June 2007
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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Black:
Scheduled workout Blue: Actual workout
accomplished Red: Anticipated
races |
1 |
2 |
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3 |
4 |
5 |
6 |
7 |
8 |
9 Baldwin 5K 28:51 EEE-GATS! |
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10 Rest |
11 Rest 3mi walk |
12 2 miles, 5-7x1:00 AI, 2 miles 4 mi, NO AI |
13 Rest 3mi walk Volleyball |
14 4 miles 4 GP 3mi HOT!!! |
15 Rest Rest |
16 3-4 miles Rest |
|
17 6-7 miles Rest |
18 Rest 4mi |
19 2 miles, 5-7x 1:00 AI, 2 miles Accomplished! |
20 Rest 3mi walk Volleyball |
21 4 miles, 4 GP 4mi-NO GP |
22 Rest Strength |
23 Auburndale 5K 27:45—getting better! |
|
24 6-7 miles 3mi—5GPÕs |
25 Rest Strength 15 min elliptical |
26 2 miles, 2x[1:00, 1:30, 2:00] AI 2 miles Accomplished! 5 miles total |
27 Rest 2mi walk Volleyball |
28 4 miles incl. 4x1:00 AI, 5-6 GP Acomplished! 8-9 AI, NO GP |
29 Rest Strength |
30 3-4 miles 3+ miles 6 GPÕs |
July 2007
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 4-5 miles 5 miles |
2 Rest 2 mi EZ w/Cass and Shadow |
3 3 miles 3x[2:00, 2:30] ai 2 miles Accomplished! 7 mi total |
4 Rest REST |
5 5-6 miles incl. 4x1:30
AI 6 GP-not done 4 mi AM incl. AIÕs; 2 mi PM |
6 Rest 3 mi walk 6 GPÕs |
7 MACC 5K 25:24—pleased |
|
8 7-8 miles 3 miles – HOT! |
9 Rest 2 mi walk |
10 3 miles 3x[2:00, 2:30]ai 2 miles Accomplished! 6+ mi total |
11 Rest 1 mi walk Volleyball |
12 5-6 miles incl. 4x1:30 AI 6 GP-
not done 3 mi w/Caitlyn hilly, windy |
13 Rest REST |
14 3-4 miles 6 miles felt good! |
|
15 7-8 miles 8-9 miles |
16 Rest REST |
17 3 miles 2x2:00, 2x2:30, 1x3:00 2 miles 6 GP-not done ACCOMPLISHED 7.4 mi
total |
18 Rest Strength Volleyball |
19 5-6 miles 4 GP 5 miles-hills |
20 Rest Shoveling 3 hrs |
21 3-4 miles 5 miles (hilly) |
|
22 4 miles 8 miles (hilly) |
23 Rest REST |
24 3 miles 2x[2:00, 3:00, 4:00] ai 2 miles REST—MUGGY |
25 Rest Shortened Tues (5 miles
total) Volleyball |
26 6 miles incl 4x2:00 ai 6 GP 3 miles up-tempo |
27 Rest REST |
28 5-6 miles 5 miles |
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29 9-10 miles 8 miles |
30 Rest REST |
31 3 miles 2x[2:00, 3:00, 4:00] ai 2 miles REST--MUGGY |
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August 2007
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 Rest Volleyball (5) |
2 6 miles incl. 4x2:00 ai 6 GP 1 mi, 4xYassoÕs,
1600/time, 4xcont. 400Õs |
3 Rest |
4 Spooner 5 mile |
|
5 9-10 miles AmyÕs 32nd |
6 Rest |
7 2 miles 4x1:00 ai 2 miles |
8 Rest |
9 2 miles easy 4 GP |
10 Rest |
11 Hurley
2-person Marathon |
|
12 Rest JulieÕs 21st |
13 Rest |
14 2 miles (GP) 3x2 miles T (2:00) 3 miles (GP) |
15 3 miles 6x100 S |
16 4x1 mile |
17 Rest |
18 5 miles |
|
19 16 miles |
20 Rest |
21 2 miles (GP) 3x2 miles T (2:00) 3 miles (GP) |
22 3 miles 6 x 100S |
23 4x1 mile |
24 Rest |
25 5 miles |
|
26 17 miles |
27 Rest |
28 1 hour incl 2x1,200 C 2x400 SI |
29 4 miles Inservice |
30 4x800 S 6x100 S Inservice |
31 Rest |
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September 2007
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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|
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1 Shell Lake 15K |
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2 6-8 miles |
3 Rest |
4 2 miles (GP) 4x2 miles T (2:00), 3 miles GP |
5 3 miles 6x100 S |
6 90 minutes incl 8-10:00 TUT |
7 Rest |
8 4 miles |
|
9 18 miles |
10 Rest |
11 2 miles (GP) 4x2 miles T (2:00), 3 miles GP |
12 3 miles 6x100 S |
13 90 minute incl 8-10:00 TUT |
14 Rest |
15 Barron Half |
|
16 19 miles |
17 Rest |
18 3x1 mile C 3x800 SI |
19 3 miles 6x100 S |
20 75 minute incl 6-8:00 TUT |
21 Rest |
22 Peshtigo 10K |
|
23 20 miles 13 miles 30 |
24 Rest |
25 3x1 mile C 3x800 SI |
26 3 miles 6x100 S |
27 75-minute incl 6-8:00 TUT |
28 Rest |
29 4 miles |
October 2007
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
|
1 Rest |
2 2 miles GP 4 miles R |
3 3 miles 6x100 S |
4 1-hour run incl 6x400 SI |
5 Rest |
6 Rest |
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7 1-hour run |
8 Rest |
9 4x400 SI |
10 3 miles 6x100 S |
11 Rest |
12 2-mile jog |
13 Ashland Marathon |
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14 |
15 |
16 |
17 |
18 |
19 |
20 |
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21 |
22 |
23 |
24 |
25 |
26 |
27 |
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28 |
29 |
30 |
31 |
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HURLEY HALF-MARATHON Codes
Aerobic Intervals (AI): You push the pace. But just a little. Find a tempo that
feels somewhere between comfortable and "Hey, I'm workin' a little
here." Don't run this too hard. Trying to add too much intensity while
you're also increasing mileage spells I-N-J-U-R-Y. When you finish the timed
AI, jog very slowly until your breathing returns to normal, then work back into
your regular pace. On all other days, just run your assigned miles as you feel.
Gentle Pickups (GP): At the end of your run, walk for several minutes, then slowly
increase your leg turnover on a flat stretch for 100 meters--the straightaway
on a track--up to the point where you start to breathe hard. Hold it there for
10 to 20 meters, then gradually slow down. Walk to full recovery before you
start the next one. The purpose of both AI and GP is to improve your stamina,
leg speed, running efficiency, and to make your normal pace feel more
comfortable. What's more, this kind of up-tempo running adds
variety to your
training. Always a good thing.
ASHLAND
MARAHTON Codes (Post Hurley)
Goal Pace (GP): Your per-mile goal marathon pace.
Tempo Runs (T): For 11-minute Marathon Goal Pace (MGP) (4:48:25), run 10:28 (1
mile); for 10-minute MGP (4:22:12), run 9:31; for 9-minute MGP (3:55:58), run
8:34. Recovery is slow jogging for the number of minutes in parentheses.
Cruise Intervals (C): For 11-minute MGP, run 9:56 (1 mile), 7:49 (1,200); for
10-minute MGP, run 9:02 and 6:47; for 9-minute MGP, run 8:07 and 6:06. Recovery
is half the distance of the repetition.
Speed Intervals (SI): For 11-minute MGP, run 4:52 (800), 2:26 (400); for
10-minute MGP, run 4:17, 2:08; for 9-minute MGP, run 3:50, 1:55. Recovery is
equal distance (e.g., 400 jog for 400 repeats).
Total Uphill Time (TUT): The total number of minutes you spend running
semi-vigorously up inclines-- repeats up the same hill or total uphill time
over a hilly loop.
Warmup/Cooldown: Run 15 minutes easy followed by 4x100m strides before each
Tuesday/Thursday session and 15 minutes easy at the end.
Strides (S): Gradual, smooth accelerations over 100 meters (straightaway on
a track), running fast and controlled over the middle third--but NEVER
SPRINTING--then just as gradually decelerating. Walk to full recovery after
each.
Race Day Rules: "Go 10 to even 15 seconds per mile slower than your goal pace for the first 5?8 miles," counsels coach Bob Williams. You will see a big payoff later. When things start to get interesting, say at 18 to 20 miles, youÕll have some gas in the tank.