July 26-4 miles (C) 7 miles (PC)
July 27-5 miles (C) 8 miles (PC)
July 28-9.5 miles (PC)
July 29-8 miles (C) 7 Miles (PC)
July 30-4 miles (C) 8.5 miles (PC)
July 31-4.5 miles (PC) 4 miles (C)
Weekly Total: 92.5 miles
Monday, August 2, 2010
July 18-24
July 18-2 mile warmup 3.1 mile race (15:34) 2 mile cooldown
July 19-4 miles (C) 8 miles (PC)
July 20-4 miles (C) 7 miles (PC)
July 21-4 miles (C) 8 miles (PC)
July 22-4 miles (C)
July 23-13 miles (E)
July 24-4 miles (C) 6 miles (PC)
Weekly Total: 69 miles
Sunday, July 18, 2010
July 11th - July 17
July 11- 18 miles (P, K, C)
July 12- 12 miles (C)
July 13- 7 miles (C) 8 Miles (T, J)
July 14- 7 miles (C) 6 miles (T, J)
July 15- 8 miles (T)
July 16- 6.5 (E) 4.5 (E)
July 17- 4.5 (E)
Weekly Total- 81.5
July 12- 12 miles (C)
July 13- 7 miles (C) 8 Miles (T, J)
July 14- 7 miles (C) 6 miles (T, J)
July 15- 8 miles (T)
July 16- 6.5 (E) 4.5 (E)
July 17- 4.5 (E)
Weekly Total- 81.5
Sunday, July 4, 2010
Jun 27-Jul 3
June 27- 3 miles (C)
June 28- 5 miles (C)
June 29- 8 miles (E) 5 miles (C)
June 30- 12 miles (Brown workout: 1200, 1000, 1000 * 2, 90 seconds rest between reps and 4 minutes between sets - 3:31, 2:55, 2:55. 3:30, 2:55, 2:54 finished with 5 200's in 32-33) 7 miles (C)
July 1- 12 miles (E) 6 miles (C)
July 2- 6 miles (C)
July 3- 5 miles (E) 4 miles (C)
Weekly Total: 73 miles
Jun 20-Jun 26
June 20- 2 mile warmup 3.1 mile race (16:53) 2 mile cooldown
June 21- 5 miles (C) 7 miles (E)
June 22-10 miles (C)
June 23-10 miles (E) 5 miles (C)
June 24-7 miles (C)
June 25-7 miles (C) 10 miles (E)
June 26-3 miles (E)
Saturday, June 19, 2010
Jun 13-Jun 19
June 13- 8 miles (C) 7 miles (PC)
June 14- 7 miles (C) 3 miles (E)
June 15- 7 miles (C) 8 miles (PC)
June 16- 5 miles (C)
June 17- 9 miles (PC) 3 miles (C)
June 18- 7 miles (C) 8 miles (PC)
June 19- 5 miles (C)
Weekly Total-77 miles
Sunday, June 13, 2010
Jun 6-Jun 12
Jun 6- 7 miles (C)
Jun 7- 7 miles (C)
Jun 8- 7 miles (C) 12 miles (E)
Jun 9- 8 miles (C) 8 miles (Track Workout 800, 200 X 4 200 recovery between 800, 400 recovery between sets; 218, 32, 218, 32, 217, 31, 214, 31)
Jun 10- 0 miles
Jun 11- 5 miles (C)
Jun 12- 2 mile warmup 3.1 mile race (1528) 2 mile cooldown, 5 miles (E)
Weekly Total: 66 miles
Jun 7- 7 miles (C)
Jun 8- 7 miles (C) 12 miles (E)
Jun 9- 8 miles (C) 8 miles (Track Workout 800, 200 X 4 200 recovery between 800, 400 recovery between sets; 218, 32, 218, 32, 217, 31, 214, 31)
Jun 10- 0 miles
Jun 11- 5 miles (C)
Jun 12- 2 mile warmup 3.1 mile race (1528) 2 mile cooldown, 5 miles (E)
Weekly Total: 66 miles
Saturday, June 5, 2010
May 30-June 5
May 30-2 mile warmup 3.1 mile race (1615) 2 mile cooldown
May 31-8 miles (E) 5 miles (C)
June 1-6 miles (C) 10 miles (E)
June 2-10 miles (Workout 2 mile warmup (400, 400, 800 X3, 200 rest between each, 400 between sets) 67, 68, 217, 67, 68, 219, 68, 67, 216., 7 miles (C)
June 3-3 miles (C)
June 4-6 miles (PC) 6 miles (C)
June 5-5 miles (C)
Weekly total-73 miles
May 23-29
May 23-5 miles (C) 7 miles (E)
May 24-5 miles (C) 7 miles (E)
May 25-12 miles (E) 5 miles (C)
May 26-7 miles (C)
May 27-10 miles (E)
May 28-7 miles (PC) 6 miles (C)
May 29-5 miles (C)
Weekly Total-76 miles
Tuesday, May 18, 2010
May 16-22
May 16- 2 mile warmup, 4 mile race (2104), 2 mile cooldown
May 17- 7 miles (E) 8 miles (C)
May 18-7 miles (C) 8 miles (PC)
May 19-7 miles (C) 2 mile warmup 16X400 (Avg. 65 pace last at 63) 2 mile cooldown
May 20-7 miles (C) 9 miles (PC)
May 21-5 miles (C)
May 22-5 miles (C) 5 miles (PC)
Weekly Total- 79 miles
Tuesday, May 11, 2010
May 9-15
May 9- 1 mile warmup 3.1 mile (1601) 2 mile cooldown
May 10- 8 miles (C)
May 11- 3 miles (C)
May 12- 5 miles (C) 1 mile warmup 10x800 (220 and below for each) 2 mile cooldown
May 13- 6 miles (C) 7 miles (E)
May 14-6 miles (C) 7 miles (T)
May 15- 1 mile warmup 3.1 mile race (1859) 1 miles cooldown, 5 miles (T)
Weekly total: 66 miles
Monday, May 3, 2010
May 2-8
May 2- 16 miles (P,K,K,J), 5 miles (C)
May 3-8 miles (PC) 5 miles (C)
May 4-7 miles (P,G,M)
May 5-0 miles
May 6-8 miles (T) 7 miles (C)
May 7-5 miles (C), Workout 1 mile warmup 6X800 225, 226, 223, 221, 217, 212 1 mile cooldown
May 8-6 miles (C) 5 miles (E)
Weekly Total: 77 miles
Wednesday, April 28, 2010
April 25-May 1
April 25- 2 mile warmup 3.1 mile race (1524) 2 mile cooldown, 5 miles (C)
April 26-6 miles (C) 7 miles (E)
April 27-6 miles (C) 8 miles (PC)
April 28-5 miles (C)
April 29-5 miles (C) 7 miles (PC)
April 30-6 miles (C) 7 miles (PC)
May 1-5 miles (C)
Weekly Total: 74 miles
Monday, April 19, 2010
April 18-April 24
April 18-18 miles (P,K)
April 19-5 miles (C) 7 miles (E)
April 20-5 miles (C) 8 miles (PC)
April 21- 5 miles (C) 1 mile warmup, 1000, 400 X5 (254,68) (253,65) (252,65) (253,66) (252,64) 1 mile cooldown
April 22-5 miles (C) 7 miles (T)
April 23-5 miles (C)
April 19-5 miles (C) 7 miles (E)
April 20-5 miles (C) 8 miles (PC)
April 21- 5 miles (C) 1 mile warmup, 1000, 400 X5 (254,68) (253,65) (252,65) (253,66) (252,64) 1 mile cooldown
April 22-5 miles (C) 7 miles (T)
April 23-5 miles (C)
Monday, April 12, 2010
April 11-17
April 11- 11 miles (E), 7 miles (C)
April 12- 7 miles (C)
April 13- 6 miles (C) 10 miles (E)
April 14-5 miles (E) 7 miles (P,A)
April 15- Workout 1 mile warmup 1 mile (439) 2 miles (949) 4X400 (64, 65, 65, 65) 2X800 (220, 218), 5 miles (T)
April 16-10 miles (P)
April 17- 7 miles (E)
Weekly Total: 81 miles
Wednesday, April 7, 2010
April 4-10
April 4- 6 miles (C), 10 miles (E)
April 5- 3 miles (C)
April 6- 1 mile warmup 2 mile (10:08) 800 (2:25) 2 mile (9:58) 1 mile (4:39) 1 mile cool down, 6 miles (C)
April 7- 8 miles (E) 5 miles (C)
April 8- 7 miles (C)
April 9- 6 miles (C) 5 miles (E)
April 10- 2 mile warmup 3.1 mile race (1516) 2 mile cooldown, 7 miles (C)
Weekly Total: 83 miles
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