Re: Wow so many discussions, so little time…

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#12844

The old genetics discussion. I kind of sit on the fence on this one. I think there is something to genetics, but not much. I don’t think EVERYONE can run 2:22, but I do think that a lot of people could. I am nothing special. I ran the 100 meters in high school in 11.4, that was my specialty. Junior College I ran the 400 meters as my event in 51.0. In college I ran the 800 as my event in 1:58. None of those are anything great. I didn’t start running distance until I was 20 years old. My first XC race I was pulled off the course in the last 200 meters because I was dry heaving so bad (my first DNF, ha). I was 8th man on my Junior College XC team. I was 7th man on my college team (Div. 1 University). Take what you want from there. It took me about 8 years of top level training (progression) to get to 2:22.

OK onto the schedule. In 2002 I ran Boston in 2:29 and then took two weeks of milage in the 40’s. After that it went like this.

5/6 – 6 Easy (6:27)

5/7 – 10 Easy (6:44)

5/8 – 10 Easy (6:35)

5/9 – 2 Easy, 6 Fartlek (2 on 2’s, 5:39 pace), 2 Easy

5/10 – 10 Easy (6:29)

5/11 – 14 Easy (6:39)

5/12 – 10 Easy (6:38)

Total of 70

5/13 – 10 Easy (6:54)

5/14 – 2 Easy, 6 Tempo (5:27), 2 Easy

5/15 – 10 Easy (6:35)

5/16 – AM 7 Easy (6:36), PM 2 Easy, 8 Fartlek (3 on 2’s, 5:40), 2 Easy

5/17 – 8 Easy (6:40)

5/18 – 3 Easy, 10 Med/Hard (5:47), 3 Easy

5/19 – 7 Easy in hills (6:38)

Total of 80

5/20 – 11 Easy (6:43)

5/21 – 3 Easy, 1 Strides, 5 x 1200 (3:41), 3 Easy

5/22 – 10 Easy (6:40)

5/23 – 2 Easy, 6 Tempo (5:22), 2 Easy

5/24 – 11 Easy (6:36)

5/25 – 10 Easy (6:45)

5/26 – 6 Easy (6:56)

Total of 70

5/27 – 2 Easy, Strides, 10K Race (32:48), 3.5 Easy

5/28 – AM 4 Easy (6:46), PM 12 Easy (6:44)

5/29 – AM 5.5 Easy, PM 3 Easy, 1 Strides, 4 x Mile (5:05 avg), 3 Easy

5/30 – 10 Easy

5/31 – 8 Easy

6/1 – 18 Easy (6:31)

6/2 – 8 Medium (5:51)

Total of 90

Week of 6/3 100 Total, Key workout 20 with the middle 10 at 5:37 pace

Week of 6/10 110 Total, with a tempo and 2 x 2 Mile

Week of 6/17 70 Total, with a 8 x 800 (2:29 avg) and Fartlek and an 8K race in 25:21

Week of 6/24 110 Total, 16 x 400 (69 avg) and a Fartlek and 22 at 6:09 pace.

Week of 7/1 71 Total, Fartlek and 5M race (25:25) and 1M race (4:33)

Week of 7/8 102 Total, Tempo (5:31 died in the heat) and 5K race (15:23) and 27 at 6:11 pace

Week of 7/15 110 Total, Tempo (5:14), 5.82M race (5:04 pace) and 27 in 6:17 pace.

Week of 7/22 94 Total, Tempo (5:13), 23 at 6:00 pace.

Week of 7/29 99 Total, Tempo (5:16)

Week of 8/5 80 Total, 5K race (15:14), 27 (6:16)

Week of 8/12 41 Total, 14 Medium (6:07)

Week of 8/19 70 Total, 3 x 1 Mile (4:53), 4M XC Hilly Race (22:20)

Week of 8/26 100 Total, 16×400 (71), Fartlek

Week of 9/2 123 Total, Tempo (5:20), 24 (5:54)

Week of 9/9 130 Total, Pyrimid Track workout, 4.2M Hilly XC Race (5:08 pace), 30 (6:29)

9/16 AM 12 Easy, PM 13 Easy

9/17 AM 10 Easy, PM 8 x 800 (2:26)

9/18 AM 12 Easy, PM 12 Easy

9/19 AM 10 Easy, PM Fartlek

9/20 12 Easy

9/21 8K XC Race (5:12 pace), long cooldown

9/22 20 Easy (6:39)

Total of 141

Week of 9/23 70 Total, Hill Repeats, Fartlek, 10K Race (31:36)

Have to go will finish the rest later.