Andy Koziatek | Sep 2000

September 2000 Training:

August 28 - September 3rd :

Monday - 12 mi | 8.5mi AM, 3.5mi PM
Tuesday - 7 mi | Tempo run at park, didn't run well - sore, tired, beat, breathing problems
Wednesday - 8 mi | XT (30min bike + lifting) AM, 8mi PM
Thursday - 6 mi | 6mi run AM + 4x300m (57/55/52/58 - goal pace = 55)
Friday - 12 mi | Indiana Inv. 7K AM, 4mi shakeout AM
Saturday - 9 mi | Ran w/ Eastern Illinois team on trails AM, running w/ Tim and Aaron
Sunday - 12 mi | Trail running again AM, felt much better
- Weekly Total = 66 miles

September 4th - September 10th :

Monday - 9 mi | 8 hills AM plus warm up and cool down - still in Indiana
Tuesday - 8 mi | Evening run, felt slow
Wednesday - 7 mi | XT (30min bike + lifting) AM, 7mi + 12x100s PM
Thursday - 8 mi | 8mi + 4x300 (55/54/54/50/55) - had to run 5th 300m since 4th 300m was too fast
Friday - 7.5 mi | Triangle fartlek PM @ art museum (500m loop)
Saturday - 12 mi | Back in STL, watch high school XC meet
Sunday - 8 mi
- Weekly Total = 59.5 miles

September 11th - September 17th :

Monday - 10 mi | 2 mi threshold w/ alternating 200s (36 / 47) - 10:52, went out too fast
Tuesday - 3.5 mi | Hill circuit workout - coach pulled me during workout due to hip pain
Wednesday - 0 mi | 30min bike
Thursday - 0.5 mi | 30min bike
Friday - 0.75 mi | 40min bike
Saturday - 2 mi | Run slow and easy on track
Sunday - 3 mi | First mile at 7:00 then picked it up, took it easy
- Weekly Total = 19.75 miles

September 18th - September 24th :

Monday - 6 mi | AM 45min bike
Tuesday - 7.5 mi
Wednesday - 9 mi | AM bike, PM fartlek w/ team (6 x 45 on, 2:15 off, 1:30 on, 2:30 off)
Thursday - 7 mi | 4 x 300m
Friday - 8 mi | AM 3mi, PM 5mi on course
Saturday - 11 mi | SMS Invite 8K = 27:04, 20th of 45 - 5:03 | 5:30 | 5:29 | 5:33 | 5:29 splits
Sunday - 4 mi
- Weekly Total = 52.5 miles

September 25th - October 1st :