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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

2009 Workouts:

Aug 30th = 50min Tempo
Aug 25th = Fartlek - 20min warm up, 6 x 6min/2min, 15min cool down
Aug 18th = "Marquette" - Mile, 1200m, 800m, 400m w/ 1.2mi active jogging rest b/w each
Jul 30th = Race Simulation (2mi / 2xMile / 2x800) w/ 400m jog rest between each (approx 2:40)
Jul 23rd = 6 x Mile cutdowns (5:30/5:20/5:10/5:00/4:50/4:40) w/ 400m jog rest (~2:30)
Jul 16th = 2 x 6-lap cutdowns w/ 6min rest
Jul 9th = 5 x 1000m w/ 2min jog rest, 4 x 400m w/ 1min rest
Jun 30th = 2000m, 3 x Mile, 4 x 400m w/ 400m jog rest after 2K and 1min rest everything else
Jun 16th = 8 x 3min @ 85% w/ 1min rest, followed by 8x20sec strides w/ 40sec walk rest
Jun 12th = Mile, 4 x 4 x 400m cutdowns, 8 x 200m cutdowns
Jun 4th = 6 x 800m
Mar 14th = St. Pat's 5 Miler
Mar 12th = 55min Tempo
Mar 8th = 100min Progressive Run
Mar 5th = 50min Tempo
Feb 26th = 45min Tempo
Feb 24th = Fartlek - 15min warm up, 10 x 2min on/1min rest, 15min cool down
Feb 22nd = 80min Progressive Run
Feb 18th = Fartlek - 25min warm up, 5 x 5min fast/1min rest, 25min cool down @ Queeny
Feb 1st = SURF CITY MARATHON
Jan 24th = 15-40-15 Tempo
Jan 22nd = 2 Mile, 4 x Mile, 4 x 800m w/ 400m jog rest after 2mi and 1min rest everything else