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Friday, March 11, 2016

Training & The USATF 15K Championships

USATF 15K Entrants:

Bor, Hillary

Bor, Emmanuel
Butler, Ian
Connor, Reed
Daniels, Matt
Dinzeo, Aaron
Finan, Eric
Foster, Kenneth
Hehir, Martin
Jewkes, Nate
Kebenei, Stanley
Keehn, Cory
Kipchirchir, Shadrack
Landry, Christopher
Leak, Gregory
Lowry, Dan
Lutz, Craig
Marantz, Cameron
McClain, Andrew
McDonald, Matt
Monroe, Alex
Ritchie, Tim
Serafini, Louis
Shrader, Brian
Simbassa, Abbabiya
Sloane, Christopher
Wacker, Andy
Watson, Cole

Below are my last 5 weeks of training:


2/8-2/14:

M- am: 4 miles/ pm: 7 miles

T- am: 6 miles/ pm: 10 miles
W- am: 400m @ 72, 10 x 600m @ 1:48, 11 miles
pm: 5 miles
Th- am: 6 miles/ pm: 9 miles
F- am: 3 x 300m sprints/drills, 6.5 miles/ pm: 6.5 miles
S- am: 8 miles/ pm: 6 miles
S- pm: 16 miles

Total: 101 miles


2/15-2/21:

M- 6.5 miles

T- 10 miles
W- am: 4 miles/ pm: 7 miles
Th- 8 miles
F- 7.5 miles
S- Virginia Tech 5K: 15:13, 11 miles 
S- 20 miles

Total: 74 miles


2/22-2/28:


M- 2 miles of 50's, 5.5 miles

T- 2 x 3200m: 10:08, 10:02, 8.5 miles
W- 15 miles
Th- am: 4 mile tempo: 20:35(splits 5:14, 5:09, 5:07, 5:04), 7.5 miles/ pm: 7.5 miles
F- am: 2 x 400m sprints(66, 65)+drills, 6.5 miles/ pm: 5 miles
S- am: 4 x 600m: 1:52, 1:48, 148, 1:48, 5 x 800m: 2:22, 2:22, 2:23, 2:23, 2:24, 10.5 miles
/pm: 3.5 miles
S- am: 18 miles/ pm: 3.5 miles

Total: 92 miles

2/29-3/6:


M- 2 miles of 50's, 6.5 miles

T- am: 10 miles/ pm: 2 x 3200m: 9:58, 9:54, 7 miles
W- am: 15 miles/ pm: 2 miles w/ drills
Th- 11 miles
F- am: 8 x 100m sprints @ 14 sec each, 6 miles/ pm: 6 miles
S- am: 2 x 600m: 1:48, 1:48, 2 x 800m: 2:21, 2:20, 3 x 1200m: 3:34, 3:34, 3:35, 9 miles
/ pm: 7 miles
S- am: 20 miles

Total: 100 miles


3/7-3/13:


M- 2 miles of 50's, 6.5 miles

T- 7 miles
W- 9 miles
Th- 6 miles + drills
F- 4.5 miles
S- USATF 15K CHAMPIONSHIPS

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