Upcoming –
01/02/13 Wed – welcome back – go to 2013 for work-out
12/31/12 Mon – Happy New Year – no work-out
12/26/12 Wed – Merry Christmas – no work-out
12/24/12 Mon – Merry Christmas – no work-out
12/19/12 Wed – 2×400; 2×800; 2×1,600 = 3.50 miles total
Continue increasing interval length and total miles; shorter recovery and slower pace
Completed –
12/31/12 Mon – Happy New Year – no work-out
12/26/12 Wed – Merry Christmas – no work-out
12/24/12 Mon – Merry Christmas – no work-out
12/19/12 Wed – 2×400; 2×800; 2×1,600 = 3.5 mi; lo 50’s; 6 ran
12/17/12 Mon – 12×400 = 3 mi; mid 50’s; 6 ran
12/12/12 Wed – 800; 3×1,600 = 3.50 mi; hi 40’s; 4 ran
12/10/12 Mon – 3×600; 2×400; 3×600 = 2.75 mi; lo 50’s 2 ran
12/05/12 Wed – 1,600; 800; 400; 800; 1,600 = 3.25 mi; mid 50’s
12/03/12 Mon – 400; 6×600; 400 = 2.75 mi; mid 50’s;
11/28/12 Wed – 1,600; 2×1,200; 800; 400 = 3.25 mi; hi 50’s, rain threat; 3 ran
11/26/12 Mon – 3×400; 2×800; 3×400 = 2.5 mi; hi 50’s; 4 ran
11/21/12 Wed – 400; 2×800; 2×1,600 = 3.25 mi; lo 60’s; 4 ran
11/19/12 Mon – 3x(400; 800) = 2.25 mi; lo 60’s; 4 ran
11/14/12 Wed – 2×1,200; 2×1,600 = 3.25 mi; lo 60’s; 4 ran
11/12/12 Mon – 400; 600; 2×800; 600; 400 = 2.25 mi; lo 60’s; 6 ran
11/07/12 Wed – 800; 2×1,600; 800 = 3 mi; hi 50’s; 2 ran
11/05/12 Mon – 3×400; 2×800; 2×400 = 2.25 mi; lo 60’s; 4 ran
10/31/12 Wed – 400; 600; 800; 1,200; 800; 600; 400 = 3 mi; lo 60’s; 2 ran
10/29/12 Mon – 9×400 = 2.25 mi; lo 60’s; 6 ran
Start increasing interval length and total miles; shorter recovery and easier pace
10/24/12 Wed – 6×800 = 3 mi; mid 60’s; 5 ran
10/22/12 Mon – 8×400 = 2 mi; lo 60’s, lt rain; 3 ran
10/17/12 Wed – 2×800; 4×400; 2×800 = 3 mi; hi 60’s; 7 ran
10/15/12 Mon – 400; 4x(400; 200); 400 = 2 mi; hi 60’s; 5 ran
10/10/12 Wed – 1,200; 3×800; 3×400 = 3 mi; lo 60’s, lt mist; 3 ran
10/08/12 Mon – 2×600; 3×400; 4×200 = 2 mi; mid 60’s 3 ran
10/03/12 Wed – 3×400; 2×600; 3×800 = 3 mi; mid 70’s; 7 ran
10/01/12 Mon – 2×400; 4x(300, 50 jog, 150 sprint); 2×400 = 2.2 mi; mid 70’s; 3 ran
09/26/12 Wed – 6×800 = 3 mi; mid 60’s; 7 ran
09/24/12 Mon – 8×400 = 2 mi; mid 60’s; 3 ran
09/19/12 Wed – 400; 600; 800; 1,200; 800; 600; 400 = 3 mi; mid 60’s; 3 ran
09/17/12 Mon – 2×400; 600; 800; 600; 400 = 2 mi; hi 60’s; 4 ran
09/12/12 Wed – 3×600; 5x(300, 50 jog, 150 sprint); 3×600 = 3.1 mi; lo 70’s; 5 ran
09/10/12 Mon – 800; 600; 400; 600; 800 = 2 mi; lo 70’s; 4 ran
09/05/12 Wed – 800; 2×600; 2×400; 2×600; 800 = 3 mi; lo 70’s; 7 ran
09/03/12 Mon – Labor Day
08/29/12 Wed – 8×600 = 3 mi; mid 70’s; 7 ran
08/27/12 Mon – 400; 4x(400; 200); 400 = 2 mi; mid 70’s; 4 ran
08/22/12 Wed – 4x(800; 400); 3 mi; mid 70’s; 3 ran
08/20/12 Mon – 8×400 = 2 mi; mid 70’s; 3 ran
08/15/12 Wed – 2×800; 400; 4×200; 400; 2×800 = 3 mi; mid 80’s; 5 ran
08/13/12 Mon – 3×400; 3x(300, 50 jog, 150 sprint); 2×400 = 2.2 mi; mid 80’s; 5 ran
08/08/12 Wed – 3×600; 5x(300, 50 jog, 150 sprint); 3×600 = 3.1 mi; hi 70’s; 5 ran
08/06/12 Mon – 400; 4x(400; 200); 400 = 2 mi; mid 70’s; 2 ran
08/01/12 Wed – 2x(800; 2×400; 800)= 3 mi; hi 70’s; 4 ran
07/30/12 Mon – 2x(600; 400 ; 600) = 2 mi; lo 80’s; 3 ran
07/25/12 Wed – 2×800; 4×400; 2×800 = 3 mi; lo 70’s; 7 ran
07/23/12 Mon – 8×400 = 2 mi; lo 70’s; 3 ran
07/18/12 Wed – 6 x 800 = 3 mi; mid 70’s; 2 ran
07/16/12 Mon – 3×400; 4×200; 3×400 = 2 mi; lo 80’s; 0 ran
07/11/12 Wed – 800; 2×600; 2×400; 2×600; 800 = 3 mi; hi 70’s; _ ran
07/09/12 Mon – 3×400; 3x(300, 50 jog, 150 sprint); 2×400 = 2.2 mi; hi 70’s 4 ran
07/04/12 Wed – Went 4th of July racing
07/02/12 Mon – 600; 2×400; 2×200; 2×400; 600 = 2 mi; mid 70’s; 4 ran
06/27/12 Wed – 8×600 = 3 mi; hi 70’s; 4 ran
06/25/12 Mon – 400; 4x(400; 200); 400 = 2 mi; mid 70’s; 3 ran
06/20/12 Wed – 2×800; 4×400; 2×800 = 3 mi; lo 70’s; 3 ran
06/18/12 Mon – 3×400; 4×200; 3×400 = 2 mi; hi 70’s; 3 ran
06/13/12 Wed – 800; 2x(1,200, 800) = 3 mi; mid 70’s; 5 ran
06/11/12 Mon – 3×400; 3x(300, 50 jog, 150 sprint); 2×400 = 2.2 mi; lo 70’s; 2 ran
06/06/12 Wed – 6×800 = 3 mi; mid 70’s; 5 ran
06/04/12 Mon – RAIN! In June???
05/30/12 Wed – 800; 2×600; 2×400; 2×600; 800 = 3 mi; lo 70’s; 7 ran
05/28/12 Mon – No work-out – Memorial Day
05/23/12 Wed – 800; 400; 800; 1,600; 800; 400; 800 = 3.5 mi; lo 70’s; 7 ran
05/21/12 Mon – 600; 400; 2×200; 800; 2×200; 400; 600 = 2.5 mi; lo 70’s; 3 ran
05/16/12 Wed – 2×800; 400; 3x(300, 50 jog, 150 sprint); 400; 2×800 = 3.4 mi; lo 70’s; 5 ran
05/14/12 Mon – 2×600; 400; 4×200; 400; 2×600 = 2.5 mi; hi 60’s; 2 ran
05/09/12 Wed – 2×800; 6×400; 2×800 = 3.5 mi; lo 70’s; 5 ran
Changing to speed focus – shorter intervals and total, faster pace and longer recovery.
05/07/12 Mon – cancelled; high school track meet
05/02/12 Wed – cancelled; high school track meet
04/30/12 Mon – 6×800 = 3 mi; hi 60’s; 3 ran
04/25/12 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; lo 70’s; 7 ran
04/23/12 Mon – 12×400 = 3 mi; lo 70’s; 3 ran
04/18/12 Wed – 2x(1,600; 800); 1,600 = 4 mi; hi 60’s; 7 ran
04/16/12 Mon – 400; 2×600; 2×800; 2×600; 400 = 3 mi; hi 60’s; 3 ran
04/11/12 Wed – 2×1,200; 2×800; 2×1,200 = 4 mi; mid 50’s; 8 ran
04/09/12 Mon – 8×600 = 3 mi; mid 50’s; 3 ran
04/04/12 Wed – 4×1,600 = 4 mi; 60’s; 7 ran
04/02/12 Mon -4x(400; 800) = 3 mi; 60’s; 4 ran
03/28/12 Wed – 800 2×1,200; 2×1,600 = 4 mi; hi 50’s; 9 ran
03/26/12 Mon -2×400; 4×600; 2×800 = 3 mi; hi 50’s; 3 ran
03/21/12 Wed – 2x(1,600; 800); 1,600 = 4 mi; hi 50’s; 5 ran
03/19/12 Mon – 12×400 = 3 mi; hi 50’s; 4 ran
03/15/12 Wed – rained out
03/13/12 Mon – 2×400; 4×800; 2×400 = 3 mi; lo 50’s; 8 ran
03/08/12 Wed – 4×1,600 = 4 mi; lo 50’s; 5 ran
03/06/12 Mon – 6×800 = 3 mi; lo 50’s; 3 ran
02/29/12 Wed – 2x(1,200; 800; 1,200) = 4 mi; lo 50’s; 3 ran
02/27/12 Mon – 8×600 = 3 mi; lo 50’s 4 ran
02/22/12 Wed – 800; 3×1,600; 800 = 4 mi; mid 50’s; 4 ran
02/20/12 Mon – 4x(400; 800) = 3 mi; hi 50’s; 3 ran
02/15/12 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; mid 50’s; 6 ran
02/13/12 Mon – 6×800 = 3 mi; rain; 1 ran
02/08/12 Wed – 2x(1,600; 800); 1,600 = 4 mi; hi 50’s, 5 ran
02/06/12 Mon – 12×400 = 3 mi; hi 50’s; 5 ran
02/01/12 Wed – 4×1,600 = 4 mi; mid 50’s; 7 ran
01/30/12 Mon – 2×400; 4×800; 2×400 = 3 mi; mid 50’s; 7 ran
01/25/12 Wed – 2x(1,200; 800; 1,200) = 4 mi; mid 50’s; 6 ran
01/23/12 Mon – 8×600 = 3 mi; lo 50’s; 4 ran
01/18/12 Wed – 400; 800; 1,200; 1,600; 1,200; 800; 400 = 4 mi; lo 50’s; 8 ran
01/16/12 Mon – 4x(400; 800) = 3 mi; hi 40’s; 2 ran
01/11/12 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 60’s; 5 ran
01/09/12 Mon – 3×1,600 = 3 mi; lo 60’s; 4 ran
01/04/12 Wed – 4×1,600 = 4 mi; lo 60’s; 5 ran
01/02/12 Mon – 6×800 = 3 mi; hi 50’s; 3 ran
This first week of 2012 begins 6 to 8 weeks of long, slower, intervals with short recoveries to focus on endurance. Intervals will total 3 miles on Mondays and 4 on Wednesdays
End of 2011. 2012 begins 3 total miles on Mondays and 4 on Wednesdays
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