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Middle Distance Archives - 2004 Contact Devon Martin with any questions or comments regarding the Middle Distance program. Workout - Week of December 27 - January 3, 2005 MONDAY, DECEMBER 27 (ARMORY @ 6:30pm) 6-7 x 600m @ 3k pace or slightly faster Warm down 15-20 minutes TUESDAY, DECEMBER 28 (ON YOUR OWN) WEDNESDAY, DECEMBER 29 (ARMORY @ 6:30pm) 4 x 200m @ 800m pace break 4 x 200m @ 800m pace Warm down 15-20 minutes THURSDAY, DECEMBER 30 (ON YOUR OWN) FRIDAY, DECEMBER 31 (ON YOUR OWN) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, JANUARY 1 (ON YOUR OWN) HAPPY NEW YEAR! SUNDAY, JANUARY 2 (ON YOUR OWN) MONDAY, JANUARY 3 (ON YOUR OWN Workout - Week of December 21 - December 27, 2004 TUESDAY, DECEMBER 21 (ARMORY @ 6:30pm) For milers & 3k: For HEALTHY 800m runners: Warm down 15-20 minutes WEDNESDAY, DECEMBER 22 (ON YOUR OWN) THURSDAY, DECEMBER 23 (ARMORY @ 6:30pm) 8-10 x 400m @ mile pace Warm down 15-20 minutes FRIDAY, DECEMBER 24 (ON YOUR OWN) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, DECEMBER 25 (ON YOUR OWN) MERRY CHRISTMAS! for those racing, pre-race routine of 4 miles + form strides SUNDAY, DECEMBER 26 (ON YOUR OWN) RACE AT THE ARMORY 12:00pm RW & 60m trials MONDAY, DECEMBER 27 (ARMORY @ 6:30pm) Workout - Week of December 14 - December 20, 2004 TUESDAY, DECEMBER 14 (ARMORY @ 6:30pm) For milers, 3k: For 800m runners: Warm down 15-20 minutes WEDNESDAY, DECEMBER 15 (ON YOUR OWN) THURSDAY, DECEMBER 16 (ARMORY @ 6:30pm) 10-12 x 200m @ 800m pace Warm down 15-20 minutes FRIDAY, DECEMBER 17 (ON YOUR OWN) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, DECEMBER 18 (ON YOUR OWN) SUNDAY, DECEMBER 19 (ON YOUR OWN) MONDAY, DECEMBER 20 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of December 7 - December 13, 2004 TUESDAY, DECEMBER 7 (ARMORY @ 6:30pm) For milers, 3k: 2:30 min rest (200 jog recovery optional) For 800m runners: 3 min or so Warm down 15-20 minutes WEDNESDAY, DECEMBER 8 (ON YOUR OWN) THURSDAY, DECEMBER 9 (ARMORY @ 6:30pm) milers & 3k, 800m runners, Warm down 15-20 minutes FRIDAY, DECEMBER 10 (ON YOUR OWN) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, DECEMBER 11 (ON YOUR OWN) SUNDAY, DECEMBER 12 (ON YOUR OWN) MONDAY, DECEMBER 13 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of November 30 - December 6, 2004 TUESDAY, NOVEMBER 30 (ARMORY @ 6:30pm) 5-6 x 800m @ 3k pace 4 x 600m for those new to the track Warm down 15-20 minutes Group #1 Group #2 WEDNESDAY, DECEMBER 1 (ON YOUR OWN) THURSDAY, DECEMBER 2 (ARMORY @ 6:30pm) milers & 3k 800m runners, go with Kobie Warm down 15-20 minutes FRIDAY, DECEMBER 3 (ON YOUR OWN) if you're a masters, aquajog or bike for 35-45 minutes. SATURDAY, DECEMBER 4 (ON YOUR OWN) CPTC Holiday Party! SUNDAY, DECEMBER 5 (ON YOUR OWN) MONDAY, DECEMBER 6 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of November 23 - November 29, 2004 You need to get in 2 hard workouts this week, preferably Tuesday & Friday. Bring a lock if you want to use the Armory's lockers. TUESDAY, NOVEMBER 23 (ARMORY @ 6:30pm) 5-7 x 600m @ 3k pace Warm down 15-20 minutes For JULIAN For MICAH Group #1 Group #2 If you're already on vacation & no access to a track, run 2 min, jog 2 min, repeat 5-6 times WEDNESDAY, NOVEMBER 24 (ON YOUR OWN) Armory is open if you missed Tuesday's practice THURSDAY, NOVEMBER 25 (ON YOUR OWN) if you're a masters, aquajog or bike for 35-45 minutes or do this Saturday. FRIDAY, NOVEMBER 26 (ON YOUR OWN) if hills are not possible but you're in warm weather climate, 8 x 200m w/ 200m jog @ mile pace for milers/3k or 15 x 100m w/100m walk back @ time irrelevant for 800m if no hills and no intervals, then hard steady state (15 warm up, 20-30 hard tempo, 15 warm down) SATURDAY, NOVEMBER 27 (ON YOUR OWN) if you didn't do a hard workout on Friday, better do it today! SUNDAY, NOVEMBER 28 (ON YOUR OWN) MONDAY, NOVEMBER 29 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of November 16 - November 22, 2004 TUESDAY, NOVEMBER 16 ( RIVERBANK @ 7:00pm ) We didn't get to run this last week: 2 x 200m @ mile pace break 2 x 200m @ mile pace Warm down 15 minutes For JULIAN & MICAH 2 x 200m @ mile pace break 2 x 200m @ mile pace WEDNESDAY, NOVEMBER 17 ( ON YOUR OWN ) THURSDAY, NOVEMBER 18 ( ARMORY @ 6:30pm ) for 3k and milers: for 800m runners yes, looks easy, but you'd be surprised. You need to get used to the FRIDAY, NOVEMBER 19 ( ON YOUR OWN ) if you're a masters, aquajog or bike for 35-45 minutes SATURDAY, NOVEMBER 20 ( ON YOUR OWN ) SUNDAY, NOVEMBER 21 ( ON YOUR OWN ) MONDAY, NOVEMBER 22 ( ON YOUR OWN ) for those in their 20s, day off approx. every 14 days Workout - Week of November 9 - November 15, 2004 TUESDAY, NOVEMBER 9 ( COLUMBIA @ 7:00pm ) 2 x 200m @ mile pace break 2 x 200m @ mile pace Warm down 15 minutes Why this workout? This is one of my favorite workouts written by the WEDNESDAY, NOVEMBER 10 ( ON YOUR OWN ) THURSDAY, NOVEMBER 11 ( ON YOUR OWN ) otherwise, Tony's workout or hard steady state for 800m runners, FRIDAY, NOVEMBER 12 ( ON YOUR OWN ) SATURDAY, NOVEMBER 13 if not racing, long run SUNDAY, NOVEMBER 14 ( VCP @ 10am ) for those not racing, VCP BACK HILLS immediately after the races around 11am please email if you plan to race or plan to attend practice MONDAY, NOVEMBER 15 ( ON YOUR OWN ) for those in their 20s, day off approx. every 14 days Workout - Week of November 2 - November 8, 2004 TUESDAY, NOVEMBER 2 ( COLUMBIA @ 7:00pm ) 5 x 800m @ 5k pace For Devon & Micah Warm down 15 minutes WEDNESDAY, NOVEMBER 3 ( ON YOUR OWN ) THURSDAY, NOVEMBER 4 ( ON YOUR OWN ) otherwise, 6-8 miles Micah & other 800m runners FRIDAY, NOVEMBER 5 ( ON YOUR OWN ) SATURDAY, NOVEMBER 6 ( VCP BACK HILLS @ 10am ) please email if you plan to attend SUNDAY, NOVEMBER 7 ( ON YOUR OWN ) MONDAY, NOVEMBER 8 ( ON YOUR OWN ) for those in their 20s, day off approx. every 14 days Workout - Week of October 26 - November 1, 2004 TUESDAY, OCTOBER 26 (ON YOUR OWN) WEDNESDAY, OCTOBER 27 (COLUMBIA @ 7:00pm) 1 x 1600m @ 5k Warm down 15 minutes THURSDAY, OCTOBER 28 (ON YOUR OWN) otherwise, 6-8 miles FRIDAY, OCTOBER 29 (ON YOUR OWN) SATURDAY, OCTOBER 30 (ON YOUR OWN) SUNDAY, OCTOBER 31 (ON YOUR OWN) MONDAY, NOVEMBER 1 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of October 19 - October 25, 2004 TUESDAY, OCTOBER 19 ( COLUMBIA @ 7:00pm ) 4-5 x 1000m @ 5k pace or faster Warm down 15 minutes WEDNESDAY, OCTOBER 20 ( ON YOUR OWN ) THURSDAY, OCTOBER 21 ( ON YOUR OWN ) for 800m runners, 10-12 x 200m @ 800m pace or slightly slower FRIDAY, OCTOBER 22 ( ON YOUR OWN ) SATURDAY, OCTOBER 23 ( VCP or Central Park ) SUNDAY, OCTOBER 24 ( ON YOUR OWN ) MONDAY, OCTOBER 25 ( ON YOUR OWN ) for those in their 20s, day off approx. every 14 days Workout - Week of October 12 - October 18, 2004 TUESDAY, OCTOBER 12 ( COLUMBIA @ 7:00pm ) 1 x 200m @ mile pace break -- 5 min rest 1 x 200m @ mile pace Warm down 15 minutes WEDNESDAY, OCTOBER 13 ( ON YOUR OWN ) THURSDAY, OCTOBER 14 ( ON YOUR OWN ) if not racing Sun, head to Tony's workout Micah -- usual 100s, but time them & drills FRIDAY, OCTOBER 15 ( ON YOUR OWN ) SATURDAY, OCTOBER 16 ( ON YOUR OWN ) if you're not racing, medium steady state SUNDAY, OCTOBER 17 ( VCP ) for those not racing, long easy distance run (e.g. 7-12 miles) MONDAY, OCTOBER 18 ( ON YOUR OWN ) for those in their 20s, day off approx. every 14 days Workout - Week of October 5 - October 11, 2004 TUESDAY, OCTOBER 5 ( COLUMBIA @ 7:00pm ) 1 x 1600m @ 5k 2:30--3:00 min rest (may alter workout slightly if you raced last Sunday) Warm down 15 minutes WEDNESDAY, OCTOBER 6 ( ON YOUR OWN ) THURSDAY, OCTOBER 7 ( ON YOUR OWN ) Micah --- usual 100s if not racing, head to Tony's workout anything not clear, please let me know Warm down--15 minutes FRIDAY, OCTOBER 8 ( ON YOUR OWN ) pre-race routine of 4-5 miles + form strides SATURDAY, OCTOBER 9 ( ON YOUR OWN ) SUNDAY, OCTOBER 10 ( ON YOUR OWN ) long easy distance run (e.g. 7-12 miles) MONDAY, OCTOBER 11 ( ON YOUR OWN ) for those in their 20s, day off approx. every 14 days Workout - Week of September 28 - October 4, 2004 TUESDAY, SEPTEMBER 28 (COLUMBIA @ 7:00pm) 1 x 1600m @ 5k 2:30--3:00 min rest Warm down 15 minutes WEDNESDAY, SEPTEMBER 29 (ON YOUR OWN) THURSDAY, SEPTEMBER 30 (ON YOUR OWN) if not racing, head to Tony's workout Warm down--15 minutes FRIDAY, OCTOBER 1 (ON YOUR OWN) SATURDAY, OCTOBER 2 (ON YOUR OWN) pre-race routine of 4-5 miles + form strides SUNDAY, OCTOBER 3 (VAN CORTLAND PARK @ 11:30am) If you are not racing, we will have a VCP back hill workout at 10:30am. MONDAY, OCTOBER 4 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of September 21 - September 27, 2004 TUESDAY, SEPTEMBER 21 (COLUMBIA @ 7:00pm) 3 x miles @ 5k pace For those on the track for the first time in awhile, please talk to me Warm down 15 minutes WEDNESDAY, SEPTEMBER 22 (ON YOUR OWN) THURSDAY, SEPTEMBER 23 (ON YOUR OWN) Warm down--15 minutes FRIDAY, SEPTEMBER 24 (ON YOUR OWN) SATURDAY, SEPTEMBER 25 (VCP back hills) please email me if you plan to attend SUNDAY, SEPTEMBER 26 (ON YOUR OWN) MONDAY, SEPTEMBER 27 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of September 14 - September 20, 2004 TUESDAY, SEPTEMBER 14 ( COLUMBIA @ 7:00pm ) 5-6 x 800m @ 5k pace For those on the track for the first time in awhile: Warm down 15 minutes WEDNESDAY, SEPTEMBER 15 ( ON YOUR OWN ) THURSDAY, SEPTEMBER 16 ( Central Park Daniel Webster Statue @ 7:00pm ) Open 800m runners on the track. Easy 200s. Warm down--15 minutes FRIDAY, SEPTEMBER 17 ( ON YOUR OWN ) SATURDAY, SEPTEMBER 18 ( ON YOUR OWN ) SUNDAY, SEPTEMBER 19 ( ON YOUR OWN ) Fred Lebow 5k Cross Country Race MONDAY, SEPTEMBER 20 ( ON YOUR OWN ) for those in their 20s, day off approx. every 14 days Workout - Week of August 31 - September 6, 2004 TUESDAY, AUGUST 31 (COLUMBIA @ 7:00pm) For Neil & Charles (Leon & Micah-the 600m & 400m are optional) all the same pace--3k pace **Leon--Please watch your mileage--gradual buildup** JT & Glen or anyone just coming back -- if you're itching for the track, do part of the workout: 400m, 600m, 800m and 1200m. Otherwise, easy distance all week with a few hills thrown in. Please watch your mileage--gradual buildup. Kate & Andrea & Ligaya -- easy running all week--no intervals--perhaps an easy run thru the hills of Van Cortland this weekend? Please watch your mileage--gradual buildup. Please do not run every day this week. Jesse -- it's up to you to join JT's group or Kate's group. Sid & Mary -- off Warm down 15 minutes WEDNESDAY, SEPTEMBER 1 (ON YOUR OWN) THURSDAY, SEPTEMBER 2 (Central Park Daniel Webster Statue @ 7:00pm) Warm down--15 minutes FRIDAY, SEPTEMBER 3 (ON YOUR OWN) SATURDAY, SEPTEMBER 4 (ON YOUR OWN) 10k cross country race in Van Cortland Park SUNDAY, SEPTEMBER 5 (ON YOUR OWN) MONDAY, SEPTEMBER 6 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of August 24 - August 30, 2004 TUESDAY, AUGUST 24 (COLUMBIA @ 7:00pm) For those getting back into shape (Devon, Micah, Leon, Neil, Kamal & others) OFF--Ligaya, Jesse, Kate, Andrea, JT, John A & others Sid & Mary in Puerto Rico Warm down 15 minutes WEDNESDAY, AUGUST 25 (ON YOUR OWN) THURSDAY, AUGUST 26 ( Central Park Daniel Webster Statue @ 7:00pm ) Warm down--15 minutes FRIDAY, AUGUST 27 (ON YOUR OWN) Sid races the 800m in Puerto Rico Devon goes on vacation to Cali for a week! SATURDAY, AUGUST 28 (ON YOUR OWN) SUNDAY, AUGUST 29 (ON YOUR OWN) Sid races the 1500m in Puerto Rico MONDAY, AUGUST 30 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of August 17 - August 23, 2004 TUESDAY, AUGUST 17 (COLUMBIA @ 7:00pm) 4-5 x 600m @ 3k-5k pace Warm down 15 minutes WEDNESDAY, AUGUST 11 (ON YOUR OWN) THURSDAY, AUGUST 12 (COLUMBIA @ 7:00pm) day off or light jog for those racing Club Champs (cross country runners should consider going with Tony's group unless you are "resting") Warm down--15 minutes FRIDAY, AUGUST 20 (ON YOUR OWN) SATURDAY, AUGUST 21 (CENTRAL PARK) Softball Game SUNDAY, AUGUST 22 (ON YOUR OWN) MONDAY, AUGUST 23 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of August 10 - August 16, 2004 TUESDAY, AUGUST 10 (COLUMBIA @ 7:00pm) For 5th Ave milers Micah For cross country runners Warm down 15 minutes WEDNESDAY, AUGUST 11 (ON YOUR OWN) THURSDAY, AUGUST 12 (COLUMBIA @ 7:00pm) day off for those racing 5th Ave Mile 100s for Micah & for those not racing. Please email me if you plan to attend practice. (cross country runners should consider going with Tony's group unless you are "resting") Warm down--15 minutes FRIDAY, AUGUST 13 (ON YOUR OWN) SATURDAY, AUGUST 14 (ON YOUR OWN) Block Party SUNDAY, AUGUST 15 (ON YOUR OWN) MONDAY, AUGUST 16 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of August 3 - August 9, 2004 TUESDAY, AUGUST 3 (COLUMBIA @ 7:00pm) 7:00pm Warm up For 5th Ave milers Micah Catherine (JT -- 200s yesterday) Glen -- back to mileage Warm down 15 minutes WEDNESDAY, AUGUST 4 (ON YOUR OWN) 6-7 miles THURSDAY, AUGUST 5 (COLUMBIA @ 7:00pm) 7:00pm Warm up 400s w/ 2 min rest Warm down--15 minutes FRIDAY, AUGUST 6 (ON YOUR OWN) 5-7 miles easy For masters 40+, swim 20-25 minutes or bike 25-40 minutes For those at masters nationals, pre-race routine of 4-5 miles + form strides SATURDAY, AUGUST 7 (ON YOUR OWN) 6 miles easy USATF Masters Nationals 800m Finals (JT, Sid) MEXICAN PARTY SUNDAY, AUGUST 8 (ON YOUR OWN) for those whose season is coming to an end & 5th Ave milers, easy 5-6 miles for those doing base, long easy distance run (e.g. 7-10 miles) USATF Masters Nationals 1500m Finals (Sid, Catherine) MONDAY, AUGUST 9 (ON YOUR OWN) day off or light jog for those in their 20s, day off approx. every 14 day Workout - Week of July 27 - August 2, 2004 TUESDAY, JULY 27 (COLUMBIA @ 7:00pm) For 5th Ave milers John A Catherine Micah JT -- no intervals until Wed or Thurs Warm down 15 minutes WEDNESDAY, JULY 28 (ON YOUR OWN) THURSDAY, JULY 15 (COLUMBIA @ 7:00pm) 6-8 x 300m @ 800m pace Leon -- do 300s on Saturday Warm down--15 minutes FRIDAY, JULY 16 ( ON YOUR OWN ) For masters 40+, swim 20-25 minutes or bike 25-40 minutes For John A, pre-race routine of 4-5 miles + form strides SATURDAY, JULY 31 (ON YOUR OWN) Empire State Games for John A SUNDAY, AUGUST 1 (ON YOUR OWN) MONDAY, AUGUST 2 (ON YOUR OWN) for those in their 20s, day off approx. every 14 days Workout - Week of July 20 - July 26, 2004 TUESDAY, JULY 20 (ON YOUR OWN) WEDNESDAY, JULY 21 (COLUMBIA @ 7:00pm) Glen John A Ken Leon Micah Warm down 15 to 20 minutes THURSDAY, JULY 22 (ON YOUR OWN) FRIDAY, JULY 23 (ON YOUR OWN) SATURDAY, JULY 24 ( ON YOUR OWN ) SUNDAY, JULY 25 (CITY COLLEGE TRACK @ NYC @ 11AM) http://www.nyrr.org/race/2004/sunday.html 10:30am Registration MONDAY, JULY 26 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of July 13 - July 19, 2004 TUESDAY, JULY 13 (ON YOUR OWN) WEDNESDAY, JULY 14 (COLUMBIA @ 7:00pm) 1 x 400m @ mile pace (Leon & other 800m runners, please see me.) Warm down 15 to 20 minutes THURSDAY, JULY 15 (ON YOUR OWN) FRIDAY, JULY 16 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes SATURDAY, JULY 17 (ON YOUR OWN) For those racing, pre-race routine of 4-5 miles + form strides For those not racing & non-masters, easy steady state or short hills on bridal path in CP SUNDAY, JULY 18 (CITY COLLEGE TRACK @ NYC
@ 11AM) www.nyrr.org/race/2004/sunday.html 10:30am Registration If not racing, long easy distance run (e.g. 7-10 miles) MONDAY, JULY 19 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of July 6 - July 12, 2004 TUESDAY, JULY 6 (COLUMBIA @ 7:00pm) For milers, 3k & Neil For 800m For Rin Warm down 15 to 20 minutes WEDNESDAY, JULY 7 (ON YOUR OWN) THURSDAY, JULY 8 (COLUMBIA @ 7:00pm) for those racing for those not racing, 15 x 100s for Micah unless you did 100s last Friday, then 200s with group Warm down 15 to 20 minutes FRIDAY, JULY 9 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes SATURDAY, JULY 10 (ON YOUR OWN) For those not racing & non-masters, easy steady state or short hills on bridal path in CP SUNDAY, JULY 11 (CITY COLLEGE TRACK @ NYC
@ 11AM) 10:30am Registration If not racing, long easy distance run (e.g. 7-10 miles) MONDAY, JULY 12 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of June 29 - July 5, 2004 TUESDAY, JUNE 29 (COLUMBIA @ 7:00pm) for milers, 3k (& Neil) 1 x 1000m @ mile pace for 800m runners Nnamdi --- 150s Warm down 15 to 20 minutes WEDNESDAY, JUNE 30 (ON YOUR OWN) THURSDAY, JULY 1 (COLUMBIA @ 7:00pm) 10 x 200m @ 800m pace 15 x 100s for Micah (or 200s with group) 800m NJ race for Catherine Warm down 15 to 20 minutes For those racing Friday, pre-race routine of 4-5 miles + form strides FRIDAY, JULY 2 (INDIANA) For masters 40+, swim 20-25 minutes or bike 25-40 minutes 400m 800m SATURDAY, JULY 3 (INDIANA) For those not racing & non-masters, hills or easy steady state SUNDAY, JULY 4 (ON YOUR OWN) Happy 4th of July! MONDAY, JULY 5 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of June 22 - June 28, 2004 TUESDAY, JUNE 22 (COLUMBIA @ 7:00pm) 3 x 400m @ mile pace Break 4 min (5 min if necessary) 3 x 400m @ mile pace Break 4 min (5 min if necessary) OPTIONAL Kate Evan & Nnamdi Warm down 15 to 20 minutes WEDNESDAY, JUNE 23 (ON YOUR OWN) THURSDAY, JUNE 24 (COLUMBIA @ 7:00pm) For those racing Saturday, strides 6-7 x 300m @ 800m pace Warm down 15 to 20 minutes FRIDAY, JUNE 25 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes For those racing, pre-race routine of 4-5 miles + form strides SATURDAY, JUNE 26 (POMONA, NJ) JT racing the mile & 400m at other NJ meet Boston
High Performance For those not racing & non-masters, easy steady state SUNDAY, JUNE 27 (TINTON FALLS, NJ) MONDAY, JUNE 28 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of June 15 - June 21, 2004 TUESDAY, JUNE 15 (COLUMBIA @ 7:00pm) 1 x 800m @ mile pace *important interval* Break 4-5 min 1 x 800m @ mile pace *important interval* Catherine Break 4-5 min 1 x 600m @ mile pace *important interval* Nnamdi & Evan JT- Andrea Frank & Bola -- Warm down 15 to 20 minutes WEDNESDAY, JUNE 16 (ON YOUR OWN) Alayne Adams Farewell Party THURSDAY, JUNE 17 (COLUMBIA @ 7:00pm) For those racing Sunday, strides and some 200s For those not racing Sunday, 300s Evan Warm down 15 to 20 minutes FRIDAY, JUNE 18 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes SATURDAY, JUNE 19 (ON YOUR OWN) For those not racing & non-masters, some hills inside a 5-7 mile jog SUNDAY, JUNE 20 (BOSTON) USATF New England Clinton MONDAY, JUNE 21 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of June 8 - June 14, 2004 TUESDAY, JUNE 8 ( COLUMBIA @ 7:00pm )
WEDNESDAY, JUNE 9 ( ON YOUR OWN ) THURSDAY, JUNE 10 ( COLUMBIA @ 7:00pm )
FRIDAY, JUNE 11 ( ON YOUR OWN )
SATURDAY, JUNE 12 ( ON YOUR OWN )
Boston High Performance
SUNDAY, JUNE 13 ( ON YOUR OWN )
Workout - Week of June 1 - June 7, 2004 TUESDAY, JUNE 1 (COLUMBIA @ 7:00pm) Workout - Week of May 25 - May 31, 2004 TUESDAY, MAY 25 (COLUMBIA @ 7:00pm) 3k & milers 800m runners Warm down 15 to 20 minutes Warwick
High School WEDNESDAY, MAY 26 (ON YOUR OWN) THURSDAY, MAY 27 (COLUMBIA @ 7:00pm) 1-2 x 100m @ time irrelevant (optional for 800m & milers) 800m runners must really focus on this workout & keep to the 30 second rest Andrea -- Tony's workout if racing Freihofer's Warm down 15 to 20 minutes FRIDAY, MAY 28 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes For those racing in Boston, pre-race routine of 4-5 miles + form strides SATURDAY, MAY 29 (ON YOUR OWN) light steady state around Reservoir (2-3 loops at a good clip) SUNDAY, MAY 30 (ON YOUR OWN) For those racing Ridgewood, pre-race routine of 4-5 miles + form strides MONDAY, MAY 31 (ON YOUR OWN) Day off or light jog For those in their 20s, day off approx. every 14 days Workout - Week of May 18 - May 24, 2004 TUESDAY, MAY 18 (COLUMBIA @ 7:00pm) For milers & 3k break 4 minutes 1 x 800m @ slightly slower than mile Warm down 15 to 20 minutes WEDNESDAY, MAY 19 (ON YOUR OWN) THURSDAY, MAY 20 (COLUMBIA @ 7:00pm) Warm down 15 to 20 minutes FRIDAY, MAY 21 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes For those racing in Boston, pre-race routine of 4-5 miles + form strides SATURDAY, MAY 22 (ON YOUR OWN) 6-9 x hills in Central Park at 82nd Street SUNDAY, MAY 23 (ON YOUR OWN) MONDAY, MAY 24 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of May 11 - May 17, 2004 TUESDAY, MAY 11 (COLUMBIA @ 7:00pm) For those racing the 800m this Sunday & John
A For those racing the mile or longer this Sunday
(or those not racing) Warm down 15 to 20 minutes Kate & Andrea-- WEDNESDAY, MAY 12 (ON YOUR OWN) THURSDAY, MAY 13 (COLUMBIA @ 7:00pm) For those racing the mile or longer this Sunday For Kate, John A, Devon & others not racing
Sunday For those racing the 800m this Sunday For Andrea & those who missed Tuesday Warm down 15 to 20 minutes FRIDAY, MAY 14 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes SATURDAY, MAY 15 (ON YOUR OWN) hard steady or hills or if exhausted SUNDAY, MAY 16 (JERSEY CITY @ 10am) 4 x 800m relay For those not racing, long easy distance run (e.g. 7-11 miles) MONDAY, MAY 17 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of May 4 - May 10, 2004 please read carefully MONDAY, MAY 3 (COLUMBIA @ 7:00pm) For those racing the Armory mile: (Andrea, if you are running tonight, 3-4 of them only) NOTE: most of the runners NOT racing will be at
TUESDAY's practice I will be at Tuesday's practice, not tonight TUESDAY, MAY 4 (COLUMBIA @ 7:00pm) For those not racing For those racing the Armory mile Warm down 15 to 20 minutes WEDNESDAY, MAY 5 (ON YOUR OWN) for those not racing, recovery of 6-8 miles Warm down 15 to 20 minutes THURSDAY, MAY 6 (ARMORY @ 6:00pm) Columbia 4 x 400m @ mile pace Warm down 15 to 20 minutes FRIDAY, MAY 7 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes SATURDAY, MAY 8 (ON YOUR OWN) SUNDAY, MAY 9 (ON YOUR OWN) MONDAY, MAY 10 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of April 27 - May 3, 2004 TUESDAY, APRIL 27 (COLUMBIA @ 7:00pm) 3-4 x 1000m @ 3k or faster Warm down 15 to 20 minutes (Kate & Andrea will do 400s intervals on WEDNESDAY
to prepare for Princeton) WEDNESDAY, APRIL 28 (ON YOUR OWN) For Kate & Andrea break 3-4 minutes 4 x 400m @ mile pace Warm down 15 to 20 minutes THURSDAY, APRIL 29 (COLUMBIA @ 7:00pm) probably the 200s most people missed last week Warm down 15 to 20 minutes FRIDAY, APRIL 30 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes For those racing Saturday, pre-race routine of 4-5 miles + form strides SATURDAY, MAY 1 (ON YOUR OWN) Princeton SUNDAY, MAY 2 (ON YOUR OWN) MONDAY, MAY 3 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of April 20 - April 26, 2004 TUESDAY, APRIL 20 Columbia Lacrosse has a game at 7pm tonight! Come to track practice TOMORROW or go to East 6th Street track. They never play on Tuesday, but this is the one exception. WEDNESDAY, APRIL 21 (COLUMBIA @ 7:00 PM) 1 x 1200m @ slightly slower than 3k 2: 30 rest (200m jog recovery) THURSDAY, APRIL 22 (COLUMBIA @ 7:00pm) 5 x 200m @ slower than current 800m pace (Or hills on Saturday) Warm down 15 to 20 minutes FRIDAY, APRIL 23 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes SATURDAY, APRIL 24 (ON YOUR OWN) For those racing Sunday, pre-race routine of 4-5 miles + form strides SUNDAY, APRIL 25 ( YALE ) For those not racing, long easy distance run (e.g. 7-11 miles) MONDAY, APRIL 26 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of April 13 - April 19, 2004 Saturday, Pioneer Meet Track at VCP Sunday, Niketown 4 mile road race TUESDAY, APRIL 13 (COLUMBIA @ 7:00pm) As of now, we're going to Columbia. Check your email at 4pm for an update. 1 x 600m @ 3k pace 2:30 rest (200m jog recovery) Warm down 15 to 20 minutes WEDNESDAY, APRIL 14 (ON YOUR OWN) THURSDAY, APRIL 15 (COLUMBIA @ 7:00pm) 6-9 @ slightly slower than current 800m pace Warm down 15 to 20 minutes FRIDAY, APRIL 16 (ON YOUR OWN) For masters 40+, swim 20-25 minutes or bike 25-40 minutes For those racing Saturday, pre-race routine of 4-5 miles + form strides SATURDAY, APRIL 17 ( VCP @ 10:00am ) For those racing Sunday, pre-race routine of 4-5 miles + form strides SUNDAY, APRIL 18 (CENTRAL PARK @ 10:00am) register online by Wed For those not racing, long easy distance run (e.g. 7-11 miles) MONDAY, APRIL 19 (ON YOUR OWN) For those in their 20s, day off approx. every 14 days Workout - Week of April 6 - April 12, 2004 Middle Distance will meet at 6:45pm this week at Columbia. (next week will be 7pm) TUESDAY, APRIL 6 (COLUMBIA @ 6:45pm) 4-6 x 800m @ 3k pace Warm down 15 to 20 minutes WEDNESDAY, APRIL 7 (ON YOUR OWN) THURSDAY, APRIL 8 (COLUMBIA @ 6:45pm) For those racing Columbia, 5-6 miles at a good clip (not a steady state, but not plodding) and some strides inside your miles. I'll be at Daniel Wester at 7pm and will head to reservoir for my run. Join me if you want. For Jess, 3 mile steady state as discussed. For those just coming back & needing strength, do Tony's workout except that the last hard mile interval OR run hard on Saturday. For those just coming back & needing a little speed, go to Columbia tonight and do 400s on your own (2 min rest — 7-10 of them) OR you can do them Saturday, but you need to do them early in the morning because of the track meet. Workout - Week of March 30 - April 6, 2004 TUESDAY, MARCH 30 (ARMORY @ 6:45pm) The annual CPTC intrasquad relay Come run or cheer! For those who need more running, Coach Tony will hold a workout post-relay. For those who ran at Nationals, please be careful. If anything hurts from the weekend, don't run the relay, come cheer instead! Warm down 15 to 20 minutes WEDNESDAY, MARCH 31 (ON YOUR OWN) for those ran at Nationals, rest or light jog THURSDAY, APRIL 1 (ON YOUR OWN OR CO) for those ran at Nationals, rest or light jog FRIDAY, APRIL 2 (ON YOUR OWN) for those ran at Nationals, rest or light jog SATURDAY, APRIL 3 (COLUMBIA) for those ran at Nationals, rest or light jog SUNDAY, APRIL 4 (BOSTON) for those ran at Nationals, rest or light jog MONDAY, APRIL 5 (ON YOUR OWN) TUESDAY, APRIL 6 (COLUMBIA @ 7:00pm) Workout - Week of March 23 - March 30, 2004 TUESDAY, MARCH 23 (ARMORY @ 6:30pm) Masters Nationals: for John A (one set) & JT for Glen, Stuart, Sid & Alston for the rest of the crew If you're burned out from indoors or still nursing an injury, this may be a good time to take a rest. Give me a buzz. Warm down 15 to 20 minutes WEDNESDAY, MARCH 24 (ON YOUR OWN) recovery of 6-8 miles The Armory is open, but most of us won't be there! Some of us will be at Daniel Webster Statue at 7pm. Say hello to the distance folks and then off for a easy 5 or 6 1/2 miles. Head north from Daniel to reservoir, then 2 or 3 loops around reservoir and back to Daniel See you tomorrow night in Central Park! THURSDAY, MARCH 25 (ON YOUR OWN) no track workout, 6-8 miles instead FRIDAY, MARCH 26 (BOSTON) USATF Masters Nationals for those not at Nat'ls, 5-7 miles easy SATURDAY, MARCH 27 (BOSTON) USATF Masters Nationals for those training for outdoors, steady state or hills SUNDAY, MARCH 28 (BOSTON) USATF Masters Nationals For those training for outdoors, long easy distance run (e.g. 7-11 miles) MONDAY, MARCH 29 (ON YOUR OWN) TUESDAY, MARCH 30 (ARMORY @ 6:30pm) Workout - Week of March 16 - March 22, 2004 TUESDAY, MARCH 16 (ARMORY @ 6:30pm) For those who are NOT racing at Nationals, but running Front Runner's Meet for milers & 3k for the 800m For those running at Masters Nationals--1 set For milers and 3k runners: For 800m runners: *2 sets for those training for outdoors or go with distance crew for repeat 800s* Warm down 15 to 20 minutes WEDNESDAY, MARCH 17 (ON YOUR OWN) THURSDAY, MARCH 18 (ARMORY @ 6:30pm) will send workout FRIDAY, MARCH 19 (ON YOUR OWN) SATURDAY, MARCH 20 (ON YOUR OWN) for those training for outdoors, mile repeats at reservoir or Columbia track. Please email me SUNDAY, MARCH 21 (ARMORY @ NOON) For those doing base work & training for outdoors, long easy distance run (e.g. 7-11 miles) For those heading to Nationals, 5-7 miles. NO long run. MONDAY, MARCH 22 (ON YOUR OWN) Workout - Week of March 9 - March 15, 2004 TUESDAY, MARCH 9 (ARMORY @ 6:30pm) One of the last hard workouts for the indoor season. For 3k, milers & those doing base work or
those needing strength/endurance 4-5 min rest 1 x 1000m @ mile pace *important interval* For 800m runners 4 x 200m @ 800m pace 4 x 200m @ 800m pace (optional) warm down 15 to 20 minutes WEDNESDAY, MARCH 10 (ON YOUR OWN) THURSDAY, MARCH 11 (ARMORY @ 6:30pm) For 3k & base work types For those going to Nationals & peaking 5 min rest 1 x 300m @ 800m pace 5 min rest 1 x 300m @ 800m pace FRIDAY, MARCH 12 (ON YOUR OWN) SATURDAY, MARCH 13 (ON YOUR OWN) for those training for outdoors, steady state or
hills OR race the 4 miler SUNDAY, MARCH 14 (ON YOUR OWN) For those peaking or going to Nationals, 7-8 miles For those doing base work & training for outdoors, 8-10 miles 9:00am 4 mile scoring race for the women MONDAY, MARCH 15 (ON YOUR OWN) Workout - Week of March 2 - March 9, 2004 TUESDAY, MARCH 2 (ARMORY @ 6:30pm) For those doing base work or those needing strength/endurance For those going to Masters Nationals For those finishing up the season at Front Runners
or those needing a little more speed and Sid warm down 15 to 20 minutes WEDNESDAY, MARCH 3 (ON YOUR OWN) THURSDAY, MARCH 4 (ARMORY @ 6:30pm) 6-8 strides only for those racing Saturday for those not racing on Saturday, 200s! FRIDAY, MARCH 5 (ON YOUR OWN) SATURDAY, MARCH 6 (MAC @ 9am) Track Events SUNDAY, MARCH 7 (ON YOUR OWN) MONDAY, MARCH 8 (ON YOUR OWN) Workout - Week of February 24 - March 1, 2004 MONDAY, FEBRUARY 23 (ON YOUR OWN) TUESDAY, FEBRUARY 24 (ON YOUR OWN) For those who raced on Sunday, run 5-6 miles easy For those who didn't race Sunday, run 5-7 miles easy WEDNESDAY, FEBRUARY 25 (ARMORY @ 6:30pm) For those doing base work, track intervals. For those who raced Sunday and not racing Thursday Night at the Races, track intervals. For those racing Thursday Night at the Races, strides only. THURSDAY, FEBRUARY 26 (ARMORY @ 7:00pm) mile Workout - Week of February 17 - February 23, 2004 TUESDAY, FEBRUARY 17 (ARMORY @ 6:30pm) Milers 4-5 min rest 1 x 800 @ mile pace 800m crowd For those doing base work (Devon, Christi, Frank,
David, Molly & others) Warm down--15 to 20 minutes WEDNESDAY, FEBRUARY 18 (ON YOUR OWN) THURSDAY, FEBRUARY 19 (ARMORY @ 6:30pm) This will change if you're racing on Sunday 1 x 400 @ mile pace (absolutely NO faster than mile
pace or else you ruin the whole workout) Break--5 min 1 x 400 @ mile pace warm down--15 to 20 minutes FRIDAY, FEBRUARY 20 (ON YOUR OWN) SATURDAY, FEBRUARY 21 (ON YOUR OWN) for those not racing, long easy distance run (e.g. 7-11 miles) SUNDAY, FEBRUARY 22 (MAC meet at the ARMORY @ 5:00 pm) http://www.mactrack.org/feb22m.htm Also, New England Championship at Harvard. GREAT
MEET! If you're not racing, we may meet at 2:30pm for a workout because of Thursday Night at the Races. Workout - Week of February 10 - February 16, 2004 TUESDAY, FEBRUARY 10 (ARMORY @ 6:30pm) For those who did run a hard workout on Sunday and you are racing this Thursday, definitely warm up as usual and 6-8 strides, but you probably will NOT do any real workout, but please talk to me at practice. For those who didn't run a hard workout on Sunday
and are racing this Thursday Warm down--15 to 20 minutes WEDNESDAY, FEBRUARY 11 (ON YOUR OWN) if not racing, 6-8 miles THURSDAY, FEBRUARY 12 (ARMORY @ 6:00pm) MILE warm down--15 to 20 minutes FRIDAY, FEBRUARY 13 (ON YOUR OWN) SATURDAY, FEBRUARY 14 (CENTRAL PARK) Armory Collegiate Elite Mile Come cheer them on! SUNDAY, FEBRUARY 15 (ON YOUR OWN) Workout - Week of February 3 - February 9, 2004 TUESDAY, FEBRUARY 3 (ARMORY @ 6:30pm) Warm down--15 to 20 minutes WEDNESDAY, FEBRUARY 4 (ON YOUR OWN) if not racing, 6-8 miles THURSDAY, FEBRUARY 5 (ARMORY @ 6:30pm) will send it warm down--15 to 20 minutes FRIDAY, FEBRUARY 6 (ON YOUR OWN) SATURDAY, FEBRUARY 7 (CENTRAL PARK) SUNDAY, FEBRUARY 8 (ON YOUR OWN) Workout - Week of January 27 - February 2, 2004 Races this Thursday and Friday at the Armory! TUESDAY, JANUARY 27 (ARMORY @ 6:30pm) For those who did run a hard workout on Sunday and you are racing this Thursday, definitely warm up as usual and 6-8 strides, but you probably will NOT do any real workout, but please talk to me at practice. For those who didn't run a hard workout on Sunday
and are racing this Thursday WEDNESDAY, JANUARY 28 (ON YOUR OWN) if not racing, 6-8 miles THURSDAY, JANUARY 29 (ARMORY @ 6:00pm) 3k warm down--15 to 20 minutes FRIDAY, JANUARY 30 (ON YOUR OWN) MAC
meet at the Armory @ 7pm SATURDAY, JANUARY 31 (CENTRAL PARK) SUNDAY, FEBRUARY 1 (ON YOUR OWN) Workout - Week of January 20 - January 26, 2004 Practice this Sunday in Central Park. TUESDAY, JANUARY 20 (ARMORY @ 6:30pm) WEDNESDAY, JANUARY 21 (ON YOUR OWN) THURSDAY, JANUARY 22 (ARMORY @ 6:30pm) will send workout FRIDAY, JANUARY 23 (ON YOUR OWN) SATURDAY, JANUARY 24 (ON YOUR OWN) SUNDAY, JANUARY 25 (CENTRAL PARK) Workout - Week of January 13 - January 19, 2004 TUESDAY, JANUARY 13 (ARMORY @ 6:30pm) Warm down--15 to 20 minutes WEDNESDAY, JANUARY 14 (ON YOUR OWN) if not racing, 6-8 miles THURSDAY, JANUARY 15 (ARMORY @ 6:00pm) mile warm down--15 to 20 minutes FRIDAY, JANUARY 16 (ON YOUR OWN) SATURDAY, JANUARY 17 (CENTRAL PARK) SUNDAY, JANUARY 18 (ON YOUR OWN) Workout - Week of January 6 - January 11, 2004 TUESDAY, JANUARY 6 (ARMORY @ 6:30pm) For milers and 3k runners: For 800m runners: (Yeh, I'm still on vacation and not checking email. James will be there!) warm down--15 to 20 minutes Group #1 Group #2 Group #3 (Groups may change depending on turnout) warm down--15 to 20 minutes WEDNESDAY, JANUARY 7 (ON YOUR OWN) THURSDAY, JANUARY 8 (ARMORY @ 6:30pm) for milers and 3k runners: for 800m runners warm down--15 to 20 minutes FRIDAY, JANUARY 9 (ON YOUR OWN) SATURDAY, JANUARY 10 (ON YOUR OWN) SUNDAY, JANUARY 11 (COLUMBIA TRACK) if morning, 10:30am? please email James & me your preference we will be doing a downward ladder. lots of fun really! Workout - Week of December 30, 2003 - January 4, 2003 TUESDAY, DECEMBER 30 (ARMORY @ 6:30pm)6:30pm Warm up 6:50pm Strides & Drills 7:00pm Start Intervals 1st set 4 x 200 @ 800m race pace 2nd Set 4 x 200 @ 800m race pace 3rd Set (optional) This is harder than it looks--it's all about control Group #1 Group #2 Group #3 (Groups may change depending on turnout) warm down--15 to 20 minutes WEDNESDAY, DECEMBER 31 (ON YOUR OWN) THURSDAY, JANUARY 1 (ON YOUR OWN) 6-8 miles to get out the alcohol FRIDAY, JANUARY 2 (ON YOUR OWN) SATURDAY, JANUARY 3 (ON YOUR OWN) if you did do a hard workout on Friday, medium run:
5-7 miles SUNDAY, JANUARY 4 (ON YOUR OWN) |
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