Week, Total Meterage, Race Pace Race Times
5/26-5/29, 6000…………… ……………. 1500……… 01:58.9
5/16-5/22, 8000…………… ……………… 1500……… 1:56.73 and 51.7
5/9-5/15, 8000…………… ……………… 1500……… 2:02* and 51.9
5/2-5/8, 8000……………. ……………… 2500
4/25-5/1, 14500…………… ……………… 1200……… 1:58.8 and 52.2 4:43 and 2:08*
4/18-4/24, 32500…………… ……………… 1300……… 2:02* 52.1
4/11-4/17, 19205…………… ……………… 1200……… 2:02* and 51.3
4/4-4/10, 12500…………… ……………… 1600
3/28-4/3, 28840…………… ……………… 1300……… 2:02* and 51.9
3/21-3/27, 26900…………… ……………… 1600……… 2:02* and 1:59
3/14-3/20, 37030…………. ……………… 2400……… 2:02
3/7-3/13, 22400…………… ……………… 2800
2/29-3/6, 32100…………… ……………… 2400
2/22-2/28, 19130…………… ……………… 400………. 56.4*
2/15-2/21, 4400……………. ……………… 800………. 2:08 and 2:06
2/8-2/14, 11850
2/1-2/7, 31010
1/25 -1/31, 12510
1/18 - 1/24, 2400 400 55.3
1/11 to 1/17, 8000
1/4 to 1/10, 10300
12/28 to 1/3, 15000
12/20 to 12/27, 8000 * Slow Race My fault
Workout Type Total Metrage % of Total Metrage
91940
Hills Total= 4000……………. 0.125%… Hills is self explanitory
Speed Total= 13490…………… 4.222%… Speed is Faster than 800
UCLA Total= 44300…………… 13.86%… Progressively more difficult tempo run
Interval Total= 11400…………… 3.56%… Rest time=Recovery time
Repeats Total= 18750…………… 5.86%… 4x200 or 6x800 anything with timed recovery that isn’t UCLA or Interval
Subtotal= 84590…………… *26.48%… Before long run
Long Run Total= 234870…………. *73.52%… Includes warm ups and fartlecks
Total= 319460 100%
This is a breakdown of my 2004 season. I’m fairly proud of my accomplishments, however there are a few things I would like to remedy. Next year I would like to impliment a more serious hills and weight program (Hills=.1%).I would also like to increase on the Repeats and intervals, while cutting back on the long runs. I didn’t realize that my 10 minute warmups added up to about 15% of my total meterage this year. I think that with a better strength, and speed program I will be able to drop that 400 down to high 49’s low 50’s. I also think that an hour long run will not help me go under 1:53 in the 800 next year as much as a 4x200 at 27.5-27.0 pace.
I’m a sprinter at heart.