| | | | | | | | . | | | | | | | | . | Week 1 | 1/25/2009 | 1.9 | 0:16:00 | 8:42:00 | (E) to .1 mile repeats: 25 s, 24 s, 25s | | . | | 1/26/2009 | 3.1 | 0:26:46 | 8:38:00 | moderate hill | | . | | 1/27/2009 | 3.1 | 0:36:29 | 11:46:00 | intense, long hill to and from WaMu | | . | | 1/28/2009 | 1 | | | cross-training - walk | | . | | 1/29/2009 | 0.4 | 0:02:00 | | slow warmup into .1 mile hill repeats: 31 s, 32 s, 31 s, 31 s | | . | | 1/31/2009 | 2 | 1:00:00 | | cross-training - played 3 games of full court basketball | | . | | | | | | | 11.5 | . | Week 2 | 2/1/2009 | 2.93 | 0:26:59 | 9:13:00 | (E) easy run into .1 mile repeats: 25 s, 24 s, 25 s | | . | | 2/2/2009 | 3.7 | 0:35:51 | 9:41:00 | easy run including moderate hill | | . | | 2/3/2009 | 2.1 | 0:15:45 | 7:30:00 | faster pace | | . | | 2/4/2009 | 4.2 | 0:41:11 | 9:48:00 | easy with moderate hill | | . | | 2/7/2009 | 4 | 0:33:44 | 8:26:00 | normal | | . | | | | | | | 16.93 | . | Week 3 | 2/8/2009 | 1.9 | 0:17:23 | 9:09:00 | (E) easy | | . | | 2/9/2009 | 2.1 | 0:15:33 | 7:24:00 | fartlek | | . | | 2/10/2009 | 2.5 | 0:20:14 | 8:06:00 | normal | | . | | 2/11/2009 | 4.8 | 0:47:44 | 9:57:00 | easy with moderate hill | | . | | 2/12/2009 | 0.4 | 0:02:00 | | slow warmup into .1 mile hill repeats: 35 s, 33 s, 33 s | | . | | 2/14/2009 | 1.9 | 0:18:29 | 9:44:00 | (E) easy into .1 sprints (short hill): 37 s, 34 s, 34 s | |
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| | | | | | | | . | | | | | | | 13.6 | . | Week 4 | 2/16/2009 | 2.5 | 0:19:33 | 7:49:00 | normal | | . | | 2/17/2009 | 6.1 | 1:02:57 | 10:19:00 | easy with moderate hill, stupid dog on hill | | . | | 2/18/2009 | 2.5 | 0:22:01 | 8:48:00 | easy-normal | | . | | 2/19/2009 | 1.1 | 0:06:51 | 6:14:00 | fast | | . | | | | | | | 12.2 | . | Week 5 | 2/22/2009 | 5.1 | 0:47:02 | 9:13:00 | easy-normal | | . | | 2/23/2009 | 2.5 | 0:21:01 | 8:24:00 | normal | | . | | 2/24/2009 | 2.1 | 0:19:19 | 9:12:00 | easy-normal | | . | | 2/25/2009 | 8 | 1:22:25 | 10:18:00 | easy with moderate hill | | . | | 2/26/2009 | | 0:30:00 | | cross-training - stationary bike | | . | | | | | | | 17.7 | . | Week 6 | 3/1/2009 | 5.1 | 0:52:28 | 10:17:00 | (E) easy | | . | | 3/2/2009 | 2.1 | 0:16:18 | 7:46:00 | normal | | . | | 3/3/2009 | 3.1 | 0:27:29 | 8:52:00 | easy-normal | | . | | 3/4/2009 | 9.7 | 1:40:00 | 10:19:00 | easy with moderate hill, time only an estimate | | . | | 3/5/2009 | 2.1 | 0:15:57 | 7:36:00 | fartlek | | . | | 3/7/2009 | 1.3 | 0:20:00 | | cross-training - walked to souplantation | | . | | | | | | | 23.4 | . | Week 7 | 3/9/2009 | 7.2 | 1:00:32 | 8:24:00 | normal-fast with moderate hill | |
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| | | | | | | | . | | 3/10/2009 | 2.5 | 0:18:51 | 7:32:00 | fartlek | | . | | 3/11/2009 | 11.1 | 1:51:48 | 10:04:00 | easy | | . | | 3/12/2009 | 3.2 | 0:30:31 | 9:32:00 | easy | | . | | 3/14/2009 | | 6:00:00 | | cross-training - snowboarding | | . | | | | | | | 24 | . | Week 8 | 3/15/2009 | 1.9 | 0:19:23 | 10:12:00 | (E) easy | | . | | 3/16/2009 | 4.4 | 0:36:05 | 8:12:00 | tempo, hilly | | . | | 3/17/2009 | 2.5 | 0:23:20 | 9:20:00 | normal | | . | | 3/18/2009 | 14 | 2:31:58 | 10:51:00 | easy, moderate hill | | . | | 3/19/2009 | 2.8 | 0:31:23 | 11:12:00 | (E) easy | | . | | 3/21/2009 | | 6:00:00 | | cross-training - walking (red line run S.S. social) | | . | | | | | | | 25.6 | . | Week 9 | 3/23/2009 | 5.9 | 0:48:46 | 8:16:00 | fartlek | | . | | 3/24/2009 | 3.8 | 0:37:39 | 9:54:00 | easy, short steep hill | | . | | 3/25/2009 | 10.8 | 1:56:28 | 10:47:00 | easy, hilly | | . | | 3/26/2009 | 3.7 | 0:32:19 | 8:44:00 | normal | | . | | 3/28/2009 | 2.3 | 0:17:55 | 8:32:00 | (E) normal into 5 x .04 mile hill repeats (13s, 12s, 12s, 12s, 11s) | | . | | | | | | | 26.5 | . | Week 10 | 3/29/2009 | 4.2 | 0:40:14 | 9:35:00 | easy, moderate hill | | . | | 3/30/2009 | 4.8 | 0:41:35 | 8:40:00 | Kenyan outback; 21:20 "out" (8:53/mile), 20:15 moderate uphill "back" (8:26/mile) | |
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| | | | | | | | . | | 3/31/2009 | 5.5 | 0:58:39 | 10:40:00 | easy, moderate hill | | . | | 4/1/2009 | 14.8 | 2:36:48 | 10:36:00 | easy work to home | | . | | 4/2/2009 | 3.1 | 0:29:58 | 9:40:00 | easy, moderate hill | | . | | 4/4/2009 | | 3:00:00 | | cross-training - walking and football in SF | | . | | | | | | | 32.4 | . | Week 11 | 4/6/2009 | 5.9 | 0:48:13 | 8:10:00 | fartlek, moderate hill | | . | | 4/7/2009 | 6 | 0:57:35 | 9:36:00 | easy, moderate hill | | . | | 4/8/2009 | 17.4 | 3:07:32 | 10:47:00 | easy, hills, walked up last hill | | . | | 4/9/2009 | 3.4 | 0:31:37 | 9:18:00 | normal-easy | | . | | 4/11/2009 | | 3:00:00 | | cross-training - SD basketball tournament | | . | | | | | | | 32.7 | . | Week 12 | 4/13/2009 | 4.2 | 0:39:11 | 9:20:00 | easy Kenyan outback; 19:55 "out" (9:29/mile), 19:16 moderate uphill "back" (9:10/mile) | | . | | 4/14/2009 | 4.8 | 0:45:02 | 9:23:00 | normal easy, long moderate hill | | . | | 4/15/2009 | 10.7 | 1:35:51 | 8:57:00 | fartlek, steep hill | | . | | 4/16/2009 | 5.9 | 0:58:00 | 9:50:00 | normal easy, moderate hill | | . | | | | | | | 25.6 | . | Week 13 | 4/19/2009 | 2.9 | 0:29:59 | 10:20:00 | (E) easy | | . | | 4/20/2009 | 9.1 | 0:32:00 | 8:00:00 | Yasso 800 (x8) - 800 m in 4:00 min, 400 m jog + 1.7 mile jog to and from hs track, time is for Yasso 800 only | | . | | 4/21/2009 | 2.5 | 0:24:07 | 9:39:00 | normal easy, barefoot | | . | | 4/22/2009 | 14.3 | 2:27:34 | 10:19:00 | easy, slight long hill | |
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| | | | | | | | . | | 4/23/2009 | 3.1 | 0:32:34 | 10:30:00 | easy, barefoot, short moderate hill | | . | | | | | | | 31.9 | . | Week 14 | 4/26/2009 | 6 | 0:51:00 | 8:30:00 | fartlek, last mile barefoot | | . | | 4/27/2009 | 5.1 | 0:49:27 | 9:42:00 | normal easy, steep short hill | | . | | 4/28/2009 | 20 | 3:25:23 | 10:16:00 | easy, moderate hills | | . | | 4/30/2009 | 3.4 | 0:30:16 | 8:54:00 | easy, barefoot, short moderate hill, time est (2nd half split x 2) | | . | | 5/2/2009 | | 1:30:00 | | cross-training - basketball | | . | | | | | | | 34.5 | . | Week 15 | 5/3/2009 | 1 | 0:06:23 | 6:23:00 | (E) fastest mile | | . | | 5/4/2009 | 5.9 | 0:47:48 | 8:06:00 | tempo run, moderate hill, last mile barefoot | | . | | 5/5/2009 | 3.4 | 0:31:50 | 9:22:00 | easy, short moderate hill, barefoot | | . | | 5/6/2009 | 14.3 | 2:18:27 | 9:41:00 | normal easy, steep short hill | | . | | 5/7/2009 | 3.1 | 0:29:50 | 9:37:00 | normal easy, barefoot | | . | | | | | | | 27.7 | . | Week 16 | 5/10/2009 | 3.4 | 0:32:05 | 9:26:00 | (K) normal easy, barefoot | | . | | 5/11/2009 | 1.8 | 0:15:00 | 8:20:00 | 3 x .3 steep hill repeats: 1:55, 1:59, 2:00 + jogging back down | | . | | 5/12/2009 | 3.1 | 0:28:35 | 9:13:00 | normal easy, short moderate hill, barefoot | | . | | 5/13/2009 | 11 | 1:43:14 | 9:23:00 | normal, steep hill | | . | | 5/14/2009 | 3.9 | 0:37:52 | 9:43:00 | (E) easy | | . | | | | | | | 23.2 |
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| | | | | | | | . | Week 17 | 5/17/2009 | 2 | 0:19:11 | 9:36:00 | (E) easy | | . | | 5/18/2009 | 2.1 | 0:19:19 | 9:12:00 | easy, barefoot | | . | | 5/19/2009 | 2.9 | 0:27:57 | 9:38:00 | easy, barefoot, went to vote | | . | | | | | | | | . | | | | | | | | . | | | | | | | | . | | | | | | | 7 | . | | 5/25/2009 | 26.2 | 4:20:45 | 9:57:30 | Los Angeles Marathon (!) | |
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