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2009 Training
2009 Training:
Week, Weekly Miles, Quality Workouts
1. 01/01/2009, 13.01, 5 mile barefoot, 4 mile junk (7:46 pace)(part of 35.06 mile week)
2. 01/04/2009, 35.06, 10 mile tm run, 2 X 4 mile & 1 X 4.5 barefoot run
3. 01/11/2009, 35.03, 10 tm run, 2X4 & 1X5 barefoot run, 4 steady (7:46 pace)
4. 01/18/2009, 35.07, 11.02 run, 2X4&1X6 bf run, 5 MP (8:28 pace), 4X20 second striders
5. 01/25/2009, 30.67, 2 X 3 & 4 & 2.75 mile barefoot, 4 X 20 second striders
6. 02/01/2009, 36.10, 10.04 with 3@7:42 pace, 2X1K~4:19;1:34 then 2X40 sec striders
7. 02/08/2009, 35.02, 10.01 with 3@7:21 pace, 3X1K~4:10;1:32 then 3X40 sec striders
8. 02/15/2009, 35.05, 10.04 with 3@7:34 pace, 4X1K~4:15;1:31 then 4X40 sec striders
9. 02/22/2009, 35.06, 10.02 with 3@7:12 pace, fell on ice bruised left leg!
10. 03/01/2009, 25.06, 4 X 3 & 4 mile barefoot, recover from bruised leg
11. 03/08/2009, 35.08, 10.26 with 2@7:23 pace, 3X4&2.5 BF, leg still sore, broke TM!
12. 03/15/2009, 35.29, 6 with 3@7:10 pace, 2X1K~4:09;1:30 then 2X40 sec striders
13. 03/22/2009, 35.25, 6 with 3@7:21 pace, 4X1K~4:05;1:30 then 4X40 sec striders
14. 03/29/2009, 35.09, 6 with 3@7:33 pace, 4X1k~4:20;1:30
15. 04/05/2009, 30.19, 6.01 Marathon Pace (8:00 pace), 2 X 4 mile barefoot
16. 04/12/2009, 35.31, 5X1k~4:12;1:30, 4X40 to 60 second striders, 5K race (6:34 pace)
17. 04/19/2009, 35.83, 10.01 with 3@7:26 pace, 5X1K@~4:19;2X40 sec fast; 8X20 sec fast
18. 04/26/2009, 35.06, 10.00 with 3@7:39 pace, 5X1K~4:07;1:30 then 4X40 second striders
19. 05/03/2009, 35.38, 10.01 with 4@7:24 pace, 5X1K~4:04;1:30 then 4X40 second striders
20. 05/10/2009, 30.34, 3X1K~3:51;3:00 then 2X40 second striders, 5K race (6:34 pace)
21. 05/17/2009, 35.12, 10 mile long run, no other quality (recover from last 5K)
22. 05/24/2009, 35.02, 10.11 with 4@7:24 pace, 5X1K~4:02;1:30 then 4X40 second striders
23. 05/31/2009, 35.04, 10.01 with 4@7:27 pace, 5X1K~4:10;1:30 then 3X40 second striders
24. 06/07/2009, 35.05, 10.03 long, 4.02 MP(7:29), 1K@3:57;3X1K@~4:10;1K@3:59;4X40 sec
25. 06/14/2009, 30.41, 6 with 3@7:20 pace, 4K@4:05;1K@3:59;4X40 sec striders
26. 06/21/2009, 35.09, 10.04 long, 3 X 4 mile bare foot
27. 06/28/2009, 35.24, 10.01 with 5@7:34 pace, 5X1K~4:16;1:30 then 4X40 second striders
28. 07/05/2009, 35.00, 7.01 with 3@7:36 pace, 5X1K~4:09;1:30 then 4X40 second striders
29. 07/12/2009, 35.29, No quality; vacation week; 7 straight 5 mile runs
30. 07/19/2009, 30.07, 6 with 4@7:30 pace, 5X1K @~4:05;1:30; then 4X40 second striders
31. 07/26/2009, 35.38, 10 with 4@7:30 pace, 5K race (6:46 pace)
32. 08/02/2009, 29.41, 10 long, 2X1K @4:08;1:30, Stop streaking 477 days
33. 08/09/2009, 7.00, 3 and 4 miles barefoot, sore left foot! 37.9 miles on bike
34. 08/16/2009, 20.16, 5K race (6:49 pace), sore left foot! 20.5 miles on bike
35. 08/23/2009, 0.00, Start recovery form Plantar Fasciitis, 36.4 miles on bike
36. 08/30/2009, 0.00, Continue recovery form Plantar Fasciitis, 34.9 miles on bike
37. 09/06/2009, 0.00, Continue recovery form Plantar Fasciitis, 31.3 miles on bike
38. 09/13/2009, 0.00, Continue recovery form Plantar Fasciitis, 10.2 miles on bike
39. 09/20/2009, 0.00, End recovery from Plantar Fasciitis
40. 09/27/2009, 23.05, All slow
41. 10/04/2009, 35.18, All slow
42. 10/11/2009, 35.03, All slow
43. 10/18/2009, 35.00, All slow
44. 10/25/2009, 35.00, All slow
Total: 1254.49 (28.51 miles per week)
14. 03/29/2009, 35.09, 6 with 3@7:33 pace, 4X1k~4:20;1:30
15. 04/05/2009, 30.19, 6.01 Marathon Pace (8:00 pace), 2 X 4 mile barefoot
16. 04/12/2009, 35.31, 5X1k~4:12;1:30, 4X40 to 60 second striders, 5K race (6:34 pace)
17. 04/19/2009, 35.83, 10.01 with 3@7:26 pace, 5X1K@~4:19;2X40 sec fast; 8X20 sec fast
18. 04/26/2009, 35.06, 10.00 with 3@7:39 pace, 5X1K~4:07;1:30 then 4X40 second striders
19. 05/03/2009, 35.38, 10.01 with 4@7:24 pace, 5X1K~4:04;1:30 then 4X40 second striders
20. 05/10/2009, 30.34, 3X1K~3:51;3:00 then 2X40 second striders, 5K race (6:34 pace)
21. 05/17/2009, 35.12, 10 mile long run, no other quality (recover from last 5K)
22. 05/24/2009, 35.02, 10.11 with 4@7:24 pace, 5X1K~4:02;1:30 then 4X40 second striders
23. 05/31/2009, 35.04, 10.01 with 4@7:27 pace, 5X1K~4:10;1:30 then 3X40 second striders
24. 06/07/2009, 35.05, 10.03 long, 4.02 MP(7:29), 1K@3:57;3X1K@~4:10;1K@3:59;4X40 sec
25. 06/14/2009, 30.41, 6 with 3@7:20 pace, 4K@4:05;1K@3:59;4X40 sec striders
26. 06/21/2009, 35.09, 10.04 long, 3 X 4 mile bare foot
27. 06/28/2009, 35.24, 10.01 with 5@7:34 pace, 5X1K~4:16;1:30 then 4X40 second striders
28. 07/05/2009, 35.00, 7.01 with 3@7:36 pace, 5X1K~4:09;1:30 then 4X40 second striders
29. 07/12/2009, 35.29, No quality; vacation week; 7 straight 5 mile runs
30. 07/19/2009, 30.07, 6 with 4@7:30 pace, 5X1K @~4:05;1:30; then 4X40 second striders
31. 07/26/2009, 35.38, 10 with 4@7:30 pace, 5K race (6:46 pace)
32. 08/02/2009, 29.41, 10 long, 2X1K @4:08;1:30, Stop streaking 477 days
33. 08/09/2009, 7.00, 3 and 4 miles barefoot, sore left foot! 37.9 miles on bike
34. 08/16/2009, 20.16, 5K race (6:49 pace), sore left foot! 20.5 miles on bike
35. 08/23/2009, 0.00, Start recovery form Plantar Fasciitis, 36.4 miles on bike
36. 08/30/2009, 0.00, Continue recovery form Plantar Fasciitis, 34.9 miles on bike
37. 09/06/2009, 0.00, Continue recovery form Plantar Fasciitis, 31.3 miles on bike
38. 09/13/2009, 0.00, Continue recovery form Plantar Fasciitis, 10.2 miles on bike
39. 09/20/2009, 0.00, End recovery from Plantar Fasciitis
40. 09/27/2009, 23.05, All slow
41. 10/04/2009, 35.18, All slow
42. 10/11/2009, 35.03, All slow
43. 10/18/2009, 35.00, All slow
44. 10/25/2009, 35.00, All slow
Total: 1254.49 (28.51 miles per week)
