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March 2013

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Total Distance
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Mon, Mar 04, 2013
Total Distance
0.00

NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Hurricane Invite (Varsity) / JV will be holding practice on Friday as usual

1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 8.75 4x1600 (89%) w/3min rec, DI warm/cool
T 5-Mar AM  3 3 miles E
    PM 12 20min AT (mile+1min) 
W 6-Mar AM  4 4 miles E
    PM 7.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  4 4 miles E  
    PM 7 RACE - Hurr Invite (get 7 total in)
S 9-Mar   7 RACE - Hurr Invite (get 7 total in)
Week Total 66.5  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 7.75 4x1600 (89%) w/3min rec, Harts warm/cool (Rachel) - others 1000's
T 5-Mar AM  3 3 miles E
    PM 10 20min AT (mile+1min) 
W 6-Mar AM  4 4 miles E
    PM 6.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  3 3 miles E  
    PM 6 RACE - Hurr Invite (get 6 total in)
S 9-Mar   6 RACE - Hurr Invite (get 6 total in)
Week Total 59.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 7.75 4x1600 (89%) w/3min rec, Harts warm/cool
T 5-Mar AM  3 3 miles E
    PM 8 20min AT (mile+1min) 
W 6-Mar AM  3 3 miles E
    PM 6.25 10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  3 3 miles E  
    PM 4 4 miles E
S 9-Mar   5 5 miles E w/ 2 mile hard finish
Week Total 53  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Mar AM  3 3 miles E
    PM 6 20min AT (mile+1min) 
W 6-Mar AM  3 3 miles E
    PM 6 8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  3 3 miles E  
    PM 4 4 miles E
S 9-Mar   5 5 miles E w/ 2 mile hard finish
Week Total 48.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 10 Pre-Comp M 4-Mar      
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Mar      
    PM 3 3 miles E  
W 6-Mar      
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar      
    PM 4 3 miles E / striders
F 8-Mar      
    PM 4 4 miles E
S 9-Mar   3 3 miles E w/ 1 mile hard finish
Week Total 25  














LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 4-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 5-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 6-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 7-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 8-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 9-Mar      
Week Total 10-15  

 

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Hurricane Invite (Varsity) / JV will be holding practice on Friday as usual

800
LEVEL Week  Phase   Date   Mileage Workout
Boys 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Mar AM  3 3 miles E
    PM 8 20min AT (mile+1min) 
W 6-Mar AM  4 4 miles E
    PM 5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  3 3 miles E  
    PM 5 RACE - Hurr Invite (get 5 total in)
S 9-Mar   5 RACE - Hurr Invite (get 5 total in)
Week Total 51.5  














LEVEL Week  Phase   Date   Mileage Workout
Girls 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Mar AM  3 3 miles E
    PM 5 5x1min on/1min normal AT (mile+1min) 
W 6-Mar AM  4 4 miles E
    PM 5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  3 3 miles E  
    PM 5 RACE - Hurr Invite (get 5 total in)
S 9-Mar

Add Comment
Mon, Mar 11, 2013
Total Distance
0.00

Because of the change of the Hurricane Invite, here is the workout for Fri and Saturday of last week - March 8 and 9

 March 8 - Firestation Hills x 8-10 (with remainder of mileage wherever to get total in)

March 9 - 5-8 miler with fast 2 mile finish

now on to Spring Break week:

Pine View Distance Workouts








NOTES: SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Kanab Invite (Varsity) Saturday / leaving PVHS at 6:30 am (Sat.) returning later in the evening

1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 11 Pre-Comp M 11-Mar AM  8.75 4x1600 (89-91%) w/3min rec, DI warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  12 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  7.5 6x800 (@ race pace) w/ 120 beat recovery (1-2 mins), DI warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   7 RACE - Kanab Invite (get 7 total in)
Week Total 65.5  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 11 Pre-Comp M 11-Mar AM  7.75 4x1600 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  10 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  6 5x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   6 RACE - Kanab Invite (get 6 total in)
Week Total 60  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 11 Pre-Comp M 11-Mar AM  7.75 4x1600 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  10 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  6 5x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   6 RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish
Week Total 60  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 11 Pre-Comp M 11-Mar AM  5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  8 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  5.5 4x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   6 RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish
Week Total 55.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 11 Pre-Comp M 11-Mar AM  5.5 4x1000 (89%) w/3min rec, Harts warm/cool
    PM    
T 12-Mar AM  3 3 miles E  
    PM    
W 13-Mar AM     
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 14-Mar AM     
    PM 4 3 miles E / striders
F 15-Mar AM     
    PM 4 4 miles E
S 16-Mar   3 3 miles E w/ 1 mile hard finish
Week Total 25  

 

Pine View Distance Workouts








NOTES: SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Kanab Invite (Varsity) Saturday / leaving PVHS at 6:30 am (Sat.) returning later in the evening

800
LEVEL Week  Phase   Date   Mileage Workout
Boys 11 Pre-Comp M 11-Mar AM  5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  6 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  7.75 Old Man Hills 3x(400, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  5 4x600 (@ 4-6 secs slower than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   6 RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish
Week Total 51.25  














LEVEL Week  Phase   Date   Mileage Workout
Girls 11 Pre-Comp M 11-Mar AM  5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  6 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  7.75 Old Man Hills 3x(400, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  5 4x600 (@ 4-6 secs slower than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   6 RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish
Week Total 51.25  

 

Add Comment
Mon, Mar 18, 2013
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 mm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: PV Invite (Varsity) Fri&Sat 

1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 12 Pre-Comp M 18-Mar AM  3 3 miles E
    PM 8.75 4x1600 (89-91%) w/3min rec, DI warm/cool
T 19-Mar AM  3 3 miles E
    PM 8 7 miles E / striders
W 20-Mar AM  3 3 miles E
    PM 7.5 6x800 (@ race pace) w/ 120 beat recovery (1-2 mins), DI warm/cool
R 21-Mar AM  3 3 miles E
    PM 5 4 miles E + 4x200
F 22-Mar AM  3 3 miles E
    PM 6 RACE - PV Invite (get 6 total in)
S 23-Mar   6 RACE - PV Invite (get 6 total in)
Week Total 56.25  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 12 Pre-Comp M 18-Mar AM  3 3 miles E
    PM 7.75 4x1600 (89-91%) w/3min rec, Harts warm/cool
T 19-Mar AM  3 3 miles E
    PM 5 4 miles / striders
W 20-Mar AM  3 3 miles E
    PM 6 5x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
R 21-Mar AM  3 3 miles E
    PM 5 4 miles E + 4x200
F 22-Mar AM  3 3 miles E
    PM 5 RACE - PV Invite (get 5 total in)
S 23-Mar   5 RACE - PV Invite (get 5 total in)
Week Total 48.75  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 12 Pre-Comp M 18-Mar AM  3 3 miles E
    PM 7.75 4x1600 (89-91%) w/3min rec, Harts warm/cool
T 19-Mar AM  3 3 miles E
    PM 5 4 miles / striders
W 20-Mar AM  3 3 miles E
    PM 6 5x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
R 21-Mar AM  3 3 miles E
    PM 5 4 miles E + 4x200
F 22-Mar AM  3 3 miles E
    PM 5 RACE - PV Invite (get 5 total in)
S 23-Mar   5 RACE - PV Invite (get 5 total in)
Week Total 48.75  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 12 Pre-Comp M 18-Mar AM  3 3 miles E
    PM 5.5 4x1000 (89-91%) w/3min rec + 2x300 F, Harts warm/cool
T 19-Mar AM  3 3 miles E
    PM 5 4 miles E / striders
W 20-Mar AM  3 3 miles E
    PM 5.5 4x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
R 21-Mar AM  3 3 miles E
    PM 5 4 miles E + 4x200
F 22-Mar AM  3 3 miles E
    PM 5 RACE - PV Invite (get 5 total in)
S 23-Mar   5 RACE - PV Invite (get 5 total in)
Week Total 46  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 12 Pre-Comp M 18-Mar AM     
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 19-Mar AM     
    PM 4 3 miles E / striders
W 20-Mar AM     
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 21-Mar AM     
    PM 4 3 miles E / striders
F 22-Mar AM     
    PM 4 4 miles E
S 23-Mar   3 3 miles E w/ 1 mile hard finish
Week Total 26  

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 mm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: PV Invite (Varsity) Fri&Sat 

800
LEVEL Week  Phase   Date   Mileage Workout
Boys 12 Pre-Comp M 18-Mar AM  3 3 miles E
    PM 5.5 4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool
T 19-Mar AM  3 3 miles E
    PM 5 4 miles E / striders
W 20-Mar AM  3 3 miles E
    PM 5 4x600 (@ 4-6 secs slower than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
R 21-Mar AM  3 3 miles E
    PM 5 4 miles E + 4x200
F 22-Mar AM  3 3 miles E
    PM 6 RACE - PV Invite (get 6 total in)
S 23-Mar   6 RACE - PV Invite (get 6 total in)
Week Total 47.5  














LEVEL Week  Phase   Date   Mileage Workout
Girls 12 Pre-Comp M 18-Mar AM  3 3 miles E
    PM 5.5 4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool
T 19-Mar AM  3 3 miles E
    PM 5 4 miles E / striders
W 20-Mar AM  3 3 miles E
    PM 5 4x600 (@ 4-6 secs slower than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
R 21-Mar AM  3 3 miles E
    PM 5 4 miles E + 4x200
F 22-Mar AM  3 3 miles E
    PM 6 RACE - PV Invite (get 6 total in)
S 23-Mar   6 RACE - PV Invite (get 6 total in)
Week Total 47.5  

 

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