran pretty easy. Nothing strenuous about this particular run. Just out there putting one foot in front of the other. Nice afternoon.
08/14/2006	10	Easy Run	The run started out a little to fast for my liking on this particular day. Let up a little bit and ran with Sheehan, Eberly, Robert, and Linden. Got 6.5 hours of sleep last night.
08/15/2006	10	Easy Run	Felt pretty good today. Must have been the Buddy's Pizza from last night. Got around 7 hours of sleep and I've allocated some time for a nap shortly.
08/15/2006	4	Easy Run	After a nice 3 hour nap I ran with Morgan.
08/16/2006	17	Long Run	Ran a loop Clint created which was a pretty good one. I approve. Someone stirred the pot and then everyone added their own special hot sauce to really spice it up. One taste of the concoction in the pot and you'll breath fire. Other than that, the run was actually pretty fun. I enjoy these days. There are only so many years someone can do something like this. Might as well have some fun doing it. Nap time is coming up. Oh yeah, got around 7 hours of sleep last night for those of you keeping track.
08/17/2006	10	Easy Run	Ran to the stoney trails and ran back. Felt good and the pace was nice. Got 7 hours of sleep. Some are asking if I'm going to see the Motorcity Madman tonight at DTE. Well, it depends how I feel after work. Pretty sleepy tired today.
08/17/2006	4	Easy Run	Ran with the Rizz after work. Felt ok. Glad I'm healthy and able to run.
08/18/2006	10	Easy Run	Ran really easy. Felt good. Nugent rocked last night.
08/19/2006	16	4-3-1 Ouch!	4-3-1 at 4:45 pace. I predicted around 4:50-5:00 pace going into the workout. I'm not going to predict much anymore. I did get one prediction right, that this would be TUF. Was 5 seconds fast on our 4 mile repeat, about 12 seconds slow on our second (hilly miles) and nailed the last mile. This is going down as a top 10 hard-ass workout.
08/20/2006	10	Easy Run	My right heel was talking today. Going to visit Clint tomorrow and Ormsbee to work it out. I'll be fine but it's gonna hurt. Other than the heel pain, I was tired. Didn't want to run very fast today.
08/20/2006	4	Easy Run	Heel felt much better. Those g4's are so hard. Tried the Radius this afternoon and felt like butter. Still a mild pain though.
08/21/2006	10	Easy Run	My right ankle was pissed today from the gimp limp I had yesterday. Heel is doing decades better after some icing and tlc. Going to see Clint today about that and see what he thinks. Time to get rid of this thing. Run went fine otherwise. Felt decent and the weather was quite nice.
08/22/2006	17	Long Run	Ran a super extended version of Shepherd. Started out at the pace I wanted to run and finished up a little quicker down the trail. Ran a couple 5:30's or so. Went to the elbow this morning for my heel. Got some treatment. Will head in a few more times in the coming days.
08/23/2006	10	Easy Run	Felt really good today. Took it a bit easier than normal on yesterday's long run, which probably made today feel a little better. My heel is doing much better. Been icing consistently and going to Ormsbee's for treatment. Got 7 hours of sleep last night.
08/23/2006	4	Easy Run	after a nice 3 hour nap Morgan and I ventured out on the course known as the Maalox Four Miler. All the twisting and turning spells out Maalox. Can you believe that?
08/24/2006	10	Easy Run	Ran to the start of the stoney trails and turned around with Rizzo and Sheehan. Got a good amount of sleep yesterday for sure. Feeling rested.
08/24/2006	4	Easy Run	After work I ran the Maalox Four Miler alone. Saw the exact spot Mike ate the dirt. Had a staring contest with a deer. I won.
08/25/2006	15	2-3-2	2-3-2 at 4:45. Felt decent except I fell off a little on the last mile of the last set. I dropped a 2:18 or so to catch back up though. I should have just nutted up and kept up on the hill so I wouldn't have had to do this. Heel sore after the workout. Went right to Ormsbee's after a nice breakfast at Gold Star. Nap time is coming up for sure.
08/26/2006	10	Easy Run	Ran pretty easy today to recover from yesterday's effort. Slept with the Strassburg sock last night and I now have a huge knot in my calf.
08/26/2006	4	Easy Run	Felt good this evening. Went to Taco Bell afterwards. Delicious!
08/27/2006	10	Easy Run	Ran an easy mile before the group run. Sunday runs always start out too fast for my legs and I need an easy mile to get them going. The run started pretty easy but picked up some toward the end, especially on the 'seven sisters.' Those last few hills.
08/27/2006	4	Easy Run	Ran after work with Mike. My heel has been steadily improving. Icing, golf ball massage, and frequent visits to the Elbow have helped substantially.
08/28/2006	17	5 x Smash (2)	5 x 2 miles at 4:45 with a 800m jog rest. I wasn't expecting to have a workout this difficult this morning and it came as quite a suprise. Glad I did the workout and survived. There were two sets where I didn't hit pace, but was only off by a few seconds. I couldn't have done this workout without Sell and Sheehan.
08/29/2006	10	Easy Run	Ran very easy today. I don't think I even dipped under 6:30/mile. Just sat back with Luke, Dave, Chad and Todd. Nice little run.
08/29/2006	4	Easy Run	4 miles easy with Mike after a good nap.
08/30/2006	10	Easy Run	Ran to the trail-head of the Stoney trails and headed back with Sheehan and Morgan. Pretty laid back today. Everyone seems to be feeling the density now. Got around 8 hours of sleep.
08/30/2006	4	Easy Run	Easy 4 with Mike after kicking my nap's ass. Yep, 3 good hours of sleep.
08/31/2006	16	Long Run	Ran with Sheehan and Steve P. Ran out to the Stoney Trails and did a huge loop around the perimeter, which was awesome. Kept a moderate pace, not going too slow or too fast. Real nice morning out. 7 hours sleep.
09/01/2006	8	Easy Run	Ran 8 easy miles this morning. Had to turn around on Sheldon and ran back with Sheehan. About 7 hours of sleep.
09/01/2006	4	Easy Run	Ran the Maalox Four Miler with Mike after work. The run went by quickly.
09/02/2006	8	Easy Run	Ran a little bit quicker today. Talked a little bit about Ghostbusters. 7 hrs sleep.
09/02/2006	4	Easy Run	Ran 4 miles in New Haven with Sheehan. Looked at the last 1.5 miles of the course and ran around Yale University.
09/03/2006	10	Easy Run	Ran the last 10 miles of the course to get a feel for it. Felt OK.
09/04/2006	13.1	Competition	There isn't much I can say that is positive about this race. I can learn some positive lessons from it though. The biggest lesson I can take from this is to keep your head in the game. I let the pack go around 4.5 miles because I thought the pace was too quick for me that early on. I should have just stuck it out a few more miles and let it shake up then because there was no real clear-cut favorite. I took myself out of any real contention mentally. When I realized this shit hit the fan and that's exactly how I ran and reacted. Not good. Lesson learned. Got through 10k in around 30:30 and ran a 34:00 next 10k.
09/05/2006	12	Easy Run	Ran 12 miles solo after getting back from New Haven. Actually ran a decent pace and felt decent doing it. I guess it shouldn't feel too bad after running 64 minutes for a 20k.
09/06/2006	9	Easy Run	Felt OK. Sleepy tired from travel and I don't know why. Got 7 hours of sleep last night.
09/06/2006	4	Easy Run	Ran the Maalox Four Miler with Mike after our shifts.
09/07/2006	11	800's	8 x 800 at 2:20 at Bloomer. Ran in the Burns. After a stellar 2:29 first repeat, Sheehan and I got back on gear and started hitting them around 2:20-21. I did run a 2:24 in there and I was balls out. Forgot how hard it can be to run in Bloomer with all those turns slowing you down. Kicked some ass last night sleeping. 10 hours.
09/08/2006	10	Easy Run	The legs felt pretty nice today. I'm certainly liking that right now. Actually, I can't ever think of a time when I didn't like it when my legs felt good. Anyway, I ran with everyone for around 5-6 miles and then turned around to make sure I only got 10 in. 7 hours sleep. I'm definitely getting back into it mentally now after my crushing experience in Connecticut.
09/08/2006	4	Easy Run	Ran the Maalox Four Miler with Mike and Rizzo after work. Felt decent. Had a nice spaghetti supper and watched "the Benchwarmers." Not bad, definitely better than "Little Miss Sunshine," except for the pageant host. Remember the SNL skit with Massive Headwound Harry?
09/09/2006	17	Long Run	Ran a new loop today that was pretty sweet. The weather was good and the pace was hot. Sheehan and I were told to keep the marathoners honest. I don't think they told any lies. Hit some 5:00 miles on the trail on the way in. Felt strong today on the run, which usually isn't the case on long runs.
09/10/2006	10	Easy Run	Had a good run out at the Lake Orion store. Ran out 5 miles and then back five miles with Sheehan and Morgan. Good run.
09/10/2006	4	Easy Run	Ran with Morgan and Rizzo. Morgan and I had some gas and trapped Rizzo in the middle of the death cloud during the run.
09/11/2006	12	1k-600	4 sets of 1k and 600 at 4:40/mile pace in Bloomer. Felt much better today than the last workout out here where I was in survival mode. Today I was more on the offensive and felt good.
09/12/2006	14	Easy Run	Ran out to Bear park/Snell and came in on Sheldon. Ran with Sheehan. Felt a little tired from yesterday. Well, I have a dentist's appointment today with someone named Ban R. Barbat. 7 hr sleep.
09/13/2006	10	Easy Run	Ran with everyone until they stayed straight onto Bear park and I headed back on the PC home with Trent and Steve P. Felt good even though my nips got chaffed. Band-Aids for a while from here. Guess I can't let Rizzo breast feed for a while.
09/13/2006	4	Easy Run	Ran with Sell, Morgan, and Rizzo. Did some new loop that will be good for when Bloomer is inaccessable. I've yet to think of a name, but I'm leaning towards the Disco Implosion Loop.
09/14/2006	9	1200's	Ran to the track and tried to do some 1200's at 67 pace. Didn't go well at all. Ran a 2:25 and 2:24. After this substandard couple I was retired from the workout and watched Sheehan do his last 2. Can't say I felt the best today. Not sure why I'm in a rough patch right now but I'm hoping I'll snap out of it here pretty quick.
09/15/2006	8	Easy Run	Ran short shepherd with sheehan and linden. 8 hrs of beauty sleep.
09/15/2006	4	Easy Run	the Maalox Four Miler alone with the mp3 player.
09/16/2006	6	Easy Run	Ran 6 easy mile with Sheehan before the flight to Providence.
09/16/2006	4	Easy Run	Ran 4 miles on the course with Keith and Sheehan.
09/17/2006	3.11	Competition	Went through the mile in 4:26, 2 mile in 8:56, and brought it home in 14:08. I had around 14:07 though. 6th American. Ran around 7 seconds faster than last year and I've had a rough patch in training lately. Guess this shows some good improvement.
09/18/2006	10	Easy Run	Ran at a pretty decent clip out the door today with the marathon group. Had to turn around at 40:00 so I would only get 10 in. Ran back a little easier with Sheehan.
09/18/2006	4	Easy Run	Ran the Maalox Four Miler by myself in the rain. Felt pretty good out there.
09/19/2006	10	Easy Run	Ran to the Stoney trails and turned around with Travis. Felt good today. Got 8 hrs. sleep.
09/19/2006	4	Easy Run	After a nice 3hr nap I ran the Maalox Four Miler with Mike. Felt good.