KOZIRUNNER.COM
Artwork    Photography    Running    Bio    Home

Select a year below to view a list of various workouts complete during training phases.

2002    2003    2004    2005    2006    2007    2008    2009    2010    2011    2012    2013

2007 Workouts:

Dec 27th = 4 x 2000m w/ 1min rest, 8min full recovery, 8 x 400 cutdowns w/ 2min rest
Dec 23rd = 2 Hour Progressive run
Dec 19th = 3 x Mile pushes @ 5:20 in middle of run
Dec 11th = Workout @ Flo-Valley
Dec 9th = Workout @ Flo-Valley
Dec 5th = Workout @ MHS
Nov 29th = 4mi Tempo
Nov 27th = Workout
Nov 19th = 16 x 400m w/ 45sec rest - 3 sets of 5 (78/76/74) final 400m blast
Nov 14th = Workout @ MHS
Nov 8th = 400m blast, 4mi Tempo
Nov 6th = Workout @ MHS
Nov 1st = Workout @ MHS
Oct 30th = Workout @ MHS
Oct 24th = 3 Mile Tempo, 3min rest, 2 x 2000m w/ 3min rest
Oct 21st = 4mi Tempo @ Creve Coeur Lake
Oct 18th = Workout
Oct 11th = 4mi Tempo on track
Sep 23rd = QUAD CITIES MARATHON
Sep 19th = Workout
Sep 9th = 8mi Tempo
Sep 3rd = 4mi Tempo @ Castlewood
Sep 1st = 4mi Tempo
Aug 18th = Tempo @ Creve Coeur Lake
Jul 20th = Tempo @ Castlewood
Jul 12th = Tempo
Jun 28th = Tempo
Jun 15th = 4mi Tempo @ Castlewood
Apr 16th = BOSTON MARATHON
Apr 11th = Workout
Apr 8th = Long run w/ 4 x Mile pushes
Mar 28th = 3 x 2 Mile w/ 2min rest
Mar 21st = 20 x 200m @ 34/56 pace
Mar 13th = 10 Mile w/ 2mi cutdowns
Mar 9th = 2000m @ 80%, 4+min rest, 10 x 400m cutdowns in sets of 2, same rest
Mar 7th = 3 x 4 x 800m w/ 2min rest on all
Mar 3rd = Long run w/ 3 x Mile pushes
Feb 28th = 20 x 400m w/ 1min rest
Feb 21st = 4 x 800m w/ 3 x Mile between 800s, rest equal to time ran each rep
Feb 14th = 15-13
Feb 7th = 16 x 200m on/200m off
Jan 31st = 10 x 1000m w/ 200m jog rest (~60sec)
Jan 27th = Workout
Jan 24th = 2mi, 2 x 1mi, 4 x 800m, 8 x 400m w/ 400m jog rest between everything
Jan 17th = "Marquette" - Mile, 1200m, 800m, 400m w/ Dunhill recovery between each
Jan 10th = 12 x 800m w/ 400m jog rest
Jan 3rd = 3 x 6 lap cutdowns w/ 10min rest