Mileage & Data


.	J.A. KLIM ~ THE RED FOX
.	2009 Running Mileage Log
.	Month	Week	Dates						Daily Mileage
.						M	T	W	T	F	Sa	Su	TOTAL	NOTES
.	January	1	1-Jan	-	4-Jan	(8 + 13 + 14.5)					8.0	6.0	7.5	9.0	30.5	Colorado/Wyoming Trip (66 Miles)	A	SPRING BUILD UP
.		2	5-Jan	-	11-Jan	0.0	13.0	12.0	9.0	9.0	13.0	18.0	74.0		A	SPRING BUILD UP
.		3	12-Jan	-	18-Jan	10.0	7.5	10.0	17.0	9.5	11.5	16.0	81.5	UMD 3K - 8:47 PR	A	SPRING BUILD UP
.		4	19-Jan	-	25-Jan	11.0	8.0	16.0	10.5	15.5	10.0	20.0	91.0	Got 2 new pairs of shoes	A	SPRING BUILD UP
.		5	26-Jan	-	1-Feb	11.0	10.0	15.0	10.0	15.0	12.0	16.0	89.0		A	SPRING BUILD UP
.	February	6	2-Feb	-	8-Feb	8.0	10.0	15.0	0.0	9.0	10.5	12.0	64.5	USATF XC CHAMPS, stomach cramps on w/e	A	SPRING BUILD UP
.		7	9-Feb	-	15-Feb	13.0	6.0	15.0	10.0	12.0	9.5	18.0	83.5	Have a cold	A	SPRING BUILD UP
.		8	16-Feb	-	22-Feb	11.0	16.0	15.5	13.0	14.0	14.0	17.0	100.5	Highest week of mileage ever	A	SPRING BUILD UP
.		9	23-Feb	-	1-Mar	8.0	11.0	15.0	14.0	0.0	12.0	16.0	76.0	UMD 5K Time Trial -15:12 PR	A	SPRING BUILD UP
.	March	10	2-Mar	-	8-Mar	10.5	14.5	9.0	15.0	10.0	10.5	12.5	82.0	FL at end of week...82 average for past 9 weeks	A	SPRING BUILD UP
.		11	9-Mar	-	15-Mar	9.0	12.0	14.0	0.0	12.0	10.0	13.0	70.0	SHAMROCK 5k - 14:58 PR!	B	SPRING BUILD UP
.		12	16-Mar	-	22-Mar	10.5	7.5	12.0	10.0	9.0	9.0	15.0	73.0	Mile TT - 4:28...ehhh	B	SPRING BUILD UP
.		13	23-Mar	-	29-Mar	8.0	7.0	10.5	0.0	9.0	12.0	15.0	61.5	UMD 5K - 15:07	B	PEAK ONE
.	April	14	30-Mar	-	5-Apr	7.0	8.0	0.0	8.0	7.5	5.0	14.5	50.0	CHERRY BLOSSOM - 51:29 PR!	B	PEAK ONE
.		15	6-Apr	-	26-Apr	10.0	10.0	10.0	9.0	7.0	14.0	15.5	75.5		B	RECOVERY
.		16	13-Apr	-	19-Apr	0	10.5	10	10	9.5	10	12.5	62.5		B	RECOVERY


.		17	20-Apr	-	26-Apr	6.5	9.5	0.0	5	10.5	9.5	11	52.0	PP10K - 31:22 - PR!	B	PEAK TWO
.	May	18	27-Apr	-	3-May	9	8	9	7.5	0	5	14	52.5	BROAD STREET - 51:15 - PR!	B	PEAK TWO
.		19	4-May	-	10-May	0.0	0.0	0.0	8.5	7.5	9	13	38.0		B	RECOVERY
.		20	11-May	-	17-May	7	6.5	9	7.5	6.5	16	10.5	63.0	70.25 mpw average in first 20 weeks of 2009	B	RECOVERY
.		21	18-May	-	24-May	7	10	0.0	11.5	7.5	10	0.0	46.0	Rocky Top Camp Trek	B	RECOVERY
.		22	25-May	-	31-May	6	9	10.5	11.5	7	17	8	69.0	Beginning of the "Surge"	C	SUMMER BUILD UP
.	June	23	1-Jun	-	7-Jun	10	14	8	10	9	18	11	80.0	2 x 2-Mile at 13.1 pace - 5:15 pace	C	SUMMER BUILD UP
.		24	8-Jun	-	14-Jun	8	0.0	15	9	10	17	14	73.0	4 x mile (1200@10k/400@2-mile) with 400m rest	C	SUMMER BUILD UP
.		25	15-Jun	-	21-Jun	10	14	9.5	12	9	10	20	84.5	6x600 (400) at 1:40 ave, 2 new pairs of shoes (6/21)	C	SUMMER BUILD UP
.	July	26	22-Jun	-	28-Jun	8	10.5	13.5	12	7	18	9	78.0	2:00 - 800m	C	SUMMER BUILD UP
.		27	29-Jun	-	5-Jul	11	13	9	16	9	10	17	85.0	2 x 800m (800m) - 2:09, 2:04...Cape Cod	C	SUMMER BUILD UP
.		28	6-Jul	-	12-Jul	8	10	13	6	9.5	9.5	17	73.0	MILE - 4:22	C	SUMMER RACE SEASON
.		29	13-Jul	-	19-Jul	10	8.5	11	15	9.5	14	6	74.0	Stomach Burn, ROCKVILLE TWILIGHTER - 25:16	C	SUMMER RACE SEASON
.		30	20-Jul	-	26-Jul	10	13.5	12	10	9	13	16	83.5	CRYSTAL CITY 5K - 15:07	C	SUMMER RACE SEASON	77.7 MPW AVE for past 9 weeks
.		31	27-Jul	-	2-Aug	10.5	14	0	0	0	10	12	46.5	Right Thigh - tendon/muscle strain = 3 days off		TAPER
.	August	32	3-Aug	-	9-Aug	9	10	10.5	7.5	0	6	12	55.0	FALMOUTH - 32:21, worst race of year		TAPER
.		33	10-Aug	-	16-Aug	11.5	10.5	16	14.5	9	11.5	17	90.0	4 x 2-mile on C&O		SUMMER SUPER SURGE
.		34	17-Aug	-	23-Aug	12	14.5	14.5	15	9	10	21	96.0	4x1600 (400) - 4:58, 4:53, 4:48, 4:48		SUMMER SUPER SURGE
.		34	24-Aug	-	30-Aug	7	10.5	10	10	0	0	9	46.5	Wyoming - Beginning of tendonitis
.	September	35	31-Aug	-	6-Sep	0	0	0	2.5	4	4	6	16.5	Tendonitis, Cape Cod for wedding		INJURY!


.		36	7-Sep	-	13-Sep	8.5	7	8	9.5	9	9	10	61.0	Each run better than last, beating the injury slowly	INJURY!
.		37	14-Sep	-	20-Sep	0	9	9	7	0	7	18	50.0	PDR - 1:09:32 PR, 3 Mile TT @ 5:14 pace on Wed	INJURY!
.		38	21-Sep	-	27-Sep	0	8	0	0	7	0	0	15.0	Spain Trip = No Running	INJURY!
.	October	39	28-Sep	-	4-Oct	0	0	0	10	9	9	14	42.0	Jump right back into things...
.		41	5-Oct	-	11-Oct	9	10	9	9	9	11	16	73.0	Back to normal
.		42	12-Oct	-	18-Oct	11	8	15	12	8	9	15.5	78.5	Yasso 800s (8x8) Ave 2:24
.		43	19-Oct	-	25-Oct	7	4	0	0	4.5	0	0	15.5	Achilles/shin pains creep back up	INJURY!
.		44	26-Oct	-	1-Nov	0	0	0	0	0	6	0	6.0	Germany Trip = No Running	INJURY!
.	November	45	2-Nov	-	8-Nov	0	0	7	7	6	0	0	20.0	63 MPW average , beginning of am only runs	INJURY!
.		46	9-Nov	-	15-Nov	6.5	8	5	9.5	8	10	13	60.0	Return to Normalcy?
.		47	16-Nov	-	22-Nov	7	8	9	9.5	8	9.5	10	61.0
.		48	23-Nov	-	29-Nov	10	9	8	9	10	11		57.0
.		49	30-Nov	-	6-Dec								0.0
.	December		7-Dec	-	13-Dec								0.0
.		50	14-Dec	-	20-Dec								0.0
.		51	21-Dec	-	27-Dec								0.0
.		52	28-Dec	-	3-Jan								0.0
.									2009	TOTAL				3006.0
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