Tuesday, May 10, 2016

2015 training cycle review

For reference, this was my late season training grid from last year.  
April 11 - July 21 ... 44 workouts in 94 days.  

I was coming back from a hip flexor injury on 3/28 and couldn't run fast til mid May.  That allowed (forced) me into getting a lot of long foundation work.  Also, a brief ankle sprain on 6/15 took me off the track for 6 days.  

My plan is to condense this 13 week regime down to 8 weeks.  

Man.. this was a lot of suffering and mileage.  In an 8 day period from 4/13-20, I put in 12,600m of work.  That's 31.5 laps of the track.  Not listed here are the weight room workouts.  


4/11  - 3 x 800m - 2:48, 2:58, 2:55 w/ 3-5 min rest

4/13 - 4 x 800m -  2:43, 2:52, 2:54, 2:56

4/15 - 4 x 800m - 2:42, 2:45, 2:48, 2:45 / 400m - 68

4/18 - 5 x 600m - 1:55, 1:56, 1:58, 1:56, 1:58 / 400m - 68

4/20 - 2 x 600m - 1:56, 1:57 / 3 x 400m - 70, 67.5, 65.5

4/22 - 4 x 400m w/ 2 min rest - 69, 70, 72, 79  / 300m - 47

4/24 - 800m - 2:30 / 600m - 1:48 / 400m - 64

4/26 - 2 x 600m - 1:44, 1:50 / 400m - 62.5

4/28 - 800m - 2:31 / 600m - 1:43.5 / 500m - 85 /400m - 65

5/2 - 800m - 2:20 (race)

5/4 - 4 x 400m w/ 2 min rest - 70,69, 75, 75 / 300m - 49

5/8 - 2 x 600m 1:42.5, 1:48 / 2 x 400m - 64, 65

5/12 - 3 x 600m w/ 4-5 min rest - 1:45, 1:54, 1:55 / 400m - 62

5/15 - 4 x 600m w/ 6 min rest - 1:52, 1:52, 1:55, 2:00 

5/17 - 400m - 60 / 300m - 43 / 200m - 27.5

5/20 - 4 x 300m with 2min rest - 49, 48, 51, 49  / 2 x 200m - 27.5, 28

5/24 - 3 x 400m, 200m w/2 min rest - 68, 69, 75, 37 / 400m - 62

5/26 - 600m - 1:45 / 500m - 83 / 400m - 62 / 300m - 43 / 200m - 28

5/29 - 4 x 400m with 2 min rest - 71, 71, 73, 73 / 2 x 200m 27, 27.5

5/31 - 300m event run - 40.5 / 4 x 50m

6/2 - 4 x 400m w/2 min rest - 69, 70, 71, 75 / 2 x 200m - 27, 28

6/4 - 300m event run - 40 / 200m - event run - 25.75 / blocks

6/6 - 400m / 200m race - 56.22, 25.29

6/9 - 500m - 81 / 400m - 60.5 / 2 x 300m - 43.5, 43.5

6/11 - 2 x 4 x 200m with 1 min rest - 30.5, 30, 30.5, 30.5 / 30, 30.5, 31, 30.5

6/13 - 500m - 75 (59/16) / 2 x 100m - 12.8, 12.8 / 200m - 25.5

6/15 - 4 x 200m w/ 1 min rest - 30, 31, 31, 31  (wkout cut short - injury)

6/18 - pool - 8 x 90sec

6/21 - 3 x 150m w/30 sec rest - 22, 23, 24 / 3 x 150m 21, 20, 19.5

6/23 - 4 x 200m w/ 1 min rest - 30.5, 30, 29.5, 29

6/25 - 2 x 4 x 200m with 1 min rest 28.5, 29, 30.5 / 29, 30, 31, 32

6/28 - 3 x 300m w/ 90 sec rest - 47, 46.5, 48 / 2 x 400m w/ 10 min rest- 59 (30/29) 61.5 (31, 30.5)

6/30 - 4 x 400m w/ 2 min rest- 68, 69, 71, 72

7/2 -  300m event run - 39.9 / 2 x 500m - 83.5, 80 / 300m - 43

7/5 - 2 x 4 x 200m with 1 min rest - 29.5, 29, 30.5, 30 / 5 min rest/ 29.5, 30, 32, 33 / 2 x 150 - 20, 20

7/7 - 3 x 400m - 57, 57, 58

7/9 - 3 x 200m event runs at 400m race pace - 25.8, 25.8, 25.6 / blocks / 100m -13

7/11 - 56.23 - 400m race / 25.38 - 200m race

7/13 - 4 x 500m - 80.5, 82.5, 85, 83 / 150m - 19.5 / 2 x 100m - 13.5, 14

7/14 - 400m event run - 56.8 / 2 x 100 - 13.5
  
7/15 - 4 x 300m with 2 min rest - 47, 47.5, 48.5, 48.5 / 2 x 200m event runs (400m race pace) - 26.3, 26

7/17 - 2 x 'Split 400s' - 300m event run at race pace /1 min rest / 100m - 40/14.2,  40.3/ 14.5 // 4 x 200m w/ 1:15 rest - 29, 29, 30.5, 29.5

7/19 - 2 x 300m event runs from blocks (400m start) - 40.5, 41 / 2 x 200m - 26, 26.5

7/21 - 350m event run from blocks - 48 (26.25/40.5), blocks

7/24 - Nationals

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