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
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 couldnt 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
Sunday 8/9 50min in
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 Hadleys 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 couldnt get up, 7mi total
Friday 8/21 55min at Fairland
Saturday 8/22 45min in
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
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 Hadleys and back plus small square 50min
Saturday 9/19 Hadleys 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
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
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
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 Hadleys 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
Saturday 3/19 9x400 in
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
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
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
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
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
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
Wednesday 7/27 1:06 in
Thursday 7/28 Off
Friday 7/29 48min in Wheaton Regional,
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
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
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
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
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
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 wasnt bad. I probably need more 1mi - 2mi reps at HM pace.
The beast - http://www.gmap-pedometer.com/?r=6730593