Archived Training - Track Season 2001 - December 2000 to end of May 2001
YEAR 2000 TRAINING
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 12/25 | Easy – approx 6 miles at 7 min pace in early afternoon | 6 miles | 7:00 |
| Tues 12/26 | Very hard 9.8 miles in 58:18. Ran 2 x Mallory+Twain. 1000 ft elevation change with two 350 ft, 1.25 mile long hills (same hill twice). Very hard effort, 7 minutes faster than previous best. | 9.8 miles | 5:57 |
| Wed 12/27 | Easy 6.1 miles (Mallory + 2xTwain) in 43:00 with 600 ft elevation change. Sore and tired from yesterday. | 6.1 miles | 7:03 |
| Thurs 12/28 | Day off work so ran in afternoon. Ran 12 x 400 in 75 seconds with 200 meter slow recoveries (about 75 sec recovery). 5.5 mile total warmup and cooldown. | 10 miles | 6:33 |
| Fri 12/29 | Easy 6.1 in 41:00, same course as Wednesday. Felt good. | 6.1 miles | 6:43 |
| Sat 12/30 | Schedule problem caused me to have to cut this workout from 6 x 1 mile to 3 x 1 mile. Splits 5:17, 5:12, 5:05. | 9.5 miles | 6:32 |
| Sun 12/31 | Easy 12.5 miles in 85 minutes. Stretched run from usual 10 to get to 60 for the week. Felt easier than my usual 10 however. | 12.5 miles | 6:48 |
| WEEK TOTAL | 60 miles | 6:37 |
YEAR 2001 TRAINING
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 1/1 | New Years Time Trial – All out mile in track spikes in 4:43.4. Easy 2.5 mile warmup, strides, and 2.5 mile cooldown. | 7 miles | 6:40 |
| Tues 1/2 | Speed day with Santa Clarita Runners. The track was closed so we did 6 x 3 minutes hard (low 5 min pace) on the road. Long warm up and cool down to get good mileage. | 10 miles | 6:24 |
| Wed 1/3 | Easy 6.1 miles in 40:45. Did Mallory loop plus 2 x Twain loop for elevation change of 600 ft | 6.1 miles | 6:41 |
| Thurs 1/4 | Moderate to hard 9.8 mile steady state in 57:19. Did 2 x Mallory+Twain loops (29:15, 28:04) for a total elevation change of 1000 ft. Fastest ever for this course in spite of running much easier than last week. | 9.8 miles | 5:51 |
| Fri 1/5 | Easy unmeasured 6 or so. Slightly sore shins from yesterday. | 6 miles | 7:00 |
| Sat 1/6 | Very easy 5 miles on the flattest route I could find. Not measured so I am guessing on distance and pace. | 5 miles | 7:30 |
| Sun 1/7 | Base-to-Base 10 mile race. Cold (42 degrees at finish) with a light breeze. First overall in 53:01 (5:18 pace). See race report for details. Short warmup (1.25 miles) and cooldown (.75 miles). | 12 miles | 5:35 |
| WEEK TOTAL | 55.9 miles | 6:21 |
Week 2
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 1/8 | Easy 6.1 miles in 42:50. Mallory plus 2 x Twain loop for 600 ft elevation change. Felt surprisingly good after yesterdays race. 44 degrees at 9:30 pm. | 6.1 miles | 7:01 |
| Tues 1/9 | Fartlek run with Santa Clarita Runners. Track is still closed. Did 3 min hard, 2 min easy, 2 min hard, 2 min easy repeated 3 times. Finished with 4 x 1 min hard with 1 min recovery. Fast surges probably near 5 flat pace. Very long warmup and cooldown. | 11 miles | 6:25 |
| Wed 1/10 | Heavy rain and 60mph winds. Was about to run on the treadmill when one of the palm trees in our yard fell. Once I took care of this I was out of time. | 0 miles | --- |
| Thurs 1/11 | Typical hard 9.8 mile run on hills in 61:08 (30:50, 30:18). Cold, rainy, and windy. Distracted by work problems so I never got my head into it. Poor effort, but new sweat suit worked well. | 9.8 miles | 6:14 |
| Fri 1/12 | Easy 6.1 miles in 39:59. Felt like it was a struggle, but ended up surprisingly fast. | 6.1 miles | 6:33 |
| Sat 1/13 | 6 x 1 mile on track in 5:20 with 400m recovery in 2:00 to 2:30 | 12 miles | 6:16 |
| Sun 1/14 | Easy 12.5 miles on out-and-back course in 82:33. First half was very easy (downhill and with the wind) 39:56. Second half - 42:37. | 12.5 miles | 6:36 |
| WEEK TOTAL | 57.5 miles | 6:29 |
Week 3
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 1/15 | Moderate 6.1 miles in 37:52. Ended up running much faster than planned. This was supposed to by easy, around 41 min. | 6.1 miles | 6:12 |
| Tues 1/16 | 6 x 800 hill repeats averaging 2:30 with SCR group. 4 uphill and 2 down with easy to moderate grade. Lengthy warmup and cooldown. | 11 miles | 6:27 |
| Wed 1/17 | Easy 6.1 miles in 38:45. Just a little too fast. | 6.1 miles | 6:21 |
| Thurs 1/18 | Very hard 9.8 miles on typical hilly course in 56:30 (5:46 pace). Lap splits were 28:42, 27:48. Added a ½ mile cooldown at 7 min pace. | 10.3 miles | 5:49 |
| Fri 1/19 | Very easy 6.1 miles in 40:59. Quad’s sore. | 6.1 miles | 6:43 |
| Sat 1/20 | 6 x 1 mile in 5:18 with slow 400m recovery. Tired and sore the first few repeats, but then loosened up for a good workout. | 12 miles | 6:15 |
| Sun 1/21 | Easy 12.5 miles in 1:22:20. Very sore from yesterday. Downhill first half in 40:15, return in 42:05. | 12.5 miles | 6:35 |
| WEEK TOTAL | Best overall training week ever! | 64.1 miles | 6:20 |
Week 4
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 1/22 | Easy 6.1 miles (hilly, 600 ft elevation change) in 39:49. Used heart rate monitor for the first time in a while, 161 max, 150 average. | 6.1 miles | 6:32 |
| Tues 1/23 | 12 x 400m in 73 seconds with slow 200m recovery, ran on track in complete darkness. Cool 44 degrees. | 11 miles | 6:25 |
| Wed 1/24 | Standard 6.1 miles easy in 39:35. | 6.1 miles | 6:29 |
| Thurs 1/25 | Huge 9.8 miles in 55:02 (5:37 pace). Lap splits 27:56, 27:08. 1 mile easy cool down. Cold 41 degrees. | 10.8 miles | 5:45 |
| Fri 1/26 | Easy 6.1 miles in 40:25. Ran very easy on the uphills. | 6.1 miles | 6:38 |
| Sat 1/27 | 6 x 1 mile in 5:15 with slow 400m recovery. Felt like I was pushing too hard on the first few, but then they didn’t get any harder and I was able to make it through. | 12 miles | 6:14 |
| Sun 1/28 | Had to split long run into two sections because of schedule problems. Ran 8 miles at 6:30 at 3pm and 6.1 miles in 39:39 at 9pm. Second run felt surprisingly effortless. | 14.1 miles | 6:30 |
| WEEK TOTAL | New best overall training week ever! | 66.2 miles | 6:20 |
Week 5
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 1/29 | Traveling in Atlanta – Unable to run. | 0 miles | --- |
| Tues 1/30 | Still in Atlanta – Unable to run and coming down sick, but walked about 10 miles. | 0 miles | --- |
| Wed 1/31 | Sick with bad cold. Struggled through a shorter and slower run than planned (6.1 in 39:30). Sore shins from yesterday’s walking. | 6.1 miles | 6:29 |
| Thurs 2/1 | Cold is worse, but legs feel better. Moderate 6.1 miles in 38:45. | 6.1 miles | 6:21 |
| Fri 2/2 | Still sick, lots of congestion and cough. Easy 6.1 in 39:10. | 6.1 miles | 6:25 |
| Sat 2/3 | Sick, tired, hard to breath. 1 mile in 5:00, 4 x 800 in 2:27 just to get a little leg turnover in. Skipped scheduled track meet. | 8 miles | 6:21 |
| Sun 2/4 | Unmeasured easy run – approx 10 miles in 65 minutes. Cold getting better, but still a pretty bad cough. Very warm 80+ degrees. | 10 miles | 6:30 |
| WEEK TOTAL | Very poor week with travel days and bad cold. | 36.3 miles | 6:26 |
Week 6
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 2/5 | Easy 6.1 miles in 38:58. Still very congested, but legs feel great. | 6.1 miles | 6:23 |
| Tues 2/6 | 2 x 2000m (approx) in 6:30 in the middle of a long, moderate run. I wanted to do more speed, but this is what the SCR coach had planned so I went along with it. | 12 miles | 6:14 |
| Wed 2/7 | Easy 6.1 in 40:05 with 10 x 100m strides added on, still sick. | 7 miles | 6:27 |
| Thurs 2/8 | Moderate 6.1 in 38:00 with approx 1 mile added on. Very tired after a very long day at work, so cut planned hard run. 39 degrees. | 7.1 miles | 6:16 |
| Fri 2/9 | Easy 6.1 in 39:00 with 10 x 100m strides added on. Almost well. | 7 miles | 6:18 |
| Sat 2/10 | 6 x 1 mile in 5:20 with 400m recovery jog. Hoping to run these in 5:15 but felt very flat. Had to make up time after 5:25 and 5:22 for the first two. | 12 miles | 6:16 |
| Sun 2/11 | Easy approx 9 miles at 6:40. Heavy rain, cold, and windy at 9pm. Planned on 14 miles, but conditions and time made this impossible. | 9 miles | 6:40 |
| WEEK TOTAL | 60.2 miles | 6:21 |
Week 7
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 2/12 | Heavy rain, wind, and cold. Struggled through 6.1 mile in 40:10. | 6.1 miles | 6:35 |
| Tues 2/13 | 12 x 400m in 72 with 200m recovery. Light rain and 40 degrees. | 11 miles | 6:23 |
| Wed 2/14 | Easy 6.1 in 38:56 plus 10 x 100m strides. 37 degrees, but no wind or rain for a change. | 7 miles | 6:17 |
| Thurs 2/15 | Very hard 9.8 miles with 1000 ft elevation change in 54:41 (5:35 pace) for a new record. Lap splits 27:39, 27:02. 1.2 mile cooldown at 7:00 pace. 44 degrees. | 11 miles | 5:44 |
| Fri 2/16 | Very easy 5 miles on flat ground. Sore from yesterday. | 5 miles | 6:45 |
| Sat 2/17 | CSUN Meet – See Race Report – 1 mile 4:38, 2 mile 10:04.3, 1 mile of strides plus 6 miles warmup/cooldown. Sore before race started. | 10 miles | 6:10 |
| Sun 2/18 | Easy 10 miles in 66:58 on hills. | 10 miles | 6:42 |
| WEEK TOTAL | 60.1 miles | 6:19 |
Week 8
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 2/19 | Easy 6.1 in 40:12. Very sore and tired. | 6.1 miles | 6:35 |
| Tues 2/20 | Track 800 (2:36), 1200 (3:54), 1600 (5:15), 1200 (3:54), 800 (2:33) with 400 (2:00) recoveries. This was a big struggle. Not sore, but just couldn't go any faster. | 11 miles | 6:12 |
| Wed 2/21 | Easy 6.1 in 38:50 plus 10x100m. Achilles sore. | 7 miles | 6:17 |
| Thurs 2/22 | Moderate 6.1 in 37:25 plus 10x100m harder than normal on a slight hill (5 up, 5 down). Sore achilles so skipped planned very hard run. | 7 miles | 6:03 |
| Fri 2/23 | Easy 6.1 in 40:00. Light rain. | 6.1 miles | 6:33 |
| Sat 2/24 | Heavy rain and cold. 4 x 1 mile in 5:30. Simply could not run any faster in the conditions. | 11 miles | 6:27 |
| Sun 2/25 | Heavy rain. Approximately 12 miles easy but struggled a bit in the rain. | 12 miles | 6:45 |
| WEEK TOTAL | Planned easy week was a struggle. Just a little off all week. | 60.2 miles | 6:26 |
Week 9
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 2/26 | Easy 6.1 miles in 37:50 plus 10x100m in 18 seconds. Felt very strong and relaxed. Great run after a bad last week. | 7 miles | 6:06 |
| Tues 2/27 | 1 mile stepdown (82,77,75,73 = 5:07), 800 in 2:30, 4x100m strides, 800 in 2:26, 1 mile stepdown (81,78,77,75 = 5:11). Moderate rain. | 11 miles | 6:15 |
| Wed 2/28 | Easy 6.1 miles in 38:38 plus 10x100m easy strides. A little sore from yesterday. Moderate rain. | 7 miles | 6:15 |
| Thurs 3/1 | Hard 9.8 miles with 1000 ft elevation change. Laps in 28:29 and 27:31 for 56:00 total (5:43 pace). Ran intentionally a little easier than normal with stomach problems. 1.2 mile cooldown. | 11 miles | 5:51 |
| Fri 3/2 | Easy 6.1 miles in 39:00 | 6.1 miles | 6:24 |
| Sat 3/3 | 6 x 1 mile in 5:14 with 400m recovery. Very hard effort, quads sore. | 12 miles | 6:13 |
| Sun 3/4 | Easy 12.5 miles in 1:22:30. Moderate rain and windy. | 12.5 miles | 6:36 |
| WEEK TOTAL | Great week in spite of bad weather! | 66.6 miles | 6:15 |
Week 10
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 3/5 | Easy 6.1 in 38:48 plus 10 fast 100m strides. Felt absolutely effortless in spite of moderate rain. | 7 miles | 6:15 |
| Tues 3/6 | 30 x 200m on a 1 minute cycle (36 sec 200 with 24 sec rest). Missed track group so did these on the road late. | 11 miles | 6:15 |
| Wed 3/7 | Easy 6.1 in 38:02 plus 10x100m relaxed strides. | 7 miles | 6:10 |
| Thurs 3/8 | Hard 9.8 miles in 55:28 (5:40 pace) with splits of 28:22 and 27:06. 1.2 mile cooldown at 7:00 pace. Felt good. | 11 miles | 5:48 |
| Fri 3/9 | Easy 6.1 miles in 38:53. | 6.1 miles | 6:22 |
| Sat 3/10 | Easy 12.5 miles in 82 minutes late at night. Really wiped out today so I decided to reverse the Sat and Sun workouts. | 12.5 miles | 6:34 |
| Sun 3/11 | 4 x 1 mile in 5:12 ave (5:18, 5:12, 5:13, 5:05). Legs flat from yesterday, so had to cut the workout short. | 10 miles | 6:17 |
| WEEK TOTAL | 64.6 miles | 6:14 |
Week 11
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 3/12 | Very easy 6.1 miles in 38:58 plus 10 x 100m fast. | 7 miles | 6:16 |
| Tues 3/13 | 4 x 800 in 2:30 with negative splits (77, 73). Easy 2 x 800 with group in 2:40 with sprint finish to practice race tactics. | 11 miles | 6:17 |
| Wed 3/14 | Very easy 5 miles on flat ground. | 5 miles | 6:45 |
| Thurs 3/15 | Very easy 4 miles on flat ground. | 4 miles | 6:45 |
| Fri 3/16 | Occidental Distance Carnival 10K (track). First overall in 31:57. See race report. | 10.2 miles | 5:40 |
| Sat 3/17 | Very sore. Easy 4 miles just to loosen up. | 4 miles | 6:45 |
| Sun 3/18 | Easy 7.3 miles in 46:57 on hilly course. Still a little sore. | 7.3 miles | 6:26 |
| WEEK TOTAL | Rest week with mini taper for hard race. | 48.5 miles | 6:18 |
Week 12
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 3/19 | Easy 6.1 in 38:10 plus 10 fast 100m strides. | 7 miles | 6:09 |
| Tues 3/20 | 6 x 300m hill repeats, plus 2 x 800m on the track in 2:28 and 2:26. Lengthy warmup and cooldown. | 11.5 miles | 6:18 |
| Wed 3/21 | Easy 6.1 in 38:16 plus 10 fast 100m strides. | 7 miles | 6:10 |
| Thurs 3/22 | A horrible early morning 6.1 miles in 40:00. Simply couldn't loosen up just after rolling out of bed. | 6.1 miles | 6:33 |
| Fri 3/23 | Easy 6.1 in 38:05 plus 10 fast 100m strides | 7 miles | 6:09 |
| Sat 3/24 | 5 x 1 mile in 5:09 plus 1 x 1000m in 3:12. Stomach problems forced me to cut the last mile to 1000m. Absolutely exhausted afterwards. | 12 miles | 6:08 |
| Sun 3/25 | Easy 12.5 miles in 1:19:05. Splits 39:30, 39:35. Felt great in spite of yesterdays very hard workout. | 12.5 miles | 6:20 |
| WEEK TOTAL | Good week except for a bad Thursday. | 63.1 miles | 6:15 |
Week 13
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 3/26 | Easy 6.1 in 38:01 plus 10 fast 100m strides. | 7 miles | 6:08 |
| Tues 3/27 | 8 x 100m strides, 6 x 800 in 2:25, 8 x 100m strides. Felt very strong, 800's faster than expected (goal 2:28-2:30). | 11 miles | 6:10 |
| Wed 3/28 | Easy 6.1 in 39:00. Tired, lethargic - poor run. | 6.1 miles | 6:24 |
| Thurs 3/29 | Easy 6.1 in 39:00 plus 10 x 100m. Muscle aches, light nausea - possibly coming down with the flu? (daughter is sick). | 7 miles | 6:17 |
| Fri 3/30 | Didn't run (ends 58 day streak) | 0 miles | --- |
| Sat 3/31 | April Fools 5K - 1st overall in 15:34 (4:57, 5:06, 5:00) - See race report. | 10 miles | 6:07 |
| Sun 4/1 | Easy 10 miles up Pico Canyon onto lower trails. | 10 miles | 6:20 |
| WEEK TOTAL | Poor week with 3 bad days in a row, but an okay race. | 51.1 miles | 6:14 |
Week 14
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 4/2 | Easy 6.1 miles in 37:11 plus 10 x 100m fast. Felt very strong, faster than expected, early cold symptoms. | 7 miles | 6:01 |
| Tues 4/3 | 6 x 800m - First 2 even pace 2:27, next 2 fast 200 (32-33) then cruse 600 for 2:22 total, last 2 fast final 200 (32-33) to finish in 2:22 also. Full cold, sore throat. | 11 miles | 6:02 |
| Wed 4/4 | Easy 6.1 miles in 38:37 plus 10 x 100m strides- Sick | 7 miles | 6:13 |
| Thurs 4/5 | Hard 6.1 miles in 34:40, really pushing the uphills plus 10 x 100m strides. Cut workout by 5 miles due to time contraints. Still sick with a mild cold. | 7 miles | 5:39 |
| Fri 4/6 | Very easy 6.1 miles in 39:30. Very tired. | 6.1 miles | 6:29 |
| Sat 4/7 | Travel day to Monterey. Didn't run. | 0 miles | --- |
| Sun 4/8 | Easy 6 miles. Started slow (7:00?) and gradually sped up to just under 6:00 the last two miles. | 6 miles | 6:20 |
| WEEK TOTAL | Another poor week with travel and being sick. | 44.1 miles | 6:06 |
Week 15
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 4/9 | Moderate 6 miles at 6:00 on treadmill in San Francisco. | 6 miles | 6:00 |
| Tues 4/10 | Work trip / vacation. Didn't run. | 0 miles | --- |
| Wed 4/11 | Work trip / vacation. Didn't run. | 0 miles | --- |
| Thurs 4/12 | Work trip / vacation. Didn't run. | 0 miles | --- |
| Fri 4/13 | Easy 6.1 in 39:04. Started good, but tight and flat from missing the last few days. | 6.1 miles | 6:24 |
| Sat 4/14 | 3 x 1 mile in 5:06. Legs are absolutely dead and I struggled right from the beginning. Warm 79 degrees. | 10 miles | 6:09 |
| Sun 4/15 | Moderate 10 miles pushing jog stroller. Uphill and into the wind is impossible with this thing! | 10 miles | 6:20 |
| WEEK TOTAL | Vacation / work trip made this a terrible week! | 32.1 miles | 6:14 |
Week 16
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 4/16 | Easy to moderate 6.1 miles in 36:56 (6:03 pace) plus 10 x 100m fast strides. | 7 miles | 5:59 |
| Tues 4/17 | Split run due to schedule problems. 6am - 5 miles easy hills in 32:25. 9pm - 5 miles hard (same course) in 28:50 (5:46 pace) plus 12 x 100m fast strides. | 11 miles | 6:03 |
| Wed 4/18 | My birthday - didn't run | 0 miles | --- |
| Thurs 4/19 | Hard, hilly, 9.8 miles in 54:09 (new record - 5:32 pace). Big negative splits for the two laps - 27:51 (5:41), 26:18 (5:22). 1.2 mile cooldown. | 11 miles | 5:41 |
| Fri 4/20 | Easy 6 miles in heavy rain / wind. Distance/pace approx. | 6 miles | 6:30 |
| Sat 4/21 | Tired and lethargic. Track closed for a big youth track meet, so did 10 miles easy. | 10 miles | 6:20 |
| Sun 4/22 | Moderate 10 miles pushing jog stroller. Pace was slow (for flat ground) but extra resistance made this a struggle. | 10 miles | 6:15 |
| WEEK TOTAL | Good average pace, but no speed this week & low mileage. | 55 miles | 6:06 |
Week 17
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 4/23 | Easy to moderate 6.1 miles in 36:24 (5:58 pace) with 10 x 100m fast strides. Faster than normal because of 3 easy days leading up to today. | 7 miles | 5:54 |
| Tues 4/24 | 2 x 4 x 400m in 68, recovery 2 min, 90s, 60s, 800m between sets, 800m easy, then 1 mile in 4:58 and long cooldown. | 11 miles | 6:07 |
| Wed 4/25 | Easy to moderate 6.1 miles in 36:10 (5:56 pace) plus 10 x 100m. Pushed a little on the big uphill. | 7 miles | 5:52 |
| Thurs 4/26 | Moderate to hard 6.1 miles in 34:56 (5:44 pace) plus 24 x 200m (road) in 36 seconds on a 1 minute cycle. | 11 miles | 5:52 |
| Fri 4/27 | Easy 6.1 in 37:20 plus 10 x 100m strides. | 7 miles | 6:02 |
| Sat 4/28 | 5 x 1 mile in 5:08. Warm and windy plus a hard week made this a tough workout. | 12 miles | 6:06 |
| Sun 4/29 | Moderate 12.5 miles in 1:17:45. Died on the second half - uphill, into the wind, and 78 degrees. | 12.5 miles | 6:13 |
| WEEK TOTAL | Amazing week after a month of mediocre training! | 67.5 miles | 6:02 |
Week 18
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 4/30 | Moderate 6.1 miles in 36:25 (5:58 pace) plus 10 x 100m | 7 miles | 5:54 |
| Tues 5/1 | 16 x 400m in 73 seconds on grass (track closed). 2 minute cycle (47 sec recovery). | 11 miles | 5:54 |
| Wed 5/2 | Very tired and it got too late to run. | 0 miles | --- |
| Thurs 5/3 | Hard 6.1 miles in 36:11 (5:55 pace) plus 6 x 600m in 1:45. Hard workout - just felt very tired in spite of taking yesterday off. | 11 miles | 5:56 |
| Fri 5/4 | Easy 5 miles at approx 6:30 pace. Very tired. | 5 miles | 6:30 |
| Sat 5/5 | Mile in 5:00, 1200m in 3:46, 800m in 2:28, 3 x 400m in 72. Planned harder workout but felt flat and tired. | 10 miles | 6:13 |
| Sun 5/6 | Easy 5 miles in 6:30 in Central Park. Tired and sore. | 5 miles | 6:30 |
| WEEK TOTAL | A let down after (and perhaps because of) last week. | 49 miles | 6:06 |
Week 19
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 5/7 | Easy 5 at 6:30 - Tough / long day at work. | 5 miles | 6:30 |
| Tues 5/8 | 6 x 400m in 70, 4 x 200m in 31. Took this slightly easy as I start tapering for May 19th. | 9 miles | 5:58 |
| Wed 5/9 | Another long day at work. Didn't run. | 0 miles | --- |
| Thurs 5/10 | Easy 5 miles to break in new racing flats. | 5 miles | 6:15 |
| Fri 5/11 | Planned day off before tomorrow's race. | 0 miles | --- |
| Sat 5/12 | Laguna Peak Challenge 5K. 2nd overall in 22:54. See race report. | 9.1 miles | 6:48 |
| Sun 5/13 | Up until 2am last night because of neighbors dog. Took a nap instead of running. | 0 miles | --- |
| WEEK TOTAL | Planned taper week was really bad with problems at work. | 28.1 miles | 6:23 |
Week 20
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 5/14 | Long day at work, missed run. | 0 miles | --- |
| Tues 5/15 | 12 x 300m in 51 running 1st 100m hard for 4 reps, then 2nd 100m for 4, then 3rd 100m for the last 4. | 8 miles | 6:08 |
| Wed 5/16 | Easy 5 miles on flat ground. | 5 miles | 6:20 |
| Thurs 5/17 | Easy 4 miles on flat ground. | 4 miles | 6:15 |
| Fri 5/18 | Planned day off. | 0 miles | --- |
| Sat 5/19 | Fila Twilight Classic 10K. 2nd overall in 32:24.70. See race report. | 9 miles | 5:32 |
| Sun 5/20 | Planned day off. Very sore. | 0 miles | --- |
| WEEK TOTAL | Planned major taper for final track race this season. | 26 miles | 5:59 |
This training continues with my 2001 marathon training (May to November 2001)