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 ----------------------------------------------------------------------------------------- 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 ------------------------------------------------------------------------------------------