2006

12/27/06 Wed – 4×1,600 = 4 mi; mid 50’s; 7 ran
12/25/06 Mon – Christmas – No workout
12/20/06 Wed – 1,600; 800; 400; 2×1,600 = 3.75 mi; mid 50’s; ? ran
12/18/06 Mon – 3×800; 400; 2×800 = 2.75 mi; hi 40’s; 5 ran
12/13/06 Wed – 1,600; 1,200; 1,200; 1,600 = 3.5 mi; lo 50’s; 6 ran
12/11/06 Mon – 2×800; 600; 400; 600; 800 = 2.5 mi; hi 50’s; 5 ran
12/06/06 Wed – 400; 3×1,600; 400 = 3.5 mi; hi 50’s; 7 ran
12/04/06 Mon – 400; 4×800; 400 = 2.5 mi; mid 50’s; 7 ran
11/29/06 Wed – 1,200, 3×1,600, 800 = 3 1/4 mi; hi 40’s, lt brz; 7 ran
11/27/06 Mon – 2x(400; 600; 800) = 2 1/4 mi; lo 50’s; 7 ran
11/23/06 Wed – No workout – Pre Thanksgiving Turkey Trot Races
11/20/06 Mon – 6×600 = 2 1/4 mi; mid 60’s calm; 5 ran
11/15/06 Wed – 1,600; 1,200; 800; 3×400 = 3 mi; hi 50’s; 4 ran
11/13/06 Mon – Rain, 2 ran
11/08/06 Wed – 4×1,200 = 3 mi
11/06/06 Mon – 800; 600; 2×400; 600; 800 = 2 1/4 mi
11/01/06 Wed – 800; 2×1,600; 800 = 3 mi; hi 60’s; 10 ran
10/30/06 Mon – 2×400; 2×800; 2×400 = 2 mi; mid 60’s;
10/25/06 Wed – 800; 1200; 1600; 1200 = 3 mi; hi 60’s, calm; 10 ran
Getting colder – start base work: increasing distances, slower paced, short recovery
10/23/06 Mon – 600; 400; 4x(300; 150); 400 = mid 60’s; 2 mi
10/18/06 Wed – 2×600; 500; 400;2×300; 400; 500;2×600 = 3 mi
Oops! Injury – crashed my bike. Erratic updates while recovering.
10/16/06 Mon – 600; 400; 4x(300; 150); 400 = 2 mi
Last Gasp – Start 4 to 6 weeks of short and fast intervals
10/11/06 Wed – 3 x 1,600 = 3 mi; hi 60’s; 11 ran
10/09/06 Mon – 2x(400; 2×600) = 2 mi; hi 60’s; 15 ran
10/04/06 Wed – 2x(800; 1,600) = 3 mi; lo 60’s lt drizzle; 7 ran
10/02/06 Mon – 800; 400; 800; 400; 800 = 2 mi; mid 60’s; 10 ran
09/27/06 Wed – 800; 1,200; 1,200; 1,600 = 3 mi; lo 70’s; 14 ran
09/25/06 Mon – 2×600; 800; 2×600 = 2 mi; hi 70’s; 10 ran
09/20/06 Wed – 400; 3×1,200; 800 = 3 mi; lo 70’s; 13 ran
09/18/06 Mon – 4×800 = 2 mi; hi 60’s; 11 ran
09/13/06 Wed – 400; 800; 2×1,200; 800; 400 = 3 mi; low 70’s, lt breeze; 11 ran
09/11/06 Mon – 400; 3×800; 400 = 2 mi; mid 70’s, calm; 9 ran
09/06/06 Wed – 3×400; 3×800; 3×400 = 3 mi; hi 60’s, calm; 11 ran
09/04/06 Mon, Labor Day – 2×400; 2×800; 2×400 = 2 mi; hi 60, calm; 10 ran
Switch to longer intervals
08/30/06 Wed – 6×800 = 3 mi; hi 60’s; 11 ran
08/28/06 Mon – 600; 500; 400; 200; 400; 500; 600 = 2 mi; mid 60’s; 16 ran
08/23/06 Wed – 800; 600; 500; 400; 200; 400; 500; 600; 800 = 3 mi; hi 60’s; 9 ran
08/21/06 Mon – 2×600; 2×400; 2×600 = 2 mi; hi 60’s; lt brz; 11 ran
08/16/06 Wed – 2x(800; 800; 400); 800 = 3 mi; lo 70’s, calm; 9 ran
08/14/06 Mon – 8×400 = 2 mi; mid 70’s, calm; 13 ran
08/09/06 Wed – 8×600 = 3 mi, mid 70’s lt brz; 7 ran
08/07/06 Mon – 2x(600; 400; 600) = 2 mi; mid 70’s, lt wind; 12 ran
08/02/06 Wed – 800; 700; 600; 2×400; 600; 700; 800 = 3.1 mi; hi 70’s, lt brz; 7 ran
07/31/06 Mon – 700; 3×600; 700 = 2 mi; lo 80’s, brz, 11 ran
07/26/06 Wed – 800; 700; 3×600; 700; 800 = 3 mi; mid 90’s, lite brz; 6 ran
07/24/06 Mon – 600; 500; 400; 200; 400; 500; 600 = 2 mi; mid 90’s lite brz; 9 ran
07/19/06 Wed – 4x(800; 400) = 3 mi; hi 80’s lite brz; 6 ran
07/17/06 Mon – 2x(800; 400); 800 = 2 mi; hi 80’s, calm; 15 ran
07/12/06 Wed – 6×800 = 3 mi; lo 70’s lt breeze; 5 ran
07/10/06 Mon – 4×800 = 2 mi: mid 70’s; 16 ran
07/05/06 Wed – 2×600; 500; 400;2×300; 400;500; 2×600 = 3 mi; mid 70’s, lt breeze; 3 ran
07/03/06 Mon – HOLIDAY – light workout for those racing – see Local Race Listings; 600;500;400;300;400;500;600 = 2+ mi; mid 70’s; 7 ran
06/28/06 Wed – 3×600; 3×400; 3×600 = 3 mi; hi 70’s, lt breeze; 7 ran
06/26/06 Mon – 2×600; 2×400; 2×600 = 2 mi; lo 80’s; 14 ran
Switch to fast tempo focus
06/21/06 Wed – 800; 2×400; 4x(300;150); 2×400; 600 = 3 mi; hi 80’s; 8 ran
06/19/06 Mon – 2×400; 300; 4×200; 300; 2×400 = 2 mi; mid 80’s breeze; 10 ran
06/14/06 Wed – 800; 8×400; 800 = 3 mil; lo 70’s lt brz, 8 ran
06/12/06 Mon – 400; 3x(400;2×200); 400 = 2 mi; hi 60’s lt wind; 10 ran
06/07/06 Wed – 3 sets 800; 2×400 = 3 mi; mid 70’s; 7 ran
06/05/06 Mon – 2×400; 4x(300; 150); 600 = 2 mi; mid 70’s, wind; 11 ran
05/31/06 Wed – 12×400 = 3 miles total (alternate 3 min & 4:15 cycles); lo 70’s; 5 ran
05/29/06 Mon – 500; 400; 300; 4×200; 300; 400; 500 = 2 mi; lo 70’s wind; 5 ran; MEMORIAL DAY
05/24/06 Wed – 2×800; 4x(300;150); 2×400; 800 = 3 mi; hi 60’s lt wind; 6 ran
05/22/06 Mon – 4x(400;300);400 = 2 mi; lo 70’s, lt wind; 10 ran
05/17/06 Wed – 2×800; 6×400; 800 = 3 mi; mid 70’s, lt brz; 8 ranl
05/15/15 Mon – 600; 3×400;3×200; 2×400 = 2 mi; mid 70’s lt brz; 9 ran
05/10/06 Wed – 2×600; 2×500; 2×400; 2×300; 2×200; 2×400 = 3 mi; hi 70’s, lt brz; 9 ran
05/08/06 Mon – 3×400; 4×200; 3×400 = 2 mi; lo 70’s lt brz; 9 ran
05/03/06 Wed – 4x(800; 400) = 3 mi; hi 60’s, lt brz; 7 ran
05/01/06 Mon – 600; 400; 4x(300;150); 400 = 2 mi; lo 70’s, calm; 8 ran
04/26/06 Wed -12×400 = 3 mi (alternate 3 min & 4:15 cycles); lo 70’s; 8 ran
04/24/06 Mon – 600; 600; 400; 300; 300; 400; 600 = 2 mi; hi 60’s; 9 ran
04/24/06 switch to a speed focus
04/19/06 Wed – 4×1200; 1600 = 4 mi; hi 60’s; 6 ran
04/17/06 Mon – 4×800; 4×400 = 3 mi; mid 60’s; 7 ran
04/12/06 Wed – easy jog; lo 60’s, diminishing lite rain; 2 ran
04/10/06 Mon – 8×600 = 3 mi; lo 60’s, lite breeze; 7 ran
04/04/06 Wed – 4×1,600 = 4 mi; lo 60’s, breeze; 10 ran
04/03/06 Mon – 12×400 = 3 mi; hi 50’s, lt breeze; 7 ran
03/29/06 Wed – 3×800; 2×1,200; 1,600 = 4 miles total
03/27/06 Mon – 6×800 = 3 mi; lo 50’s, strong gusts, lt sprinkles; 2 ran
03/22/06 Wed – 2×800; 4×1,200 = 4 mi; lo 50’s 8 ran
03/20/06 Mon – 6×600; 3×400 = 3 mi; hi 50’s, clear but threat of rain; 3 ran
03/15/06 Wed – 4×1600 = 4 mi; mid 50’s calm; 8 ran
03/13/06 Mon – 4×400; 4×800 = 3 mi; mid 50’s, lt gusts; 6 ran – order switched from previous week – everyone prerferred the 8’s first
03/08/06 Wed – 4×1200; 1600 = 4 mi; hi 50’s, calm; 6 ran
03/06/06 Mon – 4×800; 4×400 = 3 mi; lo 60’s, calm; 6 ran
03/01/06 Wed – 2x(1200; 800; 1200) = 4 mi; hi 50’s; 7 ran
02/27/06 Mon – 3x(400; 600; 600) = 3 mi; 8 ran
02/22/06 Wed – 800; 3×1600; 800 = 4 mi; mid 50’s, calm 9 ran
02/20/06 Mon – 3×600; 3×400; 3×600 = 3 mi; lo 60’s, calm; 8 ran
02/15/06 Wed – 800; 4×1200; 800 = 4 mi; hi 50’s lt breeze; 7 ran
02/13/06 Mon – 8×600 = 3 mi; mid 60’s, calm; 5 ran
02/08/06 Wed – 4×1600 = 4 mi; hi 60’s, calm; 7 ran
02/06/06 Mon – 12×400 = 3 mi; hi 60’s, calm; 10 ran
02/01/06 Wed – individual workouts; lite rain; 3 ran
01/30/06 Mon – 6×600; 3×400 = 3 mi; mid 60’s, calm; 11 ran
01/25/06 Wed – 2×1200; 1600; 2×1200 = 4 mi; hi 50’s, lt breeze; 9 ran
01/23/06 Mon – 4×400; 2×800; 4×400 = 3 mi; hi 50’s, calm; 10 ran
01/18/06 Wed – 2x(1200; 1200; 800) = 4 mi; lo 50’s, calm; 6 ran
01/16/06 Mon – 6×800 = 3 mi; hi 50’s, calm; 6 ran
01/11/06 Wed – 2x(1600; 800); 1600 = 4 mi; hi 50’s, calm; 6 ran
01/09/06 Mon – 3×400; 600; 2×800; 600; 2×400 = 3 mi; hi 50’s, calm; 8 ran
01/04/06 Wed – 800; 3×1600; 800 = 4 mi; hi 50’s, calm; 4 ran
01/02/06 Mon – rain