June 20-26
Mon: off
Tues: 10
Wed: 10
Thurs: 16
Fri: 12.5
Sat: 30+ Mt Sterling
Sun: off
78.5+ miles
June 13- 19 big week
Mon: 10
Tues: 10
Wed: 11
Thurs: 11.2/10
Fri:10/10
Sat: 28 mont bell 10.5x2 + road hills 7
Sun: off
100 miles
June 6- June 12 (week 4) off week
Mon: 10
Tues: 11
Thurs: 11 and 8
Fri: ct
Sat: PWP white and 3 yellow loops 23+ m
Sun: 6 shakeout
69 miles
May 30 - June 5 (week 3)
Mon:18 bowie
Tues: 12
Wed: 11.5 + 6
Thurs: 7
Fri: 9 ridge trail + roads
Sat: 32 AT from Clingman's
Sun: 5.5
total: 101 miles
May 23 - 29 (week 2)
Mon: 10.3
Tues: off
Wed: 11.5 + 6
Thurs: 34 (PWP trails and 11.2 road solo at night)
Fri:
Sat: 20
Sun: 6
total: 87.8 miles
May 16 -22 (first week of TRT long stage)
Mon: 8
Tues: 6.5
Wed 10.5
Thursday: 11.5
Friday: 6
Sat: 24.2 (Cherokee 10,000+ vert)
Sun: 3.5
total: 70.2 miles
*picking back up after Strollin Jim 40
April 18-24
Mon: ct
Tues: 10
Wed: 8
Thurs: 12m 8x800 and 2x climbs
Fri:off
Sat:17.5m 7.75 @ 6:27s avg
Sun: 6 shakeout
total: 53.5 miles
April 11-17
Mon: 3.5 (tempo... running from lightning)
Tues: 4.5 / ct
Wed: 7
Thurs: 12 (hill sesh)
Fri: off
Sat: 30m LSD
Sun: 10m 8min avg Bowie Trails
total: 67 miles
April 4 - 10
Mon: ct
Tues: 6.5 m tempo
Wed: 7.5 m / ct
Thurs: 11 m (hill sesh!)
Fri: 7m w 3m of threshold
Sat: 26m @ 7:41 pace
Sun: 3m shake out
total: 61 miles
March 28- April 3
Mon: 5
Tues; ct
Wed: 7.5
Thurs: 3200x2 400x4 2m wrm up 1 m cool dn: 10.5m
Fr: off
Sat: 23m @ 8:05s
Sun: 6m shake out
total: 52 miles
*Ok so there's an obvious time gap here... due to recovery and a 15k trail race that I did not have a real trainin schedule per se. So now back to it!
Feb 21-27th (apex)
Mon: 8 steady state and ct
Tues: 6.5
Wed: 7 and ct
Thursday 11.5 (PWP loop x2, second loop at threshold 7s)
Friday: off
Sat: 32.25 Montgomery Bell trail
Sun: 6 shake out
Total: 71+ miles
Feb 14-20th (resting week)
Mon: 5
Tues: ct
Wed: 5
Thurs: 10 steady state
Fri:ct
Sat: 20 (w 4.5 @ 7 min pace) and a 2 mile race back to the cars!
Sun: 6
Total 46 miles
Feb 6- Feb 13th (Eight day training week)
Sun: 4m + core, lact. shake out
Mon: 6m
Tue: off / ct
Wed: 6m steady state
Thurs: 12m @Bowie 2m tempos at 13:10 and ~13:32 on Loblolly tr
Fri: 23m R/W/B x2 at Percy Warner trails
Sat: trainer + core
Sun: 15m @ Bowie slow
Total 66 miles
Jan 30- Feb 5 2011
Sun: 6m shakeout run
Mon: 6m easy
Tue: CT
Wed: 6.25m (w 1.5 tempo)
Thurs: am PWP red x2 , 9m
pm 4m jeep road run in Franklin
Fri: off
Sat: LBL 30 (with middle 11 at 8.07 avg pace)
Total: 61.25 miles
Jan 22-29 2011
Sun: 6 m shakeout run
Mon: 6.5m Bowie Trails snow run
Tue: off
Wed: 6.5 to Centennial Park
Thurs: 10m incl. 2x2m repeats @13:05 and 12:50 (meeting at 5pts in Franklin with Mash and run to FHS track)
Fri: off
Sat: 19 Percy W. Park with HURC boyz, Red/Yellow/Yellow incl 6.77 m threshold run on 2nd yellow (6.78m) at 49:32
Total: 48 miles
Jan 16- 21 2011
Sun: short 3 mile lactic shakeout/ Core Wrkout
Mon: 6 mile run to Love Circle
Tues: off
Wed: 6 miles incl. Titan's stadium: 1.5 mile tempo (6:20 pace) over pedestrian bridge
Thurs: Hill Wrkout- Love Circle x5 ... total 8 miles
Friday: off
Saturday: Lookout Mtn 26.5 miler
Total: 49.5 miles
Mon: off
Tues: 10
Wed: 10
Thurs: 16
Fri: 12.5
Sat: 30+ Mt Sterling
Sun: off
78.5+ miles
June 13- 19 big week
Mon: 10
Tues: 10
Wed: 11
Thurs: 11.2/10
Fri:10/10
Sat: 28 mont bell 10.5x2 + road hills 7
Sun: off
100 miles
June 6- June 12 (week 4) off week
Mon: 10
Tues: 11
Thurs: 11 and 8
Fri: ct
Sat: PWP white and 3 yellow loops 23+ m
Sun: 6 shakeout
69 miles
May 30 - June 5 (week 3)
Mon:18 bowie
Tues: 12
Wed: 11.5 + 6
Thurs: 7
Fri: 9 ridge trail + roads
Sat: 32 AT from Clingman's
Sun: 5.5
total: 101 miles
May 23 - 29 (week 2)
Mon: 10.3
Tues: off
Wed: 11.5 + 6
Thurs: 34 (PWP trails and 11.2 road solo at night)
Fri:
Sat: 20
Sun: 6
total: 87.8 miles
May 16 -22 (first week of TRT long stage)
Mon: 8
Tues: 6.5
Wed 10.5
Thursday: 11.5
Friday: 6
Sat: 24.2 (Cherokee 10,000+ vert)
Sun: 3.5
total: 70.2 miles
*picking back up after Strollin Jim 40
April 18-24
Mon: ct
Tues: 10
Wed: 8
Thurs: 12m 8x800 and 2x climbs
Fri:off
Sat:17.5m 7.75 @ 6:27s avg
Sun: 6 shakeout
total: 53.5 miles
April 11-17
Mon: 3.5 (tempo... running from lightning)
Tues: 4.5 / ct
Wed: 7
Thurs: 12 (hill sesh)
Fri: off
Sat: 30m LSD
Sun: 10m 8min avg Bowie Trails
total: 67 miles
April 4 - 10
Mon: ct
Tues: 6.5 m tempo
Wed: 7.5 m / ct
Thurs: 11 m (hill sesh!)
Fri: 7m w 3m of threshold
Sat: 26m @ 7:41 pace
Sun: 3m shake out
total: 61 miles
March 28- April 3
Mon: 5
Tues; ct
Wed: 7.5
Thurs: 3200x2 400x4 2m wrm up 1 m cool dn: 10.5m
Fr: off
Sat: 23m @ 8:05s
Sun: 6m shake out
total: 52 miles
*Ok so there's an obvious time gap here... due to recovery and a 15k trail race that I did not have a real trainin schedule per se. So now back to it!
Feb 21-27th (apex)
Mon: 8 steady state and ct
Tues: 6.5
Wed: 7 and ct
Thursday 11.5 (PWP loop x2, second loop at threshold 7s)
Friday: off
Sat: 32.25 Montgomery Bell trail
Sun: 6 shake out
Total: 71+ miles
Feb 14-20th (resting week)
Mon: 5
Tues: ct
Wed: 5
Thurs: 10 steady state
Fri:ct
Sat: 20 (w 4.5 @ 7 min pace) and a 2 mile race back to the cars!
Sun: 6
Total 46 miles
Feb 6- Feb 13th (Eight day training week)
Sun: 4m + core, lact. shake out
Mon: 6m
Tue: off / ct
Wed: 6m steady state
Thurs: 12m @Bowie 2m tempos at 13:10 and ~13:32 on Loblolly tr
Fri: 23m R/W/B x2 at Percy Warner trails
Sat: trainer + core
Sun: 15m @ Bowie slow
Total 66 miles
Jan 30- Feb 5 2011
Sun: 6m shakeout run
Mon: 6m easy
Tue: CT
Wed: 6.25m (w 1.5 tempo)
Thurs: am PWP red x2 , 9m
pm 4m jeep road run in Franklin
Fri: off
Sat: LBL 30 (with middle 11 at 8.07 avg pace)
Total: 61.25 miles
Jan 22-29 2011
Sun: 6 m shakeout run
Mon: 6.5m Bowie Trails snow run
Tue: off
Wed: 6.5 to Centennial Park
Thurs: 10m incl. 2x2m repeats @13:05 and 12:50 (meeting at 5pts in Franklin with Mash and run to FHS track)
Fri: off
Sat: 19 Percy W. Park with HURC boyz, Red/Yellow/Yellow incl 6.77 m threshold run on 2nd yellow (6.78m) at 49:32
Total: 48 miles
Jan 16- 21 2011
Sun: short 3 mile lactic shakeout/ Core Wrkout
Mon: 6 mile run to Love Circle
Tues: off
Wed: 6 miles incl. Titan's stadium: 1.5 mile tempo (6:20 pace) over pedestrian bridge
Thurs: Hill Wrkout- Love Circle x5 ... total 8 miles
Friday: off
Saturday: Lookout Mtn 26.5 miler
Total: 49.5 miles
