05/06/08

10/28:  11mi

10/29:  8mi

10/30:  7mi

10/31:  12mi

11/1:  10mi

11/2:  8mi

11/3:  12mi

__________68mi

11/4:  10mi

11/5:  8.5mi

11/6:  12mi

11/7:  10mi

11/8:  7.5mi (2 up, 4 tempo, 1.5 down) + 4mi

11/9:  8mi

11/10:  13mi

___________73mi

11/11:  10 mi

11/12:  8mi

11/13:  9mi (2 up, 5 tempo, 2 down) + 4mi

11/14:  10mi

11/15:  9mi (2 up, 5 tempo, 2 down) + 4mi

11/16:  9mi

11/17:  14mi

____________76mi

11/18:  10mi

11/19:  9mi (2 up, 5 tempo, 2 down)

11/20:  4mi (2 exams...studying way too much) :

11/21:  10mi

11/22:  17mi (2 up, 13.1 tempo (1:18), 2 down)

11/23:  8mi

11/24:  13mi

____________71mi

11/25:  12

11/26:  9mi (2 up, 5 tempo, 2 down) + 4mi

11/27:  12mi

11/28:  10mi

11/29:  10mi (2 up, 6 tempo, 2 down) + 4mi

11/30:  8mi

12/1:  15mi

_____________84mi

12/2:  12mi

12/3:  10mi (2 up, 6 tempo, 2 down) + 4mi

12/4:  12mi

12/5:  10mi

12/6:  11mi (2 up, 10x3min fast, 2.15 recovery, 2 down) + 4mi

12/7:  8mi

12/8:  15mi

_____________86mi

12/9:  12 mi

-12/15:  Knee pain.  Secret recovery weak.

12/16:  15mi

12/17:  8mi

12/18:  10mi

12/19:  10mi

12/20:  10mi (attempt at a fartlick, 1, 2, 3, 4, 5...horrible)

12/21:  7mi

12/22:  50mi bike, short run OTB

12/23:  11mi w/ sprint drills and strides

12/24:  10mi (2 up, 6 tempo, 2 down) w/ sprint drills and strides. + 4mi

12/25:  O, come on, it's Christmas : )

12/26:  11mi (2 up, 13min, 8, 4, 3, 2, 1, half recovery, 2 down) w/ sprint drills and strides. + 4mi

12/27:  10mi w/ sprint drills and strides

12/28:  13mi w/ sprint drills and strides

12/29:  65mi bike + 8mi

12/30:  8mi w/ sprint drills and strides

12/31:  12mi (4 up, 10k tempo- 16.16@5k, 2 down) w/ sprint drills

1/1:  8mi

1/2:  6mi (inside, too cold outside!!!)

1/3:  12mi:  6mi inside + 1hr bike (3x10min tempo), 5mi tempo OTB, 1 down.

1/4:  14mi w/ sprint drills and strides

1/5:  8mi + 50mi bike

1/6:  10mi

1/7:  10mi + 2x200m

1/8:  10mi

1/9:  10mi (2 up, 5x1600m @ 5.20, 4x100m, 3 down)

1/10:  10mi

1/11:  2000m time trial:  5.48, 1st on UNF team.  8mi

1/12:  recovery

1/13:  8mi

1/14:  12mi (8 on road, 2 on track, 2 down.  Last 2 in 10.35.  Freaking hard (good) run.)

1/15:  10mi

1/16:  12mi  (2 up, 8x800m @ 2.20, 400 recovery, 5 down)

1/17:  10mi

1/18:  10mi - not feeling so great

1/19:  8mi recovery-back to normal

1/20:  15mi

1/21:  11mi  (8 on road, 4x800 on track, 60s recovery, 1 down)

1/22:  10mi

1/23:  10mi (12x400 around 68, last couple 63)

1/24:  9mi

1/25:  8mi

_____________

1/26:  10mi (G-ville indoor meet, 3k-8.59)

1/27:  16mi

1/28:  10mi (last mile fast on track, 5:04ish)

1/29:  10mi + 4mi

1/30:  12mi  (2x3200@ 10:40)

1/31:  11mi + 4mi

2/1:  9mi+4mi

____________90mi

2/2:  Embry Riddle Indoor/Outdoor:  mile-4.27, 5k tempo.  15mi

2/3:  off

2/4:  10mi into fast 600 on track, 4mi down

2/5:  10mi

2/6:  5x1000m @ 3.03, 3.02, 2.59, 2.56, 2.55 w/ 3min recovery.  3up, 5down

2/7:  9mi

2/8:  5mi+8x300.  3down

_____________

2/9:16mi  Achilles pain...arg

2/10:  off

2/11:  7.5mi pretty fast into 2.5mi on track FAST.  1down.  Excellent workout!

2/12:  7mi--Achilles bothering me

2/13:  5x1000m tempo, 1minute recovery.  3up 3down

2/14:  off

2/15:  Clemson Indoor DMR-  4.27 mile leg, 3up, 3down

_____________

2/16:  Clemson Indoor Mile- 4.26, huge final 600m, heat winner.  3up, 3down

2/17:  off

2/18:  10mi+ 8x200@ 28 first 4, 27 final 4.  1down.  Achilles making a raging comeback

2/19:  no go.  30min bike, hour swim

2/20:  Mile simulation-400, 600, 400, 200 @ 61, 1.36, 57, 27.  3mile run, then 8x300.  1down

2/21:  Achilles recovery.  1hr threshold computrainer, 1 hr swim

2/22:  Achilles recovery.  30 min tempo spin.

_____________