2010

Completed –
12/29/10 Wed – 4×1,600 = 4 mi; hi 40’s; 7 ran
12/27/10 Mon – 6×800 = 3 mi; lo 50’s; 6 ran
12/22/10 Wed – 2x(1,600; 600); 1,600 = 3-3/4 mi; lo 50’s; 3 ran
12/20/10 Mon – 2x(800,600; 800) = 2-3/4 mi; lo 50’s; 4 ran
12/15/10 Wed – 2×800; 2×1,200; 1,600 = 3 1/2 mi; lo 50’s; 4 ran
12/13/10 Mon – 2×800; 2×600; 2×800 = 2 3/4 mi; mid 50’s; 5 ran
12/08/10 Wed – rained out
12/06/10 Mon – 2×600; 2×800; 2×600 = 2 1/2 mi; mid 50’s; 4 ran
12/01/10 Wed – 2×1,600; 800; 1,600 = 3 1/2 mi; mid 50’s; 4 ran
11/29/10 Mon – 3×400;2×600; 2×800 = 2 1/2 mi; hi 40’s; 4 ran
11/24/10 Wed – 2×1,200; 1,600; 1,200 = 3 1/4 mi; o 50’s; 6 ran
11/22/10 Mon – 400; 600; 2×800; 600; 400 = 2 1/4 mi; mid 50’s; 9 ran
11/17/10 Wed – 800; 2×1,200; 1,600 = 3 mi; lo 60’s; 6 ran
11/15/10 Mon – 5×800 = 2 1/2 mi; mid 60’s; 7 ran
11/10/10 Wed – 1,600; 2×1,200; 800 = 3 mi; mid 60”s; 4 ran
11/08/10 Mon – 2×600; 1,200; 2×600 = 2 1/4 mi; mid 60’s; 7 ran
11/08/10 Mon – Begin increasing total distance; short recoveries and slower pace
11/03/10 Wed – 3×1,600 = 3 mi; hi 60’s; 10 ran
11/01/10 Mon – 800; 600; 400; 600; 800 = 2 mi; mid 60’s; 6 ran
10/27/10 Wed – 800; 2×1,200; 1,600 = 3 mi; mid 60’s; 5 ran
10/25/10 Mon – 400; 2×600; 2×800 = 2 mi; lo 60’s; 5 ran
10/20/10 Wed – 2×800; 1,600; 2×800 = 3 mi; hi 60’s; 6 ran
10/18/10 Mon – 2×600; 2×400; 2×600 = 2 mi; mid 60’s; 5 ran
10/13/10 Wed – 2x(1,600; 800) = 3 mi; mid 80’s; 6 ran
10/11/10 Mon – 4×800 = 2 mi; lo 80’s; 6 ran
10/06/10 Wed – 1,600; 2×1,200; 800 = 3 mi; lo 70’s; five ran
10/04/10 Mon – 2×600; 800; 2×600 = 2 mi; hi 60’s; 6 ran
09/29/10 Wed – 4×1,200 = 3 mi; lo 90’s; 11 ran
09/27/10 Mon – 2x(600; 400; 600) = 2 mi; hi 80’s; 8 ran
09/22/10 Wed – 2x(800; 1,200); 800 = 3 mi; mid 70’s; 7 ran
09/20/10 Mon – 2x(800; 400); 800 = 2 mi; lo 70’s; 4 ran
09/15/10 Wed – 3×1,600 = 3 mi; hi 60’s; 7 ran
09/13/10 Mon – 2x(800; 400); 800 = 2 mi; mid 60’s; 2 ran
09/08/10 Wed – 2x(1,600; 800) = 3 mi; mid 60’s; 6 ran
09/06/10 Mon -Labor Day –  no work-out
09/01/10 Wed – 2×800; 1,600; 2×800 = 3 mi; mid 70’s; 6 ran
08/30/10 Mon – 2×600; 2×400; 2×600 = 2 mi; lo 70’s; 10 ran
Change to longer, fast intervals, long recovery
08/25/10 Wed – 6×800 = 3 mi; hi 80’s; 6 ran
08/23/10 Mon – 800;  4x(300, jog 50, sprint 150); 600 = 2 mi; lo 90’s; 9 ran
08/18/10 Wed – 2×800; 4×400;  2×800 = 3 mi; lo 70’s; 10 ran
08/16/10 Mon – 8×400 = 2 mi; lo 70’s; 6 ran
08/11/10 Wed – 6×800 = 3 mi; lo 70’s; 8 ran
08/09/10 Mon – 2×400; 4x(200; 400) = 2 mi; lo 70’s; 6 ran
08/04/10 Wed – 3x(400; 800; 400) = 3 m; mid 60’s; 6 ran
08/02/10 Mon – 2×400; 4x(200; 400) = 2 mi; lo 70’s; 1 ran
07/28/10 Wed – 800; 600; 5×400; 600; 800 = 3 mi; lo 70’s; 6 ran
07/26/10 Mon – 800;  4x(300, jog 50, sprint 150); 600 = 2 mi; lo 70’s; 4 ran
07/21/10 Wed – 8×600 = 3 mi; lo 70; 5 ran
07/19/10 Mon – 8×400 = 2 mi; mid 70’s; 8 ran
07/14/10 Wed – 2x(800; 2×400; 800) = 3 mi; mid 70’s; 8 ran
07/12/10 Mon – 3×400; 4×200; 3×400 = 2 mi; hi 70’s; 6 ran
07/07/10 Wed – 2×800; 4×400;  2×800 = 3 mi; lo 80’s; 8 ran
07/05/10 Mon – Holiday – no workout
06/30/10 Wed – 800; 600;  4x(300, jog 50, sprint 150);  600; 800 = 3 mi; lo 80’s; 10 ran
06/28/10 Mon – 2x(2×400; 2×200); 2×400 = 2 mi; hi 80’s; 9 ran
06/23/10 Wed – 8×600 = 3 mi; mid 70’s; 9 ran
06/21/10 Mon – 8×400 = 2 mi; lo 70’s; 8 ran
06/16/10 Wed – 2x(800; 2×400; 800) = 3 mi; lo 70’s; 10 ran
06/14/10 Mon – 600;  4x(300, jog 50, sprint 150); 600 = 2 mi; lo 70’s; 8 ran
06/09/10 Wed – 800; 600; 5×400; 600; 800 = 3 mi; lo 70’s; 11 ran
06/07/10 Mon – 3x(400; 200; 400); 200 = 2 mi; lo 70’s; 10 ran
06/02/10 Wed – 2×600;  2×400; 200; 400; 200; 2×400; 2×600 = 3 mi; lo 70’s; 11 ran
05/31/10 Mon – Memorial Day – no workout
05/26/10 Wed – 800; 600;  4x(300, jog 50, sprint 150);  600; 800 = 3 mi; hi 60’s; 7 ran
05/24/10 Mon – 3×400; 4×200; 3×400 = 2 mi; lo 60’s 6 ran
Change to shorter and faster intervals – speed focus
05/19/10 Wed –  same as Mon – light workout; mid 60’s; 4 ran
05/17/10 Mon – 12×400 = 3 mi; mid 60’s; 6 ran
05/12/10 Wed – 400; 800; 1,200; 1,600; 1,200; 800; 400 = 4 mi; mid 60’s lit gusts; 8 ran
05/10/10 Mon – 4x(800×400) = 3 mi; mid 60’s; 7 ran
05/05/10 Wed –  HS conference semifinals – no workout
05/03/10 Mon – 6×800 = 3 mi; lo 70’s;  12 ran
04/28/10 Wed – 2x(800; 1,600; 800) = 4 mi
04/26/10 Mon – 2x(800;400;400;800) = 3 mi
04/21/10 Wed – rained out
04/19/10 Mon – 3x(400; 600; 400); 600 = 3 mi; mid 60’s lt breeze; 11 ran
04/15/10 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 60’s; 11 ran
04/12/10 Mon – 3x(600; 800); 600 = 3 mi;
04/07/10 Wed – 4×1,600 = 4 mi;
04/05/10 Mon – 6×800 = 3 mi;
03/31/10 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 60’s rain; 4 ran
03/29/10 Mon – 8×600 = 3 mi; mid 60’s; 10 ran
03/24/10 Wed – 4×1,600 = 4 mi; mid 60’s; 11 ran
03/22/10 Mon – 12×400 = 3 mi; mid 60’s; 11 ran
03/17/10 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; hi 60’s; 7 ran
03/15/10 Mon – 3x(600; 800); 600 = 3 mi; hi 60’s; 7 ran
03/10/10 Wed – 1,600; 4×800; 1,600 = 4 mi; lo 50’s; 5 ran
03/08/10 Mon – 2x(800;400;400;800) = 3 mi; lo 50’s; 5 ran
03/03/10 Wed – 2×800; 2×1,600; 2×800 = 4 mi; lo 50’s, scattered rain; 3 ran
03/01/10 Mon – 8×600 = 3 mi; lo 60’s; 12 ran
02/24/10 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; hi 50’s; 8 ran
02/22/10 Mon – 3x(400; 600; 400); 600 = 3 mi; lo 60’s; 7 ran
02/17/10 Wed – 4×1,600 = 4 mi; mid 60’s; 8 ran
02/15/10 Mon – 4×1,200= 3 mi; hi 60’s; 6 ran
02/10/10 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; mid 50’s; 7 ran
02/08/10 Mon – 6×800= 2 mi, rain shortened; mid 50’s, rain late; 5 ran
02/03/10 Wed – 2x(800; 1,600; 800) = 4 mi, lo 50’s; 9 ran
02/01/10 Mon – 3x(600; 800); 600 = 3 mi, lo 50’s; 5 ran
01/27/10 Wed – 2×800; 2×1,600; 2×800 = 4 mi; mid 50’s; 7 ran
01/25/10 Mon – no formal intervals; rain late, lo 50’s; two ran
01/20/10 Wed – rain
01/18/10 Mon – no formal intervals; rain; two ran
01/13/10 Wed – 4×1,600 = 4 mi; mid 50’s; 4 ran
01/11/10 Mon – 12×400 = 3 mi; mid 50’s; 4 ran
01/06/10 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 m; mid 50’s; 4 ran
01/04/10 Mon – 3×1,600 = 3 mi; lo 50’s; 2 ran