12/30/09 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; mid 50’s; 2 ran
12/28/09 Mon – Rain
12/23/09 Wed – sprinting through the malls Christmas shopping
12/21/09 Mon – 6×800 = 3 mi;
12/16/09 Wed – 4×1,600 = 4 mi; hi 50’s; 6 ran
begin full 3 mile Mondays and 4 mile Wednesdays
12/14/09 Mon – 3×800; 400; 2×800 = 2 3/4 mi; lo 50’s; 5 ran
12/09/09 Wed – 2×1,600; 1,200; 1,600 = 3 3/4 mi; mid 40’s; 7 ran
12/07/09 Mon – rain; 3 ran
12/02/09 Wed – 1,600; 1,200; 1,200; 1,600 = 3 1/2 mi; lo 50’s; 5 ran
11/30/09 Mon – 2x(800; 600; 800) = 2 3/4 mi; hi 50’s; 4 ran
11/25/09 Wed – 1,600; 3×800; 1,600 = 3 1/2 mi;lo 60’s; 1 ran
11/23/09 Mon – 2×800; 2×400; 2×800 = 2 1/2 mi; lo 60’s; 6 ran
11/18/09 Wed – 1,600; 1,200; 800; 1,600 = 3 1/4 mi; hi 50’s; 9 ran
11/16/09 Mon – 5×800 = 2 1/2 mi; lo 60’s; 6 ran
11/11/09 Wed – 2×1,200; 1,600; 1,200 = 3 1/4 mi; lo 60’s 10 ran
11/09/09 Mon – 3x(600; 400); 600 = 2 1/4 mi; lo 60’s; 8 ran
11/04/09 Wed – 2x(800; 1,200); 800 = 3 mi; mid 60’s; 11 ran
11/02/09 Mon – 3×400; 2×600; 3×400 = 2 1/4 mi; mid 60’s; 4 ran
switch to slower, longer intervals, begin increasing total miles; short recovery.
10/28/09 Wed – 8×600 = 3 mi; lo 60’s, lt breeze; 9 ran
10/26/09 Mon – 2x(400; 300; 200; 300; 400) = 2 mi; hi 60’s; 10 ran
10/21/09 Wed – 6×800 = 3 mi; lo 70’s, calm; 8 ran
10/19/09 Mon – RAIN
10/14/09 Wed – 2×800; 4×400; 2×800 = 3 mi; mid 70’s, calm; 9 ran
10/12/09 Mon – 2×400; 4x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; lo 70’s; 8 ran
10/07/09 Wed – 4x(800×400) = 3 mi; lo 70’s, lt wind; 10 ran
10/05/09 Mon – 400; 4x(400; 200); 400 = 2 mi; lo 60’s, lt wind; 8 ran
09/30/09 Wed – 8×600 = 3 mi; lo 70’s; 10 ran
09/28/09 Mon – 8×400 = 2 mi; lo 70’s; 8 ran
09/23/09 Wed – 800; 600; 400; 300; 3×200; 300; 400; 600; 800 = 3 mi; mid 80’s; 11 ran
09/21/09 Mon – 3×400; 4×200; 3×400 = 2 mi; mid 80’s; 13 ran
09/16/09 Wed – 6×800 = 3 mi; lo 80’s; 9 ran
09/14/09 Mon – 2×400; 4x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; mid 80’s; 5 ran
Switch to fast paced, shorter, intervals, long recovery
09/09/09 Wed – 4×1,200 = 3 mi; mid 80’s; 9 ran
09/07/09 Mon – Labor Day; 2×600; 800; 2×600 = 2 mi; mid 70’s; 8 ran
09/02/09 Wed – 3×1,600 = 3 mi; hi 80’s; 14 ran
08/31/09 Mon – 4×800 = 2 mi; hi 80’s; 12 ran
08/26/09 Wed – 2x(800;1,200); 800 = 3 mi; lo 70’s; 12 ran
08/24/09 Mon – 2x(600; 400; 600) = 2 mi; lo 70’s; 7 ran
08/19/09 Wed – 4×1,200 = 3 mi; mid 70’s; 11 ran
08/17/09 Mon – 800; 4×600 = 2 mi;mid 70’s; 6 ran
08/12/09 Wed – 800; 2×1,200; 1,600= 3 mi; lo 80’s 4 ran
08/10/09 Mon – 4×800 = 2 mi; mid 80’s; 6 ran
08/05/09 Wed – 3×1,600 = 3 mi; lo 70’s; 7 ran
08/03/09 Mon – 800; 600; 400; 600; 800 = 2 mi; lo 70’s; 7 ran
Switch to longer, faster paced intervals, longer recovery
07/29/09 Wed – 800; 2×600; 2×400; 2×600; 800 = 3 mi; lo 70’s; 7 ran
07/27/09 Mon – 8×400 = 2 mi; lo 70’s; 7 ran
07/22/09 Wed – 4×1,200 = 3 mi; mid 80’s;
07/20/09 Mon – 800; 400; 4×200; 400; 800 = 2 mi; mid 80’s; 6 ran
07/15/09 Wed – 800; 600; 5×400; 600; 800 = 3 mi; lo 80’s; 7 ran
07/13/09 Mon – 2×400; 4x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; lo 80’s; 7 ran
07/08/09 Wed – 8×600 = 3 mi; lo 70’s 11 ran
07/06/09 Mon – 600; 5×400; 600 = 2 mi; lo 70’s; 5 ran
07/01/09 Wed – 6×800 = 3 mi; mid 70’s; 5 ran
06/29/09 Mon – 800; 2x(400; 2×200; 400) = 2 mi; hi 70’s; 7 ran
06/24/09 Wed – 2×800; 4×400; 2×800= 3 mi; lo 80’s; 8 ran
06/22/09 Mon – 8×400 = 2 mi; hi 70’s; 6 ran
06/17/09 Wed – 800; 600; 400; 300; 3×200; 300; 400; 600; 800= 3 mi; lo 70’s; 8 ran
06/15/09 Mon – 2×400; 4x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; hi 60’s, windy; 6 ran
06/10/09 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; hi 60’s, lt wind; 7 ran
06/08/09 Mon – 600; 2×400; 2×200; 2×400; 600 = 2 mi; hi 60’s wind; 8 ran
06/03/09 Wed – 800; 2×600; 2×400; 2×600; 800 = 3 mi; lt wind, lo 70’s; 8 ran
06/01/09 Mon – 2×400; 4x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; lo 70’s; 6 ran
05/27/09 Wed – 6×800 = 3 mi; lo 70’s; 10 ran
05/25/09 Mon – Memorial Day 2×1,600 = 2 mil; lo 70’s; 1 ran
05/20/09 Wed – 4x(800; 400) = 3 mi; hi 60’s; 8 ran
05/18/09 Mon – 4×800 = 2 mi; 70’s; 10 ran
05/13/09 Wed – 2×800; 4×400; 2×800 = 3 mi; lo 70’s lite wind; 9 ran
05/11/09 Mon – 600; 5×400; 600 = 2 mi; lo 70’s, lite wind; 10 ran
05/06/09 Wed – odds and ends (HS track meet delayed start)
05/04/09 Mon – 800; 4×400; 800 = 2 mi;lo 70’s, lite wind; 5 ran
Switch to less and shorter, faster paced intervals, longer recovery
04/29/09 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 60’s windy; 6 ran
04/27/09 Mon – 2×800; 600; 400; 600; 2×800 = 3 mi; hi 50’s windy; 6 ran
04/22/09 Wed – 2x(1,200; 800; 1,200) = 4 mi; mid 80’s; 7 ran
04/20/09 Mon – 3x(800; 400; 400) = 3 mi; lo 90’s; 12 ran
04/15/09 Wed – 4×1,600 = 4 mi; lo 80’s; 8 ran
04/13/09 Mon – 3x(600; 800); 600 = 3 mi; lo 60’s 13 ran
04/08/09 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 60’s; 10 ran
04/06/09 Mon – 12×400 = 3 mi; mid 70’s; 8 ran
04/01/09 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; mid 60’s; 8 ran
03/30/09 Mon – 2×800; 600; 400; 600; 2×800 = 3 mi; mid 60’s; 10 ran
03/25/09 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; hi 60’s; 9 ran
03/23/09 Mon – 3x(600; 400; 600) = 3 mi; hi 50’s; 6 ran
03/18/09 Wed – 4×1,600 = 4 mi; lo 60’s; 10 ran
03/16/09 Mon – 3x(600; 800); 600 = 3 mi; hi 60’s; 8 ran
03/11/09 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 60’s; 5 ran
03/09/09 Mon – 6×800 = 3 mi; mid 60’s; 10 ran
03/04/09 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 60’s 10 ran
03/02/09 Mon – 6×800 = 3 mi; hi 50’s, lite rain; 1 ran
02/25/09 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; hi 50’s; 4 ran
02/23/09 Mon – 3x(600; 400; 600) = 3 mi; hi 50’s; 7 ran
02/18/09 Wed – 4×1,600 = 4 mi; hi 50’s; 8 ran
02/16/09 Mon – Rain
02/11/09 Wed – Rain
02/09/09 Mon – 2×800; 600; 400; 600; 2×800 = 3 mi; hi 40’s, breezy; 5 ran
02/04/09 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 60’s; 4 ran
02/02/09 Mon – 2×600; 3×800; 2×600 = 3 mi; hi 50’s; 6 ran
01/28/09 Wed – 2x(1,600; 800); 1,600 = 4 mi; mid 50’s 3 ran
01/26/09 Mon – 6×800 = 3 mi; lo 50’s; 4 ran
01/21/09 Wed – Rain
01/19/09 Mon – 3x(600; 800); 600 = 3 mi; lo 60’s; 6 ran
01/14/09 Wed – 4×1,600 = 4 mi; hi 60’s; 6 ran
01/12/09 Mon – 2×600; 3×800; 2×600 = 3 mi; hi 60’s; 7 ran
01/07/09 Wed – 2×1,200; 1,600; 2×1,200= 4 mi; lo 50’s; 5 ran
01/05/09 Mon – individual choices = 3 mi; lo 50’s, lt mist; 4 ran