russ version 3.0

Date

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Comments

Monday Weight

Race Training

7/27/2009

Stretch & Strengthen

3 m run

2 m run or cross

3 m run & strength

Rest

30 min cross

4 m run

M - Did some stretching at work, T - 2 hours carrying golf clubs, W - 3 miles with Phoebe, T- 3 miles f with Phoebe, F -4 hours golfing w/cart, S - walking with Jack in A2, S - 4 miles on treadmill

222

Race Training

8/3/2009

Stretch & Strengthen

3 m run

2 m run or cross

3 m run & strength

Rest

30 min cross

4 m run

M - nothing, T - 2 hours carrying golf clubs, W - worked until 730p, T - 3 miles with Phoebe, F - fell asleep, S - 3 miles on treadmill, S - 4 miles on treadmill

222

Race Training

8/10/2009

Stretch & Strengthen

3.5 m run

2 m run or cross

3.5 m run & strength

Rest

40 min cross

5 m run

M - worked until 730p, T - 2 hours carrying golf clubs, W - 3.5 miles on rails/trails, T - bad sleep, so just rested, F - swim in pool, S - 3.5mi on treadmill, S - 5 mi on treadmill

221

Race Training

8/17/2009

Stretch & Strengthen

3.5 m run

2 m run or cross

3.5 m run & strength

Rest

40 min cross

5 m run

M - 13th Anniversary at Rojo, T - 2 hours carrying golf clubs, W - Frisbee with Jack, T - Run 3.5 m, F-nothing, S - 3.5 miles on treadmill, S - 5 mi on treadmill + hike

222

Race Training

8/24/2009

Stretch & Strengthen

4 m run

2 m run or cross

4 m run & strength

Rest

40 min cross

6 m run

M - shopping at Kohl's, T - 2 hours carrying golf clubs, W-nothing, R - 4 miles, F -4 miles, S -Jerilyn Wedding, S - 6 miles

219

Race Training

8/31/2009

Stretch & Strengthen

4 m run

2 m run or cross

4 m run & strength

Rest or Easy Run

Rest

5-K race

M - Saugatuck, T - 2 hours carrying golf clubs, W- watched Jack who wanted to play, R - Trip to Garrett, F - 4.68 miles fell and hurt ribs, S - Ribs, S - Ribs 29:12 (9:24/mile)(6.38mph), 11.1

217

Race Training

9/7/2009

Stretch & Strengthen

4.5 m run

3 m run or cross

4.5 m run & strength

Rest

50 min cross

7 m run

M - Ribs, T - Ribs, W - Ribs, R - Ribs

217

Race Training

9/14/2009

Stretch & Strengthen

4.5 m run

3 m run or cross

4.5 m run & strength

Rest

50 min cross

8 m run

Ribs

216

Race Training

9/21/2009

Stretch & Strengthen

5 m run

3 m run or cross

5 m run & strength

Rest or Easy Run

Rest

10-K race

Ribs

215

Race Training

9/28/2009

Stretch & Strengthen

5 m run

3 m run or cross

5 m run & strength

Rest

60 min cross

9 m run

Ribs

214


.	Race Training	10/5/2009	11	Stretch & Strengthen	5 m run	3 m run or cross	5 m run & strength	Rest	60 min cross	10 m run	Ribs + lost motivation	213
.	Race Training	10/12/2009	12	Stretch & Strengthen	4 m run	3 m run or cross	2 m run	Rest	Rest	Half Marathon	Detroit (Half) Marathon 2:15:00 (10:19/mile)(5.82mph), 19.1	212
.	Recovery	10/19/2009	1	Stretch & Strengthen	Rest	30 min walk +strength	30 min walk	Rest	30 min walk	Rest		211
.	Recovery	10/26/2009	2	Stretch & Strengthen	Rest	30	30	Rest	30	45		210
.	Recovery	11/2/2009	3	Stretch & Strengthen	Rest	30	30	Rest	30	60		209
.	Recovery	11/9/2009	4	Stretch & Strengthen	Rest	30	30	Rest	30	75		208
.	Base	11/16/2009	1	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	80		207
.	Base	11/23/2009	2	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	90		206
.	Base	11/30/2009	3	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	100		205
.	Base	12/7/2009	4	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	110		204
.	Base	12/14/2009	5	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	120		203
.	Base	12/21/2009	6	Stretch & Strengthen	30	40	Run 30 min + Strength	Rest	30	120		202
.	Base	12/28/2009	7	Stretch & Strengthen	30	50	Run 30 min + Strength	Rest	30	120		201
.	Base	1/4/2010	8	Stretch & Strengthen	30	60	Run 30 min + Strength	Rest	30	120		200
.	Base	1/11/2010	9	Stretch & Strengthen	30	60	Run 30 min + Strength	Rest	40	120		199
.	Base	1/18/2010	10	Stretch & Strengthen	30	60	Run 30 min + Strength	Rest	50	120		198
.	Base	1/25/2010	11	Stretch & Strengthen	30	60	Run 30 min + Strength	Rest	60	120		197
.	Base	2/1/2010	12	Stretch & Strengthen	30	60	Run 30 min + Strength	Rest	60	120		196
.	Base	2/8/2010	13	Stretch & Strengthen	30	60	Run 30 min + Strength	Rest	60	120		195
.	Base	2/15/2010	14	Stretch & Strengthen	30	60	Run 30 min + Strength	Rest	60	120		194

Base

2/22/2010

Stretch & Strengthen

Run 30 min + Strength

Rest

120

193

Base

3/1/2010

Stretch & Strengthen

Run 30 min + Strength

Rest

120

192

Race Training

3/8/2010

Stretch & Strengthen

3 m run

5x400 5K pace

3m run & strength

Rest

3 m run

5 m run

191

Race Training

3/15/2010

Stretch & Strengthen

3 m run

30 min tempo run

3m run & strength

Rest

3 m pace

6 m run

190

Race Training

3/22/2010

Stretch & Strengthen

3.5 m run

6x400 5K pace

3m run & strength

Rest or Easy Run

Rest

5-K race

25:58 (8:21 min/mile) (7.19 mph)

189

Race Training

3/29/2010

Stretch & Strengthen

3.5 m run

35 min tempo run

3m run & strength

Rest

3 m run

7 m run

188

Race Training

4/5/2010

Stretch & Strengthen

4 m run

7x400 5K pace

3m run & strength

Rest

3 m pace

8 m run

187

Race Training

4/12/2010

Stretch & Strengthen

4 m run

40 min tempo run

3m run & strength

Rest or Easy Run

Rest

10-K race

53:56 (8:40 min/mile) (6.92 mph)

186

Race Training

4/19/2010

Stretch & Strengthen

4.5 m run

8x400 5K pace

3m run & strength

Rest

4 m pace

9 m run

185

Race Training

4/26/2010

Stretch & Strengthen

4.5 m run

40 min tempo run

3m run & strength

Rest

5 m pace

10 m run

184

Race Training

5/3/2010

Stretch & Strengthen

5 m run

9x400 5K pace

3m run & strength

Rest or Easy Run

Rest

15-K race

1:23:34 (8:58 min/mile) (6.69 mph)

183

Race Training

5/10/2010

Stretch & Strengthen

5 m run

45 min tempo run

3m run & strength

Rest

5 m pace

11 m run

182

Race Training

5/17/2010

Stretch & Strengthen

5 m run

10x400 5K pace

3m run & strength

Rest

3 m pace

12 m run

181

Race Training

5/24/2010

Stretch & Strengthen

4 m run

30 min tempo run

Rest

Half Marathon

Rest

Bayshore (Half) Marathon 2:00:00 (9:10/mile)(6.55mph)

180

Recovery

5/31/2010

Stretch & Strengthen

Rest

30 min walk +strength

30 min walk

Rest

30 min walk

Rest

180

Recovery

6/7/2010

Stretch & Strengthen

Rest

180

Recovery

6/14/2010

Stretch & Strengthen

Rest

180

Recovery

6/21/2010

Stretch & Strengthen

Rest

Pictured Rocks 1/2 Marathon?

180

Base

6/28/2010

Stretch & Strengthen

Run 30 min + Strength

Rest

Munising Freedom 5K?

180

Base

7/5/2010

Stretch & Strengthen

Run 30 min + Strength

Rest

180

Base

7/12/2010

Stretch & Strengthen

Run 30 min + Strength

Rest

100

180

Base

7/19/2010

Stretch & Strengthen

Run 30 min + Strength

Rest

110

180

Race Training

7/26/2010

3 m run + strength

6 x hill

3 m run + strength

40 min tempo

Rest

3 m run

90 min run (3/1)

180

Race Training

8/2/2010

3 m run + strength

7 x 400 5-K pace

3 m run + strength

45 min tempo

Rest

3 m pace

90 min run

180

Race Training

8/9/2010

3 m run + strength

7 x hill

3 m run + strength

30 min tempo

Rest or easy run

Rest

5-K race

21:32 (6:56 min/mile) (8.66 mph)

180

Race Training

8/16/2010

3 m run + strength

8 x 400 5-K pace

3 m run + strength

40 min tempo

Rest

3 m run

90 min run (3/1)

180

Race Training

8/23/2010

3 m run + strength

8 x hill

3 m run + strength

45 min tempo

Rest

3 m pace

90 min run

180

Race Training

8/30/2010

3 m run + strength

6 x 400 5-K pace

3 m run + strength

30 min tempo

Rest or easy run

Rest

10-K race

44:45 (7:11 min/mile) (8.36 mph)

180

Race Training

9/6/2010

3 m run + strength

4 x 800 10-K pace

3 m run + strength

45 min tempo

Rest

4 m pace

1:45 run (3/1)

180

Race Training

9/13/2010

3 m run + strength

3 x 1600 Mile pace

3 m run + strength

50 min tempo

Rest

5 m pace

1:45 run

180

Race Training

9/20/2010

3 m run + strength

5 x 800 10-K pace

3 m run + strength

30 min tempo

Rest or easy run

Rest

15-K race

1:09:20 (7:26 min/mile) (8.08 mph)

180

Race Training

9/27/2010

3 m run + strength

4 x 1600 Mile pace

3 m run + strength

55 min tempo

Rest

5 m pace

2:00 run (3/1)

180

Race Training

10/4/2010

3 m run + strength

6 x 800 10-K pace

3 m run + strength

60 min tempo

Rest

3 m pace

2:00 run

180

Race Training

10/11/2010

3 m run + strength

6 x 400 5-K pace

2 m run + strength

30 min tempo

Rest or easy run

Rest

Half Marathon

Detroit (Half Marathon) 1:39:34 (7:36/mile)(7.89mph)

180

Recovery

10/18/2010

Stretch & Strengthen

Rest

30 min walk +strength

30 min walk

Rest

30 min walk

Rest

180

Recovery

10/25/2010

Stretch & Strengthen

Rest

180

Recovery

11/1/2010

Stretch & Strengthen

Rest

180

Recovery

11/8/2010

Stretch & Strengthen

Rest

180

Base

11/15/2010

Stretch & Strengthen

Run 30 min + Strength

Rest

180

Base

11/22/2010

Stretch & Strengthen

Run 30 min + Strength

Rest

180


.	Base	11/29/2010	3	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	100	180
.	Base	12/6/2010	4	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	110	180
.	Base	12/13/2010	5	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	120	180
.	Base	12/20/2010	6	Stretch & Strengthen	30	40	Run 30 min + Strength	Rest	30	120	180
.	Base	12/27/2010	7	Stretch & Strengthen	30	50	Run 30 min + Strength	Rest	30	120	180
.	Base	1/3/2011	8	Stretch & Strengthen	30	60	Run 30 min + Strength	Rest	30	120	180
.	Base	1/10/2011	9	Stretch & Strengthen	30	60	Run 30 min + Strength	Rest	30	120	180
.	Base	1/17/2011	10	Stretch & Strengthen	30	60	Run 30 min + Strength	Rest	30	120	180
.	Race Training	1/24/2011	1	3	5	3	3 x hill	Rest	5 pace	10	180
.	Race Training	1/31/2011	2	3	5	3	30 min tempo	Rest	5	11	180
.	Race Training	2/7/2011	3	3	6	3	4 x 800	Rest	6 pace	8	180
.	Race Training	2/14/2011	4	3	6	3	4 x hill	Rest	6 pace	13	180
.	Race Training	2/21/2011	5	3	7	3	35 min tempo	Rest	7	14	180
.	Race Training	2/28/2011	6	3	7	3	5 x 800	Rest	7 pace	10	180
.	Marathon	3/7/2011	7	3	8	4	5 x hill	Rest	8 pace	16	180
.	Race Training	3/14/2011	8	3	8	4	40 min tempo	Rest	8	17	180
.	Race Training	3/21/2011	9	3	9	4	6 x 800	Rest	9 pace	12	180
.	Race Training	3/28/2011	10	3	9	4	6 x hill	Rest	9 pace	19	180
.	Race Training	4/4/2011	11	4	10	5	45 min tempo	Rest	10	20	180
.	Race Training	4/11/2011	12	4	6	5	7 x 800	Rest	6 pace	12	180


.	Race Training	4/18/2011	13	4	10	5	7 x hill	Rest	10 pace	20		180
.	Race Training	4/25/2011	14	5	6	5	45 min tempo	Rest	6	12		180
.	Race Training	5/2/2011	15	5	10	5	8 x 800	Rest	10 pace	20		180
.	Race Training	5/9/2011	16	5	8	5	6 x hill	Rest	4 pace	12		180
.	Race Training	5/16/2011	17	4	6	4	30 min tempo	Rest	4	8		180
.	Race Training	5/23/2011	18	2	3	4x400	Rest	2	Marathon	Rest	Bayshore Marathon 3:30:00 (8:01/mile) (7.48mph)	180
.	Recovery	5/30/2011	1	Stretch & Strengthen	Rest	30 min walk +strength	30 min walk	Rest	30 min walk	Rest		180
.	Recovery	6/6/2011	2	Stretch & Strengthen	Rest	30 min walk +strength	30 min walk	Rest	30 min XT	45 min XT		180
.	Race Training	6/13/2011	1	3	3x hill	3	30 tempo	Rest	5 pace	10		180
.	Race Training	6/20/2011	2	3	30 tempo	3	3 pace	Rest	5	11		180
.	Race Training	6/27/2011	3	3	4x 800	3	30 tempo	Rest	6 pace	8		180
.	Race Training	7/4/2011	4	3	4x hill	3	35 tempo	Rest	6 pace	13		180
.	Race Training	7/11/2011	5	3	35 tempo	3	3 pace	Rest	7	14		180
.	Race Training	7/18/2011	6	3	5x 800	3	35 tempo	Rest	7 pace	10		180
.	Race Training	7/25/2011	7	3	5x hill	4	40 tempo	Rest	8 pace	16		180
.	Race Training	8/1/2011	8	3	40 tempo	4	3 pace	Rest	8	17		180
.	Race Training	8/8/2011	9	3	6x 800	4	40 tempo	Rest	9 pace	12		180
.	Race Training	8/15/2011	10	3	6x hill	4	45 tempo	Rest	9 pace	19		180
.	Race Training	8/22/2011	11	4	45 tempo	5	4 pace	Rest	10	20		180
.	Race Training	8/29/2011	12	4	7x 800	5	45 tempo	Rest	6 pace	12		180


.	Race Training	9/5/2011	13	4	7x hill	5	50 tempo	Rest	10 pace	20		180
.	Race Training	9/12/2011	14	5	45 tempo	5	5 pace	Rest	6	12		180
.	Race Training	9/19/2011	15	5	8x 800	5	40 tempo	Rest	10 pace	20		180
.	Race Training	9/26/2011	16	5	6x hill	5	30 tempo	Rest	4 pace	12		180
.	Race Training	10/3/2011	17	4	30 tempo	4	4 pace	Rest	4	8		180
.	Race Training	10/10/2011	18	3	4x 400	3	Rest	Rest	2	Marathon	Detroit Marathon 3:30:00 (8:01/mile)(7.48mph)	180
.	Recovery	10/17/2011	1	Stretch & Strengthen	Rest	30 min walk +strength	30 min walk	Rest	30 min walk	Rest		180
.	Recovery	10/24/2011	2	Stretch & Strengthen	Rest	30 min walk	30 min walk	Rest	30 min XT	45 min XT		180
.	Recovery	10/31/2011	3	Stretch & Strengthen	Rest	30	30	Rest	30	60		180
.	Recovery	11/7/2011	4	Stretch & Strengthen	Rest	30	30	Rest	30	75		180
.	Base	11/14/2011	1	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	80		180
.	Base	11/21/2011	2	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	90		180
.	Base	11/28/2011	3	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	100		180
.	Base	12/5/2011	4	Stretch & Strengthen	30	30	Run 30 min + Strength	Rest	30	110		180
.	Race Training	12/12/2011	1	3	3x hill	3	30 tempo	Rest	5 pace	10		180
.	Race Training	12/19/2011	2	3	30 tempo	3	3 pace	Rest	5	11		180
.	Race Training	12/26/2011	3	3	4x 800	3	30 tempo	Rest	6 pace	8		180
.	Race Training	1/2/2012	4	3	4x hill	3	35 tempo	Rest	6 pace	13		180
.	Race Training	1/9/2012	5	3	35 tempo	3	3 pace	Rest	7	14		180
.	Race Training	1/16/2012	6	3	5x 800	3	35 tempo	Rest	7 pace	10		180


.	Race Training	1/23/2012	7	3	5x hill	4	40 tempo	Rest	8 pace	16		180
.	Race Training	1/30/2012	8	3	40 tempo	4	3 pace	Rest	8	17		180
.	Race Training	2/6/2012	9	3	6x 800	4	40 tempo	Rest	9 pace	12		180
.	Race Training	2/13/2012	10	3	6x hill	4	45 tempo	Rest	9 pace	19		180
.	Race Training	2/20/2012	11	4	45 tempo	5	4 pace	Rest	10	20		180
.	Race Training	2/27/2012	12	4	7x 800	5	45 tempo	Rest	6 pace	12		180
.	Race Training	3/5/2012	13	4	7x hill	5	50 tempo	Rest	10 pace	20		180
.	Race Training	3/12/2012	14	5	45 tempo	5	5 pace	Rest	6	12		180
.	Race Training	3/19/2012	15	5	8x 800	5	40 tempo	Rest	10 pace	20		180
.	Race Training	3/26/2012	16	5	6x hill	5	30 tempo	Rest	4 pace	12		180
.	Race Training	4/2/2012	17	4	30 tempo	4	4 pace	Rest	4	8		180
.	Race Training	4/9/2012	18	4	3	4x 400	3	Rest	Rest	2		180
.	Race Training	4/16/2012	19	Marathon	Rest	Rest	Rest	Rest	Rest	Rest	Boston Marathon	180