young gun 22 wrote:
Could you post some training from your senior year of track so that we can see how to train through a long track season from indoors and still manage to pr outdoors?
12/19 - 12/25 75 miles
12/19 S - PM 11 easy
12/20 M - PM 10 easy PM 2 easy, 600yards(1:18), 4 x 400 (untimed), 1 easy
12/21 T - AM 6 easy PM 10 easy
12/22 W - PM 10 easy
12/23 T - AM 6 easy
12/24 F - AM 10 easy PM 10 easy
12/25 S - rest
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12/26 - 1/1 104 miles
12/26 S - PM 10 easy
12/27 M - PM 16 easy
12/28 T - AM 10 easy PM 10 easy
12/29 W - AM 10 easy PM 10 easy
12/30 T - PM 13 easy
12/31 F - PM 15 easy
1/1 S - PM 10 easy
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1/2 - 1/8 97 miles
1/2 S - PM 15 easy
1/3 M - PM 3 easy, 800(1:58.0), 4 easy
1/4 T - AM 7 easy PM 10 easy
1/5 W - AM 7 easy PM 3 easy, 4x800(2:12,2:12,2:13,2:11), 4x400(66,65,64,63), 3 easy
1/6 T - PM 4 easy, 6x Park Forrest Hill, 5 easy
1/7 F - AM 7 easy PM 5 easy, 5x200
1/8 S - AM 7 easy PM 8 easy
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1/9 - 1/15 94 miles
1/9 S - AM Widner 4 easy, 1 mile(4:12.4), 1 easy, 800 (1:58.6)
1/10 M - AM 11 easy PM 5 easy
1/11 T - PM 3 easy, 3x800(2:08.8,2:08.2,2:09.4) w/400 jog, 4x400(63,63,61,56) w/200 jog
1/12 W - AM 6 easy PM 10 easy
1/13 T - AM 7 easy PM 10 easy
1/14 F - AM 5 easy PM CYO INVITE 3 easy, 2 mile (8:39.8), 3 easy
1/15 S - PM 11 easy
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1/16 - 1/22 89 miles
1/16 S - PM 14 slow
1/17 M - AM 5 easy PM 3 easy, 12x400(64,63,64,62,66,65,64,64,63,63,63,61) 3 easy
1/18 T - AM 7 easy PM 10 easy, 10x50 hard, 1 easy
1/19 W - AM 4 easy PM 3 easy, 6x300, 6x200, 3 easy
1/20 T - PM 10 slow
1/21 F - PM PHILLY CLASSIC: 3 easy, 1 mile (4:06.7), 3 easy
1/22 S - PM 10 easy
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1/23 - 1/29 76 miles
1/23 S - PM 17 easy
1/24 M - AM 5 moderate PM 3 easy, 4x800(2:07.5,2:08.5,2:09.0,2:09.3) w/400 jog, 4x400(59.2,58.4,61.0,60.2) w/200jog, 3 easy
1/25 T - AM 5 easy PM 10 easy
1/26 W - PM 3 easy, 4x400 (60), 4x300, 4x200, 3 easy
1/27 T - PM 10 easy
1/28 F - rest
1/29 S - PM PITT INVITE: 3 easy, 2 mile(8:43.8, 1st), 4 easy
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1/30 - 2/5 95 miles
1/30 S - PM 11 easy
1/31 M - AM 6 easy PM 3 easy, 4x800(2:07.0,2:07.6,2:07.9,2:07.4), 4x400(62.0,61.6,62.0,57.8) 3 easy
2/1 T - AM 5 easy PM 10 easy
2/2 W - PM 2 easy, 4x400(63.5,61.6,62.0,62.2) 4x300(46.0,44.8,43.7,43.8), 4x200(30.4,30.2,30.0,29.0), 4 easy
2/3 T - AM 5 easy PM 11 easy
2/4 F - AM 7 easy PM 9 easy, 10x50
2/5 S - PM 10 easy
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2/6 - 2/12 89 miles
2/6 S - AM PRINCETON RELAYS: 3 easy, 1 mile(4:02.7) of DMR(2nd), 5 slow
2/7 M - PM 10 easy
2/8 T - AM 7 easy PM 3 easy, 4x800(2:07,2:08,2:08,2:06), 4x400(62.5,62.0,63.5,57.6), 3 easy
2/9 W - AM 6 easy, PM 9 easy
Foot Injury peroneus longus
2/10 T - PM 3 easy, 4x400(62,63,61,61), 4x600(45,45,45,44), 4x200(31,30,29,27), 3 easy
2/11 F - AM 7 easy PM 10 easy
2/12 S - PM 10 easy
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2/13 - 2/19 52 miles Foot Injury
2/13 S - AM DELAWARE INVITE: 3 easy, 800(1:56.8), 1 easy, 1200(3:03.2), 1 easy, 1000yd (2:15.2), 2 easy
2/14 M - PM 10 easy
2/15 T - AM 5 easy PM easy
2/16 W - PM 10 easy
2/17 T - rest
2/18 F - rest
2/19 S - PM CENTRAL COLLEGIATES: 4 mile easy, 1 mile race (knocked down), 1 mile easy, 2 mile (9:04.8, 5th)
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2/20 - 2/26 0 miles Foot injury rest week
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2/27 - 3/5 81 miles Foot injury
2/27 S - PM 10 easy
2/28 M - PM 10 easy
3/1 T - PM 10 easy
3/2 W - PM 10 easy
3/3 T - AM 10 easy PM 1 easy, 9.5 mile loop (50:59), 4 easy
3/4 F - PM 10 easy
3/5 S - PM Bucknell College, 3 easy, 10x400(63-66), 3 easy
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3/6 - 3/12 80 miles Foot better
3/6 S - PM 17 easy
3/7 M - AM 4 easy PM 10 easy
3/8 T - PM 3 easy, 2x800(2:10,2:18), 4x400(62,63,63,57), 3 easy
3/9 W - PM 12 easy
3/10 T - PM 9 easy
3/11 F - AM 2 easy PM NCAA HEATS: 3 easy, 1 mile (4:08) of DMR, 1 easy
3/12 S - PM NCAA FINALS: DMR 1 mile (4:04.8, 3rd) 1 easy
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3/13 - 3/19 120 miles
3/13 S - PM 12 slow
3/14 M - AM 10 easy PM 11 easy
3/15 T - AM 9 easy PM 10 easy
3/16 W - PM 2 easy, 10x Squirrel Hill, 4 easy
3/17 T - AM 9 easy PM 10 easy
3/18 F - AM 8 easy PM 9 easy
3/19 S - AM 1 easy, 9.5 mile loop 51:15, 1 easy PM 11 easy
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3/20 - 3/26 62 miles
3/20 S - PM 17 easy
3/21 M - AM 11 easy PM 3 easy, 6x800(2:09,2:12,2:07,2:15,2:13,2:13), 2 easy
3/22 T - AM 5 slow PM 10 moderate
3/23 W - AM 10 easy STRESS FRACTURE, 4th Metatarsal
3/24 rest
3/25 rest
3/26 rest
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3/27 - 4/2 42 miles Stress fracture
3/27 S - PM 5 easy
3/28 M - PM 5 easy
3/29 T - PM 5 easy
3/30 W - AM 5 slow PM 7 slow
3/31 T - rest
4/1 F - AM 5 easy PM 6 slow
4/2 S - AM 4 slow
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4/3 - 4/9 57 miles Stress fracture
4/3 S - PM 10 slow
4/4 M - PM 10 slow
4/5 T - PM 10 slow
4/6 W - rest
4/7 T - PM 7 slow
4/8 F - AM 1 slow, 9.5 fast (48:07)
4/9 S - PM 10 slow
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4/10 - 4/16 77 miles Stress fracture
4/10 S - rest
4/11 M - AM 7 easy PM 5 slow, 5x400(63,61,65,61,58), 3 slow
4/12 T - PM 9 slow
4/13 W - AM 7 slow PM 10 easy
4/14 T - AM 7 easy PM 7 slow
4/15 F - AM 1 slow PM DOGWOOD RELAYS: 3 slow, 1 mile (4:09.1) of 4x1mile(16:31), 2 slow
4/16 S - AM 8 easy PM 4 slow
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4/17 - 4/23 94 miles Stress fracture
4/17 S - AM 7 easy PM 10 easy
4/18 M - PM 3 slow, 2x800(2:08,2:07), 6x400(61,61,60,61,61,58), 3 easy
4/19 T - AM 6 easy PM 9 easy
4/20 W - AM 5 easy PM 3 easy, 10x400 on golf course, 3 easy
4/21 T - PM 9 easy, 10x100 stride, 1 slow
4/22 F - AM 5 easy PM 8 slow
4/23 S - RUTGERS RELAYS: 3 slow, 1 mile (4:16), 9 easy
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4/24 - 4/30 60 miles Stress fracture
4/24 S - PM 15 easy
4/25 M - AM 8 easy PM 3 easy, 2x800(2:14,2:12), 5x400(59,61,62,62,58) foot was really bad
4/26 T - PM 10 slow
4/27 W - rest
4/28 T - PM PENN RELAYS: 4 easy, 5000m (14:33), 3 slow
4/29 F - AM 5 slow
4/30 S - PM PENN RELAYS: 3 easy, 1500m (3:47.7) of 4x1500(15:14.5 2nd), 1 slow
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5/1 - 5/7 90 miles Foot feels better
5/1 S - PM 16 easy
5/2 M - AM 7 easy PM 3 easy, 2x800(2:09,2:07), 6x400(61,60,62,61,61,57), 3 easy
5/3 T - PM 10 slow
5/4 W - AM 6 easy PM 4 easy, 4x400(60.2,59.7,60.3,60.7), 4x200(27.2,27.0,27.1,26.8), 3 slow
5/5 T - AM 5 easy PM 10 easy
5/6 F - PM 8 easy
5/7 S - PM vs: MARYLAND/USMC: 3 easy, 1500m (3:42.2, 1st), 4 slow
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5/8 - 5/14 96 miles
5/8 S - PM 15 slow
5/9 M - AM 8 easy PM 10 easy
5/10 T - AM 7 easy PM 3 slow, 10x400(62-63), 3 slow
5/11 W - AM 7 moderate PM 10 slow
5/12 T - PM 9 easy
5/13 F - AM 5 easy PM 5 easy
5/14 S - PM PITT INVITE: 3 easy, 3 miles(13:28, 1st), 3 easy
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5/15 - 5/21 85 miles
5/15 S - rest
5/16 M - AM 11 easy PM 3 easy, 3x800(2:06,2:03,2:02), 4x400(60,58,60,57) 3 slow
5/17 T - AM 6 easy PM 7 easy, 10x100 strides
5/18 W - AM 9 easy PM 3 easy, 2x400(60,56), 6x200(29,29,28,28,28,26.4), 3 slow
5/19 T - PM 5 slow
5/20 F - PM PSU OPEN: 3 easy, 1500m (3:46.6, 1st), 5 easy
5/21 S - AM 11 easy PM 9 easy
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5/22 - 5/28 89 miles
5/22 S - PM 17 slow
5/23 M - AM 5 easy PM 3 easy, 10x400(62,last 53.6), 3 slow
5/24 T - PM 10 easy
5/25 W - PM 10 easy
5/26 T - AM 5 slow PM 5 slow
5/27 F - AM 3 easy PM Central Collegiates 3 easy, 3000sc (8:48.6, 2nd), 4 slow
5/28 S - AM 2 easy PM Central Collegiates 2 easy, 1500m (3:43.7, 2nd), 2 slow NIGHT 7 slow
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5/29 - 6-4 81 miles
5/29 S - AM 3 easy PM 10 easy
5/30 M - AM 2 easy PM 2 easy, 800(1:57), 6x400(60,59,60,59,58,57), 3 easy
5/31 T - AM 4 easy PM 8 easy, 8x100 strides
6/1 W - AM 4 easy PM 7 easy, 8x100 strides
6/2 T - AM 2 easy PM NCAA HEATS: 4 easy, 5000m (14:03), 4 slow
6/3 F - AM 4 easy PM 6 easy
6/4 S - AM 2 slow PM NCAA FINALS: 3 easy 5000m (DNF, very hot) Evening: 4 very slow
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6/5 - 6/11 87 miles
6/5 S - PM 14 easy
6/6 M - PM 14 easy
6/7 T - PM 13 easy
6/8 W - AM 5 easy PM 7 easy
6/9 T - AM 3 slow PM AAU HEATS: 3 easy, 3000sc (8:35.0), 4 easy
6/10 F - AM 5 easy PM 5 easy
6/11 S - AM 3 slow PM AAU FINALS: 3 easy, 3000sc (8:22.54 AR), 4 slow
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