 |
 |
| Scheduled Off day |
| Worked out as outlined |
| Did NOT Workout as outlined |
| Worked out but NOT as outlined |
|
| Week |
Sat |
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
| 06/21/03 |
1-3 miles |
Off |
25 min. |
25min. |
Xtrain |
20min. |
Off |
| 06/28/03 |
1-3 miles |
Off |
30 min. |
30 min. |
Xtrain |
25 min. |
Off |
| 07/05/03 |
2-3 miles |
Off |
30 min. |
35 min. |
Xtrain |
30 min. |
Off |
| 07/12/03 |
3 miles |
Off |
35 min. |
35 min. |
Xtrain |
30 min. |
Off |
| 07/19/03 |
4 miles |
Off |
35 min. |
35 min. |
Xtrain |
35 min. |
Off |
| 07/26/03 |
5 miles |
Off |
35 min. |
40H min. |
Xtrain |
35 min. |
Off |
| 08/02/03 |
6 miles |
Off |
40 min. |
40H min. |
Xtrain |
35 min. |
Off |
| 08/09/03 |
7 miles |
Off |
40 min. |
40H min. |
Xtrain |
40 min. |
Off |
| 08/16/03 |
8 miles |
Off |
35 min. |
40H min. |
Xtrain |
40 min. |
Off |
| 08/23/03 |
9 miles |
Off |
40 min. |
40 min./S1 |
Xtrain |
45T min. |
Off |
| 08/30/03 |
8 miles |
Off |
45 min. |
45 min./S2 |
Xtrain |
50 min. |
Off |
| 09/06/03 |
10 miles |
Off |
45 min. |
45 min./S3 |
Xtrain |
50T min. |
Off |
| 09/13/03 |
9 miles |
Off |
50 min. |
50 min./S4 |
Xtrain |
55 min. |
Off |
| 09/20/03 |
11 miles |
Off |
30 min. |
55 min./S5 |
Xtrain |
55T min. |
Off |
| 09/27/03 |
8 miles |
Off |
45 min. |
50 min./S6 |
Xtrain |
55 min. |
Off |
| 10/04/03 |
12 miles |
Off |
35 min. |
50 min./S7 |
Xtrain |
55T min. |
Off |
| 10/11/03 |
9 miles |
Off |
50 min. |
50 min./S8 |
Xtrain |
45 min. |
Off |
| 10/18/03 |
Warmup |
20K |
Off |
50 min./S9 |
30 min. |
50 min. |
Off |
| 10/25/03 |
14 miles |
Off |
45 min. |
45 min./S10 |
Xtrain |
50T min. |
Off |
| 11/01/03 |
9 miles |
Off |
50 min. |
45 min./S11 |
Xtrain |
40 min. |
Off |
| 11/08/03 |
Warmup |
25K |
Off |
55 min./S12 |
30 min. |
45T min. |
Off |
| 11/15/03 |
13 miles |
Off |
50 min. |
55H min. |
Xtrain |
55 min. |
Off |
| 11/22/03 |
16 miles |
Off |
40 min. |
55H min. |
Xtrain |
60T min. |
Off |
| 11/29/03 |
14 miles |
Off |
45 min. |
55H min. |
Xtrain |
60 min. |
Off |
| 12/06/03 |
Warmup |
30K |
Off |
30 min. |
Xtrain |
50 min. |
Off |
| 12/13/03 |
8 miles |
Off |
45 min. |
55H min. |
Xtrain |
30 min. |
Off |
| 12/20/03 |
21 miles |
Off |
30 min. |
45 min. |
Xtrain |
60 min. |
Off |
| 12/27/03 |
8 miles |
Off |
50 min. |
55 min. |
Xtrain |
50 min. |
Off |
| 01/03/04 |
10 miles |
Off |
40 min. |
50 min. |
Xtrain |
40 min. |
Off |
| 01/10/03 |
6 miles |
Off |
30 min. |
30 min. |
Xtrain |
20 min. |
Off |
| 01/17/04 |
Warmup |
26.2 |
Off |
20 min. |
Off |
30 min. |
Off |
Since I injured my knee I have not been able to train. Due to the extended
peroid of not working out, I will not be ready in time for the HP Marathon.
Clear Lake Fitness Club is hosting their own Marathon. I hope to be ready for
this marathon in mid-March.
Ajusted Schedule
| Week |
Sat |
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
| 12/06/03 |
Off |
Off |
30 min. |
35 min. |
Xtrain |
40 min. |
Off |
| 12/13/03 |
6 miles |
Off |
35 min. |
40 min. |
Xtrain |
40 min. |
Off |
| 12/20/03 |
10 miles |
Off |
30 min. |
40 min. |
Xtrain |
45 min. |
Off |
| 12/27/03 |
8 miles |
Off |
45 min. |
45 min. |
Xtrain |
50 min. |
Off |
| 01/03/04 |
11 miles |
Off |
50 min. |
45 min. |
Xtrain |
40 min. |
Off |
| 01/10/04 |
8 miles |
Off |
35 min. |
30 min. |
Xtrain |
30 min. |
Off |
| 01/17/04 |
Warmup |
13.2 miles |
30 min. |
45H min. |
Xtrain |
45 min. |
Off |
| 01/24/04 |
10 miles |
Off |
40 min. |
55H min. |
Xtrain |
50 min. |
Off |
| 01/31/04 |
16 miles |
Off |
30 min. |
45H min. |
Xtrain |
55 min. |
Off |
| 02/07/04 |
10 miles |
Off |
40 min. |
45 min. |
Xtrain |
50 min. |
Off |
| 02/14/04 |
8 miles |
Off |
45 min. |
55H min. |
Xtrain |
30 min. |
Off |
| 02/21/04 |
21 miles |
Off |
30 min. |
45 min. |
Xtrain |
60 min. |
Off |
| 02/28/04 |
8 miles |
Off |
50 min. |
55 min. |
Xtrain |
50 min. |
Off |
| 03/06/04 |
10 miles |
Off |
40 min. |
50 min. |
Xtrain |
40 min. |
Off |
| 03/13/04 |
6 miles |
Off |
30 min. |
30 min. |
Xtrain |
20 min. |
Off |
| 03/20/04 |
Warmup |
26.2 |
Off |
20 min. |
Off |
30 min. |
Off |
Speedwork
Speedwork Session. Warmup well (about 15 minutes) Stretch. Run the intervals
indicated on each interval but not so much that you can't finish the workout.
For runners, walk, then job lightly to massage the muscles, then walk to make
sure you are breathing normally (arobic) before the next interval. Do a
cooldown jog/walk after the last interval (about 10 minutes). Stretch good
after your workout and be sure to hydrate well.
| S1 |
8x30s, 30s - 8 intervals, 30 seconds each, 30
seconds recovery job/walk |
| S2 |
10x30s, 30s |
| S3 |
12x30s, 30s |
| S4 |
8x1 min, 1 min |
| S5 |
10x1 min, 1 min |
| S6 |
12x1 min, 2 min |
| S7 |
3x3 min, 3 min |
| S8 |
5x3 min, 3 min |
| S9 |
7x3 min, 3 min |
| S10 |
10x3 min, 3 min |
| S11 |
8x1 min(hard), 2 min |
| S12 |
4x1 min(hard), 2 min |
Hill
(H) Hill workout. Pick a hilly location. For a single hill location run a
warmup first, then run up and down. Off the street, try walking up/down
backwards. Treadmills also work well, though not for the downhill part. Speed
doesn't matter, incline and length do.
Tempo
(T) Tempo run. Split the run into thirds. Run the first third at an easy warmup
pace, run the middle third just fast enough to breath hard, then the last third
run easy but not as easy as the first
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