Physical Training Log Updates (2022 Onward)
Physical Training Log Updates (2022 onward)
DOB: 07/24/1997
2010 - 2011
Infrequent Running
2012 - 2017
Intense Daily Training @ SPX HS & UGA
Diverse Daily Workout/Bodybuilding Regimen
2018
Sporadic Running + Consistent Bodybuilding
2019
Very Scarce Running + Inconsistent Bodybuilding
2020
Sporadic Running + Consistent Bodybuilding
2021
Very Scarce Running + Frequent Bodybuilding
2022
January - February
Occasional Running + Daily Bodybuilding
March
Running ~30 Min. 2-4 Times/Week
Daily Bodybuilding
Early-Mid April
Running 40+ Min. 3-5 Times/Week
Daily Bodybuilding
Mid-Late April
Running 40-45 Min. Daily
Daily Bodybuilding
April 23rd:
Continuous 4800m Tempo
(1600m Splits - 6:52, 6:47, 6:42)
Continuous 25 Min. Cooldown
April 27th:
Morning 6+ Miles @ 7:00-7:30/mile
Evening 400m @ 60 sec.
May 1st:
10 Min. Warmup & Strides
400m @ 58 sec.
35 Min. Cooldown
May 2nd:
OFF
May 3rd:
50 Min. Run
May 4th:
50 Min. Run
May 5th:
50 Min. Run
May 6th:
55 Min. Run
Brief Upper Body Workout
May 7th:
61 Min. Run
Brief Upper Body Workout
May 8th:
72 Min. Run
Brief Upper Body Workout
May 9th:
62 Min. Run
May 10th:
36 Min. Run
May 11th:
15 Min. Warmup & Strides
400m @ 57 sec.
42 Min. Cooldown
Brief Upper Body Workout
May 12th:
70 Min. Run
May 13th:
73 Min. Run
Brief Upper Body Workout
May 14th:
52 Min. Run
May 15th:
58 Min. Run
May 16th:
15 Min. Warmup
1600m @ 5:41
2:45 Rest
1200m @ 3:59
2:45 Rest
800m @ 2:31
2:45 Rest
400m @ 70 sec.
400m Jog
400m @ 71 sec.
400m Jog
400m @ 69 sec.
200m Jog
200m @ 31 sec.
200m Jog
200m @ 30 sec.
15 Min. Cooldown
May 17th:
15 Min. Run
15 Min. Stationary Bike
Brief Upper Body Workout
May 18th:
30 Min. Stationary Bike
May 19th:
15 Min. Warmup
3200m @ 11:53 (5:59, 5:54)
5:00 Rest
800m @ 2:30
400m Jog
400m @ 65 sec.
400m Jog
400m @ 64 sec.
600m Jog
200m @ 28 sec.
20 Min. Cooldown
May 20th:
61 Min. Run
Brief Upper Body Workout
May 21st:
77 Min. Run
May 22nd:
Moderate Upper Body Workout
May 23rd:
30 Min. Outdoor Bike
15 Min. Jog
May 24th:
10 Min. Warmup
800m @ 2:03
10 Min. Warmup
5000m @ 16:42
45 Min. Cooldown
May 25th:
63 Min. Run
15 Min. Stationary Bike
Brief Upper Body Workout
May 26th:
70 Min. Outdoor Bike
15 Min. Run
May 27th:
90 Min. Run
May 28th:
20 Min. Warmup & Strides
1600m @ 5:07
5:00 Rest
1000m @ 3:03
400m Jog
400m @ 67 sec.
400m Jog
400m @ 67 sec.
800m Jog
1000m @ 3:01
400m Jog
400m @ 66 sec.
400m Jog
400m @ 64 sec.
200m Walk
200m @ 27 sec.
200m Walk
200m @ 27 sec.
15 Min. Cooldown
May 29th:
70 Min. Outdoor Bike
Moderate Upper Body Workout
May 30th:
25 Min. Run
May 31st:
5 Min. Warmup
400m @ 54 sec. [New PR]
15 Min. Warmup
3000m @ 9:18
50 Min. Cooldown
June 1st:
45 Min. Stationary Bike
20 Min. Run
Brief Upper Body Workout
June 2nd:
95 Min. Run (70/95 Min. on Artificial Grass)
June 3rd:
20 Min. Run
45 Min. Stationary Bike
Moderate Upper Body Workout
June 4th:
OFF (Severe Left Foot Pain)
June 5th:
10 Min. Warmup
3400m @ 12:32 (0:44, 5:55, 5:53)
3:00 Rest
200m Jog
200m @ 30 sec.
200m Jog
200m @ 30 sec.
200m Jog
200m @ 29 sec.
200m Jog
200m @ 29 sec.
200m Jog
200m @ 27 sec.
10 Min. Cooldown
June 6th:
30 Min. Outdoor Bike
20 Min. Run
June 7th:
5 Min. Warmup
800m @ 2:00 [New PR]
10 Min. Warmup
5000m @ 16:03
40 Min. Cooldown
June 8th:
50 Min. Run
15 Min. Stationary Bike
Brief Upper Body Workout
June 9th:
30 Min. Run
40 Min. Run (Barefoot on Artificial Grass)
10 Min. Jog
15 Min. Walk
20 Min. Stationary Bike
June 10th:
35 Min. Outdoor Bike
10 Min. Warmup
4000m @ 14:23 (5:52, 5:48, 2:42)
4:00 Rest
800m Jog
400m @ 66 sec.
400m Jog
400m @ 66 sec.
400m Jog
400m @ 66 sec.
400m Jog
400m @ 65 sec.
400m Jog
400m @ 65 sec.
400m Jog
400m @ 64 sec.
15 Min. Cooldown
June 11th:
15 Min. Run
50 Min. Run (Barefoot on Artificial Grass & Track)
15 Min. Run
25 Min. Stationary Bike
Brief Upper Body Workout
June 12th:
20 Min. Run
10 Min. Walk (Barefoot)
25 Min. Run (Barefoot on Artificial Grass)
15 Min. Jog
20 Min. Stationary Bike
June 13th: OFF (Mild Left Foot Pain)
June 14th:
10 Min. Warmup
400m @ 55 sec.
1500m @ 4:19
3000m @ 10:04
50 Min. Cooldown
June 15th:
85 Min. Outdoor Bike
25 Min. Run (on Artificial Grass & Track)
Brief Upper Body Workout
June 16th:
25 Min. Run
5 Min. Walk (Barefoot)
20 Min. Run (Barefoot on Artificial Grass)
10 Min. Walk (Barefoot)
20 Min. Run (Barefoot on Artificial Grass)
15 Min. Run
June 17th:
10 Min. Run
10 Min. Rain Delay
100 Min. Run (75/100 Min. on Track)
*FIRST PAIN-FREE RUN SINCE 06/01/2022*
Brief Upper Body Workout
June 18th:
50 Min. Stationary Bike
June 19th:
55 Min. Run (Mild Ankle Sprain)
30 Min. Walk
June 20th:
5 Min. Warmup
1500m @ 4:19
65 Min. Cooldown
25 Min. Walk
June 21st:
Moderate Upper Body Workout
June 22nd:
OFF (Injury Management)
June 23rd:
OFF (Injury Management)
June 24th:
OFF (Injury Management)
June 25th:
Brief Upper Body Workout
June 26th:
OFF
June 27th:
30 Min. Run
70 Min. Stationary Bike
Moderate Upper Body Workout
June 28th:
40 Min. Run
60 Min. Stationary Bike
June 29th:
15 Min. Warmup
5000m @ 18:29 (5:59, 5:58, 5:51, 0:39)
5:00 Rest
400m @ 64 sec.
15 Min. Cooldown
30 Min. Stationary Bike
June 30th:
40 Min. Run
20 Min. Stationary Bike
July 1st:
15 Min. Warmup
8000m @ 29:27 (5:58, 5:58, 5:56, 5:55, 5:40)
400m Walk
2:00 Rest
400m @ 62 sec.
Brief Upper Body Workout
July 2nd:
30 Min. Run
July 3rd:
OFF
July 4th:
10 Min. Warmup
10000m @ 34:17 (16:21, 17:56)
50 Min. Cooldown
July 5th:
35 Min. Run
Brief Upper Body Workout
35 Min. Stationary Bike
July 6th:
55 Min. Run
30 Min. Stationary Bike
July 7th:
45 Min. Run
55 Min. Stationary Bike
Brief Upper Body Workout
July 8th:
20 Min. Warmup (Minor Ankle Sprain)
2 x 200m Strides
1600m @ 5:26
400m Walk
1600m @ 5:23
400m Walk
5:00 Rest
1600m @ 5:19
400m Walk
1600m @ 5:14
200m Walk
200m @ 28 sec.
200m Walk
200m @ 28 sec.
400m Jog
2:00 Rest
400m @ 64 sec.
20 Min. Cooldown
July 9th:
OFF
July 10th:
60 Min. Stationary Bike
Brief Upper Body Workout
60 Min. Stationary Bike
July 11th:
OFF
July 12th:
105 Min. Run
15 Min. Stationary Bike
Brief Upper Body Workout
July 13th:
OFF (Severe Toe Infection)
July 14th:
Moderate Upper Body Workout
July 15th:
40 Min. Stationary Bike
July 16th:
35 Min. Run
25 Min. Stationary Bike
July 17th:
65 Min. Stationary Bike
July 18th:
50 Min. Run
30 Min. Stationary Bike
Brief Upper Body Workout
July 19th:
5 Min. Warmup
8.2 Mile Hilly Tempo Run @ 6:30/mile
July 20th:
20 Min. Warmup
100 Min. Run
5 Min. Walk
15 Min. Cooldown
Extensive Upper Body Workout
35 Min. Run (Barefoot)
July 21st:
60 Min. Run (Mild Left Foot Pain)
July 22nd:
10 Min. Warmup
2000m (Uphill) @ 9:18
16 Min. Cooldown
45 Min. Run
July 23rd:
OFF
July 24th:
OFF
July 25th:
Moderate Upper Body Workout
July 26th:
30 Min. Warmup
4.2 Mile Tempo Run @ 6:05/mile
4 x 100m Strides
10 Min. Cooldown
Moderate Upper Body Workout
July 27th:
2 Mile Walk
47 Min. Run
10 Min. Walk
31 Min. Jog
July 28th:
60 Min. Run
Brief Upper Body Workout
25 Min. Stationary Bike
2 Mile Walk
July 29th:
53 Min. Run
200m @ 32 sec.
200m Jog
200m @ 31 sec.
200m Jog
200m @ 30 sec.
200m Jog
200m @ 29 sec.
35 Min. Stationary Bike
2 Mile Walk
July 30th:
OFF
July 31st:
Moderate Upper Body Workout
August 1st:
40 Min. Stationary Bike
77 Min. Run
5 x 40m (Uphill) Sprints
August 2nd:
48 Min. Stationary Bike
25 Min. Warmup
2 Mile Tempo Run @ 12:24 (6:14, 6:10)
5 Min. Jog
2 Mile Tempo Run @ 12:19 (6:13, 6:06)
4 x 100m Strides
12 Min. Cooldown
August 3rd:
120 Min. Stationary Bike
Brief Upper Body Workout
60 Min. Run
August 4th:
11 Min. Warmup
2 x 100m Strides
1600m @ 4:59 (75, 75, 76, 72)
400m Walk
800m @ 2:27
400m Walk
400m @ 71 sec.
400m Jog
400m @ 67 sec.
400m Jog
400m @ 69 sec.
400m Jog
400m @ 65 sec.
15 Min. Cooldown
August 5th:
30 Min. Run
August 6th:
5 Min. Warmup
2 x 100m Strides
4 Miles @ 20:56 (5:11, 5:11, 5:25, 5:09)
10 Min. Cooldown
2 x 100m Strides
30 Min. Run
35 Min. Stationary Bike
August 7th:
33 Min. Stationary Bike
Brief Upper Body Workout
August 8th:
60 Min. Stationary Bike
80 Min. Run
4 x 100m Strides
August 9th:
1 Mile Walk
10 Min. Warmup
2 x 100m Strides
5000m @ 18:21 (5:54, 5:57, 5:52, 0:37)
200m Walk
400m @ 71 sec.
400m Jog
400m @ 73 sec.
400m Jog
400m @ 69 sec.
400m Jog
400m @ 64 sec.
10 Min. Cooldown
20 Min. Jog
August 10th:
1.5 Mile Walk
75 Min. Stationary Bike
67 Min. Run
August 11th:
81 Min. Stationary Bike
Moderate Upper Body Workout
2 Mile Walk
30 Min. Run (on Grass)
10 Min. Warmup
4 x 100m Strides
10 Min. Cooldown
August 12th:
OFF
August 13th:
OFF
August 14th:
125 Min. Stationary Bike
August 15th:
2 Mile Walk
56 Min. Run
Brief Upper Body Workout
37 Min. Run
August 16th:
2 Mile Walk
83 Min. Stationary Bike
10 Min. Warmup
2 Mile Tempo Run @ 12:17 (6:10, 6:07)
5:00 Rest
2 Mile Tempo Run @ 12:00 (6:01, 5:59)
10 Min. Cooldown
August 17th:
2 Mile Walk
10 Min. Warmup
Moderate Upper Body Workout
60 Min. Run
August 18th:
66 Min. Stationary Bike
12 Min. Warmup
4 x 50m Strides
1000m @ 3:18
4:00 Rest
1000m @ 3:12
24 Min. Cooldown
August 19th:
Brief Upper Body Workout
August 20th:
OFF
August 21st:
67 Min. Run
43 Min. Stationary Bike
August 22nd:
2 Mile Walk
60 Min. Run
Extensive Upper Body Workout
30 Min. Run
4 x 100m Strides
August 23rd:
2 Mile Walk
15 Min. Warmup
2 Mile Tempo Run @ 12:05 (6:04, 6:01)
4 Min. Jog
2 Mile Tempo Run @ 11:55 (5:58, 5:57)
4 x 100m Strides
15 Min. Cooldown
55 Min. Stationary Bike
August 24th:
2 Mile Walk
60 Min. Stationary Bike
65 Min. Run
August 25th:
26 Min. Warmup
800m @ 2:45
3:20 Rest
800m @ 2:37
3:20 Rest
800m @ 2:34
3:20 Rest
800m @ 2:34
3:20 Rest
800m @ 2:33
3:20 Rest
800m @ 2:30
25 Min. Cooldown
August 26th:
2 Mile Walk
70 Min. Stationary Bike
Moderate Upper Body Workout
August 27th:
OFF
August 28th:
68 Min. Stationary Bike
August 29th:
2 Mile Walk
75 Min. Run
August 30th:
2 Mile Walk
Moderate Upper Body Workout
60 Min. Stationary Bike
18 Min. Run
5 x 100m Strides
August 31st:
2 Mile Walk
68 Min. Run
September 1st:
2 Mile Walk
Brief Upper Body Workout
September 2nd:
60 Min. Stationary Bike
17 Min. Warmup
2 x 200m Strides
4 x 100m Strides
4 x 50m Strides
58 Min. Run
September 3rd:
OFF
September 4th:
20 Min. Jog
September 5th:
20 Min. Jog
20 Min. Walk
23 Min. Run
35 Min. Stationary Bike
September 6th:
1.5 Mile Walk
17 Min. Jog
35 Min. Run
September 7th:
1.5 Mile Walk
49 Min. Stationary Bike
Brief Upper Body Workout
62 Min. Run
4 x 100m Strides
September 8th:
1.5 Mile Walk
September 9th:
61 Min. Stationary Bike
Brief Upper Body Workout
September 10th:
OFF
September 11th:
50 Min. Run
46 Min. Stationary Bike
September 12th:
2 Mile Walk
Brief Upper Body Workout
67 Min. Run
4 x 100m Strides
September 13th:
2 Mile Walk
16 Min. Warmup
2 Mile Tempo Run @ 12:02 (5:52, 6:10)
5:00 Rest
2 Mile Tempo Run @ 12:08 (6:01, 6:07)
16 Min. Cooldown
26 Min. Stationary Bike
September 14th:
2 Mile Walk
60 Min. Run
September 15th:
2 Mile Walk
23 Min. Jog
33 Min. Stationary Bike
34 Min. Run
Moderate Upper Body Workout
September 16th:
12 Min. Jog
48 Min. Run
60 Min. Stationary Bike
September 17th:
18 Min. Jog
Brief Upper Body Workout
61 Min. Outdoor Bike
26 Min. Walk
September 18th:
OFF
September 19th:
2 Mile Walk
79 Min. Stationary Bike
62 Min. Run
24 Min. Walk
September 20th:
2 Mile Walk
16 Min. Warmup
2 Mile Tempo Run @ 12:17 (6:08, 6:08)
5:00 Rest
2 Mile Tempo Run @ 11:58 (6:00, 5:58)
5:00 Rest
2 Mile Tempo Run @ 11:26 (5:43, 5:42)
10 Min. Cooldown
Brief Upper Body Workout
10 Min. Jog
September 21st:
2.5 Mile Walk
70 Min. Stationary Bike
67 Min. Run
September 22nd:
2 Mile Walk
11 Min. Warmup
8 x 400m @ 75 sec. (on 2:30 cycle)
20:00 Rest
400m @ 58 sec.
14 Min. Cooldown
1600m @ 5:21 (86, 81, 78, 74)
4:00 Rest
1600m @ 5:05 (78, 77, 75, 72)
4:00 Rest
400m @ 68 sec.
1:00 Rest
400m @ 63 sec.
25 Min. Cooldown
September 23rd:
63 Min. Outdoor Bike
5 Min. Warmup
16 x 400m @ 73 sec. (on 2:30 cycle)
1:15 Rest
400m @ 61 sec.
10 Min. Cooldown
30 Min. Walk
45 Min. Stationary Bike
September 24th:
OFF
September 25th:
16 Min. Jog
34 Min. Run
46 Min. Stationary Bike
September 26th:
15 Min. Warmup
2 x 100m Strides
6400m @ 22:47 (5:53, 5:48, 5:38, 5:27)
400m Jog
400m @ 70 sec.
400m Jog
400m @ 68 sec.
400m Jog
400m @ 68 sec.
400m Jog
400m @ 63 sec.
15 Min. Cooldown
25 Min. Walk
September 27th:
2 Mile Walk
30 Min. Stationary Bike
15 Min. Warmup
6500m Tempo Run @ 23:29
15 Min. Cooldown
Brief Upper Body Workout
September 28th:
2 Mile Walk
45 Min. Stationary Bike
75 Min. Run
September 29th:
2 Mile Walk
42 Min. Stationary Bike
25 Min. Run
13 Min. Jog
Moderate Upper Body Workout
70 Min. Stationary Bike
September 30th:
40 Min. Run
5000m @ 17:07 (5:43, 5:31, 5:19, 0:32)
16 Min. Cooldown
32 Min. Stationary Bike
October 1st:
10 Mile Jog
80 Min. Stationary Bike
October 2nd:
71 Min. Run
35 Min. Stationary Bike
October 3rd:
20 Min. Walk
48 Min. Stationary Bike
Brief Upper Body Workout
October 4th:
56 Min. Stationary Bike
2 Mile Walk
43 Min. Run
6 Min. Warmup
2 Mile Tempo Run @ 11:54 (5:59, 5:55)
5 Min. Jog
2 Mile Tempo Run @ 11:31 (5:46, 5:45)
5 Min. Jog
5:00 Rest
2 Mile Tempo Run @ 10:59 (5:32, 5:27)
14 Min. Cooldown
October 5th:
2 Mile Walk
85 Min. Run
Brief Upper Body Workout
October 6th:
2 Mile Walk
66 Min. Run
34 Min. Stationary Bike
October 7th:
2 Mile Walk
10 Min. Warmup
2 x 100m Strides
1600m @ 5:13
400m Jog
200m Walk
5000m @ 16:47 (5:31, 5:27, 5:14, 0:34)
400m Jog
2:00 Rest
1600m @ 4:52
400m Jog
400m @ 66 sec.
800m Jog
1:00 Rest
400m @ 61 sec.
17 Min. Cooldown
October 8th:
100 Min. Run
October 9th:
25 Min. Walk
Moderate Upper Body Workout
October 10th:
2 Mile Walk
20 Min. Warmup
8000m @ 28:35 (5:53, 5:51, 5:47, 5:43, 5:18)
20 Min. Cooldown
October 11th:
63 Min. Run
4 x 50m Strides
2 Mile Walk
October 12th:
71 Min. Run
2 Mile Walk
October 13th:
11 Min. Warmup
2 x 100m Strides
5200m @ 18:07 (5:43, 5:41, 5:28, 1:15)
5:00 Rest
400m @ 68 sec.
2:30 Rest
400m @ 64 sec.
1:00 Rest
200m @ 29 sec.
22 Min. Cooldown
1.5 Mile Walk
October 14th:
58 Min. Stationary Bike
October 15th:
37 Min. Run
October 16th:
5 Min. Warmup
2 x 100m Strides
10 Miles @ 54:12 (5:04, 5:04, 5:00, 5:25, 5:37, 5:34, 5:43, 5:53, 5:29, 5:19) [New PR]
38 Min. Cooldown
2 x 100m Strides
October 17th:
57 Min. Stationary Bike
2 Mile Walk
Extensive Upper Body Workout
16 Min. Jog
October 18th:
2.5 Mile Walk
October 19th:
30 Min. Run
1.5 Mile Walk
12 Min. Warmup
2 x 100m Strides
5000m @ 16:21 (5:15, 5:10, 5:31, 0:25)
38 Min. Cooldown
5 x 100m Strides
October 20th:
2 Mile Walk
19 Min. Warmup
2 x 100m Strides
3200m @ 11:51 (5:57, 5:54)
800m Jog
3200m @ 11:49 (5:57, 5:51)
800m Jog
3200m @ 11:42 (5:57, 5:44)
800m Jog
17 Min. Cooldown
October 21st:
65 Min. Run
Brief Upper Body Workout
2 Mile Walk
25 Min. Run
October 22nd:
OFF
October 23rd:
19 Min. Warmup
2 x 100m Strides
3200m @ 11:46 (5:55, 5:51)
800m Jog
3:00 Rest
3200m @ 11:40 (5:52, 5:48)
800m Jog
3:00 Rest
3200m @ 11:30 (5:50, 5:40)
800m Jog
6:00 Rest
3200m @ 10:37 (5:28, 5:09)
400m Jog
400m @ 65 sec.
11 Min. Cooldown
22 Min. Jog
33 Min. Stationary Bike
October 24th:
84 Min. Run
October 25th:
11 Min. Warmup
3 x 100m Strides
1600m @ 5:28
800m Jog
1600m @ 5:23
800m Jog
1600m @ 5:14
800m Jog
1600m @ 5:06
800m Jog
3:00 Rest
1600m @ 4:59
200m Jog
200m @ 30 sec.
200m Jog
1:00 Rest
200m @ 30 sec.
8 Min. Cooldown
41 Min. Jog
October 26th:
Moderate Upper Body Workout
66 Min. Run
October 27th:
12 Min. Warmup
26 x 100m Strides @ 14-16 sec.
200m Walk
200m @ 30 sec.
200m Walk
200m @ 29 sec.
200m Walk
200m @ 29 sec.
200m Walk
200m @ 28 sec.
42 Min. Cooldown
October 28th:
30 Min. Run
October 29th:
5 Min. Warmup
2 x 100m Strides
5000m @ 16:04
37 Min. Cooldown
40 Min. Run
October 30th:
56 Min. Run
36 Min. Stationary Bike
October 31st:
110 Min. Run
43 Min. Stationary Bike
November 1st:
32 Min. Run
Extensive Upper Body Workout
November 2nd:
60 Min. Run
53 Min. Stationary Bike
20 Min. Walk
12 Min. Warmup
4 x 100m Strides
2 Miles @ 10:44 (5:26, 5:17)
4:00 Rest
400m Walk
2 Miles @ 10:23 (5:11, 5:12)
5 Min. Cooldown
November 3rd:
67 Min. Run
35 Min. Run
5 x 100m Strides
Brief Upper Body Workout
November 4th:
10 Min. Warmup
8 x 100m Strides
8 x 400m on 2:00 cycle (71, 69, 69, 69, 69, 68, 68, 65)
200m Walk
200m @ 30 sec.
15 Min. Cooldown
8 Min. Warmup
8400m @ 30:14 (5:57, 5:55, 5:49, 5:46, 5:31, 1:14)
8 Min. Cooldown
November 5th:
30 Min. Walk
45 Min. Run
Brief Upper Body Workout
2 Mile Walk
45 Min. Stationary Bike
November 6th:
OFF
November 7th:
110 Min. Run (76/110 Min. on Track)
1200m Jog
27 Min. Walk
5 x 100m Strides
November 8th:
12 Min. Warmup
4 x 100m Strides
2 Miles @ 11:13 (5:40, 5:32)
400m Walk
1 Mile @ 5:16
400m Jog
400m @ 66 sec.
400m Jog
1 Mile @ 5:07
400m Walk
2 Miles @ 10:52 (5:32, 5:20)
18 Min. Cooldown
15 Min. Jog
November 9th:
77 Min. Run
6 x 100m Strides
Moderate Upper Body Workout
20 Min. Walk
20 Min. Jog
November 10th:
60 Min. Run
5:00 Rest
4 x 400m on 2:10 cycle (71, 69, 69, 66)
8 Min. Cooldown
November 11th:
36 Min. Run
November 12th:
11 Min. Warmup
4 x 100m Strides
10000m @ 32:35 (5:09, 5:03, 5:06, 5:19, 5:27, 6:31)
23 Min. Cooldown
4 x 100m Strides
41 Min. Run (Mild Right Ankle Pain)
37 Min. Stationary Bike
November 13th:
OFF
November 14th:
40 Min. Stationary Bike
40 Min. Walk
Brief Upper Body Workout
75 Min. Run (42/75 Min. on Track)
21 Min. Stationary Bike
November 15th:
66 Min. Stationary Bike
15 Min. Warmup
3 x 150m Strides
4800m @ 17:44 (5:58, 5:57, 5:49)
3:00 Rest
400m @ 71 sec.
400m Jog
400m @ 72 sec.
3:00 Rest
4800m @ 17:31 (5:58, 5:56, 5:37)
3:00 Rest
400m @ 72 sec.
400m Jog
400m @ 71 sec.
12 Min. Cooldown
16 Min. Stationary Bike
November 16th:
100 Min. Run
2 x 200m (Downhill/Uphill) Strides
27 Min. Stationary Bike
November 17th:
60 Min. Run
November 18th:
15 Min. Warmup
3 x 150m Strides
3000m @ 10:25
200m Walk
400m Jog
1000m @ 3:17
200m Walk
1000m @ 3:14
200m Walk
1000m @ 3:14
200m Walk
1000m @ 3:13
200m Walk
1000m @ 3:07
400m Jog
400m @ 69 sec.
15 Min. Cooldown
1.5 Mile Walk
November 19th:
112 Min. Run
1.5 Mile Walk
November 20th:
2 Mile Walk
November 21st:
Brief Upper Body Workout
10 Min. Warmup
3 x 150m Strides
5000m @ 17:09 (5:34, 5:32, 5:25, 0:37)
5:00 Rest
400m @ 65 sec.
200m Jog
200m @ 30 sec.
10 Min. Cooldown
November 22nd:
60 Min. Stationary Bike
November 23rd:
24 Min. Run
2 x 200m (Uphill) Strides
November 24th:
15 Min. Warmup
13.1 Miles @ 1:12:06 (5:22, 5:25, 5:23, 5:14, 5:29, 5:39, 5:21, 5:45, 5:44, 5:44, 5:42, 5:32, 5:43) [New PR]
26 Min. Cooldown
5 x 100m (Downhill/Uphill) Strides
4 Min. Jog
30 Min. Walk
November 25th:
2 Mile Walk
Moderate Upper Body Workout
30 Min. Walk
November 26th:
2 Mile Walk
50 Min. Stationary Bike
November 27th:
2 Mile Walk
75 Min. Stationary Bike
November 28th:
2 Mile Walk
58 Min. Run
3 x 100m Strides (Minor Left Hamstring Strain)
November 29th:
20 Min. Warmup
3 x 150m Strides
12 x 400m w/ 400m Intermediate Jog (78, 78, 78, 78, 77, 77, 77, 77, 76, 75, 75, 68)
11 Min. Cooldown
November 30th:
62 Min. Run
December 1st:
10 Min. Warmup
4 x 100m Strides
3200m @ 10:20 (5:14, 5:06)
3:00 Rest
400m Jog
800m @ 2:25
200m Walk
400m Jog
200m @ 30 sec.
10 Min. Cooldown
December 2nd:
15 Min. Run
1 Mile Walk
December 3rd:
10 Min. Warmup
2 x 100m Strides
5000m @ 15:49 (5:10, 5:13, 5:26)
14 Min. Cooldown
December 4th:
3 Mile Walk
Extensive Upper Body Workout
December 5th:
OFF (Seasonal Recovery)
December 6th:
OFF (Seasonal Recovery)
December 7th:
OFF (Seasonal Recovery)
December 8th:
OFF (Seasonal Recovery)
December 9th:
1 Mile Walk
December 10th:
39 Min. Run
1 Mile Walk
December 11th:
1 Mile Walk
42 Min. Run
27 Min. Stationary Bike
December 12th:
2 Mile Walk
83 Min. Run
3 x 100m Strides
December 13th:
25 Min. Warmup
3 x 150m Strides
5200m @ 18:27 (5:56, 5:47, 5:28, 1:15)
400m Walk
800m @ 2:21 (71, 69)
25 Min. Cooldown
Brief Upper Body Workout
December 14th:
51 Min. Run
33 Min. Stationary Bike
December 15th:
25 Min. Warmup
3 x 100m Strides
1000m @ 3:03
400m Walk
2 Miles @ 10:38 (5:23, 5:15)
400m Walk
200m Jog
1000m @ 2:56
30 Min. Cooldown
December 16th:
61 Min. Run
30 Min. Stationary Bike
December 17th:
90 Min. Stationary Bike
Moderate Upper Body Workout
December 18th:
100 Min. Run
3 x 100m Strides
December 19th:
61 Min. Run
December 20th:
30 Min. Warmup
3 x 150m Strides
6400m @ 22:52 (5:50, 5:45, 5:41, 5:34)
400m Walk
1 Mile @ 5:00
200m Walk
200m Jog
400m @ 69 sec.
20 Min. Cooldown
December 21st:
70 Min. Run
December 22nd:
20 Min. Warmup
4 x 150m Strides
2 Miles @ 10:34 (5:18, 5:15)
200m Walk
400m Jog
1000m @ 3:00
200m Walk
600m Jog
400m @ 65 sec.
25 Min. Cooldown
December 23rd:
3 Mile Run
76 Min. Stationary Bike
December 24th:
OFF
December 25th:
122 Min. Run
3 x 100m Strides
December 26th:
71 Min. Run
December 27th:
34 Min. Warmup
3 x 150m Strides
6400m @ 22:02 (5:39, 5:37, 5:32, 5:12)
200m Walk
600m Jog
400m @ 67 sec.
26 Min. Cooldown
December 28th:
76 Min. Run
December 29th:
24 Min. Warmup
4 x 150m Strides
2400m @ 7:42 (77, 77, 77, 77, 76, 74)
200m Walk
600m Jog
400m @ 67 sec.
200m Walk
600m Jog
400m @ 65 sec.
16 Min. Cooldown
December 30th:
45 Min. Stationary Bike
Brief Upper Body Workout
December 31st:
25 Min. Run
2023
January 1st:
12 Min. Warmup
2 x 100m Strides
5000m @ 15:21 (5:00, 4:46, 5:35)
33 Min. Cooldown
4 x 100m Strides
50 Min. Stationary Bike
January 2nd:
130 Min. Run
January 3rd:
37 Min. Warmup
8400m @ 31:00 (6:07, 6:01, 6:01, 5:58, 5:38, 1:12)
2:00 Rest
800m @ 2:26 (76, 70)
18 Min. Cooldown
January 4th:
100 Min. Stationary Bike
1 Mile Jog
Brief Upper Body Workout
January 5th:
20 Min. Warmup
3 x 150m Strides
1600m @ 5:23
800m Jog
1600m @ 5:19
800m Jog
1600m @ 5:15
800m Jog
1600m @ 5:12
800m Jog
1600m @ 4:58
800m Jog
400m @ 67 sec.
16 Min. Cooldown
January 6th:
76 Min. Run
20 Min. Stationary Bike
January 7th:
140 Min. Run
2 x 100m Strides
January 8th:
66 Min. Run
26 Min. Stationary Bike
January 9th:
75 Min. Run
30 Min. Jog
January 10th:
46 Min. Stationary Bike
18 Min. Jog
65 Min. Run
January 11th:
17 Min. Warmup
3 x 150m Strides
2000m @ 6:14
1200m Jog
4000m @ 13:17 (5:23, 5:21, 2:32)
1000m Jog
1000m @ 2:56
3:00 Rest
4 x 100m Uphill Strides (w/ Intermediate Downhill Jog)
26 Min. Cooldown
Moderate Upper Body Workout
January 12th:
49 Min. Stationary Bike
76 Min. Run
January 13th:
17 Min. Warmup
2 x 200m Strides
8400m @ 29:58 (5:50, 5:49, 5:47, 5:45, 5:30, 1:15)
1:00 Rest
800m Jog
800m @ 2:21
25 Min. Cooldown
January 14th:
149 Min. Run
January 15th:
OFF
January 16th:
25 Min. Warmup
3 x 150m Strides
1200m @ 3:52
400m Jog
1200m @ 3:50
400m Jog
1200m @ 3:46
800m Jog
1200m @ 3:45
800m Jog
1200m @ 3:43
200m Walk
400m Jog
600m @ 1:46
200m Walk
400m Jog
600m @ 1:45
3:00 Rest
200m Jog
600m @ 1:41
27 Min. Cooldown
Moderate Upper Body Workout
January 17th:
75 Min. Run
41 Min. Stationary Bike
January 18th:
16 Min. Warmup
5 x 1600m w/ Intermediate 200m Walk + 200m Jog (5:19, 5:18, 5:18, 5:16, 4:59)
5 x 100m Uphill Strides (w/ Intermediate Downhill Jog)
20 Min. Cooldown
January 19th:
50 Min. Stationary Bike
January 20th:
41 Min. Run
January 21st:
16 Min. Warmup
5 Miles @ 25:22 (5:10, 5:08, 5:01, 5:10, 4:51)
48 Min. Stationary Bike
3 Mile Run
Brief Upper Body Workout
January 22nd:
156 Min. Run
January 23rd:
60 Min. Run
30 Min. Stationary Bike
25 Min. Jog
January 24th:
64 Min. Stationary Bike
15 Min. Warmup
8 x 200m Uphill Strides (w/ Intermediate Downhill Jog)
20 Min. Cooldown
Brief Upper Body Workout
January 25th:
40 Min. Jog
11 Min. Warmup
8400m @ 29:06 (5:41, 5:38, 5:36, 5:33, 5:24, 1:13)
200m Walk + 200m Jog
800m @ 2:19
15 Min. Cooldown
January 26th:
30 Min. Run (Severe Left Foot/Ankle Pain)
15 Min. Jog
45 Min. Stationary Bike
4 Mile Run
January 27th:
10 Min. Warmup
4800m @ 16:28 (5:34, 5:31, 5:23)
200m Walk + 200m Jog
4800m @ 15:54 (5:23, 5:21, 5:09)
200m Walk + 200m Jog
400m @ 65 sec.
20 Min. Cooldown
January 28th:
25 Min. Run (Severe Left Foot Pain)
20 Min. Walk
Extensive Upper Body Workout
4 Mile Run
72 Min. Stationary Bike
January 29th:
OFF
January 30th:
14 Min. Warmup
2 Miles @ 11:00 (5:33, 5:27)
200m Walk + 600m Jog
2 Miles @ 10:34 (5:18, 5:15)
200m Walk + 600m Jog
800m @ 2:26
200m Walk + 200m Jog
400m @ 65 sec.
28 Min. Cooldown
30 Min. Stationary Bike
Moderate Upper Body Workout
January 31st:
62 Min. Stationary Bike
61 Min. Run
3 Mile Jog
February 1st:
90 Min. Run
2:00 Rest
200m Walk
800m Jog
5000m @ 18:01 (5:58, 5:51, 5:35, 0:36)
200m Walk
21 Min. Jog
4 x 200m Strides
February 2nd:
65 Min. Stationary Bike
February 3rd:
1 Mile Walk
Brief Upper Body Workout
February 4th:
11 Min. Warmup
10000m @ 32:36 (5:12, 5:11, 5:16, 5:21, 5:17, 6:19)
36 Min. Cooldown
60 Min. Stationary Bike
February 5th:
119 Min. Run (Mild Left Foot Pain)
February 6th:
48 Min. Run
56 Min. Stationary Bike
February 7th:
40 Min. Jog (Minor Left Foot Pain)
6 Mile Run
4 x 200m Strides
30 Min. Stationary Bike
February 8th:
70 Min. Run
4 x 100m Uphill Strides (w/ Intermediate Downhill Jog)
30 Min. Stationary Bike
February 9th:
13 Min. Warmup
10000m @ 36:07 (5:54, 5:53, 5:50, 5:49, 5:46, 5:38, 1:13)
2:00 Rest
200m Walk + 200m Jog
1 Mile @ 5:08
200m Walk + 200m Jog
400m @ 67 sec.
17 Min. Cooldown
February 10th:
23 Min. Run (Severe Left Foot Pain)
3 Mile Walk
Moderate Upper Body Workout
90 Min. Stationary Bike
February 11th:
15 Min. Warmup
3200m @ 11:28
200m Walk + 200m Jog
3200m @ 11:24
200m Walk + 200m Jog
3200m @ 11:18
2:00 Rest
400m Jog
3200m @ 10:54
200m Walk + 200m Jog
400m @ 70 sec.
20 Min. Cooldown
10 Min. Stationary Bike
February 12th:
92 Min. Stationary Bike
February 13th:
Brief Upper Body Workout
121 Min. Run
February 14th:
3 Mile Run
8 x 100m Uphill Strides (w/ Intermediate Downhill Walk)
1 Mile Cooldown
75 Min. Stationary Bike
February 15th:
15 Min. Warmup
6 x 1600m w/ Intermediate 200m Walk + 200m Jog (5:22, 5:19, 5:15, 5:12, 5:09, 4:57)
200m Walk + 200m Jog
400m @ 65 sec.
25 Min. Cooldown
February 16th:
48 Min. Run (Severe Left Foot Pain)
46 Min. Stationary Bike
Brief Upper Body Workout
2 Mile Run
February 17th:
125 Min. Run
February 18th:
13 Min. Warmup
200m @ 34 sec.
200m Jog
400m @ 74 sec.
400m Jog
800m @ 2:37
400m Jog
1200m @ 3:59
200m Walk + 600m Jog
1600m @ 5:11
200m Walk + 600m Jog
1200m @ 3:50
400m Jog
800m @ 2:28
400m Jog
400m @ 69 sec.
200m Jog
200m @ 31 sec.
18 Min. Cooldown
10 Min. Stationary Bike
February 19th:
OFF
February 20th:
69 Min. Run
Brief Upper Body Workout
February 21st:
15 Min. Warmup
5000m @ 17:20 (5:42, 5:35, 5:25, 0:37)
200m Walk
400m Jog
400m @ 71 sec.
400m Jog
400m @ 71 sec.
400m Jog
400m @ 67 sec.
5 Min. Jog
5 x 200m (Alternating Downhill/Uphill) Strides
15 Min. Cooldown
February 22nd:
Brief Upper Body Workout
51 Min. Run
February 23rd:
14 Min. Warmup
1200m @ 3:56
100m Walk + 300m Jog
1200m @ 3:55
100m Walk
7 Min. Cooldown
5 Min. Jog
8 Min. Warmup
1200m @ 3:53
100m Walk + 300m Jog
1200m @ 3:53
100m Walk + 300m Jog
1200m @ 3:52
100m Walk + 500m Jog
600m @ 1:48
100m Walk + 300m Jog
400m @ 67 sec.
8 Min. Cooldown
February 24th:
35 Min. Run
2 x 150m Strides
Brief Upper Body Workout
February 25th:
15 Min. Jog
February 26th:
10 Min. Warmup
2 x 100m Strides
13.1 Miles @ 1:18:43 (16:10, 34:01, 51:30, 1:14:15)
Brief Upper Body Workout
1 Mile Walk
1 Mile Jog (Severe Abdominal Pain)
15 Min. Stationary Bike
February 27th:
6.5 Mile Run @ 7:00 Avg. Pace (8:07, 7:21, 6:51, 6:50, 6:39, 6:26, 3:10)
*FIRST RUN USING WATCH WITH GPS*
Brief Lower Body Workout
15 Min. Stationary Bike
February 28th:
8 Mile Run @ 6:31 Avg. Pace (7:10, 6:38, 6:34, 6:31, 6:26, 6:24, 6:18, 6:02)
3200m @ 11:23 (5:44, 5:39)
5:00 Rest
8 x 400m on 2:30 cycle (72, 72, 72, 72, 72, 71, 71, 61)
10:00 Rest
400m @ 58 sec.
2000m Cooldown
March 1st:
25 Min. Stationary Bike
9.5 Mile Run @ 6:40 Avg. Pace (8:13, 7:14, 6:49, 6:39, 6:40, 6:22, 6:17, 6:11, 5:58, 2:50)
Brief Upper Body Workout
March 2nd:
2400m Warmup
10 x 800m on 4:00 cycle (2:34, 2:33, 2:32, 2:31, 2:30, 2:29, 2:29, 2:28, 2:27, 2:25)
4800m Cooldown
Moderate Lower Body Workout
March 3rd:
5 Miles @ 7:11 Avg. Pace (7:48, 7:00, 6:59, 6:57, 7:07)
March 4th:
10 Min. Warmup
10000m @ 32:19 (16:00, 16:19)
25 Min. Cooldown
6 Miles @ 6:43 Avg. Pace (7:20, 6:49, 6:42, 6:39, 6:27, 6:17)
March 5th:
40 Min. Stationary Bike
Moderate Lower Body Workout
March 6th:
10.5 Miles @ 6:25 Avg. Pace (6:54, 6:38, 6:32, 6:35, 6:20, 6:33, 6:20, 6:13, 6:13, 6:08, 2:53)
5 x 100m (Uphill) Strides
5000m Run
March 7th:
Brief Upper Body Workout
March 8th:
16 Miles @ 6:33 Avg. Pace (7:02, 6:44, 6:43, 6:35, 6:40, 6:38, 6:34, 6:29, 6:40, 6:25, 6:29, 6:29, 6:27, 6:27, 6:20, 6:12)
15 Min. Stationary Bike
1000m @ 3:06
3:30 Rest
1000m @ 3:05
6:30 Rest
600m @ 1:58
20:00 Rest
6 x 400m on 2:30 cycle (75, 71, 71, 70, 70, 64)
2 Miles @ 6:51 Avg. Pace (7:01, 6:41)
March 9th:
9 Miles @ 6:46 Avg. Pace (7:11, 6:52, 6:48, 6:49, 6:45, 6:50, 6:43, 6:34, 6:20)
Brief Upper Body Workout
March 10th:
Brief Lower Body Workout
8 Miles @ 6:56 Avg. Pace (7:37, 6:57, 6:53, 6:47, 6:44, 6:37, 6:55, 6:50)
4 x 100m (Alternating Downhill/Uphill)
0.5 Miles @ 7:25 Avg. Pace
March 11th:
1.33 Miles @ 7:57 Avg. Pace
5000m @ 15:41 (5:01, 4:56, 5:11, 0:32)
2 Miles @ 6:54 Avg. Pace
6.8 Miles @ 6:37 Avg. Pace (7:05, 6:35, 6:48, 6:35, 6:27, 6:31, 4:59)
3 x 100m Strides
March 12th:
18 Miles @ 6:19 Avg. Pace (7:12, 6:44, 6:38, 6:32, 6:26, 6:27, 6:26, 6:17, 6:28, 6:21, 6:17, 6:22, 6:19, 6:00, 5:58, 5:49, 5:43, 5:37)
March 13th: 10.5 Miles @ 6:23 Avg. Pace (7:02, 6:31, 6:23, 6:26, 6:32, 6:25, 6:09, 6:16, 6:23, 6:11, 2:50)
2 x 200m Strides
17 Min. Stationary Bike
March 14th:
Brief Lower Body Workout
3.8 Miles @ 6:57 Avg. Pace
4 x 500m on 6:00 cycle (1:33, 1:30, 1:24, 1:24)
3:00 Rest
4 x 200m w/ Intermediate 200m Walk (34, 32, 32, 31)
30:00 Rest
3.1 Mile Tempo Run @ 5:24 Avg. Pace (5:35, 5:29, 5:11, 0:29)
2:00 Rest
1000m Jog
1 Mile @ 4:56.4
2.25 Miles @ 6:07 Avg. Pace (6:20, 6:00, 1:26)
March 15th:
11.2 Miles @ 6:36 Avg. Pace (7:06, 6:54, 6:42, 6:33, 6:29, 6:40, 6:26, 6:33, 6:38, 6:27, 6:14, 1:13)
March 16th:
3.4 Miles @ 7:05 Avg. Pace
5.25 Mile Hilly Tempo Run @ 5:51 Avg. Pace
3.5 Mile Cooldown (Watch Malfunctioned)
March 17th:
6.5 Miles @ 7:00 Avg. Pace (7:39, 7:07, 6:57, 6:55, 6:46, 6:49, 3:14)
2 x 100m Strides
March 18th:
3 Miles @ 7:15 Avg. Pace
3 x 100m Strides
5000m @ 15:23 (5:00, 5:11, 4:54, 0:18)
0.5 Miles @ 7:16 Avg. Pace
8.3 Miles @ 6:45 Avg. Pace (7:43, 6:51, 6:23, 6:52, 6:38, 6:39, 6:37, 6:13, 2:00)
3 x 30 sec. Uphill Strides (w/ Intermediate Downhill Jog)
Brief Upper Body Workout
March 19th:
20 Miles @ 6:05 Avg. Pace (6:29, 6:00, 6:05, 5:53, 6:07, 6:00, 6:04, 6:09, 6:18, 6:19, 6:28, 6:12, 6:17, 6:15, 6:06, 5:55, 5:52, 5:51, 5:49, 5:38)
March 20th:
12 Miles @ 6:35 Avg. Pace (7:12, 6:31, 6:44, 6:41, 6:45, 6:46, 6:27, 6:26, 6:24, 6:30, 6:26, 6:22)
March 21st:
10 Miles @ 6:46 Avg. Pace (7:25, 7:00, 6:52, 6:46, 6:36, 6:34, 6:40, 6:45, 6:36, 6:33)
6 x 20 sec. Uphill Strides (w/ Intermediate Downhill Walk)
0.6 Miles @ 7:05 Avg. Pace
4.25 Miles @ 6:57 Avg. Pace (7:28, 6:54, 6:44, 6:50, 1:38)
March 22nd:
12 Miles @ 6:48 Avg. Pace (7:31, 6:59, 6:46, 6:50, 6:45, 6:42, 6:47, 6:41, 6:40, 6:45, 6:36, 6:34)
March 23rd:
4.2 Miles @ 7:10 Avg. Pace
2 Miles @ 11:51 (6:04, 5:47)
200m Walk + 200m Jog
1 Mile @ 5:36
200m Walk + 200m Jog
1 Mile @ 5:31
200m Walk + 200m Jog
1 Mile @ 5:19
2:00 Rest
200m Walk + 200m Jog
0.5 Miles @ 2:33
4.8 Miles @ 7:34 Avg. Pace
March 24th:
*MRI EXAM OF LEFT HIP REVEALS FEMOROACETABULAR IMPINGEMENT AND LABRAL TEAR*
Moderate Upper Body Workout
10 Miles @ 6:44 Avg. Pace (7:14, 6:46, 6:45, 6:44, 6:42, 6:43, 6:45, 6:35, 6:35, 6:25)
400m Jog
400m @ 76 sec.
200m Jog
400m @ 75 sec.
200m Jog
400m @ 74 sec.
200m Jog
400m @ 74 sec.
400m Jog
400m @ 73 sec.
2 Miles @ 7:02 Avg. Pace
March 25th:
5 Miles @ 7:07 Avg. Pace (7:37, 7:06, 7:03, 6:49, 7:01)
March 26th:
1.25 Miles @ 8:05 Avg. Pace
5000m @ 16:13 (5:17, 5:14, 5:17, 0:23)
0.3 Miles @ 7:27 Avg. Pace
2 Miles @ 6:45 Avg. Pace
4 Mile Tempo Run @ 5:38 Avg. Pace (5:47, 5:43, 5:39, 5:25)
5:00 Rest
400m @ 68 sec.
2.7 Miles @ 6:23 Avg. Pace
March 27th:
16 Miles @ 5:59 Avg. Pace (6:37, 6:09, 6:03, 5:45, 5:52, 6:00, 6:09, 6:04, 6:12, 6:03, 6:03, 5:57, 5:52, 5:47, 5:41, 5:17)
1.2 Miles @ 7:05 Avg. Pace
March 28th:
Brief Lower Body Workout
11 Miles @ 6:39 Avg. Pace (7:26, 7:04, 6:36, 6:47, 6:30, 6:42, 6:33, 6:32, 6:32, 6:20, 6:07)
March 29th:
2 Miles @ 7:07 Avg. Pace
8 Mile Tempo Run @ 5:41 Avg. Pace (5:52, 5:46, 5:48, 5:41, 5:42, 5:37, 5:41, 5:18)
3 Miles @ 6:57 Avg. Pace
March 30th:
9.8 Miles @ 7:04 Avg. Pace (7:48, 7:06, 7:00, 7:04, 7:08, 7:02, 6:57, 6:52, 6:48, 5:30)
Brief Upper Body Workout
March 31st:
5.1 Miles (w/ 5 x 20 sec. Strides) @ 6:50 Avg. Pace (7:22, 6:51, 6:47, 6:43, 6:31, 0:38)
April 1st:
OFF
April 2nd:
1.25 Miles @ 7:49 Avg. Pace
26.2 Miles @ 2:32:27 (5:34, 5:48, 5:41, 5:56, 5:31, 5:36, 5:35, 5:54, 5:32, 5:37, 5:44, 5:59, 5:43, 6:02, 5:51, 5:49, 5:58, 5:55, 5:36, 5:59, 5:52, 5:45, 5:53, 5:49, 6:00, 5:40, 1:03) [New PR]
1.9 Miles @ 8:34 Avg. Pace
April 3rd:
4.5 Miles @ 7:17 Avg. Pace (8:05, 7:15, 7:03, 6:59, 3:24)
April 4th:
9.6 Miles @ 6:41 Avg. Pace (7:28, 6:55, 6:43, 6:36, 6:42, 6:33, 6:41, 6:29, 6:18, 3:42)
April 5th:
10.6 Miles @ 6:54 Avg. Pace (7:27, 6:53, 7:00, 7:01, 6:52, 6:45, 6:53, 6:48, 6:50, 6:44, 4:03)
April 6th:
2 Miles @ 7:49 Avg. Pace (Right Calf/Hamstring Strain)
5.3 Miles @ 7:37 Avg. Pace (7:53, 7:36, 7:32, 7:36, 7:36, 2:09)
31 Min. Indoor Cycling (Avg. HR of 106 bpm)
April 7th:
45 Min. Indoor Cycling (Avg. HR of 102 bpm)
April 8th:
61 Min. Indoor Cycling (Avg. HR of 102 bpm)
April 9th:
27 Miles Outdoor Cycling (Avg. HR of 112 bpm)
April 10th:
10.2 Miles @ 6:54 Avg. Pace (7:34, 7:02, 6:50, 6:55, 6:47, 6:48, 6:50, 6:55, 6:41, 6:42, 1:16)
4 Miles @ 7:04 Avg. Pace (7:20, 6:57, 7:12, 6:43)
April 11th:
10.4 Miles @ 6:42 Avg. Pace (7:08, 6:48, 6:40, 6:42, 6:36, 6:46, 6:36, 6:40, 6:33, 6:36, 2:30)
Brief Upper Body Workout
April 12th:
10.5 Miles @ 6:37 Avg. Pace (7:11, 6:48, 6:35, 6:37, 6:34, 6:49, 6:40, 6:33, 6:29, 6:08, 3:04)
1000m @ 3:02 (6:00 cycle)
800m @ 2:22 (5:00 cycle)
600m @ 1:44 (4:00 cycle)
400m @ 61 (3:00 cycle)
1 Mile @ 7:45 Avg. Pace
1000m @ 3:38 (6:30 cycle)
800m @ 2:48 (5:30 cycle)
600m @ 2:00 (4:30 cycle)
400m @ 71 (3:30 cycle)
200m @ 32
200m Walk/Jog
200m @ 31
1.2 Miles @ 6:24 Avg. Pace
April 13th:
9 Miles @ 6:46 Avg. Pace (7:24, 6:46, 6:40, 6:39, 6:41, 6:33, 6:45, 6:39, 6:43)
18 Min. Indoor Cycling (Avg. HR of 109 bpm)
10 Min. Indoor Cycling (Avg. HR of 85 bpm)
0.5 Miles on Treadmill @ 8:00 Avg. Pace
April 14th:
6 Miles (w/ 5 x 20 sec. Strides) @ 6:42 Avg. Pace (7:20, 6:43, 6:41, 6:39, 6:39, 6:06)
April 15th:
1.3 Miles @ 7:50 Avg. Pace
5000m @ 16:08 (5:14, 5:20, 5:10, 0:24)
6.3 Miles @ 6:43 Avg. Pace
Brief Upper Body Workout
April 16th:
14 Miles @ 6:20 Avg. Pace (7:18, 6:44, 6:28, 6:30, 6:22, 6:05, 6:07, 6:11, 6:18, 6:17, 6:12, 6:12, 6:17, 5:38)
5:00 Rest
5 x 200m w/ Intermediate 100m Walk + 100m Jog (33, 33, 32, 32, 30)
1.8 Miles @ 7:13 Avg. Pace
April 17th:
2.3 Miles @ 6:52 Avg. Pace
2 Miles @ 7:41 Avg. Pace
600m @ 1:48
10:00 Rest
600m @ 1:44
10:00 Rest
600m @ 1:41
10:00 Rest
600m @ 1:40
10:00 Rest
400m @ 62 sec.
6 Miles @ 6:59 Avg. Pace
April 18th:
6.2 Miles @ 7:18 Avg. Pace (7:42, 7:26, 7:19, 7:04, 7:06, 7:11, 1:26)
April 19th:
1.6 Miles @ 7:15 Avg. Pace
1500m @ 4:14
3.4 Miles @ 6:36 Avg. Pace
4 Miles (w/ 7 x 20 sec. Strides) @ 7:07 Avg. Pace (8:02, 7:32, 6:48, 6:06)
Brief Upper Body Workout
April 20th:
8.5 Miles @ 6:47 Avg. Pace (7:15, 6:41, 7:00, 6:45, 6:45, 6:46, 6:38, 6:32, 3:15)
4.5 Miles (w/ 2 x 200m @ 34 sec.) @ 6:52 Avg. Pace (7:40, 7:03, 6:47, 6:37, 2:48)
April 21st:
6.7 Miles @ 7:02 Avg. Pace (7:29, 6:57, 6:57, 6:57, 6:54, 7:07, 4:49)
April 22nd:
2.4 Miles @ 7:47 Avg. Pace
5568m @ 18:09 (5:15, 5:18, 5:10, 2:26)
3.4 Miles @ 7:03 Avg. Pace (Mild Ankle Sprain)
1.8 Miles @ 6:46 Avg. Pace
1 Mile @ 4:25
4.2 Miles @ 6:56 Avg. Pace
April 23rd:
17 Miles @ 6:42 Avg. Pace (7:06, 7:05, 6:56, 6:43, 6:49, 6:37, 6:42, 6:51, 6:42, 6:40, 6:41, 6:33, 6:47, 6:37, 6:33, 6:26, 6:10)
Moderate Upper Body Workout
April 24th:
11.25 Miles @ 6:40 Avg. Pace (7:21, 6:55, 6:49, 6:36, 6:40, 6:50, 6:30, 6:31, 6:37, 6:27, 6:13, 1:28)
April 25th:
10 Miles @ 6:55 Avg. Pace (7:34, 7:00, 6:57, 6:53, 6:46, 7:00, 6:50, 6:53, 6:44, 6:36)
5 Miles (w/ 4 x 200m Strides) @ 6:55 Avg. Pace (7:51, 7:24, 6:13, 6:34, 6:34)
April 26th:
2.2 Miles @ 7:07 Avg. Pace
7 x 1600m on 8:00 cycle (5:25, 5:18, 5:19, 5:17, 5:20, 5:20, 5:17)
2 Miles @ 7:01 Avg. Pace
April 27th:
10.5 Miles @ 6:40 Avg. Pace (7:15, 6:53, 6:42, 6:35, 6:30, 6:43, 6:39, 6:34, 6:33, 6:24, 3:10)
April 28th:
4.1 Miles (w/ 6 x 25 sec. Strides) @ 7:18 Avg. Pace (7:42, 7:21, 7:22, 6:47, 0:43)
April 29th:
1.3 Miles @ 7:47 Avg. Pace
13.1 Miles @ 1:11:55 (5:19, 5:22, 5:23, 5:28, 5:27, 5:31, 5:24, 5:29, 5:30, 5:33, 5:37, 5:38, 5:34, 0:32) [New PR]
3.7 Miles @ 7:21 Avg. Pace
April 30th:
OFF
May 1st:
10.5 Miles @ 6:46 Avg. Pace (7:11, 6:45, 6:45, 6:48, 6:45, 6:56, 6:43, 6:42, 6:37, 6:40, 3:15)
5.5 Miles @ 6:45 Avg. Pace (7:11, 6:52, 6:41, 6:47, 6:29, 3:08)
May 2nd:
800m @ 2:24
6.7 Miles @ 6:52 Avg. Pace
6400m Tempo Run @ 5:26 Avg. Pace (1:28, 1:26, 1:24, 1:26, 1:24, 1:24, 1:23, 1:25, 1:24, 1:24, 1:24, 1:24, 1:20, 1:20, 1:20, 1:16)
5:00 Rest
3 x 400m on 3:05 cycle (63, 62, 64)
2.2 Miles @ 6:32 Avg. Pace
May 3rd:
11.2 Miles @ 7:05 Avg. Pace (7:32, 7:07, 7:03, 7:18, 7:15, 7:05, 7:07, 7:00, 7:00, 6:59, 6:37, 1:17)
3.6 Miles @ 7:24 Avg. Pace (8:16, 7:18, 7:02, 4:03)
May 4th:
4.1 Miles @ 6:51 Avg. Pace
1600m @ 4:45 (2:25, 2:20)
2:00 Rest
200m Jog
200m @ 32 sec.
200m Jog
200m @ 31 sec.
200m Jog
200m @ 30 sec.
400m Jog
1.5 Miles @ 7:16 Avg. Pace
May 5th:
6.4 Miles @ 6:50 Avg. Pace (7:21, 6:51, 6:47, 6:48, 6:45, 6:31, 2:38)
May 6th:
1.7 Miles @ 7:39 Avg. Pace
1 Mile @ 4:35 (1:09, 1:13, 1:09, 1:04)
5.3 Miles @ 6:45 Avg. Pace
May 7th:
21 Miles @ 6:59 Avg. Pace (7:01, 6:40, 6:40, 6:42, 6:43, 6:33, 6:38, 6:42, 6:39, 6:45, 6:41, 6:43, 6:43, 6:58, 6:47, 6:53, 7:27, 7:53, 7:47, 8:10, 7:27)
May 8th:
9.6 Miles (w/ 2 x 100m Strides) @ 6:59 Avg. Pace (7:26, 6:58, 6:58, 7:01, 6:52, 7:07, 7:01, 6:52, 6:50, 3:59)
May 9th:
1.7 Miles @ 7:37 Avg. Pace
5000m @ 15:28
5.5 Miles @ 6:57 Avg. Pace
May 10th:
6.1 Miles @ 7:24 Avg. Pace
34 Min. Indoor Cycling (Avg. HR of 110 bpm)
2.8 Miles @ 7:31 Avg. Pace
May 11th:
2.3 Miles @ 7:07 Avg. Pace
800m @ 2:22
3:00 Rest
16 x 400m on 2:30 cycle (72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 71, 71, 70)
3:00 Rest
800m @ 2:20
2.6 Miles @ 7:03 Avg. Pace
2 Miles @ 7:49 Avg. Pace
May 12th:
11 Miles @ 6:38 Avg. Pace (7:33, 6:59, 6:39, 6:32, 6:33, 6:24, 6:24, 6:32, 6:37, 6:29, 6:19)
May 13th:
23 Miles @ 6:42 Avg. Pace (7:12, 6:49, 6:49, 6:44, 6:42, 6:43, 6:42, 6:36, 6:39, 6:43, 6:43, 6:41, 6:45, 6:39, 6:41, 6:42, 6:46, 6:38, 7:00, 6:41, 6:30, 6:34, 6:14)
May 14th:
7 Miles (w/ 6 x 20 sec. Strides) @ 6:53 Avg. Pace (7:33, 6:40, 7:03, 6:57, 6:50, 6:45, 6:26)
Brief Upper Body Workout
16 Min. Indoor Cycling (Avg. HR of 106 bpm)
May 15th:
11 Miles @ 6:46 Avg. Pace (7:23, 6:44, 6:44, 6:40, 6:34, 6:45, 6:41, 6:52, 6:37, 6:40, 6:46)
May 16th:
34 Min. Indoor Cycling (Avg. HR of 100 bpm)
3 Miles @ 7:25 Avg. Pace (7:55, 7:18, 7:01)
May 17th:
Brief Upper Body Workout
1.6 Miles @ 6:24 Avg. Pace
12.2 Miles @ 6:36 Avg. Pace (7:25, 7:05, 6:50, 6:46, 6:38, 6:38, 6:35, 6:22, 6:24, 6:23, 6:17, 5:49, 1:13)
May 18th:
1.3 Miles @ 7:58 Avg. Pace
9 Mile Tempo Run @ 5:39 Avg. Pace (5:44, 5:43, 5:44, 5:42, 5:40, 5:42, 5:42, 5:38, 5:22)
2.3 Miles @ 7:07 Avg. Pace
May 19th:
5.7 Miles @ 7:10 Avg. Pace (7:35, 7:17, 7:07, 7:08, 7:05, 4:40)
May 20th:
1.1 Miles @ 7:42 Avg. Pace
5057m @ 16:40 (5:21, 5:05, 5:28, 0:46)
6.8 Miles @ 6:46 Avg. Pace
37 Min. Indoor Cycling (Avg. HR of 115 bpm)
May 21st:
17 Miles @ 6:57 Avg. Pace (7:35, 6:58, 6:52, 6:43, 6:54, 6:45, 7:04, 6:48, 6:52, 7:02, 6:52, 6:53, 7:07, 6:55, 6:54, 7:04, 6:49)
May 22nd:
OFF (*FIRST INTRA-ARTICULAR CORTICOSTEROID INJECTION OF LEFT HIP WITH METHYLPREDNISOLONE*)
May 23rd:
65 Min. Indoor Cycling (Avg. HR of 108 bpm)
May 24th:
10.6 Miles @ 6:50 Avg. Pace (7:37, 6:56, 6:51, 6:48, 6:40, 6:54, 6:44, 6:37, 6:41, 6:44, 3:52)
Brief Upper Body Workout
May 25th:
10.6 Miles (w/ 5 x 20 sec. Strides) @ 6:47 Avg. Pace (7:16, 6:46, 6:44, 6:46, 6:44, 6:44, 6:36, 6:52, 6:49, 6:45, 3:50)
May 26th:
7.3 Miles @ 7:04 Avg. Pace (7:41, 7:09, 7:03, 6:50, 7:01, 7:00, 6:52, 2:00)
May 27th:
OFF
May 28th:
1.2 Miles @ 7:56 Avg. Pace
26.2 Miles @ 3:09:
May 29th:
3 Mile Walk
May 30th:
60 Min. Indoor Cycling (Avg. HR of 109 bpm)
Brief Upper Body Workout
May 31st:
OFF (Illness)
June 1st:
OFF (Illness)
June 2nd:
60 Min. Indoor Cycling (Avg. HR of 119 bpm)
June 3rd:
81 Min. Indoor Cycling (Avg. HR of 110 bpm)
June 4th:
OFF
June 5th:
8 Miles @ 7:20 Avg. Pace (7:39, 7:26, 7:23, 7:17, 7:26, 7:09, 7:17, 6:58)
25 Min. Indoor Cycling (Avg. HR of 137 bpm)
June 6th:
9.8 Miles @ 7:18 Avg. Pace (7:32, 7:17, 7:11, 7:13, 7:23, 7:27, 7:28, 7:15, 7:09, 5:35)
11 Min. Indoor Cycling (Avg. HR of 144 bpm)
June 7th:
10.5 Miles @ 7:07 Avg. Pace (7:55, 7:23, 7:19, 7:12, 7:08, 7:00, 6:56, 7:04, 6:52, 6:39, 3:16)
June 8th:
11 Miles @ 6:54 Avg. Pace (7:36, 7:09, 6:56, 6:59, 6:56, 6:59, 7:03, 6:50, 6:48, 6:41, 5:55)
June 9th:
10.7 Miles @ 6:57 Avg. Pace (8:02, 7:12, 7:05, 7:02, 6:44, 6:38, 6:50, 6:47, 6:44, 6:41, 4:29)
June 10th:
7 Miles @ 6:17 Avg. Pace (7:43, 6:29, 5:41, 6:10, 5:17, 6:46, 5:52)
June 11th:
62 Min. Indoor Cycling (Avg. HR of 126 bpm)
June 12th:
OFF (Left Hamstring Strain)
June 13th:
Moderate Upper Body Workout
17 Miles @ 6:48 Avg. Pace (7:28, 6:54, 6:44, 6:51, 6:56, 6:47, 7:15, 7:03, 6:23, 6:13, 6:59, 7:22, 6:53, 6:45, 6:33, 5:41, 6:59)
June 14th:
3 Mile Walk
10 Miles @ 6:51 Avg. Pace (7:45, 7:16, 6:57, 7:01, 6:47, 6:51, 6:44, 6:38, 6:34, 5:57)
32 Min. Indoor Cycling (Avg. HR of 124 bpm)
June 15th:
9 Miles @ 6:22 Avg. Pace (7:46, 6:31, 6:04, 5:54, 6:18, 5:44, 6:31, 5:30, 6:52)
33 Min. Indoor Cycling (Avg. HR of 124 bpm)
June 16th:
9 Miles (w/ 5 x 20 sec. Strides) @ 6:54 Avg. Pace (7:45, 6:47, 7:09, 6:49, 6:57, 6:44, 6:52, 6:43, 6:20)
June 17th:
11 Miles @ 6:46 Avg. Pace (7:49, 7:02, 6:59, 6:39, 6:33, 6:37, 6:33, 6:35, 6:41, 6:36, 6:25)
June 18th:
10 Miles (w/ 4 x 150m Strides) @ 6:52 Avg. Pace (7:50, 7:16, 6:57, 6:47, 6:50, 6:43, 6:43, 6:18, 6:43, 6:34)
June 19th:
75 Min. Indoor Cycling (Avg. HR of 113 bpm)
June 20th:
18 Miles @ 6:37 Avg. Pace (7:45, 7:01, 6:52, 6:48, 6:51, 6:40, 6:33, 6:33, 6:33, 6:39, 6:40, 6:28, 6:26, 6:32, 6:02, 5:43, 6:37, 6:12)
June 21st:
11 Miles @ 6:46 Avg. Pace (7:41, 6:59, 6:40, 6:47, 6:34, 6:54, 6:42, 6:31, 6:54, 6:26, 6:15)
June 22nd:
11 Miles (w/ 4 x 25 sec. Strides) @ 6:37 Avg. Pace (7:31, 6:48, 6:47, 6:47, 6:31, 6:34, 6:40, 6:34, 6:19, 6:25, 5:49)
June 23rd:
Brief Upper Body Workout
10 Miles @ 6:04 Avg. Pace (7:39, 6:25, 5:39, 5:35, 5:23, 6:12, 5:08, 6:39, 6:03, 5:53)
June 24th:
12 Miles @ 6:39 Avg. Pace (7:25, 6:54, 6:44, 6:49, 6:38, 6:49, 6:32, 6:30, 6:45, 6:26, 6:15, 6:04)
June 25th:
11 Miles (w/ 5 x 200m @ 33-39 sec.) @ 6:39 Avg. Pace (7:32, 6:59, 6:53, 6:34, 6:30, 6:39, 6:36, 6:35, 6:18, 6:04, 6:25)
June 26th:
*MRI EXAM OF LEFT KNEE REVEALS PES ANSERINE BURSITIS AND MENISCUS TEAR*
85 Min. Indoor Cycling (Avg. HR of 117 bpm)
June 27th:
17 Miles @ 6:48 Avg. Pace (7:46, 7:17, 7:04, 6:56, 6:52, 6:40, 6:40, 6:51, 6:55, 6:39, 6:56, 6:21, 6:38, 6:11, 6:56, 5:44, 7:11)
June 28th:
8 Miles @ 6:57 Avg. Pace (7:43, 7:12, 7:07, 7:01, 6:48, 6:53, 6:30, 6:19)
June 29th:
64 Min. Indoor Cycling (Avg. HR of 117 bpm)
6 Miles (w/ 5 x 400m @ 68-76 sec.) @ 6:39 Avg. Pace (7:35, 7:08, 6:08, 6:07, 6:32, 6:23)
June 30th:
Brief Upper Body Workout
10 Miles @ 6:33 Avg. Pace (7:18, 6:50, 6:41, 6:41, 6:22, 6:45, 6:36, 6:21, 6:08, 5:45)
July 1st:
9 Miles @ 6:30 Avg. Pace (7:57, 7:20, 5:29, 5:14, 6:49, 6:28, 6:29, 6:27, 6:11)
July 2nd:
32 Min. Indoor Cycling (Avg. HR of 115 bpm)
July 3rd:
OFF
July 4th:
4 Min. Run
10000m @ 33:19 (5:13, 5:12, 5:15, 5:39, 5:38, 5:09, 1:09)
4.2 Miles @ 7:06 Avg. Pace (Mild Left Scapula Pain)
July 5th:
Brief Upper Body Workout
July 6th:
3 Mile Walk
July 7th:
37 Min. Indoor Cycling (Avg. HR of 113 bpm)
Brief Upper Body Workout
July 8th:
46 Min. Indoor Cycling (Avg. HR of 115 bpm)
July 9th:
50 Min. Indoor Cycling (Avg. HR of 130 bpm)
July 10th:
OFF
July 11th:
5.2 Miles @ 7:30 Avg. Pace
Moderate Upper Body Workout
July 12th:
4 Mile Jog @ 7:59 Avg. Pace
July 13th:
54 Min. Indoor Cycling (Avg. HR of 136 bpm)
July 14th:
Moderate Upper Body Workout
57 Min. Indoor Cycling (Avg. HR of 140 bpm)
July 15th:
3.3 Mile Walk
4 Miles @ 7:30 Avg. Pace (8:00, 7:20, 7:36, 7:06)
July 16th:
7.5 Miles @ 7:25 Avg. Pace (7:56, 7:32, 7:32, 7:13, 7:30, 7:19, 7:14, 3:20)
July 17th:
7.5 Miles @ 7:17 Avg. Pace (7:52, 7:41, 7:37, 7:34, 7:07, 6:51, 6:47, 3:02)
July 18th:
8.1 Mile Hilly Tempo Run @ 6:20 Avg. Pace (6:41, 6:25, 6:34, 7:18, 6:24, 6:25, 5:49, 5:12, 0:30)
1.5 Miles @ 7:51 Avg. Pace (Minor Left Foot Pain)
Extensive Upper Body Workout
July 19th:
8 Miles @ 6:57 Avg. Pace (8:04, 7:14, 6:53, 6:49, 6:48, 6:47, 6:40, 6:23)
July 20th:
8.1 Miles @ 7:47 Avg. Pace (8:57, 9:13, 7:59, 7:47, 7:28, 7:04, 7:13, 6:47, 0:38)
July 21st:
1.3 Miles @ 7:35 Avg. Pace
1.3 Miles (Uphill) @ 7:24 Avg. Pace
4.3 Miles @ 6:35 Avg. Pace (6:23, 5:59, 6:42, 7:14, 1:56)
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