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Middle Distance Archives - 2005 Contact Devon Martin with any questions or comments regarding the Middle Distance program. Workout - Week of December 20 - December 26, 2005 TUESDAY, DECEMBER 20 (7pm sharp at Daniel Webster Statue) Warm up a mile (72nd to 88th) Workout - Week of December 13 - December 19, 2005 TUESDAY, DECEMBER 13 ( ARMORY @ 6:30pm ) 1 x 600m @ current 3k pace for those who raced, have you taken a day off? yesterday? today? if not, please make you so do so before Thursday. cross training is fine. WEDNESDAY, DECEMBER 14 ( ON YOUR OWN ) THURSDAY, DECEMBER 15 ( ARMORY @ 6:30pm ) General workout for those who weren't at Tuesday workout (except Flo & Ed & 800m runners) FRIDAY, DECEMBER 16 ( ON YOUR OWN ) SATURDAY, DECEMBER 17 ( ON YOUR OWN ) for those who were not at Tuesday's workout, long run of 7-12 miles SUNDAY, DECEMBER 18 ( ON YOUR OWN ) for those who were not at Tuesday's workout, 6-8 miles MONDAY, DECEMBER 19 ( ON YOUR OWN ) Workout - Week of December 6 - December 12, 2005 Great Party, eh? Workout - Week of November 29 - December 5, 2005 CPTC Holiday Party!!! Drinking, Dinner & Dancing.........and Awards ------------------------------------------------ TUESDAY, NOVEMBER 29 ( ARMORY @ 6:30pm ) For those who were at the Armory last week For those new to the Armory (Nats group, etc.) For those WITHOUT an Armory ID, head to Tony's at 72nd for a reservoir workout WEDNESDAY, NOVEMBER 30 ( ON YOUR OWN ) THURSDAY, DECEMBER 1 ( ARMORY @ 6:30pm ) for milers & 800m/400m for 3k types FRIDAY, DECEMBER 2 ( ON YOUR OWN ) for Nats group, 5-7 miles--don't up your mileage too quickly SATURDAY, DECEMBER 3 ( ON YOUR OWN ) for Nats group, medium to long run--don't up your mileage too quickly Holiday Party at 6:30pm SUNDAY, DECEMBER 4 ( ON YOUR OWN ) MONDAY, DECEMBER 5 ( ON YOUR OWN ) Workout - Week of November 22 - November 28, 2005 For the Nats group (except 1 or 2 people), this is a good time to take days off if you have any aches & pains or "small injuries" or if you need a mental rest. If your mind and body are healthy, then easy mileage this week (ignore the stuff below). ------------------------------------------------ TUESDAY, NOVEMBER 22 ( ARMORY @ 6:30pm ) For those who have Armory IDs for 3k & milers & Micah (& Natalie?) for 800m Yes, looks easy, but you'd be surprised. You need to get used to the banked track and the lack of air in the Armory. Plus, your calves will thank me. For those WITHOUT an Armory ID, head to Tony's at 72nd for a reservoir workout Nats group off WEDNESDAY, NOVEMBER 23 ( ON YOUR OWN ) THURSDAY, NOVEMBER 24 ( ON YOUR OWN ) Run before you feast! 5-7 miles Turkey Trot for Kate, Russ, Jesse, Noah & others? FRIDAY, NOVEMBER 25 ( ON YOUR OWN ) 100s or 150s for Micah in Florida SATURDAY, NOVEMBER 26 ( ON YOUR OWN ) SUNDAY, NOVEMBER 27 ( ON YOUR OWN ) (or switch Sunday's & Monday's workout if you're traveling and can't run) MONDAY, NOVEMBER 28 ( ON YOUR OWN ) Workout - Week of November 15 - November 21, 2005 For those going to Nats, this is the time your legs should start to feel good. Thus, I need to know if your legs are dead, you're sick, you're injured or you're tired so I can adjust your workouts. For season ending group (except Noah & Potter), NO intervals this week unless you want to head to Tony's on Thursday but that's it. If you're burnt out, this is a good time to take some days off. If feeling good, easy mileage. MONDAY, NOVEMBER 14 ( ON YOUR OWN ) non-Sun racers, day off Katy -- intervals TUESDAY, NOVEMBER 15 ( 72nd @ 7pm & then RESERVOIR ) non-Sun racers, Warm up jog to reservoir for 15 min (to 90th & 5th Ave) 4 easy strides Yes, it may be wet but that's how Rochester may be Lauren -- pool WEDNESDAY, NOVEMBER 16 ( ON YOUR OWN ) non-Sun racers, easy 4-6 miles Natalie -- day off go shopping to get different size spikes, navy blue tights, gloves or anything else you need for Nats THURSDAY, NOVEMBER 17 ( CENTRAL PARK @ 7pm ) otherwise, easy 4-5 miles FRIDAY, NOVEMBER 18 ( ON YOUR OWN ) for those driving up in the pm, pre-race routine of 4 miles + form strides in the morning, but you need to shake out your legs during & after the drive up (honestly, wear your running shoes so you can stride out at the gas station) Caryn -- intervals or hard steady state SATURDAY, NOVEMBER 19 ( ROCHESTER @ 1pm ) Workout - Week of November 8 - November 14, 2005 MONDAY, NOVEMBER 7 ( ON YOUR OWN ) for those heading to xc Nats, day off now OR later in the week (both if you're exhausted) TUESDAY, NOVEMBER 8 ( COLUMBIA @ 6:40pm ) Last hard workout for Nats Micah & Donald (& probably Caryn) For the men (& Allison & others) whose season finishes this Sunday WEDNESDAY, NOVEMBER 9 ( ON YOUR OWN ) THURSDAY, NOVEMBER 10 ( CENTRAL PARK @ 7pm ) for season ending group, 5-6 miles Caryn (drills & strides) FRIDAY, NOVEMBER 11 ( ON YOUR OWN ) for season ending group, day off SATURDAY, NOVEMBER 12 ( ON YOUR OWN ) for Nats group that's not racing Sun, possible track workout of 3-4 x 600s SUNDAY, NOVEMBER 13 ( VCP @ 11:30am ) Allison, Sarah, Caryn, Kristina, Mary D John A, Stuart, Alexandre, Otto, Oliver, Tom, Chris Price, Salih, Gladstone, Sid, Frank, Dan, Mike T & others? SIGN UP RACE DAY! MONDAY, NOVEMBER 14 ( ON YOUR OWN ) Workout - Week of November 1 - November 7, 2005 MONDAY, OCTOBER 31 ( ON YOUR OWN ) please do NOT run at night on Halloween TUESDAY, NOVEMBER 1 ( COLUMBIA @ 6:40pm ) for those focusing on NYRR's 5k for those focusing on women's 6k at Nationals for Russ and Joe T & those focusing on 10k at Nationals Caryn Kate (CP hills on Wed morning) WEDNESDAY, NOVEMBER 2 ( ON YOUR OWN ) THURSDAY, NOVEMBER 3 ( CENTRAL PARK @ 7pm ) Caryn (drills & strides) FRIDAY, NOVEMBER 4 ( ON YOUR OWN ) for those not racing, 5-7 miles easy SATURDAY, NOVEMBER 5 ( VCP ) as of now: 8k Kate (100s, 150s or 200s in Atlanta) SUNDAY, NOVEMBER 6 ( ON YOUR OWN ) long run of 7-10 miles for the women marathon--sea of orange at mile 23--info to follow post-marathon party at the Parlour MONDAY, NOVEMBER 7 ( ON YOUR OWN ) Workout - Week of October 25 - October 31, 2005 MONDAY, OCTOBER 24 ( ON YOUR OWN ) TUESDAY OCTOBER, 25 ( ON YOUR OWN ) WEDNESDAY, OCTOBER 26 ( COLUMBIA @ 6:40pm ) for those focusing on 5k or 6k races for those focusing on 8k or 10k for those training for indoor track THURSDAY, OCTOBER 27 ( CENTRAL PARK @ 7pm ) FRIDAY, OCTOBER 28 ( ON YOUR OWN ) Cross train if you're a masters SATURDAY, OCTOBER 29 ( VCP @ 9am ) 9:00am meet at bathrooms near #1 subway 242nd Street platform CT race for Kate & Katy SUNDAY, OCTOBER 30 ( ON YOUR OWN ) MONDAY, OCTOBER 31 ( ON YOUR OWN ) for safety issues, you should run in the morning or midday only Workout - Week of October 18 - October 24, 2005 TUESDAY, OCTOBER 18 ( COLUMBIA @ 6:40pm ) 2 x 200m @ mile pace break 4-5 min (400 jog optional) 2 x 200m @ mile pace WEDNESDAY, OCTOBER 19 ( ON YOUR OWN ) THURSDAY, OCTOBER 20 ( CENTRAL PARK @ 7pm ) racers: 6-8 miles at a good clip FRIDAY, OCTOBER 21 ( ON YOUR OWN ) Cross train if you're a masters SATURDAY, OCTOBER 22 ( ON YOUR OWN ) pre-race routine for those racing Sun SUNDAY, OCTOBER 23 ( BOSTON OR VCP ) women's 5k: Kate, Flo, Katy, Lauren, Allison, Sue P, Felice am I missing anyone? VCP 5k John A, Micah, Otto (away) if not racing, long run MONDAY, OCTOBER 24 ( ON YOUR OWN ) Workout - Week of October 11 - October 17, 2005 TUESDAY, OCTOBER 11 ( ( COLUMBIA @ 6:40pm ) for those racing the 5k for those racing the 6k or longer WEDNESDAY, OCTOBER 12 ( ON YOUR OWN ) THURSDAY, OCTOBER 13 ( CENTRAL PARK @ 7pm ) For 800m runners, it's time to start doing 100s FRIDAY, OCTOBER 14 ( ON YOUR OWN ) Cross train if you're a masters SATURDAY, OCTOBER 15 ( ON YOUR OWN ) Tailgate at Columbia!!!! pre-race routine for those racing Sun SUNDAY, OCTOBER 16 ( ROCKEFELLER ESTATES ) Masters X Country 5k Nationals in Saratoga Springs Workout - Week of October 4 - October 10, 2005 TUESDAY, OCTOBER 4 ( ON YOUR OWN ) 6-9 miles easy if you raced on Sunday if you didn't race, head to Tony's East 6th Street workout WEDNESDAY, OCTOBER 5 ( ON YOUR OWN ) THURSDAY, OCTOBER 6 ( CENTRAL PARK @ 7pm ) Tony's/Stuart's workout is great for the distance crew, but not for us. We'll still meet at the statue at 7pm. We'll warm up with the distance crew the 1.1. miles discussed below FRIDAY, OCTOBER 7 ( ON YOUR OWN ) Cross train if you're a masters SATURDAY, OCTOBER 8 ( ROCKEFELLER ESTATES ) SUNDAY, OCTOBER 9 ( ON YOUR OWN ) Workout - Week of September 27 - October 3, 2005 TUESDAY, SEPTEMBER 27 ( COLUMBIA @ 6:40pm ) 3 x mile @ 5k pace For those guys training for the really long stuff (you know who you are) or 4 x mile @ 5k pace WEDNESDAY, SEPTEMBER 28 ( ON YOUR OWN ) THURSDAY, SEPTEMBER 29 ( CENTRAL PARK @ 7pm ) Some will do Tony's Central Park workout while others will do a light steady state FRIDAY, SEPTEMBER 30 ( ON YOUR OWN ) Cross train if you're a masters SATURDAY, OCTOBER 1 ( ON YOUR OWN ) SUNDAY, OCTOBER 2 ( VCP at 11:30am ) sign up at the meet early! For those not racing, there will be VCP hill practice before the race at 10:00am. Please let me know if you plan to attend this workout. Workout - Week of September 20 - September 26, 2005 TUESDAY, SEPTEMBER 20 ( COLUMBIA @ 6:40pm ) If focusing on 5th Ave mile, If focusing on Iona or cross country, WEDNESDAY, SEPTEMBER 21 ( ON YOUR OWN ) THURSDAY, SEPTEMBER 22 ( CENTRAL PARK @ 7pm ) for those racing, day off if necessary or light jog 5-6 miles FRIDAY, SEPTEMBER 23 ( ON YOUR OWN ) Cross train if you're a masters pre-race routine of 4 miles + form strides SATURDAY, SEPTEMBER 24 ( VCP & 5th Ave ) 5th Ave Mile Post-5th Ave mile celebration! SUNDAY, SEPTEMBER 25 ( ON YOUR OWN ) Workout - Week of September 13 - September 19, 2005 TUESDAY, SEPTEMBER 13 ( COLUMBIA @ 6:40pm ) For those racing 5th Ave mile break 1 x 800m @ mile pace (important interval) For those focusing on cross country WEDNESDAY, SEPTEMBER 14 ( ON YOUR OWN ) THURSDAY, SEPTEMBER 15 ( CENTRAL PARK @ 7pm ) FRIDAY, SEPTEMBER 16 ( ON YOUR OWN ) Cross train if you're a masters SATURDAY, SEPTEMBER 17 ( VCP Hills ) (email to follow) SUNDAY, SEPTEMBER 18 ( ON YOUR OWN ) if you missed yesterday's VCP hills, NYRR Cross Country 5k race Workout - Week of September 6 - September 12, 2005 TUESDAY, SEPTEMBER 6 ( COLUMBIA @ 6:40pm ) 4-6 x 1000m @ 5k pace WEDNESDAY, SEPTEMBER 7 ( ON YOUR OWN ) THURSDAY, SEPTEMBER 8 ( COLUMBIA @ 6:40pm ) 8-10 x 400m @ mile pace FRIDAY, SEPTEMBER 9 ( ON YOUR OWN ) Cross train if you're a masters SATURDAY, SEPTEMBER 10 ( ON YOUR OWN ) SUNDAY, SEPTEMBER 11 ( ON YOUR OWN ) Workout - Week of August 30 - September 5, 2005 TUESDAY, AUGUST 30 ( COLUMBIA @ 6:40pm ) 7-9 x 600m @ 5k pace For marathon guys: Workout - Week of August 23 - August 29, 2005 TUESDAY, AUGUST 23 ( COLUMBIA @ 6:40pm ) 1 x 1200m @ 5k pace for Neil & Brad & other (crazy) marathoners! WEDNESDAY, AUGUST 24 ( ON YOUR OWN ) THURSDAY, AUGUST 25 ( CENTRAL PARK @ 7pm ) FRIDAY, AUGUST 26 ( ON YOUR OWN ) Cross train if you're a masters World Masters Athletic Championship in Spain SATURDAY, AUGUST 27 ( ON YOUR OWN ) SUNDAY, AUGUST 28 ( ON YOUR OWN ) World Masters Athletic Championship in Spain Workout - Week of August 16 - August 22, 2005 TUESDAY, AUGUST 16 ( COLUMBIA @ 6:40pm ) 4-6 x 800m @ 5 mile pace or slightly faster (I'll bike to practice tonight) WEDNESDAY, AUGUST 17 ( ON YOUR OWN ) intervals for John A THURSDAY, AUGUST 18 ( CENTRAL PARK @ 7pm ) if not racing Sat, run Tony's Central Park workout for John A, 5-6 miles easy FRIDAY, AUGUST 19 ( ON YOUR OWN ) for John A, cross train SATURDAY, AUGUST 20 ( CENTRAL PARK @ 8am & 9am ) Come Cheer if you're not racing! Wear orange! Softball afterwards from 11am to 2pm SUNDAY, AUGUST 21 ( ON YOUR OWN ) Workout - Week of August 9 - August 15, 2005 TUESDAY, AUGUST 9 ( ON YOUR OWN ) Medium run of 6-8 miles for most of the crew For those who need long intervals for the 5 miler at Club Champs, head to Tony's at East 6th Street track (cross training or light jogging for Devon & Alberta) WEDNESDAY, AUGUST 10 ( ON YOUR OWN ) THURSDAY, AUGUST 11 ( CENTRAL PARK @ 7pm ) for John A, 6-9 miles easy FRIDAY, AUGUST 12 ( ON YOUR OWN ) for John A, cross train SATURDAY, AUGUST 13 ( ON YOUR OWN ) Track workout for John A & Potter today or Sunday SUNDAY, AUGUST 14 ( ON YOUR OWN ) Workout - Week of August 2 - August 8, 2005 Rest for Glen, Alberta, Devon & Frank. Time to start jogging again for Kate, Allison, Sean, Price, Jeremy & others who have taken off 1 or 2 weeks of running! If you feel like hopping in part of Tony's Thursday workout, go ahead. ________________________________ TUESDAY, AUGUST 2 ( COLUMBIA @ 6:40am ) For John A For Joe B For those who need more/longer intervals or training for the 5 miler at Club Champs, head to Tony's at East 6th Street track Lots of fluid today and tomorrow! WEDNESDAY, AUGUST 3 ( ON YOUR OWN ) THURSDAY, AUGUST 4 ( CENTRAL PARK @ 7pm ) for John A, 5-7 miles easy or cross train FRIDAY, AUGUST 5 ( ON YOUR OWN ) MAC meet at Pelham Park track workout for John A or 600m, 400m, 600m, 400m SATURDAY, AUGUST 6 ( ON YOUR OWN ) 6-8 miles easy for others SUNDAY, AUGUST 7 ( ON YOUR OWN ) 6-8 miles easy for other Workout - Week of July 12 - July 18, 2005 You should take a day off sometime this week so you're fresh for Friday & Saturday! Hopefully, you did your intervals (2 x 400m & 2 x 200m) on Sunday or Monday. If so, you need to get in STRIDES, one of these days. TUESDAY, JULY 12 ( ON YOUR OWN ) hurdles for Albert & anyone else WEDNESDAY, JULY 13 ( ON YOUR OWN ) steeple for Felice By NOON THURSDAY, JULY 14 ( ON YOUR OWN ) FRIDAY, JULY 15 ( ICAHN STADIUM ) SATURDAY, JULY 16 ( ICAHN STADIUM ) ROOFTOP PARTY!!! SUNDAY, JULY 17 ( ON YOUR OWN ) Workout - Week of July 5 - July 11, 2005 NJ Masters Champs this Sunday TUESDAY, JULY 5 ( Van Cortland Park @ 6:40pm ) For 800m (who are racing BEYOND Club Champs) For milers & 3k (who didn't do this workout last Thursday) break 4-5 min (400m jog optional) 1 x 700m @ mile (important interval) if you're track season is ending at Club Champs, let me know! Kate -- yesterday 300s WEDNESDAY, JULY 6 ( ON YOUR OWN ) THURSDAY, JULY 7 ( East 6th Street @ 6:40pm ) For those racing Sun, strides only For milers For 800m I'm under the weather so I won't be there NO LONG RUN THIS WEEKEND FRIDAY, JULY 8 ( ON YOUR OWN ) SATURDAY, JULY 9 ( POMONA, NJ ) Pre-race routine for those racing Sunday If you missed intervals on Thursday and want to go to the track with me, please email or call me SUNDAY, JULY 10 ( ON YOUR OWN ) MONDAY, JULY 11 ( Van Cortland Park @ 6:40pm ) 2 x 400m @ mile pace For those who raced Sunday, easy jog Workout - Week of June 28 - July 4, 2005 Wed - Track Practice for those racing Sat WEDNESDAY, JUNE 29 ( Van Cortland Park or Columbia @ 6:40pm ) For those who are racing Sat, intervals at VCP or Columbia. For those who raced yesterday, 6-8 miles easy For those who are racing Sat (& did not race yesterday), intervals at VCP. break - 4-5 min second set only if you are feeling fabulous!! Remember: Quit while you are still feeling good. I will NOT be there tonight. Allison & Jesse run intervals at Red Hook? THURSDAY, JUNE 30 ( Van Cortland Park or Columbia @ 6:40pm ) Intervals for those going away this weekend or not racing this weekend... 1 x 400m @ mile break 4-5 min (400m jog optional) 1 x 700m @ mile (important interval) for those racing Sat, 6-7 miles easy with strides for Glen, 1-2 x 400m @ mile pace & strides (I'm not sure if I can make it due to work.) FRIDAY, JULY 1 ( ON YOUR OWN ) SATURDAY, JULY 2 ( POMONA, NJ ) For your entry form, please write CPTC #262 which is part of the Metropolitan Association (aka, "MAC"). Workout - Week of June 21 - June 27, 2005 Crazy week because of the various races...... Sun - Mac Champs __________________ WEDNESDAY, JUNE 22 ( Van Cortland Park @ 6:40pm ) For Atilla, JR, Kate, John A, Joe G, Devon, Felice, Ben, Otto & anyone else For Frank & Leon & Joe B (because of Sun race) Corporate Challenge - Alberta THURSDAY, JUNE 23 ( ON YOUR OWN ) For Sun racers, 6-7 miles Corporate Challenge Costella, Sean, Sue P FRIDAY, JUNE 24 ( ON YOUR OWN ) For Sun racers, 6-7 miles If you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, JUNE 25 ( Van Cortland Park @ 10:00am ) For Tues racers, 4-5 x 200m @ 800m pace For Sun racers, pre-race routine SUNDAY, JUNE 26 ( ICAHN STADIUM @ 9AM ) For Tues racers, medium run of 5-7 miles MONDAY, JUNE 27 ( ON YOUR OWN ) For those who raced Sun, long run of 7-12 miles TUESDAY, JUNE 28 ( ICAHN STADIUM @ 7:15PM ) 9:00pm - Dinner at Maryanne's (Eastside) For those who raced Sun, day off. Come to dinner at Maryanne's SATURDAY, JULY 2 ( POMONA, NJ ) Must send in entry by Friday, June 25, to avoid super late fee Workout - Week of June 14 - June 20, 2005 TUESDAY, JUNE 14 ( ICAHN STADIUM @ 7:15pm ) 1500m - Glen, JR?, John G? Allison - intervals (300s) WEDNESDAY, JUNE 15 ( ON YOUR OWN ) THURSDAY, JUNE 17 ( ON YOUR OWN ) day off today or Friday only if you need it if you're a masters, aquajog or bike for 45 minutes. Dre at Tony's workout FRIDAY, JUNE 18 ( ON YOUR OWN ) SATURDAY, JUNE 19 ( ON YOUR OWN ) SUNDAY, JUNE 20 ( ON YOUR OWN ) Sean Contact Filip (fbj1@columbia.edu) if you want to go up Sat & share a room MONDAY, JUNE 21 ( ON YOUR OWN ) TUESDAY, JUNE 22 ( ON YOUR OWN ) WEDNESDAY, JUNE 23 ( COLUMBIA @ 6:40pm ) Workout - Week of June 7 - June 13, 2005 TUESDAY, JUNE 7 ( Van Cortlandt Track @ 6:40pm ) for milers and 800m types for 3k types WEDNESDAY, JUNE 8 ( ON YOUR OWN ) THURSDAY, MAY JUNE 9 ( ON YOUR OWN ) for those not racing, contact me for workout FRIDAY, JUNE 10 ( ON YOUR OWN ) SATURDAY, JUNE 11 ( NJ Int'l ) Come celebrate Sean's & Dre's Birthday with drinks on my roof! Boston High Performance SUNDAY, JUNE 12 ( ON YOUR OWN ) if not racing, then long run of 7-12 miles MONDAY, JUNE 13 ( ON YOUR OWN ) for those in their 20s, day off every 14 days TUESDAY, JUNE 14 ( ICAHN STADIUM @ 7:15pm ) 1500m, 800m, 5000m Workout - Week of May 31 - June 6, 2005 TUESDAY, MAY 31 ( ICAHN STADIUM ) 1500m - Joe B, Glen, John G, Joe G, Casey Atilla - 1000s WEDNESDAY, JUNE 1 ( ON YOUR OWN ) Allison - 1000, 400, 800, 400 THURSDAY, JUNE 2 ( ON YOUR OWN ) For those racing Saturday, easy mileage and strides only Sean - Tony's workout FRIDAY, MAY 27 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 45 minutes. pre-race routine for Boston bound racers! SATURDAY, MAY 28 ( COLUMBIA @ 11:00am ) Sean Boston High Performance SUNDAY, JUNE 5 ( ON YOUR OWN ) MONDAY, JUNE 6 ( ON YOUR OWN ) Workout - Week of May 24 - May 30, 2005 TUESDAY, May 24 ( COLUMBIA @ 6:40pm ) 1 x 400m @ mile pace break - minimum of 4 minutes WEDNESDAY, MAY 25 ( ON YOUR OWN ) THURSDAY, MAY 26 ( COLUMBIA @ 6:40pm ) for milers & 3k type 800m types easy mileage and strides only for those racing Saturday FRIDAY, MAY 27 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 45 minutes. pre-race routine for Boston bound racers! SATURDAY, MAY 28 ( ON YOUR OWN ) Boston High Performance SUNDAY, MAY 29 ( ON YOUR OWN ) MONDAY, MAY 30 ( ON YOUR OWN ) for those in their 20s, day off every 14 days Workout - Week of May 17 - May 23, 2005 TUESDAY, MAY 17 ( ICAHN STADIUM @ 7:15PM ) Tuesday Night at the Races! Bring SWEATS! if not racing, then head to Tony's workout at East 6th Street WEDNESDAY, MAY 18 ( ON YOUR OWN ) THURSDAY, MAY 19 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. FRIDAY, MAY 20 ( COLUMBIA @ 6:20pm ) 8:30pm Dinosaur Barbeque for chow, great beers & jazz Tentative workout for 3k & milers Tentative workout for 800s SATURDAY, MAY 21 ( ON YOUR OWN ) Boston High Performance SUNDAY, MAY 22 ( ON YOUR OWN ) MONDAY, MAY 23 ( ON YOUR OWN ) day off for those in their 20s, day off every 14 days Workout - Week of May 10 - May 16, 2005 TUESDAY, MAY 10 ( COLUMBIA @ 6:40pm ) Please check the workout for your group For Atilla For 3k For Sean For milers For Kate & Allison For 800m warm down for 15-20 minutes WEDNESDAY, MAY 11 ( ON YOUR OWN ) THURSDAY, MAY 12 ( COLUMBIA @ 6:40pm ) 1 x 400m @ mile break 1 x 400m @ mile Kate, Sean & Allison -- easy run of 5-7 miles with some strides FRIDAY, MAY 13 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. if you're racing Sat, pre-race routine SATURDAY, MAY 14 ( ON YOUR OWN ) 10:30am Coach's mile SUNDAY, MAY 15 ( ON YOUR OWN ) MONDAY, MAY 16 ( ON YOUR OWN ) for those in their 20s, day off every 14 days Workout - Week of May 3 - May 9, 2005 TUESDAY, MAY 3 ( COLUMBIA @ 6:40pm ) 5-6 x 800m @ 3k pace John A -- easy run warm down for 15-20 minutes WEDNESDAY, MAY 4 ( ON YOUR OWN ) Atilla -- 400s @ mile pace with 200 jog recovery THURSDAY, MAY 5 ( COLUMBIA @ 6:40pm ) 8-10 x 400m @ mile pace FRIDAY, MAY 6 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, MAY 7 ( ON YOUR OWN ) SUNDAY, MAY 7 ( ON YOUR OWN ) Rockies in the am? have a car? email me if "yes" MONDAY, MAY 8 ( ON YOUR OWN ) for those in their 20s, day off every 14 days Workout - Week of April 26 - May 2, 2005 TUESDAY, APRIL 26 ( COLUMBIA @ 6:40pm ) For 800m runners, Kate, Allison For milers, 3k & 5k For Dre -- Strides warm down for 15-20 minutes WEDNESDAY, APRIL 27 ( ON YOUR OWN ) THURSDAY, APRIl 28 ( COLUMBIA @ 6:40pm ) For those not racing Yale or Penn Relays (I'll be at Penn) Penn Relays For Sean, John A, Glen, medium run of 6-7 miles with some form strides For Frank, Joe B, Noah & Potter, light jog & strides to prepare for Penn For Neil, light workout of 2 x 400m and 2 x 200s + strides FRIDAY, APRIL 29 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. Sean--day off Penn Relays SATURDAY, APRIL 30 ( ON YOUR OWN ) Penn Relays if racing on Sunday, pre-race routine of 4-5 miles + form strides SUNDAY, APRIL 24 ( ON YOUR OWN ) Yale Invitational @ 11am MONDAY, APRIL 25 ( ON YOUR OWN ) for those in their 20 Workout - Week of April 19 - April 25, 2005 TUESDAY, APRIL 19 ( COLUMBIA @ 6:40pm ) 4-5 x 1000m @ 5k pace or faster For Allison & Kate (we'll talk) Costella, Dre & Atilla -- we'll talk warm down for 15-20 minutes WEDNESDAY, APRIL 20 ( ON YOUR OWN ) THURSDAY, APRIl 21 ( COLUMBIA @ 6:40pm ) For 800m runners (Frank, Joe B, Alberta, Chris N, Price, Neil) ***For those racing Sunday, medium run of 6-7 miles at good (but not hard) clip*** Please email if you need a track workout FRIDAY, APRIL 22 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. Sean--day off Princeton NY Relays SATURDAY, APRIL 23 ( ON YOUR OWN ) Princeton if racing, pre-race routine of 4-5 miles + form strides SUNDAY, APRIL 24 ( ON YOUR OWN ) 9:00am 4 mile Scoring Race 12:00pm Engagement Party for Dre & Scott MONDAY, APRIL 25 ( ON YOUR OWN ) Workout - Week of April 12 - April 18, 2005 gradual increase in mileage on the weekend..... TUESDAY, APRIL 12 ( COLUMBIA @ 6:50pm ) 1 x 1600m @ 5k pace 2:30-2:45 rest (200m jog recovery) Each interval you get faster. Goal is to drop 2 seconds per lap on each interval. warm down for 15-20 minutes WEDNESDAY, APRIL 13 ( ON YOUR OWN ) THURSDAY, APRIl 14 ( COLUMBIA @ 6:50pm ) For Devon, Alberta, Kim, Frank, Chris N, Joe B, Sid, Marvin, Neal, Laura, Costella, Leon, Price & others For Sean, John A, Glen, Charles, Kate, Allison, John G, Jesse, Scott, Roger, Otto & others Come celebrate Frank's 60th B-day after practice at Westside Brewery FRIDAY, APRIL 15 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, APRIL 16 ( ON YOUR OWN ) Pioneer track meet at Van Cortlandt SUNDAY, APRIL 17 ( ON YOUR OWN ) MONDAY, APRIL 18 ( ON YOUR OWN ) for those in their 20s, day off every 14 days Workout - Week of April 5 - April 11, 2005 TUESDAY, APRIL 5 ( COLUMBIA @ 6:40pm ) 2 x 200m @ mile pace 200 jog recovery between each interval break--(400 jog optional) 2 x 200m @ mile pace 200 jog recovery between each interval Warm down of 15-20 minutes WEDNESDAY, APRIL 6 ( ON YOUR OWN ) THURSDAY, APRIl 7 ( Central Park @ 7:00pm ) probably Tony's workout FRIDAY, APRIL 8 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. Sam Howell (Princeton) SATURDAY, APRIL 9 ( ON YOUR OWN ) medium run of 6-8 miles SUNDAY, APRIL 10 ( ON YOUR OWN ) MONDAY, APRIL 11 ( ON YOUR OWN ) Workout - Week of March 29 - April 4, 2005 We're at Riverbank this Tuesday because of a Lacrosse match. __________________ TUESDAY, MARCH 29 (RIVERBANK @ 6:50pm) For Kate & Dre For Glen, John A, Allison, Jesse, Devon, Frank, Marvin, Price, Leon & others For Alberta 2:30 min rest (200 jog recovery) off (Sean & anyone else you needs a break from the track) Reminder: ***the first time outdoors, you tend to run slower*** WEDNESDAY, MARCH 30 (ON YOUR OWN) THURSDAY, MARCH 31 (ON YOUR OWN) FRIDAY, APRIL 1 (ON YOUR OWN) for others, recovery run of 5-7 miles or if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, APRIL 2 (CENTRAL PARK @ 10:00am) 6-9 x CP hills on the bridal path @ 82nd & Park Drive West SUNDAY, APRIL 3 (ON YOUR OWN) MONDAY, APRIL 4 (ON YOUR OWN) Workout - Week of March 22 - March 29, 2005 TUESDAY, MARCH 22 ( ARMORY @ 6:45pm ) Place your name in the hat and then start your warm up CPTC Intrasquad Relay Warm down 15-20 minutes Dallas BBQ afterwards!!!! WEDNESDAY, MARCH 23 ( ON YOUR OWN ) rest for those needing a break! THURSDAY, MARCH 24 ( ARMORY @ 7:00pm ) Please no racing if you raced Front Runners and CPTC Intrasquad Thursday Night Relays, please discuss with me if you plan to race FRIDAY, MARCH 25 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 30 minutes. SATURDAY, MARCH 26 ( ON YOUR OWN ) No race day registration SUNDAY, MARCH 27 ( ON YOUR OWN ) MONDAY, MARCH 28 ( ON YOUR OWN ) TUESDAY, MARCH 29 ( COLUMBIA @ 7PM ) Workout - Week of March 15 - March 22, 2005 TUESDAY, MARCH 17 ( ARMORY @ 6:30pm ) 3k at Front Runners (Jesse) Milers at Front Runners 800m at Front Runners Those training for outdoors Kate Allison (stay with Dre or Kate) Warm down 15-20 minutes WEDNESDAY, MARCH 16 ( ON YOUR OWN ) those not racing Sunday, 6-7 miles THURSDAY, MARCH 17 ( ARMORY @ 6:30pm ) good warmup I'll be there to discuss race strategy Dre with Tony FRIDAY, MARCH 18 ( ON YOUR OWN ) (day off Friday or Saturday, but not both) if you're a masters, aquajog or bike for 30 minutes. SATURDAY, MARCH 19 ( ON YOUR OWN ) SUNDAY, MARCH 20 ( ARMORY @ 12:00pm ) MONDAY, MARCH 21 ( ON YOUR OWN ) TUESDAY, MARCH 22 (ARMORY @ 7PM ) Workout - Week of March 8- March 14, 2005 TUESDAY, MARCH 8 ( ARMORY @ 6:30pm ) 3k & those training for outdoors (Kate, Dre, Jesse, Allison, Costella, Roger, Frank, JT) Milers (John A, Glen, Sean, Scott, Wendi, Mike T, John G) 800m (Joe, Victor, Laura, Price, Mike D, Petra, Leon, Brian B, Marvin) Micah (cross training) Warm down 15-20 minutes WEDNESDAY, MARCH 9 ( ON YOUR OWN ) THURSDAY, MARCH 10 ( ARMORY @ 6:30pm ) 6 x 300m @ 800m pace FRIDAY, MARCH 11 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, MARCH 12 ( ON YOUR OWN ) SUNDAY, MARCH 13 ( ON YOUR OWN ) MONDAY, MARCH 14 ( ON YOUR OWN ) Workout - Week of March 1- March 7, 2005 TUESDAY, MARCH 1 ( ARMORY @ 6:30pm ) 3k & some milers other milers (John A) & 800m types 800m Kate, Micah & Allison -- we'll talk about racing Friday & your workout Warm down 15-20 minutes WEDNESDAY, MARCH 2 ( ON YOUR OWN ) THURSDAY, MARCH 3 ( ON YOUR OWN ) FRIDAY, MARCH 4 ( ARMORY @ 7pm) 7:00 - 4x800 relay SUNDAY, MARCH 6 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. MONDAY, MARCH 7 ( ON YOUR OWN ) Workout - Week of February 15 - February 21, 2005 TUESDAY, FEBRUARY 15 ( ARMORY @ 6:30pm ) 3k milers 800m (including Kate & Allison) break 4-5 min 4 x 200m @ ideal 800m pace Warm down 15-20 minutes WEDNESDAY, FEBRUARY 16 ( ON YOUR OWN ) THURSDAY, FEBRUARY 17 (ARMORY @ 6:30pm ) milers & general 800m types for 800m/400m types Warm down 15-20 minutes FRIDAY, FEBRUARY 18 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, FEBRUARY 19 ( ON YOUR OWN ) Princeton SUNDAY, FEBRUARY 20 ( COLUMBIA @ 11:00am ) I'll send an email on Friday afternoon with an update on whether we're at Columbia or Central Park MONDAY, FEBRUARY 21 ( ON YOUR OWN ) Workout - Week of January 18 - January 24, 2005 We will have practice this SUNDAY due of Thurs Night at the Races on Jan 27. (Yes, I've seen the weather report.) TUESDAY, JANUARY 18 ( ARMORY @ 6:30pm ) 3k (Dre, Charles & others) and for those needing base work (Devon & others) milers 800m Warm down 15-20 minutes WEDNESDAY, JANUARY 19 ( ON YOUR OWN ) THURSDAY, JANUARY 20 (ARMORY @ 6:30pm ) for milers/3k for 800m/400m types Warm down 15-20 minutes FRIDAY, JANUARY 21 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, JANUARY 22 ( ON YOUR OWN ) SUNDAY, JANUARY 23 ( COLUMBIA OR CENTRAL PARK @ 10:20am ) easy downward ladder I'll send an email on Friday afternoon with an update on whether we're at Columbia or Central Park MONDAY, JANUARY 24 ( ON YOUR OWN ) Workout - Week of January 4 - January 10, 2005 TUESDAY, JANUARY 4 ( ARMORY @ 6:30pm ) for 3k & milers break - minimum of 4 minutes 1 x 800m @ mile pace (as close as possible) For 800/400m types break -- minimum of 5 minutes 1 x 400m @ 800 pace (the important interval) Warm down 15-20 minutes WEDNESDAY, JANUARY 5 ( ON YOUR OWN ) THURSDAY, JANUARY 6 (ARMORY @ 6:30pm ) for milers/3k for 800m/400m types Warm down 15-20 minutes FRIDAY, JANUARY 7 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, JANUARY 8 ( ON YOUR OWN ) SUNDAY, JANUARY 9 ( COLUMBIA @ 10:20am ) downward ladder MONDAY, JANUARY 10 ( ON YOUR OWN ) |
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