Training Weeks of October 10-November 28, 2010

Week of October 10

Total mileage: 32
Races: Tussey MountainBack 50 Mile DNF

Sun - Off

Mon - Off

Tue - Afternoon 4 1/2m @~7.15 Total - 4 1/2

Wed - Off (Chiropractor visit)

Thu - Afternoon 3 1/2m @~7.30 Total - 3 1/2

Fri - Off

Sat - Morning 24m - Tussey MountainBack - DNF Total - 24

Week of October 17

Total mileage: 34
Races: Ace's New River Gorge-ous(~14 miles) 1st 1:34.04

Sun - Off

Mon - Off

Tue - Afternoon 2m @~8.30 at CC conference meet Total - 2

Wed - Afternoon 4m @~7.30 Total - 4 (Chiropractor visit)

Thu - Afternoon 4 1/2m @7.00 Total - 4 1/2

Fri - Afternoon 5 1/2m @~8.00 Total - 5 1/2

Sat - Morning 18m - Ace's New River Gorge-ous(~14 miles) - 1:34.04 Total - 18

Week of October 24

Total mileage: 25
Races: none

Sun - Off

Mon - Afternoon 6m - FRP 3 x 800 with 4.30 rec.(2.37, 2.34, 2.34) with kids Total - 6

Tue - Afternoon 4 1/2m @~7.30 Total - 4 1/2

Wed - Afternoon 5m @~7.40 with kids Total - 5 (Chiropractor visit)

Thu - Afternoon 5 1/2m @~8.20 with Elvis(7th grader) plus strides and drills Total - 5 1/2

Fri - Off

Sat - Morning 4m @~7.30 Total - 4

October Milage: 161

Week of October 31

Total mileage: 66
Races: Gibson Park Trail 4.7 Mile 2nd 29.14

Sun - Morning 14m @~8.15 at FRP with Alison; Afternoon 6m @~7.30 with cory Total - 20

Mon - Lunch 4m @~7.25 Total - 4

Tue - Afternoon 9m - 6 x 300 w/ 300 rec.(.53, .53, .52, .52, .52, .50) w/ kids Total - 9

Wed - Afternoon 9m @~7.33 with strides and drills Total - 9

Thu - Morning 8m @~8.00 on Boone Fork Trail with Ryan Woods Total - 8

Fri - Afternoon 4m @~7.30 with kids Total - 4

Sat - Morning 8m - Gibson Park Trail Race 4.7 mile - 29.14; Afternoon 4m @~7.30 Total - 12

Week of November 7

Total mileage: 70
Races: King Make-a-Wish 5K 1st 17.46

Sun - Lunch - Swim 1/2m

Mon - Afternoon 20m @~7.46 at FRP Total - 20

Tue - Afternoon 10m @~7.45 Total - 10

Wed - Afternoon 9m - 3.4m tempo @5.53 avg. Total - 9

Thu - Morning 4m @7.46 with 4 x 100 strides; Evening 8 @7.30 Total - 12

Fri - Afternoon 4m @~7.50 Total - 4 (Chiropractor visit, took X-rays)

Sat - Morning 10m - King Make-a-Wish 5K - 17.46 - 5.44 avg.; Evening 5m @7.50 Total - 15

Week of November 14

Total mileage: 80
Races: none

Sun - Off

Mon - Morning 4m @7.31; Afternoon 8m @~7.38; Evening - Swim 1/2m Total - 12

Tue - Morning 4m @7.35; Afternoon 9m - 2 x Turkey Ford Hill 1 Mile(~3-4%) (5.57, 5.57)

Total - 13

Wed - Morning 4m @7.38; Afternoon 8m @~7.40 Total - 12

Thu - Morning 4m @7.28; Afternoon 9m - 3 1/2m tempo - 5.46 avg. Total - 13

Fri - Morning 4m @7.34; Afternoon 8m @~7.46 Total - 12

Sat - Morning 18m @~8.20 at FRP w/ Alison Total - 18

Week of November 21

Total mileage: 65
Races: none

Sun - Morning 20 1/2m @7.52 at Salem Lake Total - 20 1/2

Mon - Off

Tue - Morning 4m @7.38; Afternoon 8m @~7.00 with strides(16s) and drills Total - 12

Wed - Off

Thu - Morning 8 1/2 - Pilot Mtn. 2.25m ~9% - 18.53; Evening 4 @8.08 Total - 12 1/2

Fri - Morning 4 @7.52; Evening 5 1/2 @7.50 Total - 9 1/2

Sat - Morning 7m @~7.45 on Tanawha Trail with Ryan; Evening 3 1/2 @7.51 Total - 10 1/2

Week of November 28

Total mileage: 70
Races: none

Sun - Off

Mon - Afternoon 12 @~7.25 Total - 12

Tue - Morning 5m @~7.20; Afternoon 10m @~7.20 with strides(16s) and drills Total - 15

Wed - Morning 4m @7.20; Afternoon 8m @~7.20 Total - 12

Thu - Afternoon 5m @~7.05 Total - 5

Fri - Morning 4m @~8.00; Afternoon 8m @~8.00 w/ Dave Dunham and Paul Kirsch

Total - 12

Sat - Morning 4m @~8.00 w/ DD, Paul, & Nancy; Afternoon 5m @~8.00 w/ DD;

Evening 5m @~8.00 w/DD & Paul Total - 14

November Milage: 288