Workout Log

5/3 -- run 42", 5.3
5/2 -- abs/glutes
5/1 -- run 7, bike 9
4/30 -- bike 42, 11xStairs

2016
-------------


4/16 - run 4.3 miles, 31 minutes
4/15 - run 5.8 miles, 45 minutes
4/14 - treadmill walk 6 miles fast
4/13 - off
4/12 - run 11 miles
4/11 - off
4/10 - off
4/9 - run 8.6, 70"
4/8 - diy yoga
4/7 - treadmill run 90", 8.5 miles
4/6 - off
4/5 - run 17 miles, 2 hours 12 minutes
4/4 - off
4/3 - tempo workout @ Fresh Pond: wu/cd 5 miles, 1xFP 2.5 miles, 17"  -- 7.5 miles total
4/2 - run 56", 7.7 miles
4/1 - yoga
3/31 - treadmill workout -- wu/cd 32", 3 miles @ 6:35, 1 mile @ 6:02 -- 8 miles total 
3/30 - pool 45 minutes
3/29 - run 19 miles, 2:25
3/28 - off
3/27 - wu/cd 3 miles, 2x2 miles (6:37/13:25, 6:27/13:17) -- 8 total
3/26 - run 48" 6.6 miles
3/25 - yoga
3/24 - wu/cd 4 miles, 2x2 miles (6:30/13:06, 6:20/13:02) -- 9 total
3/23 - run Fresh Pond 48", 6.6 miles
3/22 - off
3/21 - run 12, WORST
3/20 - run NYC 61", 8.5 miles
3/19 - off (travel)
3/18 - off (Tobago)
3/17 - off (Tobago)
3/16 - run 55" Tobago, SO HOT
3/15 - off (Tobago)
3/14 - off (travel)
3/13 - off (DC)
3/12 - workout in DC -- wu/cd 5 miles, 3 mile tempo (6:05, 6:15, 6:40), 8 total
3/11 - off
3/10 - run 7.3 miles
3/9 - ski Loon
3/8 - yoga, climbing
3/7 - run 20 (no time, pretty slow)
3/6 - off
3/5 - yoga
3/4 - off
3/3 - DIY yoga/strength, 90"
3/2 - run 45", 6 miles
3/1 - off
2/28 - run 15 miles DC, worst run ever
2/27 - off
2/26 - run 55" in DC, 7.5 miles
2/25 - treadmill workout, wu/cd 2.3 miles, 3 mile tempo (6:40, 6:30, 6:18), 1 mile recovery, 1 miles (6:00) -- 7.3 total
2/24 - off
2/23 - run 6.12 miles, 40"
2/22 - run 13, 1:30
2/21 - ski loon
2/20 - elliptical 60" (left knee), abs
2/19 - run 8.75 miles
2/18 - pool 60"
2/17 - off
2/16 - treadmill workout -- wu/cd 6 miles, 4xmile@6:00 (1 mile recovery) -- 13 total
2/15 - strength/abs 60"
2/14 - off
2/13 - run (cold) 9.6 miles, 69"
2/12 - run (snowy), 58" + abs
2/11 - run treadmill 40", 5 miles
2/10 - pool 60"
2/9 - long workout: wu/cd 30", 4 miles, 3 miles @ 6:44 (1), 2 miles @ 6:18 (1), 1 @ 6:00 -- 12 total
2/8 - run 62", 8 miles (Wellesley), stupid snowy
2/7 - off
2/6 - off
2/5 - abs
2/4 - run 6.3 miles, 41"
2/3 - run to and from gym + 60" on indoor track, 10 miles
2/2 - snow day -- shovel LOTS + abs
2/1 - ski Sunday River
1/31 - ski Sunday River
1/30 - off
1/29 - yoga 
1/28 - run 55", very snowy, 7.5 miles
1/27 - off (snow day)
1/26 - climb
1/25 - run 14 miles, 98"
1/24 - off
1/23 - hill repeats: wu 8 minutes, 6xFletcher hill, cd 20 minutes, 6.7 miles
1/22 - run 56" 7.5 miles, climb
1/21 - yoga
1/20 - run 14 miles, 102"
1/19 - climb
1/18 - ski sugarloaf
1/17 - ski sugarloaf
1/16 - ski sugarloaf
1/15 - run 50" ick, 6.5 miles
1/14 - yoga
1/13 - run 47", 6.6 miles
1/12 - am run 5.43 miles, 42"
1/11 - run 12.5 miles, 91"
1/10 - off
1/9 - run 53", 7.5 miles
1/8 - run 30", 4 miles
1/7 - run 56". 7.77 miles
1/6 - off
1/5 - 46", 6 miles
1/4 - 53". 7 miles
1/3 - off
1/2 - off
1/1  - off
12/31 - run 45", 6.3 miles
12/30 - run 45", 6 miles
12/29 - run Martis Valley, 82", 10.9 miles
12/28 - off (left knee), long walk
12/27 - run tahoe 65", 8.6 miles
12/26 - off
12/25 - Dad's hill workout at Putnam wu/cd 40", 7 miles (ish)
12/24 - Bikram yoga
12/23 - run the lakes, 7 miles, 56"
12/22 - run (SF) 8.6
12/21 - run 10 miles
12/20 - run 50", 6.5 miles
12/19 - run (SF) 8.6
12/18 - Dad's hill workout in SF, 7 miles (ish)
12/17 - run (SF) 8.6, 64"
12/16 - run (SF) 8.6, 64"
12/15 - diy yoga, climb
12/14 - run 40", 5 miles
12/13 - bootcamp
12/12 - run 40", 5.5 miles, climb
12/11 - off
12/10 - run 60", 8 miles
12/9 - run 40", 5 miles
12/8 - run 50", 6.5 miles
12/7 - run 6.75, 48"
12/6 - climb
12/5 - off
12/4 - off
12/3 - run 6 miles, yoga
12/2 - run 6.75, 48"
12/1 - off
11/30 - run 5" stop (hip flexor), yoga/abs
11/29 - off
11/28 - off
11/27 - hike to waterfall, 8 miles
11/26 - run 7 miles, 52"
11/25 - off
11/24 - run 5.5 miles
11/23 - off
11/22 - off
11/21 - off
11/20 - off
11/19 - run 7 miles
11/19 - run 4 miles
11/18 - off
11/17 - climb/yoga
11/16 - run 10 miles, 83"
11/15 - Jess's bootcamp class + hike
11/14 - off
11/13 - run 4 miles
11/12 - run 4 miles
11/11 - run 4 miles
11/10 - run 4 miles
11/9 - yoga
11/1-8 - eeh I don't remember...not running. 
10/29 - yoga + climbing 
10/28 - strength, run 20"
10/27 - off
10/26 - bike to walden pond, 40 miles
10/25 - strength, run 25" (bad)
10/24 - climb
10/23 - PT
10/22 - strength, run 16"
10/21 - run 11"
10/19 - run 5"
10/18 - bike to JP --> South End --> home
10/17 - off
10/16 - off
10/14 - PT
10/13 - yoga
10/12 - diy yoga (60")
10/11 - bike 20 miles
10/10 - off
10/9 - run 40", hip flexor/knee pain
10/8 - yoga & rock climbing 
10/7 - PT (stretch and strength), 25" 3.5 miles
10/6 - 20", 3 miles
10/5 - yoga
10/4 - yoga
10/3 - off
10/2 - off
10/1 - off
9/30 - run 5 minutes -- STOP (hip flexor)
9/29 - off
9/28 - run 16 miles, 1 hr 56"
9/27 - climb (Rumney)
9/26 - off, softball
9/25 - run 7.7, 55"
9/24 - run 6.7, 50", yoga
9/23 - am workout: wu/cd: 32", 3x1 mile (6:22, 6:16, 6:16) -- 7.5 total, pm climb
9/22 - off
9/21 - run 15 miles, 1 hr, 56", yoga
9/20 - run 45", 6 miles
9/19 - workout at Fresh Pond: wu/cd 4 miles, 2x2.1 (6:22) 13:13, (6:31) 13:19 -- 8.6 total
9/18 - climb
9/17 - run 7 miles
9/16 - run 35"
9/15 - run 45"
9/14 - off
9/12-13 - Reach the Beach: 6pm: 6.4, 42", 3am: 8.5, 62", 1pm: 4.1, 28"
9/11 - off
9/10 - run 7 miles, climb, yoga
9/9 - run fresh pond, 6.5 miles
9/8 - off
9/7 - run 14 miles, climb, yoga
9/6 - climb, yoga
9/5 - run 4 miles
9/4 - run 7 miles
9/3 - run 7, 56"
9/2 - off
9/1 - off
8/31 - run 64", 8 miles (bad)
8/30 - run NYC 4 miles
8/19-29 - off (Turkey!)
8/18 - am run 9 miles
8/17 - hike 10 miles
8/16 - run 14, 1 hr 47"
8/15 - off
8/14 - start running STOP, abs, pm vinyasa
8/13 - off
8/12 - am run 49", 6 miles
8/11 - workout: 2x2ish miles on hilly trails: 13:51, 13:16 - 9 total
8/10 - run 90", 11.5 miles
8/9 - off
8/8 - am run 9 miles BAD
8/7 -  am run 8 miles
8/6 - am run 62", 8 miles
8/5 - workout: 2x2ish miles on hilly trails: 13:48, 13:20 - 9 total; yoga; swing dancing
8/4 - run 8.5 miles, 67"
8/3 - off
8/2 - run 14 miles, 1 hr 47"
8/1 - bikram yoga
7/31 - pm tempo workout: wu/cd 40", 5k tempo (6:33, 13:16, 19:55) 20:40 -- 8 miles total
7/30 - am run 65", 8 miles
7/29 - am run 65", 8 miles; pm climb
7/28 - off
7/27 - run 60" 8 miles
7/26 - run 10 miles + bike tour
7/25 - am run 76", 9 miles, yoga
7/24 - off
7/23 - am run 6.8 miles, 50"
7/22 - pm run 76", 9 miles
7/21 - pm run 60", 7.54 miles
7/20 - vinyasa 75"
7/19 - run 80", 10 miles
7/18 - pm bikram yoga
7/17 - pm tempo workout: wu/cd 40", mile (6:30), 2-mile (13:30) -- 8.5 total
7/16 - am run 6.5 miles, 52"
7/15 - run 52" 6.7 miles
7/14 - run 61" 8.3 miles
7/13 - power yoga 60"
7/12 - hike Prince William Park 8/9ish miles
7/11 - pm bikram yoga
7/10 - pm run 9.5 miles, 70"
7/9 - am run 65" 8 miles
7/8 - pool 60"
7/7 - run 60", 7.5 miles
7/6 - run 60", 8 miles
7/5 - off
7/4 - run 6.5 miles
7/3 - am run 43", 6 miles
7/2 - am run 45" trails, 6 miles, abs
7/1 - off
6/30 - am run 58", 7.3 miles
6/29 - bike to Mt. Vernon, 45 miles
6/28 - run 56", 7.3 miles
6/27 - am run 8 miles
6/26 - am pool 60" vinyasa yoga
6/25 - am run 6 miles
6/24 - off
6/23 - run 3 miles, 20"
6/22 - run 6.5 miles, 45"
6/21 - vinyasa yoga 90"
6/20 - run 8.11 miles, 67"
6/19 - am run 40", 5 miles
6/18 - am pool 50"
6/17 - am run 46" 8 miles
6/16 - off
6/15 - run 30", 3.5 miles
6/14 - run 6.5 miles
6/13 - run 40" 5 miles
6/12 - pool 60"
6/11 - 5.6 miles, 45"
6/10 - 5.6 miles, 45"
6/9 - off
6/8 - run 45", 5.5 
6/7 - run trails 50", 6 miles
6/6 - PT (graston)
6/5 - run trails 45", 4.5 miles
6/4 - pool 60"
6/3 - pt (graston), run 40", 5 miles
6/2 - pool 60"
6/1 - run 3 miles, 24"
5/31 - run 3 miles, 24"

5/15 - PT (massage), elliptical 20" 4 miles, rock climb, bike errands 11 miles
5/14 - bike w/Peter -- the Arboretum via Marky Mark
5/13 - PT (graston), play catch and softball
5/12 - bike w/Peter, 22 miles, frisbee 
5/11 - bike w/Jon to Walden Pond, 33.5 miles
5/10 - strength/abs (1 hr)
5/9 - strength/abs
5/8 - PT, ITBS, graston, strength, stretch
5/7 - yoga
5/6 - climb
5/5 - off
5/4 - off
5/3 - beach walk
5/2 - Dr. Apt -- MRI results
5/1 - bike to Lexington -- 15.5 miles -- PAIN
4/30 - off
4/29 - climb
4/28 - off
4/27 - off
4/26 - climb, MRI
4/25 - climb
4/24 - off
4/23 - off
4/22 - off
4/21 - walk 9 miles, bike 34 miles (Walden Pond)
4/20 - yoga
4/19 - walk a lot
4/18 - walk a lot
4/17 - off
4/16 - off
4/15 - off
4/14 - off
4/13 - off
4/12 - walk to Harvard --> knee pain
4/11 - off
4/10 - PT
4/9 - off
4/8 - off
4/7 - off
4/6 - off
4/5 - ski 1/2 day (Wachusett), hike the Fells
4/4 - bike 45 miles hard
4/3 - pool 80", (2:30/:30x6)x2
4/2 - pool 80", bike to bedford, 22 miles
4/1 - PT --> patellar tendonitis
3/31 - elliptical 60" "12 miles" abs
3/30 - attempt run 7" fail, strength/abs
3/29 - pool ~75"
3/28 - bike 60"
3/27 - off
3/26 - run 52", 7 miles --> knee pain towards end
3/25 - 2x2 miles on bikepath, 13:24, 13:10, 9 total
3/24 - off
3/23 - wu/cd 4 miles, 4 @ ~7, 1 off, 3 @ ~7, 1 off; 13 total. bad, right knee weird
3/22 - run NYC 9.6 miles, ~70"
3/21 - off Colombia
3/20 - run 40" Colombia -- HOT, 5 miles
3/19 - off Colombia
3/18 - off Colombia
3/17 - off Colombia
3/16 - off Colombia
3/15 - off
3/14 - run 20 progression (alone): 7 in 54" (7:42); 7 in 50"/1:44 (7:08); 6 in 44" (7:19 wall); 2:28 total
3/13 - run 45", 6 miles
3/12 - off (DC)
3/11 - run 10 miles (DC), 75"
3/10 - off (DC)
3/9 - 13 miles (DC), 1'45" --> ladder workout 2 warmup, 4@<7, 1 easy, 2.5@>7, sick
3/8 - 75", 10 miles
3/7 - easy run 36", 4.5 miles 
3/6 - PT -- hip flexor strain -- electrotherepy, ultrasound, stretch, scraper, deep tissue massage
3/5 - off
3/4 - abs, DIY yoga
3/3 - run 10 min right HIP PAIN, stop, 1.5 miles
3/2 - progression run ~8, ~7:30, started at 7 but slowed down. Felt good -- 20 total
3/1 - off (knee weird) NEW SHOES
2/28 - treadmill tempo: wu/cd 4 miles, 4@6:31 -- 8 total
2/27 - run 45", 6 miles
2/26 - run 61", 8 miles 
2/25 - workout at Fresh Pond: wu/cd 4.6 miles; 2x2 miles (6:20/13:06, 6:40/13:40) ICK -- 9.75 total
2/24 - off
2/23 - run 60", 8 miles
2/22 - run 11.25 miles (DC)
2/21 - run 8 miles, 60"
2/20 - run 5.5 miles
2/19 - run 8 miles, SLUSH
2/18 - run 14.3 (BC res) 1:47
2/17 - ski Sratton
2/16 - off
2/15 - off
2/14 - jump rope/abs; treadmill 2x2 miles @ 6:22; 7 total
2/13 - treadmill 8 miles @7:41
2/12 - easy run 5.22 miles 
2/11 - treadmill workout 1x2 miles (6:11); 1x1 mile (6:00); 7 total +basketball/jump rope/abs/strength 
2/10 - run 7, 58"
2/9 - long run 2 hours, 15.4 miles 
2/8 - ski Loon
2/7 - treadmill tempo, wu/cd 4 miles, 3 mile tempo (6:35; 6:27; 6:11)
2/6 - off (sick)
2/5 - ski half day at Wachusett
2/4 - workout on bike path: wu/cd 36", 4.5 miles, 1x2 miles (13:03), 1x1 mile (6:22) -- 8.5 total
2/3 - run 47", 6 miles
2/2 - run 15, 1:57
2/1 - ski Loon
1/31 - treadmill tempo -- wu/cd 3 miles, 3 @ 6:35ish (19:50)
1/30 - run 40", 5 miles
1/29 - run 76", 10 miles, strength/abs/tennis ball
1/28 - strength/abs/tennis ball; run 52", 7 miles
1/27 - off (piriformis)
1/26 - off (piriformis)
1/25 - DIY yoga/strength/abs 60"
1/24 - spin (hard) 60"
1/23 - run 51", 6.85 miles
1/22 - off (sick and back issue)
1/21 - hill repeats -- wu/cd 3 miles, 8xFletcher hill 60"-70" -- 7.8 miles
1/20 -- run 8 miles, 61", strength/abs
1/19 -- ski Sugarloaf
1/18 -- ski Sugarloaf
1/17 -- off
1/16 - run 7.2 miles 56" strength/abs
1/15 - run 8 miles, 61", strength/abs
1/14 - hill repeats wu/cd 35" (4 miles), 8xFletcher hill 65"-70" -- 8.8 miles
1/13 - off
1/12 - long run 13.3 miles; 1:40" SO WINDY
1/11 - run 40", 4.8 miles
1/10 - track workout: wu/cd 32", 4 miles 2x1 mile 6:36 ugh; 6.5 miles total
1/9 - run 55", 7.23 miles, strength/abs
1/8 - pm treadmill workout: wu 2 miles, 2x2 at 6:35, cd 1 -- 8 total
1/7 - off
1/6 - run 12.85 miles, 1:41" -- rainy!
1/5 - run w/Abby 45", 5 miles
1/4 - run 47", 6.3 miles (snowy), abs
1/3 - off
1/2 - snowstorm run 40", 5 miles, abs
1/1 - Boston, run 55", 7.5 miles, abs

2014
--------------------------------------------------------------------------------------------
2013

12/31 - off
12/30 - run lakes (Bon Tempe x2, Lagunitas x1) 72", 10 miles
12/29 - off
12/28 - run 8.8 miles, 70"
12/27 - run 10.25, 80", strength/abs
12/26 - off
12/25 - run hills (Putnam) w/Bridget, 55", 7 miles
12/24 - bike 37.5 miles (Chileno Valley loop + out-and-back Tomales), 2' 40"
12/23 - run the lakes (small, large, small) 60", 8 miles
12/22 - run 50", 6.5 miles
12/21 - off
12/20 - run (Tahoe -- Chinquapin) 54", 7 miles
12/19 - run (Tahoe -- Chinquapin) 10.25, 80"
12/18 - ski Mt. Rose, 30 runs
12/17 - ski Boreal, 40 runs
12/16 - run (Tahoe -- Chinquapin) 54", 7 miles, strength/abs
12/15 - run (Petaluma) 6 miles
12/14 - off
12/13 - hilly run, 45", 5.5 miles
12/12 - off
12/11 - run 30", 3.5 miles
12/10 - run 52", 7 miles
12/9 - off
12/8 - run 5.4, 45", power yoga, climb
12/7 - strength/abs
12/6 - run 48", 6.5 miles
12/5 - off
12/4 - run 40", 5.63 miles 
12/3 - off
12/2 - run 31", 4.2 miles
12/1 - power yoga + climb
11/30 - run 45", 5.5 miles, abs
11/29 - off
11/28 - run 31", 4.5 miles; strength/abs
11/27 - run 31", 4 miles; strength/abs
11/26 - vinyasa yoga
11/25 - strength, run 30", 4.4 miles
11/24 - run 21", 3 miles, abs
11/23 - off
11/22 - off
11/21 - PT - electrotherepy and deep tissue + run 20" 2.8 miles
11/20 - off
11/19 - diy yoga
11/18 - bike 22 miles
11/17 - power yoga, climb
11/16 - run 15" 2 miles
11/15 - climb
11/14 - run 10 minutes!!! 1.2 miles Strength/abs
11/13 - PT, yoga
11/12 - strength
11/11 - off
11/10 - hike 7/8ish (Elizabeth's Furnace)
11/9 - hike 4 miles (Big Schloss)
11/8 - off
11/7 - diy yoga/strength
11/6 - yoga, climb
11/5 - diy yoga/strength
11/4 - PT - electrotherepy and deep tissue
11/3 - power yoga
11/2 - bike to Walden Pond -- 30 miles
11/1 - off
10/31 - diy yoga/strength (attempt mini-run: fail)
10/30 - PT - electrotherepy and deep tissue
10/29 - climb! 10/28 - off/strength
10/27 - power yoga, climb a bit
10/26 - off 10/25 - off
10/24 - Bike to and from BU
10/23 - PT - electrotherepy and deep tissue
10/22 - bike 22, strength
10/21 - yoga, climb
10/20 - climb, strength
10/19 - bike 17 miles, strength
10/18 - bike 22 miles, yoga, climb
10/17 - strength
10/16 - PT
10/15 - off
10/14 - off
10/13 - off (walk a lot w/Kate)
10/12 - bike 22 miles
10/11 - bike 22 miles
10/10 - bike 22 miles
10/10 - off 
10/9 - bike 22 miles 
10/8 - yoga 
10/7 - bike 22 miles 
10/6 - power yoga 
10/5 - bike 22 miles 
10/4 - off 
10/3 - off 
10/2 - off 
10/1 - yoga 
9/30 - off 
9/29 - yoga, climb a little 
9/28 - off 
9/27 - pm Climbers Yoga 
9/26 - run FAIL, diy yoga 30" 
9/25 - Strength Yoga 
9/24 - off 
9/23 - diy yoga 30" 
9/22 - off 
9/21 - Martha's Vineyard, bike 35 miles 
9/20 - off, chiro 
9/19 - bike to Walden Pond (lost many times); 44 miles 
9/18 - chiro, bike 22.5 miles 
9/17 - off 
9/16 - off 
9/15 - off 
9/14 - off 
9/13 - pm run 32", 4.5 miles BAD 
9/12 - pm yoga, climb 
9/11 - yoga, run 58", 8 miles 
9/10 - run 6.6 (fresh pond), 48" 
9/9 - yoga 
9/8 - off 
9/7 - off 
9/6 - off 
9/5 - off 
9/4 - yoga, climb, soccer (back problem!) 
9/3 - run 4 miles, 30" 
9/2 - climb, bike to Bedford (22.5 miles) 
9/1 - run 30", 4 miles 
8/31 - run 60", 8 miles 
8/30 - run 48", 6.6 miles 
8/29 - off 
8/28 - run 47", 7.6 miles 
8/27 - off 
8/26 - off 
8/25 - run 30", 4 miles 
8/24 - run 30", 4 miles 
8/23 - run 47", 6.6 miles 
8/22 - run 50", 6.5 miles 
8/21 - run 30" 4 miles 
8/20 - run 61", 8 miles 
8/19 - off (fly to Boston) 
8/18 - off 
8/17 - run 35", 4.5 miles 
8/16 - fly to CA (off) 
8/15 - off 
8/14 - run 32", 4.5 miles 
8/13 - run 42", 5.5 miles 
8/12 - run 43", 6 miles 
8/11 - fly to Boston (off) 
8/10 - shollemburger, run 49", 6.5 
8/9- tahoe: run 8.5, 63" 
8/8 - tahoe: run 7, hike 4 
8/7 - tahoe: run 4.5, hike 8.5 
TRAVELING
5/21 - run 53", 7 miles 
5/20 - off (drive to Boston) 
5/19 - off (packing) 
5/18 - heated yoga 
5/17 - am bike 16" 
5/16 - am bike 16", pm run 30", 4 miles 
5/15 - am pool 50" 
5/14 - am bike 12.3 (60"), 3xhills 
5/13 - am bike 65", 16 miles, abs; pm run 20", 3 miles 
5/12 - heated flow yoga 90" 
5/11 - bike 40 miles 
5/10 - off 
5/9 - am bike 75", 17.5 miles, abs 
5/8 - am pool 50" 
5/7 - am pool 60" 
5/6 - off 5/5 - bike 2' 20", 34.5 miles + bike to and from Drum Circle 
5/4 - bikram 
5/3 - am pool 60" 
5/2 - am bike 17.5, 70" 
5/1 - am bike 18.5 miles, 80" 
4/30 - am strength/abs 60" 
4/29 - am pool 60" 
4/28 - pool 75", 2[(2:30/30)x6] 
4/27 - AOR 4/26 - AOR 
4/25 - am pool 45" 
4/24 - off 4/23 - am pool 40" (crutches) 
4/22 - off (crutches) 4/21 - pool 60" 
4/20 - dirt biking! 
4/19 - am run 7.3, 56", tired 
4/18 - am run 8.8, 67" 
4/17 - lunchtime run 7.85", 55"ish 
4/16 - am run 8.8, 70", abs 
4/15 - am run 7.3 miles, abs 
4/14 - hike 10 miles (Elizabeth's Furnace, Buzzard Rocks, Signal Knob) 
4/13 - am heated yoga, pm bike 16.6 miles 
4/12 - am hills, 8xCapitol Hill, 8.4 total 
4/11 - am run 6.6, 52", tired; pm climb 
4/10 - bike 43 miles 
4/9 - am run 61", 7.8 miles, strength/abs 
4/8 - am run 59", 7.3 
4/7 - heated vinyasa 
4/6 - run 12.3, 86" 
4/5 - am run 6ish, 45" 
4/4 - am pool 50" 
4/3 - am run 56", 7.4 
4/2 - am run 6ish, strength/abs 
4/1 - run 45", 6 miles 
3/31 - off 
3/30 - bike 39 miles, yoga 
3/29 - am pool 50" 
3/28 - off 
3/27 - am run 7.3 miles 
3/26 - pm pool 60" 
3/25 - pm elliptical 35", strength/abs, run 1 mile 
3/24/12 - pool 60"
3/23 - strength/abs
3/22 - am pool 50"
3/21 - off
3/20 - am pool 50"
3/19 - am pool 60"
3/18 - off
3/17 - off
3/16 - Rock 'n' Roll USA Marathon -- 3:10:11
3/15 - off
3/14 - am run 44", 5 miles
3/13 - diy yoga
3/12 - am run wu 2, 2x1 mile temp (6:20, ___), 6 total, stretch
3/11 - pm yoga
3/10 - run 75", 10.3, stretch
3/9 - bike 15ish, stretch
3/8 - am tempo, wu 2, 3 (6:25, 12:55, 19:25), 9.3 total
3/7 - am run 8.6, strength/abs
3/6 - off (SNOW)
3/5 - am run 8.6
3/4 - am pool 60", pm strength
3/3 - 16.3-mile progression run fast, 2:00
3/2 - run 56", 7.5 miles
3/1 - off (lower back)
2/28 - off
2/27 - am workout 1x3 (6:35, 13:23, 20:01), 1x1 (6:20), 9.3 total
2/26 - am run 65", 8.6
2/25 - pm pool 60"
2/24 - LR progression: 8ish - 7:20ish -- 6:45; 21 total
2/23 - run 32", 4.5 miles
2/22 - am tempo wu 2, 5K (6:12, 12:12, 19:28); 9 total; abs
2/21 - am pool 45"
2/20 - am workout wu 2 miles, 2x2 miles (12:28, 12:16), 9 total
2/19 - am run 65", 8.6 miles; pm yoga 2/3
2/18 - pilates + climbing
2/17 - LR/Workout, 4x2 miles (7:00, 6:50, 6:40, 6:36ish), 1 mile recovery, 16 total + 6 miles biking
2/16 - yoga
2/15 - am run 8.6 miles, 67"
2/14 - am workout, wu 2 miles, 2 miles (12:28), 1.83 miles (11:26), 9 total, bad
2/13 - am run 6.15, strength; pm climb
2/12 - am pool 50", pm DIY yoga 40"
2/11 - off
2/10 - long run 23 miles (3:05), walk 2, LOST
2/9 - pool 50"
2/8 - am workout: wu 2 miles, 2.9 miles (18:32), .9 miles (5:30), cd 3 miles, 9ish total
2/7 - am run 55", 6.85 miles, strength
2/6 - off, pm climb 3.5 hours
2/5 - am workout: wu 2 miles, 2 miles (12:06), 1 mile (6:02), total 9 miles, strength/abs
2/4 - pm pool 60"
2/3 - long tempo workout: 4(1)3(1)2(1)1(1) @ 7:00ish -- 16 miles total 2:03
2/2 - ski Whitetail
2/1 - am tempo, wu/cd 35", 2x2mile tempo (2.25 - 13:56" blizzard)(2 - 12:36), 9.3 total
1/31 - pm run 41", 5.5 miles
1/30 - am run 7.6, 6xstrides, 55"
1/29 - am run 55", 7.3 miles, abs/strength
1/28 - am pool 60"
1/27 - am long run: 16.5 miles, 2:06, progression
1/26 - off
1/25 - am run 7.6 miles, 62"
1/24 - am run 7.6 miles, 60"
1/23 - am run 7.6 miles, 60", abs
1/22 - am run 50", 6.8 miles, pm pool 50"
1/21 - off
1/20 - long run 12", 87", abs/strength
1/19 - off, walk a lot
1/18 - am run 56", 7 miles, 4xHill
1/17 - am run 61", 8 miles, abs/strength
1/16 - yoga
1/15 - am run 60", 8 miles, pm pool 60"
1/14 - am run 57", 7.5 miles
1/13 - ski Snowshoe
1/12 - ski Snowshoe
1/11 - am run 41", 5.5 miles
1/10 - am run 35", 4.5 miles
1/9 - am pool 50", pm run 30", 4 miles, strength/abs
1/8 - am pool 50", pm run 25" 3 miles, abs
1/7 - am pool 55"
1/6 - pool 2 hours, ladder (1-5-1)x2
1/5 - run 25", 3 miles, abs
1/4 - am pool 60"
1/3 - am pool 60"; ladder 1-5-1
1/2 - am pool 60"
1/1 - run 15" 2 miles; yoga

2013
-------------------------------------------------------------------------------------------
2012

12/31 - am run 20", 2.5 miles
12/30 - ski Northstar
12/29 - ski Mt. Rose
12/28 - ski Northstar
12/27 - yoga
12/26 - yoga
12/25 - off
12/24 - run 15", 1.8 miles, yoga
12/23 - run 28", 3.6 miles, yoga
12/22 - run 28" 3.5 miles, yoga
12/21 - yoga
12/20 - fly home, pm yoga
12/19 - am pool 50", strength/abs, Dr. John
12/18 - am pool 60", ladder x2: 1-3-1
12/17 - am pool 80"
12/16 - off
12/15 -- run 2 miles, 16", pool 60"
12/14 - am pool 75", 1-5-1, Dr. John
12/13 - am strength
12/12 - am pool 60", strength; Dr. John
12/11 - run 2 miles, 18", strength/abs
12/10 - am pool 50", 25" trampoline/abs
12/9 - run 16", 2 miles, bike 68", 14 miles
12/8 - pool 60"
12/7 - off (Dr. John)
12/6 - off
12/5 - off
12/4 - pool 45", run 8"
12/3 - am pool 85", ladder 1-5-1 (Dr. John)
12/2 - at BYB #5, run 10-ish minutes
12/1/12 - trampoline/strength 60", run 5"
11/30 - am pool 50", abs (Dr. John)
11/29 - am pool 50"
11/28 - off (fly to DC)
11/27 - off
11/26 - trampoline/abs/strength 45"
11/25 -- attempt run/fail. Abs/strength.
11/24 - bike Chileno Valley loop, 30 miles, 2 hours
11/23 - bike 26 miles (hilly, to Dillon), 1 hr 40"
11/22 - off
11/21 - off, abs
11/20 - run .5 mile STOP. Bike 92", 23 miles; abs NEW SHOES
11/19 - run 1 mile STOP. Trampoline 30"
11/18 - off (fly home)
11/17 - run 92", 12.8 miles
11/16 - am run 7.3 miles, 54", abs
11/15 - am pool 45"
11/14 - am run 7.2, 54"; pm climb
11/13 - pm workout wu/cu 18", 4x800+4x400 (2:51, 2:49, 2:49, 2:51, 79", 81", 81", 81") -- 7 total
11/12 - off
11/11 - run Fresh Pond w/Jess, 70", 10 miles
11/10 - run River (Boston) 80". 11 miles
11/9 - off
11/8 - lunchtime run 50", 7 miles
11/7 - pm workout wu/cd 3 miles; 6x800m (2:53. 2:53, 2:51, 2:53, 2:54, 2:52); 7.5 total
11/6 - am pool 50"
11/5 - am pool 60"
11/4 - BYB #3 at Wakefield -- win! -- 1:10:39, 11 miles total; Tweed Ride (10 miles)
11/3 - off
11/2 - am run 7.3
11/1/12 - am pool 40"; pm yoga
10/31 - am run 46" 6 miles, abs/legs/trampoline
10/30 - hill repeats, wu/cd 40"; Capitol U x7 (74-77"/1:55) -- 9.7 total; pm boulder
10/29 - run 6 miles, 46" (hurricane!)
10/28 - run 1 hr, 46", 14 miles
10/27 - hike Shenandoah (Little Devil's Stairs), 7 miles
10/26 - am run 47" 5.8. abs/legs
10/25 - pm hill repeats; wu/cd 30"; Capitol U x7 (74"/1:53) -- 7.7 miles total
10/24 - am run 7.2, abs/legs
10/23 - am run 7.3, 56", abs/legs
10/22 - off
10/21 - BYB race #2 at Laurel Hill Park, 10 miles 1:15:30 -- WIN -- wu/cd 4 miles, 14 total
10/20 - run 30", 4 miles
10/19 - off
10/18 - pm pool 60"
10/17 - am run 55", 7.3 miles, trampoline workout 30"
10/16 - am run 56", 7.3 miles, abs
10/15 - am run 43", 5.5 miles; pm climb
10/14 - BYB race #1 at Prince William Forest Park, 10 miles 1:12:54 - WIN :)
10/13 - run 25" 3.5 miles
10/12 - off
10/11 - pm workout, warm up 20", 3x1.34 miles @ 6ish pace, cd ?, 9ish total
10/10 - am run 7.2 miles, 55"
10/9 - pm run 37", 4.7 miles, 30 minutes trampoline workout
10/8 - run 67", 9.7 miles
10/7 - yoga
10/6 - run 6.5 (home) 50"
10/5 - Tahoe 12 (lost) 82"
10/4 - Tahoe 7, 49"
10/3 - run 6.5 (home) 48"
10/2 - off, climb in SR
10/1/12 - run Mt Tam lakes, 10.5 miles, 82" -- LIAM
9/30 - run Mt. Tam lakes 13 miles, 90"
9/29 - off/hike Putnam (fly home)
9/28 - am run 6 miles, 45" ugh
9/27 - am run 7.2 miles, pm climb
9/26 - am run 30", 4 miles (tired); pm yoga
9/25 - am run 67", 9.2 miles
9/24 - am run 30", 4 miles
9/23 - off
9/21-9/22 - Ragnar Relay: 6 miles (38:48), 3.5 miles (28:20), 8.5 miles (61:50) -- 18 total
9/20 - pm run 30 minutes, 4.5 miles
9/19 - am run 40", 5.5 miles
9/18 - run 6.8 miles, 54"
9/17 - off
9/16 - run 10 miles, 76"
9/15 - run 12 miles, 91"
9/14 - am run 5 miles
9/13 - am run 7.5 miles, 56"
9/12 - am pool 60", pm climb
9/11 - am run 7.3 miles
9/10 - am run 43" 5.5 miles
9/9 - hike and climb Elizabeth's Furnace
9/8 - long run 86", 11.5 miles
9/7 - am run 7.3 miles, 56"
9/6 - am run 26" 3.5 miles; pm yoga
9/5 - am run 3 miles, 23", pm climb
9/4 - am run 43", 5.2 miles; pm bike 1' 40" 19 miles
9/3 - run 26" 3.3 miles
9/2 - Camping, hike 4ish miles
9/1 - Camping, hike 9ish miles
8/31 - am pool 60"
8/30 - bike w/Nikki, 1.5 hours
8/29 - pm pool 60", strength/abs
8/28 - am pool 60"
8/27 - am pool 50", pm climb
8/26 - off
8/25 - climb outside
8/24 - off
8/23 - pm pool 60"
8/22 - am pool 60"
8/21 - strength/abs, FOOT
8/20 - pm run 46", 6 miles
8/19 - run 10.4 miles, 78", abs/strength
8/18 - hike at Rocks State Park
8/17 - am run 7.4, pm climb
8/16 - strength/abs @ gym
8/15 - am run 45", 5.5 miles, NEW SHOES
8/14 - pm workout wu/cd 27", 3.5 miles; mile (6:11) STOP knee pain -- 4.5 total
8/13 - am run 6 miles, 45"
8/12 - bike 40 miles, 2.5 hours
8/11 - climb
8/10 - am run 7.4 miles. 56", abs
8/9 - am pool 60"
8/8 - am run 47", 6 miles
8/7 - pm workout: wu/cd 27", 400 (90"), 800 (3:00), 1200 (4:32), 1200 (4:27), 800 (3:01), 400 (86") -- 8 miles
8/6 - run 43", 6 miles
8/5 - run 10.4, 73", abs
8/4 - pool 60"
8/3 - pm run 8 miles, 57"
8/2 - off (fasting)
8/1/12 - am run 57", 7.4 miles, pm climb
7/31 - am workout: wu/cd 28", 2x1600 (6:32, 6:12), 2x800 (2:51, 2:52) -- 8 miles
7/30 - am run 48", 6 miles
7/29 - run 60", 8.5 miles, abs, walk a lot
7/28 - off
7/27 - am run 6 miles 50"
7/26 - am run 7.4 miles, pm climb
7/25 - 1 mile time trial: wu 15", race (5:47), cd: 33", 7.5 total
7/24 - am run 37", 4.6 miles
7/23 - pm bike 1 hr 45", 22 miles
7/22 - run 8 miles, 62"
7/21 - run 8 miles, 58"
7/20 - off
7/19 - am run 56", 7.4 miles, abs
7/18 - am pool 50"
7/17 - am run 6.8 miles, 53"
7/16 - pm run 43", 6 miles, abs
7/15 - bike 48 miles, 3 hours, 45"
7/14 - climb @ Earthtreks
7/13 - am run 53", 7 miles, abs
7/12 - am run 32", 4.5 miles
7/11 - am run 6 miles, 50"
7/10 - pm climb
7/9 - pm run 60", 8.4 miles
7/8 - run (HOT) 50", 7 miles
7/7 - pool 105 min, ladder 1-5-1
7/6 - am run 47" 6 miles
7/5 - am run 30" 4 miles, pm pool 40"
7/4 - bike 90" 25 miles
7/3 - am run 56", 7.4 miles
7/2 - pm run 40", 6 miles, abs
7/1/12 - pool 60", 2:30/:30x6
6/30 - off
6/29 - am run 50", 6.3 miles
6/28 - pm soccer
6/27 - am run 40", 5 miles, pm climb
6/26 - am pool 60"
6/25 - pm run 5 miles (blerg)
6/24 - bike 48 miles, 3 hrs 10 min
6/23 - pool 75", 1-5 ladder
6/22 - am run 6 miles
6/21 - am run 27", 3.5 miles, abs
6/20 - am run 40", 5.5 miles
6/19 - am run 32", 4.3 miles
6/18 - pm bike 31 miles, 2ish hours
6/17 - pool 60", 1-5-1 ladder
6/16 - off
6/15 - run 24" total, 3 miles, back problem!!!
6/14 - am run 4 miles, 34", abs
6/13 - pm bike 2 hours, 31 miles
6/12 - am run 40", 5 miles, pm climb
6/11 - am run 37" 4.5 miles
6/10 - off
6/9 - am run 24", 3 miles, hike Old Rag
6/8 - pm bike 25 miles, 2 hours
6/7 - pm run 32", 4 miles
6/6 - am bike 20 miles, pm climb
6/5 - am run 24", 3 miles, abs
6/4 - pm bike 29 miles, 2 hrs 13", abs
6/3 - off
6/2 - pm run 24", 3 miles
6/1/12 - am bike 25 miles
5/31 - am run 14" 1.75 miles, abs
5/30 - pm bike 22 miles
5/29 - pm climb
5/28 - bike 40 miles, 3 hours
5/27 - off
5/26 - bike 23 miles
5/25 - run attempt...2 minutes...FAIL
5/24 - off
5/23 - off
5/22 - pm climb
5/21 - am pool 60"
5/20 - climb/camp
5/19 - climb/camp
5/18 - am pool 45"
5/17 - am pool 60"
5/16 - am pool 60", pm boulder
5/15 - run 20", 2.5 miles BAD, abs
5/14 - pool 60"
5/13 - pool 60"
5/12 - off (moving)
5/11 - off
5/10 - am yoga
5/9 - off
5/8 - am yoga, pm run 2.5 miles, 20" STOP BAD
5/7 - am run 25", 3 miles, pm abs
5/6 - off
5/5 - run 24", 3 miles, abs
5/4 - off
5/3 - am yoga
5/2 - am yoga
5/1/12 - off
4/30 - am pool 60"
4/29 - yoga
4/28 - off
4/27 - run 15 minutes BAD 2 miles
4/26 - am yoga, pm kickboxing
4/25 - pm run 25" BAD 3 miles
4/24 - am pool 60"
4/23 - pm run 7 miles, 59", abs
4/22 - yoga
4/21 - walk 9 miles, run 6.3 48"
4/20 - am pool 60", pm climb
4/19 - am yoga, pm run 25", 3 miles
4/18 - pool 60"
4/17 - run 62", 7 miles
4/16 - off
4/15 - spin 60"
4/14 - run 15", 2 miles, abs
4/13 - off
4/12 - am yoga, pm run 26" 3.5 miles
4/11 - run 26", 3.5 miles
4/10 - am run 2 miles 15"
4/9 - pm yoga
4/8 - abs
4/7 - walk 8 miles
4/6 - walk 5 miles
4/5 - am yoga
4/4 - boulder
4/3 - am yoga
4/2 - off/abs
4/1/12 - yoga
3/31 - rock climb
3/30 - am yoga
3/29 - walk a lot
3/28 - abs, see John
3/27 - run 2 miles, bad hip flexor
3/26 - abs 30", see John
3/25 - hip flexor problems...yoga
3/24 - run 14, 1 hr 50"
3/23 - off
3/22 - am yoga, pm temp(ish), wu/cd 4 miles, 2-mile tempo 13:18, felt terrible 6 miles total
3/21 - pm run 61", 7.75 miles
3/20 - run in Denver 41", 5.2 miles
3/19 - am Pilates video
3/18 - am run 28" 3 miles at Breck (ugh), ski Breck
3/17 - am run in Denver 35", 4 miles, ski Copper
3/16 - am run 4.5 miles
3/15 - am yoga, pm tempo wu/cd 60", 5K (20:18), 11 total
3/14 - am run 38", 5 miles
3/13 - am workout wu/cd 3 miles, (1600+800)x3 (6:34, 3:01, 6:19, 3:00, 6:18, 2:58) 8.5 total
3/12 - run 43", 5.75 miles
3/11 - St. Patrick's Day 8k - wu/cd 4 miles, race (6:20, 5K 19:50) net 31:51 - 9 total
3/10 - am run 3 miles, walk a lot
3/9 - off
3/8 - am yoga, pm pool 60"
3/7 - pm run 40" 5 miles, tired, bad shins
3/6 - am yoga, pm workout: wu/cd 30" 1600 (6:10), 1200 (4:29), 2x800 (2:53, 2:55), 400 (82") 7.5 total
3/5 - run 5.75 miles, 43"
3/4 - climb
3/3 - run 14 miles, 106"
3/2 - am workout wu/cd 35", 5K tempo - 20:43 7 total
3/1/12 - am run 38" 4.5 miles
2/29 - am run 5 miles, 40"
2/28 - am yoga; pm workout: wu/cd 32", 6x800 (3:03, 2:58, 2:56, 2:54, 2:57, 2:57) total 8 miles
2/27 - pm run 6.3, 48"
2/26 - off
2/25 - long run: 104" 14 miles
2/24 - am workout wu/cd 36", 5K tempo 21:00 7.5 total
2/23 - am run 7 miles 60"
2/22 - am run 5 miles, slow
2/21 - am workout, wu/cd 35", 4x1200 (4:43, 4:37, 4:39, 4:39) - 8 total
2/20 - hike Raven's Rocks 5.5 miles, 2.5 hours
2/19 - run 45", 5.5 miles
2/18 - run 12 miles, 89"
2/17 - am run 50", 6 miles
2/16 - pm tempo: wu/cd 32", 5K tempo (6:34, 13:09) 20:32 7 miles total
2/15 - am run 60" 7 miles
2/14 - am workout wu/cd 35", 4x800 (3:00, 3:01, 3:02, 3:09) SICK - 6.5 miles
2/13 - pm run 6.3, 50"
2/12 - yoga
2/11 - run 12 miles, 95", rock climb
2/10 - am tempo: wu/cd 5 miles, 5K tempo 21:10 - 8 total
2/9 - am run 38", 4.5 miles
2/8 - yoga, pool 45"
2/7 - am workout wu/cd 30", 4x1200 (4:44, 4:39, 4:41, 4:41) 7 total
2/6 - pm run 5 miles, 39", abs
2/5 - 7 miles, 56"
2/4 - long run 86" 10 miles (backwards Mall loop), abs
2/3 - off
2/2 - am yoga, pm tempo: wu/cd 30", 5K 20:43 - 7 total
2/1/12 - am run 35", 4 miles
1/31 - am workout: wu/cd 35", 4 miles, 6x800m (3:05, 2:59, 3:00, 3:01, 3:02, 3:02), 8 total
1/30 - pm run 6.3, 47"
1/29 - pool 2 hours, ladderx2
1/28 - pool 80", (2:30/30x6)x2
1/27 - pm run 6.3, 46"
1/26 - am yoga
1/25 - am run 46", 5 miles
1/24 - am workout: wu/cd 30 min, 1 mile (6:24), 4x800m (3:07, 3:04, 3:04, 3:00), total 8 miles
1/23 - am run 7, 56"
1/22 - am yoga
1/21 - pool 2 hours: ladder x2
1/20 - workout: wu/cd 3.5; 3 mile tempo (20:33), 1 mile (6:37), 7.5 total
1/19 - run 40" 5ish
1/18 - am run 7, 56"
1/17 - lunch run w/Abby 40ish" 5ish miles
1/16 - run 38", 5 miles, boulder
1/15 - run 8.5 miles, 73"
1/14 - yoga
1/13 - am run 7 miles, 58"
1/12 - am run 37" 4.5 miles
1/11 - run 40" 5 miles, abs/strength
1/10 - pm climb 10 climbs
1/9 - am run 58", 6.6 miles
1/8 - run w/Abby 37", 4.5 miles
1/7 - run w/Kate, 64" 8 miles
1/6 - am yoga
1/5 - pm run 41", 5 miles
1/4 - travel back to DC
1/3 - waterfall hike, 3 hours
1/2 - horseback ride to waterfall
1/1 - run 30", pool 30"

2012
---------------------------------------------------------------------------------------
2011

12/31 - run the driveway hillx2, pool 60"
12/30 - beach walk 2 hours
12/29 - pool run 60"
12/28 - travel to CR
12/27 - bike 22 miles (to Dillon beach)
12/26 - bike 24 miles
12/25 - run 39", 5 miles
12/24 - run 6 miles @ lakes, 41", beach walk
12/23 - bike 30 miles, 110"
12/22 - hike 4 miles
12/21 - off (dip!)
12/20 - off
12/19 - off
12/18 - pool 90", 1/2/3/4/5/4/3/2/1...foot hurts
12/17 - am run 50", 6.2 miles
12/16 - pm run 6 miles, 48"
12/15 - am yoga
12/14 - am run 2 miles, 16", pm pool 60" ladder of lengths 1-5
12/13 - am run 2 miles, 16", pm pool 45"
12/12 - pool 68"
12/11 - off
12/10 - abs
12/9 - pm yoga
12/8 - am yoga
12/7 - abs
12/6 - pm climb
12/5 - off
12/4 - am yoga
12/3 - off (hip flexor-ish problem)
12/2 - pm run 7 miles 58"
12/1 - pm treadmill tempo: warm up 2 miles, 5K (20:55), cd 3 miles, 8 total
11/30 - pm yoga
11/29 - am workout, warm up/cool down 30", 800 (3:02), 1600 (6:31), 1600 (6:28), 800 (3:06) - 7.5 total
11/28 - pm run 5 miles, 41"
11/27 - off (fly)
11/26 - run Putnam 50", 6 miles - HILLY
11/25 - run lakes (from ranger station, 2 laps of Lauganitas, 1 of Bon Tempe), 74" 10 miles
11/24 - run 50", 6.6 miles
11/23 - run Lakes: 1 loop (4) 32", 2 loop (4) 27" - 8 (59")total
11/22 - off (fly home)
11/21 - am run 50", 6 miles
11/20 - am run 35", 4 miles
11/19 - long run: 10 miles, 78"
11/18 - am run 45", 6 miles
11/17 - am yoga
11/16 - pm run 53" 7 miles
11/15 - am workout, warm up/cool down 20", 2x1200 (4:50, 4:58), 2x800 (3:14, 3:08), 2x400 (90, 88) 7 total; pm climb
11/14 - pm run 39", 5 miles
11/13 - pm yoga
11/12 - run w/Kate 62" 8 miles, boulder
11/11 - run 7 miles, 60"
11/10 - am yoga, lunchtime run 47", 6 miles
11/9 - off
11/8 - am workout, warmup/cool down 35", 1600 (7:00), 1200 (5:00), 800 (3:14), 400 (86") - total 7 miles
11/7 - pm run 52", 6.5 miles
11/6 - off
11/5 - run 50", 6.5 miles
11/4 - lunchtime run 32", 4.5 miles
11/3 - am yoga
11/2 - pm run 8.5 miles, 68"
11/1/11 - am run 40", 5 miles
10/31 - pm run 38", 4.5 miles
10/30 - run 7 miles, 58"
10/29 - spin class 45", run 3 miles 22"
10/28 - off
10/27 - am run 45", 5 miles
10/26 - am run 36", 4 miles, pm rock climb 2 house, 10 climbs
10/25 - pm run 43", 5 miles
10/23 - hike Old Rag, 9 miles
10/22 - off, abs
10/21 - am yoga
10/20 - pm run 50" 6 miles
10/19 - pm run 7 miles, 55"
10/18 - am pool 60", pm rock climb 10 climbs
10/17 - pm run 7.2 miles, 56"
10/16 - run 50", 5.5 miles, yoga
10/15 - off
10/14 - am run 60", 7 miles
10/13 - am pool 60"
10/12 - run 55", 6.4 miles
10/11 - am run 40", 5 miles
10/10 - bike Mt. Vernon, 40 miles, 3 hours
10/9 - yoga
10/8 - run 55", 7 miles
10/7 - run 5 miles, 43"
10/6 - am yoga
10/5 - am run 45", 5.5 miles
10/4 - am pool 75", 1-5-1 ladder, pm climb
10/3 - am run 32", 4 miles
10/2 - run 40", 5 miles
10/1/11 - yoga at Swedish Embassy, pool 90", ladder 1-5-1
9/30 - am run 40", 5 miles
9/29 - am yoga
9/28 - pm run 28", 3 miles
9/27 - pm run 41", 5 miles
9/26 - am pool 75"
9/25 - yoga, worst ever
9/24 - pool 2 hours, 1-5 ladder x2
9/23 - off
9/22 - am pool 65"
9/21 - am yoga
9/20 - am pool 60", pm run 28", 3.5 miles
9/19 - am pool 60", pm run 28", 3.5 miles
9/18 - run 35", 4 miles, yoga
9/17 - pool 2 hours, 1-5 ladder x2
9/16 - pool 60"
9/15 - off
9/14 - am run 4, 32" (BAD)
9/13 - am pool 60"
9/12 - run 7 w/Kate (BAD), 64"
9/11 - off
9/10 - yoga+ pool 2 hours
9/9 - pm run 54" total (with 8" of walking breaks), 7 miles total
9/8 - am yoga
9/7 - pm strength + run 24", 3 miles
9/6 - am pool 50"
9/5 - pool 60", (1, 2, 3, 3, 2, 1, 10x1), run 23", 3 miles
9/4 - run 2 miles, 17", pool 90" (1-5 ladder)
9/3 - pool 2 hours - [3" on/2" off x6]x2
9/2 - am pool 82"
9/1/11 - am yoga
8/31 - bike 60"
8/30 - am pool 50"
8/29 - am yoga, pm pool 70"
8/28 - pool 55"
8/27 - bike 60"
8/26 - off
8/25 - am yoga, pm pool 60"
8/24 - bike 40", elliptical 15", attempted run 2" (not ready yet)
8/23 - am pool 60"
8/22 - pool 60"
8/5-8/21 - OFF, INDIA
8/4 - pool 60"
8/3 - am yoga
8/2 - am pool 60", (2:30/:30)x12
8/1/11 - off
7/31 - off
7/30 - R2C relay, run 4.8 (34:52) + 5.55 (39:22)
7/29 - off
7/28 - am yoga + pm run 10"
7/27 - am yoga
7/26 - pool 60"
7/25 - pool 90"
7/23 - pool l pool 1'45", 35”, [(3”/2”)x6]x2, 10"”
7/22 - pm pool 45"
7/21 - am yoga
7/20 - am pool 60" [1:30/:30x8]x2
7/19 - am pool 60": 20, 1/2/3/4/5/4/3/2/1 w/ 1"
7/18 - off, abs/strength
7/17 - pool 70", 10x2"/1"
7/16 - pool 2 hrs, 30”, [(3”/2”)x6]x2, 25”
7/15 - pm pool 50"
7/14 - am yoga
7/13 - pool tempo workout w/kate, 2(2:30x6), 80 min
7/12 - am run 2 miles BAD IDEA, pm bike 30", abs
7/11 - am test run 3 miles, 25"
7/10 - pool workout w/Kate and Anna, 75"
7/9 - off, walk a lot
7/8 - off, Chix wedding
7/7 - am yoga
7/6 - pool run w/Kate 60"
7/5 - test run 4.5 miles, 36"
7/4 - pool workout w/Kate, 75"
7/3 - pool workout w/Kate, 75"
7/2 - bike 60", abs
7/1/11 - yoga
6/30 - yoga
6/29 - bike 60"
6/28 - off
6/27 - am pool 50"
6/26 - pool 60"
6/25 - yoga
6/24 - run 2 miles, shin splints, elliptical 4 miles, 36", abs
6/23 - am yoga
6/22 - pm treadmill run 5 miles, 43", abs
6/21 - am hill repeats, warm up/cool down: 5 miles, 6xIwo Jima hill - 9 miles total
6/20 - bike 30", 9 miles
6/19 - elliptical 30", abs, pool 40"
6/18 - bike 70", abs
6/17 - am tempo attempt, warm up/cool down 6 miles, BAD tempo 2 miles (14:06) - 8 total
6/16 - am yoga
6/15 - pm run 40" 5 miles
6/14 - pm hill repeats 6xIwo Jima Hill, warm up/cool down 3 miles, 7ish total
6/13 - am 5 miles, 42"
6/12 - off
6/11 - am long run 10 miles, 83"
6/10 - am tempo attempt HOT - warm up/cool down 40", 4.5 miles 2 mile tempo 13:32 - 6.5 total
6/9 - am yoga
6/8 - HOT run - 33" 4 miles
6/7 - am workout - warm up/cool down 30", 3.5 miles 6x800m (3:07, 3:01, 3:00, 3:01, 2:59, 3:01) - 8 total
6/6 - off
6/5 - am long run: 11 miles, 95"
6/4 - yoga
6/3 - am tempo: warm up/cool down 3.5 miles, 2x2 miles (13:33, 13:16), 7.5 total
6/2 - am yoga, pm pool 45"
6/1/11 - run 48", 5 miles, HOT
5/31 - HOT workout, warm up/cool down 4 miles, 8x400m (83, 85, 86, 86, 88, 87, 87) - 7 total
5/30 - run 48", 5 miles (really humid/hot)
5/29 - pool 45"
5/28 - am run 65" 8 miles
5/27 - am tempo: warm up/cool down 4 miles. 2 miles (13:21), jog 1 lap, 1 mile (6:40). tight hamstring - 7 miles total
5/26 - run 32", 4 miles
5/25 - run 36", 4.5 miles
5/24 - humid workout: warm up/cool down 5 miles, 800/400m (2:56, 85", 3:01, 85", 2:59, 84", 3:01, 89") - 9.5 total
5/23 - attempt run, foot pain, yoga
5/22 - yoga
5/21 - DCCS 8K: warm up/cool down 4.5 miles, 8K (6:30, 13:00, 19:45, XXX, 33:05) - 9.5 total
5/20 - am yoga, pm pool 45 min
5/19 - run 7, 57"
5/18 - off
5/17 - am workout - warm up/cool down 3 miles, 400 (86), 800 (3:04), 1200 (4:34), 1200 (4:44), 800 (3:02), 400 (84) - 7.5 total
5/16 - am bike 40 minutes
5/15 - off (beach)
5/14 - treatmill ickiness - warm up 2 miles, 2x 1 mile (6:45), cool down .5 miles, 4.5 total + 15 minutes elliptical
5/13 - am kickboard, 45 minutes
5/12 - ridiculous dance class 60", strength class 60"
5/11 - off
5/10 - workout warm up 2 miles, 1600 (6:10), 800 (3:04), 400 (85"), 800 (2:57), 800 (3:00), 400 (82") cool down 2 miles 8/5 total
5/9 - pool 45"
5/8 - am run 8 miles, 64 " BAD
5/7 - run 6.5 miles, 50"
5/6 - am yoga, pm run 40" 5 miles
5/5 - off
5/4 - am race, warm up 1 mile, 3 Miler: 19:57, cool down 2 miles, 6 total
5/3 - am run 28", 3 miles, tired
5/2 - off
5/1/11 - run 10 miles, 88 min
4/30 - yoga
4/29 - 5K Friday race: 20:02, 8 miles total
4/28 - am yoga, run 26", 3 miles, Chiro
4/27 - off + abs
4/26 - warm up/cool down 4 miles, 3x1200m (4:35, 4:52, 5:12) humid and bad, total 7.5
4/25 - am run 7 miles, 58"
4/24 - abs
4/23 - run 10 85", chiro
4/22 - walk 5, yoga
4/21 - run 49", 6.6 miles, walk 6
4/20 - off
4/19 - track workout, warm up/cool down 4 miles, 3200 (13:22), 1600 (6:17) 8 miles total
4/18 - off
4/17 - run 11 miles, 1 hour, 39 minutes
4/16 - run 40 min, 4.5 miles (bad), pm yoga
4/15 - off
4/14 - am yoga, lunchtime run 4.5 miles
4/13 - run 40", 4.5 miles
4/12 - workout: warm up/cool down 5 miles, 1600 (6:35), 4x800 (3:07, 3:07, 3:06, 3:04), 9.5 miles total
4/11 - am Bootcamp Class (1 hr), pm Zumba class (50")
4/10 - hula hoop class, run 3 miles 25", abs
4/9 - run 1:36, 11 miles
4/8 - am run 38", 4.5 miles
4/7 - am yoga, lunchtime 5 miles
4/6 - off
4/5 - workout, warm up 2 miles, 400 (88), 800 (3:05), 1200 (4:44), 1200 (4:43), 800 (3:03), 400 (86), cool down 2 miles - 8.5 total
4/4 - run 40", 5 miles
4/3 - run 28", 3 miles
4/2 - run 11.08 miles, 1:41
4/1/11 - am run 41", 5 miles
3/31 - am yoga, lunchtime treadmill run 40", 5 miles
3/30 - off
3/29 - am run 42", 5 miles
3/28 - am run 42", 5 miles
3/27 - hike Billy Goat
3/26 - run 1:41, 11 mi
3/25 - run 46", 6 mi + pool 60"
3/24 - am yoga, pm run 53" 6 mi
3/23 - am run 26", 3.3 miles
3/22 - workout: warm up 2 miles, mile (6:26), 2x800m (3:30, 3:20), cool down 2 miles. garbage. Total 7 miles
3/21 - off
3/20 - walk a lot
3/19 - run 6" w/Newbie, walk a lot
3/18 - am run 39", 5 miles
3/17 - am yoga, walk 13 miles
3/16 - pm run 26", 3.5 miles, tired
3/15 - am run 35", 4.5 miles
3/14 - off
3/13 - run 45", Marky Mark
3/12 - off (Boston) walk a lot
3/11 - am run 40", 4.5 miles
3/10 - am yoga, pm run 45", 5.3 miles, strength/abs
3/9 - pool 60"
3/8 - Workout: wu 15 min, 6x800m (3:10, 3:06, 3:04, 3:07, 3:04, 3:03) cool down 15 min, 8 miles
3/7 - am run 40", 5 miles
3/6 - yoga
3/5 - run 7 miles, 58", chiro
3/4 - run 7 miles, 55"
3/3 - am yoga
3/2 - pool 60"
3/1/11 - ladder workout: wu 5", 400(1:47), 800 (3:26), 1200(5:05), 1600(6:46), 1200(4:45), 800(3:08), 400(1:33) cd 15" 7.5 miles
2/28 - run 26", 3 miles
2/27 - walk 13 miles
2/26 - run 43", 5 miles
2/25 - am run 5 miles, 45"
2/24 - am yoga, pm abs/strength
2/23 - run 47", 5.5 miles
2/22 - off + strength/abs
2/21 - yoga
2/20 - run 36", 4.5 miles
2/19 - pool 50"
2/18 - am yoga
2/17 - run 41" 5 miles, abs/strength
2/16 - pool 60"
2/15 - run 45", 5.5 miles
2/14 - off
2/13 - run 38", 4 miles, walk 10 miles
2/12 - run 36", 4 miles
2/11 - am yoga
2/10 - am yoga, pm pool 50"
2/9 - am strength, run 25", 3 miles
2/8 - am pool 60"
2/7 - am run 25", 3 miles, pm pool 45"
2/6 - walk 7 miles, yoga
2/5 - run 30", 3.5 miles, bike 25", 6 miles, abs/strength
2/4 - walk 5 miles
2/3 - off
2/2 - am yoga, pm pool 60"
2/1/11 - am pool 60", pm run 30", 4.5 miles
1/31 - pool 60"
1/30 - walk 7 miles, yoga
1/29 - off
1/28 - run 35", 4 miles
1/27 - am yoga, pm elliptical 30 min, bike 20 min, walk 3 miles
1/26 - pm abs/strength
1/25 - am strength/abs, run 30", 3.5 miles
1/24 - strength/abs
1/23 - off
1/22 - run 3 miles, 24 min
1/21 - am strength/abs
1/20 - am yoga
1/19 - run 16', 2 miles - r. knee problems
1/18 - run 40", 5 miles
1/17 - yoga
1/16 - run 5 miles, 42', strength/abs
1/15 - run 4 miles, 32'
1/14 - am run 3 miles, 25'
1/13 - am yoga
1/12 - am abs/strength, pm run 3 miles on treadmill 26'
1/11 - off
1/10 - am walk (bad knee from skiing)
1/9 - yoga
1/8 - ski all day Wisp
1/7 - am run/walk (1/1) 20 min, (2/1) 25 min - 45' total, 4 miles
1/6 - am yoga, pm run 26', 3.5 miles
1/5 - am abs, pm pool 45', kick 5'
1/4 - pool 60'
1/3 - fly
1/2 - Hike Palomarin, 10 miles
1/1 - hike + run/walk Pt Reyes (9 miles), run 30", walk 2' on way back, abs

2011
--------------------------------------------------------------------------------------
2010

12/31 - hike 2 hours, bike 20 miles (Petaluma Hill Road to Bodega) 1 hr 45 min
12/30 - run 10 min, strength/abs
12/29 - off
12/28 - ski all day Mt Rose
12/27 - ski all day Mt Rose
12/26 - off
12/25 - walk 4 miles
12/24 - run 45', 5.5 miles at home
12/23 - run 40', 5 miles at home
12/22 - am yoga
12/20 - i forget
12/19 - strength/abs w/Emily
12/18 - am run w/Abby 45", 5.5 miles, yoga
12/17 - am strength/abs
12/15 - am abs/strength, pm run 43" 5 miles
12/14 - off
12/13 - run 35 min, 4 miles
12/12 - run w/Jacqui 40", 5 miles
12/11 - run Spring Lake 40 min, 5 miles
12/10 - run 35", 4.5 miles
12/9 - am abs/strength
12/8 - am AIS appt, pm run 5 mi, 42'
12/7 - am yoga, run 53", 7 miles
12/6 - off
12/5 - walk a TON
12/4 - run 40 min, 4.5 miles, walk A TON
12/3 - am yoga
12/2 - am abs/strength, pm run 5 miles 43'
12/1/10 - bike 40 min, abs/strength
11/30 - run 23 minutes, pain
11/29 - run 5 miles
11/28 - off
11/27 - bike 40 miles, walk a lot
11/26 - abs/strength
11/25 - run 4 miles, 38'
11/24 - abs/strength
11/23 - track workout: warm up 15 min, 1200 (4:53), 800 (3:09), 3x400 (90, 87, 89), cool down 15 min - 7 miles
11/22 - am strength/abs
11/21 - run 7, 56'
11/20 - Bike 10 miles, Cranberry Crawl 5K 20:46, 7 miles, yoga
11/19 - am run 30', 3.8 miles
11/18 - am yoga, lunchtime run 47', 6.5 miles
11/17 - am abs/strength
11/16 - am abs/strength, pm run 50", 6 miles
11/15 - run 42', 5 miles, abs
11/14 - am run 30', 3.5 miles
11/13 - run 42 min, 5 miles
11/12 - am run 35', 4.5 miles
11/11 - abs, run 2 miles, 16'
11/10 - am yoga
11/9 - run 55 min w/Kate and Jessica, 6.5 miles
11/8 - am run 38', 5 miles
11/7 - walk 5, yoga
11/6 - walk 6, yoga
11/5 - walk 12
11/4 - run 5.75, 45'
11/3 - am run 3.4 miles, 26', abs
11/2 - am run 28 min, 3.5 miles, abs
11/1/10 - pool 60"
10/31 - off, walk a lot (MCM spectating)
10/30 - run 30 min, 3 miles, walk a lot
10/29 - run 28', 3 miles
10/28 - off
10/27 - run 48", 5.5 miles
10/26 - am pool 60 min
10/25 - am abs, pm run 3 miles
10/24 - off
10/23 - run 4, kayak 1 hr, run 4 - 8 miles total
10/22 - am yoga
10/21 - pool 60"
10/20 - am yoga, pool 60"
10/19 - workout, warm up 15 min, mile (7:30), 2x800m (3:30), 60 min total, 7 miles
10/18 - am abs/strength
10/17 - run 46', 6 miles, abs
10/16 - run 40", 5 miles, yoga
10/15 - off
10/14 - am pool 60', reps in laps: 4,4, 3,3, 2,2, 1,1
10/13 - run 35', 6 miles
10/12 - am abs/strength, pm pool 60'
10/11 - run 50', 6.5 miles
10/10 - off
10/9 - strength/abs 90'
10/8 - am yoga, pm run 45 min, 5.5
10/7 - am pool 60' 6x1.5 laps hard
10/6 - am abs/strength, pm run 30', 3.5 miles
10/5 - run 40', 5 miles
10/4 - run am 30' 3.5 miles
10/3 - off, travel
10/2 - hike 3 hours up/down Vail
10/1/10 - run 30 min, wedding
9/30 - run 20 min, abs
9/29 - am yoga
9/28 - am pool 45'
9/27 - am yoga, pm pool 60', 6x1.5 laps
9/26 - strength/abs 1 hr, yoga
9/25 - hike Harper's Ferry 5.5 miles
9/24 - pool 60'
9/23 - am abs, pool 60', alternating w/ or w/out arms: 3, 3, 2, 2, 1, 1
9/22 - am abs/strength
9/21 - am abs, pool 60' - by laps 4, 3, 2, 5x1
9/20 - abs/strength
9/19 - yoga
9/18 - walk 10 miles, abs
9/17 - abs/strength
9/16 - yoga, abs/strength
9/15 - abs/strength
9/14 - start workout - warm up 18', mile (6:30), 800m (3:45), STOP run 32', 8.5 miles total
9/13 - off
9/12 - run 10.5 miles, 90'
9/11 - run 40', 5 miles
9/10 - run 50", 6.5 miles, strength/abs
9/9 - off (red-eye to DC)
9/8 - yoga in Petaluma
9/7 - run 52', 7 miles (Tahoe)
9/6 - run 15', 1.5 miles, strength/abs (Tahoe)
9/5 - run 11.5 miles, 88' (Tahoe)
9/4 - run 50', 6 miles, abs (Tahoe)
9/3 - run 63', 7 miles, abs/strength (Tahoe)
9/2 - run 40", 4.5 miles (Tahoe)
9/1/10 - off - fly home!
8/31 - workout-ish: warm up 2 miles, 6x800m easy (3:48, 3:46, 3:42, 3:35, 3:20, 3:05), cool down 2 miles - 8 miles total
8/30 - am yoga
8/29 - strength/abs
8/28 - yoga
8/27 - abs/strength w/Jess
8/26 - bike 40', stairmaster 10', strength, abs
8/25 - bike 60'
8/24 - warm up 12', 400m (1:28), 800m (3:04), 1200m (5:02) STOP bad shin/hamstring cool down 8 min - 4 miles
8/23 - off (bad shin)
8/22 - run 84', 10 miles
8/21 - run 46', 6 miles, abs
8/20 - off
8/19 - pool 60', abs
8/18 - pool 30'
8/17 - off
8/16 - pool 50', abs
8/15 - off
8/14 - pool 60'
8/13 - am yoga
8/12 - run 45 min, 5.5 miles
8/11 - am yoga, pm run 40", 5 miles
8/10 - workout warm up 10', 4x800m (3:00, 3:01, 3:02, 3:05), 2x400m (86", 85") cool down 25' - 8.5 total
8/9 - am run 5, 40'
8/8 - am run 10 84', pm yoga
8/7 - hike Billy Goat Trail (4 miles)
8/6 - pm run 40", 5.5 miles, abs
8/5 - am yoga, run 40', 5 miles
8/4 - run 40', 5 miles, abs
8/3 - ladder workout: w/u 10', 2k (8:06), 1600 (6:44), 1200 (4:50), 800 (3:08), 2x400 (91", 86"), c/d 17' - 8.5 total
8/2 - off
8/1/10 - off
7/31 - R2C relay race - run 8.2 (59'), pm run 9 (67')
7/30 - run 30 min, 4 miles
7/29 - am run 30 minutes, 3.5 miles
7/28 - am yoga, pm DANCE
7/27 - workout - warm up 12 minutes, 2mile (13:24), mile (6:33), mile (6:25), cool down 22 minutes, 9 miles
7/26 - am yoga
7/25 - am run 57 minutes, 7 miles, pm yoga
7/24 - run 103' (aka 1 hr 43 min), 12.5
7/23 - bike 60', abs
7/22 - am run 43', 5 miles, abs
7/21 - am yoga, pm run 40', 5 miles
7/20 - BAD workout warm up 10 min, 2x1200 (4:47, 4:53), 2x800 (3:08, 3:12), 2x400 (91", 92") cool down 20 min - 8 miles total
7/19 - off
7/18 - am run 87 min, 10.5 miles
7/17 - bike Mt. Vernon Trail - 40 miles
7/16 - HOT run 35" outside, 2 mile treadmill tempo (6:50), cool down 2 miles, abs, PT, 8 miles
7/15 - am yoga
7/14 - am spin class (w/Carrie) 1 hr, abs, PT
7/13 - Workout: warn up 10', 1600 (6:25), 2x800 (3:05), 1600 (6:43), no cool down RAINED OUT, 7 miles
7/12 - am run 42", 5 miles
7/11 - run in Leesburg, 1hr, 51', 12.7 miles
7/10 - Bikram
7/9 - am run w/Abby 40', 4.75 miles
7/8 - am Bikram
7/7 - spin class with Carrie 1 hr, abs
7/6 - HOT workout (100*): warm up 10', 6x400m @ 86", cool down 35' - 7 miles
7/5 - run 56', 6.5 miles HOT
7/4 - run 32;, 4 miles, bad, Kayak 1 hr
7/3 - run 30', 4 miles
7/2 - run 35', 4 miles, abs/PT
7/1/10 - run 7 miles, 56'
6/30 - off, abs, PT
6/29 - workout: warm up 15', 6x400m @ 86", cool down 15" BAD 6 miles
6/28 - run 25 min, bad, abs/PT, 3 miles
6/27 - off
6/26 - run 43 min, HOT, 5.5 miles
6/25 - off
6/24 - run 40", 5 miles HOT
6/23 - 0ff
6/22 - HOT, warm up 12', plyos, 1600 (6:27), 1200 (4:44), 4x400 (96, 93, 95, 91), cool down 8' - 6 miles total
6/21 - run 25", 3 miles (tired, sore)
6/20 - yoga
6/19 - long run 68", 8 miles, abs, PT
6/18 - off, walk a lot
6/17 - am yoga, run 45 minutes (5 miles), abs
6/16 - run 30", 3.5 miles
6/15 - run 58", 7 miles
6/14 - off
6/13 - run 55", 6 miles, HOT + walk a lot
6/12 - yoga, PT
6/11 - run 36", 4.5 miles
6/10 - am yoga, PT
6/9 - off
6/8 - run 38", 4.5 miles
6/7 - run 30" 4 miles
6/6 - walk, abs, PT
6/5 - run 50" PT, 6 miles
6/4 - hike Old Rag - 9 miles
6/3 - off
6/2 - run 30", 4 miles
6/1/10 - too burned, off
5/31 - run 20", pool 40"
5/30 - run 30", pool 30"
5/29 - yoga, PT, beach walk
5/28 - yoga, PT, walk a lot
5/27 - run 20", abs, PT
5/26 - off (GeoBee)
5/25 - run 15", PT/abs, run 10"
5/24 - off
5/23 - bike 60"
5/22 - run 25", "Bootcamp" class
5/21 - am yoga
5/20 - run 20", abs, PT
5/19 - am yoga, pool 60", PT
5/18 - am PT, spin 30", abs, pm run 20"
5/17 - spin 60", PT
5/16 - walk a lot, PT, abs
5/15 - yoga, PT
5/14 - am spin 50", PT
5/13 - yoga, PT x2, abs
5/12 - PT, bike 30"
5/11 - walk 60", run 15" (2 miles)
5/10 - bike 60"
5/9 - yoga
5/8 - abs, strenght
5/7 - run 20" w/greg, bad, walk 60", abs
5/6 - am yoga
5/5 - Carrie's spin class, 60", abs
5/4 - bike 45", elliptical 15"
5/3 - bike 60", abs
5/2 - yoga
5/1/10 - run/walk 15" of running, spin 50"
4/30 - am yoga, Epic walk - 12 miles
4/29 - run 20 minutes easy, elliptical 40 minutes
4/28 - ACLI 3 mile race: warm up 5 minutes, 19:15 (6:05, 12:36), cool down 10 minutes - 5 miles total
4/27 - off
4/26 - bike 50 minutes
4/25 - off, walk
4/24 - yoga, run 15', OUCH. stop.
4/23 - run 30', 4 miles, abs, bad
4/22 - run 21', 3 miles, abs
4/21 - run 10', walk 70'
4/20 - run 22', 3 miles, abs
4/19 - pool 60', 3x5' (5' recovery)
4/18 - pool 55' hard
4/17 - yoga
4/16 - pool 60', 3x5', annoying!
4/15 - pool 60', 4x5' (5' recovery), yoga
4/14 - pool 50'
4/13 - pool 60', 4x5' (5' recovery)
4/12 - pool 60'
4/11 - off
4/10 - off
4/9 - off
4/8 - yoga
4/7 - yoga + walk monuments
4/6 - yoga + Mt. Vernon
4/5 - yoga
4/4 - Cherry blossoms (walk a lot), yoga
4/3 - hike Sugarloaf Mountain, 5 miles
4/2 - off
4/1/10 - off
3/31 - off
3/30 - walk 90" w/Abby
3/29 - Bikram yoga
3/28 - off
3/27 - Run 31", 4 miles
3/26 - Workout at Res w/team warm up 15", 4x2" w/2" recovery, cool down 25", 8 miles
3/25 - off
3/24 - run 53", 7 miles
3/23 - am run 46", 6.25 miles, abs
3/22 - Bikram Yoga
3/21 - am run 32", 4 miles, walk a lot
3/20 - run 9.2 miles (DC Marathon)
3/19 - am run 36", 4.8 miles
3/18 - run 36" w/Abby, 4.5 miles
3/17 - off
3/16 - woukout: warm up 15 minutes, 1600 (6:03), 2x800 (2:54, 2:56), cool down 26 minutes, 7.5 miles
3/15 - run 32", 4.25 miles, bikram yoga
3/14 - Bikram yoga, walk a lot
3/13 - run 55 min, 8 miles, bikram yoga
3/12 - am run 56", 7 miles, abs
3/11 - off, walk
3/10 - workout: warm up 15 min, 4x800m (3:29, 3:21, 3:24, 3:22) cool down 15 min, 7 miles
3/9 - am run 50" 6.25 miles
3/8 - hike 5.5 miles, Ravens Rock, VA
3/6 - walk a lot , yoga + abs
3/5 - run 52", 7.25 miles
3/4 - am run 40", 5 miles
3/3 - am run 30 minutes, 4 miles
3/2 - run 52", 6.8 miles
3/1/10 - run 45", 6 miles, bikram yoga
2/28 - run 36 minutes, 4 miles, bad
2/27 - Bikram yoga
2/26 - am run 32", 4 miles windy, BAD
2/25 - run 35", 4.5 miles
2/24 - run 53 mi, 6.5 miles w/Abby, Abs
2/23 - run 50", 6 miles
2/22 - Bikram
2/21 - run 63", 7.4 miles
2/20 - Bikram yoga
2/19 - am run 5.3 miles, no time
2/18 - run 35", 4 miles, abs
2/17 - run w/Abby 60", 7 miles, abs
2/16 - run 35", 4 miles
2/15 - run 30" snowy, 3.5 miles, Bikram
2/14 - run 50", 6 miles
2/13 - run 30", 3.5 miles, pool 60", 3x5" hard w/5" rest
2/12 - off
2/11 - Bikram yoga
2/10 - Bootcamp class (40"), run 30", 3 miles
2/9 - abs, run 40" in the snow 4.5 miles
2/8 - run 40" 4.5 miles, abs/strength
2/7 - walk 5 miles
2/6 - Bikram
2/5 - run 25", 3 miles
2/4 - run 37", 4.5 miles (felt GOOD! YAY!)
2/3 - run 25", 3 miles abs, massage
2/2 - run 25", 3 miles
2/1/10 - run 27", 3.5 miles, Bikram Yoga
1/31 - run 35" 4 miles
1/30 - Bikram Yoga
1/29 - spin class 45"
1/28 - run 25" am - awful - 3 miles
1/27 - Spin w/Carrie - 60", abs, massage, Bikram yoga
1/26 - run 35", 4.5 miles
1/25 - Bikram yoga
1/24 - run 35", 5 miles, Bikram yoga
1/23 - run 50", 6.5 miles, Bikram yoga
1/22 - Bikram yoga, run 30", 4 miles
1/21 - Bikram yoga
1/20 - Bikram yoga
1/19 - Bikram yoga, pool 60" (1/2/3/3/2/1, 3x2')
1/18 - off, abs
1/17 - run 5, 42", abs/strenght
1/16 - run 10, 80"
1/15 - am run 56", 7.5 miles
1/14 - off, abs/strenght/stretch
1/13 - am run 50", 6.5 miles, stretch/strength
1/12 - pool 65", 6/3, 5/3, 4/2, 3/1, 2/1, 1
1/11 - run 65", 8.5 miles, stretch/strenght/abs
1/10 - run 6.8 miles, 50", strenght/stretch - felt good!
1/9 - run 10 miles, 82", abs/strenght/stretch
1/8 - run 5 miles, 40", treadmill - strenght/stretch - AWFUL!
1/7 - run 70" w/Abby, 8 miles, strenght/stretch
1/6 - run 38", 4.5, abs, strength, massage
1/5 - run 48", 6 miles - cold! strenght
1/4 - off (flight)
1/3 - run Mt. Tam, 78 min, 9.5 miles
1/2 - walk 2 hrs, abs
1/1 - run 50" 6.75

2010
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2009

12/30 - ski Alpine
12/29 - ski Mt. Rose
12/28 - Hike w/Jacqui & Lisa, 9 miles - hilly!
12/27 - beach walk 4 miles
12/26 - run Shollemberger w/Mom - 50", 6 miles, abs
12/25 - run 50", 6.5 miles
12/24 - Run Pt. Reyes, 8 miles, 67"
12/23 - run Mt. Home w/Donna - 8 miles, 1 hr, 15"
12/22 - run 40", 5.5 miles, abs
12/21 - run 9 w/Mom, 1 hr, 27", abs
12/20 - bike 1 hr, 15"
12/19 - run 6.5 trails, 50", abs
12/18 - off (fly)
12/17 - bike at work, 40"
12/16 - Carrie's Spin class - 60"
12/15 - run 30" 4 miles, walk 30" - BAD, abs
12/14 - off, abs
12/13 - off
12/12 - run 35", 5 miles, felt BAD, abs, lunges
12/11 - run 6.5 miles, 50" - felt good
12/10 - am run 35", 4.5 miles
12/9 - am run 50", 6 miles
12/8 - off, abs
12/7 - run 60" 8.4 miles
12/6 - run 56", 7.4 miles
12/5 - run 50", 6.5 miles
12/4 - run 45", 5.5 miles
12/3 - spin class, 60"
12/2 - spin class 45", abs
12/1/09 - run 5.5 miles, 40"
11/30 - run 5.5 miles, 41"
11/29 - run 2 miles, 16"
11/28 - run 9, 1hr 22"
11/26 - off - walk 60"
11/26 - run 24 min, 3 miles
11/25 - massage - run 40 min, 5 miles, abs
11/24 - spin 60 min @NG 6x3'
11/23 - off
11/22 - attempted run - 1 mile, walk 60"
11/21 - off
11/20 - off, abs
11/19 - spin class (carrie) 60", abs, walk
11/18 - spin class 45", abs
11/17 - off, walk 60"
11/16 - abs
11/15 - off, walk a lot, abs
11/14 - off, walk a lot
11/13 - run 50 minutes, 7 miles
11/12 - Carrie's spin class 60', elliptical 20'
11/11 - off, abs
11/10 - run am 50" 6.8
11/9 - run 55', 7.3 miles
11/8 - run 60', 7.5 miles
11/7 - hill repeats, wu/cd 50 min, 6x70/70" hills 8.5 miles + walk a lot (Mama)
11/6 - run am 53 min, 7.5 miles
11/5 - Carrie's spin class 60', abs
11/4 - run am 7.3, 55'
11/3 - workout, warm up/cool down: 40', 3200 (12:03), 1600 (5:55), 800 (2:54) total: 9.5
11/2 - off
11/1/09 - off
10/31 - run 6.5 miles, 50 min - tired, hamstring tight, abs
10/30 - Tempo, warm up 18 min, 4 miles @ 6:10, cool down 17 min - 9 miles
10/29 - run treadmill at work - 5.5 miles, 40", abs
10/28 - off - hamstring sore/tight
10/27 - BAD workout. warm up 21 min, 2x800m (2:48, 2:50), 4x 54" hills, cool down 16' 7.5 total
10/26 - run 50 min, 7 miles
10/25 - am run city - 6.5 miles, 50'
10/24 - workout w/BU team - warm up 3k, 4x4' (2:30 recovery), cool down 30 min, 9 miles
10/23 - run 55' - BOSTON! - 7.5 miles
10/22 - run 55', 7.3 mi
10/21 - run 39', 5 mi
10/20 - off (sick)
10/19 - run 6.8, 50'
10/18 - off
10/17 - am run 10.3 miles, 81'
10/16 - workout, warm up 18', treadmill tempo - 4 miles @ 6:10, cool down 22', 9 miles
10/15 - run 68' w/abby (rain!), 7.5 miles
10/14 - run 50', 6.5 miles
10/13 - workout, warm up 18', 1600 (5:40), 1200 (4:10), 800 (2:45), 3x400 (80", 77", 78") cool down 15 min, 8.5 miles
10/12 - run 68', 8.5 miles (Brooklyn)
10/11 - off, walk A LOT
10/10 - run 14 w/Tripp in NY 2 hrs 10 min + walk A LOT
10/9 - am run 55 min, 7 miles
10/8 - run 55 min, 7.5 miles
10/7 - am run 41 min, 5 miles
10/6 - workout, warm up 22 min, 6x800m (2:56, 2:50, 2:45, 2:43, 2:41, 2:42), cool down 23 min, 9 miles
10/5 - am run 55 min, 7 miles
10/4 - Page's Run - warm up 16 min, (5:38, 11:55) 18:27, 4th place, cool down 30 min: 9 miles
10/3 - run 30 min (pre-race), 4 miles
10/2 - off
10/1/09 - run 50 min, 6.5 miles
9/30 - run 55 min, 7.75 miles
9/29 - workout, warm up 17 min, 1600 (5:41), 1200 (4:16), 800 (2:43), 400 (1:15), cool down 30 min
9/28 - am: 52 min, 6.3 miles
9/27 - run 55 min, 7.3, abs
9/26 - wu/cd: 40 min, 4 mile tempo @ 6:25
9/25 - run 60 min, 8.3 miles, abs
9/24 - am run 50 min, 6.5 miles, abs
9/23 - track workout - wu: 20 min, 6x600m (2:05/07), 400m recovery, cd 2.5 miles, total 9.5
9/22 - run 56 min, 7.5 miles, tired
9/21 - run 53 min, 7.3 miles, abs
9/20 - PVI Runfest 5k - warm up 20 min, (5:56, 11:58) 18:33 - meh. Cool down 23 min, total: 8 miles
9/19 - run 35 min easy (pre-race), 4.5 miles
9/18 - am run 5 miles, 41'
9/17 - am mini-workout, warm up 25', 7' hard, 6x30" total 61 min, 8 miles
9/16 - am run 7.5 miles, 55', abs
9/15 - BAD workout - warm up 20 min, 2 miles (12:12) - STOP
9/14 - run 10.6, no time, abs
9/13 - off
9/12 - National Press Club 5k Warm up 15 min, 18:31 (5:20, 11:58), cool down 35 minutes, total 9 miles
9/11 - run 30 minutes easy
9/10 - am run 40 minutes, 5 miles
9/9 - am run 58 minutes, 7.2 miles
9/8 - workout. Warm up 17 min, 2x90", 1 mile (5:36), 6x90" with 90" recovery. Cool down 24 min. total: 8.5
9/7 - run 61 min, 8 miles, abs
9/6 - off
9/5 - am long run - 12 miles, 1hr, 41'
9/4 - hill repeats, warm up 25 min, 6x 68/71' hills, cool down 20 min - 9 miles
9/3 - am run 55 min, 7 miles
9/2 - run 40 minutes, 5 miles
9/1/09 - workout: warm up 16 minutes, mile (5:43), 2x1200 (4:14, 4:14), 2x800 (2:45. 2:47), 2x400 (77', 78') cool down 23 min. 11 miles total
8/31 - run 7.2, 56 minutes, abs
8/30 - off
8/29 - Long Run in VA, 13 miles, 2hr 7 minutes
8/28 - Hill repeats - warm up 32 minutes, 6x71' hill reps, cool down 15 minutes, 9 miles total
8/27 - run 50 minutes (am), 6.5 miles
8/26 - run 53 minutes, 7 miles, abs
8/25 - Workout - warm up 17 minutes, 6x800m (2:57, 2:53, 2:51, 2:49, 2:47, 2:48), 2x400m (1:17, 1:19), cool down 20 minutes, 10.5 miles total
8/24 - run 53 minutes, 7 miles
8/23 - off
8/22 - long run 12 miles, 1hr 32 minutes, abs
8/21 - treadmill tempo: warm up 2 miles, 3 miles @ 6:10, 1 mile recovery, 1 mile at 6', 2 miles cool down, total: 9
8/20 - run 6.5ish miles (no watch)
8/19 - run 7ish miles am (no watch)
8/18 - Workout w/George Buckheit - warm up 15', 2x1200m (3:22, 3:17), 2x800m (2:48, 2:50), 2x400m (78", 80") cool down 15 min 8 miles total HOT AND HUMID
8/17 - Run 50 minutes, 7 mi
8/16 - run 65 minutes, 9 miles - GREAT RUN
8/15 - off (Molly Hagan visiting - walk alot!)
8/14 - Treadmill workout: warm up 2 miles, 4-mile tempo at 6:07, jog 1 mile, 800m at 6:00, cool down 3 miles; total:10miles
8/13 - am run 55 minutes, 7.5 miles
8/12 - am run 50 minutes, 6.5 miles
8/11 - workout w/George Buckheit: warm up 6 minutes, 4x800m (2:53, 2:48, 2:49, 2:49), 1x400m (1:22), cool down 36 minutes, 8 miles total
8/10 - run 56 minutes - HOT, abs
8/9 - off - I'm tired!
8/8 - Long Run - hilly trails, 1hr 50', 12 miles
8/7 - run 40 min, 5 miles, abs
8/6 - Hill Repeats with Capital Striders: warm up 2.5, 6x2' hills, cd 3miles, 9 miles
8/5 - pm run 50 minutes, 7 miles
8/4 - am run 71 minutes, 8.5 miles
8/3 - treadmill workout - warm up 2 miles, 4 mile tempo at 6:10, cool down 2 miles
8/2 - off
8/1/09 - run 70 minutes, 9.5 miles + walk A LOT
7/31 - am hill reps: warm up 3 miles, 6x72' hills, cool down 3 miles, 8.5 total
7/30 - am run with Capital Striders, 60 minutes, 7.3 miles
7/29 - run 50 minutes, 6.5 miles
7/28 - easy run with Abby - 5 miles, abs
7/27 - Treadmill Workout: warm up 2 miles, 2x2 miles at 6:07 pace, 2x1 mile at 6:00 pace, .5 miles recovery in between, cool down 2 miles
7/26 - pool run 40 minutes
7/25 - am long run with Capital Striders, 1hr 53 minutes, 12.5 miles
7/24 - am run along canal, 46 minutes, 6.5 mi
7/23 - Run at 6:30 with DC Capital Striders: 45 minutes, 6 miles
7/22 - Evening long run on the Mall - 75 minutes, 10.3 miles

2009
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