.

Week OfSundayMondayTuesdayWednesdayThursdayFridaySaturdayWEEKLY TOTAL

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7/256 mi.5 mi. total (11x200m track intervals)7 mi8 mi.30 min. ellipticalOFF (2 mi. walk at home)8 mi.34

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8/110 mi.5 mi. (legs tired)5.5 mi total (10x200m track intervals)5.5 miOFF6 mi. 12 mi (Summer Streets)44

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8/88 mi. 50 min. elliptical8 mi. 5 mi. 13 mi.4 mi. 8 mi. (Summer Streets)46

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8/156 mi. 6 mi.6 mi.13 mi. 8 mi.OFF7 mi. (Hilly, Jockey Hollow Pk)46

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8/227.5 mi6.3 mi.8 mi. total [2x400m :90, :86; 3x800 3:06, 3:00, 3:02]5.7 easy14 miles [to work]4.5 easy (cramp)OFF46

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8/2910 mi. (felt good)9.3 mi total [6 mi tempo in Central Park; 3 mi@7:05 pace, 3 mi@6:50 pace]5 easy15 miles7 mi; felt good7 miOFF53.5

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9/58 mi @ beach10 mi 11.5 total; 3 mi. in morning; 8.5 mi. after work [5.1 tempo in 35:07]5 easy12 miles8 mi. OFF54.5

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9/1217 mi [riverside, bklyn bridge, manhattan bridge, back]5.75 easy3 mi. in morning; 6.25 home from work10 mi total; 2 mi. in am, 8 mi pm [5.1 tempo in 34:45]6.5 easy [legs sore]8 mi. OFF56.5

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9/1919.5 total; NYRR Marathon Tune Up (18 mi. in 2:10:54)7 mi (legs sore)7.25 easy73 (alarm clock off late)RAGNAR RELAYS [4.6 mi leg + 2.5 mi leg]RAGNAR RELAY [6.6 mi leg + 3 mi cooldown]60.5

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9/26OFF7.58 mi 12 mi [tired, cramp]8 mi. 6 easy [hilly in Freeport, ME]18 mi. in Freeport, ME59.5

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10/3126.25 [hamstring sore]7.75 mi [felt great]8 easy8 mi. 4 mi. [alarm clock went off late]14 mi in Denver, CO [altitude hard! bad run]60

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10/104 easy in Denver8 mi easy in Denver8 mi. 12 mi. 7.5 mi [quad pain?]6 mi in Freeport, ME [quad pain]21 in Freeport, ME [quad pain bad]66.5

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10/17OFFOFF (resting quad, sick)8 easy [felt great]8.5 mi total w/ 3.5 tempo [23:45]7.5 easy15 miles home [8 easy, 5 tempo, 2 easy]8 mi. [tired]47

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10/247 mi. [slow, tired]7 mi.OFF7.25 mi.6.75 mi.35 min. elliptical10 mi. [last 10 mi. of Marathon course!]38

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10/316 mi. total [watched Frances race]OFF6 easy5 easy4 easyOFF!3 mi easy24

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11/7NYC MARATHON!

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Mile MarkSplitMile MarkSplit

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17:25146:56

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26:21157:14

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36:52167:11

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4176:57

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513:23186:55

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66:38197:02

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76:42207:15

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86:50217:11

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96:55227:18

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106:42237:19

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117:00247:47

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126:55257:25

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136:57267:33

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13.1 split1:29:3626.2 finish3:04:32