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March 2014

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Member Since:

Aug 06, 2007

Gender:

Male

Goal Type:

Highschool Champ

Running Accomplishments:

This site is intended to give Pine View High School distance runners useful information regarding upcoming workouts (it only says "male" because the blog made me choose and I am a guy so...).

Others are more than welcome to look in and view and make comments about our training, or view any of the many members of the team who have fastrunningblogs.

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Mon, Mar 03, 2014
Total Distance
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Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon/Wed; AM practice @ 6:30; plyos Mon/Wed AM
  RACE: Hurr All-Comers (all) Fri @ 4:00 HHS
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 11 Pre-Comp M 3-Mar AM  3 3 miles E
    PM 8.75 4x1600 (87-89%) w/3min rec, DI warm/cool
T 4-Mar AM  3 3 miles E - yoga
    PM 6 5 miles / striders
W 5-Mar AM  3 3 miles E
    PM 7.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
R 6-Mar AM  3 3 miles E - book discussion (Ch. 8)
    PM 6 5 miles E w/ 4x200 
F 7-Mar AM  3 3 miles E
    PM 7 RACE - Hurr All-Comers (get 7 total in)
S 8-Mar   11 20min AT-LT Progression
Week Total 61.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 11 Pre-Comp M 3-Mar AM  3 3 miles E
    PM 5.5 4x1000 (87-89%) w/3min rec, Harts warm/cool
T 4-Mar AM  3 3 miles E - yoga
    PM 5 4 miles / striders
W 5-Mar AM  3 3 miles E
    PM 6.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 6-Mar AM  3 3 miles E - book discussion (Ch. 8)
    PM 5 4 miles E w/ 4x200 
F 7-Mar AM  3 3 miles E  
    PM 6 RACE - Hurr All-Comers (get 6 total in)
S 8-Mar   8 15min  AT-LT Progression
Week Total 51.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 11 Pre-Comp M 3-Mar AM  3 3 miles E (optional)
    PM 8.75 4x1600 (87-89%) w/3min rec, DI warm/cool
T 4-Mar AM  3 3 miles E - yoga
    PM 6 5 miles / striders
W 5-Mar AM  3 3 miles E
    PM 7.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
R 6-Mar AM  3 3 miles E - book discussion (Ch. 8)
    PM 6 5 miles E w/ 4x200 
F 7-Mar AM  3 3 miles E (optional)  
    PM 7 RACE - Hurr All-Comers (get 7 total in)
S 8-Mar   8 20min AT  AT-LT Progression
Week Total 58.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 11 Pre-Comp M 3-Mar AM  4 3 miles E (optional)
    PM 5.5 4x1000 (84-89%) w/3min rec, Harts warm/cool
T 4-Mar AM  3 3 miles E (or AT with boys) - yoga 
    PM 5 4 miles / striders
W 5-Mar AM  3 3 miles E
    PM 6 8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 6-Mar AM  3 3 miles E - book discussion (Ch. 8)
    PM 5 4 miles E w/ 4x200 
F 7-Mar AM  3 3 miles E (optional)
    PM 6 RACE - Hurr All-Comers (get 6 total in)
S 8-Mar   7 15min AT  AT-LT Progression
Week Total 50.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 11 Pre-Comp M 3-Mar      
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 4-Mar AM 3 3 miles E - yoga (optional)
    PM 4 3 miles E / striders
W 5-Mar      
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 6-Mar AM 3 3 miles E (optional) - book disussion (Ch. 8)
    PM 4 3 miles Ew/ 4x200
F 7-Mar      
    PM 5 RACE - Hurr All-Comers (get 5 total in)
S 8-Mar   3 3 miles E w/ 1 mile hard finish
Week Total 33  
                           
LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 3-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 4-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 5-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 6-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 7-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 8-Mar      
Week Total 10-15  

Add Comment
Mon, Mar 10, 2014
Total Distance
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THESE ARE THE WORKOUTS FOR SPRING BREAK WEEK - go back to last week if you need the 3rd - 8th.

Pine View Distance Workouts                  
NOTES: SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Wed @ PVHS; PM practice on own; plyos Tues/Thurs
   
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 12 Pre-Comp M 10-Mar AM  11 6x1600 (87-89%) w/3min rec, DI warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  12 20min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  7.5 6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool
    PM 3 3 miles E
F 14-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   7 7 miles E
Week Total 67.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 12 Pre-Comp M 10-Mar AM  5.5 4x1000 (87-89%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  10 15min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  5.25 4x800 @ 1600 pace) w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool
    PM 3 3 miles E
F 14-Mar AM  8 Old Man Hills 2x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   5 5 miles E
Week Total 54.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 12 Pre-Comp M 10-Mar AM  8.75 4x1600 (87-89%) w/3min rec, DI warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  10 20min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  5.25 4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, DI warm/cool
    PM 3 3 miles E
F 14-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   5 5 miles E
Week Total 59.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 12 Pre-Comp M 10-Mar AM  5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  7 15min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  4 2x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 4x400 @ 800 pace, Harts warm/cool
    PM 3 3 miles E
F 14-Mar AM  8 Old Man Hills 2x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   3 3 miles E
Week Total 48.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 12 Pre-Comp M 10-Mar AM  5.5 4x1000 (89%) w/3min rec, Harts warm/cool
    PM    
T 11-Mar AM  3 3 miles E w/ 1 mile hard finish
    PM    
W 12-Mar AM  5 4 miles E + 4x200
    PM    
R 13-Mar AM  5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
    PM    
F 14-Mar AM  8 Old Man Hills 2x(800, 400, 200)
    PM    
S 15-Mar   3 3 miles E
Week Total 30  

Add Comment
Mon, Mar 17, 2014
Total Distance
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Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00p (Mon-Fri); weights Mon,Wed; AM practice @ 6:30; plyos Tues/Thurs AM
  RACE: Hurr Invite (Varsity) Fri&Sat 
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 13 Pre-Comp M 17-Mar AM  3 3 miles E
    PM 8.75 4x1600 (91%) w/3min rec, DI warm/cool
T 18-Mar AM  3 3 miles E - yoga
    PM 8 7 miles E / striders
W 19-Mar AM  3 3 miles E
    PM 7.5 6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool
R 20-Mar AM  3 3 miles E - book discussion (Ch. 9,10)
    PM 5 4 miles E + 4x200
F 21-Mar AM  3 3 miles E
    PM 6 RACE - Hurr Invite (get 6 total in)
S 22-Mar   10 RACE - Hurr Invite (get 10 total in w/ 15mins AT-LT Progression)
Week Total 60.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 13 Pre-Comp M 17-Mar AM  3 3 miles E
    PM 5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
T 18-Mar AM  3 3 miles E - yoga
    PM 5 4 miles / striders  - RU (run up with 2-boys)
W 19-Mar AM  3 3 miles E
    PM 5.25 4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool
R 20-Mar AM  3 3 miles E - book discussion (Ch. 9,10)
    PM 5 4 miles E + 4x200
F 21-Mar AM  3 3 miles E
    PM 5 RACE - Hurr Invite (get 5 total in)
S 22-Mar   8 RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression)
Week Total 48.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 13 Pre-Comp M 17-Mar AM  3 3 miles E (optional)
    PM 7.75 4x1600 (89-91%) w/3min rec, Harts warm/cool
T 18-Mar AM  3 3 miles E - yoga
    PM 5 4 miles / striders
W 19-Mar AM  3 3 miles E
    PM 5.25 4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, DI warm/cool
R 20-Mar AM  3 3 miles E - book discussion (Ch. 9,10)
    PM 5 4 miles E + 4x200
F 21-Mar AM  3 3 miles E (optional)
    PM 5 RACE - Hurr Invite (get 5 total in)
S 22-Mar   8 RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression)
Week Total 51  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 13 Pre-Comp M 17-Mar AM  3 3 miles E (optional)
    PM 5.5 4x1000 (89-91%) w/3min rec + 2x300 F, Harts warm/cool
T 18-Mar AM  3 3 miles E - yoga
    PM 5 4 miles E / striders
W 19-Mar AM  3 3 miles E - RU (run up with boys/AT)
    PM 4 2x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 4x400 @ 800 pace, Harts warm/cool
R 20-Mar AM  3 3 miles E - book discussion (Ch. 9,10)
    PM 5 4 miles E + 4x200  - RU (run up with 3-g)
F 21-Mar AM  3 3 miles E (optional)
    PM 5 RACE - Hurr Invite (get 5 total in)
S 22-Mar   8 RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression)
Week Total 47.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 13 Pre-Comp M 17-Mar AM     
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 18-Mar AM  3 3 miles E - yoga (optional)
    PM 4 3 miles E / striders
W 19-Mar AM     
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 20-Mar AM  3 3 miles E - book discussion (Ch. 9,10) (optional)
    PM 4 3 miles E + 4x200
F 21-Mar AM     
    PM 4 4 miles E
S 22-Mar   3 3 miles E w/ 1 mile hard finish
Week Total 32  

Add Comment
Mon, Mar 31, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 pm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:30; plyos Mon/Wed AM
  RACE: SC All-Comers (various athletes) Tues 
  RACE: SDH Invite (Var) Fri/Sat 
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 15 Comp M 31-Mar AM  3 3 miles E
    PM 9 4x1600 (91%) w/3min rec, DI warm/cool
T 1-Apr AM  3 3 miles E
    PM 11 10 miles / striders
W 2-Apr AM  3 3 miles E
    PM 7.5 6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool
R 3-Apr AM  3 3 miles E - book discussion (Ch. 12/13)
    PM 5 4 miles E w/ 4x200
F 4-Apr AM  3 3 miles E 
    PM 6 RACE - PV Invite (get 6 total in)
S 5-Apr   7 RACE - PV Invite (get 7 total in w/ 15mins AT-LT Progression)
Week Total 60.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 15 Comp M 31-Mar AM  3 3 miles E
    PM 5.5 4x1000 (91%) w/3min rec, Harts warm/cool
T 1-Apr AM  3 3 miles E
    PM 9 8 miles / striders
W 2-Apr AM  3 3 miles E
    PM 5.25 4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool
R 3-Apr AM  3 3 miles E - book discussion (Ch. 12/13)
    PM 5 4 miles E w/ 4x200
F 4-Apr AM  3 3 miles E 
    PM 5 RACE - PV Invite (get 5 total in)
S 5-Apr   6 RACE - PV Invite (get 6 total in w/ 15mins AT-LT Progression)
Week Total 50.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 15 Comp M 31-Mar AM  3 3 miles E (optional)
    PM 5 4 miles E - 1 mile jog curves/sprint straights - 5xhill sprints
T 1-Apr AM  3 3 miles E
    PM 6 RACE - SC All-Comers (get 6 total in)
W 2-Apr AM  3 3 miles E
    PM 8 4x1600 (89-91%) w/3min rec, Harts warm/cool
R 3-Apr AM  3 3 miles E - book discussion (Ch. 12/13)
    PM 5 4 miles E w/ 4x200
F 4-Apr AM  3 3 miles E (optional)
    PM 6 RACE - PV Invite (get 6 total in)
S 5-Apr   8 RACE - PV Invite (get 8 total in w/ 15mins AT-LT Progression)
Week Total 53  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 15 Comp M 31-Mar AM  3 3 miles E (optional)
    PM 4 3 miles E - 1 mile jog curves/sprint straights - 5xhill sprints
T 1-Apr AM  3 3 miles E
    PM 6 RACE - SC All-Comers (get 6 total in)
W 2-Apr AM  3 3 miles E
    PM 5.5 4x1000 (91%) w/3min rec, Harts warm/cool
R 3-Apr AM  3 3 miles E - book discussion (Ch. 12/13)
    PM 5 4 miles E w/ 4x200
F 4-Apr AM  3 3 miles E (optional)
    PM 5 RACE - PV Invite (get 5 total in)
S 5-Apr   7 RACE - PV Invite (get 7 total in w/ 15mins AT-LT Progression)
Week Total 47.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 15 Comp M 31-Mar AM     
    PM 3 2 miles E - 1 mile jog curves/sprint straights - 5xhill sprints
T 1-Apr AM  3 3 miles E - yoga (optional)
    PM 4 RACE - SC All-Comers (get 4 total in)
W 2-Apr AM     
    PM 5 4 miles E + 4x200
R 3-Apr AM  3 3 miles E - book discussion (Ch. 12/13) (optional)
    PM 5 4 miles E w/ 4x200
F 4-Apr AM     
    PM 4 4 miles E
S 5-Apr   3 3 miles E w/ 1 mile hard finish
Week Total 30  

Add Comment
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