Log: Jan. 10 - Feb. 20

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.