-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