Here are some more periods of training from past logs:
Format:
Date
AM run
PM run
Description
Strides
January to May 2006
16-Jan 2006
0
50
easy + strides
4
17-Jan
0
65
15' w/u + 5*5' on 3' off - w/ team felt easy + 10' c/d
18-Jan
0
70
easy, felt broken down
19-Jan
35
45
easy
20-Jan
0
30
easy
3*150
21-Jan
0
5.5 mi.
1 mi. w/u + 2:44 1k!?! + 4 mi.c/d SLOW!
6
1/22/2006, 50
0
0
off
23-Jan
0
50
easy
4*100
24-Jan
0
10 mi.
15 wu/cd+7*1k@3:19w/1'rest +4' jog+500-300-200(83-50-33)
4*100
25-Jan
0
10mi.
easy in Central
26-Jan
0
50
easy
27-Jan
0
9 mi.
15 wu/cd + 3*(4*400m) 71,69,66 w/ 300-200-100/400m jogs
4*100
28-Jan
0
91
easy @VCP
1/29/2006 56
0
0
day off
30-Jan
35
45
easy
4*100
31-Jan
0
9 mi.
12*45 sec. hills on Riverside Drive
1-Feb
0
70
easy in Central
2-Feb
0
40
easy started to get a cold here
6*100
3-Feb
0
50
15 w/u + 10' Res. Loop + 25' c/d
4-Feb
0
25
easy
2/5/2006 59
0
10 mi.
21 w/u + strides + 15:18 5k + 3.5 c/d
6*60m
6-Feb
0
40
easy
7-Feb
0
0
off-resting because of cold
8-Feb
50
0
easy in Central - a feel good run
4*100
9-Feb
0
45
easy - felt crappy, still a little sick on 2/9 and 2/10
10-Feb
0
10 mi.
15 w/u + 8*(400m@72, 200m @ 32.5) + 15 c/d, felt too hard
4*100
11-Feb
0
90 +/-
easy @VCP, felt a little tired
2/12/2006, 48
0
35
easy on treadmill - BIG BLIZZARD, feeling a little better
13-Feb
0
50
easy in Central + 1.5 miles strides, jogs and drills
4*160
14-Feb
0
55
too fast in Central
15-Feb
0
12mi.
3w/u,c/d,3*1k~3:14w/1'rec.+5*(3-2-1)~49,33,14 w/2-1-3 rec.
16-Feb
0
45
EASY IN CENTRAL
17-Feb
0
4 mi.
easy
18-Feb
0
8.5 mi.
3.5 w/u, 4c/d + 1mi. (4:30) haha - I suck!
4*100
2/19/2006,60
0
80
GOAL: 52" 400m by end of outdoors
20-Feb
0
5.5mi.
easy - feeling shitty
21-Feb
0
7.5 mi
2.5 w/u+1.5c/d + 2*1k @75 + 2*3-2-1 @ 50-33-14
4*100
22-Feb
0
5 mi.
easy - felt sick so cut yesterday's workout short
23-Feb
0
3.5 mi.
easy
24-Feb
0
6.5 mi.
2.5 w/u+1.5c/d + 8:46.2 3k, trashed afterwards
6*60
25-Feb
0
0
day off, feeling a little better by the evening
2/26/2006, 40
0
12.5 mi.
steady pace in Central - calf tight
27-Feb
0
49
easy
28-Feb
0
50
easy
1-Mar
0
75
progressive - sub 6:00 for the last 30 min.
6*100
2-Mar
~36
45
easy, 12.5 on the day
3-Mar
0
59
15 w/u+15'@~5:30+10'@~5:15+19c/d - probably faster
4-Mar
0
95
easy - very slow, new shoes NB 890
5*100
3/5/2006, 65
0
30
super easy shakeout, massage yesterday
6-Mar
~32
50
easy both, drills in morn., strides afternoon
6*100
7-Mar
0
12 mi.
2k-16-12-8-4@6:15,4:58,3:45,2:24,64 w/ 4:30 steady rec.
4*100
8-Mar
0
75
15 w/u+10' @5:30 + 10' easy + 10' @ 5:20 + 30' c/d on Res.
9-Mar
48
32
easy
10-Mar
10mi.
0
15w/u+2*3k@~9:45 + 1*mile @ 5:01 DEAD
4*100
11-Mar
0
95
not easy enough at Delbarton - too many hills - need rest
5*100
3/12/2006, 73
0
2 mi.
warm-up + stretch
13-Mar
46
20
easy morning + drills, faster late+6*100 w/2@14.6 &4@13.8
6*100
14-Mar
0
10 mi.
16*400w/ 40" 100m jog, 8@73, 8@71, not too bad-still sick
4*100
15-Mar
0
77
first easy then 20-30 min. @ 6:00 pace starting at 45'
16-Mar
32
50
easy, morningside and central
17-Mar
0
11 mi
2.5w/u&c/d+6400@20:33+6*300-3@49,3@47-48
4*100
18-Mar
0
95
easy @ the Rockies
3/19/2006, 72
3 mi.
0
easy
20-Mar
0
50
easy then 6 strides in 14.8-14.0
6*100
21-Mar
0
12.5 mi.
2k-16-12-8-4@6:00,4:54,3:40,2:23,63 w/ 5:45 steady rec.
4*100
22-Mar
6.5 mi.
0
easy
23-Mar
0
10mi.
2.3mi w/u,c/d+ 6.4k@21:04+ 6*100 (14.5-14.3)
10*100
24-Mar
0
37
very easy
25-Mar
0
10mi.
Races:2 w/u+1.5k@~4:15+1mi.+1.5mi.+800@~2:09+3.5mi.
10*80
3/26/2006, 64
0
12.5 mi.
easy + strides in Central
5*100
27-Mar
0
55
easy in Central
28-Mar
0
10mi.
4.5mi+3*1.6k@~5:03+2*600(400@70,200@29)+1.6k@4:54
4*100
29-Mar
0
55
easy
30-Mar
0
40
easy - ITB/ Hip issues
31-Mar
0
3.5 mi.
easy + strides
5*100
1-Apr
0
9.5 mi.
Rider Meet: 1500m 4:12, 800m 2:08 -that felt very hard
6*100
4/2/2006, 45
0
0
feel sick/tired -day off
3-Apr
0
61
easy + strides
4*100
4-Apr
0
9.5 mi.
8-1k-8-8-1k-8-8 @ 5:05 pace w/ 1' recovery- felt HARD!
4*100
5-Apr
0
40+
easy in Central
6-Apr
0
20
easy in Riverside
7-Apr
0
7 mi
on a track in Princeton for 4.5 mi. or so @ 75 pace…
5*100
8-Apr
0
8 mi.
easy in Central - DEAD
4/9/2006, 54
0
10 mi.
easy in Central - DEAD
10-Apr
0
50
easy -TIRED
11-Apr
0
9 mi.
3.5mi. easy + 12-10-8-12-10-8 @ ~76 pace w/1' rec. jogs+ 7' rest + 1600m - 4:34 (66,68,70,70)
4*100
12-Apr
0
60
easy
13-Apr
0
50
easy
14-Apr
0
9 mi.
5mi easy + 2*(2*800@74+8*200@33) - easy workout
4*100
15-Apr
0
44
easy, Ferritin 16, Hgb:15.2,RBC: 4.67, HCT: 45.2
4/16/2006, 60
0
78
easy @ VCP
17-Apr
0
8mi.
15 w/u + 10*300m @~49.5 w/ 30" 100m jog rest + 17 c/d
4*100
18-Apr
0
47
easy in Central (felt good) massage in Evening
19-Apr
0
5 mi.
3mi easy + 5*200m @ 28.5,29.0,28.5,28.8,29.3
2*100
20-Apr
0
5.5 mi.
easy
21-Apr
0
20
easy
22-Apr
0
25
easy
4/23/2006, 42
0
9 mi.
15' easy + 4mi. (5:08, 4:59, 5:17, 5:09 = 20:33) in Central + 25' easy
24-Apr
0
60
feel good today, comfortably running in CP
25-Apr
0
5mi.
2*400m @ 59,60
4*100
26-Apr
0
47
easy in Central
27-Apr
0
4.5mi.
4*200m @~31 (fast stride effort)
2*100
28-Apr
0
4mi.
easy in Central
29-Apr
0
2.5mi.
easy in Riverside
4/30/2006, 39
0
7 mi
15:36 5k @ Yale - What is going on?
6*100
1-May
0
70
easy in Central
2-May
0
40
easy in Riverside
3-May
0
50
17 w/u + 18' Tempo + 15' c/d
4*100
4-May
0
70
moderate in central
5-May
0
0
off
6-May
0
60
15w/u + 15*(1' on, 1' easy) +15 c/d
5/7/2006, 59
0
86
easy
4*100
Indoors 2005
(new shoes) Monday January 17
49
Easy
18-Jan
9.5 miles
Workout (felt bad - cold, hard) 9 *45 second hill (out of 12)
19-Jan
78
Easy VCP
20-Jan
70
Easy Run in Central (time includes strides + jog recoverys)
21-Jan
10 miles
2.5 w/u, 3*2m cutdown w/400m (2:00) rec.(11:00,10:41,10:13) + 1m cooldown - last interval felt a little too tough I think
22-Jan
90
Easy
1/23/2005 Week: 71
55
Easy - Treadmill
24-Jan
55
Easy + 6 strides in Riverside
25-Jan
9 miles
30 w/u 12*36second hill Riverside Drive 15 c/d
26-Jan
10.5 miles
Easy, but Good pace
27-Jan
8.5 miles
Easy Recovery + 7 strides
28-Jan
8 miles
4.05 mile tempo in central park 21:40 (5:18 pace)
29-Jan
6.5 miles
40 easy
1/30/2005 58
7.5 miles
1 mile morning shakeout + 2:38 1000m + wu/cd
31-Jan
79
Easy across GW
1-Feb
9 miles
30 w/u 12*28 second hill Riverside Drive 10 c/d
2-Feb
~68-70
Easy up past GW bridge- no time
3-Feb
53
Easy CP outer loop
4-Feb
10 miles
15wu/cd+ (3min. @~4:50, 2:00 @~6:15) for 33:15 ~10k
5-Feb
45
Easy
2/6/2005 70 or 71
15+ miles
80 min. @ 5:40 per mile + 10 min. easy
7-Feb
~60
Easy + 6 strides on 114th street
8-Feb
9 miles
30 w/u + 6*(42,28,14 second hills with jog back rest) + 10 c/d
9-Feb
80
Easy across GW
10-Feb
50
Easy
11-Feb
8.5 miles
2 mile w/u, 1.5 c/d + 26:00 @ ~5:20 on VCP frosh hill loop
12-Feb
65
Easy
2/13/2005 70
90
Moderately Hard at end (not too fast tho) at VCP
14-Feb
50
Easy
15-Feb
9 miles
6* (3-2-1) w/ 200m jog rest 51-32-14
16-Feb
67
Easy up past GW bridge
17-Feb
40+
Easy
18-Feb
30
Easy
19-Feb
3+1+3
1 mile 4:26.6 @princeton - Shit
2/20/2005 55
75
Easy
21-Feb
55
Easy
22-Feb
9 miles
5* 3-2-1 @ 48-49, 31-32,14-15
23-Feb
40
Easy
24-Feb
5 miles
22 easy up to armory + strides + 5 min. easy shake down
25-Feb
7.5 miles
2.5 warmup - 3k 8:46.0 - 3 mile cooldown
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