Watt's Running

3/11 – Sunday – Town Lake Loop – 10 mile – 1:45 (approx.)
3/12 – Monday – off
3/13 – Tuesday – Neighborhood – 3 miles – 30 minutes (approx.)
3/14 – Wednesday – Neighborhood – 3 miles – 30 minutes (approx.)
3/15 – Thursday – Cross-train on Stationary Bike – 30 minutes
3/16 – Friday – Neighborhood – 3 miles – 30 minutes (approx.)
3/17 – Saturday – Town Lake Loop – 10 mile – 1:40 (approx.)
Weekly mileage: 29

3/4 – Sunday – Town Lake Loop – 10 mile – 1:45 (approx.)
3/5 – Monday – off
3/6 – Tuesday – Neighborhood – 3 miles – 30 minutes (approx.)
3/7 – Wednesday – Neighborhood – 3 miles – 30 minutes (approx.)
3/8 – Thursday – Neighborhood – 3 miles – 30 minutes (approx.)
3/9 – Friday – off
3/10 – Saturday – off
Weekly mileage: 19 Miles

2/25 – Sunday – off
2/26 – Monday – Neighborhood – 3 miles – 30 minutes (approx.)
2/27 – Tuesday – Neighborhood – 3 miles – 30 minutes (approx.)
2/28 – Wednesday – Neighborhood – 3 miles – 30 minutes (approx.)
3/1 – Thursday – Neighborhood – 3 miles – 30 minutes (approx.)
3/2 – Friday – Neighborhood – 3 miles – 30 minutes (approx.)
3/2 – Saturday – off
Weekly mileage: 15 miles

2/18 – Sunday – AT&T Austin Marathon – 26.2 miles – 4:28 hours:minutes
2/19 – Monday – off
2/20 – Tuesday – Neighborhood – 3 miles – 30 minutes (approx.)
2/21 – Wednesday – off
2/22 – Thursday – Neighborhood – 3 miles – 30 minutes (approx.)
2/23 – Friday – off
2/24 – Saturday – Town Lake – 10 miles – 1:40 hours:minutes (approx.)
Weekly mileage: 42.2 miles
Comments: It was a recovery week after the marathon.

Date: Monday, June 19, 2006; Workout: Easy 5 miles
Date: Tuesday, June 20, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; 2 sets of 10 x 50 m downhill at Zilker soccer fields. 7 miles total
Date: Wednesday, June 21, 2006; Workout: Easy 6 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, June 22, 2006; Workout: Easy 6 mi
Date: Friday, June 23, 2006; Workout: off
Date: Saturday, June 24, 2006; Workout: Group run at the RunTex Riverside store at 6am: 14 miles “East Side Loop” at an easy pace. Afterwards: seminar in the annex on “Shoes and Custom Foot orthodics for a Successful Marathon” by Bill Stone, RunTex shoe expert and board certified Pedorthist. Attandance incentive: Forward Motion Pedorthics will raffle off one free biomechanical examination, gait analysis, shoe fitting and one pair of custom foot insoles worth $300
Date: Sunday, June 25, 2006; Workout: Easy 6 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 44 MILES

From Rogue Running
Date: Monday, June 12, 2006; Workout: Easy 5 miles
Date: Tuesday, June 13, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; Trail fartlek @ 2 mile jog, 3 mile marathon pace, 2 mile jog. 7 miles total
Date: Wednesday, June 14, 2006; Workout: Easy 5 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, June 15, 2006; Workout: Easy 6 mi
Date: Friday, June 16, 2006; Workout: off
Date: Saturday, June 17, 2006; Workout: Group run at 6am: 10 miles progressive pace run, route: “Big Fire”
Date: Sunday, June 18, 2006; Workout: Easy 6 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 39 MILES

From Rogue Running
Date: Monday, June 05, 2006; Workout: Easy 5 miles
Date: Tuesday, June 06, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; warmup jog 1 mile to Texas School for the Deaf track. Stretching and 200 m stride; 2 x 1000/1000m at 10k pace/ marathon pace. 1 mile jog back to store. 5 miles total.
Date: Wednesday, June 07, 2006; Workout: Easy 5 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, June 08, 2006; Workout: Easy 6 mi
Date: Friday, June 09, 2006; Workout: off
Date: Saturday, June 10, 2006; Workout: Group run at RunTex Riverside annex at 6am: 12 miles, route: Scenic
Date: Sunday, June 11, 2006; Workout: Easy 5 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 38 MILES

From Rogue Running
Date: Monday, May 29, 2006; Workout: Easy 5 miles
Date: Tuesday, May 30, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; warmup jog 2 miles to Zilker soccer fields or if wet Zilker xmas tree; 1 set of 10 x 50 mtr downhills w/ slow jog uphill recovery; 2 mi cooldown jog back to store; 5 miles total.
Date: Wednesday, May 31, 2006; Workout: Easy 5 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, June 01, 2006; Workout: Easy 6 mi
Date: Friday, June 02, 2006; Workout: off
Date: Saturday, June 03, 2006; Workout: Group run at RunTex Riverside annex at 6am: 10 miles on Town lake trail. Afterwards: seminar in the annex on “Shoes and Custom Foot orthodics for a Successful Marathon” by Bill Stone, RunTex shoe expert and board certified Pedorthist. Attandance incentive: Forward Motion Pedorthics will raffle off one free biomechanical examination, gait analysis, shoe fitting and one pair of custom foot insoles worth $300.
Date: Sunday, June 04, 2006; Workout: Easy 5 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 36 MILES

From Rogue Running
Date: Monday, May 22, 2006; Workout: Easy 4 miles
Date: Tuesday, May 23, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; warmup jog 2 miles to Zilker soccer fields or if wet Zilker xmas tree; 3 sets of 10 x 50 mtr downhills w/ slow jog uphill recovery; 2000 mtr jog in between sets; 2 mi cooldown jog back to store; 8 miles total.
Date: Wednesday, May 24, 2006; Workout: Easy 4 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, May 25, 2006; Workout: Easy 4 mi
Date: Friday, May 26, 2006; Workout: off
Date: Saturday, May 27, 2006; Workout: meet @ Riverside RunTex @ 6:00 a.m. for 12 mile easy run, Route: the Roguette. Afterwards: seminar on Maintenance by Cassidy Phillips and Lucy Rojas
Date; Sunday, May 28, 2006; Workout: Easy 5 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 37 MILES
From Rogue Running

From Rogue Running
Date: Monday, May 15, 2006; Workout: Easy 4 miles
Date: Tuesday, May 16, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; warmup jog 2 miles to Zilker soccer fields or if wet Zilker xmas tree; 2 sets of 10 x 50 mtr downhills w/ slow jog uphill recovery; 2000 mtr jog in between sets; 2 mi cooldown jog back to store; 7 miles total.
Date: Wednesday, May 17, 2006; Workout: Easy 4 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, May 18, 2006; Workout: Easy 5 mi
Date: Friday, May 19, 2006; Workout: off
Date: Saturday, May 20, 2006; Workout: meet @ Riverside RunTex @ 6:00 a.m. for 10 mile easy run, Route: St Edwards. Afterwards: seminar on Marathoning Nutrition by nutritionist and ultra marathoner Meredith Terranova.
Date: Sunday, May 21, 2006; Workout: Easy 4 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 34 MILES