100331

noon -
easy 30 minute run
pull ups x 20, back extension x 20
stretch

100330

noon -
ran to park (hard out and back)
2 x figure 8 loop 5:12, 5:08
starts x 4
stretch

100329 - week 5 of 12

noon-
awu
easy 30 minutes, ~3.4 miles
push ups x 30, med ball sit up x 30
stretch

100327

am -
hills (dyestone gap) x 3

volleyball

100324

pm -
easy 34 minutes ~3.75 miles
stretch

100323

noon -
core abs, hips shoulder
stretch

pm -
track workout
5 x 1000m
4:18, 4:19, 4:19, 4:49(terrible stitch), 4:39

100322

noon -
very tired today
awu
tm x 30 easy ~3.25 miles
stretch

100321 - week 4 of 12

am -
68 minute run ~7 miles

noon -
bike x 10 minutes
med ball, kettle bell, core hip & abs, stretch
hoist circuit x 25

100320

am -
track workout
warm up - awu
time trial 1500m x 6:27, 800m x 3:17
cool down & stretch

100318

pm -
track workout
warm up - awu
4 x 400m
1:22, 1:27, 1:30, 1:26

100317

noon -
awu
easy run 30 minutes
stretch

pm -
bike x 10 minutes
core abs and hips
med ball and kettle bell
hoist circuit

100316

pm -
run 3 x 1 mile
7:04, 7:18, 7:11
stretch

100315

noon -
easy 30 minutes ~3.3 miles
stretch

100314 - week 3 of 12

am -
run relaxed 65 minutes ~6.6 miles
stretch

100313

am -
track work out
5 x 600m
2:26, 2:33, 2:33, 2:34, 2:41

100311

pm -
warm up .25 miles, awu
3 miles at 2:05/quarter
cool down .25 miles, stretch

100310

noon -
easy 30 minute run ~3.4 miles
stretch

pm -
bike x 10 minutes
med ball, kettle bell
hoist circuit

100309

pm -
warm up, awu
.75 miles x 4 5:16 - 5:26

100308

noon -
awu
run x 30 minutes ~3.27 miles
med ball sit up 3 x 10, hip strength

pm -
run x 15 minutes ~2.4 miles
6 x 100m strides

100307 - week 2 of 12

am -
run x 60 minutes
~6.5 miles

noon -
bike x 10 minutes
stretch, med ball, Hoist Circuit

100306

Track workout
warm up 1 mile
awu
4 x 600 - 2:34, 2:27, 2:37, 2:31

100305

noon -
awu
run 5k at 8:05 pace

pm -
stretch

100303

noon -
awu
tm x 30 minutes ~3.5 miles
stretch
med ball sit up x 30, pull ups x 12

100302

am -
awu

noon -
awu + tm wu x 5 minutes
tm 1k x 4 at 7.5 mph
stretch

100301 - week 1 of 12

Began 12 week mile training program today
noon -
awu
run 28 minutes ~3.2 miles
stretch

pm -
warm up + awu
100m strides x 6
stretch + push ups x 20, med ball sit ups x 20