Running Log

Total Mileage Ran since Week 1:  1468.31 miles as of WK 98
Yr 1 = 809.79 miles as of Wk 52 (AVG 15.57 mi/week)
My goal is to run 15 mi/wk avg for the rest of my life!
 

++++++ WK 99
06/03/12 13.1 mile (Worcester Half Marathon, 160 lbs, 70 degrees, overcast, 1527 cals)
05/28/12 6.50 mi
++++++ WK 98
05/26/12 6.30 mi
05/21/12 7 mi (felt tight overall, plus, sore bottom of left foot)
++++++ WK 97
05/14/12 to 05/20/12 (lazy and busy, missed) = REST
++++++ WK 96
05/07/12 to 05/13/12 (3 days to fully recover from sore legs) = REST
++++++ WK 95
05/06/2012 26.2 mi (Cox Marathon) - RESULTS
I had a GU every 5 miles. 1/2 banana, Snickers, and chips. Plus drank about 100 Oz water. Temp 60+ degrees and partly cloudy. I got really hungry around mile 22, but could not stomach more food. After the race my body tried to eat itself for 3 hours.  At the end of the day my GPS watch said I went over 51,000 steps and burned over 4300 calories. Yes I was driven to Five Guys in Seekonk after!!! Ran using Asics Cumulus 12s
++++++ WK 94
04/29/12 3.10 (5k Race, 23:46 PR, Placed 56th / 471 people, 10th age 30-39) - felt awesome the whole way
04/24/12 4.00 mi
++++++ WK 93
04/17/12 10.25 mi (felt great)
04/10/12 4.00 mi (hills)
04/09/12 4.00 mi (treadmill)
++++++ WK 92
04/07/12 9.50 mi (trail run around the lake chauncy area)
04/03/12 3.00 mi (felt right in right front part of calf) - 162 lbs
++++++ WK 91
04/01/12 11.00 mi (felt trots @ 7 mi)
03/26/12 5.00 mi
++++++ WK 90
03/25/12 6.00 mi (speed work, best mi @ mile 4, 7:50))
03/22/12 4.00 mi (speed work)
03/21/12 4.00 mi (speed work)
03/20/12 4.00 mi
03/19/12 5.50 mi
++++++ WK 89
03/12/12 4.0 mi
++++++ WK 88
03/10/12 6.0 mi
03/06/12 6.0 mi
03/05/12 3.10 mi
++++++ WK 87
02/28/12 6.0 mi
++++++ WK 86
02/23/12 6.0 mi
++++++ WK 85
02/13/12 3.10 mi
++++++ WK 84
02/07/12 3.10 mi
02/06/12 3.10 mi
++++++ WK 83
02/03/12 4.00 mi
02/01/12 5.25 mi
01/30/12 6.00 mi
++++++ WK 82 + 161 lbs (oops)
01/24/12 8.50 mi
01/23/12 5.0 mi (treadmill)
++++++ WK 81
01/16/12 5.25 mi (treadmill) - Brooks Glycerin 9
++++++ WK 80
01/09/12 3.10 mi (treadmill) - Asics Blurr33
++++++ WK 79
01/04/12 4 mi
01/01/12 6 mi
++++++ WK 78
12/27/11 4.50 mi (trail run) - Asics Cumulus 13
++++++ WK 77
12/22/11 7.15 mi  - Asics Cumulus 13
12/19/11 7 mi (treadmill) - Asics Cumulus 13
++++++ WK 76
12/17/11 7.15 mi (Rt-20, Davis, Northgate, 135, Summer, Rt-20) - Asics Cumulus 13 (shoes, 254.95 mi) + 157 lbs
12/14/11 4 mi (treadmill) - Asics Cumulus 13
++++++ WK 75
12/11/11 13.1 mi (Mt Pisgah) - Asics Cumulus 13 (shoes, 243.80 mi) + 157 lbs
12/06/11 3 mi (Anniston, Al) - Asics Blurr33
++++++ WK 74
12/04/11 6 mi - Asics Cumulus 13 (shoes, 227.70 mi) + 157 lbs
11/30/11 3 mi - Asics Cumulus 13
++++++ WK 73
11/24/11 10 mi (w/Marisa) - Asics Cumulus 13 (shoes, 218.70 mi) + 157 lbs
11/22/11 4 mi (treadmill) - Asics Cumulus 13
++++++ WK 72
11/20/11 9 mi (slow, right arch felt sore from fast run) - Asics Cumulus 13 (shoes, 204.70 mi) + 157 lbs
11/17/11 3.10 mi (treamill, fast) - Asics Blur
++++++ WK 71
11/07/11 10 mi (felt great, hills almost not even there, 56 degrees) Asics Blurr33
++++++ WK 70
11/01/11 6.20 mi (Bartlett Street) Asics Cumulus 13 (shoes, 195.70 mi) + 157 lbs
10/31/11 5 mi (treadmill) Asics Blur33 (shoes, 29.20 mi) + 157 lbs
++++++ WK 69
Asics Cumulus 13 (shoes, 189.50 mi) + 157 lbs
10/28/11 8.25 mi (Barlett Street) - cool 42 deg out
10/26/11 5 mi (treadmill) Asics Blur33 (shoes, 24.20 mi) + 157 lbs
++++++ WK 68
FIRST WEEK OFF!  Figured to recover fully.  Legs felt good after 2 days.  Toes healed up after 5 days.
++++++ WK 67
Asics Cumulus 13 (shoes, 181.25 mi) + 157 lbs
 
10/16/11 26.2 mi (Newport Marathon 4h17m, felt awesome! 154 lbs post)
10/12/11 6 mi (fast)
10/10/11 3.10 mi (fast)
+++++ WK 66
Asics Blur33 (shoes, 19.2 mi) + 157 lbs
10/08/11 3.10 mi (fast)
10/05/11 3 mi (Ran in downtown Atlanta.  Hated it..traffic, construction, and exhaust)
+++++ WK 65
Asics Blur33 (shoes, 13.1 mi) + 155 lbs
10/01/11 10 mi (felt great,fueled right, I did not really look at the GPS watch and it was one of my faster 10 mile runs.)
09/29/11 3.10 mi (fast)
09/27/11 3.10 mi (fast) - Asics Cumulus 13 (shoes, 149.05 mi)
++++++ WK 64
Asics Cumulus 13 (shoes, 145.95 mi) + 157 lbs
 
09/25/11 8.40 mi
09/24/11 3.10 mi (speedwork)
09/19/11 2 mi (plus lifting)
++++++ WK 63
Asics Cumulus 13 (shoes, 132.45 mi) + 157 lbs
09/18/11 7.70 mi (Ran a 7:30 min/mile @ mile 1)
09/15/11 3 mi (had to stop due to trots starting at mile 1)
09/14/11 6 mi = BP 117 / 74 (52 bpm resting)
++++++ WK 62
Asics Cumulus 13 (shoes, 115.75 mi) + 157 lbs
09/11/11 7.70 mi (slow steady hills)
09/08/11 5 mi (treadmill, right calf (front, not shin) tender
09/05/11 18 mi
++++++ WK 61
Asics Cumulus 13 (shoes, 85.05 mi) + 157 lbs
09/03/11 3 mi
08/29/11 8.68 mi
++++++ WK 60
Asics Cumulus 13 (shoes, 73.37mi ) + 157 lbs
08/27/11 6 mi
08/23/11 6.67 mi (7:30 min/mile at mile 3 on track)
08/22/11 6 mi
++++++ WK 59
Asics Cumulus 13 (shoes, 54.70 mi) + 157 lbs
08/21/11 2 mi (with kids, 5,8)
08/20/11 5.50 mi (trots, night run with Andrew)
08/16/11 3 mi (soft recover, sore hamstrings)
++++++ WK 58
Asics Cumulus 13 (shoes, 44.2 mi) + 159 pre/156 post
08/14/11 26.2 mi (my goal was 4:45, but in beat it with a PR of 4:40 vs. the Boston Marathon of 4:57)
 
++++++ Wk 57
Asics Cumulus 13 (shoes, 18 mi) + 155 lbs
08/06/11 18 mi (Cereal, 1/2 Banana, Prime 01 @ pre-run, GU @ 5 mi, Salt & Vinegar Chips @ 11 mi, King Size Reese's Pieces @ 13 mi, 100 oz water/gatorade) - 76 degrees and raining.  I wore my CamelBak hydration pack and tried for the first time runners compression leg sleeves.  Zero calf fatigue.
 
08/05/11 4.50 mi
++++++ Wk 56
Asics Nimbus 12 (shoes, 181 mi) + 155 lbs
07/31/11 16 mi (7 AM, stomach not ready for Gatorade or GU. Ran 1 mi/walk 1 min. Took 3 hrs, left outside knee slightly sore after 13 mi.  GU @ 6 mi / PowerBar @ 9 mi / all Gatorade 80 oz).  Pre-food = Raisen Bran w/milk, coffee, Powerbar Protein plus, 1 GU electrolyte chew.  Do not like chews.
07/24/11 5.50 mi (Portland, OR)
++++++ Wk 55
Asics Nimbus 12 (shoes) + 155 lbs
07/23/11 14 mi (hungry @ mile 7)
07/21/11 8 mi (fast, felt great.  Even a few 7 min miles)
07/18/11 3 mi (fast)
++++++ WK 54
Asics Nimbus 12 (shoes, 134.50 mi)
07/16/11 5 mi (Maine Hills to Standish, ME from Mom's Maine House, Super Hot)
07/12/11 10 mi (158 to 154 lbs, lost 4 lbs in water weight after drinking 24 oz before run and 50 oz during run)  85 degrees, humid @ 7:30 PM
++++++ Wk 53
Asics Nimbus 12 (shoes)
Vitals: 108/66 (Blood Pressure)  && Heart Rate (resting): 58 bpm + 158 lbs
07/09/11 5.17 mi (Kevin Staunton's route starting from Gristmill) - cool variation in terrain
 
07/05/11 9 mi (Woodneck beach to the Cape house, rolling hills near the beach which is mile 16 of the Cape Cod Marathon, ouch!)
07/04/11 4 mi
++++++ WK 52
Asics Nimbus 12 (shoes)
07/02/11 14 mi (Falmouth Road Race + 7 mi)
06/28/11 3.10 mi (135 field, grass)
Note: I can run 26.2 mi at a slow pace, but even a 10K at a fast pace makes me want to walk at mile 3.  I need to do more anarobic speed work to improve my fitness.  Plus, incorporate more cross-training to improve my lactate thresholding in other areas.  I also need to stretch out my IT Bands more as long distances create tightness in the hips where the IT bands connect.  My legs feel great.  I gained 2" on my calves up to 15".
++++++ WK 51
Asics Nimbus 12 (shoes)
06/26/11 6.20 mi (BAA 10K 54 mins)
06/25/11 3.10 mi (Warrior Dash 52 mins) - all mud
06/20/11 10 mi (cycling) @ 46 mins
++++++ WK 50
Asics Nimbus 12 (shoes)
06/18/11 13.33 mi
06/14/11 12.30 mi
 
++++++ Wk 49 
06/11/11 3.1 mi
06/09/11 6.0 mi
06/07/11 4.0 mi
++++++ Wk 48
06/05/11 13.1 mi
Pre-Race:
Asics Nimbus 12 (shoes) / Nathan 1 Bottle Hydration Belt
Cereal, Banana, PowerBar, Gatorade Prime 01, Water
Weight: 155 lbs
 
Race: (70+ degrees w/rolling hills)
40 oz water (total) + 1 GU Gel (at mile 6)
 
Post-Race (observations)
- Worcester has some good hills (I did have to walk here and there)
- I am glad I carried water as it was 70+ degrees and they handed out a 5 oz dixie cup ever 2 mi
- I did not see any bathrooms on the course (nor need one)
- There were not that many people cheering on the sidelines
- Feet felt great!  No blisters
- Bottle water, Raisin Bagel, StarBucks Cappucino (bottle)
Official Results:
#441 out of 904 runners (ChipTime 2:02:58)
 
06/02/11 3.1 mi (100 pushups) 
05/31/11 10 mi
++++++ Wk 46
Asics Gel Cumulus 12
05/28/11 6 mi (20 pushups) - in Burlington, VT
05/24/11 5 mi (50 pushups)
05/23/11 6 mi (50 pushups)
++++++ Wk 45
Asics Gel Cumulus 12
05/20/11 6 mi
05/17/11 6 mi
++++++ Wk 44
Asics Gel Cumulus 12
05/15/11 4 mi (50 pushups)
05/13/11 6 mi
05/09/11 10 mi
++++++ Wk 43
Asics Gel Cumulus 12
05/08/11 1.49 mi hike
05/06/11 5 mi
05/04/11 6 mi
++++++ Wk 42
Asics Gel Cumulus 12
05/01/11 10 mi
04/28/11 4 mi
++++++ Wk 41 
2011 Boston Marathon (04/18/11)
 Pre-race
- Asics Gel Cumulus 12
- Pasta and bread the night before with 40 oz of water
- Oatmeal, bread, banana, PowerBar, Gatorade Prime 01, and GU
- 30 oz water + restroom (#1)
During race
- GU @ mile 5,10,15,20
- PowerBar @ mile 13
- 150 oz (Water/Gatorade) mix
- Restroom (#1 + #2)
Post-race
- Gatorade 03 Protien drink, PowerBar High-protien, and water
- 5-GUYS Double Cheeseburger!!!!
 
++++++ Wk 40
Asics Gel Cumulus 12
04/12/11 4 mi
04/11/11 4 mi
++++++ Wk 39
Asics Gel Cumulus 12
04/09/11 6 mi
04/08/11 6 mi
04/06/11 6 mi
 
++++++ wk 38
Asics Gel Cumulus 12
04/03/11 10 mi (felt great, windy) - GU, 40 oz water, GU
 
03/30/11 10 mi (felt the Trots from miles 2 - 5, dogging) PowerBar (SM), Gatorade Prime 01, 40 oz Mix, Advil (no fueling during run)
 
03/29/11 5 mi (treadmill, ugg)
++++++ wk 37
Asics Gel Cumulus 12
03/27/11 10 mi (felt great and faster) = PowerBar (SM), Gatorade Prime 01, 40 oz Mix, Advil
 
03/25/11 6 mi (tight calves w/left knee soreness) = Advil and improve form!
03/22/11 6 mi (lots of stretching) - joints hurt from hard asphalt
++++++ wk 36
Asics Gel Cumulus 12
03/20/11 6 mi
 
03/17/11 20 mi (goal) -
Equipment
- Shoes (Asics Gel Cumulus 12) / Garmin Forerunner 405 watch / CamelBak Water pack (the bomb!)
Pre-Run
- Pasta, PowerBar (big w/Protine), Gatorade Prime 01, PowerBar (sm carbs), Bathroom, Advil, BodyGlide (nipples, and crotch)
Run
GU Gel @ 5 mi
50 oz water over 10 mi
PowerBar (sm carbs) @ 10 mi
GU Gel @ 15 mi
- tried to go pee at mile 14, no pee
- need to poop from mile 16 - 20 (didn't do it)
GU Gel @ 17 mi
50 oz water over 10 mi
Post-Run
50 oz water
Pastrami Sandwich
Day After
Sore quads + tight hips (calves feel fine which are normally fatigued during flat training runs)
CLICK ON THE DETAILS TAB BELOW
03/16/11 4 mi (for heavy stretching before tomorrows 20 mi run)
I was going to do 4 x 10 mi run this week, but a co-worker convinced me to do more longer runs before the marathon.
++++++ wk 35
Asics Gel Cumulus 12
03/12/11 10 mi (outside w/hills) Start 1:45 PM / End 3:30 PM @ 10:50 min/mi
Route: Barlett St to Cedar Hill to Haskell St to Lyman St to Little Pond to Gates
Pre-Run (Pasta, PowerBar, Prime 01, Advil)
Run (GU @ 6 mi)
40 oz water total
Felt great because it was sunny and cool (50 degrees)
Note: (4) water bottle belt w/elastic band needs constant adjusting and front (2) bottles slam into my groin.
Post-Run
Steak @ Willy's Steakhouse (Shrewsbury, MA)
 
03/11/11 8 mi (hills)
03/08/11 6 mi (hills) 
++++++ wk 34
The Long Run (16 mi)
03/03/11 16 mi (3h 20m = 200 min = 12.50 min/mile )
Pre-Run
Asics Gel Cumulus 12
Front Rt big + middle toes bruised / little tight glutes / Rt inside calf sore
Oatmeal cereal / powerbar / banana / Gatorade Prime 01 pack
Run
3 mi / 30 min @ 360 cals
5 mi / 50 min @ 600 cals
6 mi / 62 min @ 720 cals (GU Gel pack)
8 mi  @ 840 cals
10 mi (PowerBar) @ 1080 cals
12 mi (GU Gel) @ 1320 cals
13 mi (Bathroom, very little pee) = body craving electrolytes (felt washed out with water) @ 1440 cals
14 mi (Still very hungry) @ 1560 cals
15 mi @ 1680 cals
16 mi @ 1800 cals
Post-Run
Five Guys ( Double cheeseburger with Coke!! )
Weight 158 lbs pre / 157 lbs post (water loss 1.0 lbs)
Eat everything that looks like a carb or protein!
 
03/02/11 6 mi
++++++ wk 33
Asics Gel Cumulus 12
02/27/11 6 mi
02/25/11 6 mi
02/23/11 6 mi
++++++ wk 32
The Long Run (14 mi) - Nike Zoom Structure 13
02/20/11 14 mi (2h35min = 155 min = 11 min/mile )
Pre-Run
Coffee / Oatmeal / powerbar / water
Run
3 mi / 30 min @ 360 cals
5 mi / 50 min @ 600 cals
6 mi / 62 min @ 720 cals (GU Gel pack / Bathroom break @ 8 mins)
8 mi  @ 840 cals (stomach feels bloated and sore)
9 mi @ 960 cals  (stomach feels bloated and sore)
10 mi (PowerBar) @ 1080 cals (stomach feels bloated and sore)
11 mi @ 1200 cals (pissed off, so I am gonna run fast)
12 mi (GU Gel) @ 1320 cals (finished with a smile)
Post-Run
Water (lots of it), Banana, anything that doesn't move!
Arches + Heels felt sore (shoes felt to hard)
 
02/16/11 6 mi
02/14/11 6 mi
 
++++++ wk 31
The Long Run (12 mi)
02/13/11 (Asics Gel Cumulus 12) (2h 25m = 135 min = 11.25 min/mile)
Pre-Run
Front Rt big + middle toes bruised / little tight glutes
Oatmeal cereal / powerbar / banana / Gatorade Prime 01 pack
Run
3 mi / 30 min @ 377 cals
5 mi / 50 min @ 610 cals
6 mi / 62 min @ 720 cals
GU Gel pack
7 mi / 10:40 @ 122 cals
Bathroom (1,2)  break 14 min (drank 10 ml)
9 mi / 19:00 @ 250 cals
Nipples sore
10 mi / 30:00 @ 360 cals
Slight knee quad fatigue
Hungry
11 mi /42:00 @ 480 cals
12 mi / 53 min @ 600 cals
1320 cals total + 25 ml water
Post-Run
Power bar (Protein)
Bathroom (2) = dehydrated
Weight 158.5 pre / 156 post (water loss 2.5 lbs)
Eat everything that looks like a carb or protein!
TIP: Protect nipples with tape or "Body Glide"

Nike Zoom Structure 13
02/11/11 6 mi (36.50 min @ 4 mi/47.50 @ 5 / 56.50 @ 6 and 6.5 mph mile)
02/08/11 4 mi @ 36 min
++++++ wk 30
Nike Zoom Structure 13
02/05/11 10 mi
3.05 mi 31min 380 cals
5.00 mi 51min 688 cals
Pee + jet pack
10 ml water

2.00 mi 19 min 252 cals
1.00 mi 31 min 374 cals (bathroom break needed, not taken)
1.00 mi 42 min 480 cals (15 mls water)
1.00 mi 52 min 600 cals (25 mls watch) 7 to 8 mph (7:10 min/mile)
25% battery drain

Tip: trim toenails to prevent toe banging

02/03/11 5 mi (3 mi)
02/01/11 6 mi (3 mi)
++++++ wk 29
Nike Lunarglide+2
01/27/11 8.25 mi (4 mi)
++++++ wk 28
Nike Lunarglide+2
01/23/11 7 mi (1 mi)
01/22/11 skied/sled
01/19/11 6 mi (6 mi)
++++++ wk 27
Nike Lunarglide+2
01/15/11 8.25 mi (5 mi)
01/14/11 5.5 mi (2 mi)
++++++ wk 26
Nike Lunarglide+2
01/09/11 6mi
01/06/11 3 mi (2mi)
01/02/11 5 mi (3 mi)
++++++ wk 25
12/30/10 skiing
++++++ wk 24
Nike Lunarglide+2
12/24/10 skiing
12/23/10 6 mi
++++++ wk 23
Nike Lunarglide+2
12/18/10 3 mi
12/13/10 6 mi (3mi)
++++++ wk 22
Nike Lunarglide+2
12/08/10 6 mi (3 mi)
++++++ wk 21
Nike Lunarglide+2
12/03/10 6 mi (5 mi straight)
12/01/10 8 mi (3 mi straight)
++++++ wk 20
Nike Lunarglide+2
11/28/10 3 mi
11/22/10 3 mi run + lift
++++++ wk 19
Nike Lunarglide+2
11/18/10 6 mi
++++++ wk 18
Nike Lunarglide+2
11/13/10 6 mi
11/10/10 6 mi
++++++ wk 17
Asics Gel Cumulus 9
11/07/10 10 mi run
11/02/10 6 mi run
++++++ wk 16
Asics Gel Cumulus 9
10/29/10 5.0mi run
10/26/10 6.0
10/25/10 6.0mi run
++++++ wk 15
Asics Gel Cumulus 9
10/21/10 6.0 run
10/19/10 6.0 run
++++++ wk 14
Asics Gel Cumulus 9
10/12/10 5 mi run
++++++ wk 13
Asics Gel Cumulus 9
10/08/10 run 2 mi
10/05/10 6.0 mi run
++++++ wk 12
Asics Gel Cumulus 9
09/29/10 2.5 mi
40 pull up max / 20 full situps max
++++++ wk 11
Asics Gel Cumulus 9
09/28/10 12mi
09/25/10 6mi
++++++ wk 10
Asics Gel Cumulus 9
09/18/10 6mi
09/16/10 6mi
++++++ wk 9
Asics Gel Cumulus 9
09/09/10 5 mi
09/07/10 6 mi
++++++ wk 8
Asics Gel Cumulus 9
08/03/10 6mi run
07/31/10 5.5 run + .50 walk
++++++ wk 7
Asics Gel Cumulus 9
08/27/10 5.0 mi run + 1.0 walk
08/25/10 3.0 run + .25 walk + .75 run + .25 walk +  1.0 run + .25 walk + .50 run
++++++ wk 6
Asics Gel Cumulus 9
08/20/10 3.50 mi run + .25 walk +  .75 run + .25 walk + .75 run = 5.50  mi
08/18/10 5 mi run + 1 mi = 6 mi
++++++ wk 5
Asics Gel Cumulus 9
08/15/10 5.00 mi eliptical = 5 mi
08/14/10 5.00 run + 1 mi walk = 6 mi
08/10/10 5.50 run + .50 walk = 6 mi
++++++ wk 4
Asics Gel Cumulus 9
08/07/10 1 mi run + 1 min walk + 1 mi run + 1 min walk + 1 mi run + 2 min walk + 1 mi run + 3 min walk + 1 mi run + 3 min walk + 1 mi run = 6 mi
08/05/10 4 mi run + .25 walk + 1 mi run + .75 walk = 6 mi
08/03/10 3 mi run + .25 walk + .75 run + .25 walk +  .75 run + .25 walk + .50 run + .25 walk = 5 mi
08/01/10 5 mi run = 5 mi
++++++ wk 3
Asics Gel Cumulus 9
07/31/10 2 mi run + .25 walk + 1 mi run + .25 walk + 1 mi run + .50 walk = 5 mi
07/28/10 3.5 run + .25 walk + .75 run + .25 walk + .50 run + .25 walk + .75 mi run = 6 mi
07/25/10 2.25 run + .25 walk + .50 run + .25 mi walk + .50 mi run + .25 mi walk + .50 mi run + .25 mi walk + 1.00 mi run + .25 walk = 6 mi
++++++ wk 2
Asics Gel Cumulus 9
07/20/10 2.00 run + .25 walk  + 1.00 run + .25 walk + 1.00 run + .25 walk + 1.00 run + .25 walk = 6 mi
07/18/10 1.00 run + .25 walk  + 1.00 run + .25 walk + 1.50 run + .25 walk + 1.50 run + .25 walk = 6 mi
07/16/10 1.00 run + .25 walk  + 1.00 run + .25 walk + 1.50 run + .25 walk + 1.50 run + .25 walk = 6 mi
14.25 run / 3.75 walk = 18 mi
++++++ wk 1
Asics Gel Cumulus 9
07/13/10 1.00 run + .25 walk  + 1.00 run + .25 walk + 1.00 run + .25 walk + 1.00 run + .25 walk = 5 mi
07/11/10 1.00 run + .25 walk  + 1.00 run + .25 walk + 1.00 run + .25 walk + 1.00 run + .25 walk = 5 mi
07/09/10 1.00 run + .25 walk  + 1.00 run + .25 walk + 1.00 run + .25 walk + 1.00 run + .25 walk = 5 mi
 
What do you do to train?  Leave you comments below!
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