Justin Fyffe

Mar - 26 - Apr 1

2012-03-26T15:19:00.002-07:00

Mon - 5 miles solo on lunch break (28:43) / 10 miles @ Pinnacle w/ Ferenc and Greg and the girls
Tue - 0 Work
Wed - 11 miles w/ track work (400-70 / 400-70 / 800-2:24 / mile-4:54 / 800-2:20 / 400-70 / 400-66)
Thu -
Fri -
Sat -
Sun -

Total - 26 miles

800 / 3 x 400 / 4 x 200

2012-01-19T02:48:00.000-08:00

Objective : 800 / 3 x 400 / 4 x 200

Recovery : Full distance recovery

Keenyans : Me, Greg, Brad, Boj, and the Keene State Crew

Result :

2:12 / 65 / 63 / 60 / 29 / 30 / 29 / 27

Overview : It was cold but nice and dry. It was exciting to be back o Baker Street. Something about it that makes you want to run fast and hard. When I got there and got ready to change, I realized that I didn't pack my tights. I was frustrated with myself and had to think quick. I was a bit early and figured I would have time to head over to Ted's store. They didn't have any men's tights in stock, so I grabbed a pair of women's large and rushed back over to the workout. They worked out OK. I didn't notice much of a difference except in the hip area. I think they make my butt look big.

Jan 16 - Jan 22

2012-01-18T02:49:00.000-08:00

Mon - 15 in Putney w/ Greg and Ferenc
Tue - 0
Wed - 10 miles w/ Track work
Thu -
Fri -
Sat -
Sun -
Total - 25 miles

Jan 9 - Jan 15

2012-01-13T02:32:00.000-08:00

Mon - 0
Tue - 10 miles on Rail Trail with Gearge, Chris, Boj, Bryce, and Greg
Wed - 11 miles w/ track work
Thu - 13 miles in Putney w/ Greg and Ferenc
Fri -0
Sat - 19 w/ workout w/ Greg and Ferenc
Sun - 8 in freezing cold w/ Ferenc

Total - 61miles (down week)

3 x 2 Mile

2012-01-04T16:20:00.000-08:00

Objective : 3 x 2 mile

Recovery : 400 jog recovery

Keenyans : Me, Greg, James, Boj, Chris, Bryce, and Mason

Result :

519 / 515 = 10:34
503 / 455 = 9:58
502 / 225 = half mile short (pulled the plug I was getting too excited)

Overview : I feel good about the workout. I wanted to do the last set the same as the first but I have yet to master this drill. I am still happy about it though. I am looking forward to getting strong and having a good spring. The other guys looked good too.

Jan 2 - Jan 8

2012-01-03T14:11:00.000-08:00

Mon - 16 miles w/ Greg, Ferenc, and Najem
Tue - 12 miles w/ George
Wed - 12 miles w/ track work
Thu - 13 miles in Putney w/ Pixie
Fri - 10
Sat - 10
Sun - 18 in Putney

Total - 91 miles

Dec 26 - Jan 1

2011-12-29T15:09:00.000-08:00

Mon - 14 w/ Ferenc in Grafton
Tue - 13 w/ Greg in Putney
Wed - 11 miles w/ track work
Thu - 13 miles in Pisgah w/ Greg, Ferenc, and Mark
Fri - 10 miles w/ Josh, Greg, George, and Larry Sayers
Sat - 12 miles w/ Ferenc
Sun - 13 miles in Putney w/ Ferenc

Total - 86 miles

2000/1600/1200/800/200/200

2011-12-28T15:06:00.000-08:00

Objective : 2000/1600/1200/800/200/200

Recovery : 400 jog after everything except 200 jog after 2's

Keenyans : Me, Greg, James, Bryce , Chloe. and Brie

Result :

621 / 504 / 345 / 219 / 29 / 29

Overview : Light crew today. Probably because of people being on vacation for the holidays. Greg and I came up with this workout on our warmup. It was fun. I think the best part was the fact that every single lap in the session was faster than the previous. It is a good feeling to run like that. I have also set some goals for the next 6 months. I have basically decided to bail on indoor and give myself a full 5 months to get ready for VCM. I have noticed that my best racing and running is when I set a goal far out and build. Most of my best performances are during a marathon cycle. I have also decided to give the Grand Prix a go again. It should line up nicely with VCM as the main goal. I finally feel motivated to get after it and make a good long push. I will have to see how it plays out. I can't wait.

4 x Alternating 800 / 400

2011-12-15T03:45:00.000-08:00

Objective : 4 x Alternating 800 / 400

Recovery : 200 jog recovery between all

Keenyans : Me, Greg, Pete, Mark, James, Bryce, George, Chris and his Dad

Result :

226 / 71
224 / 71
217 / 66
xxx / 65

Overview : The short recovery made it difficult for me. Plus I am still sore from Monday's workout. It was a good workout. Keep on pushing.

Drummer Hill Workout

2011-12-12T14:48:00.000-08:00

Objective : 2 x mile / 4 x quarter / 4 x 200

Recovery : Full distance jog back down the hill

Keenyans : Me and Najem

Result :

5:53 / 5:52
62 / 69 / 66 / 64
28 / 29 / 29 / 28

Overview : This was a very hard workout. Keene State runners know much about the hill but I however did not. I have done quarters on it before but never a full blown session. Pete had a plan and was nice enough to include me. It is good working out with him because we have strengths in different areas. I seem to be a bit stronger on the longer intervals and he destroys me on the faster ones. The only negative on the day was that someone stole our gear at the start. We were only gone about 13 minutes and they took our stuff. Those hat and gloves will never run as fast as they did before. I will miss them.

Ladder

2011-12-07T16:13:00.000-08:00

Objective : 4 x 200 / 3 x 400 / 2 x 800 / 3 x 400 / 4 x 200

Recovery : 200 after 2's and 400 after everything else

Keenyans : Me, Greg, James, Boj, Brad, Erik, Bryce, and George

Result :

33 / 34 / 30 / 32
67 / 68 / 63
2:16 / xxx
63 / 61 / 58
29 / xxx / xxx / xxx

Overview : The weather wasn't pleasant but we all showed up anyway and got some work in. This was Greg and my first anaerobic test workout to wake things up. It is funny how different this type of work is. We started very conservative and hoped to finish the entire session. The 800 was a deal breaker and we just did one. The second set of 4's went well in my opinion but realize there is a lot more that has to be done to get to any level of fitness that will be fun to race with. It was pretty dark for the last set of 2's and we pulled the plug. I am happy with how it went considering how foreign the start of the workout felt. Most of us are doing a 5K this Saturday and it should be fun to see where we all line up.

3 x 2000 w/ some Quarters

2011-12-01T06:38:00.000-08:00

Objective : 3 x 2000 meters

Recovery : 400 jog

Keenyans : Me, Greg, Boj, James, Chris, Mark, Erik, and Brad

Result :

6:23 / 6:17 / 6:07

79 / 82 / 73

Overview : Pretty good day. Had a good group. I think the workout was a good idea. I want to build some aerobic base the next few weeks. We finished before the other guys and I jumped in on some of their quarter repeats. I had fun working with Brad. He is tough and has a really good poker face. I couldn't tell he was struggling until he crossed the line on the last repeat. He has a good ability to hold form and stay loose when putting in a hard effort. I wish I did. When I am working my face tells all. I still don't have a plan for the winter. Went to Fritz Fries after and had fun as usual.

4 X 2/2/4

2011-11-17T02:40:00.000-08:00

Objective : 4 X 200 / 200 / 400

Recovery : 200 jog after 2's and 400 jog after 4's

Keenyans : Me, Greg, Pete, Ference, Mark, James, Brad, Chris, Bill, and Andy (in spirit)

Result :

33 / 33 / 68
32 / 32 / 66
30 / 30 / 64
29 / 29 / 59

Overview : It was a little rainy but nothing to really complain about. We met at the Keene Middle School track (brand new). Our recovery jog was pretty honest, about a minute between the 2's and the 4's were about double. It is exciting to be doing some shorter stuff. It is going to take a few weeks to get used to running faster but I think the group as a whole is in a better position this year than last for indoors. I am starrting to feel the motivation to get on it and see what can happen. It is a little to early to set concrete goals but I off course want to improve. Najem is a permenant asset for Keene and I think with him around we will all benefit. The guy is crazy fast and to mention pretty cool and fun to hang out with.

Nov 14 - Nov 20

2011-11-15T03:26:00.001-08:00

Mon - 13 miles w/ Boj, Pete, and Greg (1:11 for 12)
Tue - 0 work
Wed - 10 miles with track work
Thu - 14 miles w/ Pete in Keene (1:34)
Fri - 12 / Ferenc
Sat - 0
Sun - 15 miles w/ 5 mile race (25:19)

Total - 64 miles

Nov 7 - Nov13

2011-11-15T03:24:00.000-08:00

Mon - 10 miles
Tue - 12 miles
Wed - 12 w/ track work
Thu - 8 miles
Fri - 10 miles
Sat - 12 miles
Sun - 18 miles

Total - 82 miles

8 Miles @ MP

2011-10-05T15:22:00.000-07:00

Objective : 8 miles @ mp

Recovery : straight through

Keenyans : Me and James

Result :

5:17 / 5:17 / 5:16 / 5:16 / 5:15 / 5:10 / 5:10 / 5:06

Overview : The temperature was ideal. The wind however was something to combat. Thanks to James for getting in some 400's and 200's. He just came off of a marathon PR of 3:14 and he was nice enough to pull what he could. It was very helpful (made the workout). This is the first taper week and I am already starting to feel pretty good. The workout was still tough though. I had a big weekend with an 8K PR (23:46) so I think things are going well. The official results say it was 4.8 but they didn't update the course that was actually ran. It was the same certified 8K from the past. Trust me, I went to great length to verify the distance. The hay is in the barn so now I just have to get strong.

4 x 2 Mile

2011-09-28T18:04:00.000-07:00

Objective : 4 x 2 Mile

Recovery : 2 minute recovery

Keenyans : Just me today. James and Clint were at Monadnock

Result :

10:02 / 9:56 / 9:54 / 9:52

Overview : I got into my bag to change and realized that I had forgotten one of the most important things for a workout. My watch! I was so frustrated. But thanks to the Android network I quickly downloaded a stopwatch app. So, I did the whole workout with phone in hand. Nobody called me though. I don't think I would have answered anyway. I think the workout went well and I have continued my streak of a good workout and then bomb a workout. Because of everybodies schedule I was solo and had to muster all of my motivation, which is lacking at this point in the cycle. Afterwards, I went to Andy's house for a great dinner (he and Tat just bought a house). He just got hip surgery and has been absent from the normal Wednesday routine so it was really good to see him. He will be back soon I hope. Back to the roads!

Sep 19 - Sep 25

2011-09-26T12:59:00.000-07:00

Mon - 11 miles
Tue - 11 miles
Wed - 18 miles w/ track
Thu - 15 miles
Fri - 14 miles
Sat - 15 miles
Sun - 18 miles

Total - 102 miles

3 Mile / 4 x 1000 / 3 Mile / 4 x 400

2011-09-21T17:20:00.000-07:00

Objective : 3 Mile / 4 x 1000 / 3 Mile / 4 x 400

Recovery : 3 minutes after 3 / 2 minutes after 1000's / 3 minutes after 3 / 200 jog after 4's

Keenyans : Me, Ferenc, Najem, James, Ockle, Clint, and Angela

Result :

5:18 / 5:13 / 5:18 (15:45)
3:01 / 3:04 / 2:58 / 2:57
5:11 / 5:07 / 4:52 (15:09)
71 / 67 / 65 / 58

Overview : We had all pistons firing tonight. Ferenc is bouncing back from his 50K. Najem is coming to top form. These guys made the workout. They were nice enough to pull me through. I felt kind of bad but they reminded me that I NEED this work while they just wanted to get it in. The two of them took turns leading all the way until the last mile of the second 3 mile effort. Basically all they needed was one quarter rest because then they took turns every other lap. We were all excited to get to the quarters because it's easy to get through a quarter no matter how tired you are. Ferenc led the first one, Najem the second, I think I pulled the 3rd off. Josh had had enough at this point and wanted to watch. At this point both Najem and I were talking about opening it up. This guy is a 1:50 800 guy so I knew it would be good. He blew me away with a 56 second last quarter. I was behind on the first 200 of it and started to pull him in but he is unbelievable. You should see this guy stride it out. I also can't wait for Ferenc to get back because he is one of the toughest guys and best training partners out there. We truly had a team atmoshpere out there. Made it way better than going solo. On another note, Ockle looked really smooth as he was tuning up for Clarence. James and Clint were doing something fast but I didn't get a chance to see how it went. Good Day!

Sep 12 - Sep 18

2011-09-18T13:51:00.000-07:00

Mon - 10 miles easy in Putney (solo) 63 minutes
Tue - 6 miles am into work / 10 miles pm back home
Wed - 17 miles w/ track work
Thu - 15 miles pm Putney straight run solo / 5 miles late pm solo
Fri - 12 miles w/ track work
Sat - 25 miles (2:42:45)
Sun - 17 miles w/ trail "race" in Chesterfield

Total - 118 miles

25 Mile LR

2011-09-17T10:51:00.000-07:00

Objective : 25 miles

Result :

7:00 / 6:31 / 6:41 / 6:45 / 7:00 / 6:46 / 6:45 / 6:52 / 6:44 / 6:44 / 6:40 / 6:46 / 6:41 / 6:19 / 6:33 / 6:45 / 6:29 / 6:27 / 6:35 / 6:32 / 6:17 / 5:37 / 5:35 / 5:22 / 6:10

My total time was 2:42:45

Overview : Great day weather wise. I was grateful my Dad wanted to ride his bike along with GPS. That was really helpful. Plus I didn't have to go solo. Most of my buddies are doing a 50K Trail Race tomorrow and obviously wouldn't be interested in running 25 on the road. I am glad I got the work in and felt pretty good. I didn't take any fuel or hydrate during my effort. I was nervous about it but it went OK. I was doubting myself between 18-20 miles. But after a short lived bonk I snapped out of it and felt good again. It was kind of weird but kind of fun to go full circle through the bonking cycle while still running. Now I might have some beer.

Alternating 200's

2011-09-17T03:55:00.000-07:00

Objective : Alternating 200's in 34 / 45

Recovery : 45 second 200

Result :

33/46 34/45 34/45 32/43 (5:12)
34/44 33/46 33/44 33/45 (5:12)
33/44 34/44 32/44 34/45 (5:10)

Overview : The temperature was good. It was a shorter, lighter workout so things went fine. I am getting the changing gears thing down now. Total time for 3 miles was 15:34. Chasing a bunch of miles this weekend.

3 x 5K

2011-09-14T16:02:00.000-07:00

Objective : 3 - 4 by 5K

Recovery : 1K in 3:45 continuous running

Keenyans : Me, Najem, Pipp, James, Ockle, Clint, and Angela

Result :

5:16 / 5:16 / 5:15 / 39 (3:44 recovery) 16:26 5K split
5:11 / 5:08 / 5:10 / 38 (3:43 recovery) 16:07 5K split
5:11 / 5:03 / xxx / x

Overview : Damn, these long workouts are tough. I really appreciate Pete hanging in there to help me out. I don't think I would have made it as far as I did without him pulling some of the way. I obviously didn't finish the entire session but I was struggling. I am still happy with the effort. I have never done this type of work and I think it will pay off. Getting ready for VCM I never did anything more than 6 x mile and thought I was tough. Now I now I am not. But on the way to getting tough. I have a lot of miles to chase this week, another track session on Friday, and a long run Saturday.

Sep 5 - Sep 11

2011-09-12T08:39:00.000-07:00

Mon - 14 miles Westmoreland Rail Trail solo
Tue - 10 miles Putney solo
Wed - 13 miles Putney solo
Thu - 13 miles w/ track work
Fri - 15 miles w/ Pipp in Keene
Sat - 15 miles am w/ Greg / 5 miles pm in Puteny w/ Greg
Sun - 20 miles w/ interesting workout (still evaluating the outcome)

Total - 105 miles

2 x (4 x 800)

2011-09-08T13:04:00.000-07:00

Objective : 2 x (4 x 800)

Recovery : 200 jog (80 secs) in between 8's and 800 jog (4 min.) in between sets

Result :

2:20 / 2:22 / 2:19 / 2:20
2:16 / 2:16 / 2:13 / 2:10

Overview : I pushed back the normal Wednesday routine because I needed an extra day of recovery from Sunday in order to execute this workout properly. Even though my half was painfully slow I know my effort was much greater than my time showed. The humidity was miserable and I just couldn't get it on. To be honest, my confidence was a little shaken up, but I know how my training is going and it just didn't add up. I feel very good about this afternoon's session and have confidence in where things are. My next big effort will be this Sunday's long run with some MP stuff mixed in. I am hoping for some cool weather so I can tear up the roads.