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Dave Warren 2015-2016 - Workouts

 

From about 5/16 -8/7 I was pretty religious with the push ups and sit ups.  The calf raises and squats have been a daily thing with all of the runs.

Ground Zero spent November 2013-November 2014 rehabbing Achilles and then from November 2014 – May 2015 I was just walking for mileage

 

2015 – Most of the runs were done mid day.  Winter/spring runs normally done at night after post practice.  Summer and fall runs were done in the afternoon. 

 

2 weeks of 20minutes of off.

Saturday 5/16 – 20min in Fairland

Sunday 5/17 – off

Monday 5/18 – 20min in Fairland

Tuesday 5/19 – 20min in Fairland

Wednesday 5/20 – 20min in Fairland

Thursday 5/21 – 20min in Fairland

Friday 5/22 – off

Saturday 5/23 – off

Sunday 5/24 – off

Monday 5/25 – 20min in Fairland

Tuesday 5/26 – 20min in Fairland

Wednesday 5/27 – 20min in Fairland

Thursday 5/28 – 20min in Fairland

Friday 5/29 – 20min in Fairland

Saturday 5/30

Most runs done are done extemporaneously

Sunday 5/31 – 2hr Mountain bike ride

Monday 6/1 – 1:05min by Needwood, easy pace

Tuesday 6/2 – 32min in Fairland

Wednesday 6/3 – 28min in Fairland

Thursday 6/4 – 40min in Fairland

Friday 6/5 – 30min in Fairland

Saturday 6/6 – 25min in Fairland

Sunday 6/7 - off

Monday 6/8 – 8x400 w/ 200 jog/walk around 2min per

1:36, 1:44, 1:42, 1:43, 1:35, 1:42, 1:43, 1:42

13:00min cool down

Tuesday 6/9 – 25 min in Fairland

Wednesday 6/10 – 30min in Fairland

Thursday 6/11 – 10min Warm up

4x1000 w/Reicin – 4:15, 4:18, 4:14, 4:17, 1000 jog recovery, plus 4x200 @40sec, 1000m cool down on the canal

Friday 6/12 - Off

Saturday 6/13 - Off

Sunday 6/14 – 33min in Fairland

Monday 6/15 – 3x1mile 8:20, 7:53, 7:41 w/ 400 walk at Blake

Tuesday 6/16 – 38min in Fairland

Wednesday 6/17 – 30min in Fairland

Thursday 6/18 – 46min in Fairland

Friday 6/19 - off

Saturday 6/20 – warm up, 3x4x100m in 17sec

Sunday 6/21 – 30min in Fairland

Monday 6/22 – 30min in Fairland

Tuesday 6/23 – 6miles @ 9:00per, slow and hot

Wednesday 6/24 – yard work

Thursday 6/25 – 35min tempo, felt great

Friday 6/26 – 30min in Fairland

Saturday 6/27 - Off

Sunday 6/28 - Off

Monday 6/29 – 45min in Fairland

Tuesday 6/30 – lots of walking in Fairland

Wednesday 7/1 – 40min in Fairland

Thursday 7/2 – 30min in Fairland

Friday 7/3 - 30min at Goucher w/Steve, 35min with Julia in the afternoon

Saturday 7/4 – Off

Sunday 7/5 – Off

Monday 7/6 – 40min in Fairland

Tuesday 7/7 – 20min warm up 3x4x100 – 17sec, 10min cool down

Wednesday 7/8 – 45min, hot, humid, hard

Thursday 7/9 – 25min, hot, humid, hard, tired

Friday 7/10 – 40min in Fairland

Saturday 7/11 – 30min in Fairland

Sunday 7/12 – 30min in Fairland

Monday 7/13 – 13min warm up, 6x400 with 200jog recovery

93, 58, 94, 59, 93, 55, 92, 58, 93, 59, 86, 72,

7min cool down

Tuesday 7/14 – 20min in Fairland

Wednesday 7/15 – 1hr at Fairland

Thursday 7/16 – 50min at Wheaton

Friday 7/17 – 1hr 5min

Saturday 7/18 – 10min warm up , 2x1600 – 6:45, 6:45 plus 4x400 92, 90, 88, 90, Hot 90+

Sunday 7/19 – 2hr Mountain Bike Ride

Monday 7/20 – canal 40min, struggle off an easy pace – Swains to Beyond great falls and back, hot, humid, hard, nasty, demoralizing. Out of shape

Tuesday 7/21 – warm up, pages run 23min, 18min circuit, 10min cool down

Wednesday 7/22 – 40min at fairland, felt good

Thursday 7/23 – 10min warm up, 4x50m, 6x150IH, 15min cool down with Reicin

Friday 7/24 – 36min, last 18 min were up tempo, felt pretty good

Saturday 7/25 - Off

Sunday 7/26 – 30min easy in Fairland

Monday 7/27 – 10min warm up, 2x4x400 w 200 jog recovery, 87, 91, 93, 90, 7min recovery, 86, 88, 90, 77, 10min cool down

Tuesday 7/28 – 6.2mi on NW branch including the BEAST – couldn’t make it up

Wednesday 7/29 – 50 or 60min on the canal, no watch

Thursday 7/30 – 40min in Fairland in Fairland

Friday 7/31 - off

Saturday 8/1 – 45min in Fairland in Fairland

Sunday 8/2 – 40min in morning, 36 min in the evening

Monday 8/3 – 50min on Sligo Creek, peanut allergy for Scott

Tuesday 8/4 – 12min Warm up, 4x400 w/ 200 jog recovery, 97, 100, 101, 100, 5miles, 4x400 w/200 jog recovery 97, 101, 98, 94, 18min CD

Wednesday 8/5 - off

Thursday 8/6 - off

Friday 8/7 – 43min felt great

Saturday 8/8 – 5miles in Bethany relaxing

Sunday 8/9 – 50min in Bethany

Monday 8/10 - Off

Tuesday 8/11 – 1:05 in Fairland

Wednesday 8/12 – 50min, day 1 of XC

Thursday 8/13 – 40min in Fairland

Friday 8/14 – 50min in Fairland

Saturday 8/15 – 7miles Hadley’s’ and back plus some

Sunday 8/16 – 6miles on the Canal

Monday 8/17 – 6.5mi, last 2 in 7:34, 7:22, 10min CD

Tuesday 8/18 – 12min W-U with 4x300 w/150 jog recovery hard efforts, cool down

Wednesday 8/19 – 50min at Fairland

Thursday 8/20 – 1hr at NW Branch including the BEAST – still couldn’t get up, 7mi total

Friday 8/21 – 55min at Fairland

Saturday 8/22 – 45min in Clarksville

Sunday 8/23 – 10miles on the Canal – 830, 824, 742, 732, 730, 727, 747, 728, 648, 715, 715 – one of those maybe have been a warm up and the 24 may just be a hit on the watch. Not sure if I did 11 or 10.  Anyways some tightness in the IT around the knee in the last couple of miles.  Overall the last few miles were the fastest I have run in succession in a long while. 

Monday 8/24 – 1hr at the Campground loop.  Kids were doing some mile repeats or something.  I just ran around

Tuesday 8/25 – off

Wednesday 8/26 – off

Thursday 8/27 – 50min, lots of drills

Friday 8/28 – 40min easy

Saturday 8/29 – Morning canal work – 5min at 6:10pace,4min recovery, 3x3min @6:00 with 3min recovery, 5min at 6:00, 5min recover – 8miles maybe, nice 2mile walk warmup

Sunday 8/30 – long Mountain bike ride – 10miles? 2hours

Monday 8/31 – 2mi walk, 10min W-U, 4x400 w/200jog recovery, 4mile run

Tuesday 9/1 – Landon Scrimmage, 7 total

Wednesday 9/2 – 5mi

Thursday 9/3 – jungle 6-7miles

Friday 9/4 – Mall loop plus some extra down 7locks and bells mill – 8 total

Saturday 9/5 - 50min in Fairland

Sunday 9/6 – 12 total w/ w-u on the canal – 821, 732, 804, 749, 715, 30sec, 703, 703, 722, 722, 700 – 1:22:40. 

Felt good, hot, last mile was supposed to be cool down

Monday 9/7 – Nice shake out, 4mile plus walking

Tuesday 9/8 – 6mi walk, 5mi run, 21000 steps - woodward

Wednesday 9/9 – Hot, Hard run on the Indian Head Rail Trail – 8 total

Thursday 9/10 – 30min easy

Friday 9/11 – 6 and Ό easy

Saturday 9/12 – 30min easy, maybe some walking

Sunday 9/13 – Race Day – half Marathon – little morning jog for 20-30minutes.  Race temp was pretty cool.  I wanted to start slow but wasn’t shocked when I saw the 6:41 and I committed.

641, 635, 649, 642, 632, 644, 640, 634, 636, 650, 644, 659, 718, 36 = 1:28.26.  Felt pretty dead by 11 ½.  I really tried to push it around 7, 8, 9 and maybe the front of 10 to break 1:30. Last mile was into a head wind.  I paid the price the last mile.  I think I needed another run around 12 or 13mi in the training.  Evening walk.  Something like 25000 steps on the day.

Monday 9/14 – 6mi walk

Tuesday 9/15 – 35min

Wednesday 9/16 – 35min

Thursday 9/17 – 50min Stapleford plus some

Friday 9/18 – Hadley’s and back plus small square 50min

Saturday 9/19 – Hadley’s Day 2 - 50 min – Hot and nasty

Sunday 9/20 – 11mi Mountain Bike Ride - hard

Monday 9/21 – 1k plus 600 x3 w/ 2:30-240rest between each rep, 4x200

338, 238, 207, 243

333, 246, 203, 240

330, 303, 156, 209

36, 143, 35, 138, 30, 204, 33

14min cool down + walk

Tuesday 9/22 – Big Jungle plus the switchback hill inside Cabin John 60 min total

Wednesday 9/23 – NW Branch trail including the BEAST plus a loop around the neighborhood.  I rocked it.  7 total? 3mi walk in the neighborhood in the evening.

Thursday 9/24 – 4miles plus 3 mile walk in the evening

Friday 9/25 – 8miles of walking

Saturday 9/26 – DCXC, 16miles total of running and walking

Sunday 9/27 – 47min plus evening stroll

Monday 9/28 – 60min

Tuesday 9/29 – 30min plus 10min at threshold 2500m in 10:11, 6:45p

Wednesday 9/30 – 30min plus 2500m of ins and outs – 10:11, same as the previous day

Thursday 10/1 – 30min recovery plus 2.5mi evening walk

Friday 10/2 – Rainy and Chilly on the Canal with Tropical Storm Joaquin

852, 710, 735, 702, 658, 652, 611 – really enjoyable run.  Perfect conditions, puddles, rain, fun times

Saturday 10/3 – back on the canal 8miles 843, 737, 744, 656, 708, 725, 711, 749 – Tough run but it was good.  A little tired at the end.  Since the half I think I put in a lot of work.  And the stretch of DCXC to this date here was a lot of volume and hard efforts.  The next 5 days will be much lighter and just let the body recover

Sunday 10/4 – 13000 steps - walking

Monday 10/5 – 4miles easy

Tuesday 10/6 – meet day plus jog around Spencerville and circuit

Wednesday 10/7 – 10min warm up 2x4x100 with circuit

Thursday 10/8 – Drills, Strength work, walk to Cloverly

Friday 10/9 – 58min in Fairland

Saturday 10/10 - off

Sunday 10/11 – 15k with Da Silva in Columbia – 21:58 opening 5k, really hilly, 65:18, hilly and hard

Monday 10/12 – 4miles felt rough

Tuesday 10/13 - Meet at Whitman – lots of walking

Wednesday 10/14 - Drills and long warm up plus evening walk

Thursday 10/15 – 9x400 w/100walk recovery, 93, 85, 85, 83, 80, 79, 75, 75, 74

Friday 10/16 – 50min in Fairland

Saturday 10/17 – Canal, 4x3:30 with 3:30jog recovery, plus 1x1min hard and 1x2min hard, Long warm up and cool down

Sunday 10/18 – Off

Monday 10/19 – 45minutes

Tuesday 10/20 – 50minutes

Wednesday 10/21 – 5x3min plus 5x1min

Thursday 10/22 – 45min easy

Friday 10/23 – off

Saturday 10/24 – 6min in 45min; middle 3 in 6:53, 6:11, 6:24

Sunday 10/25 – 50min in Fairland

Monday 10/26 – County meet at Gburg, walking, jogging

Tuesday 10/27 – Stapleford tempo in 42; 5.5mi?

Wednesday 10/28 – Big loop around CHS and Wootton; 10.5mi in 1:20

Thursday 10/29 – 1.5mi WU with 6x500 uphill at Campground loop w 500j recovery, 1.5CD

Friday 10/30 – 3x4x100; started at 20s and worked down to mid teens

Saturday 10/31 – 1hr in Fairland

Sunday 11/1 – Off

Monday 11/2 – 1hr in Fairland; easy

Tuesday 11/3 – 40min around CHS

Wednesday 11/4 – 30min easy, plus hurdle drills

Thursday 11/5 – 40min; 20min easy and 20min Fartlek

Friday 11/6 – 40min easy

Saturday 11/7 – Cloverly 5k – 18:43; 1st. Opening mile in 6:12. 7 total on the day.

Sunday 11/8 – Off

Monday 11/9 – Mall Loop 45min – 6mi

Tuesday 11/10 – 10x300@65sec, 100j recovery

Wednesday 11/11 – 4-5mi in 33 plus 2mi walk

Thursday 11/12 – 3x4x100 in mid teens

Friday 11/13 – 35min easy

Saturday 11/14 – State meet

Sunday 11/15 – 10min WU; Mile Repeats 6:43, 6:24, 6:13 w/300j recovery in 1:50, 10min CD

Monday 11/6 – 35min

Tuesday 11/17 – 3mi easy

Wednesday 11/18 – 45minutes easy

Thursday 11/19 – 35min easy

Friday 11/20 – 3mile easy

Saturday 11/21 – 7mi easy; 59 min

Sunday 11/22 – WU plus 2x800 and 1x400, CD

Monday 11/23 – 10x400 @85

Tuesday 11/24 – 30min on the track

Wednesday 11/25 – 6mi at Moms, 48min

Thursday 11/26 – Turkey Trot in Calabash 19:33, 6:35, 6:11, 6:00; 1st.  Race was hard and windy.

Friday 11/27 – Post turkey trot shake out, 6mi

Saturday 11/28 – 4.5mi last 3mi in 22

Sunday 11/29 – WU plus 8x200 w/ 100j recovery all between 40-45

Monday 11/30 – 5x800 3:16, 3:04, 2:56, 2:45, 2:33; 3min recovery btw

Tuesday 12/1 – 50min easy

Wednesday 12/2 – off

Thursday 12/3 – 3mi up tempo at Blake 8:06, 7:41, 6:38, 4 total.  Cold and Windy

Friday 12/4 – 10x300 w/100 walk or jog between reps.  Started at 60 and worked down to high 40s

Saturday 12/5 – 6plus in college park 50mins total

Sunday 12/6 – 1hr in Fairland, felt tired

Monday 12/7 – 36min – 4.75 around Blake

Tuesday 12/8 – off

Wednesday 12/9 – Fartlek of 200 on/off; 200 on were in low 50s, the 200 offs were mid 60s, 2mile CD

Thursday 12/10 – WU, 4x400 in mid 80, 4x300 in mid 50s, CD

Friday 12/11 – 40min

Saturday 12/12 – 1hr 10min on the canal, 8.5?

Sunday 12/13 – 7miles on the NW branch including the Beast

Monday 12/14 – off, lifting

Tuesday 12/15 – 5miles, planks, Pushups and 150 crunches

Wednesday 12/16 – 10x400 w/100m walk recovery starting in mid 1:30s down to low 80s

Thursday 12/17 – 35min; crunches

Friday 12/18 – 30min plus crunches, Pushups, planks

Saturday 12/19 – off

Sunday 12/20 – 55min in Fairland plus planks crunches, pushups

Monday 12/21 – 11x400 w 200j recovery mid 1:30s down to mid 80s.  Dead tired by number 6 or 7

Tuesday 12/22 – 1.5mi WU; 4x100 4:22, 3:59, 3:52, 3:44; 1mi CD

Wednesday 12/23 – Inside tag 30min

Thursday 12/24 – 8x300 over hurdles 1, 2, 6, 7, 8 – with 100walk recovery – 73, 67, 65, 63, 61, 61, 59, 58

Friday 12/25 – off

Saturday 12/26 – 5mi – 8, 720, 715, 715, 715

Sunday 12/27 – off

Monday 12/28 – 12 MinWU, 10x300 80s down to mid 70s. Tired

Tuesday 12/29 – 4 total, 3 mile tempo 749, 659, 638

Wednesday 12/30 – 40min easy

Thursday 12/31 – 35min easy

 

 

2016 – Begin 77 day challenge

 

Friday 1/1 – 45min 20 squats, 50pushups, 20 lunges 100 crunches

Saturday 1/2 – Long Warm up, 10x400, cold and started in the mid 90s down to mid 80s, last two in the 70s. Walk 100

Sunday 1/3 – 10miles on the canal; 1:14 total. 810, 741, 752, 709 718, 720, 657, 728, 651, 733, 30squats, 20 lunges, 50 pushups 100 crunches

Monday 1/4 – off

Tuesday 1/5 – 4.5mi small square, 2x800 in 3:00, small square

Wednesday 1/6 – 10xhill at Blake, 45min total

Thursday 1/7 – Big rectangle

Friday 1/8 – 10x400 w/ 200j recovery high 90s down to low 90s.  Last one in 85. 12min CD

Saturday 1/9 – off

Sunday 1/10 – 8mi on NW branch w/ the Beast. Dead tired after this one.

Monday 1/11 – off, lift

Tuesday 1/12 – 5-6 total 2mile race indoor at Prep. 5:45 open. Plus good warm up and cool down

Wednesday 1/13 – 47 min at Blake

Thursday 1/14 – 40min at Blake

Friday 1/15 – 6miles on the canal in 52min with Scotty

Saturday 1/16 – 7miles on the canal in 58

Sunday 1/17 – 8miles on the canal – 917, 801, 736, 727, 655, 626, 700, 739.  1:00:24 out in 32:40.  Tired

Monday 1/18 – off, much needed

Tuesday 1/19 – 35min on the canal

Wednesday 1/20 – off

Thursday 1/21 – 10x400 low 90s down to high 70s w/200j recovery between reps plus 3x10 squat 135, 145, 155

Friday 1/22 – 55minutes in Fairland, felt good.  Park was quiet because apparently a blizzard is coming

Saturday 1/23 – 8mi of walking and shoveling

Sunday 1/24 – 60x225 on the street. Sets of 10 on the watch 14:24, 14:10, 13:46, 12:41, 12:38, 11:41 – 13500m total – 1:19 total

Monday 1/25 – 40min on TechRd

Tuesday 1/26 – WU and 10x60 sec on and off – tech rd, CD

Wednesday 1/27 – off/ walking

Thursday 1/28 – Mile, 4x200, 800

Friday 1/29 – 3 miles plus 4x200

Saturday 1/30 – 10x250 w/ 150 walk recovery – 56s

Sunday 1/31 – Paint Branch to Cloverly plus 1mi on the track 7.5 total

Monday 2/1 – walk, lift, squats

Tuesday 2/2 – Lift, basketball

Wednesday 2/3 – basketball, lift

Thursday 2/4 – easy, basketball, lift

Friday 2/5 – 4.75 in 38 plus lift

Saturday 2/6 – 6mi miles in 50 on the canal, snowy and nasty

Sunday 2/7 – 4x800 w hurdle drills

Monday 2/8 – ball and lift

Tuesday 2/9 – 6mi at prep in 45 min on the track – 817, 747, 735, 718, 656, 649

Wednesday 2/10 – walk, bball, lift

Thursday 2/11 – 1hr of bball back and forth lay ups

Friday 2/12 – easy 5 in 39 at Fairland

Saturday 2/13 – tag 25minutes, lift

Sunday 2/14 – 45minutes in Fairland; cold

Monday 2/15 – Presidents Day – Icy, off

Tuesday 2/16 – 6miles on the canal 46:xx, slushy and muddy and fun

Wednesday 2/17 – lift, 12x200 w/200j recovery – 45s.  Bball cool down

Thursday 2/18 – bball and lift

Friday 2/19 – bball, lift and 30min easy

Saturday 2/20 – 6miles progressive on the canal 723, 732, 711, 709, 716, 646

Sunday 2/21 – 47:15 6mi on NW branch w/ the Beast

Monday 2/22 – 3xMile w 200j 621, 618, 601 plus 4x200 34, 33, 34, 34

Tuesday 2/23 – State meet, off

Wednesday 2/24 – 40min around the neighborhood plus lift

Thursday 2/25 – 20min bball, 30min run the French neighborhood

Friday 2/26 – 6miles on Rail Trail in Charles County

Saturday 2/27 – 6miles in Fairland

Sunday 2/28 – 10miles on Canal – 1:17

Monday 2/29 – 6miles on canal out and back 24 out 21 back – felt great

Tuesday 3/1 – Hadley’s and back 5.5-6 easy

Wednesday 3/2 – light lift plus 40min

Thursday 3/3 – Long Warm up, 10x400 – started around 100sec finished in mid 80s, 200j all under 60 sec

Friday 3/4 – 12x200 w/200j all in mid 40s

Saturday 3/5 – off

Sunday 3/6 – 8 plus on the canal 3:40 WU, 732, 746, 714, 712, 655, 657, 727, 700, 3:20CD

Monday 3/7 – off, lift

Tuesday 3/8 – 6miles around CHS neighborhoods

Wednesday 3/9 – 1mi WU plus 5x300 – 50, 49, 49, 49, 47, no turnover, 3-5min recovery, 1mi CD

Thursday 3/10 – 8miles on the canal 826, 820, 719, 736, 739, 721, 756, 733, felt good

Friday 3/11 – 5miles easy

Saturday 3/12 – 1min on/off, 2on/off, 3on/off, 4 on/off, 5on 4off/on back down 54 total – 7.5mi 23000steps on the day

Sunday 3/13 – off

Monday 3/14 – Pi day – 10x400 100sec down to high 80s.  Chilly, Cold, Windy, Nasty

Tuesday 3/15 – 5miles

Wednesday 3/16 – 6 miles

Thursday 3/17 – Travel day- walking

Friday 3/18 – Walk in Portland

Saturday 3/19 – 9x400 in Portland.  Fresh air – 121, 120 117 116 112 113 111 112 110, 4 min btw reps

Sunday 3/20 – walk

Monday 3/21 – travel day, walk

Tuesday 3/22 – meet day, walk

Wednesday 3/23 – 40min around CHS

Thursday 3/24 – 10min tempo, 2500m, 4x300 – 67s, 10min tempo 2500

Friday 3/25 – 40min in Fairland

Saturday 3/26 – 1mi WU, 6x300 w/1min jog rec 60, 59, 56, 57, 56, 53

Sunday 3/27 – off

Monday 3/28 – NW branch trail including the beast, ran w/ Alexis

Tuesday 3/29 – 8x300 w diminishing rest. Ran with the senior boys, windy as can be

53, 52, 51, 51, 50, 50, 50, 51

Wednesday 3/30 – 30min easy

Thursday 3/31 – 150m accelerations

Friday 4/1 – 30min easy

Saturday 4/2 – off

Sunday 4/3 – 6miles easy

Monday 4/4 – off planned

Tuesday 4/5 – off planned

Wednesday 4/6 – off planned

Thursday 4/7 – off planned

Friday 4/8 – off planned

Saturday 4/9 – off planned

Sunday 4/10 – off planned

Monday 4/11 – 30min AM with Steve

Tuesday 4/12 – 35min in Fairland

Wednesday 4/13 – 30min around Centennial w/ Steve

Thursday 4/14 – Off

Friday 4/15 – 30min easy

Saturday 4/16 – off

Sunday 4/17 – 6mi on Canal, 44:30

Monday 4/18 – 1mi W-U, 1k repeats with 200 on 200 off 243, 227, 227, 1mi CD

Tuesday 4/19 – 40minutes in Fairland

Wednesday 4/20 – off

Thursday 4/21 – 12xpowerline hill; 125m, jog down

Friday 4/22 – 35minutes in the morning, 3x800 in the evening – 316, 310, 305

Saturday 4/23 – 7mi on NW Branch, crushed the beast

Sunday 4/24 – off

Monday 4/25 – 30minutes in Fairland

Tuesday 4/26 – 30minutes in Fairland

Wednesday 4/27 – off, Penn, walk

Thursday 4/28 – off, Penn, walk

Friday 4/29 – off, Penn, walk

Saturday 4/30 – off, Penn, walk

Sunday 5/1 – 7 on the canal; high 7s down to high 6s

Monday 5/2 – 6miles

Tuesday 5/3 – 6miles in 44

Wednesday 5/4 – 10x200 w 200j rec 32s

Thursday 5/5 – off

Friday 5/6 – off

Saturday 5/7 – 8x400

Sunday 5/8 – off

Monday 5/9 – 40min on the canal

Tuesday 5/10 – 50min in Fairland

Wednesday 5/11 – off – county meet

Thursday 5/12 – off

Friday 5/13 – 3x400, 75, 71, 69

Saturday 5/14 – County B – birthday - off

Sunday 5/15 – 40min plus 40 PU, 40 squats, 40 lunges 100 crunches

Monday 5/16 – 6x600 – hill loop in Cabin John 50 squats, 50 PU, 100 crunches

Tuesday 5/17 – off

Wednesday 5/18 – 4miles on the canal fartlek 5:50, 6:50, 6:10, 7:15 – hurting

Thursday 5/19 – 4.5miles at QO – hot

Friday 5/20 – 20mins in fields by blake – easy

Saturday 5/21 2x800 ins and outs 3:00, 4x100 – 16, 4x400 76, 71, 71 71 – 2min rest btw

Sunday 5/22 – 30min in Fairland, rainy

Monday 5/23 – off

Tuesday 5/24 – 4x400 w 200j rec, went hard

Wednesday 5/25 – 40min in Fairland plus squats before the hills

Thursday 5/26 – 6miles on the canal, hot and humid, 7:45s down to 7:30s

Friday 5/27 – state meet

Saturday 5/28 – state meet

Sunday 5/29 – 5mi in Fairland plus squats before the hills; felt good

Monday 5/30 – Small ladder, recovery was 50m walk, 150j, 400 – 142, 800 – 3:09, 1200 – 4:35, 1600 – 5:50, windy.  I was dead tired after this.

Tuesday 5/31 – 40min in Fairland; I need to fix the pre run diet in the summer

Wednesday 6/1 – 16x300 high to low 60s for the first 12, low 60s, high 50s last 4, 100m jog recovery

Thursday 6/2 – off, sore and tired.

Friday 6/3 – 45min in Fairland

Saturday 6/4 – 8.5 on the canal 1:10, felt great

Sunday 6/5 – Full Fairland park 59:30 – 7.5

Monday 6/6 – 8 in Wheaton regional

Tuesday 6/7 – 50min in Fairland

Wednesday – 8total, 6 1st six in 47, last two in 7:30.

Thursday 6/9 – 48min in Fairland to finish up with 50miles on the week

Friday 6/10 – 2.5mi walk 40mins

Saturday 6/11 – 30min easy

Sunday 6/12 – 40min in Fairland, 5mi, felt good

Monday 6/13 – 3miles quick and easy

Tuesday 6/14 – 8mi -717, 738, 732 703 656 631 713 627

Wednesday 6/15 – 10x400 w/400j; 90 down to 83s

Thursday 6/16 – 50min easy Fairland 6.5

Friday 6/17 – 1:04 on NW Branch trail in Wheaton regional, 8

Saturday 6/18 – 50min in Fairland; 43miles on the week

Sunday 6/19 – 9mi on the canal 1:10, 827, 741 802 723 734 739, 714 624

Monday 6/20 – 8 in Wheaton regional 1:04, relaxed and easy

Tuesday 6/21 – 45min with 4 stops for 20P-U, 10 squats, plus 10 squats before every hill

Wednesday 6/22 – 8x800 w/ 400j 259, 303 259 301 304 256 304 252, 400s in 2flat, this was tough

Thursday 6/23 – 45min in Fairland

Friday 6/24 – off

Saturday 6/25 – 6.5 on the NW branch trail including the beast

Sunday 6/26 – 50min in Fairland

Monday 6/27 – 6mi on the canal 46min, hot and tough

Tuesday 6/28 – 48min at Fairland, 6

Wednesday 6/29 – 1mi W-U 10x100 w/ walk back, 5x125m on the hill at Blake

Thursday 6/30 – 5mi in 35 around the neighborhood, evening walk – 3mi

Friday 7/1 – 50min in Fairland

Saturday 7/2 – 5mi in neighborhood, easy rec day

Sunday 7/3 – 1:25 in Wheaton 10-11mi, comfortable

Monday 7/4 – off

Tuesday 7/5 – 4xback loop at Fairland, hard , hilly, 8per loop – 45total

Wednesday 7/6 – 5mi around neighborhood

Thursday 7/7 – 8x400 at PB, 80sec per with 200j recovery

Friday 7/8 – 45min at Fairland

Saturday 7/9 – 7mi at Sand Pond – 52 min, awesome temp in Upstate NY

Sunday 7/10 – 10mi mountain bike ride morning 1:45 plus a couple of miles in the evening

Monday 7/11 – Easy riding plus 720m swim, walking

Tuesday 7/12 – 8mi Morning ride, 3mile noon run

Wednesday 7/13 – 20mile ride – hard

Thursday 7/14 – 42 min – 6mi progressive

Friday 7/15 – backward Tri – 7mi run, 3mi bike 720 swim 1:35total

Saturday 7/16 – walking

Sunday 7/17 – 21mile ride on canal 1:31

Monday 7/18 – 4mile tempo, Warm Up , 7:00, 6:30, 5:21, 6mile ride in the evening

Tuesday 7/19 – 5mi on the canal – hot, humid, felt like shit

Wednesday 7/20 – 50min in Fairland, felt sluggish.  Still not recovered from 7/18? 5mi evening ride

Thursday 7/21 – 40min in Fairland, 10mile mountain bike in the evening

Friday 7/22 – 23miles on the canal, 1:40

Saturday 7/23 – 40min in Fairland,

Sunday 7/24 – 7.5 on the canal, hot humid, controlled 1:04

Monday 7/25 – 56 in Fairland around 7

Tuesday 7/26 – 1hr in Wheaton, 4 laps around the horse loop, 7.5 in total

Wednesday 7/27 – 1:06 in Wheaton Regional – 8miles

Thursday 7/28 – Off

Friday 7/29 – 48min in Wheaton Regional, 10miles Mountain Bike in the late PM

Saturday 7/30 – 6.5mi on the canal in about 52; Felt easy and controlled

Sunday 7/31 – 42min in Fairland; felt tired and sluggish, really hot and humid, high dew point by 10:00AM

Monday 8/1 – 7.5 on the Canal at a tourist pace; 843, 820, 908, 856, 756, 805, 805, xxx, roughly 1:02.  Hot, humid

Tuesday 8/2 – Full Fairland in 1:00, 7.5

Wednesday 8/3 – 1:02 in Wheaton Regional, 7.5mi

Thursday 8/4 – 1 hr, 7.5 mi in Fairland

Friday 8/5 – 10mi on the canal, 830, 750, 817, 813, 746, 740, 800, 748, 740, 730 – 1:19:18.  Felt pretty good and relaxed.

Saturday 8/6 – 7mi @ a tourist pace on the canal.

Sunday 8/7 – 35min in Fairland; 10x the big hills – 50miles on the week. Felt good

Monday 8/8 – off

Tuesday 8/9 – 6.5 in Wheaton – 4xhorse loop trail. 13:132, 12:30, 11:34, 10:51.  A little tightness in the calf after the run.  Going to take some days off

Wednesday 8/10 – Walking and a massage/off

Thursday 8/11 – Walking/off

Friday 8/12 – Off

Saturday 8/13 – off

Sunday 8/14 – 13mile ride

Monday 8/15 – 40min in Fairland

Tuesday 8/16 – 48min in Wheaton Regional

Wednesday 8/17 – 52min on Canal

Thursday 8/18 – 55min on NW Branch – Beast

Friday 8/19 – 30min around RM, 5mi Bike in Fairland

Saturday 8/20 – 8mi on Canal, nice tempo, hot 738, 726, 753, 741, 715, 724, 647, 714

Sunday 8/21 – off

Monday 8/22 – 50min around RM

Tuesday 8/23 – 1:05 around RM – Wootton Parkway and back

Wednesday 8/24 – 6mi on Canal

Thursday 8/25 – 45min around RM

Friday 8/26 – 40min around Little Bennett

Saturday 8/27 – 9mi on Canal, felt great, easy

Sunday 8/28 – 5mi on the Canal, easy pace, hot

Monday 8/29 – 40min, hills at Civic Center

Tuesday 8/30 – 40min progressive tempo

Wednesday 8/31 – 9x400 on the fields, recovery jog on alternate field. 85s

Thursday 9/1 – off

Friday 9/2 – 40min around RM

Saturday 9/3 – 6mi of fartlek and hills, 3mi walk

Sunday 9/4 – 12mi on canal; 818, 803, 743, 806, 708, 741, 739, 712, 711, 729, 719, 636

Monday 9/5 – 40-45min around Fairland, easy

Tuesday 9/6 – off

Wednesday 9/7 – 48min tempo, hard, hot

Thursday 9/8 – 1hr around RM

Friday 9/9 – off day

Saturday 9/10 – Track and Trail – 3mi walk, 10mi of hot hard running

Sunday 9/11 – Parks Half 1:32:08

635, 628, 648 - 19:52, 644, 642, 657 - 40:15, 644, 652, 645 - 1:00:39, 14:25 for 2mi, 806, 812

Reactions – Did to much the day before at the XC meet but oh well.  It needed to be done.  I think I was well hydrated.  Race temp was mid 70s at the start and humid.  I wanted to be one of the last folks in wave 1 by mile 1. I think I was.  Drenched by mile 1; tired by mile 5.  I had a lot of leg cramps, calf cramps and such by mile 11.  I just jogged in the last two to avoid any long term issues.  Overall really happy with the 1st 15k.  Even the first 10miles wasn’t bad.  I probably need more 1mi - 2mi reps at HM pace.

 

 

 

The beast - http://www.gmap-pedometer.com/?r=6730593