On Feb 5th Jen raced a 5:28 mile and Brendan a 4:38.
If rest is not stated during a workout then it is full recovery, usually 3 or 4 times previous bouts time (actual seconds, so a 32 second 200 would get 90sec to 2min rest)but is even more following sprint efforts.
All workouts include a 15min easy run warm up and normally some dynamic stretching drills and strides.
Feb 6, 2011 - Feb 12, 2011
Sun, Feb 6
beginning of phase II
Week 1/6
J 3 x 200 30low 29high/mid 30 low
B 2 x 200 26.3 25.00
Mon, Feb 7
Off
Tue, Feb 8
An easy 30ish
Wed, Feb 9
3 x 5minI 3min E
J 1200+ 4:24 4:19 4:15
B 2:32 800+, 5 flat mile, 5:03 mile
Thu, Feb 10
J off
B 20min
Fri, Feb 11
J 25min drills and strides
B 30min drills and strides
Sat, Feb 12
20minAT or Tempo
J 6:10 12:24 at 2mile and then all 46’s
B 5:26 10:52 then a 5:28
Feb 13, 2011 - Feb 19, 2011
Sun, Feb 13
Week 2/6
2 x 200 j 400 b 600
J 30.6 29.5 64.4
B 26.3 25.5 1:31.6
Mon, Feb 14
Off
Tue, Feb 15
30min then drills and strides
Wed, Feb 16
3 x 5min I 3minE
J 1200+ 4:25 4:17 4:19
B 1200 at 3:50, 4:57 mile, 5:05 mile
Thu, Feb 17
J off
B 20min
Fri, Feb 18
25min then drills and strides
Sat, Feb 19
4 X 5min AT 1min easy
J 1200+ 4:38-4:41
B first one was 5:30ish pace then after that was under 5:20 pace
Feb 20, 2011 - Feb 26, 2011
Sun, Feb 20
Week 3/6
200 j 400 b 600
J 30.7 66 high
B 26.6 1:29.2
Mon, Feb 21
Off
Tue, Feb 22
30min drills and strides
Wed, Feb 23
3 x 5min I 3min easy
J 1200+ 4:19 4:20 4:17
B 1200+ 3:48, 4:57, 5:02mile
Thu, Feb 24
Off
Fri, Feb 25
25mins drills and strides
Sat, Feb 26
24min with light strides in there
Feb 27, 2011 - Mar 5, 2011
Sun, Feb 27
Wk 4/6
MEUSATF
J 400 66 2 mile ~11:43
B 800 2:04.5
Mon, Feb 28
Day Off running
Tue, Mar 1
30min easy
15min drills
4 20sec strides
5min run home
7min Elevate
Wed, Mar 2
J ~ 21ishmin (miles) 6:38, 6:24, 6:27
B ~ 20:30ish Miles 5:28 5:20 5:25 2:46 (last 800+)
Full rest
J~ 4 x 200 40, 38, 37, 35
B ~ 6 x 100ish strides
No fly on half of 200s/strides
Thu, Mar 3
J day off run
B 30ish min
Fri, Mar 4
20min easy
15min drills
4 20-30sec strides
6-7minElevate
Sat, Mar 5
Short warm up then
J ~ 16 x 200 with 30 sec rest (36-40) avg low 37
B ~ 18 x 200 starting every minute mostly 32 or 31 some 30’s and 33’s and maybe one or two 34 I kept the clock running
Mar 6, 2011 - Mar 12, 2011
Sun, Mar 6
Wk 5/6
J ~ off
B ~ 39min easy
Mon, Mar 7
We jogged the girls right before and then did 20min then
J~ 4 x 3 OLS / 3 x 20sec on 20 sec off push ups / 90sec uglys
B ~ 4 x 5 OLS / 3x 30sec on 30 off push ups / 90sec uglys
Tue, Mar 8
15min and light drills
5minT 1minE x 4
1200+meters j ~ 4:27-4:33 b ~ 3:53-3:56
Short cool down
Wed, Mar 9
30ishmin easy
15min drills
4 20-30sec strides
Jog home
Thu, Mar 10
Day off run
J~ 4 x 3 OLS / 3 x 20sec on 20 sec off push ups / 90sec uglys
B ~ 4 x 5 OLS / 3x 30sec on 30 off push ups / 90sec uglys
Fri, Mar 11
Warm up
11 x 30 sec (800-mile pace) 30 sec off at sea dogg
Ran home
Sat, Mar 12
24min easy
14min drills
4 20-30sec strides
8min run home
Mar 13, 2011 - Mar 19, 2011
Sun, Mar 13
Wk 6/6
Day Off running
J~ 4 x 3 OLS / 4 x 20sec on 20 sec off push ups / 90sec uglys/ plank 2:12
B ~ 4 x 5 OLS / 4x 30sec on 30 off push ups / 90sec uglys/ plank 2:12
Mon, Mar 14
20min Tempo/very hard effort It was late (8:30pm) when the bout was started
J ~ 6:11, 6:06, 3:04, 3:04 B ~ 5:14, 10:29, 5:27ish, stopped at 17:27 for 60sec then an 800 in 2:38
Full rest
5 x 100 strides/4x200 34,36,35,34
No fly on half of strides/200’s
Light jog with girls (no real cool down)
Tue, Mar 15
We did a good (9-10min pace) 20min jog with the girls
10min drills without much rest
J no formal run
B 21min easy
Wed, Mar 16
21 min with 4 strides
Thu, Mar 17
First outdoor track workout about 4 times as much rest as just ran while jogging 200 in between
J 4 x 300, 3 x (200, 300), 300
58, 57, 55, 57 (35, 54, 35, 53, 35, 53) 53
B 10x 300
First and last where high 47’s low 48’s 5 or 6 where 46’s the rest low 47’s
Fri, Mar 18
We were recovering from St. Pattys day
I got a 21min run in Jen took the day off
Sat, Mar 19
6 x (3minT 1minE)
800’s J almost an 800, just over an 800, a little more over, last three were right before the line
B 2:38, 2:34, 2:33, 2:34, 2:33, 2:36
Almost 10min cooldown
Mar 20, 2011 - Mar 26, 2011
Sun, Mar 20
Beginning Phase III
Wk 1/6
Day Off running
10min drills (40sec drilling 20sec rest)
J~ 4 x 3 OLS
B ~ 4 x 5 OLS
Mon, Mar 21
22:30min easy Jen’s quads are sore!!!!!
4 20ishsec strides
Ice
Tue, Mar 22
30min easy
Jen’s quads are still sore, more so when walking down stairs
Wed, Mar 23
J 400,200,400,400, 2 x 200,600,200,200,400, 2 x 200,600
74,34,73,75,35,34,1:51.5,35,35,75,35,34,1:56
B 600, 400, 400, 600, 4 x 200
1:36,59low,59.0,1:28.7,32.4, 31.4,31.5,31.0
Jen’s quad’s felt better but were still a factor. We ran indoors b/c it was snowing
Thu, Mar 24
J off b 20mineasy
Fri, Mar 25
J 30min with 4 strides b 22 min easy then 4 strides
Sat, Mar 26
J 15min 3minrest 5min full rest 5 x 200
6:25 6:28 4:23 (1200) 38, 37, 36, 37, 33.7
B 18min 1min rest 2min fullrest 5x 200
5:24, 5:19, 5:27 76 (400) 32, 32, 31, 31, 28.57
Mar 27, 2011 – April 2, 2011
Sun, Mar 27
Wk 2/6
Day Off running
Mon, Mar 28
22shm min easy 4 x strides
B 2 x 5 OLS/ 4x 30sec on 30 off push ups / 1:45sec uglys/ 2:00 plank
J 2 x 3 OLS/ 3 x 30sec on 30sec off p ups/ uglys/ 2:00 plank
Tue, Mar 29
25min easy
10min drills
Wed, Mar 30
J 200,200, 200, 800, 200, 200, 200, 800, 16 x 200
3 x 36, 2:28, 3 x 37, 2:35, 38, 37.8, 38.2, 38.1, 37.2, 37.1, 36.4, 36.5, 36.2, 37.1, 35.5, 36.4, 35.4, 36.2, 36
B 2 x 600 4 x 400 12 x 200
1:36 x 2, 59.8, 58.3, 57.5, 58.6, 31.1, 29.9, 29.7, 29.28, 29.13, 32.25, 32.0, 31.9, 31.6, 31.5
Thu, Mar 31
B - 30min j - off
J~ 3 x 3 OLS
B ~ 3 x 5 OLS
Fri, Apr 1
Snowed a bunch
30min easy
Sat, Apr 2
J~5minT, 1minE, 5minT, 1minE, 5minT, 3minE 8 x 400 starting every two minutes
1200+ 4:39 4:39 4:43 85,86,86,86,88,90,88,88
B~5minT, 1minE, 5minT, 1minE, 5minT, 3minE, 5minI, 3minE, 5minI
1200+ 4:01 3:58 3:58 4:58mile 5:10mile.
April 3, 2011 – April 9, 2011
Sun, Apr 3
Wk 3/6
Day Off running
B 3 x 5 OLS/ 4x 30sec on 30 off push ups / uglys/ 2:00 plank
J 3 x 3 OLS/ 3 x 30sec on 30sec off p ups/ uglys/ 2:00 plank
Mon, Apr 4
45min ran with sub5 for 30min
Tue, Apr 5
We both did 22ish min (on our own) and then 4 strides
Wed, Apr 6
J ~ 400, 1min rest, 400, 1min rest, 12 x 200 with 30 sec rest
77, 76. 38-39
B ~ 2 x 600 with 5min rest then 9 x 200 with 2-3min rest
1:37, 1:34, 29low, 29.6, 29.3, 29.0, 28.7, 29.0, 28.6,29.1,29.5
Thu, Apr 7
We ran 30ish min together
Fri, Apr 8
We ran 16min apart then did the last ten or so together and then it was 4 x 25sec strides
Sat, Apr 9
SO MUCH WIND!!!!! a second and a half or more slowdown per lap)
J ~ 8 x 3min Interval 90sec easy
At the 800 2:56,3:00,2:58,2:56,2:57,2:58,2:58,3:00
B~ I felt really pooped so I called it early today
5 x 3min interval 90sec easy
At the 800 2:29, 2:27, 2:29, 2:27, 2:29
April 10, 2011 – April 16, 2011
Sun, Apr 10
Phase III
Wk 4/6
Day Off running but a 7 mile walk
B 4 x 5 OLS/ 4x 30sec on 30 off push ups /2min uglys/ 2:00 plank
J 4 x 3 OLS/ 3 x 30sec on 30sec off p ups/2min uglys/ 4:00 plank
Mon, Apr11
20ish min
Tue, Apr 12
We both did 20ish min (on our own) and 4 strides
Wed, Apr 13
Lazy rainy day No run
Thu, Apr 14
J ~ 2 x 600, 3 x 400, 4 x 300, 4 x 200
1:56, 1:57, 72, 75, 75, 53, 53, 54, 54, 4 x 34
B ~ 2 x 200, 1000, 9 x 200
30,32, 2:42, 29, 29, 28, 28, 28,29,28,28,28 (last 5 were regular starts)
Fri, Apr 15
J ~ 31min in the am about 20min in the afternoon
B ~ 20min easy
Sat, Apr 16
J ~ 24 min with 4 strides
B~ 26min with 4 strides
April 17, 2011 – April 23, 2011
Sun, Apr 17
Wk 5/6
Phase III
Day off running
Mon, Apr 18
As always windy
4 x 3minI 90sec Easy, 4min rest after the 4th 3minI then 3 x 200 4min rest 3 x 200 about 30 seconds rest after each 200 rep
J- (for the 800) 2:56, 2:55, 2:59, 3:01, 35, 37, 38, 34, 35,35
B – (for the 800) 2:28, 2:26, 2:28, 2:29, the 200’s were 29’s with one or two 28’s and maybe a 30 (hard to tell cause I kept the clock running)
Tue, Apr 19
26ish min first 15min apart
B ~ 2 x 5 ols/ 74 push ups in a minute/ 90 sec uglies 90 sec plank
J ~ 2 x 3 ols/ 55 push ups in a minute/ 90 sec uglies 90 sec plank
Wed, Apr 20
26ish min with 3 strides for Jen and 4 strides for Brendan
Thu, Apr 21
Wicked bad constant wind with gusts coming from all directions! Plus it started to hail a couple of times, low 40’s temp
J ~ 2 x 200, 900, 4 x 200, 300, 3 x 200
2 x 39, 3:03, 2 x 37, 38, 34, 56, 2 x 36, 34.00
B ~ 600, 2 x 200, 600, 4 x 200
1:40, 30, 29, 128.9, 31, 2 x 32, 31
Even though some of the times were a bit slow, it was good considering the weather
Fri, Apr 22
25ish minutes
Sat, Apr 23
22ish minutes
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