3/12
20 min

21:30 - corner

3/13
rest

SNOW DAY

3/14
20 min

SNOW DAY

3/15
rest

27 min to pharmacy

3/16
20 min

30 min to bank

3/17
rest

30 min walk afterschool

3/18
20 min

21:00 - corner

3/19
30 min EZ

26:39 - "O" sign

3/20
25 min w/hills

20:00 w/2xhills

3/21
25 min EZ

26:00 EZ :0)

3/22
30 min incl 5x1:00 fast (1 min recovery)

24:00 fartlek x5

3/23
35 min EZ

32:46 completed

3/24
rest

3/25
5 min warmup
20 min race pace
(8:45 mile pace)

:0( not accomplished

3/26
40 min EZ

44 minutes :0)

3/27
30 min w/hills

31:53 w/3xhills

3/28
25 min EZ

20min intervals (am)
33:40 EZ (pm)
(old school)

3/29
40 min incl. 10x1:00 fast (1 min recovery)

full body weights (am)
26:33 intervals x9

3/30
40 min EZ

sprained ankle

3/31
rest

sprained ankle

4/1
5 min warmup
20 min (race pace)
(8:30 mile pace)

sprained ankle

4/2
50 min EZ

sprained ankle

4/3
35 min w/hills

31:20 EZ/medium
(old school)

4/4
25 min EZ

20:17

4/5
5 min warmup
6x2:00 (90 sec. recov.)

25:00 6x1:30-2:00

4/6
45 min EZ

Home: 57:31 EZ
(5 miles)

4/7
rest

4/8
4x5:00 (2 min recov.)
10:00 warm up
14:00 pace (2 recov)
5:00 pace

4/9
60 min EZ

50:24

4/10
30 min w/hills

32:36 w/6xhills

4/11
25 min EZ

20-medium

4/12
5 min warmup
5x3:00 min (1 min rec)

2x"step-up"
3x"continuos 400's"

4/13
40 min EZ

25:35 med-hard

4/14
rest

4/15
3x8:00 (3 min recov.)

74:31 w/hills

4/16
70 min EZ

34:33 EZ/Med

4/17
30 min. w/hills

23:00 treadmill
1 lap @7.0; speedwalk @ 4.2

4/18
30 min EZ

400-800 workout

4/19
5 min warmup
4,3,2,1,2,3,5 min fast
(1 min rec)

off

4/20
30 min EZ

off

4/21
rest

29:45 old school

4/22
25 min (race pace)
(attempt 8:00 pace)

4/23
60 min EZ

Hwy C to 97 run

4/24
rest

off

4/25
10 min warm
800 (2:15 lap) (no recov)
800 (2:00 lap)
6-8 min jog/walk
2x200 all out (2-3 min)
10 min cooldown

med to Bank

4/26
25 min med

off

4/27
20 min EZ

Airport EZ (35:00)

4/28
rest

off

4/29
Wis. Rapids 5K

29:37 BAD RACE
SICK!

4/30
rest

off

5/1
30 min steady

sick

5/2
rest

sick

5/3
45 min EZ

recuperate

5/4
10 min
Cont. 400's x 2
(100 walk, 100 jog, 100 stride, 100 pace)
10 min

45:00 EZ

5/5
rest

Cont. 400's

5/6
20 min fast

off

5/7
90 min EZ

off

5/8
40 min w/hills

49:18 Lake Drive loop w/5x hills

5/9
20 min
4x 1:30 (1 min)
20 min

5/10
60 min EZ

5/11
20 min (1 min fast/1min EZ)

21:16 long school loop

5/12
rest

5/13
25 min fast

28:35 Brook Drive

5/14
50 min EZ

59:51 Julie/H/Swiss Chalet Rd

5/15

24:00 Lake Drive loop w/Julie

5/16
10 min
400 (2:10 lap) (60 sec)
800 (2:00 lap) (2 min)
400 (1:50 lap) (no rec)
800 (2:00 lap) DID 400
Cont. 400's x 4

5/17
25 min med

22:00 EZ Long loop

5/18
20 min EZ

15:00 EZ
10:00 walk
5-10 EZ

5/19
rest

5/20
rest
Packet pickup

5/21
Green Bay 5K

26:53--Pleased!

5/22
30 min EZ

30:00 old school

5/23
30 min steady
(Airport run)

Alvina's 30:23

5/24
3x5 min run (3 min jog)
(chalk run)

5/25
20 min (1 min fast/ 1 min EZ)

5/26
35 min steady

5/27
rest

5/28
90 min EZ

5/29 (Memorial)
40 min fartlek

5/30
6x5 min (2 min)

5/31
60 min EZ

6/1
30 min med

6/2
rest

6/3
LaCrosse 5K race

6/4
75 min EZ

6/6
35 min med

6/7(Last day school)
rest

6/8
20 min EZ

6/9
rest

6/10
Baldwin Ultra-challenge (10/5 K back-to-back)

6/11
rest

6/12
35 min EZ

6/13
45 min med

airport (36:15)

6/14
rest

6/15
2-3-4-5 fast (1,2,3)

6/16
rest

6/17
60 min EZ

6/18
70 min EZ

6/20
rest

6/21
70 min EZ

6/22
rest

6/23
6x200m hills

6/24
rest

6/25
100 min EZ

6/26
30 min quick

6/27
rest

30 min med

6/28
50 min EZ

6/29
rest

6/30
45 min EZ

7/1
rest

7/2
60 min EZ

7/3
rest

7/4
4 x 2:00 quick (2 min)

50 min EZ

7/5
60 min EZ

40 min EZ, 16 min fartlek

7/6
20 min med

40 min cardio

7/7

7/8
MACC 5K Race

25:47 (3rd age)

7/9
45 min EZ

8 miles (84:03)

7/10
rest

7/11
rest

60 min EZ

7/12
60 min EZ

7/13
rest

50 min med

7/14
45 min quick pace

7/15
rest

7/16
60 min EZ

7/17
rest

30 EZ

7/18
30 min EZ

7/19
rest

7/20
30 min EZ

31 EZ

7/21
rest

7/22
Wildrose Half-marathon

2:17:16 (2nd age)

7/25
4 miles EZ

7/27
4 miles med

7/28

4 miles (39:58)

7/29

~10 miles (1:49)

7/30
8 miles

8/1
5 miles incl 6:00 TUT
(total uphill time)

3 miles

8/3
7 miles

8/6
10 miles

8/7

5 miles (48 min)

8/8
5 miles incl. 6:00 TUT

5 miles (48 min)

8/10
7 miles

8/12
Hurley Marathon Relay
2:21:28 (me)
2:28.?? (Julie)
4:50:36 (total)
11th (of 11) - group

8/13
12 miles

8/15
5 miles incl 7:00 TUT

8/16

30 min SI on treadmill

8/17
8 miles

8/20
12 miles

8/22
5 miles incl 7:00 TUT

8/24
8 miles

8/27
14 miles

8/29
5 miles incl 3x3:00 interval

8/31
4 miles

9/2
6 miles
Stacey's wedding

9/3
5 miles

9/5
5 miles incl. 8:00 TUT

9/9

5 miles

9/10
16 miles

10 miles

9/12
5 miles incl. 8:00 TUT

9/14
9 miles

9/16
Barron Half
2:22:31--UGH
AWFUL Day!

9/17

9/19
5 miles incl 9:00 TUT

9/21
10 miles

9/23

10 miles

9/24
20 miles

12 miles

9/26
5 miles incl 9:00 TUT

9/28
10 miles

9/30
4 miles

10/1
10 miles

10/3
3 miles incl 3x3:00 intervals

10/5
5 miles

10/7
3 miles incl 3x2:00 intervals

10/8
5 miles

10/10
3 miles incl 3x2:00 intervals

10/12
3 mile jog

10/13
2 mile jog

10/14
Ashland Marathon