2007

12/31/07 Mon – No workout – rest for New Years races.
12/26/07 Wed – none ran – too cold to move from the warm fireside
12/24/07 Mon – No workout – Merry Christmas
12/19/07 Wed – 1,600; 800; 1,200; 800; 1,600 = 3 3/4 mi; lo 50’s, gusty; 4 ran
12/17/07 Mon – 6×800 = 3 mi; lo 50’s; 3 ran
Cool evenings – switch to longest intervals, slower pace, shorter recovery.
12/12/07 Wed – 2×1,600; 1,200; 1,600 = 3-3/4 mi; hi 50’s, calm; 5 ran
12/10/07 Mon – 2x(800; 600; 800) = 2-3/4 mi; lo 60’s, calm; 4 ran
12/05/07 Wed – 1,600; 2×1,200; 1,600 = 3-1/2 mi; lo 60’s, calm; 4 ran
12/03/07 Mon – 1,200; 600; 800; 600; 1,200 = 2-3/4 mi; lo 60’s, calm; 6 ran
11/28/07 Wed – 2x(1,600; 1,200) = 3 1/2 mi; mid 50’s, calm; 4 ran
11/26/07 Mon – 1,200; 800; 2×600; 800 = 2 1/2 mi; lo 50’s, calm; 5 ran
11/21/07 Wed – No workout. Thanksgiving day races tomorrow
11/19/07 Mon – 800; 4×600; 800 = 2 1/2 mi; hi 50’s, calm; 5 ran
11/14/07 Wed – 1,600; 1,200; 800; 1,600 = 3 1/4 mi; mid 60’s, calm; 7 ran
11/12/07 Mon – 5×800 = 2 1/2 mi; hi 60’s, calm; 6 ran
11/07/07 Wed – 1,200; 3×800; 1,200 = 3 mi; lo 60’s, calm; 6 ran
11/05/07 Mon – 2×600; 3×400; 2×600 = 2 1/4 mi; lo 60’s, calm; 5 ran
begin increasing mileage
10/31/07 Wed – 1,600; 2×800; 1,600 = 3 mi; calm, mid 60’s; 8 ran
10/29/07 Mon – 4×800 = 2 mi; calm, hi 60’s; 6 ran
10/24/07 Wed – 1,200; 1,600; 1,200; 800 = 3 mi; calm, mid 70’s; 8 ran
10/22/07 Mon – 2x(1,000; 600)= 2 mi; calm mid 70’s; 6 ran
10/17/07 Wed – 2×800; 1,600; 2×800 = 3 mi; lt wind, hi 60’s; 4 ran
10/15/07 Mon – Rain
10/10/07 Wed – 1,600; 2×1,200; 800 = 3 mi; breeze, mid 60’s; 5 ran
10/08/07 Mon – 800; 600; 400; 600; 800 = 2 mi; breeze, hi 70’s; 5 ran
10/03/07 Wed – 3×1,600 = 3 mi; lt wind, hi 60’s; 5 ran
10/01/07 Mon – 4×800 = 2 mi; wind, lo 70’s; 5 ran
09/26/07 Wed – 4x 1,200 = 3 mi; lt wind, hi 70’s; 9 ran
09/24/07 Mon – 800; 400; 800; 400; 800 = 2 mi; wind, lo 70’s 9 ran
09/19/07 Wed – 2x(1,600; 800) = 3 mi; wind, hi 60’s; 5 ran
09/17/07 Mon – 2×600; 800; 2×600 = 2 mi; lt wind, lo 70’s; 8 ran
Switch to longer intervals
09/12/07 Wed – 4x(800; 400) = 3 mi; lt wind, lo 70’s; 10 ran
09/10/07 Mon – 3×400; 4×200; 3×400 = 2 mi; wind, lo 70’s; 9 ran
09/06/07 Wed – 2×600; 6×400;2×600 = 3 mi; wind, mid 70’s; 6 ran
09/04/07 Mon – 600; 4x(300;150); 2×400 = 2 mi; hi 70’s; 10 ran
08/29/07 Wed – 4x(800; 400) = 3 mi; lo 80’s lt brz; 8 ran
08/27/07 Mon – 3x(400; 400; 200); 400 = 2 mi; mid 80’s, lt wind; 14 ran
08/22/07 Wed – 8×600 = 3 mi; hi 70’s, lt wind; 8 ran
08/15/07 Wed – 2×600; 2×500; 2×400; 2×300; 2×200; 2×400 = 3 mi; lo 70’s, lt wind; 6 ran
08/13/07 Mon – 600; 2×400; 2×200; 2×400; 600 = 2 mi; lo 70’s wind; 8 ran
08/08/07 Wed – 2×800; 6×400; 800 = 3 mi; low 70’s wind; 6 ran
08/06/07 Mon – 800; 4x(300;150); 600 = 2 mi; mid 70’s wind; 8 ran
08/01/07 Wed – 8×600 = 3 mi; mid 80’s; 8 ran
07/30/07 Mon – 2×600; 2×400; 2×200; 2×400 = 2 mi; mid 80’s; 11 ran
07/25/07 Wed – 4x(800; 400) = 3 mi; low 80’s lt wind; 7 ran
07/23/07 Mon – 800; 4x(300;150); 600 = 2 mi; low 80’s, lt wind; 9 ran
07/18/07 Wed – 12×400 = 3 mi; lo 80’s, wind; 8 ran
07/16/07 Mon – 3×400; 4×200; 3×400 = 2 mi lo 80’s; 6 ran
Change to short, fast intervals
07/11/07 Wed – 1,600; 2×800; 1,600 = 3 mi; lo 80’s, lt wind; 7 ran
07/09/07 Mon – 2×800; 2×600; 400 = 2 mi; hi 70’s, lt wind; 4 ran
07/04/07 Wed – Gone racin’
07/02/07 Mon – Racin’ speedplay; 4 ran
06/27/07 Wed – 1,600; 1,200; 1,200; 800 = 3 mi; lo 80’s; lt brz; 4 ran
06/25/07 Mon – 4×800 = 2 mi; hi 70’d, lt brz; 6 ran
06/20/07 Wed – 3×1,600 = 3 mi; lo 70’s, breeze; 4 ran
06/18/07 Mon – individual intervals; mid 70’s, breeze; 4 ran
06/13/07 Wed – 1,600; 400; 1,200; 400; 800; 400 = 3 mi; mid 80’s; 7 ran
06/11/07 Mon – 2×600; 800; 2×600 = 2 mi; lo 70’s lt wind; 5 ran
06/06/07 Wed – 2x(1,600; 800) = 3 mi; hi 60’s; 8 ran
06/04/07 Mon – 2×800; 2×600; 400 = 2 mi; mid 70’s lt brz; 7 ran
— End short distance speed focus, change to longer distances —
05/30/07 Wed – 4×1,200 = 3 mi; lo 70’s, lt brz; 5 ran
05/28/07 Mon – 2x(800; 400); 800 = 2 mi; mid 70’s, lt brz; 7 ran
05/23/07 Wed – 1,600; 1,200; 1,200; 800 = 3 mi; lo 80’s, windy; 6 ran
05/21/07 Mon – 2×600; 2×400; 2×600 = 2 mi; mid 80’s windy; 9 ran
05/16/07 Wed – 3×1,600 = 3 mi; lo 70’s, wind; 6 ran
05/14/07 Mon – 800; 600; 400; 600; 800 = 2 mi; hi 60’s, wind; 4 ran
05/09/07 Wed – 8×600 = 3 mi; lo 80’s; 7 ran
05/07/07 Mon – 600; 400; 4x(300;150); 400 = 2 mi; mid 80’s; 10 ran
05/02/07 Wed – 6×800 = 3 mi; mid 60’s, wind; 7 ran
04/30/07 Mon – 3×400; 4×200; 3×400 = 2 mi; mid 60’s, lt wind; 8 ran
04/25/07 Wed – 2×800; 4×400; 2×800 = 3 mi; hi 60’s, lt wind; 12 ran
04/23/07 Mon – 8×400 = 2 mi; hi 60’s, wind; 12 ran
04/18/07 Wed – 4x(800; 400) = 3 mi; lo 60’s wind; 7 ran
04/16/07 Mon – 600; 600; 400; 300; 300; 400; 600 = 2 mi; lo 60’s, wind; 12 ran
04/11/07 Wed – 2×800; 6×400; 800 = 3 mi; lo 60’s, wind, 7 ran
04/09/07 Mon – 600; 400; 4x(300;150); 400 = 2 mi; hi 60’s, breeze; 8 ran
04/04/07 Wed – 12×400 = 3 mi; mid 60’s; 2 ran
04/02/07 Mon – 3×400; 4×200; 3×400 = 2 mi; hi 60’s breeze; 8 ran
03/28/07 Wed – 4×800; 4×400 = 3 mi; hi 60’s; 7 ran
03/26/07 Mon – Rain
03/21/07 Wed – 8×600 = 3 mi; mid 60’s; 5 ran
03/19/07 Mon – 8×400 = 2 mi; mid 60’s lt brz; 11 ran
— Switch to speed/strength focus —
03/14/07 Wed – 3×1,600; 2×800 = 4 mi; mid 70’s; 8 ran
03/12/07 Mon – 3×800; 4×600 = 3 mi; mid 70’s; 8 ran
Saturday evening – Daylight Saving begins
03/07/07 Wed – 1,600; 4×1,200 = 4 mi; hi 50’s; 7 ran
03/05/07 Mon – 8×600 = 3 mi; mid 60’s; 10 ran
02/28/07 Wed – 1,600; 2×1,200; 2×800; 2×400 = 4 mi; hi 50’s; 8 ran
02/26/07 Mon – 2×800; 600; 400; 600; 2×800 = 3 mi; mid 50’s; 7 ran
02/21/07 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; mid 50’s, breeze; 6 ran
02/19/07 Mon – 800; 600; 800; 400; 800; 600; 800 = 3 mi; hi 50’s, lt breeze; 9 ran
02/14/07 Wed – 4×1,600 = 4 mi; lo 60’s; 7 ran
02/12/07 Mon – Rain – 3 toughies ran
02/07/07 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; mid 60’s; 9 ran
02/05/07 Mon – 800; 2×600; 800; 2×600; 800 = 3 mi; mid 60’s; 12 ran
01/31/07 Wed – 4×1,600 = 4 mi; lo 60’s; 7 ran
01/29/07 Mon – 8×600 = 3 mi; hi 50’s; 9 ran
01/24/07 Wed – 2x(1,600; 800); 1,600 = 4 mi; mid 50’s, 8 ran
01/22/07 Mon – 4x(800; 400) = 3 mi; lo 50’s; 14 ran
01/17/07 Wed – 3x(1,200; 800) = 3 3/4 mi; hi 40’s; 9 ran
01/15/07 Mon – 1,000; 400; 800; 400; 800; 400; 1,000 = 3 mi; lo 50’s; 10 ran
01/10/07 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; mid 50’s; 7 ran
01/08/07 Mon – 6×800 = 3 mi; lo 60’s; 9 ran
01/03/07 Wed – 5×1,200 = 3.75 mi; mid 60’s; 11 ran
01/01/07 Mon – New Year’s Day – no workout