Upcoming –
12/28/11 Wed – 1,200; 3×1,600 = 3 3/4 miles total
12/26/11 Mon – 800; 3x(400; 800) = 2 3/4 miles total
Completed –
12/28/11 Wed – 1,200; 3×1,600 = 3 3/4 mi; lo 50’s 5 ran
12/26/11 Mon – 800; 3x(400; 800) = 2 3/4 mi; hi 40’s; 4 ran
12/21/11 Wed – 800; 1,600; 1,200; 1,600; 800 = 3 3/4 mi; lo 50’s; 5 ran
12/19/11 Mon – 2×800; 3×400; 2×800 = 2 3/4 mi; lo 50’s; 3 ran
12/14/11 Wed – 400; 800; 1,200; 1,600; 1,200; 800 = 3 3/4 mi; lo 50’s; 5 ran
12/12/11 Mon – 800; 3x(400; 800) = 2 3/4 mi; hi 40’s; 2 ran
12/07/11 Wed – 3×400; 2×800; 2×1,600 = 3 3/4 mi; mid 50’s; 5 ran
12/05/11 Mon – 3×400; 2×600; 2×800 = 2 1/2 mi; mid 50’s; 2 ran
11/30/11 Wed – 1,200; 3×1,600 = 3 3/4 mi; mid 50’s windy; 8 ran
11/28/11 Mon – 3x(400; 800); 400 = 2 1/2 mi; hi 50’s; 4 ran
11/23/11 Wed – Thanksgiving eve – no work-out; prepare for Turkey Trots
11/21/11 Mon – 5×800 = 2 1/2 mi; mid 50’s; four ran
11/16/11 Wed – 2x(800; 1,600); 800 = 3 1/2 mi; mid 60’s 8 ran
11/14/11 Mon – 2x(800; 600) ; 800 = 2 1/4 mi lo 60’s; 5 ran
11/09/11 Wed – 2×800; 2×400; 2×1,600 = 3 1/2 mi; hi50’s; 9 ran
11/07/11 Mon – 6×600 = 2 1/4 mi; mid 50’s; 5 ran
11/02/11 Wed – 3×400; 3×800; 1,600 = 3 1/4 mi; mid 60’s; 13 ran
10/31/11 Mon – 4×800 = 2 mi mid 60’s; 4 ran
10/25/11 Wed – 400; 2x(800; 1,600) = 3 1/4 mi; mid 60’s; 9 ran
10/23/11 Mon – 4×800 = 2 mi; mid 60’s; 5 ran
10/19/11 Wed – 2×400; 2×800; 1,200; 1,600 = 3 1/4 mi; hi 60’s; 9 ran
10/17/11 Mon – 6×600 = 2 1/4 mi; hi 60’s; 5 ran
10/12/11 Wed – 800; 600; 5x(300, 150 sprint); 600; 800 = 3 mi; hi 60’s; 9 ran
10/10/11 Mon – 8×400 = 2 mi; hi 60’s; 5 ran
10/05/11 Wed – 2×400; 3×800; 1,600 = 3 mi; mid 50’s; 8 ran
10/03/11 Mon – rained out
09/28/11 Wed – 3×1,600 = 3 mi; lo 80’s; 8 ran
09/26/11 Mon – 600; 5×400; 600 = 2 mi; mid 70’s; 4 ran
09/21/11 Wed – 2×400; 800; 2×1,600 = 3 mi; hi 80’s; 10 ran
09/19/11 Mon – 600; 2×400; 2×200; 2×400; 600 = 2 mi; lo 80’s; 4 ran
09/14/11 Wed – 6×800 = 3 mi; lo 70’s; 6 ran
09/12/11 Mon – canceled – stadium being used for football
09/07/11 Wed – 2x(800; 1,200); 800 = 3 mi; lo 80’s; 7 ran
09/05/11 Mon, Labor Day – 8×400 = 2 mi; lo 70’s; 4 ran
08/31/11 Wed – 8×600 = 3 mi; lo 70’s; 7 ran
08/29/11 Mon – 600; 400; 4x(300, 150 sprint); 600 = 2 mi; mid 70’s; 5 ran
08/24/11 Wed – 4×400; 2×800; 1,600 = 3 mi; lo 80’s; 7 ran
08/22/11 Mon – 600; 5×400; 600 = 2 mi; lo 80’s
08/17/11 Wed – 2×400; 2×600; 2×800; 1,200 = 3 mi; mid 70’s; 6 ran
08/15/11 Mon – 800; 4×400; 800 = 2 mi; hi 70’s; 7 ran
08/10/11 Wed – 2x(800; 1,200); 800 = 3 mi; hi 70’s; 8 ran
08/08/11 Mon – 600; 2×400; 2×200; 2×400; 600 =2 mi; hi 70’s; 6 ran
08/03/11 Wed – 6×800 = 3 mi; lo 70’s; 2 ran
08/01/11 Mon – 600; 400; 4x(300, 150 sprint); 600 = 2 mi; lo 70’s; 6 ran
07/27/11 Wed – 2x(800; 1,200); 800 = 3 mi; hi 70’s; 8 ran
07/25/11 Mon – 8×400 = 2 mi; hi 70’s; 6 ran
07/20/11 Wed – 800; 600; 5x(300, 150 sprint); 600; 800 = 3 mi; 70’s; 8 ran
07/18/11 Mon – 600; 5×400; 600 = 2 mi; hi 70’s 6 ran
07/13/11 Wed – 8×600 = 3 mi; hi 60’s; 6 ran
07/11/11 Mon – 600; 2x(400; 200; 400); 600 = 2 mi; lo 70’s; 8 ran
07/06/11 Wed – 800; 2x(800; 400; 800) = 3 mi; hi 70’s; 10 ran
07/04/11 Mon – Holiday – went racing!
06/30/11 Wed – 2×800; 600; 3x(300, 150 sprint); 600; 800 = 3 mi; lo 80’s; 10 ran
06/28/11 Mon – 8×400 = 2 mi; hi 70’s; 9 ran
06/23/11 Wed – 6×800 = 3 mi; hi 70’s; 6 ran
06/21/11 Mon – 800; 3x(400; 200); 600 = 2 mi; hi 80’s; 8 ran
06/16/11 Wed – 2x(800; 1,200); 800 = 3 mi; lo 70’s; 8 ran
06/14/11 Mon – 2x(600; 400; 600) = 2 mi; hi 60’s; 6 ran
06/09/11 Wed – 2×800; 600; 400; 600; 2×800 = 3 mi; lo 70’s; 10 ran
06/07/11 Mon – 600; 5×400; 600 = 2 mi; hi 60’s; 7 ran
06/01/11 Wed – 2×800; 4×400; 2×800 = 3 mi; mid 60’s; 10 ran
05/30/11 Mon, Memorial Day – sprinkles; 2 ran
05/25/11 Wed – 600; 3x(800, 600) = 3 mi; mid 60’s; 8 an
05/23/11 Mon – 600; 2×400; 2×200; 2×400; 600 = 2 mi; hi 60’s; 8 ran
05/18/11 Wed – 800; 600; 5×400; 600; 800 = 3 mi; hi 60’s; 8 ran
05/16/11 Mon – 600; 2x(400; 200; 400); 600 = 2 mi; rain; 2 ran
05/11/11 Wed – 8×600 = 3 mi; mid 60’s, 7 ran
05/09/11 Mon – 8×400 = 2 mi; lo 70’s, 6 ran
05/04/11 Wed – 600; 3x(800, 600) = 3 mi; mid 70’s; 6 ran
05/02/11 Mon – 800; 3x(400; 200); 600 = 2 mi; lo 70’s; 5 ran
04/27/11 Wed – 1,200; 3×800; 1,200 = 3 mi; mid 60’s; 10 ran
04/25/11 Mon – 600; 2×400; 2×200; 2×400; 600 = 2 mi;lo 60’s; 4 ran
Switched to speed focused, shorter, faster intervals, longer rests
04/20/11 Wed – 2×1,200; 2×800; 2×1,200 = 4 mi; lo 60’s; 10 ran
04/18/11 Mon – 6×800 = 3 mi; lo 60’s; 4 ran
04/13/11 Wed – 4×1,600= 4 mi; hi 50’s; four ran
04/11/11 Mon – 12×400 = 3 mi
04/06/11 Wed – 3×800; 2×1,200; 1,600 = 4 mi
04/04/11 Mon – 8×600 = 3 mi
03/30/11 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; mid 60’s; 6 ran
03/28/11 Mon – 3x(600; 800); 600 = 3 mi; lo 60’s; 1 ran
03/23/11 Wed – 1,600; 2×800; 1,600 = 4 mi; mid 50’s; 6 ran
03/21/11 Mon – 2x(800; 1,600) = 3 mi; mid 50’s; 1 ran
03/16/11 Wed – 4×1,600 = 4 mi; hi 50’s; 6 ran
03/14/11 Mon – 2×800; 600; 400; 600; 2×800 = 3 mi; hi 50’s; 5 ran
03/09/11 Wed – 2x(800; 1,600; 800) = 4 mi; lo 60’s; 7 ran
03/07/11 Mon – 6×800 = 3 mi; mid 50’s; 5 ran
03/01/11 Wed – 3×800; 2×1,200; 1,600 = 4 mi; mid 50’s; 6 ran
02/28/11 Mon – 2×600;3×800; 2×600 = 3 mi; lo 50’s; 5 ran
02/23/11 Wed – 800; 3×1,600; 800 = 4 mi; hi 40’s; 5 ran
02/21/11 Mon – President’s Day; 8×600 = 3 mi; mid 50’s; 6 ran
02/16/11 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 50’s; 6 ran
02/14/11 Mon – 6×800 = 3 mi; mid 50’s; 2 ran
02/09/11 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; hi 50’s; 6 ran
02/07/11 Mon – 4x(800; 400) = 3 mi; lo 60’s; 9 ran
02/01/11 Wed – 800; 2×1,200; 2×1,600 = 4 mi; hi 50’s; 8 ran
01/31/11 Mon – 6×800 = 3 mi; lo 60’s; 6 ran
01/26/11 Wed – 4×1,600 = 4 mi; lo 60’s; 6 ran
01/24/11 Mon – 2×800; 600; 400; 600; 2×800 = 3 mi; mid 60’s; 5 ran
01/19/11 Wed – 1,200; 1,600; 800; 1,600; 1,200 = 4 mi; mid 50’s; 10 ran
01/17/11 Mon – 600; 3x(800; 600) = 3 mi; mid 50’s; 6 ran
01/12/11 Wed – 1,200; 1,600; 800; 1,600; 1,200 = 4 mi; lo 50’s; 8 ran
01/10/11 Mon – 8×600 = 3 mi; lo 50’s; 2 ran
01/05/11 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; lo 50’s; 4 ran
01/03/11 Mon – 4x(800; 400) = 3 mi; lo 50’s; 5 ran
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