May 2009

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

 

 

 

 

1

2  

10 am 
Buffalo 1/2 marathon

3

4

 

5 Total: 6200

4x1 mile@T

1 minute recovery

6  

 

7  Total:4800

8x400 meter hill
6x200 flat

8

9

10

100 minutes

11 Total:4800

4 miles @ T

12

 

13 Total:2400

4x600@I

1 minute recovery

14

 

15

16

17

8 am

Lilac 5K

18Total:  5000

5x1000 @T

1 minute rest

19

 easy 8

20  

easy 8		 21 Total 5000 5x(800@i/200@r)
 3 minutes recovery

22 

Golf PA
6 easy

23

Golf PA
6 easy

24

Golf PA
easy 6 		25 Total: 6400

4 mile@T

26

27

28  

House Closing

29 Total:6400

8x800@I

400 recovery


30

31

100 minutes

 

 

 

 

 

 

 

June 2009

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

 1 

10x400 R

full recovery

 2 

       

 3

 4 

5

Run Against Violence

6 pm Downtown

6  

7

 8 Total: 9660

 

2x3 mile@T
2 minute recover

9

10  

 

11  

6 pm Naz Track

Charlie McMullen Mile

12

13

9 am Vassar Golf Course Tourny
100 Minutes

14

Scotts Wedding

15

16 Total: 6000

 2x(5x600@R 200 Recovery) 4 minutes recovery between sets

17 

18  Total: 8000

 5 miles @ Tempo

19

20

21

120 minutes

22 Total: 7000

6x1000@I
400 recovery
5x200R 1:15 sets

23  

24

4 Miles @ Tempo

25 

26

27

28

8 am Ontario Beach Park

Harborfest 10K

29

 30 Total:5800 12x400 meter hill
5x200 flat