12/28/05 Wed – rain
12/26/05 Mon – 8×600 = 3 mi; 3 ran
12/21/05 Wed – 4×1600 = 4 mi;
12/19/05 Mon – 3x(400; 600; 400) = 2 5/8 mi;
12/14/05 Wed – 800; 1200; 1600; 1200; 800 = 3 1/2 mi; lo 50’s, calm; 5 ran
12/12/05 Mon – 800; 2×600; 400; 2×600; 800 = 2 3/4 mi; lo 50’s calm; 3 ran
12/07/05 Wed – 3×1600; 1200 = 3 3/4 mi; lo 50’s, calm; 2 ran
12/05/05 Mon – 400; 4×800; 400 = 2 1/2 mi; lo 50’s, calm; 3 ran
11/30/05 Wed – 800; 2×600; 3×400; 2×600; 800 = 3 1/4 mi; lo 60’s calm; 3 ran
11/28/05 Mon – 3x(800; 400); 800 = 2 3/4 mi; lo 60’s, calm; lite mist; 9 ran
11/23/05 Wed – 2×1600; 2×1200 = 3 1/2 mi; mid 60’s, calm; 7 ran
11/21/05 Mon – 800; 600; 3×400; 600; 800 = 2 1/2 mi; mid 60’s, calm; 10 run
11/16/05 Wed – 1600; 3×1200 = 3 1/4 mi; mid 60’s calm; 7 ran
11/14/05 Mon – 5×800 = 2 1/2 mi; hi 60’s calm; 8 ran
11/09/05 Wed – 3×1600 = 3 mi; lo 60’s calm, no rain; 4 ran
11/07/05 Mon – 6×600 = 2 1/4 mi; mid 60’s, breeze; 10 ran
11/02/05 Wed – 1600; 2×800; 1600 = 3 mi; hi 50’s, calm; 6 ran
Daylight savings ends – retain short recovery, decrease speed, begin increasing total interval length
10/31/05 Mon – 400; 4×600; 400 = 2 mi; mid 60’s, calm; 7 ran
10/26/05 Wed – 800; 1200; 1600; 1200 = 3 mi; mid 60’s, calm; 7 ran
10/24/05 Mon – 4×600; 2×400 = 2 mi; mid 60’s, calm; 13 ran
10/19/05 Wed – 1200; 3×800; 1200 = 3 mi; mid 60’s, breeze; 6 ran
10/17/05 Mon – 800; 600; 400; 600; 800 = 2 mi; lo 70’s, calm; 11 ran
10/12/05 Wed – 2x(800; 1600) = 3 mi; lo 70’s, calm; 10 ran
10/10/05 Mon – 8×400 = 2 mi; beautiful, mid 70’s, calm; 15.5 ran
10/05/05 Wed – 4×1200 = 3 mi; hi 60’s, breeze; 7 ran
10/03/05 Mon – 2x(600; 400; 600) = 2 mi; lo 70’s calm; 12.5 ran
09/28/05 Wed – 6×800 = 3 mi; lo 70’s, calm; 7 ran
09/26/05 Mon – 800; 4×400; 800 = 2 mi; hi 60’s, lt breeze; 13 ran
09/21/05 Wed – 800; 2×1600; 800 = 3 mi; lo 70’s, calm; 5 ran
09/19/05 Mon – 600; 5×400; 600 = 2 mi; hi 70’s, calm; 10 ran
09/14/05 Wed – 2×1200; 3×800 = 3 mi; mid 70’s, lt breeze; 6 ran
09/12/05 Mon – 2×600; 2×400; 2×600 = 2 mi; hi 60’s, lt breeze; 6 ran
09/12/05 Change to longer interval distances, short recovery, total distance unchanged; tempo focus.
Winter is here with it’s short, cool days.On 9/12 we switched to tempo focused longer intervals – slower paced with less recovery. Total distances remained at 2 miles on Monday and 3 on Wednesday. At the end of daylight savings we began to slowly increase the total distance run, focusing on an endurance base during the winter. In January through March, the total Monday miles will be 3 and Wednesday miles will be 4. In February and March, there will be minimal variations in the repeats, to help in learning pace and rythym.
09/07/05 Wed – 800; 600; 5×400; 600; 800 = 3 mi; hi 60’s, breeze; 4 ran
09/05/05 Mon – (Labor Day) 600; 400 3x(300;150); 400 = 2 mi; lo 70’s lt breeze; 5 ran
08/31/05 Wed – 3x(400; 800; 400) = 3 mi; mid 70’s, breeze; 5 ran
08/29/05 Mon – 600; 2×400; 4×200; 400; 600 = 2 mi; lo 70’s breeze; 9 ran
08/24/05 Wed – 4x(500; 400; 300) = 3 mi; lo 70’s, lt breeze; 4 ran
08/22/05 Mon – 3x(400;200;400);200 = 2 mi; lo 70’s, calm; 9 ran
08/17/05 Wed – 12×400 = 3 mi; lo 70’s calm; 6 ran
08/15/05 Mon – 500; 400; 300; 4×200; 300; 400; 500 = 2 mi; lo 70’s, calm; 8 ran
08/10/05 Wed – 2×400; 800; 4×400; 800; 2×400 = 3 mi; hi 70’s lt breeze; 6 ran
08/08/05 Mon – 600; 400 3x(300;150); 400 = 2 mi; hi 70’s lt breeze; 13 ran
08/03/05 Wed – 4x(500; 400; 300) = 3 mi; lo 80’s lt breeze; 5 ran
08/01/05 Mon – 4x(400; 2×200) = 2 mi; lo 80’s lt breeze; 10 ran
07/27/05 Wed – 2x(800; 4×400) = 3 mi; hi 70’s, lt breeze; 5 ran
07/25/05 Mon – 500; 400; 300; 4×200; 300; 400; 500 = 2 mi; low 80’s, lt breeze; 4 ran
Switch to short, fast speed and mechanics work, total distances will not change.
07/20/05 Wed – 2x(1200; 3×400) = 3 mi hi 80’s lt breeze; 2 ran
07/18/05 Mon – 600; 600; 400; 300; 300; 400; 600 = 2 mi; lo 80’s, lt breeze; 6 ran
07/13/05 Wed – 4x(800; 400) = 3 mi; hi 80’s, breeze; 5 ran
07/11/05 Mon – 8×400 = 2 mi; mid 80’s; 6 ran
07/06/05 Wed – 3x(800; 400; 400) = 3 mi; lo 80’s, breeze; 4 ran
07/04/05 Mon – 4th of July – off to the races
06/29/05 Wed – 400; 600; 800; 1200; 800; 600; 400 = 3 mi; mid 80’s, breeze; 6 ran
06/27/05 Mon – 600; 400; (4×300;150); 400 = 2 mi; lo 80’s, breeze; 6 ran
06/22/05 Wed – 2×800; 600; 400; 600; 2×800 = 3 mi; hi 60’s, breeze; 7 ran
06/20/05 Mon – 600; 5×400; 600 = 2 mi; hi 60’s, breeze, 6 ran
06/15/05 Wed – 800; 600; 5×400; 600;800 = 3 mi; mid 70’s breeze; 4 ran
06/13/05 Mon – 2×600; 400; 2×300; 400; 600 = 2 mi; mid 70’s calm, 7 ran
06/08/05 Wed – 6×800 = 3 mi; mid 60’s; 4 ran
06/06/05 Mon – 8×400 = 2 mi; lo 60’s, windy 6 ran
06/01/05 Wed – 3x(800; 400; 400) = 3 mi; hi 60’s; 4 ran
05/30/05 Mon – 600; 4x(300, 150); 2×400 = 2 mi; lo 70’s breeze; 3 ran; Memorial Day
05/25/05 Wed – 2x(800; 4×400) = 3 mi; hi 70’s calm; 6 ran
05/23/05 Mon – 400; 2×200; 2×300; 2×400; 2×500 = 2 mi; mid 70’s, breeze; 7 ran
05/18/05 Wed – 4x(800; 400) = 3 mi; hi 60’s, calm; 3 ran
05/16/05 Mon – 2×500; 2×400; 2×300; 2×200; 400 = 2 mi; hi 60’s, breeze; 9 ran
05/11/05 Wed – 3×600; 4x(300; 150); 2×600 = 3 mi; lo 60’s, windy; 6 ran
05/09/05 Mon – 500; 400; 300; 200; 400; 200; 300; 400; 500 = 2 mi; 60’s breeze; 6 ran
05/04/05 Wed – Rained out. In May!!!
05/02/05 Mon – 800; 200; 200; 300; 300; 400; 600 = 2 mi; breezy mid 60’s; 6 ran
04/27/05 Wed – 12×400 = 3 mi; mid 60’s, breezy; 4 ran
04/25/05 Mon – 4x(400; 300); 400 = 2 mi; mid 60’s, breezy; 4 ran
04/20/05 Wed – 3x(800; 400; 300; 150) = 3.2 mi; lo 60’s, windy; 5 ran
04/18/05 Mon – 2x(500; 400; 300; 400) = 2 mi; lo 60’s, windy; 8 ran
04/13/05 Wed – 3×400; 2x(300; 600; 300); 3×400 = 3 mi; lo 60’s, windy; 4 ran
04/11/05 Mon – 600; 5×400; 600 = 2 mi; lo 60’s, windy at start; 5 ran
04/06/05 Wed – 800; 2×400; 4×300; 3×400; 800 = 3 mi; mid 60’s; 3 ran
04/04/05 Mon – 600; 2×400; 2×200; 2×400; 600 = 2 mi; lo 60’s, sunshine! 7 ran
DAYLIGHT SAVINGS TIME! End of long intervals, short recovery; endurance period
03/30/05 Wed – 800; 600; 400; 4×300; 400; 600; 800 = 4 mi; hi 50’s; 5 ran
03/28/05 Mon – 600; 3(500; 400; 300); 600 = 3 mi; mid 50’s; 2 ran
03/23/05 Wed – 3×800; 2×1200; 2×800 = 4 mi; hi 50’s; 6 ran
03/21/05 Mon – 3×600; 4×400; 600; 2×400 = 3 mi; low 60’s, scattered sprinkles; 2 ran
03/16/05 Wed – 1600; 1200; 800; 1200; 1600 = 4 mi; mid 60’s; 2 ran
03/14/05 Mon – 600; 2×500; 2×400; 300; 400; 300; 400; 600 = 3 mi; hi 60’s; 6 ran
03/09/05 Wed – 800; 2000; 1600; 2000 = 4 mi; mid 60’s; 2 ran
03/07/05 Mon – 3x(600; 400; 400); 600 = 3 mi; low 60’s; 6 ran
03/02/05 Wed – 6×400 = 1.5 miles, recovery intervals; hi 50’s; 2 ran
02/28/05 Mon – 2×600; 500; 5×400; 500; 600 = 3 mi; hi 50’s; 8 ran
02/23/05 Wed – 800; 4×1200; 800 = 4 mi; hi 50’s; 4 ran
02/21/05 Mon – 600; 9×400; 600 = 3 mi; low 60’s NO rain; 5 ran
02/16/05 Wed – 2x(800; 1600; 800) = 4 mi; low 60’s, rain at end; 2 ran
02/14/05 Mon – 600; 2×500; 4×400; 2×500; 600 = 3 mi; Rain
02/09/05 Wed – 800; 1200; 2×1600; 1200 = 4 mi. hi 50’s; 3 ran
02/07/05 Mon – 800; 2×600; 2×400; 2×600; 800 = 3 mi. mid 50’s; 5 ran
02/02/05 Wed – 4×1600 = 4 mi. low 60’s another day in paradise; 3 ran
01/31/05 Mon – 12×400 = 3 mi. high 50’s calm again; 9 ran
01/26/05 Wed – 8×800 = 4 mi. high 50’s perfect weather again; 5 ran
01/24/05 Mon – 6×600; 3×400 = 3 mi. high 50’s perfect running weather; 9 ran
01/19/05 Wed – 1200; 1200; 1600; 1200; 1200 = 4 mi. mid 50’s; 4 ran
01/17/05 Mon – 3×600; 1200; 3×600 = 3 mi. Low 50’s calm & clear; 5 ran
01/12/05 Wed – 2x(800; 1600; 800) = 4 mi. Low 50’s, calm. 3 ran
01/10/05 Mon – 3×600; 3×400; 3×600 = 3 mi. Low 50’s, calm. 6 ran
01/05/05 Wed – 5000 = 3 mi. rain threat, cool; 2 ran
01/03/05 Mon -3x(400; 400; 600); 600 = 3 mi. brisk! 6 ran