Monday, 11/16/09
7:50 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.0 mph
Walked .50 mile
@ 3.5 mph
Stretch
100 sit ups
Total time - 53 min. 21 sec.
Total Walk - 1.0 mile
Total Run - 3.0 miles

Tuesday, 11/10/09
10:00 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.0 mph
Walked .50 mile
@ 3.5 mph
Stretch
100 sit ups
Total time - 53 min. 16 sec.
Total Walk - 1.0 mile
Total Run - 3.0 miles

Monday, 11/9/09
9:50 am
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.0 mph
Walked .50 mile
@ 3.5 mph
Stretch

Total time - 1 hr. 3 min. 54 sec.
Total Walk - 1.0 mile
Total Run - 3.0 miles

Wednesday, 11/4/09
5:30 am
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.0 mph
Walked .50 mile
@ 3.5 mph
Stretch
140 sit ups
Total time - 54 min. 12 sec.
Total Walk - 1.0 mile
Total Run - 3.0 miles

Wednesday, 9/30/09
5:10 am
Treadmill
Walked 30 minutes
@ 3.5 mph
Stretch
137 sit ups
Total time - 30 min. 27 sec.
Total Walk - 1.77 miles

Saturday, 9/26/09
7:05 am
Treadmill

Walked 2.50 miles
@ 3.5 mph
Stretch
143 sit ups

Total time - 42 min. 55 sec.
Total Walk - 2.5 miles

Friday, 9/25/09
7:40 pm
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 1.25 miles
@ 5.0 mph
Walked .50 mile
@ 3.5 mph
Stretch
142 sit ups
Total time - 32 min. 11 sec.
Total Walk - 1.0 mile
Total Run - 1.25 miles

Wednesday, 9/23/09
9:15 am
Treadmill
Walked 3.0 miles
@ 3.5 mph

141 sit ups

Total time - 34 min. 21 sec.
Total Walk - 3.0 miles

Tuesday, 9/22/09
8:04 a.m.
Treadmill
Walked 30 minutes
@ 3.5 mph
140 sit ups

Total Walk - 1.75 miles

Saturday, 9/5/09
3:30 p.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 6.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
139 sit ups
Total time - 1 hr. 25 min. 50 sec.
Total Walk - 1.0 mile
Total Run - 6.0 miles

Tuesday, 9/01/09
9:00 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
TEMPO RUN
Ran 5.0 miles
@ 5.5 mph
w/ 1 x 12 min @ 6.0 mph
and 1 x 8 min @ 6.0 mph
Walked .50 mile
@ 3.5 mph
Stretch
138 sit ups
Total time - 1 hr. 14 min. 20 sec.
Total Walk - 1.0 mile
Total Run - 5.0 miles

Monday, 8/24/09
10:10 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 4.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
137 sit ups
Total time - 1 hr. 1 min. 2 sec.
Total Walk - 1.0 mile
Total Run - 4.0 miles

Saturday, 8/22/09
6:40 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 12.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
136 sit ups
Total time - 2 hr. 35 min. 16 sec.
Total Walk - 1.0 mile
Total Run - 12.0 miles

-08/15/09
9:00 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 10.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
135 sit ups
Total time - 2 hrs. 15 min. 25 sec.
Total Walk - 1.0 mile
Total Run - 10.0 miles

-08/13/09
5:05 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 5.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
134 sit ups
Total time - 1 hr. 11 min. 56 sec.
Total Walk - 1.0 mile
Total Run - 5.0 miles

-08/10/09
6:45 p.m.
Treadmill
Walked .25 mile
@ 3.5 mph
Stretch
Ran 1.0 mile
@ 5.0 mph
Walked .25 mile
@ 3.5 mph
Ran 1.25 miles
@ 5.0 to 5.5 mph
Walked .25 mile
@ 3.5 mph
Stretch
133 sit ups
Total time - 39 min. 40 sec.
Total Walk - .75 mile
Total Run - 2.25 miles

-07/20/09
5:25 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 4.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
133 sit ups
Total time - 1 hr. 1 min. 33 sec.
Total Walk - 1.0 mile
Total Run - 4.0 miles

-08/01/09
7:00 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 8.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
132 sit ups
Total time - 1 hr. 46 min. 22 sec.
Total Walk - 1.0 mile
Total Run - 8.0 miles

-07/29/09
5:30 a.m.
Treadmill - Speedwork Day
Walked .50 mile
@ 3.5 mph
Stretch
Ran 5 x (800) @ 10K pace - 5.5 - 5.9 mph w/ 2 min between reps
Walked .50 mile
@ 3.5 mph
Stretch
131 sit ups
Total time - 52 min. 15 sec.
Total Walk - 1.0 mile
Total Run - 3.5 miles

-07/25/2009
6:20 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 11.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
130 sit ups
Total time - 2 hrs. 24 min. 26 sec.
Total Walk - 1.0 mile
Total Run - 11.0 miles

-07/22/09
8:20 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 7.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
130 sit ups
Total time - 1 hr. 11 min. 10 sec.
Total Walk - 1.0 mile
Total Run - 7.0 miles

-07/20/09
4:55 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
124 sit ups
Total time - 51 min. 40 sec.
Total Walk - 1.0 mile
Total Run - 3.0 miles

-07/18/09
7:40 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 10.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
123 sit ups
Total time - 2 hr. 12 min. 59 sec.
Total Walk - 1.0 mile
Total Run - 10.0 miles

-07/17/09
6:05 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 5.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
122 sit ups
Total time - 1 hr. 12 min. 2 sec.
Total Walk - 1.0 mile
Total Run - 5.0 miles

-07/16/09
5:20 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch

SPEEDWORK
3 x (800, 400, 400) (1/2 mile, 1/4 mile, 1/4 mile)
1 min between reps
4 min between sets

Walked .50 mile
@ 3.5 mph
Stretch
121 sit ups
Total time - 1 hr. 6 min. 58 sec.
Total Walk - 1.0 mile
Total Run - 3.0 miles

-07/15/09
5:00 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 6.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
120 sit ups
Total time - 1 hr. 23 min. 21 sec.
Total Walk - 1.0 mile
Total Run - 6.0 miles

-07/14/09
5:25 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch

SPEEDWORK
3 x (800, 400, 400) (1/2 mile, 1/4 mile, 1/4 mile)
1 min between reps
4 min between sets

Walked .50 mile
@ 3.5 mph
Stretch
119 sit ups
Total time - 1 hr. 6 min. 23 sec.
Total Walk - 1.0 mile
Total Run - 3.0 miles

-07/11/09
6:20 p.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 8.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
118 sit ups
Total time - 1 hr. 44 min. 47 sec.
Total Walk - 1.0 mile
Total Run - 8.0 miles

-07/10/09
6:15 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 4.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
117 sit ups
Total time - 1 hr. 1 min. 15 sec.
Total Walk - 1.0 mile
Total Run - 4.0 miles

-07/09/09
5:25 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
116 sit ups
Total time - 50 min. 2 sec.
Total Walk - 1.0 mile
Total Run - 3.0 miles

-07/08/09
5:15 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 5.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
115 sit ups
Total time - 1 hr. 11 min. 51 sec.
Total Walk - 1.0 mile
Total Run - 5.0 miles

-07/07/09
5:25 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 4.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
114 sit ups
Total time - 1 hr. 1 min. 7 sec.
Total Walk - 1.0 mile
Total Run - 4.0 miles

-07/06/09
5:15 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 5.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
113 sit ups
Total time - 1 hr. 12 min. 11 sec.
Total Walk - 1.0 mile
Total Run - 5.0 miles

-07/04/09
5:30 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 7.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
112 sit ups
Total time - 1 hr. 35 min. 36 sec.
Total Walk - 1.0 mile
Total Run - 7.0 miles

-07/02/09
5:40 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 2.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
111 sit ups
Total time - 39 min. 4 sec.
Total Walk - 1.0 mile
Total Run - 2.0 miles

-07/01/09
5:05 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 5.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
110 sit ups
Total time - 1 hr 11 min. 52 sec.
Total Walk - 1.0 mile
Total Run - 5.0 miles

-06/30/09
5:50 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 2.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
109 sit ups
Total time - 39 min. 5 sec.
Total Walk - 1.0 mile
Total Run - 2.0 miles

-06/29/09
5:05 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 5.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
108 sit ups
Total time - 1 hr. 12 min. 5 sec.
Total Walk - 1.0 mile
Total Run - 5.0 miles

-06/26/09
835 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 6.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
107 sit ups
Total time - 1 hr. 25 min. 20 sec.
Total Walk - 1.0 mile
Total Run - 6.0 miles

-06/26/09
7:30 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 4.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
106 sit ups
Total time - 1 hr. 1 min. 7 sec.
Total Walk - 1.0 mile
Total Run - 4.0 miles

-06/24/09
7:10 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 5.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
105 sit ups
Total time - 1 hr. 12 min. 5 sec.
Total Walk - 1.0 mile
Total Run - 5.0 miles

-06/23/09
5:15 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 2.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
104 sit ups
Total time - 39 min. 14 sec.
Total Walk - 1.0 mile
Total Run - 2.0 miles

-06/20/09
10:10 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 5.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
103 sit ups
Total time - 1 hr. 11 min. 57 sec.
Total Walk - 1.0 mile
Total Run - 5.0 miles

-06/19/09-
7:50 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
102 sit ups
Total time - 40 min. 30 sec.
Total Walk - 1.0 mile
Total Run - 3.0 miles

-06/17/09-
5:15 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 4.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
101 sit ups
Total time - 60 min. 45 sec.
Total Walk - 1.0 mile
Total Run - 4.0 miles

-06/15/09-
5:15 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
100 sit ups
Total time - 50 min. 12 sec.
Total Walk - 1.0 mile
Total Run - 3.0 mile

CROSS TRAINING

Rode approximately 25 miles on my bike today
from Tyler's apartment on Hazel Avenue to
Old Town Sacramento. Took about 3 hours with
a few stops for photo ops. Fun day!!!!!

-6/4/09-
5:30 a.m.
Treadmill
Walked 5 min
@ 3.5 mph
Stretch
Ran 20 min
@ 5.5 mph
Walked 5 min
@ 3.5 mph
Stretch
101 sit ups
Total time - 30 minutes
Total Run/Walk - 2.4 miles

Walked 30 minutes (1.75 miles)
@ 3.5 mph
100 sit-ups

-5/15/09
7:30 a.m.
Treadmill
Walked 5 minutes
@ 3.5 mph
Stretch
Ran/Walked 30 minutes
3.5 mph to 6.0 mph
Cool Down 5 minutes
@ 3.5 mph
Stretch
100 sit ups
Total time - 40 minutes
Total Walk/Run - 3.0 miles

Susan G. Komen Race for the Cure

Saturday, May 9, 2009

Friends for the Cure

5K timed run - 3.1. miles

34 minutes 36 seconds

-4/20/09
5:45 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 2.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
50 sit ups
Total time - 32 min. 15 sec.
Total Walk - .60 mile
Total Run - 2 miles

CANYONLANDS HALF MARATHON!

-3/21/09-
10:00 a.m.
Canyonlands Half Marathon - Moab, Utah
BIB #1883
Ran 13.1 miles
Total time - 2 hrs. 46 min. 51 sec.
Walked the last 2 miles with my daughter when her knee gave out.
Great race! Hope to do it again!

-3/17/09-
6:35 p.m.
Treadmill
Walked .60 mile
@ 3.5 mph
Stretch
Ran 10.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
116 sit ups
Total time - 2 hrs. 6 min. 30 sec.
Total Walk - 1 mile
Total Run - 10 miles

-3/14/09-
9:10 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
115 sit ups
Total time - 43 min. 7 sec.
Total Walk - .60 mile
Total Run - 3.0 mile

-3/9/09-
5:55 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
114 sit ups
Total time - 43 min. 6 sec.
Total Walk - .60 mile
Total Run - 3.0 mile

-3/6/09-
8:45 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 4.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
113 sit ups
Total time - 1 hr 1 min. 2 sec.
Total Walk - 1.0 mile
Total Run - 4.0 miles

-3/2/09-
5:50 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 2.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
112 sit ups
Total time - 32 min. 13 sec.
Total Walk - .60 mile
Total Run - 2.0 mile

-02/28/09-
8:00 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 6.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
111 sit ups
Total time - 1 hour 22 min. 54 sec.
Total Walk - 1.0 mile
Total Run - 6.0 mile

-02/27/09-
7:35 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
110 sit ups
Total time - 43 min. 3 sec.
Total Walk - .60 mile
Total Run - 3.0 mile

-02/21/09-
8:00 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 7.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
108 sit ups
Total time - 1 hour 33 min. 42 sec.
Total Walk - 1.0 mile
Total Run - 7.0 mile

-02/20/09-
5:45 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
107 sit ups
Total time - 43 min. 9 sec.
Total Walk - .60 mile
Total Run - 3.0 mile

-02/14/09-
10:05 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 5.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
106 sit ups
Total time - 1 hour 5 min. 4 sec.
Total Walk - .60 mile
Total Run - 5.0 mile

-02/10/09-
5:40 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
105 sit ups
Total time - 43 min. 2 sec.
Total Walk - .60 mile
Total Run - 3.0 mile

-02/07/09-
6:45 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 4.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
104 sit ups
Total time - 54 min. 1 sec.
Total Walk - .60 mile
Total Run - 4.0 mile

-02/06/09-
7:40 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
103 sit ups
Total time - 43 min. 31 sec.
Total Walk - .60 mile
Total Run - 3.0 mile

-02/02/09-
5:30 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
102 sit ups
Total time - 43 min. 5 sec.
Total Walk - .60 mile
Total Run - 3.0 mile

-01/31/09-
10:45 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 3.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
100 sit ups
Total time - 50 min. 12 sec.
Total Walk - 1.0 mile
Total Run - 3.0 mile

-01/28/09-
8:30 a.m.
Treadmill
Walked .50 mile
@ 3.5 mph
Stretch
Ran 2.0 miles
@ 5.5 mph
Walked .50 mile
@ 3.5 mph
Stretch
101 sit ups
Total time - 39 min. 3 sec.
Total Walk - 1.0 mile
Total Run - 2.0 mile

-01/26/09-
5:30 a.m.
Treadmill
Walked .30 mile
@ 3.5 mph
Stretch
Ran 1.0 mile
@ 5.5 mph
Walked .30 mile
@ 3.5 mph
Stretch
100 sit ups
Total time - 21 min. 18 sec.
Total Walk - .60 mile
Total Run - 1.0 mile

-01/24/09-
8:30 a.m.
Treadmill
Walked 2 miles
@ 3.5 mph
50 sit-ups
34 minutes 20 seconds

01/07/09
Treadmill
Walked .30 mile
5 minutes
@ 3.5 mph
Stretch
Ran and walked 2.0 miles
@ 3.5 and 5.5 mph
Walked .30 mile
5 minutes
@ 3.5 mph
Stretch
100 sit ups
Total time - 36 min.
Total 2.63 miles

-01/05/09-

Treadmill
Walked 45 minutes
@ 3.5 mph
2.63 miles
Stretch
100 situps