10.23.07
My “Wednesday” series
Per Joan’s request, here is my “Wednesday” series (not all my speed work was done on Wednesdays). Joan deserves much praise for such a creative and diverse, challenging set of workouts!
May 23 - June 14: No speed work
June 14, June 21, June 27: Short tempo runs (23, 25, 25 minutes)
July 4: 4 on the 4th (20:07)
July 12: Fartlek workout on UNC cross country course 3 x (1-2-3-2-1 minutes) with 5 minutes between sets, rest within sets 45s-40s-35s). Went through 2-mile mark in 10:59, 11:04, 11:01. Total miles: 15.5.
July 19: Hills on 54 (1-2-3-4-3-2-1 minutes with jog down rest). Burning legs! Total miles: 11.
July 23: Road intervals 10 x 1000 meters on rolling road loop near cross country course (3:04, 3:01, 3:01,2:56,2:58,3:01, 3:00, 2:59,3:02,2:58). Variable rest between reps 105s, 90s, 75s, 60s, 3 min, 60s, 75s, 90s, 105s. Total miles: 15.5.
August 1: Pumpkin trail intervals “around the island” 8 x 880 (2:46 - 2:55). Rest: 90s,90s,90s,3min,90s,90s,90s. This was an “off day”, the workout felt really tough. Total miles: 11.
August 7: Tempo run (35 minutes 5:15-5:20 pace)
August 15: Track 4 x 2k hard (6:07, 6:15, 6:11, 6:02 with slow 400 rest in about 150s). Total miles: 11.
August 22: Road intervals 5 x mile on Kings Mill Rd. (800 hard uphill 2:35-2:40, 30s recovery, 85s hard float, 90s recovery). Total miles: 10.5.
August 29: Trail intervals 6 x “short” 1200 (3:19-3:24, 1:50 rest). Total miles: 16.
September 5: Trail intervals on upper loop of UNC cross country course (mix of short and long intervals - 3 x 1 lap, rest, 1 lap, 2 lap, rest, 3 lap, rest, 3 x 1 lap; rest 3 minutes). Total miles: 13.
September 12: Road intervals in Philly 8 x 1000 (before half marathon). Through marked 800 meters in 2:22-2:30, rest 75s. Total miles: 15.
September 19: AA intervals 4 x AA loop (4:10, 3:56, 3:53, 3:51). Total miles: 10.
September 26: Pumpkin trail intervals 3 x pumpkin loop (12:30, 12:15, 12:22). 3 minute rest. Total miles: 15.
October 3: Road intervals 8 x 1000 meters on rolling road loop near cross country course (2:54 - 3:02). Variable rest between reps 90s, 75s, 60s, 3 min, 60s, 75s, 90s. Total miles: 10.8
October 10: Pumpkin trail intervals 3 x (4 x cutoff loops with steady rest back to start). Total miles: 14.
October 17: Track intervals 4 x (Mile at pace - 200 rest - 400 push - 200 rest); Mile times 4:56, 4:55, 4:53, 4:53, 200 rest (45-50s), 400 push (70, 70, 70, 66). Total time for 9400 meters 30:06. Total miles: 11.3.
And Coming October 24: Mason farm 3 loops steady tempo run
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Duoble B said,
October 23, 2007 at 10:56 am
Another superb example of how someone manipulates a real world schedule and still has the passion and determination to train at this level. I am so impressed!