8/22 - DOUBLE 8 w/ 6 @5:53.2 avg +8 easy
8/21 - DOUBLE 8 w/ 2 @6:00 +7 easy easy
8/20 - 8 easy
8/19 - REST
WEEK OF 8/12-8/18: 77mi
8/18 - 18 w/ 10x1mi @5:58 avg, 1/2mi @7:08 avg
8/17 - 7 easy
8/16 - 10 easy
8/15 - 8 easy
8/14 - DOUBLE 7 w/ 5 @6:00 avg, +7 easy
8/13 - 7 easy
8/12 - 13 easy
WEEK OF 8/05-8/11: 64mi
8/11 - 10 easy
8/10 - 8 easy
8/09 - 7 easy
8/08 - 8 easy
8/07 - DOUBLE 8 w/ 3.7 @5:55 avg+ 7 easy
8/06 - 7 easy
8/05 - 9 easy
WEEK OF 7/29-8/04: 60mi
8/04 - 15 easy
8/03 - 8 easy
8/02 - DOUBLE 7+7 easy
8/01 - 8 w/ 6 @ 6:00 avg
7/31 - 0 easy
7/30 - 9 easy
7/29 - 6 easy
WEEK OF 7/22-7/28: 51mi
7/28 - 11 easy
7/27 - 8 easy
7/26 - 10 easy
7/25 - 7 easy
7/24 - 8 easy
7/23 - 7 easy
7/22 - REST (Suttons visit)
WEEK OF 7/15-7/21: 43mi
7/21 - REST (Suttons visit)
7/20 - 7 easy
7/19 - 7 easy
7/18 - 8 easy
7/17 - 8 easy
7/16 - 7 easy
7/15 - 6 easy
WEEK OF 7/08-7/14: 27mi
7/14 - REST
7/13 - 8 ADK HILLS easy
7/12 - 8 ADK HILLS easy
7/11 - REST
7/10 - REST
7/09 - REST
7/08 - 11 w/ Boilermaker 15K @ 53:08
WEEK OF 7/01-7/07: 41mi
7/07 - 6 ADK HILLS easy
7/06 - 10 ADK HILLS progression
7/05 - REST
7/04 - REST
7/03 - 8 easy
7/02 - 10 progression
7/01 - 7 easy
WEEK OF 6/24-6/30: 29mi
6/30 - REST
6/29 - 7 easy
6/28 - 8 easy
6/27 - REST
6/26 - 7 easy
6/25 - 7 easy
6/24 - REST
WEEK OF 6/17-6/23: 12mi
6/23 - REST
6/22 - 7 easy
6/21 - REST
6/20 - REST
6/19 - 5 easy
6/18 - REST
6/17 - REST
WEEK OF 6/10-16: 58.2mi
6/16 - 26.2 w/ GRANDMA'S Marathon @ 2:33:57 (PR)
6/15 - 7 easy + strides
6/14 - REST
6/13 - 5 easy
6/12 - 10 w/ 800 @ MGP + strides
6/11 - REST + massage
6/10 - 10 w/ 3mi progressing MGP to HMGP
WEEK OF 6/3-6/9: 64mi
6/9 - 7 w/ 2.5mi @ MGP
6/8 - REST + massage
6/7 - 14 easy
6/6 - 8 w/ 10x 800 @ 234.1 avg, 90 rest
6/5 - DOUBLE 8+6 easy
6/4 - 11 w/ 8 @ 5:38.9 avg
6/3 - 10 MG250 HILLS
WEEK OF 5/27-6/2: 81mi
6/2 - REST
6/1 - 9 MG250 HILLS
5/31 - 20 easy
5/30 - 10 easy
5/29 - DOUBLE 11 w/ 8 @ 546.5 avg +4 easy
5/28 - 14 easy
5/27 - 13 easy
WEEK OF 5/20-5/26: 102mi
5/26 - 23 easy
5/25 - 13 easy
5/24 - 12 w/ JPM Chase 3.5 @ 19:05
5/23 - DOUBLE 7.5+6.5 easy
5/22 - 11 w/ 20x 400 @ 72.6 avg, 85 rest
5/21 - 16 easy
5/20 - 13 easy
WEEK OF 5/13-5/19: 98mi
5/19 - 22 w/ 5 progression late to MGP
5/18 - 13 easy
5/17 - DOUBLE 8.7 w/ 6x800,1x500,1x800,4x250 +7.3 easy
5/16 - 10 w/ 7 @5:53.5 avg in wind 2nd half
5/15 - DOUBLE 10 easy +8 progressing
5/14 - 9 easy
5/13 - 10 easy/Buffalo small hills
WEEK OF 5/6-5/12: 90mi
5/12 - 13 easy/Buffalo small hills
5/11 - 20 easy
5/10 - 10 w/ 6x800, 2x500, 1x800, 90sec jog
5/9 - 10 easy
5/8 - DOUBLE 7.5+9.5 w/ 7 @ 551.1 avg
5/7 - 10 easy
5/6 - 10 w/ 3 @ 5:54 avg
WEEK OF 4/29-5/5: 70mi
5/5 - 20 HOT w/ 8x 1mi @ 6:05 avg, 800 recov
5/4 - 10 easy
5/3 - 8 easy
5/2 - DOUBLE 7+7 easy
5/1 - 10 easy
4/30 - 8 easy
4/29 - REST/Russia
WEEK OF 4/22-4/28: 40mi
4/28 - REST/Russia
4/27 - REST/Russia
4/26 - 10 easy/Russia
4/25 - 14 easy/Russia HILLS
4/24 - 8 easy/Russia
4/23 - 8 easy/Russia
4/22 - REST/Russia
WEEK OF 4/15-4/21: 77mi
4/21 - REST/Russia
4/20 - 20 easy
4/19 - 8 easy
4/18 - 9 w/ Treadmill 10x 800 @ 2:32.0 avg, 90 recov jog
4/17 - DOUBLE 7.5+7.5 easy
4/16 - DOUBLE 9 w/ 7 @ 5:52 avg +5 easy
4/15 - 11 easy
WEEK OF 4/8-4/14: 81mi
4/14 - 18 easy
4/13 - 7 easy
4/12 - DOUBLE 6.5+8.5 easy
4/11 - 13 easy
4/10 - 9 w/ 6 @ 5:54 avg
4/9 - 7 easy
4/8 - 12 easy
WEEK OF 4/1-4/7: 76mi
4/7 - 18 w/ 9 @ 6:24 avg
4/6 - 9 easy
4/5 - 8 easy
4/4 - 9 easy
4/3 - DOUBLE 9 w/ 7 @ 5:52.1 avg +6 easy
4/2 - 7 easy
4/1 - 10 easy
WEEK OF 3/25-3/31: 60mi
3/31 - 16 easy
3/30 - REST
3/29 - 7 easy
3/28 - 8 w/ 6x 800 5:50 in/7:00 out
3/27 - 13 w/ 5 progression to MGP
3/26 - 8 easy
3/25 - 8 w/ Shamrock Shuffle @ 27:36
WEEK OF 3/18-3/24: 74mi
3/24 - 7 easy
3/23 - 15 easy
3/22 - 9 w/ 8x 800 @ 239.4 w/ 80 rest
3/21 - 7 easy
3/20 - DOUBLE 8+6 easy
3/19 - 8 easy
3/18 - 14 easy
WEEK OF 3/11-3/17: 42mi
3/17 - 10 easy
3/16 - REST/Hip-Glute
3/15 - REST/Hip-Glute
3/14 - REST/Hip-Glute
3/13 - DOUBLE 7+6 easy
3/12 - 9 easy
3/11 - 10 easy
WEEK OF 3/4-3/10: 54mi
3/10 - 15 easy
3/9 - 8 easy
3/8 - 7 progress w/ 4 @ MGP
3/7 - 8 easy
3/6 - 9 progression
3/5 - 7 easy
3/4 - CO Skiing
WEEK OF 2/25-3/3: 47mi
3/3 - CO Skiing
3/2 - CO Skiing
3/1 - 12 aggressive
2/28 - 9 easy
2/27 - 9 w/ 8x 400 @ 78, 50 rest
2/26 - 8 easy
2/25 - 9 easy
WEEK OF 2/18-2/24: 32mi
2/24 - 12 easy
2/23 - 5 easy
2/22 - 8 easy
2/21 - 7 easy
2/20 - REST
2/19 - REST/Napa
2/18 - REST/Napa
WEEK OF 2/11-2/17: 50mi
2/17 - REST/Napa
2/16 - 11 easy
2/15 - 8 easy
2/14 - 7 easy
2/13 - 7 easy
2/12 - 8 easy
2/11 - 9 easy
WEEK OF 2/4-2/10: 53mi
2/10 - 13 w/ 4 tempo
2/9 - 8 easy
2/8 - REST
2/7 - 9 w/ 7 @ MGP
2/6 - 7 easy
2/5 - 8 easy
2/4 - 8 easy
WEEK OF 1/28-2/3: 37mi
2/3 - REST
2/2 - 6 easy
2/1 - 7 easy
1/31 - 8 interval down ladder
1/30 - 8 easy
1/29 - 8 progression to HMGP
1/28 - REST
WEEK OF 1/21-1/27: 53mi
1/27 - 12 easy
1/26 - 8 easy
1/25 - 8 easy
1/24 - REST
1/23 - 8 easy
1/22 - 7 easy
1/21 - 10 easy
WEEK OF 1/14-1/20: 21mi
1/20 - REST
1/19 - 6 easy
1/18 - 8 easy
1/17 - 7 easy
1/16 - REST
1/15 - Co Skiing
1/14 - CO Skiing
WEEK OF 1/7-1/13: 42mi
1/13 - CO Skiing
1/12 - 8 progression
1/11 - 8 easy
1/10 - 8 easy
1/9 - 7 easy
1/8 - REST
1/7 - 11 easy
WEEK OF 12/31-1/6: 45mi
1/6 - 5 easy
1/5 - 7 easy
1/4 - 8 easy
1/3 - 7 easy
1/2 - 8 easy
1/1 - REST
2017 TOTAL MILES: 2823.6
12/31 - 10 easy
WEEK OF 12/24-12/30: 20mi
12/30 - 8 easy
12/29 - 6 easy
12/28 - 6 easy
12/27 - REST
12/26 - REST
12/25 - REST
12/24 - REST
WEEK OF 12/17-12/23: 27mi
12/23 - REST
12/22 - 8 easy
12/21 - REST
12/20 - REST
12/19 - 7 easy
12/18 - 7 easy
12/17 - 5 easy
WEEK OF 12/10-12/16: 45mi
12/16 - 10 progression
12/15 - 7 easy
12/14 - REST
12/13 - 7 easy
12/12 - 7 progression to MGP
12/11 - 7 easy
12/10 - 7 easy
WEEK OF 12/3-12/9: 31mi
12/9 - 10 easy
12/8 - REST
12/7 - REST
12/6 - 7 progression to MGP
12/5 - REST
12/4 - 6 easy
12/3 - 8 easy
WEEK OF 11/26-12/2: 37mi
12/2 - 10 easy
12/1 - 7 easy
11/30 - REST
11/29 - 8 easy
11/28 - 6 easy
11/27 - 6 easy
11/26 - REST/Thailand
WEEK OF 11/19-11/25: 13mi
11/25 - 3 easy
11/24 - REST/Thailand
11/23 - 6 easy
11/22 - REST/Thailand
11/21 - REST/Thailand
11/20 - REST/Thailand
11/19 - 4 easy
WEEK OF 11/12-11/18: 12mi
11/18 - REST/Thailand
11/17 - REST/Thailand
11/16 - REST/Thailand
11/15 - REST/Thailand
11/14 - 6 easy
11/13 - 6 easy
11/12 - REST
WEEK OF 11/5-11/11: 29.2mi
11/11 - REST
11/10 - 3 easy
11/9 - REST
11/8 - REST
11/7 - REST
11/6 - REST
11/5 - 26.2 w/ NYC Marathon @ 2:42:30
WEEK OF 10/29-11/4: 35mi
11/4 - 5 easy
11/3 - REST
11/2 - REST
11/1 - 10 w/ 1mi @ MGP + MGP strides
10/31 - 7 w/ 6x 400 @ 71.3 avg, 400 recov
10/30 - DOUBLE 7+6 easy
10/29 - REST
WEEK OF 10/22-10/28: 45mi
10/28 - 9 moderate DomRep treadmill
10/27 - 5 DomRep HOT
10/26 - REST
10/25 - 10 easy
10/24 - 6 easy
10/23 - REST
10/22 - 15 w/ Naperville Half @ 1:17:08
WEEK OF 10/15-21: 93mi
10/21 - 19 WFG
10/20 - 11 easy
10/19 - 10 w/ 20x 400 @ 72.17 avg, 90 rest
10/18 - 11 easy
10/17 - 16 easy
10/16 - DOUBLE 9 w/ 7 @ 5:40.0avg +6 easy
10/15 - 11 easy
WEEK OF 10/8-14: 100.2mi
10/14 - 26.2 @ 6:57 avg, Door Cnty Hills
10/13 - 13 easy
10/12 - 5 easy
10/11 - DOUBLE 7+7 easy
10/10 - 16 easy
10/9 - 11 easy
10/8 - 15 w/ 12 @ 5:58.4 avg
WEEK OF 10/1-7: 92mi
10/7 - 22 easy
10/6 - 12 easy
10/5 - DOUBLE 8+6 easy
10/4 - 10 w/ 10x 800 @ 2:35.8 avg, 90 rest
10/3 - 16 easy
10/2 - 12 w/ 8 @ 5:53.9 avg (progress to 3@5:44)
10/1 - 6 easy
WEEK OF 9/24-30: 95mi
9/30 - 22 WFG w/ 5x Bertha
9/29 - 11 easy
9/28 - DOUBLE 7 w/ 5x 800 @ 2:35.9, +7 easy
9/27 - 7 easy
9/26 - DOUBLE 7+8 easy
9/25 - 10 easy
9/24 - 16 w/ Chicago Half @ 1:17:15 (HOT! progressing)
WEEK OF 9/17-23: 85mi
9/23 - 8 easy
9/22 - 10 easy
9/21 - 20 easy
9/20 - 12 w/ 6x 800 @ 5:45 avg, 400 recov
9/19 - DOUBLE 10 w/ 7@5:52.7 avg +6easy
9/18 - 8 easy
9/17 - 11 Elkhart Hills
WEEK OF 9/10-16: 86mi
9/16 - 12 Elkhart Hills
9/15 - 8 easy
9/14 - 17 w/ 10x 1mi @ 5:28 avg progressing, 3:00 rest
9/13 - DOUBLE 8+7 easy
9/12 - DOUBLE 9 w/ 7 progress 6:04 avg +6 easy
9/11 - 9 easy
9/10 - 10 easy
WEEK OF 9/3-9: 84mi
9/9 - 20 WFG w/ 3x Bertha
9/8 - 10 easy
9/7 - DOUBLE 9 w/ 7@5:54.5 avg +6 easy
9/6 - DOUBLE 8+6 easy
9/5 - 12 easy
9/4 - REST
9/3 - 13 ADK Hills
WEEK OF 8/27-9/2: 65mi
9/2 - REST
9/1 - REST
8/31 - 20 easy
8/30 - 9 w/ 20x 400 @ 72.80 avg, 80 rest
8/29 - DOUBLE 8+7 easy
8/28 - 10 w/ 8 progressing to 4 @ 5:57
8/27 - 11 easy
WEEK OF 8/20-26: 77mi
8/26 - 20 easy
8/25 - 8 easy
8/24 - 8 easy
8/23 - 9 w/ 10x 800 @ 2:34.75 avg, 90 rest
8/22 - DOUBLE 8 w/ 6@6:10 avg, 6 easy
8/21 - 7 easy
8/20 - 11 easy
WEEK OF 8/13-19: 68mi
8/19 - 18 w/ 10x1mi @ 6:00 avg, 800 rocov @ 7-7:15
8/18 - 8 easy
8/17 - DOUBLE 8+6 easy
8/16 - 8 w/ 4x400 74.5, 4x800 236, 4x400 72.5, 90 rest
8/15 - DOUBLE 8+7 easy
8/14- REST
8/13 - 5 Tory Pines Hills
WEEK OF 8/6-12: 68mi
8/12 - 6 La Jolla Hills
8/11 - 8 easy
8/10 - 16 easy
8/9 - 9 w/ 8x 1k @ 3:17.5 w/ 2min rest
8/8 - DOUBLE 8+6 easy
8/7 - 8 easy
8/6 - 7 easy
WEEK OF 7/30-8/5: 63mi
8/5 - 18 easy
8/4 - 8 easy
8/3 - 10 w/ 14x 800 @ 6:00 w/ 1min jog
8/2 - DOUBLE 8+6 easy
8/1 - 7 easy
7/31 - REST
7/30 - 6 easy
WEEK OF 7/23-29: 65mi
7/29 - 17 easy
7/28 - 7 easy
7/27 - 8 w/ Run for Gus 5K @ 16:47
7/26 - 7 easy
7/25 - 8 easy
7/24 - 10 easy
7/23 - 8 easy
WEEK OF 7/16-22: 60mi
7/22 - 16 easy
7/21 - 7 easy
7/20 - REST
7/19 - 8 easy
7/18 - 8 easy
7/17 - 8 easy
7/16 - 13 easy
WEEK OF 7/9-15: 46mi
7/15 - 8 easy
7/14 - REST
7/13 - 7 easy
7/12 - 8 easy
7/11 - 10 easy
7/10 - 6 easy
7/9 - 7 easy
WEEK OF 7/2-8: 31mi
7/8 - REST
7/7 - 13 ADK Hills
7/6 - 7 ADK Hills
7/5 - REST
7/4 - REST
7/3 - 8 ADK Hills
7/2 - 3 easy
WEEK OF 6/25-7/1: 43mi
7/1 - REST
6/30 - 7 easy
6/29 - 12 easy
6/28 - REST
6/27 - 10 w/ 6 @ 5:53.5 avg
6/26 - DOUBLE 8+6 easy
6/25 - REST
WEEK OF 6/18-24: 50mi
6/24 - 16 moderate
6/23 - 8 easy
6/22 - 8 easy
6/21 - REST
6/20 - 7 easy
6/19 - 8 easy
6/18 - 3 easy
WEEK OF 6/11-17: 56mi
6/17 - 16 w/ 6x1mi @ 6:10, 1x 2mi 6:10, 1mi recov progress to 6:10
6/16 - 9 easy
6/15 - 8 easy
6/14 - 8 easy
6/13 - REST
6/12 - 7 easy
6/11 - 8 easy
WEEK OF 6/4-10: 45mi
6/10 - 13 w/ 2@ 6:05
6/9 - 8 easy
6/8 - REST
6/7 - 8 w/ 2x1mi @ 6:10, 3x1k @ 3:33
6/6 - 7 easy
6/5 - 9 easy
6/4 - REST
WEEK OF 5/28-6/3: 48mi
6/3 - 12 easy
6/2 - 8 easy
6/1 - 8 easy
5/31 - 8 easy
5/30 - 6 easy
5/29 - 6 easy
5/28 - REST
WEEK OF 5/21-27: 16mi
5/27 - REST
5/26 - 8 easy
5/25 - REST
5/24 - REST
5/23 - 8 easy
5/22 - REST
5/21 - REST
WEEK OF 5/14-20: 38mi
5/20 - 10 easy
5/19 - REST
5/18 - 8 easy
5/17 - 8 easy
5/16 - 6 easy
5/15 - 6 easy
5/14 - REST
WEEK OF 5/7-13: 25mi
5/13 - 10 easy
5/12 - 7 easy
5/11 - REST
5/10 - REST
5/9 - REST
5/8 - 8 easy
5/7 - REST
WEEK OF 4/30-5/6: 32mi
5/6 - REST
5/5 - 7 easy
5/4 - REST
5/3 - 8 easy
5/2 - 7 easy
5/1 - REST
4/30 - 10 easy
WEEK OF 4/23-29: 33mi
4/29 - 10 easy
4/28 - REST
4/27 - 8 easy
4/26 - 7.5 easy
4/25 - REST
4/24 - 7.5 easy
4/23 - REST
WEEK OF 4/16-22: 32.2mi
4/17 - 26.2 w/ Boston Marathon @ 2:46:35
4/16 - 6 easy
WEEK OF 4/9-15: 38mi
4/15 - REST
4/14 - 6 easy
4/13 - 8 w/ 3x1k at 3:31 avg, 600m recov
4/12 - 10 easy
4/11 - 6 easy
4/10 - 8 easy
4/9 - REST
WEEK OF 4/2-8: 74mi
4/8 - 17 Barrington w/ 2x2mi, 1x1mi MGP
4/7 - 10 easy
4/6 - 10 w/ 10x 800 @ 2:36.1 w/ 90 rest
4/5 - REST
4/4 - 17 moderate
4/3 - 10 easy
4/2 - 10 w/ Shamrock 8K @ 26:44
WEEK OF 3/26-4/1: 88mi
4/1 - 8 easy
3/31 - 8 easy
3/30 - 23 w/ 10mi moderate
3/29 - 10 easy
3/28 - DOUBLE 10 w/ 7 windy @ 5:59 avg +6easy
3/27 - 10 easy
3/26 - 13 easy
WEEK OF 3/19-25: 95mi
3/25 - 22 Barrington Hills
3/24 - 10 easy
3/23 - DOUBLE 5+9 w/ 6mi windy progress to 5:54
3/22 - 8 easy
3/21 - DOUBLE 8+8 w/ 8x 800 @ 2:38.1 w/ 90 rest
3/20 - DOUBLE 8+5easy
3/19 - 12 easy
WEEK OF 3/12-18: 85mi
3/18 - 14 w/ LF10 @ 58:17
3/17 - 8 easy
3/16 - 22 easy
3/15 - 8 easy
3/14 - DOUBLE 9 w/ 7 tempo @ 5:51avg, +7 easy
3/13 - 9 easy
3/12 - 8 easy
WEEK OF 3/5-11: 77mi
3/11 - 20 Barrington Hills
3/10 - 10 progression
3/9 - DOUBLE 6 easy +8 progression
3/8 - 10 easy
3/7 - DOULBLE 7 easy +8 w/ 5x1mi @5:48, 1min rest
3/6 - 8 easy
3/5 - REST
WEEK OF 2/26-3/4: 67mi
3/4 - 20 @ 6:44 avg
3/3 - 8 easy
3/2 - DOUBLE 8+8 easy
3/1 - REST
2/28 - 8 w/ 17x 1min on/off, 510-515 in wind, 455-505 w/ wind
2/27 - 7 easy
2/26 - 8 easy
WEEK OF 2/19-25: 46mi
2/25 - 16 easy
2/24 - 10 easy
2/23 - 7 easy
2/22 - REST
2/21 - DOUBLE 8+5 easy
2/20 - REST
2/19 - REST
WEEK OF 2/12-18: 60mi
2/18 - 16 easy
2/17 - 10 w/ 3mi tempo, 1mi recov, 2mi tempo
2/16 - DOUBLE 6+8 easy
2/15 - 7 w/ 6x 800 @ 236.2 avg, 90 rest
2/14 - DOUBLE 5+8 easy
2/13 - REST
2/12 - REST
WEEK OF 2/5-11: 61mi
2/11 - 18 easy
2/10 - 10 w/ 8 progression
2/9 - REST
2/8 - 7 easy
2/7 - 8 easy
2/6 - 8 easy
2/5 - 10 easy
WEEK OF 1/29-2/4: 61mi
2/4 - 18 easy
2/3 - 8 easy
2/2 - 9 easy
2/1 - REST
1/31 - 8 easy
1/30 - 8 easy
1/29 - 10 easy
WEEK OF 1/22-28: 51mi
1/28 - 17 easy
1/27 - 8 easy
1/26 - 8 easy
1/25 - REST
1/24 - 10 easy
1/23 - 8 easy
1/22 - REST
WEEK OF 1/15-21: 46mi
1/21 - 15 easy
1/20 - 8 easy
1/19 - 7 easy
1/18 - 8 easy
1/17 - 8 easy
1/16 - Mont Tremblant Skiing
1/15 - Mont Tremblant Skiing
WEEK OF 1/8-14: 36mi
1/14 - Mont Tremblant Skiing
1/13 - 12 easy
1/12 - 8 easy
1/11 - REST
1/10 - 8 easy
1/9 - REST
1/8 - 8 easy
WEEK OF 1/1-7: 38mi
1/7 - 15 easy
1/6 - 9 easy
1/5 - REST
1/4 - 8 easy
1/3 - REST
1/2 - 6 easy
1/1 - REST
2016 TOTAL MILES: 2672.2
WEEK OF 12/25-31: 34mi
12/31 - 11 easy
12/30 - REST
12/29 - 8 easy
12/28 - 9 easy
12/27 - 6 easy
12/26 - REST
12/25 - REST
WEEK OF 12/18-24: 24mi
12/24 - REST
12/23 - REST
12/22 - 8 easy
12/21 - 8 easy
12/20 - 8 easy
12/19 - REST
12/18 - REST
WEEK OF 12/11-17: 40mi
12/17 - 11 easy
12/16 - 8 easy
12/15 - REST
12/14 - 6 easy
12/13 - 8 easy
12/12 - 7 easy
12/11 - REST
WEEK OF 12/4-10: 22mi
12/10 - 10 easy
12/9 - 6 easy
12/8 - 6 easy
12/7 - REST
12/6 - REST
12/5 - REST
12/4 - REST
WEEK OF 11/27-12/3: 24mi
12/3 - 10 easy
12/2 - 6 easy
12/1 - REST
11/30 - 4 easy
11/29 - REST
11/28 - REST
11/27 - 4 easy
WEEK OF 11/20-19: 6mi
11/21-27- Honeymoon St John
11/20 - 6 easy w/ San Juan Wedding
WEEK OF 11/13-19: 38mi
11/19 - REST
11/18 - 6 easy San Juan
11/17 - 9 easy San Juan
11/16 - REST
11/15 - 9 easy
11/14 - 8 easy
11/13 - 6 w/ IL XC 5K @ 18:05?
WEEK OF 11/6-12: 33mi
11/12 - 10 easy
11/11 - REST
11/10 - REST
11/9 - 8 easy
11/8 - 7 easy
11/7 - REST
11/6 - 8 easy
WEEK OF 10/30-11/5: 22mi
11/5 - 8 easy
11/4 - 6 easy
11/3 - REST
11/2 - REST
11/1 - 8 easy
10/31 - REST
10/30 - REST
WEEK OF 10/23-29: 46mi
10/29 - 6 w/ Carrera 5K @ 16:49
10/28 - 6 easy
10/27 - 10 w/ 1x800, 2x1600 @ 5k pace, 800 recov
10/26 - REST
10/25 - 8 easy
10/24- 10 w/ 5 @ 5:57 avg
10/23 - 6 easy
WEEK OF 10/16-22: 42mi
10/22 - REST
10/21 - 13 easy NYC Hills
10/20 - rest
10/19 - 6 w/ 8x 400 @ 73.5 avg, 90 rest
10/18 - 8 easy
10/17 - 9 easy
10/16 - 6 easy
WEEK OF 10/9-15: 39.2mi
10/15 - REST
10/14 - 7 easy
10/13 - 6 easy
10/12 - REST
10/11 - REST
10/10 - REST
10/9 - 26.2 w/ Chicago Marathon @ 2:38:06
WEEK OF 10/2-10/7: 28mi
10/8 - 3 easy
10/7 - 6 easy
10/6 - 10 w/ 1x400 @ 90, 4x400 at 69.9 avg, 90rest
10/5 - REST
10/4 - 9 w/ 3x100-200 moderate strides early, then 2x300, 2x200 late
10/3 - REST
10/2 - REST
WEEK OF 9/25-10/1: 81mi
10/1 - 16 easy/moderate
9/30 - 8 easy
9/29 - 7 w/ WINDY 12x 400 @ 73.4 avg, 90rest
9/28 - REST
9/27 - 13 w/ 1.5mi@5:55, 6mi@5:51, 1.5mi@5:57
9/26 - 13 easy
9/25 - 24 w/ 13 progressing moderate to aggressive
WEEK OF 9/18-24: 102mi
9/24 - 11 w/ Park Ridge 5K @ 16:30
9/23 - 8 easy
9/22 - DOUBLE 8 w/ 10x 800 @ 2:36.4 avg, 90rest + 11 moderate
9/21 - 12 easy
9/20 - 14 w/ 9mi progression, 5.5 @ MGP OB
9/19 - 16 easy
9/18 - 22 easy to moderate on Chi Mar course
WEEK OF 9/11-17: 40mi
9/17 - 8 w/ 2.5 @ 5:55avg
9/16 - REST
9/15 - REST
9/14 - 8 easy
9/13 - REST
9/12 - 9 easy
9/11 - 15 w/ Lake Zurich Half @ 1:17:10
WEEK OF 9/4-10: 90mi
9/10 - 13 easy
9/9 - 22 easy
9/8 - 11 HOT w/ 6x 800 @ 2:40 avg, 90rest, gear stolen
9/7 - 16 HOT easy
9/6 - 14 HOT easy
9/5 - 14 ADK to Stillwater and back
9/4 - REST ADK
WEEK OF 8/28-9/3: 99mi
9/3 - 21 aggressive w/ 3x 2mi @ 6:10 or better
9/2 - 12 ADK to Croghan w/ 7 @ 6:15 avg
9/1 - 14 ADK Belfort easy
8/31 - 10 easy
8/30 - 13 w/ 8 @ 5:52 avg, HUMID
8/29 - 9+6 easy
8/28 - 14 easy
WEEK OF 8/21-27: 90mi
8/27 - 20 aggressive w/ 3x 2mi @ 6:10 or better
8/26 - 10 easy
8/25 - 12 easy
8/24 - 9 easy
8/23 - DOUBLE 6+12 w/ 5x800 @2:40, 4x1000 @3:18
8/22 - 8 easy
8/21 - 13 easy
WEEK OF 8/14-20: 67mi
8/20 - 18 aggressive/progressing
8/19 - 12 easy
8/18 - REST
8/17 - 10 easy
8/16 - 12 easy
8/15 - 9 moderate w/ 12x cricket hills
8/14 - 6 easy
WEEK OF 8/7-13: Run 48mi, Swim 9700yds
8/13 - 16 easy
8/12 - 10 easy
8/11 - 3600yds Ohio St
8/10 - 5 moderate, 2100yds EBC
8/9 - 10 easy, 2200yds EBC
8/8 - 7 easy, 1800yds EBC
8/7 - REST
WEEK OF 7/31-8/6: Run 0mi, Swim 10000yds
8/6 - REST
8/5 - Swim 1800yds Ohio St
8/4 - Swim 2300yds EBC
8/3 - Swim 1800yds Ohio St
8/2 - Swim 2100yds EBC
8/1 - Swim 2000yds EBC
7/31 - REST
WEEK OF 7/17-21: 57mi
7/30 - 14 easy
7/29 - 12 easy
7/28 - 10 easy
7/27 - 9 easy
7/26 - REST
7/25 - 12 easy
WEEK OF 7/17-21: 58mi
7/23 - 15 easy
7/22 - 11 easy
7/21 - 8 easy
7/20 - REST
7/19 - 12 easy w/ 1 @ MGP
7/18 - REST
7/17 - 12 easy
WEEK OF 7/10-16: 27mi
7/16 - ADK 8 easy
7/15 - REST
7/14 - ADK 8 easy
7/13 - REST
7/12 - REST
7/11 - REST
7/10 - ADK 11 w/ Boilermaker 15K @ 53:13
WEEK OF 7/3-9: 39mi
7/9 - ADK 3 w/ strides
7/8 - ADK 14 easy
7/7 - ADK 8 easy
7/6 - ADK 8 easy
7/5 - REST
7/4 - 6 easy
7/3 - REST
WEEK OF 6/26-7/2: 57mi
7/2 - 16 moderate w/ 6x 90sec @ 5:10-15, 5min recovery
7/1 - 10 easy
6/30 - REST
6/29 - 9 w/ 2x 3-2-1 on/off
6/28 - 9 easy
6/27 - 5 easy
6/26 - 8 w/ Downers Grove 5Mi @ 28:04
WEEK OF 6/19-25: 60mi
6/25 - 6 easy
6/24 - 11 easy
6/23 - 11 w/ 8x800 @ 2:36.4 avg w/ 90 rest
6/22 - REST
6/21 - 11 w/ 6 @ 5:42.7 avg
6/20 - 16 easy
6/19 - 5 easy
WEEK OF 6/12-18: 64mi
6/18 - 17 w/ 8@ 6:40ish
6/17 - 10 easy
6/16 - REST
6/15 - 10 w/ 1.5mi@ 5:35 pace, 800@ 2:35, 2mi@ 5:39 pace
6/14 - 8 easy
6/13 - 8 easy
6/12 - 11 easy
WEEK OF 6/5-11: 61mi
6/11 - 16 easy
6/10 - 10 easy
6/9 - 6 easy
6/8 - 9 w/ 4mi @ 5:50avg
6/7 - REST
6/6 - 15 w/ 3mi MGP
6/5 - 5 easy
WEEK OF 5/22-28: 60mi
6/4 - 11 w/ Cosley 10K @ 33:44
6/3 - 10 easy w/ strides
6/2 - 10 w/ 2mi @ MGP
6/1 - 8 easy
5/31 - REST
5/30 - 12 easy
5/29 - REST
WEEK OF 5/22-28: 60mi
5/28 - 14 w/ SF10 @ 57:25
5/27 - 4 easy
5/26 - 10 w/ 4x800@ 235.8, 4x400@ 73.1 w/ 90 rest
5/25 - 10 easy
5/24 - 14 progression
5/23 - REST
5/22 - 8 easy
WEEK OF 5/15-21: 77mi
5/21 - 19 aggressive/progression
5/20 - 12 easy
5/19 - 10 easy
5/18 - 9 w/ 5x 1600 @ 5:34 avg w/ 2min rest
5/17 - 8 easy
5/16 - 12 easy w/ pickups
5/15 - 7 easy
WEEK OF 5/8-14: 66mi
5/14 - REST
5/13 - 16 aggressive
5/12 - 8 easy
5/11 - 12 progression 6:30 to MPG
5/10 - 9 easy
5/9 - 16 easy/moderate
5/8 - 5 easy
WEEK OF 5/1-7: 65mi
5/7 - 14 w/ Quarryman 10Mi @ 1:00:54
5/6 - 5 easy
5/5 - 14 easy w/ Cricket Hills
5/4 - 9 w/ 3x 3-2-1 min on w/ equal recovery
5/3 - 10 easy
5/2 - 10 easy
5/1 - 3 easy
WEEK OF 4/25-30: 58mi
4/30 - 14 moderate/progressing
4/29 - 8 easy
4/28 - REST
4/27 - 9 easy
4/26 - 10 easy
4/25 - 9 easy
4/24 - 8 easy
WEEK OF 4/17-23: 21mi
4/23 - REST
4/22 - 7 easy
4/21 - 7 moderate
4/20 - REST
4/19 - 7 easy
4/18 - REST
4/17 - REST
WEEK OF 4/10-16: 20mi
4/16 - 6 easy
4/15 - 3 easy
4/14 - 3 easy
4/13 - REST
4/12 - REST
4/11 - REST
4/10 - 8 w/ Oak Park 5K @ 16:38
WEEK OF 4/3-9: 46mi
4/9 - 9 easy+strides
4/8 - REST
4/7 - 10 easy+strides
4/6 - REST
4/5 - 10 easy
4/4 - 8 easy
4/3 - 9 w/ Shamrock 8K @ 26:37
WEEK OF 3/27-4/2: 49mi
4/2 - 7 easy w/ strides
4/1 - REST
3/31 - 16 easy
3/30 - 10 w/ 1.5mi, rest, 4x 800, rest, 2x 800 all @ 5-8K pace
3/29 - REST
3/28 - 8 w/ 3 @ 5:46 avg
3/27 - 8 easy
WEEK OF 3/20-26: 80mi
3/26 - 20 easy
3/25 - 9 w/ 8x800 EBC @ 2:34.7 avg, 82 rest
3/24 - 10 easy
3/23 - 11 easy
3/22 - 10 moderate
3/21 - 12 moderate
3/20 - 8 easy
WEEK OF 3/13-19: 80mi
3/19 - 14 w/ Lakefront 10Mi @ 55:53
3/18 - 7 easy
3/17 - 18 easy
3/16 - 9 w/ windy 8x800 zoo @ 2:37.2 avg, 90 rest
3/15 - DOUBLE 9 moderate + 6 easy
3/14 - 13 w/ 3.5 @ 5:48 avg, 4.5 easy, 2.5 @ 5:56 avg
3/13 - 4 easy
WEEK OF 3/6-12: 80mi
3/12 - 20 easy/moderate
3/11 - 11 moderate
3/10 - 9 easy
3/9 - 12 w/ 3x2mi @ 5:46.0, 5:45.0, 5:46.5 w/ 2:30 jog
3/8 - 9 easy
3/7 - 12 w/ 6 @ 5:47.5 avg
3/6 - 7 easy
WEEK OF 2/28-3/5: 66mi
3/5 - 17 6:45 avg, w/ 4mi 6:30+ 3mi MGP OB
3/4 - 10 easy
3/3 - 12 moderate
3/2 - 10 moderate
3/1 - REST
2/29 - 9 easy
2/28 - 8 easy
WEEK OF 2/21-27: 64mi
2/27 - 10 easy
2/26 - 16 w/ 5 aggressive
2/25 - 9 w/ 2.5 tempo, 1mi, 800m, 4x 400
2/24 - 6 easy w/ 3mi barefoot
2/23 - 10 w/ 6mi indian run + fartlek
2/22 - 13 easy
2/21 - REST
WEEK OF 2/14-20: 60mi
2/20 - 16 @ 6:20 avg
2/19 - 6 easy
2/18 - 8 easy
2/17 - 9 w/ 2mi @ 5:50, 5x 2:00on/1off, 1on/30off, 30on/30off
2/16 - 9 easy
2/15 - 12 easy w/ 2mi moderate
2/14 - REST
WEEK OF 2/7-13: 68mi
2/13 - 15 easy
2/12 - 7 easy
2/11 - DOUBLE 9+5, w/ 3mi sub MGP
2/10 - 6 moderate
2/9 - 9 moderate
2/8 - 11 progression to MGP
2/7 - 6 easy
WEEK OF 1/31-2/5: 55mi
2/6 - 13 easy
2/5 - 9 easy
2/4 - 9 easy
2/3 - 7 easy
2/2 - 9 easy
2/1 - 8 progression
1/31 - REST
WEEK OF 1/24-30: 51mi
1/30 - 12 progressing
1/29 - 6 easy
1/28 - 9 easy
1/27 - 8 easy
1/26 - REST
1/25 - 6 easy
1/24 - 10 easy
WEEK OF 1/17-23: 32mi
1/23 - 7 easy
1/22 - 8 easy
1/21 - 8 easy
1/20 - 9 moderate
1/19 - SICK
1/18 - CO SKI
1/17 - CO SKI
WEEK OF 1/10-16: 43mi
1/16 - CO SKI
1/15 - 7 progression
1/14 - 9 easy
1/13 - 10 easy
1/12 - 8 easy
1/11 - 9 easy
1/10 - WI SKI
WEEK OF 1/3-9: 38mi
1/9 - WI SKI
1/8 - 6 moderate
1/7 - 10 moderate
1/6 - 8 easy
1/5 - 8 easy
1/4 - REST
1/3 - 6 moderate
WEEK OF 12/27-1/2: 32mi
1/2 - 4 easy
1/1 - REST
2015 TOTAL MILES: 3002.4
12/31 - 6 easy
12/30 - 10 moderate
12/29 - 8 easy
12/28 - 4 easy
12/27 - REST
WEEK OF 12/20-26: 30mi
12/26 - 6 easy
12/25 - REST
12/24 - REST
12/23 - 8 easy
12/22 - 8 easy
12/21 - 8 easy
12/20 - REST
WEEK OF 12/13-19: 26mi
12/19 - 8 easy
12/18 - 7 easy
12/17 - 7 easy
12/16 - REST
12/15 - REST
12/14 - REST
12/13 - 4 easy
WEEK OF 12/6-12: 39.2mi
12/12 - 8 easy
12/11 - REST
12/10 - 5 easy
12/9 - REST
12/8 - REST
12/7 - REST
12/6 - 26.2 w/ CIM @ 2:35:52 (PR)
WEEK OF 11/29-12/5: 37mi
12/5 - 7 easy w/ strides
12/4 - REST
12/3 - REST
12/2 - 8 w/ 1xmile, 2x400, 1xmile @ MGP w/ 800 recovery
12/1 - 8 easy
11/30 - 8 easy
11/29 - 6 easy
WEEK OF 11/22-28: 67mi
11/28 - 18 easy
11/27 - REST
11/26 - 8 w/ Turkey Day 8.2K @ 27:34
11/25 - REST
11/24 - 17 w/ 4 mi progression/tempo
11/23 - 10 w/ 1x2mi (11:06), 2x1mi (5:27), 2x800 (2:31, 2:32); 800 recovery
11/22 - 14 easy
WEEK OF 11/15-21: 85mi
11/21 - RESTS
11/20 - 23 easy
11/19 - DOUBLE 8 w/ 12x400 w/ 400 recovery @ 73.5 avg + 5 easy
11/18 - 8 easy
11/17 - 16 w/ 6 progressing 6:30-6:15
11/16 - DOUBLE 9+6 easy
11/15 - 10 w/ ERC XC @ 16:41
WEEK OF 11/8-14: 88mi
11/14 - 21 easy
11/13 - 12 easy
11/12 - 8 easy
11/11 - DOUBLE 8+7 easy
11/10 - 8 easy
11/9 - 8 easy
11/8 - 16 w/ Naperville Half @ 1:14:07 (PR)
WEEK OF 11/1-7: 85mi
11/7 - 4 easy
11/6 - 18 w/ 12 6:30 down to 6:15
11/5 - 10 w/ 8x 800 @ 2:34.75, 90 sec rest
11/4 - DOUBLE 8 + 7 easy
11/3 - 9 easy
11/2 - DOUBLE 11 w/ 7 @ 5:54 avg, + 6 easy
11/1 - 12 easy
WEEK OF 10/25-10/31: 72mi
10/31 - 18 w/ 6 @ 6:30
10/30 - REST
10/29 - 8 easy
10/28 - 13 easy
10/27 - 7 easy
10/26 - 15 w/ 10 progressing 6:45 to 5:50
10/25 - 11 easy
WEEK OF 10/18-24: 51mi
10/24 - 10 w/ Halloween Hustle 5K @ 16:46
10/23 - 15 w/ 7 moderate
10/22 - 8 easy
10/21 - 8 easy
10/20 - REST
10/19 - REST
10/18 - 10 easy
WEEK OF 10/11-17: 62mi
10/17 - 15 w/ 7 moderate
10/16 - 9 easy
10/15 - 11 moderate
10/14 - 8 easy
10/13 - REST
10/12 - 8 easy
10/11 - 11 w/ 8 @ 6:10 avg
WEEK OF 10/4-8: 51mi
10/10 - 9 very easy
10/9 - 7 easy
10/8 - DOUBLE 11 moderate + 4 easy
10/7 - REST
10/6 - 7 easy
10/5 - 8 w/ 800,2200,800 @ MGP/OB
10/4 - 5 easy
WEEK OF 9/27-10/3: 11mi
10/3 - REST
10/2 - REST
10/1 - REST
9/30 - REST
9/29 - REST
9/28 - 7 easy/hills
9/27 - 4 easy
WEEK OF 9/20-26: 32.5mi
9/26 - 3 easy
9/25 - 3 easy
9/24 - REST
9/23 - REST
9/22 - REST
9/21 - REST
9/20 - 26.2? w/ MOSCOW Marathon @ 2:39:12
WEEK OF 9/13-19: 35mi
9/19 - 7 easy w/ strides
9/18 - 6 easy w/ strides
9/17 - REST
9/16 - REST
9/15 - 8 easy
9/14 - REST
9/13 - 14 w/ Lake Zurich Half @ 1:16:10
WEEK OF 9/6-12: 64mi
9/12 - 8 easy
9/11 - 11 easy
9/10- 8 w/ 20x 400 @ 72.18, 80-90 recov
9/9 - 16 w/ 14 @ 6:30 down to 6:10 (6:20 avg)
9/8 - 10 easy
9/7 - REST
9/6 - 11 w/ BG10K @ 34:59
WEEK OF 8/30-9/5: 101mi
9/5 - 10 easy w/ strides
9/4 - 23 easy
9/3 - DOUBLE 5+7 w/ 10x 800@EBC, 2:36.6 avg, 85 recov
9/2 - DOUBLE 8+6 easy w/ strides
9/1 - DOUBLE 8+8 easy
8/31 - 15 w/ 13.1 @ ~76:30, out ~5:55s, back 5:45s
8/30 - 11 easy
WEEK OF 8/23-29: 77mi
8/29 - 25 ADK/Belfort to #4 2:25, neg split
8/28 - 5 ADK/ easy
8/27 - 13 ADK/#4 progression/MGP/tempo
8/26 - 12 ADK/Marks progression
8/25 - 11 ADK easy
8/24 - 11 ADK easy
8/23 - REST/Canoeing-Camping
WEEK OF 8/16-22: 50mi
8/22 - REST/Canoeing-Camping
8/21 - REST/Canoeing-Camping
8/20 - 20 ADK/#4 easier
8/19 - 14 ADK/#4 aggressive
8/18 - REST
8/17 - 8 easy
8/16 - 8 easy
WEEK OF 8/9-15: 102mi
8/15 - 23 some progression, HOT
8/14 - 8 easy
8/13 - DOUBLE 9+5 easy
8/12 - DOUBLE 8+5 easy
8/11 - 16 w/ 9 progressing to MGP
8/10 - DOUBLE 8+5 easy
8/9 - 15 w/ NoWestrn 4.1 @ 22:18
WEEK OF 8/2-8/8: 92mi
8/8 - 23 easy
8/7 - 10 easy
8/6 - DOUBLE 5 easy + 8 w/ 10x 800 @ 2:35.9 (200 or 90 recov), 2x 400 @ 75
8/5 - 13 easy
8/4 - DOUBLE 8 easy +8 moderate
8/3 - 12 w/ 5mi progression and 3 @ 5:45, :40, :30
8/2 - 5 easy
WEEK OF 7/26-8/1: 82mi
8/1 - 20 w/ 7mi solid progression to MGP
7/31 - 8 easy
7/30 - 10 w/ 4x 800 @ 2:40 avg HOT!!
7/29 - 8 easy
7/28 - DOUBLE 8+7 easy
7/27 - 12 w/ 7 @ 5:54.8 (HOT)
7/26 - 9 w/ slight progression
WEEK OF 7/19-25: 80mi
7/25 - 20 easy
7/24 - 10 easy
7/23 - 9 w/ 16x 400 @ 72.0 avg, 90 recov
7/22 - 9 easy
7/21 - 11 w/ 6 @ 5:53.8 avg
7/20 - DOUBLE 8 moderate + 7 easy
7/19 - 6 easy
WEEK OF 7/12-18: 74mi
7/18 - 18 w/ 12 moderate
7/17 - 8 easy
7/16 - 9 easy
7/15 - 9 w/ 7x800 @ 2:38, 2x400 @ 69,67
7/14 - DOUBLE 8 + 8 easy
7/13 - 8 easy
7/12 - 6 easy
WEEK OF 7/5-11: 64mi
7/11 - 16 easy
7/10 - 8 easy
7/9 - 9 w/ Bastille Day 8K @ 27:50
7/8 - 8 easy
7/7 - DOUBLE 9 easy + 6 moderate
7/6 - 8 easy
7/5 - REST/Canoe Trip
WEEK OF 6/28-7/4: 53mi
7/4 - REST/Canoe Trip
7/3 - REST/Canoe Trip
7/2 - 8 w/ 4x1mi @5:42 avg w/ 800 recovery
7/1 - DOUBLE 8 easy + 6 progression
6/30 - 8 easy
6/29 - 9 easy
6/28 - 14 progression
WEEK OF 6/21-27: 45mi
6/27 - REST
6/26 - 8 easy
6/25 - 8 easy
6/24 - 7 easy
6/23 - DOUBLE 8 easy + 5 easy
6/22 - 8 easy
6/21 - REST
WEEK OF 5/31-6/6: 60mi
6/20 - 13 w/ 1 Ribbon Mile 5:07
6/19 - 8 easy
6/18 - DOUBLE 8 easy + 7 progression
6/17 - 8 easy
6/16 - 8 easy
6/15 - REST
6/14 - 8 easy
WEEK OF 5/31-6/6: 30mi
6/13 - 12 easy
6/12 - 5 easy + Portland hiking
6/11 - REST
6/10 - 5 easy
6/9 - 8 easy
6/8 - REST
6/7 - REST
WEEK OF 5/31-6/6: 43mi
6/6 - REST
6/5 - 9 easy
6/4 - 11 easy
6/3 - 8 easy
6/2 - 8 easy
6/1 - 7 easy
5/31 - REST
WEEK OF 5/24-30: 37mi
5/30 - REST
5/29 - REST
5/28 - 8 moderate
5/27 - 9 easy
5/26 - DOUBLE 8+4 easy
5/25 - 8 easy
5/24 - REST
WEEK OF 5/17-23: 58mi
5/23 - 14 w/ SF10 @ 55:31 (PR)
5/22 - 6 easy
5/21 - 8 w/ 10x 45sec @ 200 pace ~31-32
5/20 - REST
5/19 - DOUBLE 8 easy + 8 moderate
5/18 - 6 easy
5/17 - 8 w/ Childrn Hosp 5K @ 17:08 (WIN)
WEEK OF 5/10-16: 70mi
5/16 - 18 moderate
5/15 - 8 easy
5/14 - 8 easy
5/13 - 11 w/ 2x400@ 71,72; 6x800@ 75avg; 2x400@ 71,69
5/12 - 17 easy
5/11 - 8 easy
5/10 - REST
WEEK OF 5/3-9: 57mi
5/9 - 14 w/ Quarryman 10 @ 57:56
5/8 - 8 easy
5/7 - 8 easy
5/6 - DOUBLE 8+8 w/ 4 @ 5:40 avg
5/5 - 8 easy
5/4 - 3 easy
5/3 - REST
WEEK OF 4/26-5/2: 51mi
5/2 - REST
5/1 - REST
4/30 - 9 w/ 5 @ 5:42 avg
4/29 - DOUBLE 8+7 easy
4/28 - 11 easy
4/27 - 8 easy
4/26 - 8 w/ Ravenswood 5K @ 16:15.6 (PR)
WEEK OF 4/19-25: 60mi
4/25 - 9 easy
4/24 - 7 easy
4/23 - 10 w/ 8x800@ 2:33.4 avg, 90 rest
4/22 - REST
4/21 - DOUBLE 8.4 easy
4/20 - DOUBLE 8+8 easy
4/19 - 6 easy
WEEK OF 4/12-18: 69mi
4/18 - 15 w/ LF10 @ 57:19
4/17 - 6 easy
4/16 - 8 easy
4/15 - DOUBLE 9 w/ 12x 800 in/outs 6@5:22.5/6:09 + 8 easy
4/14 - 9 easy
4/13 - 8 easy
4/12 - 6 w/ Oak Park 5K @ 16:26
WEEK OF 4/5-11: 60mi
4/11 - 6 easy
4/10 - 8 easy
4/9 - 8 w/ 2x400@ 73, 70; 6x800@ 2:38 avg; 2x400@ 73, 69
4/8 - 8 easy
4/7 - 14 w/ 16x 1000 in/out at 5:40/6:20 paces
4/6 - 13 moderate
4/5 - 3 easy
WEEK OF 3/29-4/4: 64mi
4/4 - REST
4/3 - 18 w/ 9 progression
4/2 - 8 easy
4/1 - 8 moderate
3/31 - DOUBLE 5+9 easy
3/30 - 8 easy
3/29 - 8 w/ Shamrock 8K @ 27:11
WEEK OF 3/22-28: 43mi
3/28 - 7 easy
3/27 - REST
3/26 - 8 w/ 9x 800@2:39.7 avg (8K pace), 2x 400@72, 80 rest
3/25 - 8 easy
3/24 - 12 w/ 8 @ 5:50 avg
3/23 - 8 easy
3/22 - REST
WEEK OF 3/15-21: 73mi
3/21 - 20 w/ 11 @ 6:20 avg (incl wind)
3/20 - REST
3/19 - 11 w/ 16x 1min hammer on/off
3/18 - 11 moderate
3/17 - 8 easy
3/16 - 6 easy
3/15 - 17 w/ Cary Half Marathon 1:17:02
WEEK OF 3/8-14: 71mi
3/14 - 6 easy + strides
3/13 - 8 easy + strides
3/12 - 15 easy
3/11 - 8 w/ 7x 800 @238.4 avg w/ 80 rest, 2x 400 @73.3
3/10 - DOUBLE w/ 8 easy + 9 easy
3/9 - 11 w/ 7 @ 5:51 avg
3/8 - 6 easy
WEEK OF 3/1-7: 73mi
3/7 - 20 Barrington
3/6 - DOUBLE 4 w/ 5K @ 5:35 avg + 6 easy
3/5 - 8 easy
3/4 - 8 easy
3/3 - 14 easy
3/2 - DOUBLE 3 easy + 10 w/ 6 @ 5:54 avg
3/1 - REST
WEEK OF 2/22-28: 70mi
2/28 - 20 Barrington progression
2/27 - 8 easy
2/26 - 10 easy
2/25 - 9 w/ 8x600 DePaul @ 1:55-2:00, 400 outs
2/24 - 13 moderate
2/23 - 5 w/ 4 @ 5:50 avg
2/22 - 5 easy
WEEK OF 2/15-21: 55mi
2/21 - 18 w/ 9 easy, 9 progression
2/20 - 8 easy
2/19 - 8 moderate
2/18 - REST
2/17 - 8 w/ 3 @ MGP
2/16 - 13 easy
2/15 - REST
WEEK OF 2/8-14: 60mi
2/14 - 16 easy
2/13 - 8 easy
2/12 - 9 progression
2/11 - 6 easy
2/10 - 12 easy
2/9 - 9 progression
2/8 - REST
WEEK OF 2/1-2/7: 54mi
2/7 - 16 easy
2/6 - 7 VFF
2/5 - DOUBLE 9 moderate + 6 easy
2/4 - REST
2/3 - 8 TM Hills
2/2 - 8 easy
2/1 - REST
WEEK OF 1/25-31: 44mi
1/31 - 10 easy/moderate
1/30 - 12 easy
1/29 - REST
1/28 - 8 easy
1/27 - 8 aesy
1/26 - 6 easy
1/25 - REST
WEEK OF 1/18-24: 22mi
1/24 - 9 easy
1/23 - 7 easy
1/22 - 6 easy
1/21 - SICK
1/20 - SICK
1/19 - CO SKIING
1/18 - CO SKIING
WEEK OF 1/11-17: 37mi
1/17 - CO SKIING
1/16 - 6 easy
1/15 - 9 progression
1/14 - 8 w/ progression to MGP
1/13 - 6 easy
1/12 - 8 easy
1/11 - REST
WEEK OF 1/4-10: 42mi
1/10 - 13 snowy
1/9 - 5 easy
1/8 - 7 progression to MGP
1/7 - 8 progression to MGP
1/6 - REST
1/5 - 5 easy
1/4 - 4 easy
WEEK OF 12/28-1/3: 31mi
1/3 - 10 easy
1/2 - 6 easy
1/1 - REST
2014 TOTAL MILES: 1974
12/31 - 6 easy
12/30 - 6 easy
12/29 - REST
12/28 - 3 easy
WEEK OF 12/21-27: 21mi
12/27 - REST
12/26 - REST
12/25 - REST
12/24 - 3 easy
12/23 - REST
12/22 - 8 easy
12/21- 10 easy
WEEK OF 12/14-20: 37mi
12/20 - REST
12/19 - 9 easy
12/18 - 6 progression
12/17 - 6 easy
12/16 - 6 easy
12/15 - REST
12/14 - 10 progression
WEEK OF 12/7-13: 22mi
12/13 - 5 easy
12/12 - REST
12/11 - 6 moderate
12/10 - 6 easy
12/9 - REST
12/8 - 5 easy
12/7 - REST
WEEK OF 11/30-12/6: 10mi
12/6 - 5 easy
12/5 - 5 easy
11/30-12/4 - BREAK
WEEK OF 11/29 - 4mi
11/24-29 - BREAK
11/23 - 4 easy
WEEK OF 11/16-22: 21mi
11/22 - 6 easy
11/21 - 7 easy
11/20 - REST
11/19 - REST
11/18 - REST
11/17 - REST
11/16 - 8 w/ RedEye 8K @ 27:56
WEEK OF 11/9-15: 46mi
11/15 - 4 easy
11/14 - 11 w/ 5 moderate
11/13 - REST
11/12 - 8 easy
11/11 - 7 w/ 5.5 progressing to 5:30
11/10 - 8 easy
11/9 - 8 w/ IL XC 5K @ 17:17
WEEK OF 11/2-8: 41mi
11/8 - REST
11/7 - 13 easy
11/6 - 8 easy
11/5 - 8 easy
11/4 - REST
11/3 - REST
11/2 - 12 easy
WEEK OF 10/26-11/1: 18mi
11/1 - REST
10/31 - REST
10/30 - 7 moderate
10/29 - REST
10/28 - 7 easy
10/27 - 4 easy
10/26 - REST
WEEK OF 10/19-25: 30mi
10/25 - REST
10/24 - REST
10/23 - 8 easy
10/22 - REST
10/21 - 8 easy
10/20 - 8 easy
10/19 - 6 easy
WEEK OF 10/12-18: 40mi
10/18 - 11 progression
10/17 - 9 easy
10/16 - 8 easy
10/15 - 3 easy
10/14 - REST
10/13 - 9 easy
10/12 - REST
WEEK OF 10/5-11: 14mi
10/11 - REST
10/10 - REST
10/9 - REST
10/8 - REST
10/7 - 6 easy
10/6 - 8 easy
10/5 - REST
WEEK OF 9/28-10/4: 34.2mi
10/4 - REST
10/3 - 4 easy Alps
10/2 - 4 easy Alps
10/1 - REST
9/30 - REST
9/29 - REST
9/28 - 26.2 w/ BERLIN MARATHON @ 2:36:26 (PR)
WEEK OF 9/21-27: 32mi
9/27 - 8 shakeout
9/26 - REST
9/25 - REST
9/24 - 6 w/ 800@ 232, 1600@ 5:03, 2x400@ 71, 68
9/23 - 10 w/ 6 @ 6:30, 2 @ 6:00, strides
9/22 - 8 easy
9/21 - REST
WEEK OF 9/14-20: 63mi
9/20 - 15 easy
9/19 - REST
9/18 - 9 w/ 20x 400 @ 1:12.8 w/ 80sec recovery
9/17 - REST
9/16 - 15 w/ 10 Tempo @ 5:47.8 avg
9/15 - DOUBLE 8+4easy
9/14 - 12 easy
WEEK OF 9/7-13: 101mi
9/13 - 24 moderate
9/12 - DOUBLE 8+6easy
9/11 - 12 w/ 10x 800 @ 2:36.4 avg (windy!)
9/10 - 12 easy
9/9 - 16 moderate progression
9/8 - 8 easy
9/7 - 15 w/ Chicago Half @ 1:15:46
WEEK OF 8/31-9/6: 64mi
9/6 - 5 easy
9/5 - 11 painfully hot
9/4 - 20 painfully hot
9/3 - 11 w/ 3mi @ 6:20, 3x4x400 @ 74 avg, 200 recovery
9/2 - DOUBLE 8 + 9 easy
9/1 - REST
8/31 - REST
WEEK OF 8/24-30: 79mi
8/30 - 14 ADK/easy
8/29 - REST
8/28 - 14 ADK/Stillwater easy
8/27 - 12 ADK/#4 easy
8/26 - 17 ADK/Belfort progression
8/25 - 12 ADK/Croghan Tempo
8/24 - 10 ADK/#4 easy
WEEK OF 8/17-23: 90mi
8/23 - 22 ADK/Belfort up past falls, last 5 aggressive
8/22 - 13 ADK/Marks easy
8/21 - 14 ADK/Stillwater moderate
8/20 - 12 ADK/#4 easy
8/19 - 17 ADK/Belfort progression aggressive
8/18 - 12 ADK/Marks progression
8/17 - REST
WEEK OF 8/10-16: 91mi
8/16 - 22 easy
8/15 - 14 easy
8/14 - 10 w/ 8 progression w/ 4 mgp o/b
8/13 - 12 w/ 10x 800 @ 2:35.7 avg w/ 90 recovery
8/12 - 14 easy
8/11 - DOUBLE 8 + 4 easy
8/10 - 7 BAREFOOT
WEEK OF 8/3-9: 83mi
8/9 - 20 progression
8/8 - 13 easy
8/7 - 10 easy
8/6 - 10 w/ 8x1000 @ 3:18 avg w/ 90 recovery
8/5 - 14 easy
8/4 - DOUBLE 6 easy + 10 w/ 6 @ 5:49 avg
8/3 - REST
WEEK OF 7/27-8/2: 79mi
8/2 - 20 Barrington progression
8/1 - 11 progression
7/31 - 5 w/ Fireman's ~2.95mi 5K @ 15:45
7/30 - DOUBLE 8 easy + 3 easy
7/29 - 10 easy
7/28 - DOUBLE 9 easy + 6 easy
7/27 - 8 easy w/ 1 at MGP
WEEK OF 7/20-26: 66mi
7/26 - 18 moderate
7/25 - 11 easy
7/24 - 9 easy
7/23 - 9 w/ 8x800 @ 2:33.5 avg w/ 90 recovery
7/22 - 8 east
7/21 - REST
7/20 - 11 very easy
WEEK OF 7/13-19: 71mi
7/19 - 18 progression to MGP
7/18 - 6 easy
7/17 - 10 moderate
7/16 - 9 easy
7/15 - 8 easy
7/14 - 8 easy
7/13 - 12 easy
WEEK OF 7/6-12: 66mi
7/12 - 18 progression to near-MGP
7/11 - 10 easy
7/10 - 8 w/ Bastille Day 5K @ 16:49
7/9 - 12 progression
7/8 - 8 easy
7/7 - REST
7/6 - 10 easy
WEEK OF 6/29-7/5: 69mi
7/5 - 16 progression
7/4 - 8 w/ 4 on 4th @ 22:12(PR)
7/3 - 10 easy
7/2 - 9 w/ 4x 1mi @ 5:23 avg
7/1 - 8 easy
6/30 - 8 easy
6/29 - 10 easy
WEEK OF 6/22-28: 40mi
6/28 - REST
6/27 - REST
6/26 - 8 easy
6/25 - 8 easy
6/24 - 8 easy
6/23 - 8 easy
6/22 - 8 NC Hills
WEEK OF 6/15-21: 16mi
6/21 - 8 NC Hills
6/20 - REST
6/19 - REST
6/18 - REST
6/17 - 8 easy
6/16 - REST
6/15 - REST
WEEK OF 6/8-14: 33mi
6/14 - 17 easy
6/13 - 8 easy
6/12 - REST
6/11 - REST
6/10 - REST
6/9 - REST
6/8 - 8 easy
WEEK OF 6/1-7: 50mi
6/7 - 12 easy
6/6 - 7 easy
6/5 - 8 easy
6/3 - 8 easy
6/2 - 9 moderate
6/1 - 6 easy
WEEK OF 5/25-31: 27mi
5/31 - REST
5/30 - 6 easy
5/29 - REST
5/28 - REST
5/27 - 8 easy
5/26 - 13 progression
5/25 - REST
WEEK OF 5/18-24: 52mi
5/24 - 12 progression
5/23 - REST
5/22 - 8 easy
5/21 - 10 easy
5/20 - 6 VFF
5/19 - 8 VFF
5/18 - 8 w/ C4 ~4.05 miler @ 22:44 (22:28 4mi pace)
WEEK OF 5/11-17: 36mi
5/17 - 7 hung over
5/16 - 7 VFF
5/15 - 8 easy
5/14 - REST
5/13 - 7 w/ 1x2mi + 2x1mi
5/12 - 7 progression
5/11 - REST
WEEK OF 5/4-10: 46mi
5/10 - 14 easy
5/9 - REST
5/8 - 6 easy
5/7 - 9 easy
5/6 - 9 easy
5/5 - 8 easy
5/4 - REST
WEEK OF 4/27-5/3: 29mi
5/3 - REST
5/2 - 10 easy
5/1 - REST
4/30 - 6 easy
4/29 - 7 easy
4/28 - 6 easy
4/27 - REST
WEEK OF 4/20-26: 51.2mi
4/26 - 9 easy
4/25 - 7 easy
4/24 - 6 easy
4/23 - REST
4/22 - REST
4/21 - 26.2 w/ BOSTON Marathon @ 2:58:02
4/20 - 3 easy
WEEK OF 4/13-19: 43mi
4/19 - 7 w/ BAA 5K at 17:05
4/18 - REST
4/17 - 13 progression
4/16 - 9 w/ 5x1000 @ 3:10ish
4/15 - REST
4/14 - 8 w/ 5 @ 6:00avg
4/13 - 6 easy
WEEK OF 4/6-12: 67mi
4/12 - 20 easy
4/11 - 9 easy
4/10 - 7 easy
4/9 - 6 easy
4/8 - 10 easy
4/7 - 8 w/ 4 @ 6:00 avg
4/6 - 7 easy
WEEK OF 3/30-4/5: 46mi
4/5 - 15 easy w/ slight pick up
4/4 - 8 easy
4/3 - REST
4/2 - 8 moderate
4/1 - 7 moderate
3/31 - REST
3/30 - 8 easy
WEEK OF 3/23-29: 40mi
3/29 - 12 easy
3/28 - 7 easy
3/27 - REST
3/26 - 8 easy w/ slight pick up
3/25 - 7 easy
3/24 - 6 easy
3/23 - Mont Trem Skiing
WEEK OF 3/16-22: 20mi
3/22 - Mont Trem Skiing
3/21 - Mont Trem Skiing
3/20 - 6 Mont Trem hills
3/19 - 6 easy
3/17 - 8 easy
WEEK OF 3/9-15: 27mi
3/15 - 10 easy
3/14 - 6 easy
3/11 - 5 easy
3/9 - 6 easy
WEEK OF 3/3-8: 22mi
3/8 - 7 easy
3/7 - 5 easy
3/5 - 5 easy
3/3 - 5 easy
WEEK of 2/23-3/1: 15mi
2/28 - 5 easy
2/24 - 5 easy
2/23 - 5 easy
WEEK of 2/16-22: 8mi
2/21 - 4 brutal
2/19 - 4 brutal
WEEK OF 2/9-15: REST
WEEK OF 2/2-8: REST
WEEK OF 1/26-2/1: REST
WEEK OF 1/19-25: REST
WEEK OF 1/12-18: REST
WEEK OF 1/5-11: REST
2013 TOTAL MILES: 2634
WEEK OF 12/29-1/4: REST
WEEK OF 12/22-28: REST
WEEK OF 12/15-21: REST
WEEK OF 12/8-14: 5mi
12/14 - 5 easy
WEEK OF 12/1-7: 13mi
12/2 - 6 easy
12/1 - 7 easy
WEEK OF 11/24-30: 6mi
11/28: 6 easy
WEEK OF 11/17-23: REST
WEEK OF 11/10-16: REST
WEEK OF 11/3-9: 33mi
11/9 - REST
11/8 - [Declaring Adductor Injury]
11/7 - 6 easy
11/6 - REST
11/5 - REST
11/4 - REST
11/3 - 27 w/ NYC Marathon @ 2:52:18
WEEK OF 10/27-11/2: 31mi
11/2 - 5 easy
11/1 - 6 easy
10/31 - 6 easy
10/30 - REST
10/29 - REST
10/28 - REST
10/27 - 14 easy
WEEK OF 10/20-26: 46mi
10/26 - 9 w/ Halloween Hustle 5K @ 16:39
10/25 - 8 easy
10/24 - REST
10/23 - 9 w/ 4 progression to MGP
10/22 - 11 easy
10/21 - 9 easy
10/20 - REST
WEEK OF 10/13-19: 46.2mi
10/19 - 10 easy
10/18 - REST
10/16 - 5 easy
10/16 - 5 easy
10/15 - REST
10/14 - REST
10/13 - 26.2 w/ CHICAGO Marathon @ 2:39:37
WEEK OF 10/6-12: 31mi
10/12 - 6 + strides
10/11 - REST
10/10 - REST
10/9 - 7 w/ 1x400 (75.8), 1x1600 (5:00.3- 77,78,74,71), 2x800 (2:32,2:24.1), 1x400 (66.1)
10/8 - 9 easy
10/7 - 9 w/ 4 @ MGP
10/6 - REST
WEEK OF 9/29-10/5: 60mi
10/5 - 16 w/ 4 moderate
10/4 - 7 VFF
10/3 - 8 w/ 10x 800 @ 2:37.4 avg (rainy, humid, on path)
10/2 - 13 easy
10/1- 16 w/ 10 @ 5:56.8 avg
9/30 - REST
9/29 - REST
WEEK OF 9/22-28: 81mi
9/28 - 20 w/ Park Ridge 5K @ 16:21
9/27 - 8 easy
9/26 - 9 easy
9/25 - 13 w/ 20x 200 w/ 200 outs, 34.9 avg
9/24 - 16 easy
9/23 - 15 w/ 8 @ MGP
9/22 - REST
WEEK OF 9/15-21: 100mi
9/21 - 13 Columbus Hills
9/20 - 23 w/ 10+ moderate
9/19 - 10 easy
9/18 - 13 easy
9/17 - 14 easy
9/16 - 14 w/ 9 @ 5:51 avg
9/15 - 13 easy
WEEK OF 9/8-9/14: 91mi
9/14 - 23 Barrington easy
9/13 - 15 easy
9/12 - 11 w/ 20x 400 @ 72.28 avg w/ 75 rest
9/11 - REST
9/10 - DOUBLE 9 easy + 5 fugly
9/9 - 10 easy
9/8 - 18 w/ Chicago Half @ 1:16:23
WEEK OF 9/1-7: 61mi
9/7 - 7 easy w/ strides
9/6 - REST
9/5 - 8 w/ 8x 800 @ 2:32.6 avg
9/4 - 9 VFF
9/3 - 12 w/ 8 @ 5:46 avg
9/2 - 14 easy
9/1 - 11 easy
WEEK OF 8/25-31: 91mi
8/31 - 20 ADK easy
8/30 - 12 ADK easy
8/29 - 17 ADK/Effley aggressive
8/28 - 12 ADK easy
8/27 - 14 ADK w/ 9 progression to MGP
8/26 - 16 ADK easy
8/25 - REST
WEEK OF 8/18-24: 91mi
8/24 - 20 ADK easy
8/23 - 10 ADK easy
8/22 - 12 ADK easy
8/21 - 8 ADK easy
8/20 - 17 ADK/Effley aggressive
8/19 - 12 ADK progression
8/18 - 12 ADK easy
WEEK OF 8/11-17: 42mi
8/17 - REST
8/16 - 10 moderate
8/15 - DOUBLE 9+6 VFF
8/14 - 9 w/ 5 fartlek @ sub5:30 pace
8/13 - REST
8/12 - 8 easy
8/11 - REST
WEEK OF 8/4-10: 81mi
8/10 - 20 Barrington
8/9 - 9 easy
8/8 - 8 w/ Terrapin 5K @ 16:47
8/7 - 14 easy
8/6 - 8 VFF
8/5 - 12 w/ 7 @ 5:48 avg
8/4 - 10 VFF
WEEK OF 7/28-8/3: 73mi
8/3 - 18 easy/moderate
8/2 - 10 easy
8/1 - 9 easy
7/31 - 8 VFF
7/30 - 10 w/ 6 @ 5:49 avg
7/29 - 14 easy
7/28 - 4 WI hills
WEEK OF 7/21-27: 70mi
7/27 - 20 easy
7/26 - 8 WI trail/hills/VFF
7/25 - 10 easy
7/24 - 10 easy
7/23 - 8 w/ 5 @ 5:44 avg
7/22 - REST
7/21 - 14 easy
WEEK OF 7/14-20: 71mi
7/20 - 19 easy
7/19 - 9 easy
7/18 - DOUBLE 9+6 easy
7/17 - 8 w/ 6x800 @ 2:39 avg
7/16 - 10 easy
7/15 - REST
7/14 - 10 w/ Hometeam 10K @ 35:39
WEEK OF 7/7-13: 70mi
7/13 - 15 easy
7/12 - 8 easy
7/11 - 10 w/ Bastille Day 5K @ 17:14
7/10 - 10 easy
7/9 - 7 easy
7/8 - 10 easy
7/7 - 10 easy
WEEK OF 6/30-7/6: 55mi
7/6 - 16 easy
7/5 - REST
7/4 - 10 easy
7/3 - 10 easy
7/2 - 9 w/ 4 progression
7/1 - 10 w/ 5 @ 6:00 avg
6/30 - REST
WEEK OF 6/23-29: 50mi
6/29 - 15 moderate
6/28 - REST
6/27 - 7 easy
6/26 - 11 easy
6/25 - 9 easy
6/24 - 8 easy
6/23 - REST
WEEK OF 6/16-22: 26mi
6/22 - 10 easy
6/21 - 8 easy
6/20 - 8 easy
6/19 - REST
6/18 - REST
6/17 - REST
6/16 - REST
WEEK OF 6/9-15: 26mi
6/15 - REST
6/14 - 9 easy
6/13 - 7 easy
6/12 - REST
6/11 - 10 easy
6/10 - REST
6/9 - REST
WEEK OF 6/2-8: 38mi
6/8 - REST
6/7 - 9 easy
6/6 - REST
6/5 - 5 w/ 2x400@ 71,75; 1x1600 @ 4:58 (75,76,74,73); 2x400@ 65,68
6/4 - 9 easy
6/3 - 7 easy
6/2 - 8 w/ Roselle 5K @ 16:33
WEEK OF 5/26-6/1: 57mi
6/1 - 5 easy + strides(br /> 5/31 - REST
5/30 - 15 easy
5/29 - 11 w/ 12344321 ladder, 2min recovery
5/28 - DOUBLE 8+7 easy
5/27 - 11 easy
5/26 - REST
WEEK OF 5/19-25: 60mi
5/25 - 13 w/ SF10 @ 56:22 (PR)
5/24 - 6 easy + strides
5/23 - REST
5/22 - 8 w/ 8x 800, 6@ 2:33.5 avg
5/21 - 15 easy
5/20 - 9 easy
5/19 - 9 w/ 7-Bridges 5K @ 16:43
WEEK OF 5/12-18: 52mi
5/18 - REST
5/17 - 15 windy progression
5/16 - 10 w/ 6x 800 @ 2:35ish, 90sec recovery
5/15 - REST
5/14 - 8 easy
5/13 - 9 w/ 4 @ 5:41 avg
5/12 - 10 easy
WEEK OF 5/5-11: 40mi
5/11 - 15 easy+SPIN
5/10 - REST
5/9 - REST
5/8 - REST
5/7 - 10 easy
5/6 - 9 easy
5/5 - 6 easy
WEEK OF 4/28-5/4: 47mi
5/4 - 18 easy
5/3 - 9 easy
5/2 - REST
5/1 - REST
4/30 - 5 easy
4/29 - 7 easy
4/28 - 8 w/ Oak Park 5K @ 16:20
WEEK OF 4/21-27: 39mi
4/27 - REST
4/26 - 13 moderate
4/25 - 9 w/ 5x 800 @ 2:40ish avg, 800 recovery
4/24 - REST
4/23 - 9 easy
4/22 - 8 easy
4/21 - REST
WEEK OF 4/14-20: 44.2mi
4/20 - 6 easy
4/19 - 6 easy
4/18 - REST
4/17 - REST
4/16 - REST
4/15 - 26.2 w/ BOSTON Marathon @ 2:38:23
4/14 - 6 easy/moderate
WEEK OF 4/7-13: 32mi
4/13 - 6 easy
4/12 - REST
4/11 - REST
4/10 - 7 moderate w/ strides
4/9 - 10 easy
4/8 - REST
4/7 - 9 w/ Shamrock Shuffle @ 26:36 (PR)
WEEK OF 3/31-4/6: 55mi
4/6 - 14 easy
4/5 - REST
4/4 - 6 easy
4/3 - 12 w/ 20x 400 @ 72.88 avg, 75-80 recovery
4/2 - 8 easy
4/1 - 15 w/ 10 tempo @ 5:56 avg
3/31 - REST
WEEK OF 3/24-30: 100mi
3/30 - 20 easy
3/29 - 14 Barrington w/ 8 progressing 6:45 to 5:45, 5 avg 5:57
3/28 - 13 easy
3/27 - 13 w/ 10x 800 @ 2:36 avg, 2x 400 @ 69 avg
3/26 - 13 easy
3/25 - 14 w/ 9 WINDY tempo @ 5:50 avg
3/24 - 13 easy
WEEK OF 3/17-23: 100mi
3/23 - 23 Barrington w/ moderate pick up
3/22 - 13 easy
3/21 - 12 w/ 5x 1mi @ 5:35 avg, 800 recovery
3/20 - 15 easy
3/19 - 10 easy
3/18 - 10 easy
3/17 - 17 w/ Cary Half Marathon @ 1:18:02
WEEK OF 3/10-16: 83mi
3/16 - 6 easy
3/15 - 22 easy
3/14 - 8 easy
3/13 - 10 w/ 16x 400 @ 73.5 avg, 90 sec rest
3/12 - DOUBLE 9 w/ 7 @ 5:47 avg + 6 easy
3/11 - 12 w/ 3 @ 5:55
3/10 - 10 easy
WEEK OF 3/3-9: 78mi
3/9 - 22 Barrington moderate
3/8 - 13 easy
3/7 - 8 easy
3/6 - 10 w/ 8x 800 @ 2:37 avg, 2x 400 @ 72 avg
3/5 - 8 easy
3/4 - DOUBLE 4 easy + 13 w/ 8 @ 5:55 avg
3/3 - REST
WEEK OF 2/24-3/2: 62mi
3/2 - 21 moderate
3/1 - 6 easy
2/28 - 10 w/ 6 @ 6:00 avg
2/27 - 8 easy
2/26 - REST
2/25 - 13 w/ 8 moderate
2/24 - 4 not so easy
WEEK OF 2/17-23: 51mi
2/23 - 10 not so easy
2/22 - 10 not so easy
2/21 - 9 easy
2/20 - DOUBLE 6 easy + 8 easy
2/19 - 8 easy
2/18 - REST / CO SKI
2/17 - REST / CO SKI
WEEK OF 2/10-16: 50mi
2/16 - REST / CO SKI
2/15 - SICK/REST
2/14 - 10 w/ 8 at MGP
2/13 - DOOUBLE 8 + 8 easy
2/12 - SICK
2/11 - DOUBLE 5 easy + 11 w/ 2x 3mi at MGP
2/10 - 8 easy
WEEK OF 2/3-9: 52mi
2/9 - 20 Barrington Hills
2/8 - 8 easy
2/7 - SICK
2/6 - 10 w/ 8 progressing to 5:47
2/5 - 6 easy
2/4 - 8 moderate
2/3 - REST / VT SKI
WEEK OF 1/27-2/2: 56mi
2/2 - REST / VT SKI
2/1 - 14 easy
1/31 - 10 easy
1/30 - DOUBLE 6 easy +9
1/29 - rest
1/28 - DOUBLE 5 easy + 12 w/ 8 progressing to 5:47
1/27 - REST
WEEK OF 1/20-26: 70mi
1/26 - 19 easy
1/25 - 9 easy
1/24 - 5 easy
1/23 - 10 moderate
1/22 - 8 easy
1/21 - 14 easy
1/20 - 5 w/ DBO 4K XC @ ~14:05
WEEK OF 1/13-19: 62mi
1/19 - 17 w/ 8 progression towards MGP
1/18 - 8 moderate
1/17 - DOUBLE 5 easy + 8 easy
1/16 - DOUBLE 8 easy + 8 w/ 2x 400, 3x 800
1/15 - REST
1/14 - 8 progression
1/13 - REST
WEEK OF 1/6-12: 56mi
1/12 - 16 w/ 8 progression
1/11 - 8 easy
1/10 - 8 easy
1/9 - 10 moderate
1/8 - REST
1/7 - 8 moderate
1/6 - 6 easy
WEEK OF 12/30-1/5: 54mi
1/5 - 14 easy
1/4 - 8 easy
1/3 - 6 easy
1/2 - REST
1/1 - 13 easy
2012 TOTAL MILES: 2535
12/31 - 6 easy
12/30 - 7 moderate
WEEK OF 12/23-29: 31mi
12/29 - 13 moderate
12/28 - 6 easy
12/27 - 6 easy
12/26 - REST
12/25 - REST
12/24 - 6 easy
12/23 - REST
WEEK OF 12/16-22: 12mi
12/22 - 6 easy
12/21 - SICK
12/20 - SICK
12/19 - SICK
12/18 - SICK
12/17 - REST
12/16 - 6 easy
WEEK OF 12/9-15: 42mi
12/15 - 10 easy
12/14 - 5 easy
12/13 - 7 moderate + hills
12/12 - 8 moderate
12/11 - REST
12/10 - 6 easy
12/9 - 6 easy
WEEK OF 12/2-12/8 - 5mi
12/8 - REST
12/7 - REST
12/6 - REST
12/5 - REST
12/4 - REST
12/3 - REST
12/2 - 5 easy
WEEK OF 11/25-12/1: 34mi
12/1 - 13easy
11/30 - REST
11/29 - 8 easy
11/28 - 6 easy
11/27 - REST
11/26 - 7 moderate
11/25 - REST
WEEK OF 11/18-24: 41mi
11/24 - 8 easy
11/23 - REST
11/22 - 5 easy
11/21 - REST
11/20 - REST
11/19 - REST
11/18 - 28 w/ PHILLY Marathon @ 2:39:40
WEEK OF 11/11-17: 28mi
11/17 - 6 easy w/ strides
11/16 - REST
11/15 - 6 easy w/ strides
11/14 - 7 easy w/ strides
11/13 - REST
11/12 - 6 w/ WINDY 5K @ 16:53, w/ strides
11/11 - 3 easy w/ strides
WEEK OF 11/4-10: 54mi
11/10 - 14 easy
11/9 - 8 easy
11/8 - REST
11/7 - 9 w/ 20x 400 @ 72.5 avg, 80 sec recovery
11/6 - 10 easy
11/5 - 13 w/ 10 @ 5:47 avg
11/4 - REST
WEEK OF 10/28-11/3: 80mi
11/3 - 19 easy Columbus
11/2 - 14 easy
11/1 - 9 w/ 20x 200 @ 34.5 avg,w/ 200 out
10/31 - 13 moderate
10/30 - REST
10/29 - 12 w/ windy 8 @ 5:40 avg
10/28 - 13 easy
WEEK OF 10/21-27: 104mi
10/27 - 24 moderate Barrington Hills
10/26 - 13 w/ 9 @ ultrawindy 5:55-6:15
10/25 - 8 easy+ 7easy
10/24 - 10 w/ 10x 800 @ 79 avg
10/23 - 17 moderate
10/22 - 10 w/ 5 moderate
10/21 - 15 w/ FLW 10K @ 34:58
WEEK OF 10/14-20: 101mi
10/20 - 22 w/ 15 moderate
10/19 - 13 easy
10/18 - DOUBLE 8 easy+ 7 easy
10/17 - 10 w/ 800, 1600, 800, 300, 1600, 800
10/16 - 16 easy
10/15 - 12 w/ 8 @ 5:44 avg
10/14 - 13 easy
WEEK OF 10/7-10/13: 95mi
10/13 - 22 easy @ WFG
10/12 - 13 w/ 7 progressing to sub-6:00
10/11 - DOULBE 4 easy+ 8 easy
10/10 - 10 w/ 16x 400 w/ 200 recovery @ 73.0 avg
10/9 - DOUBLE 7 easy+ 13 easy
10/8 - REST
10/7 - 18 w/ 15 @ 6:00.0 avg
WEEK OF 9/30-10/6: 80mi
10/6 - 14 easy
10/5 - 10 easy
10/4 - 20 moderate
10/3 - DOUBLE 4 easy+ 7 w/ 6x 1000 @ 3:19 avg
10/2 - DOUBLE 10 w/ 6 @ 5:52 avg+ 8 easy
10/1 - REST
9/30 - 7 easy
WEEK OF 9/23-29: 77mi
9/29 - 20 moderate
9/28 - 10 easy
9/27 - DOUBLE 5 easy+ 7 easy
9/26 - DOUBLE 4 easy+ 10 w/ 8x 800 @ 2:39 avg
9/25 - 9 w/ 5 @ 5:55 avg
9/24 - REST
9/23 - 12 easy
WEEK OF 9/16-22: 67mi
9/22 - 19 moderate
9/21 - 6 easy
9/20 - 10 easy
9/19 - 8 easy
9/18 - DOUBLE 5 easy+ 10 easy
9/17 - 9 w/ 4 @ 6:15 avg
9/16 - REST
WEEK OF 9/9-15: 51mi
9/15 - 4 Insane CO HILLS
9/14 - 8 moderate
9/13 - 7 easy
9/12 - 3 easy
9/11 - 15 easy
9/10 - REST
9/9 - 14 w/ 9 @ 6:05 avg
WEEK OF 9/7-8: 15mi
9/8 - 9 easy
9/7 - 6 easy
[BUSTED RIBS]
WEEK OF 8/26-9/1: 0mi
[BUSTED RIBS]
WEEK OF 8/19-8/25: 84mi
8/25 - ADK 20 easy
8/24 - ADK 12 moderate
8/23 - ADK DOUBLE 8 easy+ 10 aggressive
8/22 - ADK 12 progression
8/21 - REST
8/20 - ADK DOUBLE 3 easy+ 8progression
8/19 - ADK 11 easy
WEEK OF 8/12-18: 80mi
8/18 - ADK 11 easy
8/17 - REST
8/16 - 20 easy
8/15 - DOUBLE 6 easy+8 easy
8/14 - 8 easy
8/13 - 13 w/ 7 @ 5:50 avg
8/12 - 14 progression
WEEK OF 8/5-11: 86mi
8/11 - 20 Barrington moderate
8/10 - 10 easy
8/9 - DOUBLE 8 easy+ 6 easy
8/8 - DOUBLE 5 easy+ 8 w/ 8x800 @ 78 avg
8/7 - 14 easy
8/6 - DOUBLE 5 easy+ 10 w/ 5 @ 5:50 avg
8/5 - REST
WEEK OF 7/29-8/4: 76mi
8/4 - 18 easy
8/3 - 10 easy
8/2 - 7 easy
8/1 - 12 w/ 10x 60on/ 90off
7/31 - DOUBLE 6 easy+ 12 easy/moderate
7/30 - 11 w/ 5 @ 5:50 avg
7/29 - REST
WEEK OF 7/22-28: 75mi
7/28 - 19 moderate
7/27 - 8 easy
7/26 - 14 easy
7/25 - 8 easy
7/24 - 11 w/ 5 @ 5:50 avg
7/23 - DOUBLE 5+10 easy
7/22 - REST
WEEK OF 7/15-21: 50mi
7/21 - 8 progression
7/20 - 6 easy
7/19 - DOUBLE 7+10easy
7/18 - 11 W/ fartlek 11121211 + equal rest
7/17 - 8 easy
7/16 - REST
7/15 - REST
WEEK OF 7/8-14: 63mi
7/14 - REST
7/13 - 8 easy
7/12 - DOUBLE 7+10
7/11 - 9 w/ fartlek 1234321
7/10 - 8 easy
7/9 - 11 w/ 5 progression
7/8 - 10 moderate
WEEK OF 7/1-7: 61mi
7/7 - 16 easy
7/6 - 8 w/ 6 progression
7/5 - REST
7/4 - 10 easy
7/3 - 8 easy
7/2 - 10 moderate
7/1 - 9 easy
WEEK OF 6/24-30: 40mi
6/30 - 11 easy
6/29 - 8 easy
6/28 - REST
6/27 - 6 easy
6/26 - 8 easy
6/25 - 7 easy
6/24 - REST
WEEK OF 6/17-23: 11mi
6/23 - REST
6/22 - 5 easy
6/21 - REST
6/20 - REST
6/19 - 6 easy
6/18 - REST
6/17 - REST
WEEK OF 6/10-16: 55mi
6/16 - 14 easy
6/15 - 8 easy
6/14 - REST
6/13 - 6 easy
6/12 - 10 easy
6/11 - DOUBLE 5 + 6
6/10 - 6 easy
WEEK OF 6/3-9: 33mi
6/9 - 10 easy
6/8 - REST
6/7 - 9 circuit
6/6 - 7 easy
6/5 - REST
6/4 - REST
6/3 - 7 moderate
WEEK OF 5/27-6/2: 29mi
6/2 - 13 easy
6/1 - REST
5/31 - REST
5/30 - 7 easy
5/29 - 6 moderate
5/28 - 3 easy
5/27 - REST
WEEK OF 5/20-26: 12mi
5/26 - 6 easy
5/25 - 6 easy
5/24 - REST
5/23 - REST
5/22 - REST
5/21 - REST
5/20 - REST
WEEK OF 5/13-19: 17mi
5/19 - 6 easy
5/18 - 7 easy
5/17 - REST
5/16 - REST
5/15 - REST
5/14 - REST
5/13 - 4 easy
WEEK OF 5/6-12: 26mi
5/12 - 13 easy
5/11 - 6 easy
5/10 - 7 easy
5/9 - REST
5/8 - REST
5/7 - REST
5/6 - REST
WEEK OF 4/29-5/5: 13mi
5/5 - REST
5/4 - REST
5/3 - 7
5/2 - 6
5/1 - REST
4/30 - REST
4/29 - REST
WEEK OF 4/22-28: 53mi
4/28 - 12 w/ LF10 @ 59:08
4/27 - 5 easy
4/26 - 14 easy to moderate
4/25 - 8 progression to tempo
4/24 - 7 easy
4/23 - REST
4/22 - 7 easy
WEEK OF 4/15-21: 38mi
4/21 - REST
4/20 - REST
4/19 - 9 progression to MGP
4/18 - 7 easy
4/17 - 8 easy
4/16 - 7 easy
4/15 - 7 easy
WEEK OF 4/8-14: 41mi
4/14 - 13 easy
4/13 - REST
4/12 - 7 easy
4/11 - 8 moderate
4/10 - REST
4/9 - 7 moderate
4/8 - 6
WEEK OF 4/1-7: 15mi
4/7 - REST
4/6 - REST
4/5 - 6 easy
4/4 - REST
4/3 - REST
4/2 - REST
4/1 - 9 w/ OakPark 5K @ 16:23
WEEK OF 3/25-31: 56mi
3/31 - 6 shakeout
3/30 - 15 w/ 6 moderate
3/29 - 5 easy
3/28 - 9 w/ 20x 400 @ 73 avg, 75 recov
3/27 - 11 easy
3/26 - REST
3/25 - 10 w/ Shamrock Shuffle 8K @ 26:47 (PR)
WEEK OF 3/18-24: 54mi
3/24 - 6 shakeout
3/23 - REST
3/22 - 15 easy
3/21 - 8 w/ 7x 800 @ 1:18 avg, 2x 400 @ 65.5 avg
3/20 - 7 easy
3/19 - REST
3/18 - 18 w/ Cary Half @ 1:16:53
WEEK OF 3/11-17: 46mi
3/17 - 6
3/16 - REST
3/15 - 13 easy
3/14 - 8 w/ 16x 400 @ 71.4 avg, 75 recov
3/13 - 8 easy
3/12 - 11 w/ 7 @ 5:46 avg
3/11 - REST
WEEK OF 3/4-10: 70mi
3/10 - 20 Barrington easy/moderate
3/9 - DOUBLE 4 w/ 3 @ 5:45, + 10 easy
3/8 - 8 easy
3/7 - 10 w/ 10x 600 @ 1:56avg, 200 recovery
3/6 - 8 easy
3/5 - 10 w/ 6 @ 5:50 avg
3/4 - REST
WEEK OF 2/26-3/3: 70mi
3/3 - 20 easy/moderate
3/2 - 11 moderate
3/1 - 9 moderate
2/29 - 4 easy
2/28 - 14 w/ 7 progressing 6:15-5:52
2/27 - 12 w/ 3 @ 6:00
2/26 - REST
WEEK OF 2/19-25: 48mi
2/25 - 12 progression
2/24 - REST
2/23 - 11 easy
2/22 - 11 w/ 8x 800 @ 2:37 avg
2/21 - 8 easy
2/20 - REST
2/19 - 6 easy
WEEK OF 2/12-18: 60mi
2/18 - 17 Cary Hills w/ 10 moderate
2/17 - 7 easy
2/16 - 6 VFF
2/15 - 13 w/ 9 progression
2/14 - 8 VFF
2/13 - 9 w/ windy 5 @ 5:56 avg
2/12 - REST
WEEK OF 2/5-11: 61mi
2/11 - 17 easy
2/10 - snowy 9
2/9 - 6 easy
2/8 - 9 w/ 12x 400 @ 75.5 w/ 60 recov
2/7 - 10 easy
2/6 - 10 w/ 5 @ 5:46 avg
2/5 - REST
WEEK OF 1/29-2/4: 43mi
2/4 - 17 @ 6:50 avg
2/3 - 10 w/ 6 @ 6:15 avg
2/2 - REST
2/1 - REST
1/31 - 7 easy
1/30 - 9 easy
1/29 - REST
WEEK OF 1/22-28: 46mi
1/28 - 15 progressing to MGP
1/27 - 10 progressing to MGP
1/26 - 7 easy
1/25 - 7 w/ 400, 1600, 2x 800, 400
1/24 - 7 easy
1/23 - REST
1/22 - REST
WEEK OF 1/15-21: 40mi
1/21 - 15 easy
1/20 - 10 moderate
1/19 - REST
1/18 - 8 moderate
1/17 - REST
1/16 - REST
1/15 - 7 easy
WEEK OF 1/8-14: 53mi
1/14 - 15 easy
1/13 - 5 + workout
1/12 - 5 + workout
1/11 - REST
1/10 - 14 easy
1/9 - 8 easy + workout
1/8 - 6 w/ DBO 4K XC @ 14:10
WEEK OF 1/1-7: 30mi
1/7 - REST
1/6 - 6 easy
1/5 - 6 easy
1/4 - 5 VFF
1/3 - REST
1/2 - 13 easy
1/1/2012 - REST
2011 TOTAL MILES: 2511.4
WEEK OF 12/25-31: 26mi
12/31 - REST
12/30 - 9 w/ 6 @ 6:00
12/29 - 5 easy
12/28 - 6 easy
12/27 - 6 easy
12/26 - REST
12/25 - REST
WEEK OF 12/18-24: 30mi
12/24 - REST
12/23 - 11 moderate
12/22 - 6 easy
12/21 - REST
12/20 - 6 easy
12/19 - 7 moderate
12/18 - REST
WEEK OF 12/11-17: 31mi
12/17 - 13 easy
12/16 - 6 easy
12/15 - 5 easy
12/14 - REST
12/13 - REST
12/12 - 7 easy
12/11 - REST
WEEK OF 12/4-10: 45.2mi
12/10 - 10 easy
12/9 - REST
12/8 - 5 easy
12/7 - 4 easy
12/6 - REST
12/5 - REST
12/4 - 26.2 w/ CIM @ 2:38:14 (PR)
WEEK OF 11/27-12/3: 26mi
12/3 - 6 easy w/ strides
12/2 - REST
12/1 - REST
11/30 - 6 w/ 400, 1600, 2x 800, 400
11/29 - 6 VFF
11/28 - 8 w/ 4 @ 5:55 avg w/ strides
11/27 - REST
WEEK OF 11/20-26: 53mi
11/26 - 14 easy
11/25 - 6 easy
11/24 - 8 w/ Buffalo Turkey 8K @ 27:16 (PR)
11/23 - 5 easy w/ strides
11/22 - 10 easy
11/21 - 10 w/ 3x 1mi @ 5:22 avg w/ strides
11/20 - REST
WEEK OF 11/13-19: 83mi
11/19 - 20 WFG w/ 5 moderate
11/18 - 13 easy
11/17 - DOUBLE 6 + 10 w/ 20x 400 @ 72.6 w/ 75 recov
11/16 - 8 VFF
11/15 - REST
11/14 - 13 w/ 9 @ 5:51 avg
11/13 - 13 easy
WEEK OF 11/6-12: 103mi
11/12 - 23 Barringon w/ 6 moderate
11/11 - 12 VFF
11/10 - DOUBLE 6 VFF + 9 w/ 10x 800 @ 79's w/ 80 recov
11/9 - 11 easy
11/8 - 16 easy
11/7 - 13 w/ 8 @ 5:46 avg
11/6 - 13 easy
WEEK OF 10/30-11/5: 93mi
11/5 - 23 Barringon w/ 7 moderate to 6:20 pace
11/4 - 12 VFF
11/3 - 8 easy
11/2 - 8 w/ 16x 400 @ 71.6 avg, 75 recov.
11/1 - 16 easy
10/31 - 13 w/ 8 @ 5:49 avg
10/30 - 13 w/ 10 progression
WEEK OF 10/23-29: 63mi
10/29 - 7 w/ Carrera de los Muertos 5K @ 16:43
10/28 - 6 VFF
10/27 - 15 w/ 3 moderate
10/26 - DOUBLE 5 VFF + 8 w/ 6x1000 @ 3:21 avg, 1x400 @ 71
10/25 - 13 easy
10/24 - REST
10/23 - 9mi w/ FLW 10K @ 34:38 (PR)
WEEK OF 10/16-22: 82mi
10/22 - 6 easy
10/21 - 20 w/ 5 moderate
10/20 - 10 easy
10/19 - DOUBLE 6 VFF + 13 w/ 5 wicked fartlek & 3 recoveries
10/18 - 5 VFF
10/17 - 11 w/ 6 @ 5:53 avg
10/16 - 11 easy
WEEK OF 10/9-15: 75mi
10/15 - 20 WFG w/ 4 @ 6:18 avg
10/14 - 12 easy
10/13 - 8 easy
10/12 - DOUBLE 5 + 7 w/ 5x880m @ 2:55.8 avg (=2:39.8 800 pace)
10/11 - REST
10/10 - 8 easy
10/9 - 15 w/ 1/2 Chi Marathon: 1:18:14 (5:58 avg)
WEEK OF 10/2-8: 65mi
10/8 - 7 easy
10/7 - 18 easy/moderate
10/6 - REST
10/5 - DOUBLE 6 VFF + 7 w/ 8x600m @ 1:55 avg, 200 recov
10/4 - 10 VFF
10/3 - 11 w/ 2mi+2.5mi @ 6:00 avg
10/2 - 6 easy
WEEK OF 9/25-10/1: 65mi
10/1 - 17 w/ 13 @ 6:25 avg
9/30 - 4 VFF
9/29 - 6 VFF
9/28 - 12 w/ 6.5 of 123454321 fartlek
9/27 - 10 easy
9/26 - DOUBLE 5 easy + 11 w/ 6 tempo progressing to 6:05 avg
9/25 - REST
WEEK OF 9/18-24: 50mi
9/24 - 15 w/ 6 progressing 6:40 to 6:10
9/23 - 6 easy
9/22 - REST
9/21 - 10 w/ 4 moderate
9/20 - DOUBLE 5 easy + 8 easy
9/19 - REST
9/18 - 6 easy
WEEK OF 9/11-17: 50mi
9/17 - 15 easy
9/16 - 5 VFF
9/15 - 9 VFF
9/14 - REST
9/13 - 7 easy
9/12 - REST
9/11 - 14 w/ 13.1 @ 1:24:56
WEEK OF 9/4-10: 30mi
9/10 - 8 easy
9/9 - REST
9/8 - 6 easy
9/7 - 8 easy
9/6 - REST
9/5 - 8 w/ 2 @ 6:20
9/4 - REST
WEEK OF 8/28-9/3: 29mi
9/2 - 8 ADK HILLS
8/31 - 6 ADK HILLS
8/30 - 5 ADK HILLS
8/28 - 10 ADK HILLS
WEEK OF 8/21-27: 10mi
8/27 - 5 ADK HILLS
8/25 - 5 ADK HILLS
WEEK OF 8/14-8/20: 0mi
WEEK OF 8/7-13: 0mi
WEEK OF 7/31-8/6: 14mi
8/6 - 5 easy
7/31 - 9 easy
WEEK OF 7/24-30: 43mi
7/30 - 15 easy
7/29 - 5 easy
7/28 - REST
7/27 - REST
7/26 - 8 easy
7/25 - DOUBLE 6+9 w/ 4progressing to MGP
7/24 - REST
WEEK OF 7/17-23: 27mi
7/23 - 15 w/ Xtreme 10 @ 1:03:09
7/22 - REST
7/21 - 6 in 100 degrees
7/20 - 6 in 100 degrees
7/19 - REST
7/18 - REST
7/17 - REST
WEEK OF 7/10-16: 35mi
7/16 - REST
7/15 - REST
7/14 - 8 w/ Bastille Day 5K @ 16:51
7/13 - 10 VFF
7/12 - REST
7/11 - 9 w/ 12x 1min on /off fartlek
7/10 - 25mi cycle (8mi equiv)
WEEK OF 7/3-9: 51mi
7/9 - 15 WFG Hills
7/8 - 10 w/ 6 progressing to MGP
7/7 - 8 VFF
7/6 - REST
7/5 - 9 VFF
7/4 - 9 w/ 4 on 4th @ 22:52
7/3 - REST
WEEK OF 6/26-7/2: 50mi
7/2 - 15 easy
7/1 - 9 VFF
6/30 - REST
6/29 - 7 w/ 20x 200 @ 34.5 avg, w/ 200 out
6/28 - 6 VFF
6/27 - 8 w/ 4 @ 5:51 avg
6/26 - 5 + workout
WEEK OF 6/19-25: 39mi
6/25 - 15 easy
6/24 - 7 VFF
6/23 - 11 + workout
6/22 - REST
6/21 - 6 VFF
6/20 - REST
6/19 - REST
WEEK OF 6/12-18: 39mi
6/18 - 14 + workout
6/17 - REST
6/16 - workout
6/15 - 10 easy
6/14 - 8 VFF
6/13 - 7 easy
6/12 - REST
WEEK OF 6/5-6/11: 24mi
6/11 - 7 easy
6/10 - 7 easy
6/9 - REST
6/8 - 6 easy
6/7 - REST
6/6 - REST
6/5 - 4 + workout
WEEK OF 5/29-6/4: 31mi
6/4 - 11 easy
6/3 - 6 easy
6/2 - REST
6/1 - 7 w/ 1600 @ 5:00, 2x800 @ 2:29, 2x400 @ 70
5/31 - REST
5/30 - 4 VFF
5/29 - 3 easy
WEEK OF 5/22-28: 34mi
5/28 - 10 w/ SF DNF, 7 @ 5:42 avg
5/27 - 6 + strides
5/26 - 7 uber windy
5/25 - REST
5/24 - REST
5/23 - 11 w/ 6 @ 5:49 avg
5/22 - REST
WEEK OF 5/15-21: 59mi
5/21 - 17 easy to moderate late
5/20 - 10 progression
5/19 - REST
5/18 - 10 easy
5/17 - 7 + workout
5/16 - REST
5/15 - 15 w/ windy GB 13.3 @ 1:16:44 (officially 1:15:51)
WEEK OF 5/8-14: 38mi
5/14 - 3 easy
5/13 - 5 easy
5/12 - 13 moderate
5/11 - REST
5/10 - REST
5/9 - 11 w/ 6 @ 5:40 avg
5/8 - 6 easy + workout
WEEK OF 5/1-7: 72mi
5/7 - 17 w/ 5mi sub 6:30
5/6 - 8 easy
5/5 - 14 + workout
5/4 - REST
5/3 - 7 easy + workout
5/2 - 10 w/ 5 @ 5:47 avg
5/1 - 16 easy
WEEK OF 4/24-30: 31mi
4/30 - 13 easy
4/29 - REST
4/28 - REST
4/27 - REST
4/26 - 9 easy
4/25 - 6 w/ 2mi @ 6:10
4/24 - 3 w/ VFF
WEEK OF 4/17-23: 35mi
4/23 - 15 easy
4/22 - 7 easy
4/21 - REST
4/20 - 7 easy w/ VFF
4/19 - 6 easy
4/18 - REST
4/17 - REST
WEEK OF 4/10-16: 31mi
4/16 - REST
4/15 - REST
4/14 - 5 easy
4/13 - REST
4/12 - REST
4/11 - REST
4/10 - 26.2 w/ Rotterdam @ 2:38:46 (PR)
WEEK OF 4/3-9: 24mi
4/9 - 5 w/ strides
4/8 - REST
4/7 - REST
4/6 - 4 w/ 400, 1600, 2x 800, 400
4/5 - REST
4/4 - 7 easy w/ strides
4/3 - 8 w/ Oak Park 5K @ 16:16 (PR)
WEEK OF 3/27-4/2: 42mi
4/2 - 14 easy
4/1 - 8 w/ 5 progress to GP, 6:10 avg
3/31 - 6 easy
3/30 - REST
3/29 - REST
3/28 - 14 w/ 9 @ 5:48 avg
3/27 - REST
WEEK OF 3/20-26: 90mi
3/26 - 20 easy
3/25 - 13 easy
3/24 - 10 moderate
3/23 - DOUBLE 5 + 7 w/ !WINDY! 3x800, 3x400
3/22 - DOUBLE 5 + 13 easy
3/21 - REST
3/20 - 17 w/ Cary 1/2 Marathon 1:16:26
WEEK OF 3/13-19: 90mi
3/19 - 6 easy
3/18 - 22 w/ 8 moderate
3/17 - 14 easy
3/16 - DOUBLE 5 + 9 w/ 20x 400 @ 73.75 avg, 60 sec recovery
3/15 - 8 easy
3/14 - 12 w/ 7 @ 5:46 avg
3/13 - 14 easy
WEEK OF 3/6-12: 92mi
3/12 - 22 w/ 5 moderate
3/11 - 13 w/ 6 moderate
3/10 - 8 w/ 3 moderate
3/9 - 10 w/ 8x 800 @ 78 avg
3/8 - 14 easy
3/7 - 11 w/ 6 @ 5:49 avg
3/6 - 14 easy
WEEK OF 2/27-3/5: 63mi
3/5 - 21 windy
3/4 - REST
3/3 - 8 easy
3/2 - DOUBLE 5 + 11 w/ 800, 1600, 800, 1600, 800, 1600, 800 (8's @ 2:37 avg, 16's @ 5:27 avg)
3/1 - 8 easy
2/28 - 10 w/ 5 @ 5:48 avg
2/27 - REST
WEEK OF 2/20-26: 73mi
2/26 - 20 easy
2/25 - 11 easy
2/24 - 6 easy
2/23 - 11 w/ 2x 800 @ 80 avg, 3mi @ 5:31 pace
2/22 - 13 easy
2/21 - 7 easy
2/20 - 5 easy
WEEK OF 2/13-19: 57mi
2/19 - 20 moderate (6:42 avg)
2/18 - 6 easy
2/17 - 8 easy
2/16 - DOUBLE 5 + 10 w/ 6x 800 @ 77 avg w/ 90 recov
2/15 - REST
2/14 - 8 moderate
2/13 - REST
WEEK OF 2/6-2/12: 58mi
2/12 - 18 easy to moderate
2/11 - 8 easy
2/10 - 8 moderate
2/9 - REST
2/8 - 8 w/ 6 @ 5:55avg
2/7 - 10 very snowy
2/6 - 6 easy
WEEK OF 1/30-2/5: 52mi
2/5 - 18 Barrington Hills
2/4 - DOUBLE 6 + 10
2/3 - REST
2/2 - 7 post Blizzard
2/1 - Blizzard - REST
1/31 - 11 w/ streets 5k @ 6ish
1/30 - REST
WEEK OF 1/23-1/29: 57mi
1/29 - 16 easy
1/28 - 8 easy
1/27 - 8 w/ 5.5 moderate
1/26 - REST
1/25 - 11 easy
1/24 - 10 easy
1/23 - 4 w/ 2.5 XC @ ugly 16:06
WEEK OF 1/16-22: 50mi
1/22 - 14 easy
1/21 - 8 w/ 7 @ 6:30
1/20 - 5 easy
1/19 - 13 w/ 5.5 progress 6:30 to 6:00
1/18 - REST
1/17 - 10 w/ 4 windy tempo 5:55 avg
1/16 - REST
WEEK OF 1/9-1/15: 50mi
1/15 - 16 easy
1/14 - REST
1/13 - 9 easy
1/12 - 10 easy
1/11 - 6 easy
1/10 - 9 w/ 4 progress 6:02 to 5:41
1/9 - REST
WEEK OF 1/2-8: 51mi
1/8 - 11 easy
1/7 - 6 w/ 2x 1mi @ 6:30
1/6 - 10 easy
1/5 - REST
1/4 - REST
1/3 - 9 w/ 4 progress 6:15 to 5:48
1/2 - 15 easy
2010 TOTAL MILES: 2432.4
WEEK OF 12/26-1/1: 26mi
1/1 - REST
12/31 - REST
12/30 - 5 easy
12/29 - 8 easy
12/28 - 5 easy
12/27 - 8 easy
12/26 - REST
WEEK OF 12/19-25: 12mi
12/25 - REST
12/24 - REST
12/23 - 7 easy/moderate
12/22 - 5 easy
12/21 - REST
12/20 - REST
12/19 - REST
WEEK OF 12/12-18: 26mi
12/18 - 12 easy
12/17 - 8 easy/moderate
12/16 - REST
12/15 - 6 easy
12/14 - REST
12/13 - REST
12/12 - REST
WEEK OF 12/5-11: 43mi
12/11 - 14 windy
12/10 - 8 easy
12/9 - 7 progression to 6:00
12/8 - REST
12/7 - 8 easy
12/6 - 6 moderate
12/5 - REST
WEEK OF 11/28-12/4: 36mi
12/4 - 14 snowy
12/3 - 6 easy
12/2 - REST
12/1 - REST
11/30 - 8 easy
11/29 - 8 moderate
11/28 - REST
WEEK OF 11/21-27: 24mi
11/27 - 10 easy
11/26 - REST
11/25 - 8 easy
11/24 - REST
11/23 - 6 easy
11/22 - REST
11/21 - REST
WEEK OF 11/14-11/20: 28mi
11/20 - 10 easy + 1 Beer Mile (PR 13:21)
11/19 - 5 easy
11/18 - REST
11/17 - 8 easy
11/16 - REST
11/15 - REST
11/14 - 4 easy
WEEK OF 11/7-13: 35mi
11/13 - 6 easy
11/12 - REST
11/11 - REST
11/10 - 3 easy
11/9 - REST
11/8 - REST
11/7 - 26.2 w/ NYC Marathon @ 2:50:56 (essentially dropped out at 21mi)
WEEK OF 10/31-11/6: 29mi
11/6 - 3 + stides
11/5 - REST
11/4 - 4 w/ 2x 1mi @ 5:52, 5:35
11/3 - 7 easy + strides
11/2 - REST
11/1 - 9 w/ 4 @ 6:00 avg
10/31 - 6 easy
WEEK OF 10/24-30: 36mi
10/30 - 11 easy
10/29 - 6 easy
10/28 - REST
10/27 - REST
10/26 - REST
10/25 - 13 w/ 8 @ 6:05 avg
10/24 - 6 w/ VFF
WEEK OF 10/17-23: 33mi
10/23 - REST
10/22 - REST
10/21 - 10 w/ 12x 800 @ 77/78 avg w/ 75 recov
10/20 - REST
10/19 - REST
10/18 - 15 w/ 10 @ 5:55 avg
10/17 - 8 easy
WEEK OF 10/10-16: 101mi
10/16 - 24 easy
10/15 - 12 easy
10/14 - DOUBLE 6 + 8 easy
10/13 - 10 w/ 4x400, 2x800, 1x1600, 2x800, 4x400
10/12 - 17 easy
10/11 - 14 w/ 9 progressing 6:20 to 5:45
10/10 - 10 moderate
WEEK OF 10/3-9: 77mi
10/9 - 10 easy
10/8 - 20 easy
10/7 - DOUBLE 6 + 10 easy
10/6 - 16 easy
10/5 - REST
10/4 - 7 easy
10/3 - 8 w/ Bucktown 5K @ 16:45 (PR)
WEEK OF 9/26-10/2: 84mi
10/2 - 22 easy to moderate
10/1 - 8 easy
9/30 - REST
9/29 - 12 w/ 10x 800 @ 77 avg w/ 75 recov
9/28 - 16 easy
9/27 - 14 w/ 9 progressing 6:00 to 5:35, 5:52 avg
9/26 - 12 easy
WEEK OF 9/19-25: 94mi
9/25 - 22 @ 6:20 avg (Barrington hills)
9/24 - 11 moderate
9/23 - DOUBLE 4 + 10 easy
9/22 - 11 w/ 8x [3x 200 @ 35-34/33/32, 2x 45sec recov + 1x 200 recov on last]
9/21 - 16 easy
9/20 - 12 w/ 7 @ 5:44 avg
9/19 - 8 w/ VFF
WEEK OF 9/12-18: 84mi
9/18 - 22 w/ 6 @ 6:05 avg
9/17 - 10 easy
9/16 - 10 easy
9/15 - 10 easy
9/14 - DOUBLE 6 + 10 easy
9/13 - REST
9/12 - 16 w/ Chicago 1/2 Marathon @ 1:14:50 (PR)
WEEK OF 9/5-11: 63mi
9/11 - 6 easy
9/10 - REST
9/9 - 16 easy
9/8 - 9 w/ 2x2.5mi @ 5:46 avg, strides
9/7 - 14 easy to moderate
9/6 - 12 w/ Park Forest 5 @ 27:52
9/5 - 6 w/ VFF
WEEK OF 8/29-9/4: 80mi
9/4 - 20 easy
9/3 - 10 easy
9/2 - 13 easy
9/1 - DOUBLE 4 + 9 w/ 8x 800 @ 78 pace w/ 90 recovery
8/31 - 8 easy
8/30 - 11 w/ 6 @ 5:45 avg
8/29 - 5 ADK HILLS w/ VFF
WEEK OF 8/22-28: 76mi
8/28 - 20 ADK HILLS w/ 7 at ~6:35
8/27 - 13 ADK HILLS
8/26 - REST
8/25 - 11 ADK HILLS w/ 7 MGP to Croghan
8/24 - 16 ADK HILLS
8/23 - 8 ADK HILLS
8/22 - 8 ADK HILLS
WEEK OF 8/15-21: 85mi
8/21 - 18 ADK HILLS
8/20 - 10 w/ hilly Woodsmen 10K @ 36:10 (Long 0.1mi)
8/19 - 13 ADK HILLS to Stillwater
8/18 - 12 ADK HILLS
8/17 - 8 ADK HILLS w/ VFF
8/16 - 16 ADK HILLS w/ 12 progressing to MGP
8/15 - 8 ADK HILLS w/ VFF
WEEK OF 8/8-14: 41mi
8/14 - REST
8/13 - REST
8/12 - REST
8/11 - 13 easy
8/10 - 11 easy
8/9 - 11 w/ 6 @ uber-hot 5:45 avg
8/8 - 6 VFF w/ last 0.75 BF
WEEK OF 8/1-7: 65mi
8/7 - 20 w/ 3 @ 6:05
8/6 - REST
8/5 - 5 easy
8/4 - 8 w/ 16x400 @ uber-humid 76
8/3 - 13 easy
8/2 - 11 w/ 6 @ 5:42 avg
8/1 - 8 easy
WEEK OF 7/25-31: 58mi
7/31 - 18 easy
7/30 - REST
7/29 - 10 easy
7/28 - 9 w/ 12x200 @ ~34 avg w/ 200 recovs, 2x400 @ 78 avg, 1x800 82
7/27 - 9 easy
7/26 - 12 w/ 6 @ 6:15->5:38
7/25 - REST
WEEK OF 7/18-24: 63mi
7/24 - 21 RAS HILLS
7/23 - 6 RAS HILLS
7/22 - 8 easy
7/21 - 8 w/ 8x 400 @ 75->72
7/20 - 14 easy to moderate
7/19 - REST
7/18 - 6 VFF w/ last 0.5 BF
WEEK OF 7/11-17: 61mi
7/17 - 17 w/ 7 moderate
7/16 - 10 easy
7/15 - 6 easy
7/14 - 8 w/ 4x 400, 3x 800, 1x 1600, 1x 800 BF
7/13 - REST
7/12 - 10 w/ 5 @ 5:43 avg
7/11 - 10 RAS HILLS
WEEK OF 7/4-10: 53mi
7/10 - 16 RAS HILLS
7/9 - 8 easy
7/8 - 5 VFF
7/7 - 9 w/ 6x 1000 @ 81 avg, 1x 400 @ 70, 1x 800 BF
7/6 - 11 easy
7/5 - 4 VFF
7/4 - REST
WEEK OF 6/27-7/3: 53mi
7/3 - 14 w/ 7 progressing to 6:05
7/2 - 8 moderate
7/1 - REST
6/30 - 10 w/ 3 @ 5:55 avg, strides
6/29 - DOUBLE 8 easy + 2 BareFoot
6/28 - 11 easy
WEEK OF 6/20-26: 42mi
6/26 - 10 not so easy
6/25 - 7 easy
6/24 - 8 w/ 6 progressing to 6ish
6/22 - 9 easy
6/21 - 8 w/ 4 @ 5:48 avg
WEEK OF 6/13-19: 33mi
6/19 - 11 easy
6/18 - 9 easy
6/16 - 6 easy
6/14 - 7 easy
WEEK OF 6/6-12: 6mi
6/10 - 6 easy
WEEK OF 5/30-6/5: 24mi
6/5 - 10 easy
6/2 - 6 w/ 4 progressing 6:15 to 5:50
6/1 - 8 easy
WEEK OF 5/23-29: 38mi
5/29 - 8 easy
5/28 - 6 easy
5/26 - 10 moderate
5/25 - 5 easy
5/24 - 9 w/ 4 progressing to 6min
WEEK OF 5/16-22: 30mi
5/22 - 10
5/16 - 20 @ ~6:15 avg
WEEK OF 5/9-15: 20mi
5/15 - 4 w/ 5 strides
5/13 - 7 w/ 3 Tempo
5/12 - 9 easy
WEEK OF 5/2-8: 20mi
5/8 - 6 w/ UT hills
5/6 - 8 easy
5/5 - 6 easy
WEEK OF 4/25-5/1: 26mi
4/25 - 26.2 w/ LONDON Marathon @ 2:39:53
WEEK OF 4/18-24: 26mi
4/24 - 4 w/ 5 strides
4/23 - REST/FLY
4/22 - 5 w/ 3 @ 6:10; 4x 200
4/21 - REST
4/20 - 6 easy
4/19 - 11 w/ 5 @ 6:03 avg
4/18 - REST
WEEK OF 4/11-17: 60mi
4/17 - 15
4/16 - 10 easy
4/15 - REST
4/14 - 9 w/ 10x 800 @ 78, w/ 80 recovery
4/13 - 14 easy
4/12 - 12 w/ 8 @ 5:48 avg (marathon pace progressing to 5:22)
4/11 - REST
WEEK OF 4/4-10: 82mi
4/10 - 10
4/9 - 22 w/ 11 @ 7:15, 6 @ 6:30, 5 @ 6:08
4/8 - 7 easy
4/7 - 11 w/ 20x 400 @ 77 avg, w/ 200 recovery
4/6 - 15 easy
4/5 - DOUBLE 6 easy; 11 w/ 7 @ 5:50ish avg?
4/4 - REST
WEEK OF 3/28-4/3: 67mi
4/3 - REST
4/2 - 14 not so easy
4/1 - 13 easy
3/31 - 10 w/ 4x4x 200 @ 35,33,33,32-31, w/ 200 recovery
3/30 - DOUBLE 5 easy; 13 w/ 6 @ 6:00 down to 5:49
3/29 - REST
3/28 - 12 easy
WEEK OF 3/21-27: 82mi
3/27 - 23 Barrington Hills
3/26 - 14 easy
3/25 - 8 easy
3/24 - 10 w/ 1200, 800, 400, 1600, 1200, 800, 400 @ 71-86s
3/23 - DOUBLE 6 easy; 11 easy
3/22 - REST
3/21 - 10 w/ Shamrock 8k @ 28:05
WEEK OF 3/14-20: 55mi
3/20 - 6 easy
3/19 - 20 w/ 17 @ 6:40 avg
3/18 - 8 easy
3/17 - 9 w/ 6x 800 @ 81-83s
3/16 - 12 easy
3/15 - REST
3/14 - SKI
WEEK OF 3/7-13: 60mi
3/13 - SKI
3/12 - 15 w/ 7 @ 6:30 down to 6:10
3/11 - 8 easy
3/10 - 9 w/ 6x 800 @ 81-82s
3/9 - 13 easy
3/8 - 8 w/ 5 @ 6:05 down to 5:49
3/7 - 7 easy
WEEK OF 2/28-3/6: 66mi
3/6 - 20 Barrington Hills
3/5 - 10
3/4 - REST
3/3 - REST
3/2 - 10
3/1 - 8 w/ 6 progressing to 6:00
2/28 - 18
WEEK OF 2/21-27: 42mi
2/27 - HUNGOVER... BOOO!
2/26 - 9
2/25 - 7
2/24 - 11 w/ 4 progressing to 5:58
2/23 - REST
2/22 - 8 w/ 4 progressing to 5:54
2/21 - 7
WEEK OF 2/14-20: 21mi
2/20 - 16 Barrington Hills
2/19 - 5
WEEK OF 2/7-12: 42mi
2/13 - 12
2/12 - 5
2/11 - 10 w/ 8 @ 6:30
2/8 - 8
2/7 - 7
WEEK OF 1/31-2/6: 35mi
2/6 - 15
2/4 - 6
2/2 - 6
2/1 - 8
WEEK OF 1/24-30: 35mi
1/30 - 13
1/28 - 6
1/27 - 9
1/25 - 7
WEEK OF 1/17-23: 31mi
1/23 - 11
1/22 - 7
1/19 - 7
1/17 - 6
WEEK OF 1/10-16: 21mi
1/16 - 7
1/14 - 5
1/12 - 5
1/10 - 4
WEEK OF 1/3-1/9: 2mi
1/8/2010 - 2 very easy
2009 TOTAL MILES: 2280.4
11/8 - The day I'm declaring STRESS FRACTURE
WEEK OF 11/1-11/7: 5mi
11/6 - 5 easy
WEEK OF 10/25-31: 29mi
10/29 - Dr declares Stress Reaction
10/28 - 8 w/ 5x [3x 200 @ 35/33/32, 45sec active recovery]
10/27 - 11
10/26 - REST
10/25 - 10mi w/ Oak Park 10k @ 34:44 (PR)
WEEK OF 10/18-24: 37mi
10/24 - 13 easy
10/23 - REST
10/22 - 10 easy/moderate
10/21 - 5 moderate
10/20 - REST
10/19 - REST
10/18 - 9 easy
WEEK OF 10/11-17: 45mi
10/17 - 10 easy
10/16 - REST
10/15 - REST
10/14 - 5 easy
10/13 - 4 easy
10/12 - REST
10/11 - 26.2 w/ CHICAGO Marathon @ 2:39:38 (PR)
WEEK OF 10/4-10: 32mi
10/10 - 5
10/9 - REST
10/8 - REST
10/7 - 6 w/ 1600 @ 4:58, 1000, 800
10/6 - 5 easy
10/5 - 8 w/ 5 @ pace
10/4 - 8 very easy
WEEK OF 9/27-10/3: 40mi
10/3 - 14 easy
10/2 - REST
10/1 - REST
9/30 - 7 w/ 5x [3x 200 @ 35/33/32, 45sec active recovery]
9/29 - 8 easy
9/28 - 11 / 8 @ 6:10
9/27 - REST
WEEK OF 9/20-26: 57mi
9/26 - 17 w/ 12 @ 6:10
9/25 - 7 easy
9/24 - 11 easy
9/23 - 9 w/ 10x 800 @ 77/78 pace w/ 90 rest
9/22 - REST
9/21 - 13 w/ 10 @ 5:43
9/20 - REST
WEEK OF 9/13-19: 100mi
9/19 - 24 w/ 3 @ pace
9/18 - 12 easy
9/17 - 12 easy
9/16 - DOUBLE - 6 easy; 11 w/ 10x 600 @ 80 pace w/ 200m recovery
9/15 - 10 w/ 4 @ 6:30
9/14 - 7 easy
9/13 - 18 w/ Chicago 1/2 (~13.2) @ 1:16:43
WEEK OF 9/6-12: 75mi
9/12 - REST
9/11 - 8 easy
9/10 - 20 w/ 3 @ pace
9/9 - 10 w/ 6x [3x 200 @ 35/34/32, 40sec active recovery]
9/8 - 9 easy
9/7 - DOUBLE - 5 easy; 10 w/ 5 @ pace
9/6 - DOUBLE - 4 Boston; 9 Chi moderate
WEEK OF 8/30-9/5: 63mi
9/5 - REST
9/4 - REST
9/3 - 22 ADK HILLS
9/2 - 12 ADK HILLS
9/1 - 3 ADK HILLS easy!
8/31 - 16 ADK HILLS progression
8/30 - 10 ADK HILLS easy
WEEK OF 8/23-29: 90mi
8/29 - 22 ADK HILLS easy!
8/28 - 12 ADK HILLS progression
8/27 - 13 ADK HILLS
8/26 - 8 ADK HILLS
8/25 - 16 ADK HILLS
8/24 - 11 ADK HILLS + Croghan Tempo
8/23 - 8 ADK HILLS
WEEK OF 8/16-22: 72mi
8/22 - 20 ADK HILLS moderate
8/21 - 10 ADK HILLS
8/20 - 12 ADK HILLS progression
8/19 - 6 ADK HILLS
8/18 - 16 ADK HILLS
8/17 - 8 ADK HILLS progression
8/16 - REST
WEEK OF 8/9-15: 52mi
8/15 - REST
8/14 - REST
8/13 - 16 easy
8/12 - 10 w/ 10x 800's @ 78/79 avg
8/11 - 12, 7's progressing to 6:45/6:30s
8/10 - 14 w/ 8 @ 5:50
8/9 - REST
WEEK OF 8/2-8: 80mi
8/8 - 21 (Ras hills, Wisconsin)
8/7 - 11 moderate
8/6 - 10 w/ 5k @ 16:55
8/5 - 7 easy
8/4 - 10 easy
8/3 - 13 w/ 5x 400 @77, 77, 75, 73, 68
8/2 - 8
WEEK OF 7/25-8/1: 70mi
8/1 - 20 @ 6:45 avg
7/31 - REST
7/30 - 10 easy
7/29 - 9 w/ 17x 400 @ 76 avg, down to 71; 75 rest
7/28 - 8 moderate
7/27 - 15 easy
7/26 - 8 easy
WEEK OF 7/19-25: 68mi
7/25 - 16 w/ Waterfall Glen Xtreme 10 @ 59:30
7/24 - REST
7/23 - 15 easy
7/22 - 9 w/ 8x 800 @ 78's avg; 80 rest
7/21 - 8 easy
7/20 - 12 w/ 6 @ 5:42
7/19 - 8 easy
WEEK OF 7/12-18: 74mi
7/18 - 19 (Waterfall Glen) @ 7:05, w/ 4 min neg split
7/17 - 10 w/ 7 progressing 6:45 down to 5:55
7/16 - 7 easy
7/15 - 8 w/ 4x 200 @ 37, 3200 @ 10:50, 4x 400@ 71.5
7/14 - 10 w/ 5 moderate
7/13 - 10 w/ 6 @ 5:43
7/12 - 10 easy
WEEK OF 7/5-11: 61mi
7/11 - 18 @ 7:10
7/10 - 10 easy
7/9 - 8 w/ Bastille 5K @ 17:01
7/8 - REST
7/7 - 8 w/ 8x800 @ 79 avg w/ 60 rest
7/6 - 13 moderate
7/5 - 4 easy
WEEK OF 6/28-7/4: 60mi
7/4 - 8 w/ 4 on 4th @ 22:40
7/3 - 16 @ 6:30 avg, hit down to 6:05
7/2 - 8 @6:30
7/1 - REST
6/30 - 11 easy
6/29 - 10 w/ 6 @ 5:50 avg
6/28 - 7 easy
WEEK OF 6/21-27: 55mi
6/27 DOUBLE - 16 w/ 6 @ 6:30avg, hit down to 6:00; 3 w/ OMM @ 5:04
6/26 - 7 easy
6/25 - REST
6/24 - 7 w/ 10x400 @ 75's w/ 60-90 sec rest
6/23 - 6 easy
6/22 - 10 w/ 5 @ 5:50 avg
6/21 - 6 easy
WEEK OF 6/16-20: 42mi
6/20 - 15 w/ 5 @ 6:45OB
6/19 - 7 easy
6/18 - 5 easy
6/17 - 8 w/ 5x 1000 @ 90sec splits
6/16 - 7 easy
WEEK OF 6/7-13: 43mi
6/12+13 - 20 @ 6:00 w/ MC200 20:44
6/11 - 6 easy
6/9 - 7 easy
6/8 - 10 w/ 4 tempo @ 5:50 avg
WEEK OF 5/31-6/6: 42mi
6/6 - 15 easy
6/5 - 8 moderate
6/4 - 5 easy
6/3 - 7 easy
6/1 - 7 moderate
WEEK OF 5/24-30: 30mi
5/30 - 13 easy
5/29 - 5 easy
5/28 - 5 easy
5/25 - ~7mi run equiv bike workout
WEEK OF 5/17-23: 33mi
5/23 - 12 w/ SF10 @ 1:03:32
5/22 - 5
5/21 - 5
5/18 - 6
5/17 - 5
WEEK OF 5/10-5/16: 3mi
5/14 - 3
WEEK OF 5/3-5/9: 10mi
5/5 - 6
5/3 - 4
WEEK OF 4/26-5/2: 13mi
4/28 - 6
4/27 - 7
WEEK OF 4/19-25: 42mi
4/25 - 6 easy
4/23 - 4 easy
4/21 - lots of walking
4/20 - 26.2 w/ BOSTON Marathon @ 2:44:24 (PR)
4/19 - 6 w/ RP mile+strides
WEEK OF 4/12-18: 21mi
4/18 - lots of walking
4/17 - 6 easy
4/16 - REST
4/15 - 6 easy
4/14 - REST
4/13 - 9 moderate
4/12 - REST
WEEK OF 4/5-11: 43mi
4/11 - 14 @ 7ish avg
4/10 - 6 w/ 3.5 tempo
4/9 - REST
4/8 - 10 moderate, progressing to goal pace
4/7 - 7 easy
4/6 - 6 easy
4/5 - REST
WEEK OF 3/29-4/4: 51mi
4/4 - REST
4/3 - 7 easy
4/2 - REST
4/1 - 5 very easy
3/31 - 20mi @ 6:48 avg, 1st 10 into wind (7's), 2nd 10 progressing to 6:15.
3/30 - 11 @ not so easy Easy
3/29 - 8mi w/ Shamrock 8k @ 27:35 (PR)
WEEK OF 3/22-28: 37mi
3/28 - 6 easy w/ strides
3/27 - REST
3/26 - 12 @ not so easy Easy
3/25 - 8 w/ 1x 400, 800, 1200, 1600, 1200, 800, 400 @ 73-82's, 1:00 rest
3/24 - 11mi
3/23 - REST
3/22 - REST
WEEK OF 3/15-21: 88mi
3/21 - 24mi (Barrington hills) w/ 13 @ 6:45-6:30
3/20 - 12 w/ 6 progressing to 6:15
3/19 - 10
3/18 - 10 moderate
3/17 - 12 easy
3/16 - 5 recovery
3/15 - 15mi w/ Cary 13.1 @ 1:16:28 (PR)
WEEK OF 3/8-14: 70mi
3/14 - 5 easy w/ strides
3/13 - 18mi
3/12 - 8 easy
3/11 - 9 w/ 16x 400@76 avg, 1:00 rest
3/10 - 12 easy w/ 2.5 @ 6:15 finish
3/9 - 10 w/ 7x 1200@82 avg, 1:00 rest
3/8 - 8 recovery
WEEK OF 3/1-7: 75mi
3/7 - 22mi (Barrington hills) @ 7:11 avg
3/6 - 11 progressing w/ 4 @ 6:15
3/5 - 10 easy
3/4 - 10 w/ 10x 800@78 avg, 1:20 rest
3/3 - 12 easy
3/2 - 10 w/ 6 tempo, 5:43 avg
3/1 - REST
WEEK OF 2/22-28: 52mi
2/28 - 21.5mi avg 6:50, w/ 17@ 6:50-635
2/27 - 11 w/ 5@ 6:15, 6:50 avg
2/26 - REST
2/25 - 9mi w/ 4x 1000@80's, 200outs, 600@79's, 200outs
2/24 - 10mi easy
2/21-23 - skiing in CO
WEEK OF 2/15-21: 61mi
2/20 - 15mi (path) w/ 12 progression @ 6:26 avg, hit down to 5:55
2/19 - 8 easy
2/18 - 9 w/ 7x 800s@80-85's.
2/17 - 11 easy
2/16 - 10 w/ 6 tempo @ 5:41 avg, hit down to 5:35
2/15 - 8 recovery
WEEK OF 2/8-14: 66mi
2/14 - 19mi (path) avg 6:54, w/ 8 progression hit down to 6:10.
2/13 - 10easy
2/12 DOUBLE - 5 easy evening; 10 w/ 5x 1mi repeats @ 5:30 2/11 - REST
2/10 - 5 easy
2/9 - 10 w/ 6 tempo @ 5:43 avg, hit down to 5:35
2/8 - 7 recovery
WEEK OF 2/1-7: 66mi
2/7 - 19mi (Barrington hills) avg 7ish, w/ 7 progression hit down to 6:15ish
2/6 - 9 easy
2/5 - 4 easy *MASSAGE*
2/4 - 7 w/ 8x 600@76's
2/3 - 9 @ 6:35 avg
2/2 - 9 w/ 5 tempo @ 5:45
2/1 - 9 @ 6:55 avg
WEEK OF 1/25-31: 58mi
1/31 - 18 (path)
1/30 - 9
1/29 - 10
1/28 - REST *MASSAGE*
1/27 - 7
1/26 - 9 w/ 5 tempo @ 5:45
1/25 - 5
WEEK OF 1/18-24: 63mi
1/24 - 17 (Barrington hills)
1/23 - 9
1/22 - 6
1/21 - 8 w/ speed ?
1/20 - 8
1/19 - 9 w/ 5 tempo @ 5:50?
1/18 - 6
WEEK OF 1/11-17: 46mi
1/17 - 17 (nasty snow covered path)
1/16 - REST
1/15 - 6
1/14 - 8 w/ 4 tempo 3 @ 6, 1 @ 5:45
1/13 - 7
1/12 - 8 w/ 4 tempo
1/11 - REST
WEEK OF 1/4-10: 54mi
1/10 - 17 (Barrington hills w/ deep snow)
1/9 - 8
1/8 - 7
1/7 - 7
1/6 - REST
1/5 - 7 w/ 4 tempo @ 6ish
1/4 - 8
WEEK OF 12/28-1/3: 36mi
1/3 - 15 (Barrington hills) w/ 5 progressing to 6:30
1/2 - 8
1/1 - REST
12/31 - 6
12/30 - 10
12/29 - 7
12/28 - REST
WEEK OF 12/21-12/27: 17mi
12/26 - 8
12/22 - 9
WEEK OF 12/14-12/20: 41mi
12/20 - 15 (Morton hills) w/ progressing to 5 @ 6:20s
12/19 - 4
12/18 - 6
12/17 - 8
12/15 - 8
WEEK OF 12/7-13: 33mi
12/13 - 14 (MI hills) w/ 5 progressing down to 6:45
12/11 - 5
12/10 - 7
12/8 - 7
WEEK OF 11/30-12/6 - 15mi
12/4 - 4
12/3 - 6
12/1 - 5
