12/31/08 Wed – New Year’s Eve – no work-out
12/29/08 Mon – 3x(600; 800); 600 = 3 mi; lo 50’s; 4 ran
12/24/08 Wed – Christmas Eve – no work-out
12/22/08 Mon – 6×800 = 3 mi; lo 50’s, lite rain; 1 ran
12/17/08 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; mid 40’s; 5 ran
12/15/08 Mon – 3×1,600 = 3 mi, lo 40’s, rain threat; 3 ran
At max distances – 3 mi Mon & 4 mi Wed
12/10/08 Wed – 1,600; 3×800; 1,600 = 3 1/2 mi, mid 50’s, 7 ran
12/08/08 Mon – 2×800; 3×400; 2×800 = 2 3/4 mi; mid 50’s; 8 ran
12/03/08 Wed – 1,200; 2×1,600; 1,200 = 3 1/2 mi; mid 50’s; 5 ran
12/01/08 Mon – 5×800 = 2 1/2 mi; hi 50’s; 7 ran
11/26/08 Wed – rain
11/24/08 Mon – 4x(600; 400) = 2 1/2 mi; hi 50’s; 7 ran
11/19/08 Wed – 2×1,200; 1,600; 1,200 = 3 1/4 mi; hi 50’s; 7 ran
11/17/08 Mon – 3x(600; 400); 600 = 2 1/4 mi; lo 60’s; 9 ran
11/12/08 Wed – 800; 3×1,200; 800 = 3 1/4 mi; lo 60’s; 12 ran
11/10/08 Mon – 3×400; 2×600; 3×400 = 2 1/4 mi; hi 50’s; 10 ran
11/05/08 Wed – 2x(800; 1,200); 800 = 3 mi; lo 60’s; 10 ran
11/03/08 Mon – rained out
switch to slower, longer intervals, begin increasing total miles; short recovery.
10/29/08 Wed – 800; 8×400; 800 = 3 mi; hi 60’s; 10 ran
10/27/08 Mon – 4×400; 2×200; 3×400 = 2 mi; lo 70’s; 9 ran
10/22/08 Wed – 800; 600; 2×400; 2×200; 2×400; 600; 800 = 3 mi; lo 70’s; 9 ran
10/20/08 Mon – 400; 4x(400; 200); 400 = 2 mi; lo 70’s; 9 ran
10/15/08 Wed – 6×800 = 3 mi; mid 70’s; 13 ran
10/13/08 Mon – 2×400; 4x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; lo 70’s; 10 ran
Switch to short intervals
10/08/08 Wed – 4×1,200 = 3 mi; lo 70’s; 12 ran
10/06/08 Mon – 2×600; 800; 2×600 = 2 mi; lo 70’s; 8 ran
10/01/08 Wed – 800; 2×1,600; 800 = 3 mi; lo 70’s; 10 ran
09/29/08 Mon – 600; 2×800; 600; 400 = 2 mi; lo 70’s; 9 ran
09/24/08 Wed – 400; 1,600; 800; 1,600; 400 = 3 mi; mid 80’s; 11 ran
09/22/08 Mon – 800; 600; 400; 600; 800 = 2 mi; lo 80’s; 9 ran
09/17/08 Wed – 2×1,600; 800; 2×400 = 3 mi; lo 70’s 14 ran
09/15/08 Mon – 2x(800; 400); 800 = 2 mi; mid 70’s; 11 ran
09/10/08 Wed – 1,600; 2×800; 1,600 = 3 mi; lo 70’s; 16 ran
09/08/08 Mon – 800; 4×400; 800 = 2 mi; mid 70’s; 11 ran
09/03/08 Wed – 4×1,200 = 3 mi; mid 90’s; 16 ran
09/01/08 Mon Labor Day – 800; 600; 400; 600; 800 = 2 mi; mid 80’s; 7 ran
08/27/08 Wed – 3×1,600 = 3 mi; mid 90’s; 11 ran
08/25/08 Mon – 4×800 = 2 mi; mid 80’s; 10 ran
Switch to longer intervals; fast pace, long recovery
08/20/08 Wed – 1,200; 600; 3×400; 600; 1,200 = 3 mi; lo 70’s; 13 ran
08/18/08 Mon – 3×400; 4×200; 3×400 = 2 mi; lo 70’s; 14 ran
08/13/08 Wed – 2×800; 3×400; 4×200; 400; 800 = 3 mi; hi 80’s; 13 ran
08/11/08 Mon – 2×400; 4x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; hi 80’s; 14 ran
08/06/08 Wed – 1,200; 3×400; 2×200; 3×400; 800 = 3 mi; hi 70’s; 13 ran
08/04/08 Mon – 400; 4x(400; 200); 400 = 2 mi; mid 70’s; 13 ran
07/30/08 Wed – 800; 600; 2×400; 2×200; 2×400; 600; 800 = 3 mi; lo 80’s; 12 ran
07/28/08 Mon – 3×400; 4×200; 3×400 – 2 mi; lo 70’s; 14 ran
07/23/08 Wed – 1,200; 2x(300+50 jog+150sprint); 600; 2x(300+50 jog+150 sprint); 1,200 = 3 mi; hi 70’s; 18 ran
07/21/08 Mon – 600; 400; 300; 3×200; 300; 400; 600 = 2 mi; hi 60’s, 11 ran
07/16/08 Wed – 2×800; 4×400; 2×800 = 3 mi; lo 80’s; 17 ran
07/14/08 Mon – 3×400; 4×200; 3×400 = 2 mi; hi 70’s; 11 ran
07/09/08 Wed – 2x(800; 1,200); 800 = 3 mi; hi 80’s, smoky air; 9 ran
07/07/08 Mon – 3×400; 3x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; mid 90’s, calm; 16 ran
07/02/08 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 miles mid 80’s; 10 ran
06/30/08 Mon – 600; 2×400; 2×200; 2×400; 600 = 2 mi; lo 80’s; 12 ran
06/25/08 Wed – 4×1,200 = 3 mi; mid 70’s windy; 12 ran
06/23/08 Mon – 8×400 = 2 mi; hi 70’s windy; 10 ran
06/18/08 Wed – 2x(1,200; 600); 1,200 = 3 mi; lo 80’s; 13 ran
06/16/08 Mon – 2×600; 2×400; 2×600 = 2 mi; mid 80’s; 10 ran
06/11/08 Wed – 6×800 = 3 mi; hi 80’s; 12 ran
06/09/08 Mon – 2x(2×400; 2×200) 2×400 = 2 mi; mid 80’s, wind; 10 ran
06/04/08 Wed – 2×800; 1,600; 2×800 = 3 mi; lo 70’s wind; 17 ran
06/02/08 Mon – 3×400; 3x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; lo 70’s wind; 14 ran
05/28/08 Wed – 3×1,600 = 3 mi; mid 60’s, windy; 12 ran
05/26/08 Mon – 3×400; 3x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; hi 60’s; 10 ran
05/21/08 Wed – 2x(800; 1,200); 800 = 3 mi; hi 60’s, windy; 12 ran
05/19/08 Mon – 8×400 = 2 mi; mid 70’s, 14 ran
05/14/08 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 70’s; 15 ran
05/12/08 Mon – 2x(600; 400; 600) = 2 mi; mid 70’s; 14 ran
05/07/08 Wed – 4×1,200 = 3 mi; lo 70’s; 13 ran
05/05/08 Mon – 3×400; 3x(300, 50 jog, 150 sprint); 2×400 = 2.1 mi; hi 60’s; 15 ran
04/30/08 Wed – 6×800 = 3 mi; hi 60’s, windy; 11 ran
04/28/08 Mon – 3×400; 800; 3×400 = 2 mi; lo 70’s; 13 ran
04/23/08 Wed – 3×1,600 = 3 mi; mid 60’s; 17 ran
04/21/08 Mon – 2×600; 2×400; 2×600 = 2 mi; lo 60’s; 8 ran
04/16/08 Wed – 3×1,200; 2×600 = 3 mi; lo 60’s windy; 6 ran
04/14/08 Mon – 2×600; 5×400 = 2 mi; lo 70’s; 8 ran
04/09/08 Wed – 4×1,200 = 3 mi; mid 60’s; 9 ran
04/07/08 Mon – 8×400 = 2 mi; lo 60’s; 10 ran
Switch to less and shorter faster paced intervals, longer recovery
04/02/08 Wed – 2×1,200; 2×800; 2×1,200 = 4 mi; lo 60’s; 6 ran
03/31/08 Mon – 2×800; 4×400; 2×800 = 3 mi; mid 60’s; 10 ran
03/26/08 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; mid 60’s, wind; 10 ran
03/24/08 Mon – 3x(600; 800); 600 = 3 mi; mid 60’s, wind; 11 ran
03/19/08 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; mid 60’s; 10 ran
03/17/08 Mon – 8×600 = 3 mi; mid 60’s 8 ran
03/12/08 Wed – 4×1,600 = 4 mi; mid 60’s; 9 ran
03/10/08 Mon – 3x(600; 800); 600 = 3 mi; hi 60’s; 8 ran
Daylight savings time began
03/05/08 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; hi 60’s; 10 ran
03/03/08 Mon – 6×800 = 3 mi; hi 60’s lt breeze; 8 ran
02/27/08 Wed – 2x(1,600; 800); 1,600 = 4 mi; mid 60’s; 18 ran
02/25/08 Mon – 2×800; 4×600; 800 = 3 mi; lo 60’s; 12 ran
02/20/08 Wed – 2x(1,600; 800) ; 1,600= 4 mi; hi 50’s; 6 ran
02/18/08 Mon – 8×600 = 3 mi; hi 50’s; 8 ran
02/13/08 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; hi 50’s; 5 ran
02/11/08 Mon – 800; 3x(400; 800) = 2 3/4 mi; hi 50’s; 6 ran
02/06/08 Wed – 4×1,200; 1,600 = 4 mi; lo 50’s; 4 ran
02/04/08 Mon – 3x(600; 800); 600 = 3 mi; lo 50’s; 5 ran
01/30/08 Wed – 4×1,600 = 4 mi; lo 50’s; 6 ran
01/28/08 Mon – 6×800 = 3 mi; hi 50’s; 7 ran
01/24/08 Wed – 2x(1,600; 800); 1,600 = 4 mi; hi 50’s; 7 ran
01/22/08 Mon – rain
01/16/08 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; lo 60’s; 5 ran
01/14/08 Mon – 2×800; 4×600; 800 = 3 mi; lo 60’s; 10 ran
01/09/08 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 60’s; 10 ran
01/07/08 Mon – 3×800; 2×400; 2×800 = 3 mi; hi 50’s lit gusts; 6 ran
01/02/06 Wed – 4×1,600 = 4 mi; lo 80’s, calm; 6 ran
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