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MichaelDrogalis/gist:0f4dae2d0c7b59eb8cd2

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8/6/2011 [Saturday] 56:45, 8.25 miles, ~8m mile race 6:52 min/mile
8/7/2011 [Sunday] Off
8/8/2011 [Monday] 60 minutes, 7.76 miles, Steady State ~7:30-7:45 min/mile
8/9/2011 [Tuesday] 45 minutes, 5.25 miles, very easy ~8:30 min/mile
8/10/2011 [Wednesday] 60 minutes, 7.6 miles, Fartlek 8:00 min/mile
8/11/2011 [Thursday] 55 minutes, ~7 miles, easy ~7:51 min/mile
8/12/2011 [Friday] 1:01:04, 8.22 miles, Steady State 7:25 min/mile
8/13/2011 [Saturday] 51:18, 6.4 miles, easy hills 8:00 min/mile
8/14/2011 [Sunday] Off
8/15/2011 [Monday] 58:28 7.2 miles, Intervals [3 x 1 mile] 400m recov 8:07 min/mile | 6:25, 6:28, 6:02
8/16/2011 [Tuesday] 59:22 6.8 miles, very easy 8:43 min/mile
8/17/2011 [Wednesday] 1:00:33 7.5 miles 40 min Steady State 8:04 min/mile
8/18/2011 [Thursday] 40:00 4.2 miles, very easy 9:31 min/mile
8/19/2011 [Friday] 50:06 5.81 miles, Intervals [6 x 400m] 200m recov 8:37 min/mile | 83 average, knee sore
8/20/2011 [Saturday] Off Knee sore
8/21/2011 [Sunday] 49:19 6.0 miles, easy 8:13 min/mile | knee felt great
8/22/2011 [Monday] 59:32 7.7 miles, Steady State 7:43 min/mile | SS avg 7:08, dipped into 6:40's at end
8/23/2011 [Tuesday] ~45:00 5.3 miles, easy No watch
8/24/2011 [Wednesday] ? 7.41 miles, Intervals [8 x 400m] 200m recov No watch
8/25/2011 [Thursday] 40:00 4.24 miles, very easy ~9:26 min/mile | Phone for watch
8/26/2011 [Friday] ~40:00 4.26 miles, very easy ~9:23 min/mile | No watch
8/27/2011 [Saturday] 35:00 3.72 miles, very easy No watch
8/28/2011 [Sunday] 41:57 5.3 miles, 5k time trial 18:57.1 | 12 warm up, 11 cooldown
8/29/2011 [Monday] 59:38 7.22 miles, easy hills 8:15 min/mile
8/30/2011 [Tuesday] 58:44 7.94 miles, Steady State, bit hilly 7:23 min/mile
8/31/2011 [Wednesday] 1:10:21 8.66 miles, easy hills 8:07 min/mile
9/1/2011 [Thursday] 58:14 7.30 miles, Intervals [4 x 1 mile] 400m recov 5:58, 6:01, 5:59, 5:57
9/2/2011 [Friday] 49:58 6.01 miles, very easy 8:18 min/mile
9/3/2011 [Saturday] 59:21 7.25 miles moderate hills 8:11 min/mile
9/4/2011 [Sunday] 59:43 6.67 miles, moderate 8:57 min/mile | Felt really tired. Hills wore me down. Approximate distance.
9/5/2011 [Monday] Off
9/6/2011 [Tuesday] 50:00 7.15 miles, Steady State 6:59 min/mile | No cooldown.
9/7/2011 [Wednesday] 58:56 7.82 miles, easy 7:32 min/mile | Hard to measure distance around here. Best guess.
9/8/2011 [Thursday] 1:08:48 9.45 miles, Intervals [4 x 1 mile] 400m recov 5:59, 5:59, 6:00, 5:54
9/9/2011 [Friday] 49:49 6.3 miles, very easy 7:54 min/mile | Felt like 8:45+
9/10/2011 [Saturday] 1:00:07 7.4 miles, easy 8:07 min/mile | 4 x 10s strides uphill
9/11/2011 [Sunday] 1:00:28 8.70 miles, Steady State 6:57 min/mile | 10 warm up, 10 cooldown Felt great! New shoes today too.
9/12/2011 [Monday] 45:05 5.55 miles, very easy 8:07 min/mile | 4 x 10s barefoot strides
9/13/2011 [Tuesday] 55:36 6.73 miles, Intervals [6 x 400m] 200m recov 1:26, 1:26, 1:27, 1:24, 1:25, 1:27 | 20 min wu, 20 min cd
9/14/2011 [Wednesday] 34:38 3.96 miles, very easy 8:44 min/mile
9/15/2011 [Thursday] 30:55 3.64 miles, very easy 8:29 min/mile
9/16/2011 [Friday] 30:43 3.64 miles, very easy 8:26 min/mile | 4 x 10s strides
9/17/2011 [Saturday] 38:39 6.45 miles, 5k race 18:39 | 5:59, 6:06, 6:01, 0:31 | 6:00 min/mile | 20 min wu, 10 cd
9/18/2011 [Sunday] 1:00:00 7.64 miles, easy 7:51 min/mile
9/19/2011 [Monday] 50:00 6.78 miles, easy 7:22 min/mile
9/20/2011 [Tuesday] 58:19 7.65 miles, Steady State 7:37 min/mile | 2 x (2 x 10s strides) full-blast, last 2 downhill,nailed SS effort
9/21/2011 [Wednesday] 45:00 5.88 miles, very easy 7:39 min/mile | Dunno what's up with my pace. Lungs/legs relaxed whole time.
9/22/2011 [Thursday] 1:17:43 10.05 miles, Intervals [4 x 1 mile] 800m recov 5:55, 5:55, 5:58, 6:05 | 20 min wu, 20 min cd
9/23/2011 [Friday] 48:44 6.2 miles, very easy 7:51 min/mile
9/24/2011 [Saturday] 1:29:40 11.56 miles, Long Run 7:45 min/mile | Picked up last 12 minutes
9/25/2011 [Sunday] 48:45 6.5 miles, Easy 7:30 min/mile
9/26/2011 [Monday] Off
9/27/2011 [Tuesday] 59:04 8.09 miles, Tempo 7:18 min/mile | 6:32, 6:31, 6:21, 6:34, 6:49, 6:42 | 15 min wu, 4x10s hill charges
9/28/2011 [Wednesday] 39:30 4.7 miles, Very Easy 8:24 min/mile
9/29/2011 [Thursday] 1:19:20 10.45 miles, Intervals [7 x 1k, 3x200m] 200m re 3:59, 3:56, 3:56, 3:57, 3:55, 3:56, 3:53, 38s, 39s, 39s + 4x100m strides
9/30/2011 [Friday] 50:57 6.12 miles, Easy 8:19 min/mile + 4 x 10s strides
10/1/2011 [Saturday] 1:33:28 11.68 miles, Long Run 8:00 min/mile | Picked up last 15 minutes
10/2/2011 [Sunday] 49:58 6.57 miles, Easy 7:36 min/mile
10/3/2011 [Monday] 59:37 7.50 miles, Very Easy 7:56 min/mile
10/4/2011 [Tuesday] 1:16:45 10.37 miles, Intervals [5 x 1 mile] 90s recov 6:35, 6:34, 6:33, 6:36, 6:36 | 6:35 target [HM pace] | 4x100m strides
10/5/2011 [Wednesday] 59:47 7.78 miles, Easy 7:41 min/mile
10/6/2011 [Thursday] 1:02:34 7.67 miles, Fartlek [12 x 1 minute] 1m float Reps @ 5k pace | 2 x 10s strides
10/7/2011 [Friday] 58:51 7.54 miles, Easy 7:48 min/mile
10/8/2011 [Saturday] 1:20:23 8.76 miles, Long Run / Hills 9:10 min/mile | Camel's Ledge
10/9/2011 [Sunday] 45:31 5.7 miles, Very Easy 7:59 min/mile
10/10/2011 [Monday] 50:12 6.08 miles, Very Easy 8:15 min/mile | Still tired
10/11/2011 [Tuesday] 53:01 7.2 miles, 2m Tempo + 800m @ 1m pace Tempo: 6:38, 6:48 800: 2:45
10/12/2011 [Wednesday] 49:42 5.78 miles, Very Easy 8:35 min/mile
10/13/2011 [Thursday] 50:39 6.32 miles, Easy 8:00 min/mile | 4 x 10s strides
10/14/2011 [Friday] 50:00 6.12 miles, Easy 8:10 min/mile
10/15/2011 [Saturday] 41:49 5.0 miles, Easy 8:21 min/mile | 4x100m strides
[MPW = 49.25]
10/16/2011 [Sunday] 42:05 6.11 miles, 5k race 18:31 | 5:57 min/mile | 20 min wu, 5 min cd
10/17/2011 [Monday] 49:45 6.1 miles, Easy 8:09 min/mile
10/18/2011 [Tuesday] 59:14 7.94 miles, Easy 7:27 min/mile | Feel really good! | 4 x 10s strides
10/19/2011 [Wednesday] 1:15:42 10 miles, Intervals [4 x 1 miles + 4 x 150m] 6:30, 6:28, 6:30, 6:30 | 27, 30, 30, 30 | 20 min wu, 20 min cd
10/20/2011 [Thursday] 44:28 5.56 miles, Easy 7:59 min/mile
10/21/2011 [Friday] 1:03:08 8.04 miles, Fartlek [8 x 1min @5k, 6 x 30s @3k] 7:51 min/mile | 1 minute float between all reps
10/22/2011 [Saturday] 45:00 ~5.6 miles, Easy ~8:00 min/mile | Random hilly trails, pretty impossible to measure
[MPW = 42.15]
10/23/2011 [Sunday] 1:18:02 10.12 miles, Long Run 7:42 min/mile | Included 8 x 20s @3k with 40s recovery
10/24/2011 [Monday] 49:46 6.46 miles, Easy 7:42 min/mile
10/25/2011 [Tuesday] 58:58 7.74 miles, Intervals [3 x 1k, 3x200m] 200 re 3:49, 3:54, 3:54 | 40, 40, 40 | 19 wu, 18 cd
10/26/2011 [Wednesday] 1:00:10 7.58 miles, Easy 7:56 min/mile
10/27/2011 [Thursday] Off | Calf cramp
10/28/2011 [Friday] 30:04 3.79 miles, Easy 7:55 min/mile
10/29/2011 [Saturday] 50:34 6.46 miles, Easy 7:49 min/mile | Included 4 x 10s strides
[MPW = 47.74]
10/30/2011 [Sunday] 1:05:22 8.5 miles, 3 mile Tempo + 4 x 30s @5k 6:46, 6:40, 6:39 | 90s recov beween intervals | 18 wu, 19 cd
10/31/2011 [Monday] 49:14 6.46 miles, Easy 7:37 min/mile
11/1/2011 [Tuesday] 59:54 7.8 miles, Easy 7:40 min/mile
11/2/2011 [Wednesday] 1:13:30 9.72 miles, Intervals [5 x 1200m + 4 x 100m] 4:53, 4:53, 4:57, 4:52, 4:53 | 2.25 wu & cd
11/3/2011 [Thursday] 49:54 6.08 miles, Very Easy 8:12 min/mile
11/4/2011 [Friday] 40:14 4.75 miles, Very Easy 8:28 min/mile
11/5/2011 [Saturday] 35:53 4.43 miles, Easy 8:06 min/mile | 4 x 10s strides
[MPW = 52.83]
11/6/2011 [Sunday] 49:00 6.85 miles, 5k race 17:58 | 5:46 min/mile | 5:38, 5:59, 6:20 (<- W/ last .1) | 20 wu, 11 cd
11/7/2011 [Monday] 49:34 6.2 miles, Very Easy 7:59 min/mile
11/8/2011 [Tuesday] 59:24 7.8 miles, Easy 7:39 min/mile
11/9/2011 [Wednesday] 57:43 7.68 miles, 2 mile Tempo 6:34, 6:32 | Ended with 6x50m hill charges + 6x50m strides
11/10/2011 [Thursday] 50:16 6.46 miles, Easy 7:46 min/mile
11/11/2011 [Friday] 1:02:40 7.84 miles, Fartlek 4 x (2 min @HM, 1 min @10k, 30s @5k)
11/12/2011 [Saturday] 1:15:28 ~10 miles, Long Run with Hills 7:32 min/mile | Mendon trails, hills | Approximate distance
[MPW = 51.94]
11/13/2011 [Sunday] 49:39 6.56 miles, Easy 7:34 min/mile
11/14/2011 [Monday] 59:37 7.62 miles, Easy 7:49 min/mile | 6 x 100m strides
11/15/2011 [Tuesday] 1:09:25 9.5 miles, Tempo [3 @TT, 1 @TT + 30s, 1 @HM] 6:41, 6:37, 6:35, 7:05, 6:22 | 2.25 mile wu/cd | 6 x 50m hill charges
11/16/2011 [Wednesday] 44:27 5.52 miles, Very Easy 8:03 min/mile
11/17/2011 [Thursday] 48:02 6.72 miles, Fartlek [10 x 1m @ 5k], 1m recov 7:08 min/mile | 15 min wu/cd | 4 x 50m hill charges
11/18/2011 [Friday] 48:50 6.12 miles, Easy 7:58 min/mile
11/19/2011 [Saturday] 1:19:25 9.9 miles, Long Run with Hills 8:01 min/mile
[MPW = 33.50]
11/20/2011 [Sunday] 49:22 6.12 miles, Easy 8:03 min/mile
11/21/2011 [Monday] 56:17 7.35 miles, 2 mile Tempo + Intervals [4 x 400m] 6:39, 6:37 | Intervals @8k, 400m recov: 1:30, 1:34, 1:32, 1:30
11/22/2011 [Tuesday] 39:52 4.78 miles, Very Easy 8:20 min/mile | New shoes today
11/23/2011 [Wednesday] 37:51 4.50 miles, Very Easy 8:24 min/mile | 4 x 10s strides
11/24/2011 [Thursday] 1:01:47 10.75 miles, 9 mile Race 56:47 | 6:04, 6:18, 7:15, 6:50, 6:00, 5:49, 6:13, 6:06, 6:08 | 6:18 min/mile | 15 min wu
11/25/2011 [Friday] Off | Break
11/26/2011 [Saturday] Off | Break
[MPW = 16.60]
11/27/2011 [Sunday] Off | Break
11/28/2011 [Monday] Off | Break
11/29/2011 [Tuesday] Off | Break
11/30/2011 [Wednesday] 20:00 2.42 miles, Very Easy ~8:12 min/mile | 2 x 10 minutes with a 1 minute walk
12/1/2011 [Thursday] 29:44 3.38 miles, Very Easy 8:47 min/mile
12/2/2011 [Friday] 39:27 4.66 miles, Very Easy 8:27 min/mile
12/3/2011 [Saturday] 49:29 6.14 miles, Very Easy 8:03 min/mile
[MPW = 46.09]
12/4/2011 [Sunday] 1:00:13 7.80 miles, Easy 7:43 min/mile
12/5/2011 [Monday] 58:53 7.12 miles, Easy 8:16 min/mile | Include 4 x 10s strides
12/6/2011 [Tuesday] 49:15 5.86 miles, Very Easy 8:24 min/mile
12/7/2011 [Wednesday] 58:39 7.14 miles, Easy 8:12 min/mile | Included 8 x 20s strides
12/8/2011 [Thursday] 15:42 1.95 miles, Easy with 3 min @TT 8:03 min/mile | Overslept, best I could get in. :(
12/9/2011 [Friday] 59:59 7.26 miles, Easy 8:15 min/mile | Included 8 x 20s strides
12/10/2011 [Saturday] 1:14:33 8.96 miles, Long Run 8:19 min/mile | Included 6 x 20s strides
[MPW = 49.90]
12/11/2011 [Sunday] 44:39 5.56 miles, Easy 8:01 min/mile
12/12/2011 [Monday] 54:50 7.30 miles, Fartlek [10x1 min @8k, 1 min re] 2.40 mi wu/cd
12/13/2011 [Tuesday] 49:07 6.12 miles, Easy 8:01 min/mile
12/14/2011 [Wednesday] 49:26 6.44 miles, Fartlek [8x30 sec @5k, 90 sec re] 2.40 mi wu/cd
12/15/2011 [Thursday] 58:50 7.26 miles, Easy 8:06 min/mile
12/16/2011 [Friday] 59:05 7.60 miles, Easy 7:46 min/mile
12/17/2011 [Saturday] 1:17:15 9.62 miles, Long Run 8:01 min/mile | Included rolling hills
[MPW = 48.18]
12/18/2011 [Sunday] 44:18 5.50 miles, Easy 8:03 min/mile
12/19/2011 [Monday] 59:51 7.26 miles, Easy 8:14 min/mile
12/20/2011 [Tuesday] 59:12 7.08 miles, Easy 8:21 min/mile | 6 x 50m strides
12/21/2011 [Wednesday] 45:04 5.16 miles, Fartlek [6x10s @1M, repeat uphill] 50s recov first set, walking recov second
12/22/2011 [Thursday] 50:16 6.10 miles, Easy 8:14 min/mile
12/23/2011 [Friday] 59:19 7.58 miles, Easy 7:49 min/mile
12/24/2011 [Saturday] 1:19:13 9.50 miles, Long Run [10 x 20s @3k, 40s recov] 8:20 min/mile
[MPW = 51.39]
12/25/2011 [Sunday] 45:11 5.64 miles, Very Easy 8:00 min/mile
12/26/2011 [Monday] 1:05:00 8.48 miles, Progression Run 30 min Easy, 30 Progression up to TT pace | 5 min cd
12/27/2011 [Tuesday] 50:00 6.01 miles, Easy 8:19 min/mile | Treadmill
12/28/2011 [Wednesday] 50:03 6.53 miles, Fartlek [12x1min @8k, 1 min recov] 15 min wu, 10 min cd
12/29/2011 [Thursday] 49:05 6.28 miles, Easy 7:48 min/mile
12/30/2011 [Friday] 59:21 6.86 miles, Very Easy 8:39 min/mile
12/31/2011 [Saturday] 1:29:23 11.59 miles, Long Run [8 x 20s @5k, 40s recov] 7:42 min/mile
[MPW = 44.90]
1/1/2012 [Sunday] 44:36 5.29 miles, Very Easy 8:25 min/mile
1/2/2012 [Monday] 46:23 6.00 miles, Fartlek 4x[60s, 45s, 30s, 15s]@5k 7:43 min/mile | Equal rest
1/3/2012 [Tuesday] 59:20 7.68 miles, Easy 7:43 min/mile
1/4/2012 [Wednesday] Off | Sick
1/5/2012 [Thursday] 59:17 7.44 miles, Easy 7:58 min/mile
1/6/2012 [Friday] 59:04 7.54 miles, Easy 7:50 min/mile
1/7/2012 [Saturday] 1:20:00 10.95 miles, Long Run 20 min wu, 30 min cd
2 miles @TT (~6:30 pace), 6 minutes jogging
4 x 100m uphill @5k, walking recov
6 minutes jogging,
4 x 50m @800m, walking recov
[MPW = 52.60]
1/8/2012 [Sunday] 43:44 5.20 miles, Very Easy 8:24 min/mile
1/9/2012 [Monday] 59:01 8.04 miles, Progression Run 7:20 min/mile
1/10/2012 [Tuesday] 59:08 7.54 miles, Easy 7:50 min/mile
1/11/2012 [Wednesday] 59:06 7.17 miles, Fartlek 10 x 1 min @5k, 1 min recov
5 x 20s @1 mile, 40s recov
1/12/2012 [Thursday] 59:08 7.40 miles, Easy 7:59 min/mile
1/13/2012 [Friday] 50:00 6.25 miles, Easy 8:00 min/mile | Treadmill
1/14/2012 [Saturday] 1:30:00 11.00 miles, Long Run 8:10 min/mile | Treadmill
[MPW = 52.22]
1/15/2012 [Sunday] 44:28 5.36 miles, Very Easy 8:17 min/mile
1/16/2012 [Monday] 52:40 6.73 miles, 2,000m Time Trial 6:56 | 23 wu, 23 cd
200m splits: 40, 40, 40, 40, 41, 41, 42, 42, 44, 41
1/17/2012 [Tuesday] 59:15 7.54 miles, Easy 7:51 min/mile
1/18/2012 [Wednesday] 50:54 6.09 miles, Easy [8 x 50m hill charges @1mi] 8:21 min/mile | Walking recov
1/19/2012 [Thursday] 59:22 7.42 miles, Easy 8:00 min/mile
1/20/2012 [Friday] 59:26 7.36 miles, Easy 8:04 min/mile
1/21/2012 [Saturday] 1:30:00 11.72 miles, Long Run 7:40 min/mile | 30 min VE, 30 Build, 30 Tempo @6:40
[MPW = 53.90]
1/22/2012 [Sunday] 44:37 5.22 miles, Very Easy 8:32 min/mile
1/23/2012 [Monday] 51:40 6.54 miles, Fartlek 12 x 1 minute @5k, 1 minute recov
4 x 30 seconds @3k, 90 second recov
1/24/2012 [Tuesday] 59:15 7.38 miles, Easy 8:01 min/mile
1/25/2012 [Wednesday] 49:17 6.16 miles, CV Intervals [4x2min, 1min recov] 6 x 40m hill charges
20:27 2.26 miles, Very Easy 8:39 min/mile
1/26/2012 [Thursday] 57:50 7.20 miles, Easy 8:01 min/mile
1/27/2012 [Friday] 59:12 7.46 miles, Easy 7:56 min/mile
1/28/2012 [Saturday] 1:28:22 11.68 miles, Long Run 7:33 min/mile | Included 6 x 100m strides
[MPW = 57.88]
1/29/2012 [Sunday] 44:35 5.08 miles, Very Easy 8:46 min/mile
1/30/2012 [Monday] 53:26 6.80 miles, 2 mile Tempo 6:38, 6:36 | 8 x 50m hill charges
20:00 2.23 miles, Very Easy 8:56 min/mile
1/31/2012 [Tuesday] 59:03 7.38 miles, Easy 8:00 min/mile
20:00 2.17 miles, Very Easy 9:12 min/mile
2/1/2012 [Wednesday] 55:45 6.91 miles, CV Intervals [4x3 min, 90s recov] 6 x 100m strides
2/2/2012 [Thursday] 58:37 7.56 miles, Easy 7:45 min/mile
2/3/2012 [Friday] 59:05 7.62 miles, Easy 7:45 min/mile
2/4/2012 [Saturday] 1:30:00 12.13 miles, Long Run 7:25 min/mile | Last 20min at Tempo
[MPW = 55.01]
2/5/2012 [Sunday] 44:22 5.44 miles, Very Easy 8:09 min/mile | New shoes today.
2/6/2012 [Monday] 59:58 8.16 miles, Progressive Tempo 7:20 min/mile | 30 easy, 30 progression
2/7/2012 [Tuesday] 58:45 7.68 miles, Easy 7:38 min/mile
2/8/2012 [Wednesday] 1:00:54 7.67 miles, Fartlek [12 x 1 min @5k, 90s re] 10 x 100m strides
2/9/2012 [Thursday] 58:37 7.56 miles, Easy 7:45 min/mile
2/10/2012 [Friday] 59:34 7.94 miles, Easy 7:30 min/mile
2/11/2012 [Saturday] 1:28:14 10.56 miles, Long Run 8:21 min/mile | Snow storm
[MPW = 54.40]
2/12/2012 [Sunday] 44:57 5.36 miles, Very Easy 8:23 min/mile | Snow storm
2/13/2012 [Monday] 57:24 7.16 miles, Intervals [10x200m, 200m recov] 40, 42, 40, 40, 40, 38, 39, 39, 39, 34
6 x 50m strides
2/14/2012 [Tuesday] 59:50 7.45 miles, Easy 8:01 min/mile | Somewhat sick
2/15/2012 [Wednesday] 59:23 7.46 miles, Easy 7:57 min/mile | Include 6 x 100m strides
2/16/2012 [Thursday] 1:00:33 7.76 miles, CV Intervals 18 wu, 18 cd | Sick, slowed paces down
6x600m @CV (200m re), 6x100m @1mi (100m walk re)
600m splits: 2:28, 2:26, 2:27, 2:28, 2:28, 2:29
100m splits: 20, 20, 20, 19, 20, 20
2/17/2012 [Friday] 1:00:42 8.00 miles, Easy 7:35 min/mile
2/18/2012 [Saturday] 1:30:00 11.21 miles, Long Run 8:01 min/mile | Treadmill
[MPW = 56.48]
2/19/2012 [Sunday] 44:26 5.28 miles, Very Easy 8:24 min/mile
2/20/2012 [Monday] 59:56 7.82 miles, Intervals [6 x 400m, 400m recov] 87, 90, 87, 87, 88, 88
6 x 50m @800m pace
2/21/2012 [Tuesday] 59:55 8.00 miles, Easy 7:29 min/mile
2/22/2012 [Wednesday] 1:09:23 9.24 miles, Intervals 4 x 1 mile (90s walking recov)
6:13, 6:08, 6:10, 6:08
4 x 150m (250m jogging recov) (descending 5k to mile pace)
2/23/2012 [Thursday] 59:17 7.50 miles, Easy 7:54 min/mile
2/24/2012 [Friday] 59:27 7.46 miles, Easy 7:58 min/mile
2/25/2012 [Saturday] 1:30:00 11.18 miles, Long Run 8:03 min/mile | 6 x 100m strides | Treadmill
[MPW = 38.55]
2/26/2012 [Sunday] 44:47 5.40 miles, Very Easy 8:17 min/mile
2/27/2012 [Monday] 46:51 6.17 miles, 1 mile Tempo, 600m @800m Tempo: 6:37, Time Trial: 1:50
2/28/2012 [Tuesday] 1:00:34 8.00 miles, Easy 7:34 min/mile
2/29/2012 [Wednesday] 52:22 6.65 miles, Intervals [4 x 400m @5k, 400m re] 91, 87, 86, 87
3/1/2012 [Thursday] 20:41 2.22 miles, Very Easy 9:19 min/mile
3/2/2012 [Friday] 30:00 3.80 miles, Easy 7:53 min/mile
3/3/2012 [Saturday] 45:21 6.31 miles, 5k Race 18:38 (5:35, 6:17, 6:18, 28)
[MPW = 58.80]
3/4/2012 [Sunday] 58:22 7.54 miles, Easy 7:44 min/mile
3/5/2012 [Monday] 58:43 7.66 miles, Easy 7:39 min/mile
20:19 2.12 miles, Very Easy 9:35 min/mile
3/6/2012 [Tuesday] 58:01 7.18 miles, Fartlek [8 x 20s @3k, 40s recov] 8:04 min/mile
3/7/2012 [Wednesday] 50:13 6.74 miles, Intervals [4 x 1200m @Threshold] 4:42, 4:42, 4:42, 4:42, 4:42 | 1 min walking recov
3 x 150m @3k, 250m recov
20:03 2.06 miles, Very Easy 9:43 min/mile
3/8/2012 [Thursday] 59:32 6.94 miles, Easy 8:34 min/mile | First 25 w/ Christina
3/9/2012 [Friday] 59:16 7.44 miles, Easy 7:57 min/mile
3/10/2012 [Saturday] 1:28:07 11.12 miles, Long Run 7:55 min/mile
30 easy, 30 build, 30 tempo on/off (foot pain)
[MPW = 55.12]
3/11/2012 [Sunday] 44:22 5.56 miles, Very Easy 7:58 min/mile
3/12/2012 [Monday] 59:39 7.90 miles, Easy 7:33 min/mile | 4 x 100m strides
3/13/2012 [Tuesday] 1:00:15 7.26 miles, Easy 8:17 min/mile
3/14/2012 [Wednesday] 59:39 7.56 miles, Easy 7:53 min/mile | Foot feeling a bit better
3/15/2012 [Thursday] 59:20 7.70 miles, Easy 7:42 min/mile | Included 6 x 100m strides
3/16/2012 [Friday] 1:00:14 7.46 miles, Easy 8:04 min/mile
3/17/2012 [Saturday] 1:28:39 11.68 miles, Long Run 7:35 min/mile | 10 x 30s @3k, 30s easy
[MPW = 54.68]
3/18/2012 [Sunday] 44:52 5.00 miles Very Easy 8:58 min/mile
3/19/2012 [Monday] 1:00:52 8.10 miles, CV Intervals [6 x 800m, 200m re] 3:01, 2:59, 3:00, 2:59, 2:58, 2:59
6 x 100m strides
3/20/2012 [Tuesday] 59:22 7.42 miles Easy 8:00 min/mile
3/21/2012 [Wednesday] 1:00:22 8.14 miles, Half easy, half tempo 7:24 min/mile | Tempo pace 6:40 - 6:50
3/22/2012 [Thursday] 59:50 7.52 miles, Easy 7:57 min/mile
3/23/2012 [Friday] 59:45 7.28 miles, Easy 8:12 min/mile | 6 x 50m uphill strides
3/24/2012 [Saturday] 1:27:59 11.22 miles, Long Run 7:50 min/mile
[MPW = 54.11]
3/25/2012 [Sunday] 44:31 4.76 miles, Very Easy 9:21 min/mile
3/26/2012 [Monday] 1:11:20 9.37 miles, Tempo Intervals 4 x 1 mile @6:15, 60s rest
6:16, 6:15, 6:16, 6:18
4 x 200m @40s, 200m recov (40, 41, 41, 39)
3/27/2012 [Tuesday] 58:52 7.40 miles, Easy 7:57 min/mile
3/28/2012 [Wednesday] 49:11 6.24 miles, Fartlek [10 x 30s @5k, 30 recov] 20 wu, 20 cd | 5 x 50m uphill @1 mile pace
3/29/2012 [Thursday] 59:17 7.40 miles, Easy 8:00 min/mile
3/30/2012 [Friday] 59:16 7.02 miles, Easy 8:26 min/mile
3/21/2012 [Saturday] 1:30:00 11.92 miles, Long Run [Last 20 mins pick up] 7:33 min/mile
[MPW = 62.46]
4/1/2012 [Sunday] 44:42 4.92 miles, Very Easy 9:05 min/mile
4/2/2012 [Monday] 59:29 7.70 miles, Easy 7:43 min/mile
20:00 2.26 miles, Very Easy 8:50 min/mile
4/3/2012 [Tuesday] 1:00:30 7.79 miles, Easy 7:45 min/mile | 8 x 100m strides
4/4/2012 [Wednesday] 1:23:04 10.59 miles, CV Intervals [6 x 1k, 200m re] 22 wu, 25 cd | 3:47, 3:48, 3:48, 3:46, 3:47, 3:47
3 x 200m @3k, 200m recov | 39, 41, 39
4/5/2012 [Thursday] 59:55 7.06 miles, Easy 8:29 min/mile
4/6/2012 [Friday] 59:20 7.14 miles, Easy 8:18 min/mile | Included 6 x 100 strides
35:16 4.00 miles, Easy 8:49 min/mile
4/7/2012 [Saturday] 1:28:38 11.00 miles, Fartlek [12x1 min @5k, 1 min re] 8:03 min/mile | 45 min wu, 20 min cd
[MPW = 58.85]
4/8/2012 [Sunday] 44:44 5.12 miles, Very Easy 8:40 min/mile
4/9/2012 [Monday] 59:32 7.44 miles, Easy 8:00 min/mile
4/10/2012 [Tuesday] 58:04 7.23 miles, Easy 8:01 min/mile | Included 6 x 100 meters strides
4/11/2012 [Wednesday] 1:20:53 10.70 miles, Intervals [5x800m @5k, 400m re] 2:53, 2:55, 2:54, 2:54, 2:54 | New shoes
4/12/2012 [Thursday] 59:47 7.42 miles, Easy 8:03 min/mile
4/13/2012 [Friday] 58:58 7.20 miles, Easy 8:11 min/mile
4/14/2012 [Saturday] 1:40:00 13.74 miles, Long Run 30 easy, 30 moderate, 30 tempo, 10 very easy
7:16 min/mile
[MPW = 57.92]
4/15/2012 [Sunday] 44:29 5.02 miles, Very Easy 8:51 min/mile
4/16/2012 [Monday] 59:36 7.44 miles Easy 8:00 min/mile
4/17/2012 [Tuesday] 59:18 7.50 miles, Easy 7:54 min/mile | 6 x 100 meter strides
4/18/2012 [Wednesday] 1:15:25 10.50 miles, 5 x 1 mile @HM [60s recovery] 6:11, 6:12, 6:13, 6:13, 6:13
4/19/2012 [Thursday] 59:18 7.34 miles, Easy 8:04 min/mile
4/20/2012 [Friday] 59:01 7.22 miles, Easy 8:10 min/mile
4/21/2012 [Saturday] 1:40:00 12.90 miles, Fartlek [12 x 30s quick, 60s re] ~7:45 min/mile | Mendon run, distance/pace approx.
[MPW = 41.03]
4/22/2012 [Sunday] 44:46 4.94 miles, Very Easy 9:03 min/mile
4/23/2012 [Monday] 58:36 7.28 miles, Easy 8:02 min/mile
4/24/2012 [Tuesday] 58:52 7.14 miles, Easy 8:14 min/mile
4/25/2012 [Wednesday] 1:06:04 8.48 miles, CV Intervals [3 x 1k, 200m re] 3:48, 3:47, 3:46
3 x 200m @5k, 200m re | 40, 42, 42
4/26/2012 [Thursday] 44:46 5.12 miles, Easy 8:44 min/mile
4/27/2012 [Friday] 35:04 3.84 miles, Very Easy 9:07 min/mile
4/28/2012 [Saturday] 35:17 4.23 miles, Easy 8:20 min/mile | 4 x 50m strides
[MPW = 61.96]
4/29/2012 [Sunday] 1:01:24 7.95 miles, 5k Time Trial 18:10 | 5:44, 5:48, 6:37
40:00 4.86 miles, Very Easy 8:13 min/mile
4/30/2012 [Monday] 1:00:03 7.26 miles, Easy 8:16 min/mile
24:57 2.68 miles, Very Easy 9:18 min/mile
5/1/2012 [Tuesday] 59:33 7.32 miles, Easy 8:08 min/mile
5/2/2012 [Wednesday] 59:25 7.45 miles, Easy 7:58 min/mile | 6 x 100m strides
5/3/2012 [Thursday] 1:15:36 10.50 miles, 5 x 1 mile @HM [90s recovery] 6:13, 6:17, 6:16, 6:17, 6:14
5 x 60m @Mile to 800m pace
5/4/2012 [Friday] 59:47 7.04 miles, Easy 8:29 min/mile
5/5/2012 [Saturday] 59:13 6.90 miles, Very Easy 8:34 min/mile
[MPW = 50.65]
5/6/2012 [Sunday] 1:37:10 12.97 miles, Long Run [Half EZ, half moderate] 7:55 / 7:01 min/mile
5/7/2012 [Monday] 44:31 5.20 miles, Very Easy 8:33 min/mile
5/8/2012 [Tuesday] 1:00:09 7.40 miles, Easy 8:07 min/mile
5/9/2012 [Wednesday] 1:01:51 7.96 miles, Intervals [12x200m @5k, 200m @60s] 42/61, 44/63, 43/61, 43/60,
43/62, 43/63, 43/62, 43/62,
43/61, 43/64, 43/62, 43
5/10/2012 [Thursday] 30:00 3.54 miles, Very Easy 8:28 min/mile
5/11/2012 [Friday] 29:59 3.50 miles, Easy 8:34 min/mile | 4 x 50m strides
5/12/2012 [Saturday] 52:17 7.00 miles, 5k Race 18:11 | First mile 5:40
24:55 3.08 miles, Very Easy 8:05 min/mile
[MPW = 60.35]
5/13/2012 [Sunday] 59:04 6.96 miles, Very Easy 8:29 min/mile
5/14/2012 [Monday] 58:56 7.32 miles, Easy 8:03 min/mile
5/15/2012 [Tuesday] 59:46 7.50 miles, Easy 7:58 min/mile
5/16/2012 [Wednesday] 1:33:00 12.06 miles, Intervals [3 x 2 miles @TT] 13:00, 12:58, 13:05 | 2 min walking recovery
5/17/2012 [Thursday] 59:54 7.04 miles, Very Easy 8:30 min/mile
5/18/2012 [Friday] 59:26 7.10 miles, Easy 8:22 min/mile
5/19/2012 [Saturday] 1:34:46 12.37 miles, CV Intervals [6 x 1k, 200m re] 3:49, 3:48, 3:48, 3:46, 3:46, 3:48
3 x 200m @3k, 200m re | 39, 40, 41
[MPW = 45.20]
5/20/2012 [Sunday] 44:48 5.08 miles, Very Easy 8:49 min/mile
5/21/2012 [Monday] 59:36 7.22 miles, Easy 8:15 min/mile
5/22/2012 [Tuesday] 59:45 7.20 miles, Easy 8:17 min/mile
5/23/2012 [Wednesday] 1:07:14 8.74 miles, 2 mile Tinman Tempo 6:40, 6:34
Intervals [4x400m @5k, 400m re] 84, 86, 86, 85
5/24/2012 [Thursday] 59:50 7.04 miles, Easy 8:29 min/mile
5/25/2012 [Friday] 49:22 6.49 miles, Intervals [3x1200m @HM, 400m re] 4:43, 4:43, 4:41
5/26/2012 [Saturday] 30:00 3.43 miles, Very Easy 8:44 min/mile
[MPW = 57.05]
5/27/2012 [Sunday] 29:31 3.45 miles, Easy 8:33 min/mile | 4 x 50m strides
5/28/2012 [Monday] 57:24 8.10 miles, 5 Mile Race 29:45 | 6:10, 5:49, 5:52, 6:02, 5:47
5/29/2012 [Tuesday] 59:23 6.88 miles, Very Easy 8:37 min/mile
5/30/2012 [Wednesday] 59:19 7.08 miles, Easy 8:22 min/mile
25:04 2.80 miles, Very Easy 8:57 min/mile
5/31/2012 [Thursday] 1:00:42 7.58 miles, Easy 8:00 min/mile
6/1/2012 [Friday] 59:26 7.16 miles, Easy 8:18 min/mile
6/2/2012 [Saturday] 1:48:03 14.00 miles, Fartlek 7:43 min/mile | 1-2-3-4-4-3-2-1 minutes
1/2 @5k-8k, 3/4@Theshold-HM, Equal recovery
[MPW = 60.52]
6/3/2012 [Sunday] 44:03 4.94 miles, Very Easy 8:55 min/mile
6/4/2012 [Monday] 59:13 7.10 miles, Easy 8:20 min/mile
6/5/2012 [Tuesday] 58:38 6.95 miles, Easy 8:26 min/mile
6/6/2012 [Wednesday] 1:26:21 10.91 miles, CV Intervals [7 x 800m, 200m re] 3:07, 3:00, 3:01, 2:59, 2:59, 3:00, 2:59
4 x 30s @Mile, 90s recov
6/7/2012 [Thursday] 58:24 6.85 miles, Easy 8:31 min/mile
6/8/2012 [Friday] 1:00:48 7.36 miles, Easy 8:15 min/mile
25:00 2.72 miles, Very Easy 9:11 min/mile
6/9/2012 [Saturday] 1:40:30 13.69 miles, Progression Run 7:20 min/mile | 30 EZ, 30 Moderate, 30 TT
[MPW = 63.43]
6/10/2012 [Sunday] 45:37 5.16 miles, Very Easy 8:50 min/mile
6/11/2012 [Monday] 59:42 6.88 miles, Easy 8:40 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
6/12/2012 [Tuesday] 1:00:03 6.82 miles, Easy 8:48 min/mile
6/13/2012 [Wednesday] 1:32:09 11.64 miles, Intervals [5x1 mile @HM, 90s re] 6:21, 6:18, 6:15, 6:12, 6:15 | New shoes
4 x 30s @1 mile pace, 90s recov
25:00 2.67 miles, Very Easy 9:21 min/mile
6/14/2012 [Thursday] 59:29 6.82 miles, Easy 8:43 min/mile
25:00 2.65 miles, Very Easy 9:26 min/mile
6/15/2012 [Friday] 50:00 5.93 miles, Easy 8:25 min/mile
6/16/2012 [Saturday] 1:40:00 12.23 miles, Intervals [3 x 400m @5k, 400m re] 85, 88, 86
2 mile Tempo 6:32, 6:29
Intervals [3 x 400m @5k, 400m re] 82, 88, 87
[MPW = 68.81]
6/17/2012 [Sunday] 59:31 7.12 miles, Very Easy 8:21 min/mile
6/18/2012 [Monday] 59:52 6.80 miles, Easy 8:48 min/mile
25:00 2.67 miles, Very Easy 9:21 min/mile
6/19/2012 [Tuesday] 59:20 6.88 miles, Very Easy 8:37 min/mile
6/20/2012 [Wednesday] 1:30:55 11.51 miles, Intervals [4x1200m @8k, 400m re] 4:26, 4:26, 4:26, 4:26
6 x 15s @3k uphill
25:00 2.67 miles, Very Easy 9:21 min/mile
6/21/2012 [Thursday] 59:03 6.44 miles, Very Easy 9:10 min/mile
35:56 4.00 miles, Very Easy 8:59 min/mile
6/22/2012 [Friday] 1:01:23 6.82 miles, Easy 9:00 min/mile
6/23/2012 [Saturday] 1:49:49 13.90 miles, Tempo [3 @TT, 1 easy, 1 ~@HM] 6:36, 6:39, 6:22, 8:41, ~6:15
4 x 30s @3k, 90s recov
[MPW = 60.79]
6/24/2012 [Sunday] 44:14 4.80 miles, Very Easy 9:12 min/mile
6/25/2012 [Monday] 1:01:19 6.82 miles, Easy 8:59 min/mile
25:00 2.69 miles, Very Easy 9:17 min/mile
6/26/2012 [Tuesday] 1:00:35 6.82 miles, Easy 8:52 min/mile
6/27/2012 [Wednesday] 1:28:56 10.29 miles, Intervals [3x1 mile @8k, 5 min re] 5:54, 5:52, 5:21
25:00 2.67 miles, Very Easy 9:21 min/mile
6/28/2012 [Thursday] 59:07 6.48 miles, Easy 9:07 min/mile
25:00 2.65 miles, Very Easy 9:26 min/mile
6/29/2012 [Friday] 1:02:40 6.82 miles, Easy 9:11 min/mile
6/30/2012 [Saturday] 1:28:41 10.75 miles, Fartlek 12 x 1 min @~5k, 4 min recov
[MPW = 56.49]
7/1/2012 [Sunday] 43:54 4.98 miles, Very Easy 8:48 min/mile
7/2/2012 [Monday] 44:19 4.90 miles, Very Easy 9:02 min/mile
7/3/2012 [Tuesday] 34:08 3.86 miles, Easy 8:50 min/mile | 4 x 50m strides
7/4/2012 [Wednesday] 1:01:14 7.69 miles, 3 mile Race 17:14 | 5:47, 5:45, 5:42
39:24 4.42 miles, Very Easy 8:54 min/mile
7/5/2012 [Thursday] 58:11 6.54 miles, Very Easy 8:53 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/6/2012 [Friday] 59:33 6.80 miles, Easy 8:45 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/7/2012 [Saturday] 1:37:30 12.04 miles, Intervals [3 x 2 miles @TT] (6:33/6:25), (6:31, 6:30), (6:33, 6:31)
2 min walking recov
[MPW = 66.05]
7/8/2012 [Sunday] 44:31 4.84 miles, Very Easy 9:11 min/mile
7/9/2012 [Monday] 58:38 6.34 miles, Easy 9:14 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/10/2012 [Tuesday] 1:00:24 6.82 miles, Easy 8:51 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/11/2012 [Wednesday] 1:32:17 10.91 miles, CV Intervals [8 x 800m, 90s re] 3:09, 3:01, 3:00, 3:00, 3:01, 2:59, 3:00, 3:00
8 x 20s @~Mile pace, 40s recov
25:00 2.61 miles, Very Easy 9:34 min/mile
7/12/2012 [Thursday] 1:00:34 6.82 miles, Easy 8:52 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/13/2012 [Friday] 1:00:40 6.82 miles, Easy 8:53 min/mile
7/14/2012 [Saturday] 1:39:17 13.00 miles, Tempo Intervals [2 x 20 minutes] 7:38 min/mile | 20 minute recovery
[MPW = 67.19]
7/15/2012 [Sunday] 58:55 6.56 miles, Very Easy 8:58 min/mile
7/16/2012 [Monday] 1:00:08 6.82 miles, Easy 8:49 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/17/2012 [Tuesday] 1:00:07 6.82 miles, Easy 8:48 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/18/2012 [Wednesday] 1:29:43 11.57 miles, Intervals [4 x 2k @HM, 400m re] 7:48, 7:48, 7:52, 8:07 | Didn't feel well
7/19/2012 [Thursday] 58:53 6.46 miles, Very Easy 9:06 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/20/2012 [Friday] 58:35 6.52 miles, Easy 8:59 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/21/2012 [Saturday] 1:36:40 11.92 miles, Intervals 2 x 1 mile @HM, 90s recov: 6:15, 6:15
2 x 800m @CV, 90s recov: 3:00, 3:00
4 x 400m @5k, 400m recov: 83, 87, 84, 87
[MPW = 69.46]
7/22/2012 [Sunday] 45:00 4.78 miles, Very Easy 9:24 min/mile
7/23/2012 [Monday] 58:05 6.41 miles, Very Easy 9:03 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/24/2012 [Tuesday] 1:01:17 6.82 miles, Easy 8:59 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/25/2012 [Wednesday] 1:43:26 14.06 miles, Tempo Intervals [3 x 15 minutes] 6:35/6:30/6:25 min/mile pace, 3 min re
8 x 15s strides, 45s recov
25:00 2.63 miles, Very Easy 9:30 min/mile
7/26/2012 [Thursday] 58:59 6.34 miles, Very Easy 9:18 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/27/2012 [Friday] 58:24 6.34 miles, Easy 9:12 min/mile
25:00 2.59 miles, Very Easy 9:39 min/mile
7/28/2012 [Saturday] 1:38:58 11.60 miles, Intervals [4 x 800m @5k, 400m re] 2:56, 2:56, 2:56, 2:58
[MPW = 69.82]
7/29/2012 [Sunday] 44:38 4.76 miles, Very Easy 9:22 min/mile | New shoes
7/30/2012 [Monday] 1:01:31 6.82 miles, Easy 9:01 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
7/31/2012 [Tuesday] 1:02:12 6.82 miles, Easy 9:07 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
8/1/2012 [Wednesday] 1:38:31 12.36 miles, Intervals [5 x 1 mile @HM, 90s re] 6:21, 6:16, 6:16, 6:22, 6:10 | Last 2 +- 5s
6 x 30s @3k to stride, 60s recov
25:00 2.63 miles, Very Easy 9:30 min/mile
8/2/2012 [Thursday] 58:33 6.32 miles, Easy 9:15 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
8/3/2012 [Friday] 58:13 6.54 miles, Easy 8:54 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
8/4/2012 [Saturday] 1:45:27 13.05 miles, Tempo Intervals 3 miles (3 min recov): 6:33, 6:30, 6:24
2 miles (2 min recov): 6:34, 6:29
1 mile (Last 0.5 miles @CV): 6:14
[MPW = 67.55]
8/5/2012 [Sunday] 43:31 4.65 miles, Very Easy 9:21 min/mile
8/6/2012 [Monday] 1:00:54 6.82 miles, Easy 8:55 min/mile
35:00 3.68 miles, Very Easy 9:30 min/mile
8/7/2012 [Tuesday] 56:53 6.34 miles, Easy 8:58 min/mile | Bit of stomache ache, faster back
25:00 2.59 miles, Very Easy 9:39 min/mile
8/8/2012 [Wednesday] 1:39:32 11.86 miles, CV Intervals [6 x 1200m, 400m re] 4:37, 4:31, 4:31, 4:31, 4:31, 4:32
8 x 20s strides
25:00 2.58 miles, Very Easy 9:41 min/mile
8/9/2012 [Thursday] 59:28 6.32 miles, Very Easy 9:24 min/mile
35:00 3.67 miles, Very Easy 9:32 min/mile
8/10/2012 [Friday] 58:44 6.32 miles, Very Easy 9:17 min/mile
8/11/2012 [Saturday] 1:39:54 12.72 miles, Progression Run 30 EZ, 30 Moderate, 30 TT, 10 VEZ
[MPW = 72.40]
8/12/2012 [Sunday] 43:48 4.96 miles, Very Easy 8:49 min/mile
8/13/2012 [Monday] 58:00 6.38 miles, Easy 9:05 min/mile
35:00 3.68 miles, Very Easy 9:30 min/mile
8/14/2012 [Tuesday] 58:23 6.34 miles, Easy 9:14 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
8/15/2012 [Wednesday] 1:38:52 12.31 miles, Intervals [4 x 2k @HM, 400m re] 8:01, 7:52, 7:48, 7:48
8 x 20s strides, 40m recovery
25:00 2.63 miles, Very Easy 9:30 min/mile
8/16/2012 [Thursday] 58:45 6.32 miles, Very Easy 9:17 min/mile
41:18 4.47 miles, Very Easy 9:14 min/mile
8/17/2012 [Friday] 58:45 6.32 miles, Very Easy 9:17 min/mile
25:00 2.54 miles, Very Easy 9:50 min/mile
8/18/2012 [Saturday] 1:44:34 13.82 miles, Progression Run 35 warm up, 50 progression, 20 cooldown
Arbitrary splits: 8:13, 6:53, 6:18, 6:17, 6:18
[MPW = 67.09]
8/19/2012 [Sunday] 44:12 4.74 miles, Very Easy 9:19 min/mile
8/20/2012 [Monday] 58:14 6.46 miles, Easy 9:00 min/mile
35:00 3.65 miles, Very Easy 9:35 min/mile
8/21/2012 [Tuesday] 1:01:45 6.74 miles, Easy 9:09 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
8/22/2012 [Wednesday] 1:33:55 11.93 miles, CV Intervals [9 x 800m, 90s re] 3:04, 2:59, 2:59, 3:00, 2:58, 2:59, 2:57, 2:58, 3:00
8 x 30s fast, 60s recovery
25:00 2.54 miles, Very Easy 9:50 min/mile
8/23/2012 [Thursday] 59:50 6.32 miles, Very Easy 9:28 min/mile
42:20 4.80 miles, Very Easy 8:49 min/mile
8/24/2012 [Friday] 58:36 6.32 miles, Easy 9:16 min/mile
25:00 2.63 miles, Very Easy 9:30 min/mile
8/25/2012 [Saturday] 1:16:26 8.33 miles, Easy Hills 9:10 min/mile | Valley Forge trails
[MPW = 73.75]
8/26/2012 [Sunday] 1:29:36 10.66 miles, Fartlek [8 x 30s @5k, 60s easy] 8:24 min/mile | Last 20 mins @ moderate pace
8/27/2012 [Monday] 59:04 6.40 miles, Very Easy 9:13 min/mile
8/28/2012 [Tuesday] 58:02 6.44 miles, Easy 9:00 min/mile
34:38 3.84 miles, Very Easy 9:01 min/mile
8/29/2012 [Wednesday] 24:31 2.47 miles, Very Easy 9:55 min/mile
1:40:00 13.43 miles, Intervals [3 x 1200m @8k, 400m re] 4:23, 4:23, 4:23
4 x 1 min @5k, 2 min recov
8/30/2012 [Thursday] 58:00 6.69 miles, Easy 8:40 min/mile
34:49 3.74 miles, Very Easy 9:18 min/mile
8/31/2012 [Friday] 59:09 6.41 miles, Easy 9:13 min/mile
24:55 2.66 miles, Very Easy 9:22 min/mile
9/1/2012 [Saturday] 1:30:05 11.01 miles, Intervals [6 x 1 mile @HM, 90s re] 6:15, 6:15, 6:14, 6:12, 6:10, 6:11
3 x 200m @3k, 200m recov: 42, 41, 41
[MPW = 55.01]
9/2/2012 [Sunday] 49:19 5.72 miles, Easy 8:37 min/mile
9/3/2012 [Monday] 58:57 6.32 miles, Very Easy 9:19 min/mile
34:28 3.72 miles, Very Easy 9:15 min/mile
9/4/2012 [Tuesday] 59:01 6.02 miles, Very Easy 9:48 min/mile
24:45 2.60 miles, Very Easy 9:31 min/mile
9/5/2012 [Wednesday] 1:35:00 11.15 miles, 2 mile Tempo 6:44, 6:37
4 x 400m @5k, 400m recov 85, 88, 85, 85
25:02 2.66 miles, Very Easy 9:24 min/mile
9/6/2012 [Thursday] 58:18 5.74 miles, Very Easy 10:09 min/mile
34:41 3.64 miles, Very Easy 9:31 min/mile
9/7/2012 [Friday] 35:09 3.64 miles, Very Easy 9:39 min/mile
9/8/2012 [Saturday] 34:44 3.80 miles, Easy 9:08 min/mile
[MPW = 76.04]
9/9/2012 [Sunday] 48:20 5.96 miles, 5k race 17:41 | First split 5:42
47:30 5.14 miles, Very Easy 9:14 min/mile
9/10/2012 [Monday] 58:33 6.52 miles, Easy 8:58 min/mile
35:05 3.80 miles, Very Easy 9:13 min/mile
9/11/2012 [Tuesday] 58:33 6.27 miles, Easy 9:20 min/mile
24:32 2.68 miles, Very Easy 9:09 min/mile
9/12/2012 [Wednesday] 1:40:04 11.62 miles, CV Intervals [5 x 1k, 200m re] 3:43, 3:41, 3:43, 3:40, 3:41
3 x 200m @Mile pace, 200m recov | 37, 39, 40
25:10 2.66 miles, Very Easy 9:27 min/mile
9/13/2012 [Thursday] 58:18 5.86 miles, Very Easy 9:56 min/mile
34:54 3.76 miles, Very Easy 9:16 min/mile
9/14/2012 [Friday] 58:51 6.42 miles, Easy 9:10 min/mile
24:39 2.66 miles, Very Easy 9:16 min/mile
9/15/2012 [Saturday] 1:39:57 12.69 miles, Intervals [5 x 2k @Goal HM] 7:43, 7:38, 7:39, 7:38, 7:34 | 400m recov
[MPW = 70.83]
9/16/2012 [Sunday] 43:58 4.70 miles, Very Easy 9:21 min/mile
9/17/2012 [Monday] 58:06 6.36 miles, Easy 9:08 min/mile
34:48 4.00 miles, Very Easy 8:42 min/mile
9/18/2012 [Tuesday] 58:45 6.17 miles, Very Easy 9:31 min/mile
24:40 2.68 miles, Very Easy 9:12 min/mile
9/19/2012 [Wednesday] 1:36:21 11.90 miles, Intervals [8 x 1200m @8k, 400m re] 4:26, 4:25, 4:23, 4:22, 4:23 | New shoes
24:55 2.76 miles, Very Easy 9:01 min/mile
9/20/2012 [Thursday] 59:10 6.30 miles, Very Easy 9:23 min/mile
34:53 3.86 miles, Very Easy 9:02 min/mile
9/21/2012 [Friday] 58:25 6.62 miles, Easy 8:49 min/mile
25:03 2.76 miles, Very Easy 9:04 min/mile
9/22/2012 [Saturday] 1:38:18 12.72 miles, Intervals [3 x 2 miles @Goal HM] (6:07/6:04), (6:04/6:05), (6:07/6:04) | 2 min rest
4 x 1 minute @5k, 2 min recov
[MPW = 49.41]
9/23/2012 [Sunday] 43:57 4.74 miles, Very Easy 9:16 min/mile
9/24/2012 [Monday] 59:02 6.40 miles, Very Easy 9:13 min/mile
34:57 3.84 miles, Very Easy 9:06 min/mile
9/25/2012 [Tuesday] 59:20 6.16 miles, Very Easy 9:37 min/mile
24:52 2.74 miles, Very Easy 9:04 min/mile
9/26/2012 [Wednesday] 59:40 6.50 miles, Easy 9:10 min/mile | Left ankle hurts
9/27/2012 [Thursday] 59:46 6.10 miles, Very Easy 9:47 min/mile
9/28/2012 [Friday] 57:40 6.33 miles, Very Easy 9:06 min/mile | 3 x 100m strides
9/29/2012 [Saturday] 59:05 6.60 miles, Easy 8:57 min/mile
[MPW = 77.16]
9/30/2012 [Sunday] 1:40:00 12.20 miles, Intervals [3 x 1.55 miles @HM] 9:52 (+5s), 9:30, 9:32 (-5s) | 2 min rest
10/1/2012 [Monday] 58:58 6.62 miles, Very Easy 8:54 min/mile
35:06 4.00 miles, Very Easy 8:46 min/mile
10/2/2012 [Tuesday] 59:23 6.18 miles, Very Easy 9:36 min/mile
24:46 2.64 miles, Very Easy 9:22 min/mile
10/3/2012 [Wednesday] 1:39:56 11.65 miles, Intervals [8 x 400m @5k, 200m re] 84, 87, 88, 86, 86, 87, 85, 85 | Genesse trail
24:42 2.78 miles, Very Easy 8:53 min/mile
10/4/2012 [Thursday] 59:34 6.14 miles, Very Easy 9:42 min/mile
34:52 3.78 miles, Very Easy 9:13 min/mile
10/5/2012 [Friday] 59:20 6.42 miles, Very Easy 9:14 min/mile
25:06 2.62 miles, Very Easy 9:34 min/mile
10/6/2012 [Saturday] 1:38:22 12.13 miles, Intervals [2 x 3 miles @Goal HM] (6:09, 6:21, 6:16), (6:17, 6:40, 5:59)| 3 min rest
Split distances wrong, but locations consistent
[MPW = 67.40]
10/7/2012 [Sunday] 44:45 4.72 miles, Very Easy 9:28 min/mile
10/8/2012 [Monday] 59:00 6.44 miles, Very Easy 9:09 min/mile
35:02 3.80 miles, Very Easy 9:13 min/mile
10/9/2012 [Tuesday] 59:39 6.08 miles, Very Easy 9:48 min/mile
27:03 2.88 miles, Very Easy 9:23 min/mile
10/10/2012 [Wednesday] 1:38:32 11.54 miles, Intervals [3 x 1 mile @5k] 5:47, 5:58 (wind), 5:41 | 7.5 minutes recovery
24:58 2.60 miles, Very Easy 9:36 min/mile
10/11/2012 [Thursday] 1:00:01 6.08 miles, Very Easy 9:52 min/mile
35:00 3.64 miles, Very Easy 9:36 min/mile
10/12/2012 [Friday] 58:43 6.32 miles, Very Easy 9:17 min/mile
25:03 2.60 miles, Very Easy 9:38 min/mile
10/13/2012 [Saturday] 1:32:34 10.70 miles, 5k Continuous @CV 6:08, 5:56, 6:06, 0:34
[MPW = 31.15]
10/14/2012 [Sunday] 44:38 4.72 miles, Very Easy 9:27 min/mile
10/15/2012 [Monday] 44:31 4.66 miles, Very Easy 9:33 min/mile
10/16/2012 [Tuesday] 39:38 4.32 miles, Very Easy 9:10 min/mile
10/17/2012 [Wednesday] 35:00 3.66 miles, Very Easy 9:33 min/mile
10/18/2012 [Thursday] 58:58 7.51 miles, Intervals [3 x 1k @Goal HM] 3:48, 3:52, 3:50 | 600m recovery
3 x 200m @Mile, 200m recovery
10/19/2012 [Friday] 29:40 3.14 miles, Very Easy 9:26 min/mile
10/20/2012 [Saturday] 29:47 3.14 miles, Very Easy 9:29 min/mile
[MPW = 33.61]
10/21/2012 [Sunday] 1:40:05 14.45 miles, Empire State Half Marathon 83:05 | 6:19, 6:06, 6:30, 6:17, 6:12,
6:10, 6:25, 6:09, 6:09, 6:18,
6:20, 6:44, 7:19 (+ .1)
10/22/2012 [Monday] Off
10/23/2012 [Tuesday] 19:53 2.00 miles, Very Easy 9:56 min/mile
10/24/2012 [Wednesday] 24:47 2.48 miles, Very Easy 9:59 min/mile
10/25/2012 [Thursday] 29:40 2.80 miles, Very Easy 10:35 min/mile
10/26/2012 [Friday] 45:47 5.08 miles, Easy 9:00 min/mile | SFO
10/27/2012 [Saturday] 1:00:31 6.80 miles, Easy 8:53 min/mile
[MPW = 43.59]
10/28/2012 [Sunday] 30:00 2.85 miles, Very Easy 10:31 min/mile | Depart SFO | treadmill
10/29/2012 [Monday] 58:20 6.54 miles, Easy 8:55 min/mile
10/30/2012 [Tuesday] 58:46 7.02 miles, Easy 8:22 min/mile
10/31/2012 [Wednesday] 58:29 6.70 miles, Easy 8:43 min/mile
11/1/2012 [Thursday] 58:40 6.96 miles, Easy 8:25 min/mile
11/2/2012 [Friday] 48:39 6.00 miles, Easy 8:06 min/mile | ORD
11/3/2012 [Saturday] 1:13:21 7.52 miles, Easy 9:45 min/mile
[MPW = 49.15]
11/4/2012 [Sunday] 45:59 4.37 miles Very Easy 10:30 min/mile | Depart ORD
11/5/2012 [Monday] 58:31 6.66 miles, Easy 8:47 min/mile
11/6/2012 [Tuesday] 58:40 7.14 miles, Easy 8:12 min/mile
11/7/2012 [Wednesday] 58:37 6.70 miles, Easy 8:44 min/mile
11/8/2012 [Thursday] 58:35 6.84 miles, Very Easy 8:33 min/mile
11/9/2012 [Friday] 58:30 6.70 miles, Very Easy 8:43 min/mile
11/10/2012 [Saturday] 1:26:25 10.74 miles, Easy 8:02 min/mile
[MPW = 55.34]
11/11/2012 [Sunday] 58:51 6.86 miles, Very Easy 8:34 min/mile
11/12/2012 [Monday] 59:03 6.88 miles, Very Easy 8:34 min/mile
25:00 2.72 miles, Very Easy 9:11 min/mile
11/13/2012 [Tuesday] 57:56 6.80 miles, Very Easy 8:31 min/mile
11/14/2012 [Wednesday] 1:17:56 9.16 miles, Fartlek [10x20s strides, 100s re] 8:30 min/mile
11/15/2012 [Thursday] 58:47 6.82 miles, Easy 8:37 min/mile
11/16/2012 [Friday] 58:37 6.72 miles, Easy 8:43 min/mile
11/17/2012 [Saturday] 1:18:32 9.38 miles, CV Intervals 12 x 1 min, 2 min recovery
[MPW = 55.01]
11/18/2012 [Sunday] 59:10 6.94 miles, Very Easy 8:31 min/mile
11/19/2012 [Monday] 58:49 6.68 miles, Very Easy 8:48 min/mile
11/20/2012 [Tuesday] 58:45 6.72 miles, Very Easy 8:44 min/mile
11/21/2012 [Wednesday] 1:24:31 10.03 miles, Fartlek [10 x 30s hard, 90s re] 8:25 min/mile
11/22/2012 [Thursday] 57:57 6.66 miles, Very Easy 8:42 min/mile
11/23/2012 [Friday] 1:00:02 7.00 miles, Easy 8:34 min/mile
11/24/2012 [Saturday] 1:25:00 10.98 miles Progression Run Half easy, half moderate
7:44 min/mile | 6 x 20s strides
[MPW = 54.99]
11/25/2012 [Sunday] 45:13 5.00 miles, Very Easy 9:02 min/mile
11/26/2012 [Monday] 58:46 6.92 miles, Easy 8:29 min/mile
11/27/2012 [Tuesday] 58:30 6.78 miles, Very Easy 8:37 min/mile
11/28/2012 [Wednesday] 1:28:45 10.94 miles, Fartlek [12 x 1 min @5k, 1 min re] 8:06 min/mile
11/29/2012 [Thursday] 58:33 7.00 miles, Very Easy 8:21 min/mile
11/30/2012 [Friday] 58:36 6.92 miles, Very Easy 8:28 min/mile
12/1/2012 [Saturday] 1:29:52 11.43 miles, CV Intervals 5 x (3 min @CV, 12 min recovery)
[MPW = 48.66]
12/2/2012 [Sunday] 44:03 5.00 miles, Very Easy 8:48 min/mile
12/3/2012 [Monday] 58:30 6.92 miles, Very Easy 8:27 min/mile
12/4/2012 [Tuesday] 59:22 6.92 miles, Very Easy 8:34 min/mile | New shoes
12/5/2012 [Wednesday] 1:27:39 11.08 miles, 15 min Tempo 6 x 10s hill charges, 6 x 20s @Mile
12/6/2012 [Thursday] 58:44 6.94 miles, Easy 8:27 min/mile
12/7/2012 [Friday] 58:08 6.78 miles, Easy 8:34 min/mile
12/8/2012 [Saturday] 43:57 5.02 miles, Very Easy 8:45 min/mile | Tired from BOS yesterday
[MPW = 47.04]
12/9/2012 [Sunday] 1:32:20 12.56 miles, 30 min Tempo 6:27 tempo pace | 8 x 30s hard, 30s recov
12/10/2012 [Monday] 58:32 6.92 miles, Very Easy 8:27 min/mile
12/11/2012 [Tuesday] 29:51 3.30 miles, Very Easy 9:02 min/mile | Sick
12/12/2012 [Wednesday] 29:45 3.34 miles, Very Easy 8:54 min/mile
12/13/2012 [Thursday] 58:55 6.98 miles, Easy 8:26 min/mile | Feeling better
12/14/2012 [Friday] 58:52 6.74 miles, Easy 8:44 min/mile
12/15/2012 [Saturday] 58:25 7.20 miles, Easy 8:06 min/mile | 6 x 10s strides
[MPW = 53.91]
12/16/2012 [Sunday] 1:22:57 9.54 miles, CV Intervals [8 x 2 min, 1 min re] 8:41 min/mile
12/17/2012 [Monday] 58:49 6.94 miles, Easy 8:28 min/mile
12/18/2012 [Tuesday] 29:37 3.32 miles, Very Easy 8:55 min/mile | LGA
12/19/2012 [Wednesday] 1:22:19 10.02 miles, Tempo Cutdown Intervals 4 x 7 minutes, 90s rest
6:37, 6:25, 6:17, 6:08
6 x 15s strides
12/20/2012 [Thursday] 58:51 6.80 miles, Very Easy 8:39 min/mile
12/21/2012 [Friday] 58:38 6.78 miles, Very Easy 8:38 min/mile
12/22/2012 [Saturday] 1:20:51 10.51 miles, CV Intervals [5x3 mins, 90s re] 8 x 100m strides
[MPW = 54.55]
12/23/2012 [Sunday] 44:01 5.10 miles, Very Easy 8:37 min/mile
12/24/2012 [Monday] 58:46 6.82 miles, Very Easy 8:37 min/mile
12/25/2012 [Tuesday] 1:01:42 6.86 miles, Very Easy 8:59 min/mile
12/26/2012 [Wednesday] 1:30:01 10.93 miles, Fartlek [11 x 45s fast, 75s recov] 8:14 min/mile
12/27/2012 [Thursday] 58:31 6.36 miles, Very Easy 9:12 min/mile | Snow on the ground
12/28/2012 [Friday] 1:07:40 7.73 miles, Very Easy 8:45 min/mile | Extra 7 mins waiting for James, icy
12/29/2012 [Saturday] 1:30:00 10.75 miles, Threshold Intervals [6 x 1200m] Treadmill, interval pace 6:18-6:08 | 60s recovery
[MPW = 49.98]
12/30/2012 [Sunday] 45:00 4.88 miles, Very Easy 9:13 min/mile | Treadmill
12/31/2012 [Monday] 58:04 6.70 miles, Very Easy 8:40 min/mile
1/1/2013 [Tuesday] 1:00:00 6.22 miles, Very Easy 9:38 min/mile | Treadmill
1/2/2013 [Wednesday] 1:20:00 8.66 miles, Fartlek [15 x 1 minute @5k] 9:14 min/mile | 1 min recovery | Treadmill
1/3/2013 [Thursday] 58:21 6.80 miles, Easy 8:34 min/mile
1/4/2013 [Friday] 58:59 6.84 miles, Very Easy 8:37 min/mile
1/5/2013 [Saturday] 1:20:00 9.88 miles, Tempo Intervals [2 x 3 miles] 6:49 pace | 1 mile recov | Treadmill
6 x 100m strides
[MPW = 55.73]
1/6/2013 [Sunday] 43:57 4.96 miles, Very Easy 8:51 min/mile
1/7/2013 [Monday] 58:36 7.02 miles, Easy 8:20 min/mile
1/8/2013 [Tuesday] 58:45 7.02 miles, Very Easy 8:22 min/mile
1/9/2013 [Wednesday] 1:28:34 11.03 miles, 2 mile Tempo 15 x 30s @3k, 30s recovery
1/10/2013 [Thursday] 59:15 6.92 miles, Very Easy 8:33 min/mile
1/11/2013 [Friday] 58:26 6.84 miles, Very Easy 8:32 min/mile
1/12/2013 [Saturday] 1:33:25 11.94 miles CV Intervals [6 x 800m, 200m re] 2:55, 2:58, 2:56, 2:56, 2:56
4 x 200m @Mile, 200m recovery
[MPW = 55.18]
1/13/2013 [Sunday] 44:19 5.16 miles, Very Easy 8:35 min/mile
1/14/2013 [Monday] 58:34 7.02 miles, Easy 8:20 min/mile
1/15/2013 [Tuesday] 58:42 7.08 miles, Easy 8:17 min/mile
1/16/2013 [Wednesday] 1:23:50 10.73 miles, Intervals [5 x 1 mile @HM, 90s re] 6:18, 6:13, 6:12, 6:09, 6:06
1/17/2013 [Thursday] 58:28 7.02 miles, Very Easy 8:19 min/mile
1/18/2013 [Friday] 58:51 7.08 miles, Easy 8:18 min/mile
1/19/2013 [Saturday] 1:30:00 11.09 miles, Fartlek 4 x (60s, 45s, 30s, 15s) @5k/3k
Equal recovery, 1 min between sets
[MPW = 48.62]
1/20/2013 [Sunday] 44:54 5.20 miles, Very Easy 8:38 min/mile | Extremely windy
1/21/2013 [Monday] 58:31 7.02 miles, Easy 8:20 min/mile
1/22/2013 [Tuesday] 55:34 6.84 miles, Easy 8:07 min/mile | -10 windchill, cut it short
1/23/2013 [Wednesday] 1:20:00 8.33 miles, CV Intervals [6 x 1km, 200m re] Treadmill, ~6:07 pace | 6 x 100m strides
1/24/2013 [Thursday] 45:34 5.10 miles, Very Easy 8:56 min/mile | Snow on ground, weather still awful
1/25/2013 [Friday] 58:33 6.79 miles, Very Easy 8:37 min/mile
1/26/2013 [Saturday] 1:17:33 9.34 miles, Fartlek [15 x 60s @5k, 60s re] 8:18 min/mile | Snowy
[MPW = 49.34]
1/27/2013 [Sunday] 43:23 4.70 miles, Very Easy 9:13 min/mile
1/28/2013 [Monday] 55:44 6.52 miles, Very Easy 8:32 min/mile
1/29/2013 [Tuesday] 58:25 6.76 miles, Very Easy 8:38 min/mile
1/30/2013 [Wednesday] 1:30:54 11.70 miles, Intervals 2 x 2 miles @HM, 1 x 1 mile @HM | 3 min recov
(6:11, 6:08), (6:10, 6:06), 6:08
8 x 75m @Mile
1/31/2013 [Thursday] 29:37 3.42 miles, Very Easy 8:39 min/mile | Extremely windy
2/1/2013 [Friday] 1:00:33 6.90 miles, Very Easy 8:46 min/mile
2/2/2013 [Saturday] 1:17:19 9.34 miles, Fartlek [11 x 45s @3k, 75s re] 8:16 min/mile
[MPW = 50.84]
2/3/2012 [Sunday] 44:13 5.06 miles, Very Easy 8:44 min/mile
2/4/2013 [Monday] 58:15 6.72 miles, Very Easy 8:40 min/mile
2/5/2013 [Tuesday] 58:51 6.68 miles, Very Easy 8:48 min/mile
2/6/2013 [Wednesday] 1:15:06 9.11 miles, CV Intervals [7 x 1km, 200m re] 4 x 150m @Mile | Treadmill
2/7/2013 [Thursday] 58:54 6.96 miles, Very Easy 8:27 min/mile
2/8/2013 [Friday] 58:37 6.78 miles, Very Easy 8:38 min/mile
2/9/2013 [Saturday] 1:20:00 9.53 miles, Intervals [3 x 1.5 miles @HM] 9:27, 9:17, 9:05 | 2 min recov | Treadmill
[MPW = 51.40]
2/10/2013 [Sunday] 44:05 4.80 miles, Very Easy 9:11 min/mile
2/11/2013 [Monday] 58:30 6.68 miles, Very Easy 8:45 min/mile
2/12/2013 [Tuesday] 59:55 6.78 miles, Very Easy 8:50 min/mile | New shoes
2/13/2013 [Wednesday] 1:16:52 9.34 miles, Fartlek 4 x (60s, 45s, 30s, 15s) @5k/3k
2/14/2013 [Thursday] 58:28 6.68 miles, Very Easy 8:45 min/mile
2/15/2013 [Friday] 57:58 6.78 miles, Very Easy 8:32 min/mile
2/16/2013 [Saturday] 1:18:42 10.34 miles, Very Easy 6:14, 6:11, 6:07, 6:00
[MPW = 45.10]
2/17/2013 [Sunday] 44:38 4.96 miles, Very Easy 8:59 min/mile
2/18/2013 [Monday] 58:23 6.84 miles, Easy 8:32 min/mile
2/19/2013 [Tuesday] 58:37 6.94 miles, Easy 8:26 min/mile
2/20/2013 [Wednesday] 1:24:22 10.00 miles, 2 mile Tempo 6:52, 6:45 | Very strong winds
Intervals [6 x 400m @5k, 400m re] 85, 91, 89, 89, 90, 86
2/21/2013 [Thursday] 25:00 2.72 miles, Very Easy 9:11 min/mile | Extreme cold & wind
2/22/2013 [Friday] 58:18 6.92 miles, Easy 8:40 min/mile
2/23/2013 [Saturday] 1:00:00 6.72 miles, Intervals [3 x 1 mile @HM, 90s re] Treadmill | Felt sick, bailed midworkout
[MPW = 55.16]
2/24/2013 [Sunday] 58:47 6.74 miles, Very Easy 8:43 min/mile
2/25/2013 [Monday] 59:06 6.90 miles, Very Easy 8:33 min/mile
2/26/2013 [Tuesday] 58:50 6.90 miles, Easy 8:31 min/mile
2/27/2013 [Wednesday] 1:20:53 10.40 miles, CV Intervals [8 x 1km, 200m re] 3:47, 3:48, 3:47, 3:44, 3:43, 3:43, 3:45, 3:46
Rained the whole time | 3 x 200m strides
2/28/2013 [Thursday] 59:07 6.74 miles, Very Easy 8:46 min/mile
3/1/2013 [Friday] 58:46 6.74 miles, Very Easy 8:43 min/mile
3/2/2013 [Saturday] 1:27:24 10.74 miles, Intervals [3 x 2 miles @HM-MP] (7:00, 6:47), (6:21, 6:17), (6:45, 6:48)
3 min recovery | Ugh
[MPW = 54.03]
3/3/2013 [Sunday] 44:07 4.84 miles, Very Easy 9:06 min/mile
3/4/2013 [Monday] 58:39 6.72 miles, Very Easy 8:43 min/mile
3/5/2013 [Tuesday] 58:11 6.70 miles, Very Easy 8:41 min/mile
3/6/2013 [Wednesday] 1:26:53 11.21 miles, 2 mile Tempo + 12 x 1 min @5k 1 minute recovery between reps
3/7/2013 [Thursday] 58:54 6.72 miles, Very Easy 8:45 min/mile
3/8/2013 [Friday] 59:25 6.62 miles, Very Easy 8:58 min/mile
3/9/2013 [Saturday] 1:29:31 11.22 miles, Intervals [5 x 1 mile @HM] 6:13, 6:12, 6:07, 6:09, 6:09
3 x 200m @3k (40, 40, 40)
[MPW = 48.60]
3/10/2013 [Sunday] 44:06 4.90 miles, Very Easy 9:00 min/mile
3/11/2013 [Monday] 58:25 6.62 miles, Very Easy 8:49 min/mile
3/12/2013 [Tuesday] 58:37 6.80 miles, Very Easy 8:37 min/mile
3/13/2013 [Wednesday] 1:22:48 10.25 miles, Fartlek [16 x 30s @5k, 30s recov] 8:04 min/mile
3/14/2013 [Thursday] 58:34 6.88 miles, Easy 8:30 min/mile
3/15/2013 [Friday] 32:59 3.76 miles, Very Easy 8:46 min/mile | Tired from school
3/16/2013 [Saturday] 1:14:18 9.39 miles, Fartlek 1-2-3-4-4-3-2-1 @Tempo/CV
Equal recoveries | Still tired
[MPW = 37.46]
3/17/2013 [Sunday] 43:19 5.16 miles, Very Easy 8:23 min/mile
3/18/2013 [Monday] 58:11 7.00 miles, Easy 8:18 min/mile
3/19/2013 [Tuesday] 58:36 7.00 miles, Easy 8:22 min/mile
3/20/2013 [Wednesday] 32:53 3.76 miles, Very Easy 8:44 min/mile | Sick with a cold
3/21/2013 [Thursday] 32:22 3.76 miles, Very Easy 8:36 min/mile
3/22/2013 [Friday] 32:20 3.76 miles, Very Easy 8:35 min/mile
3/23/2013 [Saturday] 58:42 7.02 miles, Easy 8:21 min/mile | Starting to feel better
[MPW = 60.14]
3/24/2013 [Sunday] 1:28:39 10.66 miles, Easy Long Run 8:18 min/mile
3/25/2013 [Monday] 57:53 6.82 miles, Very Easy 8:29 min/mile
3/26/2013 [Tuesday] 58:12 6.82 miles, Very Easy 8:32 min/mile
3/27/2013 [Wednesday] 1:22:27 10.68 miles, CV Intervals [6 x 1km, 200m re] 3:41, 3:41, 3:40, 3:39, 3:40, 3:40
3 x 200m @3k (39, 39, 39)
3/28/2013 [Thursday] 58:29 6.82 miles, Very Easy 8:34 min/mile
3/29/2013 [Friday] 58:27 6.84 miles, Very Easy 8:32 min/mile
3/30/2013 [Saturday] 1:29:36 11.50 miles, Intervals [3 x 1.5 miles @HM] 9:29, 9:04, 9:24 | 2 min rest
[MPW = 23.70]
3/31/2013 [Sunday] 43:54 5.04 miles, Very Easy 8:42 min/mile
4/1/2013 [Monday] 33:24 3.76 miles, Very Easy 8:52 min/mile | Hip strain
4/2/2013 [Tuesday] 58:36 6.94 miles, Very Easy 8:26 min/mile
4/3/2013 [Wednesday] 19:57 2.16 miles, Very Easy 9:14 min/mile | Hurts quite a bit
4/4/2013 [Thursday] Off Taking a day to heal up, feeling better
4/5/2013 [Friday] 32:49 3.76 miles, Very Easy 8:43 min/mile | Better, but still hurts
4/6/2013 [Saturday] 20:06 2.04 miles, Very Easy 9:51 min/mile | Hills aren't good for this injury
[MPW = 19.39]
4/7/2013 [Sunday] 21:53 2.77 miles, Very Easy 8:02 min/mile | 8 x 100m strides
4/8/2013 [Monday] 23:59 2.77 miles, Very Easy 8:49 min/mile
4/9/2013 [Tuesday] 23:31 2.77 miles, Very Easy 8:29 min/mile
4/10/2013 [Wednesday] 23:55 2.77 miles, Very Easy 8:38 min/mile
4/11/2013 [Thursday] 23:47 2.77 miles, Very Easy 8:35 min/mile
4/12/2013 [Friday] 23:39 2.77 miles, Very Easy 8:32 min/mile
4/13/2013 [Saturday] 23:13 2.77 miles, Very Easy 8:22 min/mile
[MPW = 8.51]
4/14/2013 [Sunday] 31:46 3.91 miles, Very Easy 8:07 min/mile
4/15/2013 [Monday] 19:54 2.30 miles, Very Easy 8:39 min/mile
4/16/2013 [Tuesday] Off
4/17/2013 [Wednesday] Off
4/18/2013 [Thursday] 40:00 Elliptical, first day of PT
4/19/2013 [Friday] 19:39 2.30 miles, Very Easy 8:32 min/mile
1:00:00 Elliptical
4/20/2013 [Saturday] 1:00:00 Elliptical
[MPW = 19.60]
4/21/2013 [Sunday] 19:15 2.30 miles, Very Easy 8:22 min/mile
1:00:00 Elliptical
4/22/2013 [Monday] 1:00:00 Elliptical
4/23/2013 [Tuesday] 30:12 3.17 miles, Very Easy 9:30 min/mile
4/24/2013 [Wednesday] 45:06 5.46 miles, Easy 8:15 min/mile | All better
4/25/2013 [Thursday] 42:53 5.25 miles, Very Easy Hills made it hurt again
4/26/2013 [Friday] 13:34 1.36 miles, Very Easy Still kind of achy
30:00 Elliptical
4/27/2013 [Saturday] 20:18 2.06 miles, Very Easy 9:51 min/mile
[MPW = 49.83]
4/28/2013 [Sunday] 1:00:24 6.96 miles, Very Easy 8:40 min/mile
4/29/2013 [Monday] 58:29 7.15 miles, Easy 8:10 min/mile
4/30/2013 [Tuesday] 58:06 7.15 miles, Easy 8:07 min/mile
5/1/2013 [Wednesday] 57:46 7.12 miles, Easy 8:06 min/mile | Hills tightened it up a bit
5/2/2013 [Thursday] 58:48 7.15 miles, Very Easy 8:13 min/mile
5/3/2013 [Friday] 58:32 7.15 miles, Very Easy 8:11 min/mile | New shoes
5/4/2013 [Saturday] 57:45 7.15 miles, Easy 8:04 min/mile | 4 x 10s strides
[MPW = 55.86]
5/5/2013 [Sunday] 57:16 7.15 miles, Easy 8:00 min/mile | 6 x 15s strides
5/6/2013 [Monday] 58:54 7.16 miles, Easy 8:13 min/mile | With hills, felt good!
5/7/2013 [Tuesday] 1:00:11 7.51 miles, Easy 8:00 min/mile | 8 x 15s strides
5/8/2013 [Wednesday] 1:19:49 10.23 miles, Easy 7:48 min/mile
5/9/2013 [Thursday] 59:17 7.08 miles, Easy 8:22 min/mile
5/10/2013 [Friday] 58:07 6.88 miles, Very Easy 8:26 min/mile
5/11/2013 [Saturday] 1:20:03 9.85 miles, Fartlek [8 x 1 min @10k, 4 min re] 8:07 min/mile
[MPW = 48.71]
5/12/2013 [Sunday] 58:19 6.74 miles, Very Easy 8:39 min/mile
5/13/2013 [Monday] 58:40 6.88 miles, Easy 8:31 min/mile
5/14/2013 [Tuesday] 58:46 6.89 miles, Easy 8:31 min/mile
5/15/2013 [Wednesday] 1:15:00 9.41 miles, Fartlek [12 x 30s fast, 60s recov] 7:58 min/mile
5/16/2013 [Thursday] 58:18 6.89 miles, Easy 8:27 min/mile
5/17/2013 [Friday] 59:22 6.86 miles, Easy 8:30 min/mile
5/18/2013 [Saturday] 44:49 5.04 miles, Very Easy 8:53 min/mile | Graduation day!
[MPW = 52.86]
5/19/2013 [Sunday] 1:29:36 11.06 miles, Fartlek [10x2 mins @HM, 1 min re] 8:06 min/mile
5/20/2013 [Monday] 58:53 6.82 miles, Very Easy 8:38 min/mile
5/21/2013 [Tuesday] 1:20:28 8.40 miles, Easy Hills 9:34 min/mile | Camel's Ledge with Chris
5/22/2013 [Wednesday] 58:58 6.88 miles, Very Easy 8:34 min/mile
5/23/2013 [Thurday] 58:46 6.82 miles, Easy 8:37 min/mile
5/24/2013 [Friday] 58:38 6.90 miles, Easy 8:29 min/mile
5/25/2013 [Saturday] 52:22 5.98 miles, Very Easy 8:45 min/mile
[MPW = 57.23]
5/26/2013 [Sunday] 1:25:46 10.28 miles, CV Intervals [6x3 mins, 2 min re] 8:20 min/mile
5/27/2013 [Monday] 57:56 7.00 miles, Very Easy 8:16 min/mile
5/28/2013 [Tuesday] 58:19 6.72 miles, Easy 8:40 min/mile
5/29/2013 [Wednesday] 1:18:34 9.80 miles, Fartlek [4 x 120/60/30, 2 min btw sets]
5/30/2013 [Thursday] 58:33 6.62 miles, Very Easy 8:50 min/mile
5/31/2013 [Friday] 58:37 6.51 miles, Very Easy 9:00 min/mile
6/1/2013 [Saturday] 1:19:52 10.30 miles, Fartlek [6 x 3 mins hard, 3 easy] 7:45 min/mile
[MPW = 50.91]
6/2/2013 [Sunday] 44:09 4.77 miles, Very Easy 9:15 min/mile
6/3/2013 [Monday] 57:59 6.82 miles, Very Easy 8:30 min/mile
6/4/2013 [Tuesday] 58:07 6.92 miles, Very Easy 8:23 min/mile
6/5/2013 [Wednesday] 1:26:21 11.90 miles, Fartlek 10 x 2 min hard, 1 min recov
6/6/2013 [Thursday] 58:26 6.15 miles, Easy 9:30 min/mile
6/7/2013 [Friday] 35:00 3.25 min/mile Very Easy 10:45 min/mile | Depart for Chicago
6/8/2013 [Saturday] 1:26:03 11.10 miles, Tempo Intervals 10/8/6/4/2 mins, 2 min recov
[MPW = 45.99]
6/9/2013 [Sunday] 1:05:17 7.96 miles, Very Easy 8:12 min/mile
6/10/2013 [Monday] 56:59 6.90 miles, Easy 8:15 min/mile
6/11/2013 [Tuesday] 30:00 2.79 miles Very Easy 10:45 min/mile | Back from Chicago, very tired
6/12/2013 [Wednesday] 1:07:19 7.88 miles, Easy 8:32 min/mile | Very tired, skipped workout
6/13/2013 [Thursday] 58:01 6.68 miles, Very Easy 8:41 min/mile
6/14/2013 [Friday] 57:52 6.86 miles Easy 8:26 min/mile
6/15/2013 [Saturday] 58:25 6.92 miles, Easy 8:26 min/mile | Moving workout to tomorrow
[MPW = 55.84]
6/16/2013 [Sunday] 1:25:14 10.88 miles, Tempo Intervals [2 x 10 mins, 1 x 5 mins, 2 min re]
6/17/2013 [Monday] 57:09 6.50 miles, Easy 8:47 min/mile
25:00 2.42 miles, Very Easy 10:19 min/mile
6/18/2013 [Tuesday] 57:53 6.40 miles, Very Easy 9:02 min/mile
6/19/2013 [Wednesday] 58:09 6.40 miles Very Easy 9:05 min/mile | Sore from a basketball game
6/20/2013 [Thursday] 58:30 6.46 miles, Very Easy 9:03 min/mile
6/21/2013 [Friday] 57:41 6.78 miles, Easy 8:30 min/mile
6/22/2013 [Saturday] 1:20:10 10.00 miles, Intervals 4 x (2x200m, 1x400m), R-pace, equal recov
[38, 40, 89], [39, 40, 83],
[41, 41, 84], [39, 39, 81]
[MPW = 33.79]
6/23/2013 [Sunday] 43:46 5.00 miles, Very Easy 8:45 min/mile
6/24/2013 [Monday] 58:01 6.62 miles, Very Easy 8:45 min/mile Pain under knuckle of 2nd toe
6/25/2013 [Tuesday] 9:41 1.02 miles, Very Easy Still painful
6/26/2013 [Wednesday] Off | Hurts quite a bit
6/27/2013 [Thursday] 28:53 3.44 miles, Very Easy 8:23 min/mile
6/28/2013 [Friday] 57:46 6.86 miles, Easy 8:25 min/mile
6/29/2013 [Saturday] 1:27:35 10.85 miles, Easy 8:04 min/mile | 6 x 15s strides
[MPW = 49.80]
6/30/2013 [Sunday] 43:35 4.72 miles Very Easy 9:14 min/mile
7/1/2013 [Monday] 1:29:36 10.86 miles, Easy Hills 8:15 min/mile
7/2/2013 [Tuesday] 58:40 6.86 miles, Very Easy 8:33 min/mile
7/3/2013 [Wednesday] 58:15 6.70 miles, Very Easy 8:41 min/mile
7/4/2013 [Thursday] 43:25 5.16 miles, Easy 8:24 min/mile
7/5/2013 [Friday] 58:52 6.80 miles, Very Easy 8:39 min/mile
7/6/2013 [Saturday] 1:16:11 8.70 miles, 2 mile Tempo 2 x 200m R-pace | Too hot out
[MPW = 49.88]
7/7/2013 [Sunday] 58:58 6.86 miles, Very Easy 8:35 min/mile
7/8/2013 [Monday] 58:14 6.65 miles, Very Easy 8:45 min/mile
7/9/2013 [Tuesday] 58:03 6.69 miles, Easy 8:40 min/mile
7/10/2013 [Wednesday] 1:18:36 9.52 miles, Tempo 20 min tempo + strides
7/11/2013 [Thursday] 58:25 6.49 miles, Very Easy 9:00 min/mile
7/12/2013 [Friday] 58:16 6.65 miles, Very Easy 8:45 min/mile
7/13/2013 [Saturday] 57:09 7.02 miles, Easy 8:08 min/mile
[MPW = 55.89]
7/14/2013 [Sunday] 1:29:44 11.22 miles, Progression Run 30 easy, 30 moderate, 30 tempo
7/15/2013 [Monday] 58:18 6.85 miles, Easy 8:30 min/mile
7/16/2013 [Tuesday] 58:44 6.77 miles, Easy 8:40 min/mile
7/17/2013 [Wednesday] 1:21:03 10.22 miles, Fartlek 4 x 90/90, 8 x 45/45 fast
7/18/2013 [Thursday] 43:13 4.80 miles, Very Easy 9:00 min/mile
7/19/2013 [Friday] 1:17:58 9.14 miles, Intervals [4 x 1 mile, 2 min rest] 6:13, 6:14, 6:13, 6:12 (5k + 30s)
7/20/2013 [Saturday] 59:12 6.89 miles, Easy 8:35 min/mile
[MPW = 55.79]
7/21/2013 [Sunday] 1:28:11 10.37 miles, Easy 8:30 min/mile
7/22/2013 [Monday] 43:54 5.02 miles, Very Easy 8:44 min/mile
7/23/2013 [Tuesday] 58:22 6.73 miles, Very Easy 8:40 min/mile
7/24/2013 [Wednesday] 1:18:45 9.02 miles, CV Intervals [7 x 800m, 90s re] 3:04, 3:00, 3:01, 3:01, 2:59, 3:00, 2:59
3 x 30s fast, 90s recovery
7/25/2013 [Thursday] 59:09 6.89 miles, Very Easy 8:35 min/mile
7/26/2013 [Friday] 59:10 6.96 miles, Easy 8:30 min/mile
7/27/2013 [Saturday] 1:25:31 10.80 miles, 4 mile Tempo 6:35, 6:28, 6:25, 6:21
4 x 200m fast, 200m rest
[MPW = 52.42]
7/28/2013 [Sunday] 44:38 5.05 miles, Very Easy 8:50 min/mile
7/29/2013 [Monday] 57:43 6.72 miles, Easy 8:35 min/mile
7/30/2013 [Tuesday] 58:59 6.93 miles, Easy 8:30 min/mile
7/31/2013 [Wednesday] 1:19:30 8.56 miles, R Intervals (2 x [5x200, 1x400]) 40, 43, 40, 40, 40, 79
40, 41, 40, 41, 37, 75 | Full rest
8/1/2013 [Thursday] 58:43 6.90 miles, Very Easy 8:30 min/mile
8/2/2013 [Friday] 58:35 6.44 miles, Very Easy 8:40 min/mile
8/3/2013 [Saturday] 1:35:14 11.82 miles, Intervals [3 x 1.5 miles @HM] 9:29, 9:26, 9:19 | 800m recov
[MPW = 53.78]
8/4/2013 [Sunday] 44:20 5.01 miles, Very Easy 8:50 min/mile
8/5/2013 [Monday] 59:06 6.95 miles, Easy 8:30 min/mile
8/6/2013 [Tuesday] 58:48 6.91 miles, Easy 8:30 min/mile
8/7/2013 [Wednesday] 1:26:14 9.57 miles, CV Intervals [5 x 1200m, 400m re] 4:38, 4:31, 4:30, 4:27, 4:31
3 x 25s @R pace
8/8/2013 [Thursday] 58:46 6.78 miles, Very Easy 8:40 min/mile
8/9/2013 [Friday] 58:32 6.75 miles, Very Easy 8:40 min/mile
8/10/2013 [Saturday] 1:37:49 11.81 miles, 3 mile Tempo, 1 easy, 1 @~CV 6:44, 6:33, 6:29, 8:02, 6:26
8 x 10s hills
[MPW = 47.31]
8/11/2013 [Sunday] 43:57 5.04 miles, Very Easy 8:43 min/mile
8/12/2013 [Monday] 58:48 6.85 miles, Easy 8:35 in/mile
8/13/2013 [Tuesday] 42:57 5.00 miles, Very Easy 8:35 min/mile
8/14/2013 [Wednesday] 59:13 6.96 miles, Easy 8:30 min/mile
8/15/2013 [Thursday] 1:24:18 9.82 miles, R Intervals (5x[200m, 400m, 200m]) (39, 85, 38), (41, 80, 37),
(39, 80, 39), (40, 79, 37),
(40, 78, 38)
8/16/2013 [Friday] 58:37 6.69 miles, Very Easy 8:45 min/mile
8/17/2013 [Saturday] 58:31 6.95 miles, Easy 8:25 min/mile
[MPW = 59.48]
8/18/2013 [Sunday] 1:28:30 11.32 miles, Intervals [5 x 1 mile @HM] 6:12, 6:10, 6:08, 6:05, 6:00 | 90s re
4 x 30s fast
8/19/2013 [Monday] 58:48 6.78 miles, Easy 8:40 min/mile
8/20/2013 [Tuesday] 58:26 6.87 miles, Easy 8:30 min/mile
8/21/2013 [Wednesday] 1:29:51 10.57 miles, R Intervals (6x[200m, 200m, 400m]) (43, 41, 83), (40, 38, 82),
(40, 38, 79), (41, 38, 80),
(42, 37, 82), (39, 39, 81)
8/22/2013 [Thursday] 58:29 6.88 miles, Easy 8:30 min/mile
8/23/2013 [Friday] 58:28 6.74 miles, Very Easy 8:40 min/mile
8/24/2013 [Saturday] 1:22:47 10.32 miles, CV Intervals [5 x 1200m, 400m re] 4:32, 4:28, 4:29, 4:25, 4:26
[MPW = 45.18]
8/25/2013 [Sunday] 44:22 4.92 miles, Very Easy 9:00 min/mile
8/26/2013 [Monday] 58:22 6.73 miles, Easy 8:40 min/mile
8/27/2013 [Tuesday] 53:50 6.27 miles, Easy 8:35 min/mile
8/28/2013 [Wednesday] 1:21:36 10.07 miles, 3x400m @5k, 2 mi tempo, 3x400 86, 90, 84, (6:33, 6:32), 85, 88, 85 | 400m rest
8/29/2013 [Thursday] 54:06 6.30 miles, Very Easy 8:35 min/mile
8/30/2013 [Friday] 50:42 5.95 miles, 800m time trial 2:22, 98% effort
8/31/2013 [Saturday] 44:17 4.94 miles, Very Easy 8:57 min/mile
[MPW = 45.24]
9/1/2013 [Sunday] 34:04 3.72 miles, Very Easy 9:09 min/mile
9/2/2013 [Monday] 38:00 5.85 miles, 5k race 17:56 | 5:40, 5:49, 6:45
9/3/2013 [Tuesday] 59:22 6.72 miles, Very Easy 8:50 min/mile
9/4/2013 [Wednesday] 58:56 6.73 miles, Very Easy 8:45 min/mile
9/5/2013 [Thursday] 58:28 6.74 miles, Easy 8:40 min/mile
9/6/2013 [Friday] 1:15:29 8.82 miles, 4 mile Tempo 6:38, 6:38, 6:32, 6:31 | 8 x 50m hill charges
9/7/2013 [Saturday] 58:53 6.66 miles, Very Easy 8:50 min/mile
[MPW = 56.57]
9/8/2013 [Sunday] 1:27:19 10.54 miles, Long Run 8:17 min/mile
9/9/2013 [Monday] 58:19 6.86 miles, Easy 8:30 min/mile
9/10/2013 [Tuesday] 58:08 6.77 miles, Easy 8:35 min/mile
9/11/2013 [Wednesday] 1:17:00 9.17 miles, CV Intervals [6 x 1k, 200m re] 3:44, 3:40, 3:38, 3:39, 3:40, 3:39 | 8 x 100m strides
9/12/2013 [Thursday] 57:46 6.66 miles, Very Easy 8:40 min/mile
9/13/2013 [Friday] 48:08 5.50 miles, Very Easy 8:45 min/mile
9/14/2013 [Saturday] 1:27:08 11.07 miles, Progression run 6:47, 6:41, 6:34, 6:30, 6:30, 6:24
[MPW = 52.67]
9/15/2013 [Sunday] 44:34 5.24 miles, Very Easy 8:30 min/mile
9/16/2013 [Monday] 58:20 6.86 miles, Easy 8:30 min/mile
9/17/2013 [Tuesday] 59:06 6.81 miles, Easy 8:40 min/mile
9/18/2013 [Wednesday] 1:29:36 10.38 miles, R Intervals [8 x 400m, 400m re] 78, 79, 78, 78, 76, 76, 77, 77
9/19/2013 [Thursday] 58:23 6.40 miles, Easy 9:07 min/mile
9/20/2013 [Friday] 57:29 6.63 miles, Very Easy 8:40 min/mile
9/21/2013 [Saturday] 1:23:22 10.35 miles, Intervals [4 x 1.5 miles @HM] 4 min recovery
[MPW = 56.69]
9/22/2013 [Sunday] 44:29 5.02 miles, Very Easy 8:51 min/mile
9/23/2013 [Monday] 59:55 6.91 miles, Easy 8:40 min/mile
9/24/2013 [Tuesday] 58:37 6.82 miles, Easy 8:35 min/mile
9/25/2013 [Wednesday] 1:14:37 8.66 miles, Intervals [4 x 800m @5k, 400m re] 2:48, 2:51, 2:49, 2:51
4 x 200m @R | 38, 38, 39, 38
9/26/2013 [Thursday] 58:45 5.86 miles, Very Easy 10:00 min/mile
9/27/2013 [Friday] 1:01:21 6.34 miles, Easy 9:40 min/mile | New shoes
9/28/2013 [Saturday] 57:09 6.01 miles, Easy 9:30 min/mile
[MPW = 59.87]
9/29/2013 [Sunday] 1:30:20 11.07 miles, HM Intervals, 3/2/1, 4 min re 6:11, 6:13, 6:15, 6:19, bailed
Felt terrible today.
9/30/2013 [Monday] 57:57 6.10 miles, Very Easy 9:30 min/mile
10/1/2013 [Tuesday] 57:57 5.70 miles, Very Easy 10:10 min/mile
10/2/2013 [Wednesday] 1:19:55 9.72 miles, 4 x 1 mile @CV, 400m recovery 6:00, 5:58, 5:56, 5:52
10/3/2013 [Thursday] 57:55 6.43 miles, Very Easy 9:00 min/mile
10/4/2013 [Friday] 59:03 6.68 miles, Very Easy 8:50 min/mile
10/5/2013 [Saturday] 1:55:28 14.17 miles, 4 mile tempo, 4x1 mile @HM 6:32, 6:32, 6:29, 6:30 | 1 mile recov
6:15, 6:13, 6:08, 6:11 | 90s rest
[MPW = 50.82]
10/6/2013 [Sunday] 46:52 4.76 miles, Very Easy 9:50 min/mile
10/7/2013 [Monday] 57:22 6.37 miles, Easy 9:00 min/mile
10/8/2013 [Tuesday] 58:00 6.27 miles, Easy 9:15 min/mile
10/9/2013 [Wednesday] 59:44 6.88 miles, Intervals [4 x 1200m @8k, 400m re] 4:35, 4:31 4:26, 4:30 [6 x 100m strides]
19:55 2.48 miles, Very Easy 8:01 min/mile
10/10/2013 [Thursday] 59:10 6.17 miles, Very Easy 9:35 min/mile
10/11/2013 [Friday] 57:56 6.32 miles, Easy 9:10 min/mile
10/12/2013 [Saturday] 1:33:11 11.57 miles, HM Intervals, 3/2/1 mile, 4 min re 6:24, 6:19, 6:15, 6:15, 6:19, 6:06
[MPW = 50.35]
10/13/2013 [Sunday] 44:50 4.48 miles, Very Easy 10:00 min/mile
10/14/2013 [Monday] 59:06 6.75 miles, Easy 8:45 min/mile
10/15/2013 [Tuesday] 59:23 6.78 miles, Easy 8:45 min/mile
10/16/2013 [Wednesday] 1:14:55 8.25 miles, 600m fast, 2 mile tempo 1:45 | 6:44, 6:38
10/17/2013 [Thursday] 43:35 4.66 miles, Very Easy 9:21 min/mile
10/18/2013 [Friday] 39:01 4.16 miles, Very Easy 9:22 min/mile
10/19/2013 [Saturday] 1:14:38 9.95 miles, 5k race 17:01 | Short
44:52 5.32 miles, Very Easy 8:26 min/mile
[MPW = 53.61]
10/20/2013 [Sunday] 59:32 6.93 miles, Easy 8:35 min/mile
10/21/2013 [Monday] 58:13 6.25 miles, Easy 9:18 min/mile
10/22/2013 [Tuesday] 58:07 5.79 miles, Very Easy 10:02 min/mile
10/23/2013 [Wednesday] 1:15:03 8.72 miles, Intervals [5x1 mile @HM, 90s re] 6:13, 6:10, 6:10, 6:10, 6:09 | 8 x 100m strides
10/24/2013 [Thursday] 56:18 5.80 miles, Easy 9:42 min/mile
10/25/2013 [Friday] 57:52 6.55 miles, Easy 8:50 min/mile
10/26/2013 [Saturday] 1:41:08 13.57 miles, 7 mile Tempo 6:38, 6:33, 6:28, 6:28, 6:25, 6:24, 6:17
4 x 200m | 37, 36, 36, 36
[MPW = 49.84]
10/27/2013 [Sunday] 44:30 4.56 miles, Very Easy 9:45 min/mile
10/28/2013 [Monday] 57:41 6.10 miles, Easy 9:27 min/mile
10/29/2013 [Tuesday] 57:55 6.10 miles, Easy 9:29 min/mile
10/30/2013 [Wednesday] 1:19:12 10.37 miles, CV Intervals [8 x 1k, 200m re] 3:49, 3:42, 3:42, 3:42, 3:42, 3:40, 3:42, 3:41
4 x 200m | 39, 39, 39, 36
10/31/2013 [Thursday] 56:43 6.10 miles, Easy 9:17 min/mile
11/1/2013 [Friday] 55:46 5.79 miles, Very Easy 9:37 min/mile
11/2/2013 [Saturday] 1:21:36 10.82 miles, 6 miles @HM 6:22, 6:16, 6:11, 6:05, 6:07, 6:05
[MPW = 46.74]
11/3/2013 [Sunday] 44:35 4.69 miles, Very Easy 9:30 min/mile
11/4/2013 [Monday] 58:40 6.64 miles, Easy 8:50 min/mile
11/5/2013 [Tuesday] 58:21 6.86 miles, Easy 8:30 min/mile
11/6/2013 [Wednesday] 1:09:16 7.37 miles, Intervals [7 x 600m @5k, 200m re] 2:08, 2:08, 2:08, 2:06, 2:06, 2:07, 2:03
11/7/2013 [Thursday] 58:15 6.72 miles, Easy 8:40 min/mile
11/8/2013 [Friday] 58:17 6.66 miles, Easy 8:45 min/mile
11/9/2013 [Saturday] 1:15:14 7.80 miles, HM Intervals [4 x 1 mile] 4 x 200m fast
[MPW = 27.88]
11/10/2013 [Sunday] 19:35 1.86 miles, Very Easy 10:30 min/mile | Sick
11/11/2013 [Monday] 39:24 3.94 miles, Very Easy 10:00 min/mile
11/12/2013 [Tuesday] 39:04 4.46 miles, Very Easy 8:45 min/mile
11/13/2013 [Wednesday] 55:03 6.47 miles, CV Intervals [3 x 1k, 600m recov] 3:40, 3:343, 3:42 | 3 x 200m fast
11/14/2013 [Thursday] 39:34 4.39 miles, Very Easy 9:00 min/mile
11/15/2013 [Friday] 29:17 3.30 miles, Very Easy 8:52 min/mile
11/16/2013 [Saturday] 29:11 3.46 miles, Very Easy 8:26 min/mile
[MPW = 46.85]
11/17/2013 [Sunday] 1:35:00 14.25 miles, Philadelphia Half Marathon 1:19:42 [PR] | 6:05, (12:00), 5:55
6:00, 5:58, 5:58, 6:09, 6:03, 6:31,
5:56, 6:11, (6:52)
11/18/2013 [Monday] 30:07 2.91 miles, Very Easy 10:20 min/mile
11/19/2013 [Tuesday] 29:22 2.88 miles, Very Easy 10:10 min/mile
11/20/2013 [Wednesday] 30:01 3.00 miles, Very Easy 10:00 min/mile
11/21/2013 [Thursday] 58:33 6.62 miles, Very Easy 8:50 min/mile
11/22/2013 [Friday] 58:48 6.65 miles, Easy 8:50 min/mile
11/23/2013 [Saturday] 1:27:50 10.54 miles, Long Run 8:20 min/mile
[MPW = 50.27]
11/24/2013 [Sunday] 50:43 5.63 miles, Very Easy 9:00 min/mile
11/25/2013 [Monday] 59:17 6.71 miles, Easy 8:50 min/mile
11/26/2013 [Tuesday] 58:36 6.76 miles, Easy 8:40 min/mile
11/27/2013 [Wednesday] 58:57 6.67 miles, Very Easy 8:50 min/mile
11/28/3013 [Thurday] 1:29:07 11.02 miles, Fartlek [12 x 30s, 90s recov] 8:05 min/mile
11/29/2013 [Friday] 58:09 6.46 miles, Very Easy 9:00 min/mile
11/30/2013 [Saturday] 1:01:25 7.02 miles, Easy 8:45 min/mile
[MPW = 56.92]
12/1/2013 [Sunday] 1:27:16 10.47 miles, Long Run 8:20 min/mile
12/2/2013 [Monday] 59:15 6.58 miles, Easy 9:00 min/mile
12/3/2013 [Tuesday] 58:13 6.71 miles, Easy 8:40 min/mile
12/4/2013 [Wednesday] 1:00:18 7.86 miles, Fartlek [9 x 2 mins, 1 min recov] 7:40 min/mile
12/5/2013 [Thursday] 56:02 6.11 miles, Easy 9:10 min/mile
12/6/2013 [Friday] 58:47 6.53 miles, Very Easy 9:00 min/mile
12/7/2013 [Saturday] 1:28:41 12.66 miles, Progression Run 30 easy, 30 moderate, 30 tempo
[MPW = 40.69]
12/8/2013 [Sunday] 29:16 3.50 miles, Very Easy 8:21 min/mile
12/9/2013 [Monday] 58:36 5.86 miles, Very Easy 10:00 min/mile | Super icy this week
12/10/2013 [Tuesday] 1:00:34 6.21 miles, Very Easy 9:45 min/mile
12/11/2013 [Wednesday] 1:00:26 6.19 miles, Easy 9:45 min/mile Icy [8 x 100m strides]
12/12/2013 [Thursday] 54:03 6.17 miles, Very Easy 8:45 min/mile
12/13/2013 [Friday] 58:40 6.90 miles, Very Easy 8:30 min/mile
12/14/2013 [Saturday] 1:19:24 5.86 miles, Fartlek [12 x 1 min, 1 min recov] 8:45 min/mile
[MPW = 43.34]
12/15/2013 [Sunday] 44:09 4.20 miles, Very Easy 10:30 min/mile
12/16/2013 [Monday] 58:56 6.86 miles, Easy 8:35 min/mile
12/17/2013 [Tuesday] 59:03 6.68 miles, Easy 8:50 min/mile
12/18/2013 [Wednesday] 58:39 6.83 miles, Easy 8:30 min/mile
12/19/2013 [Thursday] 59:40 7.45 miles, Fartlek 5 x (2 min, 1 min, 30s)
12/20/2013 [Friday] 58:10 6.64 miles, Very Easy 8:45 min/mile
12/21/2013 [Saturday] 39:48 4.68 miles, Very Easy 8:30 min/mile
[MPW = 56.40]
12/22/2013 [Sunday] 1:29:14 10.20 miles, Fartlek 14 x (1 min fast, 4 min easy)
12/23/2013 [Monday] 59:05 6.68 miles, Easy 8:50 min/mile
12/24/2013 [Tuesday] 57:22 6.74 miles, Easy 8:30 min/mile
12/25/2013 [Wednesday] 59:50 6.64 miles, Very Easy 9:00 min/mile | Snow
12/26/2013 [Thursday] 58:35 6.69 miles, Easy 8:45 min/mile
12/27/2013 [Friday] 1:00:21 6.70 miles, Easy 9:00 min/mile | 8 x 100m strides
12/28/2013 [Saturday] 1:29:16 12.75 miles, Tempo Intervals [2 min re] 10 / 8 / 6 / 4 / 2 mins
[MPW = 43.51]
12/29/2013 [Sunday] 45:46 5.18 miles, Very Easy 8:50 min/mile
12/30/2013 [Monday] 58:27 6.68 miles, Easy 8:45 min/mile
12/31/2013 [Tuesday] 59:53 6.77 miles, Easy 8:50 min/mile
1/1/2014 [Wednesday] 45:24 5.34 miles, Very Easy 8:30 min/mile
1/2/2014 [Thursday] 1:04:58 7.48 miles, CV Intervals [10 x 600m, 200m re] 2:20, 2:17, 2:18, 2:13, 2:20,
2:20, 2:18, 2:20, 2:13, 2:21
1/3/2014 [Friday] 43:39 5.03 miles, Very Easy 8:40 min/mile
1/4/2014 [Saturday] 59:48 7.03 miles, Easy 8:30 min/mile
[MPW = 38.88]
1/5/2014 [Sunday] 16:08 1.46 miles, Very Easy 11:00 min/mile | Dangerously icey
1/6/2014 [Monday] 58:45 6.65 miles, Very Easy 8:50 min/mile
1/7/2014 [Tuesday] 29:42 3.30 miles, Easy 9:00 min/mile
1/8/2014 [Wednesday] 58:18 6.24 miles, Easy 9:20 min/mile
1/9/2014 [Thursday] 1:02:49 7.85 miles, Fartlek 12 x 45s hard / 75s easy
1/10/2014 [Friday] 59:08 6.75 miles, Easy 8:45 min/mile
1/11/2014 [Saturday] 59:45 6.63 miles, Easy 9:00 min/mile
[MPW = 53.17]
1/12/2013 [Sunday] 1:29:49 11.02 miles, Intervals [5 x 1 mile @HM, 90s re] 6:05, 6:07, 6:04, 6:07, 6:01
1/13/2014 [Monday] 58:07 6.64 miles, Easy 8:45 min/mile
1/14/2014 [Tuesday] 53:49 6.45 miles, Easy 8:20 min/mile
1/15/2014 [Wednesday] 58:45 6.91 miles, Easy 8:30 min/mile
1/16/2014 [Thursday] 1:04:48 10.55 miles, CV Intervals [8 x 800m, 200m re] 2:57, 2:55, 2:56, 2:55, 2:55, 2:54, 2:55, 2:54
3 x 200m | 36, 35, 34
1/17/2014 [Friday] 43:53 4.87 miles, Very Easy 9:00 min/mile
1/18/2014 [Saturday] 58:58 6.73 miles Easy 8:45 min/mile
[MPW = 37.45]
1/19/2014 [Sunday] 1:00:00 6.00 miles, Easy 10:00 min/mile | treadmill
1/20/2014 [Monday] 58:33 7.80 miles, Fartlek 7:30 min/mile
1/21/2014 [Tuesday] 58:17 6.66 miles, Easy 8:45 min/mile
1/22/2014 [Wednesday] 14:33 1.71 miles, Easy 8:30 min/mile Extreme cold
1/23/2014 [Thursday] 29:29 3.68 miles, Easy 8:00 min/mile | Still bad temps
1/24/2014 [Friday] 43:13 4.98 miles Very Easy 8:40 min/mile
1/25/2014 [Saturday] 59:38 6.62 miles, Easy 9:00 min/mile | Too snowy for workout
[MPW = 45.02]
1/26/2014 [Sunday] 59:11 6.70 miles, Easy 8:50 min/mile
1/27/2014 [Monday] 58:21 6.66 miles, Easy 8:45 min/mile
1/28/2014 [Tuesday] 20:59 2.46 miles, Very Easy 8:30 min/mile | Extreme cold
1/29/2014 [Wednesday] 29:22 3.26 miles, Easy 9:00 min/mile
1/30/2013 [Thursday] 57:47 6.79 miles, Easy 8:30 min/mile
1/31/2014 [Friday] 58:13 6.65 miles, Easy 8:45 min/mile | 8 x 50m strides
2/1/2014 [Saturday] 1:39:34 12.50 miles, Tempo Intervals 10/8/6/4/2 mins, 2 mins recov
[MPW = 36.15]
2/2/2014 [Sunday] 58:31 7.09 miles, Easy 8:15 min/mile
2/3/2014 [Monday] 30:06 3.34 miles, Easy 9:00 min/mile
2/4/2014 [Tuesday] 20:23 2.03 miles, Very Easy 10:00 min/mile
2/5/2014 [Wednesday] 20:09 2.12 miles, Very Easy 9:30 min/mile
2/6/2014 [Thursday] 29:27 3.02 miles, Easy 9:45 min/mile
2/7/2014 [Friday] 57:32 6.57 miles, Easy 8:45 min/mile
2/8/2014 [Saturday] 1:31:52 11.98 miles, Long Run 7:40 min/mile | 7 x 50m strides
[MPW = 35.83]
2/9/2014 [Sunday] 1:10:55 9.15 miles, Intervals [4 x 1 mile @HM, 90s re] 6:06, 6:08, 5:58, 6:01
2/10/2014 [Monday] 29:21 3.17 miles, Very Easy 9:15 min/mile
2/11/2014 [Tuesday] 29:46 3.30 miles, Very Easy 9:00 min/mile
2/12/2014 [Wednesday] 58:32 6.88 miles, Easy 8:30 min/mile
2/13/2014 [Thursday] 21:33 2.05 miles, Easy 10:30 min/mile | Snowstorm
2/14/2014 [Friday] 29:12 2.92 miles, Easy 10:00 min/mile
2/15/2014 [Saturday] 1:09:42 8.36 miles, Intervals [4 x 3 mins, 90s re] Ice, cut workout short
[MPW = 46.24]
2/16/2014 [Sunday] 58:18 6.47 miles, Easy 9:00 min/mile
2/17/2014 [Monday] 53:56 6.16 miles, Very Easy 8:45 min/mile
2/18/2014 [Tuesday] 29:31 3.10 miles, Easy 9:30 min/mile Still bad weather
2/19/2014 [Wednesday] 1:03:53 7.98 miles, Fartlek [12 x 30s/30s] 2 min @ Mile
2/20/2014 [Thursday] 59:41 6.75 miles, Easy 8:50 min/mile
2/21/2014 [Friday] 57:13 6.53 miles, Easy 8:45 min/mile
2/22/2014 [Saturday] 1:10:00 9.25 miles, 5 mile race 29:16
[MPW = 42.48]
2/23/2014 [Sunday] 58:30 6.86 miles, Easy 8:31 min/mile
2/24/2014 [Monday] 56:59 6.51 miles, Easy 8:45 min/mile
2/25/2014 [Tuesday] 57:54 6.55 miles, Easy 8:50 min/mile
2/26/2014 [Wednesday] 58:16 6.85 miles, Easy 8:30 min/mile
2/27/2014 [Thursday] 58:18 6.72 miles, Easy 8:40 min/mile
2/28/2014 [Friday] 19:47 2.08 miles, Very Easy 9:30 min/mile
3/1/2014 [Saturday] 58:48 6.91 miles, Easy 8:30 min/mile
[MPW = 49.19]
3/2/2014 [Sunday] 1:28:58 10.25 miles, 5 x 1 mile @HM, 90s recov 6:06, 6:04, 6:02, 6:02, 6:04
3/3/2014 [Monday] 20:31 2.19 miles, Very Easy 9:20 min/mile
3/4/2014 [Tuesday] 58:58 6.86 miles, Easy 8:35 min/mile
3/5/2014 [Wednesday] 57:52 6.55 miles, Easy 8:50 min/mile | New shoes
3/6/2014 [Thursday] 1:13:04 9.00 miles, 4 x 800m @5k, 400m recov 2:52, 2:54, 2:54, 2:53
4 x 200m fast, 200m recov 38, 35, 38, 36
3/7/2014 [Friday] 57:37 7.00 miles, Very Easy 8:13 min/mile
3/8/2014 [Saturday] 59:46 7.34 miles, Easy 8:08 min/mile
[MPW = 48.61]
3/9/2014 [Sunday] 1:30:56 10.90 miles, Tempo [3 @ HM, 1 @M, 1 @CV] 6:05, 6:04, 6:01, 6:50, 6:15
3/10/2014 [Monday] 57:29 6.63 miles, Easy 8:40 min/mile
3/11/2014 [Tuesday] 57:28 6.50 miles, Easy 8:50 min/mile
3/12/2014 [Wednesday] 57:59 6.62 miles, Easy 8:45 min/mile
3/13/2014 [Thursday] 1:03:20 8.40 miles, Intervals [10 x 400m @5k, 400m re] 85, 87, 86, 87, 86, 88, 86, 87, 86, 88
3/14/2014 [Friday] 19:38 2.45 miles, Very Easy 8:00 min/mile
3/15/2014 [Saturday] 59:18 7.11 miles, Easy 8:20 min/mile
[MPW = 40.92]
3/16/2014 [Sunday] 1:27:43 10.90 miles, Intervals [5 x 1 mile @HM, 90s re] 6:03, 6:06, 6:02, 6:17, 6:20 (wind)
3/17/2014 [Monday] 30:44 3.61 miles, Very Easy 8:30 min/mile
3/18/2014 [Tuesday] 58:23 6.73 miles, Easy 8:40 min/mile
3/19/2014 [Wednesday] 56:06 7.00 miles, CV Intervals [3 x 1k, 200 re] 3:44, 3:41, 3:44 | 4 x 200 | 39, 38, 36
3/20/2014 [Thursday] 40:23 4.57 miles, Very Easy 8:50 min/mile
3/21/2014 [Friday] 39:01 4.59 miles, Very Easy 8:30 min/mile
3/22/2014 [Saturday] 30:34 3.52 miles, Very Easy 8:40 min/mile
[MPW = 34.83]
3/23/2014 [Sunday] 1:30:00 14.20 miles, Half Marathon 1:21:28 | 5:55, 6:09, 5:49, 6:07, 6:10,
6:26, 6:17, 6:17, 6:09, 6:24, 6:01,
6:37, 6:27, 36
3/24/2014 [Monday] 19:55 1.99 miles, Very Easy 10:00 min/mile
3/25/2014 [Tuesday] 19:40 1.96 miles, Very Easy 10:00 min/mile
3/26/2014 [Wednesday] 19:24 2.04 miles, Very Easy 9:30 min/mile
3/27/2014 [Thursday] 28:42 3.18 miles, Very Easy 9:00 min/ile
3/28/2014 [Friday] 38:36 4.45 miles, Very Easy 8:40 min/mile
3/29/2014 [Saturday] 59:04 7.01 miles, Easy 8:25 min/mile
[MPW = 46.85]
3/30/2014 [Sunday] 1:00:05 7.06 miles, Easy 8:30 min/mile
3/31/2014 [Monday] 57:45 6.53 miles, Easy 8:50 min/mile
4/1/2014 [Tuesday] 58:04 6.70 miles, Easy 8:40 min/mile
4/2/2014 [Wednesday] 1:13:55 9.14 miles, Fartlek [10 x 2 min hard, 1 easy] 8:05 min/mile
4/3/2014 [Thursday] 59:13 7.03 miles, Very Easy 8:45 min/mile
4/4/2014 [Friday] 1:00:04 7.06 miles, Easy 8:30 min/mile
4/5/2014 [Saturday] 28:52 3.33 miles, Very Easy 8:40 min/mile
[MPW = 56.35]
4/6/2014 [Sunday] 1:30:52 11.44 miles, Fartlek [10/8/6/4/2 mins, 2 min re] 7:56 min/mile
4/7/2014 [Monday] 59:42 6.75 miles, Easy 8:50 min/mile
4/8/2014 [Tuesday] 58:18 6.66 miles, Easy 8:45 min/mile
4/9/2014 [Wednesday] 59:40 6.88 miles, Easy 8:40 min/mile
20:02 2.22 miles, Very Easy 9:00 min/mile
4/10/2014 [Thursday] 1:19:20 10.46 miles, Fartlek 4 x [2/1/30, 2/1/1 recov] 7:35 min/mile
4/11/2014 [Friday] 1:00:02 6.79 miles, Very Easy 8:50 min/mile
4/12/2014 [Saturday] 44:42 5.15 miles, Very Easy 8:40 min/mile
[MPW = 57.15]
4/13/2014 [Sunday] 1:40:00 13.40 miles, Progression Run 30 easy, 30 moderate, 30 tempo
4/14/2014 [Monday] 1:00:04 6.67 miles, Very Easy 9:00 min/mile
4/15/2014 [Tuesday] 59:15 6.64 miles, Very Easy 8:55 min/mile
19:41 2.29 miles, Easy 8:35 min/mile
4/16/2014 [Wednesday] 1:00:34 7.12 miles, Easy 8:30 min/mile
4/17/2014 [Thursday] 1:15:15 9.40 miles, 3 tempo, 1 moderate, 1 HM 6:37, 6:31, 6:33, 7:02, 6:21
4/18/2014 [Friday] 59:41 6.82 miles, Very Easy 8:45 min/mile
4/19/2014 [Saturday] 43:22 4.81 miles, Very Easy 9:00 min/mile
[MPW = 57.13]
4/20/2014 [Sunday] 1:15:14 9.60 miles, Intervals [4 x 1 mile @HM] 6:09, 6:17, 6:10, 6:12 | 8 x 100m strides
4/21/2014 [Monday] 1:00:19 6.95 miles, Easy 8:40 min/mile
22:02 2.31 miles, Easy 9:30 min/mile
4/22/2014 [Tuesday] 59:13 6.96 miles, Very Easy 8:30 min/mile
4/23/2013 [Wednesday] 56:48 7.32 miles, CV Intervals [3 x 1k, 200m recov] 3:42, 3:39, 3:41 | 4 x 200m fast
4/24/2014 [Thursday] 50:41 5.73 miles, Very Easy 8:50 min/mile
4/25/2014 [Friday] 44:45 5.11 miles, Very Easy 8:45 min/mile
4/26/2014 [Saturday] 50:00 6.50 miles 5k race 17:08, short course
56:36 6.65 miles, Very Easy 8:30 min/mile
[MPW = 61.00]
4/27/2014 [Sunday] 1:30:13 11.51 miles, Long run 7:50 min/mile
4/28/2014 [Monday] 58:13 6.71 miles, Easy 8:40 min/mile
4/29/2014 [Tuesday] 57:48 6.80 miles, Easy 8:30 min/mile
4/30/2014 [Wednesday] 58:01 6.96 miles, Easy 8:20 min/mile
5/1/2014 [Thursday] 1:26:22 11.51 miles, Fartlek [10 x 2 min hard, 1 easy] 7:30 min/mile
5/2/2014 [Friday] 57:44 6.41 miles, Very Easy 9:00 min/mile
5/3/2014 [Saturday] 1:30:55 11.10 miles, Intervals [3 x 1.5m @HM, 2 min re] 9:09, 9:04, 8:59
[MPW = 58.77]
5/4/2014 [Sunday] 58:01 6.96 miles, Very Easy 8:20 min/mile
5/5/2014 [Monday] 57:35 6.84 miles, Easy 8:25 min/mile
25:01 2.63 miles, Very Easy 9:30 min/mile
5/6/2014 [Tuesday] 58:35 6.89 miles, Easy 8:30 min/mile
5/7/2014 [Wednesday] 59:59 6.98 miles, Easy 8:35 min/mile
29:35 3.20 miles, Very Easy 9:14 min/mile
5/8/2014 [Thursday] 1:14:53 8.67 miles, CV Intervals [6 x 1k, 4 x 150m] 3:40, 3:39, 3:38, 3:38, 3:39, 3:37
28:53 3.20 miles, Very Easy 9:01 min/mile
5/9/2014 [Friday] 59:05 6.68 miles, Easy 8:50 min/mile
5/10/2014 [Saturday] 58:52 6.72 miles, Easy 8:45 min/mile
[MPW = 67.82]
5/11/2014 [Sunday] 1:39:54 13.10 miles, 2 x 3 miles [tempo / HM, 10 min re] 6:18, 6:18, 6:13, 6:10, 6:09, 6:07
5/12/2014 [Monday] 1:00:12 6.94 miles, Very Easy 8:40 min/mile
28:42 3.20 miles, Very Easy 8:58 min/mile
5/13/2014 [Tuesday] 58:20 6.79 miles, Easy 8:35 min/mile
5/14/2014 [Wednesday] 1:15:01 7.55 miles, Intervals [4x800 @5k, 4x200 fast] 2:45, 2:45, 2:45, 2:47 | 37, 36, 35, 34
28:25 3.20 miles, Very Easy 8:52 min/mile
5/15/2014 [Thursday] 59:55 6.84 miles, Very Easy 8:45 min/mile
28:51 3.20 miles, Very Easy 9:00 min/mile
5/16/2014 [Friday] 59:32 7.00 miles, Easy 8:30 min/mile
5/17/2014 [Saturday] 1:25:35 10.00 miles, 2 mile tempo + 10 x 200/200 @3k 6:19, 6:15 | 40, 39, 41, 39, 40,
38, 41, 39, 41, 39
[MPW = 57.66]
5/18/2014 [Sunday] 59:01 6.61 miles, Very Easy 8:55 min/mile
5/19/2014 [Monday] 59:31 6.86 miles, Easy 8:40 min/mile
28:43 3.20 miles, Very Easy 8:58 min/mile
5/20/2014 [Tuesday] 59:14 6.70 miles, Easy 8:50 min/mile
28:12 3.20 miles, Very Easy 8:48 min/mile
5/21/2014 [Wednesday] 58:45 6.90 miles, Easy 8:30 min/mile | New shoes
5/22/2014 [Thursday] 1:19:20 9.00 miles, ~1.5 mile tempo + ~800m all out 9:46 | 2:30
27:46 3.20 miles, Very Easy 8:40 min/mile
5/23/2014 [Friday] 58:39 6.76 miles, Easy 8:40 min/mile
5/24/2014 [Saturday] 47:08 5.23 miles, Very Easy 9:00 min/mile
[MPW = 56.09]
5/25/2014 [Sunday] 38:52 4.40 miles, Very Easy 8:50 min/mile
5/26/2014 [Monday] 1:05:00 8.00 miles, 5 mile race 30:48 | felt sick, terrible race
5/27/2014 [Tuesday] 59:10 6.22 miles, Very Easy 9:30 min/mile
27:48 3.20 miles, Very Easy 8:41 min/mile
5/28/2014 [Wednesday] 58:54 6.66 miles, Easy 8:50 min/mile
5/29/2014 [Thursday] 58:19 6.54 miles, Very Easy 8:55 min/mile
28:02 3.20 miles, Very Easy 8:45 min/mile
5/30/2014 [Friday] 58:59 6.87 miles, Easy 8:35 min/mile
5/31/2014 [Saturday] 1:19:29 11.00 miles, 4 x 1 mile @HM, 400m recov 6:12, 6:13, 6:19, 6:29 | feeling weak
[MPW = 63.43]
6/1/2014 [Sunday] 58:12 6.12 miles, Very Easy 9:30 min/mile | sick
6/2/2014 [Monday] 59:07 6.39 miles, Easy 9:15 min/mile
27:28 3.20 miles, Very Easy 8:35 min/mile
6/3/2014 [Tuesday] 58:54 6.66 miles, Very Easy 8:50 min/mile
27:00 3.20 miles, Very Easy 8:26 min/mile
6/4/2014 [Wednesday] 59:34 6.87 miles, Very Easy 8:40 min/mile
27:01 3.20 miles, Very Easy 8:26 min/mile
6/5/2014 [Thursday] 58:25 6.80 miles, Easy 8:35 min/mile
28:04 3.20 miles, Very Easy 8:46 min/mile
6/6/2014 [Friday] 57:51 6.54 miles, Easy 8:50 min/mile
6/7/2014 [Saturday] 1:30:01 11.25 miles, Long Run 8:00 min/mile
[MPW = 62.47]
6/8/2014 [Sunday] 43:49 5.00 miles, Very Easy 8:45 min/mile
6/9/2014 [Monday] 58:37 7.32 miles, Easy 8:00 min/mile
27:54 3.18 miles, Very Easy 8:45 min/mile
6/10/2014 [Tuesday] 58:45 6.77 miles, Easy 8 x 100m strides
28:02 3.11 miles, Very Easy 9:00 min/mile
6/11/2014 [Wednesday] 1:12:06 8.82 miles, Easy 8:10 min/mile
6/12/2014 [Thursday] 58:34 6.89 miles, Easy 8 x 100m strides
27:55 3.07 miles, Very Easy 9:05 min/mile
6/13/2014 [Friday] 43:53 5.06 miles, Very Easy 8:40 min/mile
6/14/2014 [Saturday] 1:39:23 13.25 miles, Long Run, last 20 mins moderate 7:30 min/mile
[MPW = 71.17]
6/15/2014 [Sunday] 57:57 6.68 miles, Easy 8:40 min/mile
6/16/2014 [Monday] 58:50 6.92 miles, Very Easy 8:30 min/mile
27:21 3.09 miles, Very Easy 8:50 min/mile
6/17/2014 [Tuesday] 1:01:15 6.93 miles, Easy 8 x 100m strides
27:12 3.02 miles, Very Easy 9:00 min/mile
6/18/2014 [Wednesday] 1:18:07 8.76 miles, Easy 8:55 min/mile
27:57 3.22 miles, Very Easy 8:40 min/mile
6/19/2014 [Thursday] 58:32 6.75 miles, Easy 8 x 100m strides
27:33 3.00 miles, Very Easy 9:10 min/mile
6/20/2014 [Friday] 56:54 6.69 miles, Very Easy 8:30 min/mile
27:59 3.08 miles, Very Easy 9:05 min/mile
6/21/2014 [Saturday] 1:40:02 13.04 miles, Long run, hills, moderate last 10 7:40 min/mile
[MPW = 65.65]
6/22/2014 [Sunday] 43:39 5.03 miles, Very Easy 8:40 min/mile
6/23/2014 [Monday] 57:42 7.21 miles, Easy 8:00 min/mile
19:15 2.17 miles, Very Easy 8:50 min/mile
6/24/2014 [Tuesday] 55:37 6.54 miles, Very Easy 8:30 min/mile
26:56 3.10 miles, Easy 8:40 min/mile
6/25/2014 [Wednesday] 1:02:14 7.18 miles, Easy 6 x 100m strides
26:29 2.83 miles, Very Easy 9:20 min/mile
6/26/2014 [Thursday] 57:39 6.65 miles, Easy 8:40 min/mile
21:08 2.30 miles, Very Easy 9:10 min/mile
6/27/2014 [Friday] 57:29 6.69 miles, Easy 8:35 min/mile | 8 x 100m strides
25:12 2.85 miles, Very Easy 8:50 min/mile
6/28/2014 [Saturday] 1:38:44 13.10 miles, Long run, moderate last 20 7:32 min/mile
[MPW = 69.21]
6/29/2014 [Sunday] 43:33 4.70 miles, Very Easy 9:15 min/mile
6/30/2014 [Monday] 55:34 6.53 miles, Easy 8:30 min/mile
29:23 3.32 miles, Very Easy 8:50 min/mile
7/1/2014 [Tuesday] 56:45 6.67 miles, Easy 8:30 min/mile | 8 x 100m strides
30:11 3.55 miles, Very Easy 8:45 min/mile
7/2/2014 [Wednesday] 1:12:01 8.55 miles, Long run 8:25 min/mile
29:13 3.33 miles, Very Easy 8:45 min/mile
7/3/2014 [Thursday] 57:59 6.82 miles, Easy 8:30 min/mile
23:37 2.62 miles, Very Easy 9:00 min/mile
7/4/2014 [Friday] 57:25 6.62 miles, Easy 8:40 min/mile | 8 x 100m strides
28:53 3.15 miles, Very Easy 9:10 min/mile
7/5/2014 [Saturday] 1:39:22 13.35 miles, Long run, moderate last 20 7:29 min/mile
[MPW = 68.83]
7/6/2014 [Sunday] 43:00 4.64 miles, Very Easy 9:15 min/mile
7/7/2014 [Monday] 55:52 6.57 miles, Easy 8:30 min/mile
28:39 3.27 miles, Very Easy 8:45 min/mile
7/8/2014 [Tuesday] 56:37 6.53 miles, Easy 8:40 min/mile | 8 x 100m strides
28:54 3.21 miles, Very Easy 9:00 min/mile
7/9/2014 [Wednesday] 1:16:50 8.86 miles, Long run 8:40 min/mile
28:51 3.23 miles, Very Easy 8:55 min/mile
7/10/2014 [Thursday] 58:32 6.68 miles, Easy 8:45 min/mile
28:45 3.13 miles, Very Easy 9:10 min/mile
7/11/2014 [Friday] 28:29 3.07 miles, Very Easy 9:15 min/mile
57:50 6.54 miles, Easy 8:50 min/mile
7/12/2014 [Saturday] 1:38:36 13.10 miles, Long run, moderate last 20 7:31 min/mile
[MPW = 71.32]
7/13/2014 [Sunday] 44:32 4.85 miles, Very Easy 9:10 min/mile
7/14/2014 [Monday] 56:18 6.37 miles, Easy 8:50 min/mile
29:06 3.23 miles, Very Easy 9:00 min/mile
7/15/2014 [Tuesday] 56:14 6.48 miles, Easy 8:40 min/mile
28:55 3.23 miles, Very Easy 8:56 min/mile
7/16/2014 [Wednesday] 28:02 3.23 miles, Very Easy 8:40 min/mile
1:18:24 9.80 miles, Long Run 8:00 min/mile
7/17/2014 [Thursday] 57:13 6.73 miles, Easy 8:30 min/mile
28:13 3.23 miles, Very Easy 8:43 min/mile
7/18/2014 [Friday] 51:24 6.04 miles, Very Easy 8 x 100m strides
28:20 3.23 miles, Very Easy 8:45 min/mile
7/19/2014 [Saturday] 1:54:32 14.90 miles, Long run, moderate last 20 7:41 min/mile | new shoes
[MPW = 71.47]
7/20/2014 [Sunday] 43:49 4.69 miles, Very Easy 9:20 min/mile
7/21/2014 [Monday] 57:37 6.52 miles, Easy 8:50 min/mile
28:25 3.23 miles, Very Easy 8:47 min/mile
7/22/2014 [Tuesday] 57:52 6.61 miles, Very Easy 8 x 100m Strides
29:02 3.23 miles, Very Easy 8:58 min/mile
7/23/2014 [Wednesday] 27:56 3.23 miles, Very Easy 8:38 min/mile
1:10:08 9.14 miles, 10 x 600m @ CV, 200m re 2:13, 2:12, 2:11, 2:11, 2:10
2:12, 2:10, 2:11, 2:10, 2:07
7/24/2014 [Thursday] 58:15 6.72 miles, Easy 8:40 min/mile
29:27 3.23 miles, Very Easy 9:06 min/mile
7/25/2014 [Friday] 58:36 6.89 miles, Very Easy 8:30 min/mile
28:43 3.23 miles, Very Easy 8:52 min/mile
7/26/2014 [Saturday] 1:44:46 14.75 miles, Tempo Intervals 1 mile @MP, 2 miles steady
[MPW = 70.82]
7/27/2014 [Sunday] 44:42 4.78 miles, Very Easy 9:20 min/mile
7/28/2014 [Monday] 58:27 6.49 miles, Easy 9:00 min/mile
28:46 3.28 miles, Very Easy 8:45 min/mile
7/29/2014 [Tuesday] 48:13 5.35 miles, Easy 9:00 min/mile
28:49 3.39 miles, Very Easy 8:30 min/mile
7/30/2014 [Wednesday] 1:11:07 9.48 miles, 5 mile Tempo 6:21, 6:17, 6:14, 6:14, 6:11
29:08 3.29 miles, Very Easy 8:50 min/mile
7/31/2014 [Thursday] 29:23 3.35 miles, Very Easy 8:45 min/mile
59:26 6.48 miles, Easy 9:10 min/mile
8/1/2014 [Friday] 57:50 6.80 miles, Easy 8:30 min/mile
28:21 3.43 miles, Very Easy 8:15 min/mile
8/2/2014 [Saturday] 1:47:29 14.70 miles, Fartlek 3 min CV, 12 easy 7:18 miles
[MPW = 72.31]
8/3/2014 [Sunday] 43:39 4.59 miles, Very Easy 9:30 min/mile
8/4/2014 [Monday] 56:47 6.08 miles, Easy 9:20 min/mile
28:16 3.26 miles, Very Easy 8:40 min/mile
8/5/2014 [Tuesday] 57:16 6.36 miles, Easy 9:00 min/mile
28:44 3.28 miles, Very Easy 8:45 min/mile
8/6/2014 [Wednesday] 18:49 2.21 miles, Very Easy 8:30 min/mile
1:23:04 11.07 miles, 5 x 1 mile @HM 6:04, 6:03, 6:06, 6:07, 6:06 | 4 x 200m
8/7/2014 [Thursday] 56:09 6.73 miles, Easy 8:20 min/mile
28:54 3.25 miles, Very Easy 8:53 min/mile
8/8/2014 [Friday] 56:00 6.58 miles, Easy 8:30 min/mile
29:21 3.25 miles, Very Easy 9:01 min/mile
8/9/2014 [Saturday] 1:56:06 15.65 miles, Long run, last 3 @MP 7:25 min/mile | 6:18, 6:14, 6:17
[MPW = 72.44]
8/10/2014 [Sunday] 43:04 4.49 miles, Very Easy 9:35 min/mile
8/11/2014 [Monday] 56:46 6.48 miles, Easy 8:45 min/mile
28:38 3.25 miles, Very Easy 8:48 min/mile
8/12/2014 [Tuesday] 55:24 7.09 miles, Easy 8:00 min/ile
28:44 3.25 miles, Very Easy 8:50 min/mile
8/13/2014 [Wednesday] 23:31 2.61 miles, Very Easy 9:00 min/mile
1:14:43 9.74 miles, 6 x 1k @CV, 200 rest 3:36, 3:38, 3:36, 3:35, 3:37, 3:36 | 4 x 150m @3k
8/14/2014 [Thursday] 56:21 6.50 miles, Easy 8:40 min/mile
28:45 3.19 miles, Very Easy 9:00 min/mile
8/15/2014 [Friday] 49:14 5.57 miles, Easy 8:50 min/mile
28:38 3.27 miles, Very Easy 8:45 min/mile
8/16/2014 [Saturday] 2:00:00 17.00 miles, 2 mile warm up, 1 MP/1 steady 6:15, 7:47, 6:15, 7:52, 6:19, 7:32,
6:18, 7:54, 6:19, 7:57, 6:19, 9:03, 6:17
[MPW = 73.12]
8/17/2014 [Sunday] 42:45 4.50 miles, Very Easy 9:30 min/mile
8/18/2014 [Monday] 56:38 6.79 miles, Easy 8:20 min/mile
28:19 3.20 miles, Very Easy 8:50 min/mile
8/19/2014 [Tuesday] 28:01 3.20 miles, Very Easy 8:45 min/mile
59:40 6.88 miles, Easy 8:40 min/mile
8/20/2014 [Wednesday] 28:16 3.32 miles, Very Easy 8:30 min/mile
1:13:05 8.75 miles, 4 x 800m @5k, 400m rest 2:46, 2:48, 2:48, 2:47
8/21/2014 [Thursday] 56:26 6.51 miles, Easy 8:40 min/mile
29:09 3.18 miles, Very Easy 9:10 min/mile
8/22/2014 [Friday] 48:31 5.65 miles, Easy 8:35 min/mile
29:05 3.14 miles, Very Easy 9:15 min/mile
8/23/2014 [Saturday] 2:08:03 18.00 miles, 4 x 3 miles @MP, 10 min re (6:22, 12:37), (12:38, 6:18),
(6:21, 12:28), (12:54, 6:39)
[MPW = 60.58]
8/24/2014 [Sunday] 43:05 4.41 miles, Very Easy 9:45 min/mile
8/25/2014 [Monday] 56:20 6.50 miles, Easy 8:40 min/mile
28:37 3.09 miles, Very Easy 9:15 min/mile
8/26/2014 [Tuesday] 56:24 6.63 miles, Easy 8:30 min/mile
28:48 3.26 miles, Very Easy 8:50 min/mile
8/27/2014 [Wednesday] 28:14 3.13 miles, Very Easy 9:00 min/mile
55:28 6.33 miles, Easy 8:45 min/mile
8/28/2014 [Thursday] 1:23:07 10.00 miles, 6 x 1 mile @HM, 90s recov 6:14, 6:07, 6:07, 6:05, 6:05, 6:03
28:46 3.16 miles, Very Easy 9:05 min/mile
8/29/2014 [Friday] 51:54 5.87 miles, Easy 8:50 min/mile
28:43 3.13 miles, Very Easy 9:10 min/mile
8/30/2014 [Saturday] 43:20 5.07 miles, Very Easy 9:30 min/mile
[MPW = 88.32]
8/31/2014 [Sunday] 2:08:25 18.00 miles, 1 hour steady, 10 @MP 6:28, 12:51, 6:15, 6:17, 6:15, 12:29, 6:13, 6:09
9/1/2014 [Monday] 59:16 6.97 miles, Easy 8:30 min/mile
28:03 3.17 miles, Very Easy 8:50 min/mile
9/2/2014 [Tuesday] 56:55 6.50 miles, Easy 8:45 min/mile
29:13 3.15 miles, Very Easy 9:15 min/mile
9/3/2014 [Wednesday] 23:41 2.60 miles, Very Easy 9:05 min/mile
1:19:59 10.66 miles, CV Intervals [7 x 1k], 3x200 3:40, 3:38, 3:39, 3:37, 3:34, 3:36, 3:34
37, 35, 35
9/4/2014 [Thursday] 56:33 6.46 miles, Easy 8:45 min/mile
28:58 3.10 miles, Very Easy 9:20 min/mile
9/5/2014 [Friday] 47:37 5.49 miles, Easy 8:40 min/mile
29:00 3.22 miles, Very Easy 9:00 min/mile
9/6/2014 [Saturday] 2:22:22 19.00 miles, Intervals [3x3 miles @MP, 10 rest] (6:28, 6:28, 6:28), (6:18, 6:19, 6:18),
(6:18, 6:19, 6:13)
[MPW = 75.69]
9/7/2014 [Sunday] 43:00 4.77 miles, Very Easy 9:00 min/mile
9/8/2014 [Monday] 54:45 6.25 miles, Easy 8:45 min/mile
29:27 3.21 miles, Very Easy 9:10 min/mile
9/9/2014 [Tuesday] 56:25 6.38 miles, Easy 8:50 min/mile
28:40 3.07 miles, Very Easy 9:20 min/mile
9/10/2014 [Wednesday] 28:56 3.27 miles, Very Easy 8:50 min/mile
56:31 6.16 miles, Easy 9:10 min/mile
9/11/2014 [Thursday] 1:26:35 10.82 miles, Intervals [3 x 2 miles @HM] (6:21, 6:10), (6:05, 6:04), (6:08, 6:01) | 2 mins rest
28:25 3.04 miles, Very Easy 9:20 min/mile
9/12/2014 [Friday] 56:06 6.60 miles, Easy 8:30 min/mile
29:04 3.25 miles, Very Easy 8:55 min/mile
9/13/2014 [Saturday] 2:27:53 18.87 miles, Long Steady 7:50 min/mile
[MPW = 38.13]
9/14/2014 [Sunday] 1:14:58 8.03 miles, Long Easy 9:20 min/mile
9/15/2014 [Monday] 55:27 6.52 miles, Easy 8:30 min/mile
29:04 3.32 miles, Very Easy 8:45 min/mile
9/16/2014 [Tuesday] 55:44 6.49 miles, Easy 8:35 min/mile
21:54 2.47 miles, Very Easy 9:00 min/mile
9/17/2014 [Wednesday 58:24 6.87 miles, Fartlek 10 x 1/1 hard, 5 x 30s/30s easy
18:48 2.01 miles, Very Easy 9:20 min/mile
9/18/2014 [Thursday] 14:42 1.63 miles, Very Easy 9:00 min/mile
9/19/2014 [Friday] 7:56 0.79 miles Very Easy 10:00 min/mile
9/20/2014 [Saturday] Off | Ankle hurting badly
[MPW = 14.09]
9/21/2014 [Sunday] Off
9/22/2014 [Monday] 16:04 1.60 miles, Very Easy 10:00 min/mile
9/23/2014 [Tuesday] 35:12 3.52 miles, Very Easy 10:00 min/mile
9/24/2014 [Wednesday] 17:24 1.74 miles, Very Easy 10:00 min/mile
9/25/2014 [Thursday] 22:06 2.21 miles, Very Easy 10:00 min/mile
9/26/2014 [Friday] 21:03 2.10 miles, Very Easy 10:00 min/mile
9/27/2014 [Saturday] 29:15 2.92 miles, Very Easy 10:00 min/mile
[MPW = 27.40]
9/28/2014 [Sunday] Off
9/29/2014 [Monday] 20:00 2.00 miles, Very Easy 10:00 min/mile
9/30/2014 [Tuesday] 25:00 2.50 miles, Very Easy 10:00 min/mile
10/1/2014 [Wednesday] 30:00 3.15 miles, Very Easy 9:30 min/mile
10/2/2014 [Thursday] 59:00 6.21 miles, Very Easy 9:30 min/mile
10/3/2014 [Friday] 59:05 6.75 miles, Easy 8:45 min/mile
10/4/2104 [Saturday] 57:45 6.79 miles, Easy 8:30 min/mile
[MPW = 32.06]
10/5/2014 [Sunday] 58:28 7.08 miles, Easy 8:15 min/mile | 5 x 75m strides
10/6/2014 [Monday] 43:11 4.93 miles, Easy 8:45 min/mile
10/7/2014 [Tuesday] 42:20 4.70 miles, Very Easy 9:00 in/mile
10/8/2014 [Wednesday] 47:30 5.93 miles, Intervals [3x1 mile], 3 min re 6:44, 6:23, 6:19
10/9/2014 [Thursday] 28:52 3.12 miles, Very Easy 9:15 min/mile
10/10/2014 [Friday] 29:04 3.17 miles, Very Easy 9:10 min/mile
10/11/2014 [Saturday] 27:43 3.13 miles, Very Easy | 4 x 50m strides 8:50 min/mile
10/12/2014 [Sunday] Steamtown Marathon - dropped after 22 | 6:49, 6:48, 6:40, 6:41, 6:38, 6:44, 6:46, 6:44,
6:40, 6:41, 6:40, 6:31, 6:34, 6:26, 6:20, 6:36,
6:20, 6:20, 6:37, 6:42, 7:04, 9:05
10/13/2014 [Monday] Off
10/14/2014 [Tuesday] Off
10/15/2014 [Wednesday] Off
10/16/2014 [Thursday] Off
10/17/2014 [Friday] Off
10/18/2014 [Saturday] 30:06 Very Easy
10/19/2014 [Sunday] 29:01
10/20/2014 [Monday] 38:47
10/21/2014 [Tuesday] 56:50
10/22/2014 [Wednesday] 57:19
10/23/2014 [Thursday] 57:48
10/24/2014 [Friday] 29:14
10/25/2014 [Saturday] 11:20 | IT band pain
10/26/2014 [Sunday] 75:00
10/27/2014 [Monday] 57:43
10/28/2014 [Tuesday] 15:08
10/29/2014 [Wednesday] 25:00
10/30/2014 [Thursday] 25:00
10/31/2014 [Friday] 25:00
11/1/2014 [Saturday] Off
11/2/2014 [Sunday] 22:00
11/3/2014 [Monday] 40:00
11/4/2014 [Tuesday]
[... Injury tornado ...]
2/22/2015 [Sunday] 1:30:00 10.47 miles Very Easy 8:35 min/mile
2/23/2015 [Monday] 29:20 2.80 miles Very Easy 10:28 min/mile
56:26 6.46 miles Easy 8:44 min/mile
2/24/2015 [Tuesday] 29:13 Very Easy
1:06:59 Easy
2/25/2015 [Wednesday] 1:20:00 Tempo Intervals [5 x 5 mins, 2 mins rest]
2/26/2015 [Thursday] 57:00 Easy
29:44 Very Easy
2/27/2015 [Friday] 56:25 Very Easy
2/28/2015 [Saturday] 44:07 Very Easy
3/10/2015 [Tuesday] 29:00 [ Last run in old shoes]
4.5 miles [ New shoes]
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