2007 Training
2007 Training:
Week, Weekly Miles, Quality Workouts
1. 12/31/2006, 0, Off
2. 01/07/2007, 30, 6 mile long run
3. 01/14/2007, 30, 6 mile long run
4. 01/21/2007, 30, 8 mile long run
5. 01/28/2007, 32, 10 mile long run
6. 02/04/2007, 24, Cutback
7. 02/11/2007, 31, 8 mile long run
8. 02/18/2007, 35, 10 mile long run; 4 mile tempo
9. 02/25/2007, 35, 10 mile long run; 4 mile tempo
10. 03/04/2007, 31, 10 mile long run; 4 mile tempo
11. 03/11/2007, 25, Cutback
12. 03/18/2007, 35, 10 mile long run; 4 mile tempo
13. 03/25/2007, 35, 10 mile long run; 4 mile tempo
1. 12/31/2006, 0, Off
2. 01/07/2007, 30, 6 mile long run
3. 01/14/2007, 30, 6 mile long run
4. 01/21/2007, 30, 8 mile long run
5. 01/28/2007, 32, 10 mile long run
6. 02/04/2007, 24, Cutback
7. 02/11/2007, 31, 8 mile long run
8. 02/18/2007, 35, 10 mile long run; 4 mile tempo
9. 02/25/2007, 35, 10 mile long run; 4 mile tempo
10. 03/04/2007, 31, 10 mile long run; 4 mile tempo
11. 03/11/2007, 25, Cutback
12. 03/18/2007, 35, 10 mile long run; 4 mile tempo
13. 03/25/2007, 35, 10 mile long run; 4 mile tempo
14. 04/01/2007, 40, 10 mile long run; 4 mile tempo
15. 04/08/2007, 35, 10 mile long run; 4 mile tempo
16. 04/15/2007, 20, 5K Race (20:24) / Cutback
17. 04/22/2007, 35, 10 mile progression run; 2X1K @ 4:15 2X200M @ :40
15. 04/08/2007, 35, 10 mile long run; 4 mile tempo
16. 04/15/2007, 20, 5K Race (20:24) / Cutback
17. 04/22/2007, 35, 10 mile progression run; 2X1K @ 4:15 2X200M @ :40
18. 04/29/2007, 35, 10 mile progression run; 3X1K @ 4:15 3X200M @ :40
19. 05/06/2007, 35, 10 mile progression run; 3X1K @ 4:15 3X200M @ :40
20. 05/13/2007, 35, 10 mile progression run; 5K Race (21:19)
21. 05/20/2007, 25, 15K Race (1:08:50) / Cutback
22. 05/27/2007, 37, 10 mile progression run; 4X1K @ 4:15 4X200M @ :40
23. 06/03/2007, 36, 10 mile progression run; 5X1K @ 4:15 4X200M @ :40
24. 06/10/2007, 36, 10 mile progression run; 5X1K @ 4:15 4X200M @ :40
25. 06/17/2007, 37, 10 mile progression run; 5M Race (34:17)
26. 06/24/2007, 25, Cutback
20. 05/13/2007, 35, 10 mile progression run; 5K Race (21:19)
21. 05/20/2007, 25, 15K Race (1:08:50) / Cutback
22. 05/27/2007, 37, 10 mile progression run; 4X1K @ 4:15 4X200M @ :40
23. 06/03/2007, 36, 10 mile progression run; 5X1K @ 4:15 4X200M @ :40
24. 06/10/2007, 36, 10 mile progression run; 5X1K @ 4:15 4X200M @ :40
25. 06/17/2007, 37, 10 mile progression run; 5M Race (34:17)
26. 06/24/2007, 25, Cutback
27. 07/01/2007, 36, 9 mile tempo-combo, "5K" race (20:26), 8 x 100m
28. 07/08/2007, 37, 9 mile tempo-combo, 5X1K @ 4:15 4X200M @ :40, 8 x 100m
29. 07/15/2007, 40, 9 mile tempo-combo, 13 mile two hour long run
30. 07/22/2007, 32, 4 mile tempo, 3 mile tempo, 8 x 100m
30. 07/22/2007, 32, 4 mile tempo, 3 mile tempo, 8 x 100m
31. 07/29/2007, 25, 3X1K @ 4:15 /w 2(not 1)min rec, 3X200m @:44, 5K Race(20:15)/Cutback
32. 08/05/2007, 41.90, 12 mile long run, 5X1K @ 4:15 4X200M @ :40, 8 x 100m
33. 08/12/2007, 40.86, 13.19 Progression run, 5 mile tempo run (7:30), 8 x 100m
34. 08/19/2007, 44.14, 14.01 Progression run, 5X1K @ 4:15 4X200M @ :40, 8 x 100m
35. 08/26/2007, 41.03, 14.07 Progression run, 6.03 mile tempo run (7:37), 8 x 100m
36. 09/02/2007, 35.00, 12 mile long run, cut back week
37. 09/09/2007, 42.92, 14.03 Progression run, 8.06 mile tempo run (7:34)
38. 09/16/2007, 40.48, 10K Race (43:39), 8 x 100m
39. 09/23/2007, 40.22, 8.11 mile tempo run (7:43), 5X1K @ 4:15 4X200M @ :40
40. 09/30/2007, 40.25, 12 mile long run, cut back intensity
41. 10/07/2007, 30.43, Half Marathon (1:38:12), recover from half matathon
42. 10/14/2007, 35.39, 11.91 mile long run, still recovering from half marathon
43. 10/21/2007, 15.62, Sick! Head cold. Did not run Sunday, Monday, or Tuesday...
44. 10/28/2007, 35.45, 12.03 mile MP run
45. 11/04/2007, 41.55, Half Marathon (1:48:31)
46. 11/11/2007, 0, Off - Hurt Back! Ouch!
47. 11/18/2007, 18.18, took it easy due to previous weeks back problem
48. 11/25/2007, 34.14, 10 mile long run
49. 12/02/2007, 31.00, On call week / cut back week now in sync
50. 12/09/2007, 40.09, 12.09 mile long run
51. 12/16/2007, 33.04, no quality - Merry Christmas
52. 12/23/2007, 36.06, no quality - Happy New Year
53. 12/30/2007, 16.02, 12.02 progression run (part of a 40.62 mile week)
* Tempo-combo workout:
2 miles EZ (8:26 pace),
5 miles at tempo pace (7:26 pace).
4x30 seconds hill charges at 2-mile pace (go by feel - "as hard as I can")
2 mile cool down, including 2X100m at 1-mile pace, jogging 200m between pickups. The 100m striders harder than Tempo pace, but not as hard as hill charges.
5 miles at tempo pace (7:26 pace).
4x30 seconds hill charges at 2-mile pace (go by feel - "as hard as I can")
2 mile cool down, including 2X100m at 1-mile pace, jogging 200m between pickups. The 100m striders harder than Tempo pace, but not as hard as hill charges.
Comments
Hey Dean,
After seeing that you ran 1,708.57 miles, I was curious. Forest Gump ran back and forth across the country for 3 yrs, 2 months, 14 days and 16 hrs. Now the only reference I could find to how many times he ran across country was a scene where a reporter asked him some questions on his 4th trip across. That would be about 12,000 miles in 3yrs, 2mon, 14, days and 16 hours....or....using some Dad math and some rapid moving fingers.... 10.49 miles per week. Woo Hoo! Dean you are Forest Gump!!! Run Dean Run!!!
AS FOREST SAID:
That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I'd run to the end of town. And when I got there, I thought maybe I'd just run across Greenbow County. And I figured, since I run this far, maybe I'd just run across the great state of Alabama. And that's what I did. I ran clear across Alabama. For no particular reason I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I'd gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I'd gone this far, I might as well just turn back, keep right on going. When I got tired, I slept. When I got hungry, I ate. When I had to go... you know... I went.