Monday, Jan. 11 - 11
T - 6
W - BCC track iced-over: we ran 12 up-tempo in the dark on snowy, icy CCT
Th - 9
F - 12 - 8 by 3 min. on, 1 min. off in West Potomac Park
S - 11
S - 18 - Data
Total - 79
Monday, Jan. 18 - 12
T - 5
W - BCC - 4 by 1 mile - 5:05, 5:00, 4:58, 4:58 - 10
Th - 9
F - 11, 4 by 3,2,1 on grass, 4 by 20 seconds
S - 6
S - 18 - splits first 15 mile - 7:19; 6:57; 6:54; 6:48; 6:45; 6:42; 6:52 (turnaround); 6:37; 6:31; 6:24; 6:16; 6:10; 5:53; 5:46 -- last threes mile easy (6:45 pace)
Total - 71
Monday, Jan 24 - 9
T - 11.5
W - 12. Snowing. Did 8-mile progression run on treadmill, starting at 6-flat pace and working down to 5:10
Th - 9
F - 9 - 8 hill reps around the Capitol
S - 8
S - 10 - too busy to run long; unfortunate
Total - 68
Monday, Jan. 31 - 8
Tuesday - 10
W, Feb. 2 - Due to snow, we worked out in front of White House, doing mile reps around the perimeter of the blocked-off area on PA Ave. Lots of wind. Rest was btw a quarter- and half-mile jog. 5:15, 5:10, 5:10, 5:10, which is not too bad when you consider the U-style turns -- Ran there from my apartment; got in 14 for day
Th - 10 (5,5)
F - 9 in Florida
S - 10
S - 18
Total - 75
Monday, Feb. 7 - off, travel
T - 10
W - 11 - 4 by 1200, 2 by 800 with 4oo jog rest: 3:42, 3:41, 3:37, 3:44, 2:23, 2:22
T - 11
F - 9.5 - Grass - 5 min. cruise, 3 min., 2.5 min., 2 min., 90 seconds, 60 seconds, 5 by 30 seconds
S - 7.5 - starting get sick in the afternoon (cold/fever)
S - 10, and a bit of a stagger
Total - 59
Monday, Feb. 14 - 8, not good
T - off
W - off
T- 4, bad
F - 6, better
S - PM 6
S - 10 ... Real training will now resume.
