01/01/14 Wed – New Year’s Day – gone racing
Beginning 10/14/13 – we transition to endurance focused intervals. Interval distances and total distances are gradually increased to a maximum total distance of four miles on Wednesdays and three on Mondays by the end of 2013. The running pace is slightly slower and recovery times shorter.
Completed –
12/30/13 Mon – 800; 600; 2×400; 2×200; 2×400; 600; 800 = 3 mi; lo 50’s; 3 ran
12/25/13 Wed – Merry Christmas
12/23/13 Mon – 12×400 = 3 mi; lo 50’s; 2 ran
12/18/13 Wed – 3(1,600; 400) = 3 – 3/4 mi; hi 40’s; 3 ran
12/16/13 Mon – 4x(400; 400; 200); 400 = 2 – 3/4 mi; hi 40’s; 3 ran
12/11/13 Wed – school function – restricted track access
12/09/13 Mon – no work-out, too cold
12/04/13 Wed – 400; 1,200; 800; 2x(400; 1,200) = 3 – 1/2 mi; lo 40’s; 2 ran
12/02/13 Mon – 2×800; 3×400; 2×800 = 2 – 3/4 mi; mid 40’s; 2 ran
11/27/13 Wed – Rest day – race Thanksgiving day
11/25/13 Mon – 2×600; 2×400; 2×200; 2×400; 2×600 = 2 – 3/4 mi; mid 50’s; 3 ran
11/20/13 Wed – rained out
11/18/13 Mon – 5×800 = 2 – 1/2 mi; lo 60’s; 3 ran
11/13/13 Wed – 2x(1,600; 400); 1,600 = 3 – 1/2 mi; mid 60’s; 3 ran
11/11/13 Mon – 2x(800; 600; 400) = 2 – 1/4 mi; mid 60’s; 2 ran
11/06/13 Wed – 4x(400; 800); 400 = 3 – 1/4 mi; mid 60’s; 4 ran
11/04/13 Mon – 4x(600; 400) = 2 – 1/2 mi; lo 60’s; 2 ran
end daylight savings time
10/30/13 Wed – 1,200; 800; 1,200; 800; 1,200 = 3 – 1/4 mi; mid 60’s; 5 ran
10/28/13 Mon – 2×800; 400; 2×800 = 2 – 1/4 mi; lo 60’s; 3 ran
10/23/13 Wed – 1,600; 400; 1,200; 400; 1,600 = 3 – 1/4 mi; mid 60’s; 6 ran
10/21/13 Mon – 3x(600; 400; 200) = 2 – 1/4 mi; mid 60’s; 4 ran
10/16/13 Wed – 1,600; 2×800; 1,600 = 3 mi; hi 60’s; 6 ran
10/14/13 Mon – 9×400 = 2 – 1/4 mi; hi 60’s; 6 ran
begin transition to endurance focus: longer intervals; slower pace
10/09/13 Wed – 1,600; 400; 1200; 400; 800; 400 = 3 mi; lo 60’s; 6 ran
10/07/13 Mon – 600; (300; 50 jog; 150 sprint); 400; (300; 50 jog; 150 sprint); 600; (300; 50 jog; 150 sprint) = 2 mi; lo 60’s; 2 ran
10/03/13 Wed – 4x(800; 200); 800 = 3 mi; lo 60’s; 4 ran
10/01/13 Mon – 3×400; 4×200; 3×400 = 2 mi; mid 60’s; 3 ran
09/25/13 Wed – 4x(800; 400) = 3 mi; lo 70’s; 5 ran
09/23/13 Mon – 8×400 = 2 mi; mid 60’s; 2 ran
09/17/13 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 70’s; 5 ran
09/15/13 Mon – ? = 2 mi; mid 70’s; ? ran
09/10/13 Wed – 6×800 = 3 mi; mid 70’s; 4 ran
09/08/13 Mon – 3x(200;2×400); 200 = 2 mi; mid 70’s; 3 ran
09/04/13 Wed – 2×400; 4×800; 2×400 = 3 mi; hi 70’s; 6 ran
09/02/13 Mon – Holiday. One ran
08/28/13 Wed – 1,200; 2×800; 1,200; with 200’s between and at end = 3 mi; hi 70’s; 4 ran
08/26/13 Mon – 200; 5x(400; 200) = 2 mi; hi 70’s; two ran
08/21/13 Wed – 4x(400; 800) = 3 mi; mid 70’s; two ran
08/19/13 Mon – 3x(400; 200; 400); 200 = 2 mi; mid 70’s 2 ran
08/14/13 Wed – 1,200; 2×800; 1,200; with 200’s between and at end = 3 miles total
08/12/13 Mon – 200; 5x(400; 200) = 2 miles
08/07/13 Wed – 4x(800; 200); 800 = 3 mi; mid 70’s; 3 ran
08/05/13 Mon – 8×400 = 2 mi
07/25/13 Wed – 4x(800; 200); 800 = 3 mi; mid 70’s; 4 ran
07/22/13 Mon – 8×400 = 2 mi
07/17/13 Wed – 3x(400; 800; 400) = 3 mi; mid 70’s; 2 ran
07/15/13 Mon – 2×400; 2×200; 2x(300; 50 jog; 150 sprint); 2×200; 2×400 = 2 mi; hi 70’s; 3 ran
07/10/13 Wed – 2×800; 4×400; 2×800 = 3 mi; hi 70’s; 4 ran
07/08/13 Mon – 600; 2x(400; 200; 400); 600 = 2 mi; hi 70’s; 2 ran
07/03/13 Wed – Pre Fourth of July break
07/01/13 Mon – 3×400; 4×200; 3×400 = 2 mi
06/26/13 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi
06/24/13 Mon – 600; 2×400; 2×200; 2×400; 600 = 2 mi
06/19/13 Wed – 1,200; 2×800; 2x(300; 50 jog; 150 sprint); 800 = 3 mi; lo 60’s; 4 ran
06/17/13 Mon – 2×400; 4x(300; 50 jog; 150 sprint); 2×400 = 2 mi; lo 60’s; 3 ran
06/12/13 Wed – 2×1,200; 2x 800; 2×400 = 3 mi; mid 60’s; 4 ran
06/10/13 Mon – 8×400 = 2 mi; mid 60’s; 3 ran
06/05/13 Wed – 2×400; 2×800; 2×1,200 = 3 mi; mid 60’s; 4 ran
06/03/13 Mon – 3×400; 4×200; 3×400 = 2 mi; mid 60’s; 3 ran
05/29/13 Wed – 1,200; 800; 5×400; 800 = 3 mi; mid 60’s; 5 ran
05/27/13 Mon – 3×400; 6×200; 2×400 = 2 mi; mid 60’s; 3 ran
05/22/13 Wed – 6×800 = 3 mi; lo 60’s; 4 ran
05/20/13 Mon – 2×400; 4x(300; 50 jog; 150 sprint); 2×400 = 2 mi; mid 60’s; 3 ran
05/15/13 Wed – 2x(800; 2×600); 800 = 3 mi; lo 60’s; 4 ran
05/13/13 Mon – 2 mi; server down – data lost
05/08/13 Wed – 3 mi; server down – data lost
05/06/13 Mon – 2 mi; server down – data lost
05/01/13 Wed – 2×800; 4×400; 2×800 = 3 mi; lo 70’s; 4 ran
04/29/13 Mon – 8×400 = 2 mi; lo 70’s; 3 ran
Beginning 04/29/13 – we are in six to eight weeks of speed work – shorter total miles and interval distances with longer recovery times to allow running at a faster pace.
04/24/13 Wed – 1,200; 3×800; 1,200 = 3 mi; hi 60’s; 4 ran
04/22/13 Mon – 400; 3x(600; 400) = 2.25 mi; hi 60’s; 4 ran
04/17/13 Wed – 2×800; 2×400; 800; 400; 2×800 = 3.25 mi; lo 60’s; three ran
04/15/13 Mon – 2×600; 3×400; 2×600 = 2.25 mi; hi 50’s; 5 ran
04/10/13 Wed – 2×1,200; 800; 2×1,200 = 3.5 mi; lo 60’s 2 ran
04/08/13 Mon – 2×400; 4×600; 2×400 = 2.5 mi; lo 60’s; 0 ran
04/03/13 Wed – 2×1,600; 1,200; 1,600 = 3.75 mi; mid 60’s; 3 ran
04/01/13 Mon – 2×400; 2×600; 800; 2×600; 400 = 2.75 mi; mid 60’s; 2 ran
03/27/13 Wed – 4×1,600 = 4 mi; lo 60’s; 3 ran
03/25/13 Mon – 400×11 = 2.75 mi; mid 60’s; 2 ran
Beginning 03/25/13 – six to eight weeks of transition from endurance to speed work. We will gradually shorten the total miles and interval distances with increasing recovery times to allow running at a faster pace.
03/19/13 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; mid 60’s; 5 ran
03/17/13 Mon – 2×600; 3×800; 2×600 = 3 mi; mid 60’s; 4 ran
03/13/13 Wed – 2×400; 2×800; 1,600; 2×800; 2×400 = 4 mi; lo 70’s; 4 ran
03/11/13 Mon – 8×600 = 3 mi; lo 60’s; 3 ran
03/06/13 Wed – 2x(1,200; 800; 1,200) = 4 mi; mid 50’s; 4 ran
03/04/13 Mon – 2×400; 4×800; 2×400 = 3 mi; mid 50’s; 2 ran
02/27/13 Wed – 4×1,600 = 4 mi; hi 50’s; 4 ran
02/25/13 Mon – 2x(800; 400; 600); 800; 400 = 3 mi; hi 50’s; 3 ran
02/20/13 Wed – 800; 3×1,600; 800 = 4 mi; lo 50’s; 5 ran
02/18/13 Mon (holiday) – 6×800 = 3 mi; mid 50’s; 3 ran
02/13/13 Wed – 2x(800; 1,600; 800) = 4 mi; lo 60’s; 4 ran
02/11/13 Mon – 3×400; 3×800; 3×400 = 3 mi; hi 50’s; 3 ran
02/06/13 Wed – 2×800; 2×1,600; 2×800 = 4 mi; lo 50’s; 3 ran
02/04/13 Mon – 600; 3x(400; 800); 600 = 3 mi; mid 50’s; 3 ran
01/30/13 Wed – 2x(400; 800); 1,600; 2x(800; 400) = 4 mi; hi 50’s; 4 ran
01/28/13 Mon – 3×400; 2×600; 3×800 = 3 mi; mid 50’s; 3 ran
01/23/13 Wed – 2×400; 2×800; 1,600; 2×800; 2×400 – 4 mi; mid 50’s; 4 ran
01/21/13 Mon – 400; 2×600; 2×800; 2×600; 400 = 3 mi; lo 50’s, sprinkles; 2 ran
01/16/13 Wed – 2×800; 2×1,600; 2×800 – 4 mi; lo 50’s; 3 ran
01/14/13 Mon – 3x(400; 800; 400) = 3 mi; hi 40’s; 3 ran
max interval lengths and total distance
01/09/13 Wed – 5×1,200 + 3.75 mi; hi 40’s; 2 ran
01/07/13 Mon – 2×400; 4×800; 2×400 = 3 mi; mid 50’s; 2 ran
01/02/13 Wed – 5×1,200 – 3.75 mi; three ran; mid 50’s;
12/31/12 Mon – Happy New Year – no 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 = 3.5 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