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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

2010 Workouts:

Dec 7th = 20min WU / 8 x 4min @ 90% effort w/ 1min rest / 20min CD
Nov 9th = 10min WU, 4 x 3min/2min, CD
Oct 26th = 2 x Mile / 2 x 800 / 2 x Mile, all with 3min rest
Oct 8th =
Sep 12th = 6mi Progression run
Sep 2nd = 10-20-10 workout + 4 x 30sec on / 30sec off
Aug 24th = 3 x 2K w/ 30sec rest, 5min rest, 6 x 800 w/ 3min rest, 8min rest, 2 x 2K w/ 1min rest
Aug 10th = 3 x Mile w/ 45sec rest, 5min rest, 4 x 1K w/ 3min rest, 6min rest, 3 x Mile w/ 1min rest
Aug 3rd = Ladder - 2K / 1600 / 1200 / 800 / 1200 / 1600 / 2K all w/ 1min rest (Goal times 6:42/5:21/3:59/2:28/3:59/5:15/6:34)
Jul 27th = 4 x 2K w/ 1min rest, 6min rest, 3 x 1K w/ 45sec rest
Jul 20th = "Marquette" - Mile, 1200, 800, 400 all w/ 90sec rest, 8min rest, 8 x 150m strides w/ walk/jog back for rest
Jul 13th = 12 x 800 w/ 2min rest, 8min rest, 6 x 200 w/ 3min rest
Jul 9th = Hill Workout @ Queeny - 20min warm up, 6x3min @ 85%, 6x30sec @ 100% + 1min rest, 6x1min @ 90-95%, 20min cool down
Jul 6th = 6 x Mile cutdowns (5:30/5:20/5:10/5:00/4:50/4:40) w/ 400m jog rest
Jul 2nd = Fartlek
Jun 29th = Track Workout
Jun 20th = Progression run for 100 minutes
Jun 18th = Track Workout
Jun 15th = Fartlek - 20min warm up, 8x3min @ 85% w/ 1min rest, 6min rest, 12x1min @ 95% w/ 2min rest, 15min cool down
Jun 11th = 3 x 2K w/ 1min rest, 4min rest, 2 x 1K w/ 1min rest, 4min rest, 6 x 400 w/ 2min rest
Jun 1st = 5 Mile Tempo
May 25th = 4 x Mile w/ 2min rest / 6min jog rest / 4 x 400m cutdowns w/ 90sec rest (Mile goals @ 5:18,5:18,5:14,5:14 / 400m goals @ 77/76/76/75)
May 19th = 20 x 400 @ HM race pace (5:20/mi) w/ 30sec jog rest - average was 77 feeling great, 38-39 at each 200m
May 14th = 6 x 600m @ HM race pace (5:20/mi) w/ 30sec jog rest - did in middle of road run, warm-up to track and then cool down the rest of the loop
May 11th = 4 x Mile Repeats @ 5:20-5:30 goal pace w/ 400m jogging rest
May 6th = 10mi Tempo @ Creve Coeur Lake - treated like progressive/tempo run, negative split (32:20 1st 5mi / 29:38 2nd 5mi)
May 5th = 30min Tempo @ Queeny on hills - 10min warm-up / 30min tempo on hills / 10min cool-down
May 2nd = Fartlek - 10min warm up, 10 x 2min/1min (30min), 10min cool down @ Grant's Trail (Big Bend side)
Apr 29th = 10-20-10 workout - 10min @ 6:32avg (1.53mi) / 19:57 @ 5:50avg (3.42mi) / 12:09 @ 6:45avg (1.8mi)
Apr 20th = 6 mile Cut down - 1st 3mi easy, 2nd 3mi tempo (6:53, 6:43, 6:41, 6:05, 5:55, 5:48)
Mar 23rd = 6 mile Tempo @ 5:54avg
Mar 10th = Fartlek - 10min warm up, 5 x 3min/2min (25min), 10min cool down @ Queeny Park
Feb 5th = 10-20-10 workout - 10min @ 6:54avg (1.45mi) / 20min @ 6:02avg (3.31mi) / 9:58 @ 7:16avg (1.37mi)
Jan 29th = Fartlek - 10min warm up, 4 x 3min/2min (20min), cool down
Jan 22nd = Fartlek - 10min warm up, 5 x 2min/1min (15min), cool down