Mary Ann's Training Plan

Here is my training plan if you care to join me in workouts or cheer me on.  I will be training for the 800m because it is less mileage and takes less time to train for (just more intensity).  

June 2025:

Workout 1 hour per day in mornings only to reduce stress on knee and due to time constraints from being a mom with lots of responsibilities.  

bike easy 9 min or 1.5 mi? from home to Exchange Park except on Wednesdays, bike to Provo Stadium 4 min or 0.6 miles

drills 5 min 

Run 20 min, 2 miles/day, 12 miles/week

bike 4 min from Exchange Park to Rec Center hard (1.1 miles?) or Wed 2 min or 0.6 mi from Provo Stadium 

Core workout 4 minutes

Knee physical therapy 3 minutes

Rib physical therapy 3 minutes

Bunion physical therapy 5 minutes

Stretch 3 minutes

Bike home 5 minutes?

Biking totals: 13 min x 5 days = 65 min + 6 min = 71 min per week or 2.6 mi x 5 = 13 mi + 1.2 mi =14.2 miles/week 

Increase the speed by 5 seconds per mile each week until you are at 7:00/mile, then start gradually working into speed workouts, tempo and long runs.  Focus on eating perfectly because that will give you energy and help you recover so you can keep getting faster and also lose weight so it becomes easier to do.  Also getting Stephen on a healthy diet will make it so that his allergies won't keep us all up during the night and we can recover better.

Outrageous Goal: Break the world record in the 2032 Olympics!:

Past PRs & Mini Goals along the way: 

4:54 Mile pr 4:54 at Provo Altitude!

5:46/mi 5K Road Race PR: 17:50 at Salt Lake City Winter Series (17:19 at sea level), or 17:52 at Provo altitude (5:46/mile)

5:39/mi (PR!) 17:31 Track PR

qualify for Olympic Trials.  15:45 (5:05/mile) at sea level (16:15 at Provo altitude, or 5:14/mile) minimum

4:54 Mile pr 4:54 at Provo Altitude!

qualify for Olympic Trials 15:10 (4:53/mi) at sea level (15:39 at Provo altitude, or 5:03/mile) automatic

4:49/mi (equivalent of 4:43/mile, or Olympic Trials 5K record pace!)

July 2027 5:42 (first opportunity to qualify for Olympic Trials.  15:45 (5:05/mile) at sea level (16:15 at Provo altitude, or 5:14/mile) minimum, 15:10 (4:53/mi) at sea level automatic

June 9, 2028 is the deadline to qualify for the Olympic Trials

June 21 round 1 2028 Olympic Trials!  

4:51 June 24 final 2028 Olympic Trials!  Elle St. Pierre ran 14:40 for 1st, Elise Cranny ran 14:40 for 2nd, and Karissa Schwizer ran 14:45 to qualify for the 3rd spot, but Elise decided to run the 1500m in the Olympics so 4th place Parker Valby 14:51 qualified, but decided to run the 10K, so 5th place 15:05 Whitney Morgan became the 3rd Olympian, but the lady behind her was 15:12 so she could have ran 15:11 and still qualified.  In 2021 the top 3 were 15:27-15:29.  The trials record is 14:40. Run 14:39 or faster! (4:43/mile at sea level, 4:49/mile at Provo altitude of 4551')

Aug 2 round 1 2028 Olympics 

Aug 5, 2028 Olympics final!  World Record: Gudaf Tsegay 14:00 (4:31/mile at sea level, 4:37/mi at Provo Altitude)

world record pace at Provo altitude) World Record: Gudaf Tsegay 14:00 (4:31/mile at sea level, 4:37/mi at Provo Altitude)

Ultimate Workout Plan for 2028: 2 x 6 = 12 miles per week

Mon (2): 0.75 warm up @ 7:00/mi, 4 x 100m strides @ 6:30/mi, 6:00/mi, 5:30/mi, 5:00/mi, dynamic stretches, Tempo: 1 mile = 4:37 (5K American record pace by Alicia Monson).  This is faster than Jane's tempo runs, but 6x shorter.  It's slower than Jane's PR in the mile though.  Run on the asphalt for the tempo portion.

TueThu/Fri (2): 2 mi @ 7:00

Wed (2): 

0.5 mile warm up @ 7:00/mi

Change into flats

0.5 miles of strides:

Stride 100 m @ 6:30/mi, drills 1 min

Stride 100 m @ 6:00/mi, drills 1 min

Stride 100 m @ 5:30/mi, drills 1 min

Stride 100 m @ 5:00/mi, drills 1 min

Stride 100 m @ 4:30/mi, drills 2 min

Stride 100 m @ 4:00/mi, drills 2 min

Stride 100 m @ 3:50/mi, drills 2 min

Stride 100 m @ 3:50/mi, drills 2 min

0.5 mile speed workout:

4 x 200 @ :29 or 800m American record pace by Athing Mu (1:55)

1 min rest

0.5 mi cool down @ 7:00/mi

Sat AM (3): 0.5 mi warm up @ 7:00/mi

0.5 miles of strides:

Stride 100 m @ 6:30/mi, drills 1 min

Stride 100 m @ 6:00/mi, drills 1 min

Stride 100 m @ 5:30/mi, drills 1 min

Stride 100 m @ 5:00/mi, drills 1 min

2 miles long run = 9:38 or 3000m = 8:58 or 30:04/10K or 4:49/mi pace (American 10K record pace by Alicia Monson)

race every 2 weeks starting December 2027.  June Olympic Trials.

Sun rest

Strength training: Lots of hip abduction and adduction (use bands) and squats and ab work and isometrics and some plyometrics.  Do what daor srennur did.  My max heart rate might be 220-47=173.  75-87% is the top end of easy to the bottom end of a tempo run.  Try for 80%, or 173-60 RHR = 113 x 0.8= 90 + 60 = 150 to start with.  

My max heart rate might be 220-47=173.  

2025: (strength, endurance)  

Strength Training: 40 min x 2 = 80 min divided by 6 days/week = 13 min/day.  

Running: 

No stress so we can yrt ot evah a ybab and focus on getting MIL's estate settled and buying a home, etc.  

Key things to remember: wear capri spandex that cover your knees any time it is less than 60 degrees to keep your knees warm, and wear warm up pants during the entire warm up to prevent injuries.  Wear a lose sports bra so you can breathe.

June 2025:

June 2, Mon 7:00 am: bike 12 minutes level 10, drills 1 min.  Got flat tire.

Run 1.3 miles @ 9:00/mi incline 0.5-1

bike 6 minutes hard

bike 6 minutes easy

noon: bike 12 minutes medium, drills 1 min

Run 1.3 miles @ 9:00/mi (HR 169 threshold, felt moderately hard)

got flat tire again!  foot started hurting later so didn't workout again

June 3, Tue 7:00 am biked 1 mile, jogged 15:00/mile with minister on hilly foothills easy, biked 1 mile

tired at 11:30am, took nap

lunch: built trails and pushed jogging stroller up steep hill 30 min, lots of energy afterwards

June 4-5 (Wed-Thu) no exercise so could wash all the dishes, eye doctor, Tyler see dr for knee pain, get business license and make sign for estate sale, organize house.  Tired.

June 6 Fri ?

June 7 Sat Gave up on running goals.  Pool ran 10 minutes.  Got depressed.

June 8 Sun trail maintenance 20 min, hike 20 min.

June 9 Mon am workout with Stephen: jogged 0.25 at 15:00/mile, ran 0.5 at 12:00/mile, 0.1 miles at 15:00/mi, 0.15 at 10:00/mile.  Put a screw in shoe to try to hold toe spacers in place but the screw bent sideways when I walked on it and went under big toe.   Ineffective.  Saw Scott McKeel, he told me about a runner who cut his toes off and became and Olympian and said having my toes bent to the side wasn't as bad as having my toes cut off and that paralympic athletes do amazing things.  Got me excited about running goals again.  

June 10 Tue (no animal products, no oil, 95% sugar-free!)

am: biked 2.5 standing up, ran 1.4 @ 10:00, biked 2.5 standing up, core 3 minutes, physical therapy neck 3 exercises, physical therapy knee 1 exercise, therabands 2 min, saw Dr. Rodgers who said it would only take 3 months after lapidus surgery to start running again!  

2 pm: 90 degrees: biked 2.5 sitting down (sharp pain in left knee when stood up), ran 1.4 @ 10:00, biked 1.5 sitting down, ate raw oats before workout and it gave me stomach pain afterwards so I ate saltine crackers and apple juice and took a nap and it went away

6:30 pm: 88 degrees: biked 1.4 miles sitting down, ran 1.4 miles @ 10:00/mi, biked 1.5 mi sitting, 3 x 8 deadlifts @ 20 lbs, core 3 min, 1/2 c lemonade because starving because Mike had the car and had to wait for him and hardly ate any lunch due to stomach pain 

June 11 Wed 7 hours of sleep, woke 5 am, felt good.  6am: 62-65 degrees: biked 2.5 mi standing up, ran 1.4 @ 10:00, biked 1.5 to rec center, kettle bell 20 lbs 3 x 8 dead lifts, biked 1.4 home

6/12 Thu house was a disaster.  Can't focus on running because made a cover for estate sale stuff outside instead.

6/13 Fri packed for trip for Father's Day weekend

6/14 Sat ran 2.4 mi @ 10:05

6/15 Sun stayed up late texting sister in law about scary family drama

6/16 Mon swam at Splash Summit with sister from out of state, stayed up late texting sister in law about scary family drama

6/17 Tue worked on kids Super Mario course props

6/18 Wed 7am biked 2.5 mi easy, ran 2.5 mi @11:00?, biked 2.5 mi easy, worked on Super Mario course props, 

6/19 Thu biked 2.5 mi easy, jogged 2.2 mi @ 11:00?, biked 2.5 mi easy, appointment with Dr. Faux.  He told me not to get bunion surgery if I want more kids because if there are complications they can't fix them if I get pregnant.  Also, getting the surgery could affect my ability to get pregnant.  He said it is very invasive and when I said I could run 3 miles a day he didn't think I was at the point of needing surgery.  He said I would know when I need surgery.  He said having kids at this age is difficult and I'm at the end of being able to do that so that needs to be my top priority right now.  Spent the rest of the day cleaning up the house.  It was a huge mess.  I was depressed and watched a movie while cleaning to cheer myself up.

6/20 Fri made Super Mario running game pieces all day.  Gave up on running due to Dr. Faux's pep talk.

6/21 Sat ran 1.5 miles home.  Ankle started hurting so I had to walk several minutes.  Got distracted helping a homeless guy all day.  I'm not going to take the kids to that part of the trail anymore so I don't get tempted to ask homeless guys if they need help since they are at the kids playground scaring all the parents.

6/22 Sun hiked and fixed trail.  Felt so happy being in nature and it was soothing.

6/23 Mon bike easy 9 min or 1.5 mi, drills 4 min, 1 warm up @ 12:00, 2 mi tempo @ 9:00/mi.  Left lateral ankle has been aching since Saturday (after workout) and feels like it could turn into a stress fracture like I had in the same spot a long time ago.  I wonder if my shoes are creating less stability since I cut the top of the shoe open, allowing my foot to lean outward too much.  I can't afford new shoes for a week so I will tie them back together and slow down the pace.  

bike 4 min (1.1 miles along 500N) 

Knee physical therapy 1 minutes

Rib physical therapy 2 minutes

6/24 bike to Exchange, Tue: 3 @ 12:00/mi, bike home

6/25 Wed: bike to track

1.25 mile warm up @ 12:00

0.25 miles of strides:

Stride 100 m @ 11:30/mi, drills 2 min

Stride 100 m @ 11:00/mi, drills 2 min

Stride 100 m @ 10:30/mi, drills 2 min

Stride 100 m @ 10:00/mi, drills 2 min

1 mile speed workout:

4 x 400= 1:57 each or 7:54/1600m 

1 min rest (do drills between each)

0.5 cool down

biked home

6/26 Thu: biked to park, 3 @ 12:00/mi, biked home

6/27 Fri: 3 @ 12:00/mi

6/28 Sat: 0.5 @ 10:00, biked to Riverside easy, 5K @ 10:00/mi, biked to Rec Center hard, core workout 5 min, PT for knee and neck 10 min, hip strength 3 min, bike home easy

Weekly mileage: 18.5 miles

6/30 Mon: biked to Riverside, 1 warm up @ 11:00, 2 mi tempo @ 8:55/mi, cool down 0.1 (total run 3.1 mi) biked home, R inner lower knee swoll up and was catching afterwards,  core workout 5 min, PT for knee and neck 10 min, hip strength 3 min, bike home easy

7/1 Tue Goal: bike to Riverside easy, Tue: 3.1 @ 11:00/mi, bike to Rec Center hard, core workout 5 min, PT for knee and neck 10 min, hip strength 3 min,  bike home easy

7/2 Wed Goal: bike to track easy

0.75 mile warm up @ 11:00

0.25 miles of strides:

Stride 100 m @ 11:00/mi, drills 2 min

Stride 100 m @ 10:00/mi, drills 2 min

Stride 100 m @ 9:00/mi, drills 2 min

Stride 100 m @ 8:00/mi, drills 2 min

1 mile speed workout:

4 x 400= 1:55 each or 7:40/1600m 

1 min rest (do drills between each)

1.1 mi cool down @ 11:00 (total 3.1 miles)

bike home

7/3 Thu Goal: bike to Riverside easy, Tue: 3.1 @ 11:00/mi, bike to Rec Center hard, core workout 5 min, PT for knee and neck 10 min, hip strength 3 min,  bike home easy

7/4 Fri Goal: bike to Riverside easy, Tue: 3.1 @ 11:00/mi, bike to Rec Center hard, core workout 5 min, PT for knee and neck 10 min, hip strength 3 min,  bike home easy

7/5 Sat Goal: bike to Riverside easy, 0.4 warm up, 5K @ 9:55/mi, bike to Rec Center hard, core workout 5 min, PT for knee and neck 10 min, hip strength 3 min, bike home easy

Then if you do all the workouts for the week without injury, and keep up with chores and healthy meal prepping and keeping stress down, you can increase the speed the next week!!!

Old Plan:

Mon:

AM (2.2): 3 x 100m strides, dynamic stretches, Tempo: 2 miles at 30:04/10K or 4:49/mi pace or 3000m = 8:58 (American record pace by Alicia Monson), 5 min rest while change shoes

NOON (2.2): 2.2 mi @ 7:00

PM (2.2): 2.2 mi @ 7:00

TueThu/Fri:

AM (2.2): 2.2 mi @ 7:00

NOON (2.2): 2.2 mi @ 7:00

PM (2.2): 2.2 mi @ 7:00

Wed (2.24): 0.62 warm up (1000 m):

jog 200 m @ 10:00/mi, drills 30 sec

Stride 100 m @ 9:00/mi, drills 30 sec

Stride 100 m @ 8:00/mi, drills 30 sec

Change into flats

Stride 100 m @ 7:00/mi, drills 1 min

Stride 100 m @ 6:30/mi, drills 1 min

Stride 100 m @ 6:00/mi, drills 1 min

Stride 100 m @ 5:30/mi, drills 1 min

Stride 100 m @ 5:00/mi, drills 1 min

Stride 100 m @ 4:30/mi, drills 1 min

1.62 mile speed workout:

3 x 400m @ :69/lap or 14:19/5K or 4:37/mi pace (5K American record pace by Alicia Monson) w/ 1 min between

2 min rest

2 x 400m @ :67 or 3000m American record pace (8:25 by Elise Cranny) w/1 min rest between

2 min rest

400= :63 or 1500m (3:55) American record pace by Shelby Houlihan

2 min rest

200m @ :29 or 800m American record pace by Athing Mu (1:55)

Wed NOON (2.2): 2.2 mi @ 7:00

Wed PM (2.2): 2.2 mi @ 7:00

Sat AM (3.2): 2 x 200m strides, 5K (Long Run) at half marathon American record pace (Weini Kelati 1:06:09, 5:03/mile, 15:39), or race as follows: every 2 weeks December 2031-March 5K's every 2 weeks, April 1500m every 2 weeks, May 800 m every 2 weeks, June Olympic Trials in whatever event I qualify for. 

Sat NOON (1.2): 1.2 mi @ 7:00

Sat PM: (2.2): 2.2 mi @ 7:00

Sun rest

May 2025:

13. 7:30 am: 0.5 @ 10:26/mi, 1 @ 8:20/mi, 0.5 @ 11:11/mi, 1 pm: 1.22 mi @ 11:33/mi

15. 8am: 0.44 mi @ 9:49/mi, 1pm: 1.55 @ 10:11/mi

16. 1.88 mi @ 11:33/mi

17. Sat 0.5 warm up, 5K= 24:14 (7:49/mile) @ sea level, 1 cool down, R popliteal fossa and front of knee hurt after, very tired and sore afterwards

18. Sun rest

19. Mon drove back from CA, sore

20. Tue 0.8 mi @ 10:30/mi.  Tired from Stephen CVS 5:45 am on and stayed up late night before driving then watching BYU track videos.

21. Wed am: 1.25 @ 11:00/mi, 1.25 @ 11:00/mi, 0.9 @ 9:57/mi, biked 15 min, eliptical 15 min

22. Thu am: 3 @ 13:00/mile, noon: 3 @ 14:00/mile, knees felt swollen and sore afterwards and towards the end

23. Fri am: 1.5 @ 10:00/mi, noon: 1.5 @ 10:00/mi

24. Sat am: 1 warm up, 0.5 @ 9:59/mi, biked 5.97 mi in 20 min hard, elliptical 2.43 mi in 20 min HR up to 170, aqua jog 20 min moderately hard, noon: 1 warm up, .50 @ 9:59/mi

25. Sun off

26. Mon am: 1.52 @ 9:59/mi, pm: 0.5 warm up, dynamic stretches, 1 mile tempo @ 9:30/mi, 0.5 cool down @ 9:59/mi, bike 10 min hard level 11 or 3 miles, elliptical 1.2 mi in 10 min hard, aqua jog 10 min hard

27. Tue, 6 am: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi, bike 10 min hard level 11 or 3 miles, elliptical 1.2 mi in 10 min hard, aqua jog 10 min hard

6 pm: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi, 

28. Wed 6am: 1 warm up, 100m stride @ 9:00/mi, 400m @ 9:00/mi, 1 min rest, 300 m @ 8:30/mi, 1 min rest, 200m @ 8:00/mi, 1 min rest, 100 m @ 7:30/mi, bike 10 min hard level 11 or 3 miles, elliptical 1.2 mi in 10 min hard, aqua jog 10 min hard

6 pm: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi 

29. Thu 6 am: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi, bike 10 min hard level 11 or 3 miles, elliptical 1.2 mi in 10 min hard, aqua jog 10 min hard

6 pm: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi, 

30. Fri Stephen was sick and house was a mess so I took a day off to clean the house,

31. Sat 7 am: 1 warm up, 2.42 mi @ 10:10/mi, right knee swollen up and stiff when finished

 pm: bike 10 min hard level 11 or 3 miles, elliptical 1.2 mi in 10 min hard, aqua jog 10 min hard

6 pm: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi, 

January 2025:

1. Wed ran on treadmill incline 4, dynamic stretches 10 min, elliptical 50 min (R 3rd metatarsal burning)

2. Thu ran on treadmill incline 4 0.31 mi, dynamic stretches, ran incline 4 23:00, felt really hard, ran incline 1 15:00, R knee hurting, strength train 10 min, bike 18:00 (hurt R knee a little).  Heart palpitations at night.  Really hungry from new diet.  Not enough protein, calories, fat.  Tired and took 2 hour nap after morning workout and Stephen was crying because I was too tired to give him attention.  Should have split workouts into 2 so I don't have to wake so early and so I'm not so tired and can have more quality workouts and less time before can take a nap with kids.  Overwhelmed by giant mess from MIL's stuff.  Ran too hard at level 4 incline.  Don't use such a steep incline since it's something I'm not used to and don't know how to compare it to normal training.  Knee hurt a little.  Overwhelmed from New Year's Resolutions to home school Stephen and everything else and had a meltdown.  Felt selfish training so much alone without kids and felt like I was neglecting them.

3. Fri walked 1 mile

4. Sat elliptical 13 min, swim 40 min, strength 5 min, ran 5.4 miles at 11:00/mi.  Knees hurt after 4.5 miles and slowed down a lot.

5. Sun tired, PMS, depressed, cloudy, trail building/hike 30 min

6. Mon (4.5) am: elliptical 15 min, bike 20 min, 1.25 warm up, 3 x 100 m strides, 800m at 100% (3:02), 7 min rest, 1 mile tempo (9:00?), 1.5 mile cool down while talking to Janeth Alder who gave me great ideas!  What a blessing!

7. Tue (3.4) am: Elliptical 15 min, arc trainer 30 min, strength 15 min, noon: 1.75 warm up, 2 x 100 m (:20, :18.9), 200 m @ 100% (:36.4), 5 min rest, 1 mile tempo (8:37?), 0.4 cool down

8. Wed (3.4) 1.75 warm up, 10 min break to take kids to drive through, 4 x 100 m (:26, :24, :25, :24/6:24/mi), mile @ 100% (7:17) with trainers (forgot my flats), 0.4 cool down, hamstrings and legs sore before  

9. Thu

10. Fri

11. Sat Nov 30 I ran 24:20, or 7:51/mi around the Greenway in Idaho Falls.

December 2024:

1. Sun nothing

2. Mon 1.4 warm up, 0.1 stride, 4 x 800m at 7:37 (3% faster), 1:15 rest, 0.5 cool down.  Asthmatic.  Coughed a lot when done.  Thirsty.  A little sick.  Tired from stress from family over Thanksgiving keeping me up Saturday night.  79 + 4 = 83

3. Tue sore throat, body aches, congestion, fatigue

4. Wed body aches, congestion, fatigue

5. Thu sick

6. Fri sick

7. Sat sick, lost voice

8. Sun sick

9. Mon sick

10. Tue sick

11. Wed sick

12. Thu 2 easy downhill, sick, 83 + 2 = 85

13. Fri 3 easy, sick, 85 + 3 = 88

14. Sat 1 easy, a little congested still, 88 + 1 = 89

15. Sun hiked 1 mile, trail maintenance 1 hour

16. Mon 1.5 warm up, 4 x 100m @ 20, 20, 20, 19, 1 min rest between, 3 min rest after, 4 x 200m 1.5 min rest between at 39 sec each, 1.5 cool down, 89 + 1.75 + 0.5 + 1.5 = 3.75 + 89 = 92.75

17. Tue ran uphill level 7 on treadmill 3 miles, sore calves after 96

18. Wed swam 1 hour

19. Thu got Christmas presents ready

20. Fri got Christmas presents ready

21. Sat packed for Christmas vacation

22. Sun wrapped Christmas presents

23. Mon wrapped Christmas presents

24. Tue wrapped Christmas presents

25. Wed Enjoyed Christmas vacation

26. Thu Enjoyed Christmas vacation

27. Fri Enjoyed Christmas vacation

28. Sat rode home, worked, drew future house plans

29. Sun drew future house plans

30. Mon Ran uphill 2.5 mi on River Trail Exchange Park to Lovers Lane

31. Tue Ran 3 miles level 

November 2024:

Beginning of training plan

Nov 4 bought new white & blue Altra shoes

11. Mon 4.3 miles +7 = 11

12. Tue 9:40 test run (30:00), felt like 75% effort, head wind on half, tail wind on half, 40 degrees.  4.3 miles + 11= 15

13. Wed 7am eliptical 20 minutes HR 161, 5K =9:45 (30:15), 15 + 4.3 = 19.3

14. Thu 7am eliptical 20 min HR 150, swim 10 min.  5K 9:54/mi = 30:44, 4.3 + 19.3 = 23.6

15. Fri 5K= 30:34 = 9:52/mi, 4.3 + 23.6= 27.9, yoga 75 min.  Calves & shins and glutes super sore.  Worried will get injured if I don't take tomorrow super light.

16.  Sat 1 mile easy.  27.9 + 1 = 28.9

17. Sun 2.5 miles easy (70%) = 25:58 = 10:23/mi, 28.9 + 2.5 = 31.4

18. Mon eliptical 20 min, swim 10 min, 4 miles.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles moderately hard = 8:30/mi, 0.4 miles cool down. 31.4 + 4 =36

19. Tue eliptical 20 min.  2 miles warm up, 0.5 mi at 8:30/mi, 0.5 cool down.   36 + 3 = 39

20. Wed no cross training.  Tired from Stephen sniffling all night the night before. 1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles moderately hard = 8:30/mi, 0.4 miles cool down.  39 + 4 = 43

21. Thu eliptical 50 min.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride.   1 mile @ 8:30/mi.  0.5 mile cool down. 43 + 3 = 46

22. Fri yoga 30 min.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride.   1 mile @ 8:30/mi.  0.5 mile cool down.  46 + 3 =49

23. Sat 26:21= 8:30/mi.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   5K (3.1) miles moderately hard.  0.4 mi cool down.  49 + 5 = 54

24. Sun 3.1 miles easy. 54 + 3 = 57

25. Mon  7am Eliptical 15 min easy, 23 min hard, pool run easy 10 min.  noon: 4 miles: 1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles at 7:51.  0.5 mile cool down.  57 + 4 = 61

26. Tue 3 miles.  1.5 warm up, 1 @ 7:51, 0.5 cool down, 61 + 3 = 64

27. Wed 4 miles: 1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles at 7:51.  0.5 mile cool down.  64 + 4 = 68

28. Thu 3 miles.  1.5 warm up, 1 @ 7:51, 0.5 cool down, 68 + 3 = 71

29. Fri 3 miles.  1.5 warm up, 1 @ 7:51, 0.5 cool down, 71 + 3 = 74

30. Sat 1.5 warm up, 3.1 @ 7:51 (5K = 24:20), 0.4 cool down, knees shot, 74 + 5 = 79