Basic Running Log

Sun Date Sunday Monday Tuesday Wednesday Thursday Friday Saturday Distance Shoe
12/27/2009 - - 0.0 0
0:00:00 0
1/3/2010 - - - - - - - 0.0 0
0:00:00 0
1/10/2010 - - - - - - - 0.0 0
0:00:00 0
1/17/2010 - - - - - - - 0.0 0
0:00:00 0
1/24/2010 - - - - - - - 0.0 0
0:00:00 0
1/31/2010 - - - - - - - 0.0 0
0:00:00 0
2/7/2010 - - - - - - - 0.0 0
0:00:00 0
2/14/2010 - - - - - - - 0.0 0
0:00:00 0
2/21/2010 - - - - - - - 0.0 0
0:00:00 0
2/28/2010 - - - - - - - 0.0 0
0:00:00 0
3/7/2010 - - - - - - - 0.0 0
0:00:00 0
3/14/2010 - - - - - - - 0.0 0
0:00:00 0
3/21/2010 - - - - - - - 0.0 0
0:00:00 0
3/28/2010 - - - - - - - 0.0 0
0:00:00 0
4/4/2010 - - - - - - - 0.0 0
0:00:00 0
4/11/2010 - - - - - - - 0.0 0
0:00:00 0
4/18/2010 - - - - - - - 0.0 0
0:00:00 0
4/25/2010 - - - - - - - 0.0 0
0:00:00 0
5/2/2010 - - - - - - - 0.0 0
0:00:00 0
5/9/2010 - - - - - - - 0.0 0
0:00:00 0
5/16/2010 - - - - - - - 0.0 0
0:00:00 0
5/23/2010 - - - - - - - 0.0 0
0:00:00 0
5/30/2010 - - - - - - - 0.0 0
0:00:00 0
6/6/2010 - - - - - - - 0.0 0
0:00:00 0
6/13/2010 - - - - - - - 0.0 0
0:00:00 0
6/20/2010 - - - - - - - 0.0 0
0:00:00 0
6/27/2010 - - - - - - - 0.0 0
0:00:00 0
7/4/2010 - - - - - - - 0.0 0
0:00:00 0
7/11/2010 - - - - - - - 0.0 0
0:00:00 0
7/18/2010 - - - - - - - 0.0 0
0:00:00 0
 7/25/2010 - - - - - - - 0.0 0
0:00:00 0
8/1/2010 - - - - - - - 0.0 0
0:00:00 0
8/8/2010 - - - - - - - 0.0 0
0:00:00 0
8/15/2010 - - - - - - - 0.0 0
0:00:00 0
8/22/2010 - - - - - - - 0.0 0
0:00:00 0
8/29/2010 - - - - - - - 0.0 0
0:00:00 0
9/5/2010 - - - - - - - 0.0 0
0:00:00 0
9/12/2010 - - - - - - - 0.0 0
0:00:00 0
9/19/2010 - - - - - - - 0.0 0
0:00:00 0
9/26/2010 - - - - - - - 0.0 0
0:00:00 0
10/3/2010 - - - - - - - 0.0 0
0:00:00 0
10/10/2010 - - - - - - - 0.0 0
0:00:00 0
10/17/2010 - - - - - - - 0.0 0
0:00:00 0
10/24/2010 - - - - - - - 0.0 0
0:00:00 0
10/31/2010 - - - - - - - 0.0 0
0:00:00 0
11/7/2010 - - - - - - - 0.0 0
0:00:00 0
11/14/2010 - - - - - - - 0.0 0
0:00:00 0
11/21/2010 - - - - - - - 0.0 0
0:00:00 0
11/28/2010 - - - - - - - 0.0 0
0:00:00 0
12/5/2010 - - - - - - - 0.0 0
0:00:00 0
12/12/2010 - - - - - - - 0.0 0
0:00:00 0
12/19/2010 - - - - - - - 0.0 0
0:00:00 0
12/26/2010 - - - - - - 0.0 0
0:00:00 0

Distance Shoe
Retired 0 0
### 0

Nike Free 5.0 V4

Saucony Progrid Ride 2

1/1/2010
12/31/2010 End of year
1/2/2010 Today
363 Days left
1 Days so far
0 Projected total
0 Miles / week
1200 goal
23.14049587 Miles / week needed
Races
6/18/2005 3.1 25:41 8:15
7/30/2005 3.1 23:43 7:38
8/20/2005 3.1 25:09 8:05
11/5/2005 6.2 51:52 8:22
1/15/2006 26.2 4:10:38 9:33
5/13/2006 3.1 24:48 7:59
6/3/2006 3.1 25:34 8:14
6/24/2006 3.1 23:58 7:43
7/22/2006 3.1 24:04 7:45
8/19/2006 3.1 25:06 8:05
2/17/2007 9.3 1:11:36 7:41

Records Date Dist Pace

< 5k 5/2/2009 2.9 7:05
3-6 miles 11/9/2009 4.0 7:10
6-9 miles 2/27/2010 6.2 7:15
9-12 miles 2/17/2007 9.3 7:41
12-15 miles
15-20 miles
20+ miles 1/15/2006 26.2 9:33
 Weekly Pace by Date
10:00 45.0

40.0

09:00
35.0

30.0

08:00
25.0

Miles
Pace

20.0
07:00

15.0

10.0
06:00

5.0

05:00 0.0
9/11/2005 1/24/2007 6/7/2008 10/20/2009

Date
 Beginner Marathon Training Program
Event Date: 1/15/2006
Sun Date Sunday Monday Tuesday Wednesday Thursday Friday Saturday Dist Time Cal
9/4/2005 2 3 4 9 9
0:00:00
9/11/2005 6 2 3 5 16 16 0:08:46 16
8:45 8:50 8:29 8:58 2:20:31 1:55:05 1,937
9/18/2005 8 2 3 6 19 19 0:09:48 19
0:10:34 0:08:54 0:09:33 0:09:12 3:06:12 3:07:50 2,964
9/25/2005 2 9 2 6 19 19 0:09:07 19
0:08:39 0:09:31 0:08:43 0:08:50 2:53:23 3:41:55 3,722
10/2/2005 10 2 3 7.1 22.1 22 0:09:04 22.1
0:09:28 0:08:25 0:08:46 0:08:50 3:20:31 3:59:31 2,905
10/9/2005 3.48 4 3 7 17.48 18 0:08:26 17.48
0:08:04 0:08:20 0:08:29 0:08:40 2:27:31 3:28:20 2,548
10/16/2005 12 2 4 8 26 26 0:08:59 26
0:09:12 0:08:11 0:08:43 0:09:02 3:53:54 4:52:00 3,403
10/23/2005 9 6 4.39 8 27.39 23 4 0:08:47 27.39
0:09:16 0:08:41 0:08:25 0:08:32 4:00:42 4:45:13 4,441
10/30/2005 3 12 9 4 6.24 34.24 27 7 0:08:42 34.24
0:08:27 0:09:02 0:08:44 0:08:24 0:08:22 4:58:09 5:47:14 6,040
11/6/2005 3 9 4 16 9 7 0:08:41 16
0:08:13 0:08:52 0:08:41 2:19:11 2:53:05 2,908
11/13/2005 4 9 5 9 27 18 4 0:08:39 27
0:08:23 0:08:50 0:08:14 0:08:49 3:53:33 4:34:23 4,608
11/20/2005 13 4 4 9 30 13 17 0:08:52 30
0:09:13 0:08:30 0:08:44 0:08:38 4:26:27 5:02:46 5,384
11/27/2005 4 3.1 15 5 27.1 22 8 0:08:52 27.1
0:09:40 0:08:24 0:08:58 0:08:15 4:00:27 5:26:01 5,275
12/4/2005 18.4 4 10 5 37.4 28 9 0:08:58 37.4
0:09:00 0:09:06 0:09:03 0:08:36 5:35:30 6:31:53 6,762
12/11/2005 6.3 6.4 4 14 30.7 27 4 0:08:43 30.7
0:08:11 0:08:49 0:08:40 0:08:56 4:27:42 4:49:36 5,070
12/18/2005 4 3.36 8 4 20 39.36 28 7 0:09:49 39.36
0:08:43 0:08:30 0:08:46 0:17:13 0:09:13 6:26:45 7:15:01 7,010
12/25/2005 3 3 12 18 20 6 0:08:49 18
0:08:47 0:08:51 0:08:23 0:08:56 2:38:42 4:15:31 4,443
Totals 3 2:0:25 69,420
Track - x x miles, followed by 3 sets of 0:30 sprints at 75-80%
Circuit 20-30 minutes strength training
Total Plan Gray Red Blue
416 151 215 51
1/15/2006 Houston
1/22/2006 Gulf Beaches
2/26/2006 Gasparilla

Nike Free ?? Blew out heel, ultra light, had many more miles than shown
 Basic Running Log

Sun Date Sunday Monday Tuesday Wednesday Thursday Friday Saturday Distance Shoe Cal Date Mileage Avg Pace
1/1/2006 - 2.0 - 2.4 6.0 - - 10.4 4 12 1/1/2006 10.4 0:08:21
8:01 7:54 8:39 1:26:44 6 1,846
1/8/2006 4.0 2.0 - 1.4 2.0 - - 9.4 7 11 1/8/2006 9.4 0:08:11
8:43 7:55 7:16 8:02 1:16:47 2 1,728
1/15/2006 26.2 - - 2.0 2.7 - - 30.9 2 32 1/15/2006 30.9 0:09:29
9:33 8:09 9:49 4:53:13 29 5,751
1/22/2006 3.6 - 3.0 - 4.0 - - 10.6 7 13 1/22/2006 10.6 0:08:40
9:13 8:15 8:30 1:32:00 4 2,087
1/29/2006 - 6.5 3.1 - 5.5 - - 15.0 3 16 1/29/2006 15.0 0:08:45
9:17 8:13 8:25 2:10:54 12 2,666
2/5/2006 - 7.0 3.0 - 5.3 - - 15.3 3 17 2/5/2006 15.3 0:08:35
8:35 8:35 8:37 2:11:09 12 2,813
2/12/2006 3.0 - - - 3.0 - 6.0 12.0 3 14 2/12/2006 12.0 0:08:40
8:22 8:14 9:02 1:44:00 9 2,283
2/19/2006 - - 3.0 - 6.0 - - 9.0 3 10 2/19/2006 9.0 0:09:00
8:30 9:15 1:21:00 6 1,680
2/26/2006 3.0 8.0 - 5.0 3.0 - - 19.0 6 21 2/26/2006 19.0 0:08:32
8:23 8:51 8:31 7:53 2:42:21 13 3,488
3/5/2006 3.0 7.6 - 2.7 - - 13.4 3 16 3/5/2006 13.4 0:08:55
8:40 9:08 8:40 1:59:20 11 2,789
3/12/2006 - - - - 2.0 - - 2.0 2 3 3/12/2006 2.0 0:08:59
8:59 0:17:52 0 561
3/19/2006 3.0 3.0 - 3.0 3.0 - - 12.0 12 13 3/19/2006 12.0 0:08:32
8:04 8:24 8:24 9:18 1:42:30 0 2,234
3/26/2006 3.0 4.0 - 3.0 3.0 - - 13.0 13 15 3/26/2006 13.0 0:08:20
7:58 8:41 8:37 7:59 1:48:26 0 2,476
4/2/2006 - - - - - - - 0.0 0 0 4/2/2006 0.0
0:00:00 0 0
4/9/2006 2.0 3.0 - 4.0 3.0 - - 12.0 12 15 4/9/2006 12.0 0:08:46
9:08 8:29 8:54 8:39 1:45:21 0 2,463
4/16/2006 3.0 3.0 - - 3.0 - - 9.0 9 10 4/16/2006 9.0 0:08:28
8:40 8:46 7:58 1:16:17 0 1,686
4/23/2006 - 5.0 3.0 - 3.0 2.0 - 13.0 8 16 4/23/2006 13.0 0:08:43
8:54 8:39 8:53 8:10 1:53:26 5 2,641
4/30/2006 5.0 3.0 - 3.0 3.0 - - 14.0 3 16 4/30/2006 14.0 0:08:31
8:40 8:24 9:01 7:55 1:59:20 11 2,723
5/7/2006 - - - - - - 3.1 3.1 3 3 5/7/2006 3.1 0:07:59
7:59 0:24:48 0 230
5/14/2006 3.0 2.0 - 5.0 3.0 - - 13.0 8 15 5/14/2006 13.0 0:08:41
8:33 8:44 9:01 8:16 1:53:00 5 2,425
5/21/2006 3.0 6.0 - 3.0 3.0 - - 15.0 9 17 5/21/2006 15.0 0:08:52
8:55 9:12 8:45 8:18 2:13:06 6 2,730
5/28/2006 3.0 2.5 - 1.0 3.4 - 3.1 13.0 3 16 5/28/2006 13.0 0:08:07
9:10 8:44 9:14 20:31 8:14 2:33:04 10 2,668
6/4/2006 - 3.0 - - 3.0 - - 6.0 3 7 6/4/2006 6.0 0:08:37
8:54 8:20 0:51:42 3 1,072
6/11/2006 5.0 3.0 - 2.5 - - - 10.5 3 13 6/11/2006 10.5 0:08:48
8:54 8:30 8:59 1:32:32 8 1,981
6/18/2006 2.0 6.0 3.0 - - - 3.1 14.1 6 17 6/18/2006 14.1 0:08:31
8:37 9:00 8:22 7:43 2:00:39 8 2,757
6/25/2006 - 5.0 3.0 - 5.0 3.0 - 16.0 6 19 6/25/2006 16.0 0:08:47
9:37 8:08 8:33 8:27 2:20:35 10 2,889
7/2/2006 2.0 3.0 3.0 3.0 4.0 - - 15.0 15 18 7/2/2006 15.0 0:08:25
8:45 8:12 8:02 8:35 8:35 2:06:17 0 2,730
7/9/2006 5.0 3.0 - 4.0 3.0 - - 15.0 11 17 7/9/2006 15.0 0:08:15
8:18 8:13 8:36 7:48 2:03:57 4 2,877
7/16/2006 3.0 5.0 - 2.0 2.0 - 3.1 15.1 10 19 7/16/2006 15.1 0:08:15
7:56 8:27 8:18 8:58 7:45 2:04:39 5 3,071
7/23/2006 - 5.0 4.0 3.0 3.0 - - 15.0 3 17 7/23/2006 15.0 0:08:34
8:49 8:30 8:48 8:05 2:09:04 12 2,868
7/30/2006 3.0 5.0 - 4.0 3.0 - - 15.0 6 18 7/30/2006 15.0 0:08:35
7:57 8:45 9:01 8:26 2:08:58 9 2,877
8/6/2006 - 2.0 2.0 - 3.0 - - 7.0 5 11 8/6/2006 7.0 0:08:15
8:14 8:43 7:59 0:57:51 2 1,760
8/13/2006 3.0 3.0 - 3.0 3.0 - 3.1 15.1 15 17 8/13/2006 15.1 0:08:15
8:38 8:09 8:11 8:16 8:05 2:04:53 0 2,830
8/20/2006 6.0 5.0 - - 4.0 - - 15.0 0 16 8/20/2006 15.0 0:08:43
8:51 8:45 8:31 2:10:55 15 2,800
8/27/2006 3.0 4.0 - 5.0 3.0 - - 15.0 6 18 8/27/2006 15.0 0:08:25
8:02 8:45 8:43 7:55 2:06:30 9 2,973
9/3/2006 3.0 6.0 - 3.0 3.0 - - 15.0 3 17 9/3/2006 15.0 0:08:27
9:20 8:39 7:38 8:02 2:06:54 12 2,755
9/10/2006 5.0 3.0 - 5.0 3.0 - - 16.0 8 18 9/10/2006 16.0 0:08:19
8:16 8:06 8:32 8:20 2:13:18 8 2,924
9/17/2006 3.0 6.3 - 5.0 3.0 - - 17.3 6 18 9/17/2006 17.3 0:08:11
8:13 8:19 8:09 7:59 2:21:59 11 2,975
9/24/2006 6.0 3.0 - 6.3 3.0 - - 18.3 6 20 9/24/2006 18.3 0:08:33
8:52 7:58 8:35 8:31 2:36:43 12 3,341
10/1/2006 6.0 5.0 - 5.0 3.0 - - 19.0 3 22 10/1/2006 19.0 0:08:31
8:43 8:27 8:41 7:57 2:41:49 16 3,675
10/8/2006 6.0 5.0 - - - 5.0 - 16.0 5 18 10/8/2006 16.0 0:08:36
8:48 8:20 8:40 2:17:48 11 2,936
10/15/2006 6.0 3.0 - 2.9 4.0 - - 15.9 3 20 10/15/2006 15.9 0:08:29
8:44 8:16 8:20 8:25 2:14:42 13 3,150
10/22/2006 3.0 3.0 - 6.0 3.0 - - 15.0 6 13 10/22/2006 15.0 0:08:22
 8:28 Walk 8:46 7:31 1:40:33 6 2,271
10/29/2006 3.0 6.5 - 5.0 4.5 - - 19.0 3 22 10/29/2006 19.0 0:08:29
8:24 8:21 8:40 8:33 2:41:17 16 3,520
11/5/2006 - 7.0 3.5 3.0 6.5 - - 20.0 4 21 11/5/2006 20.0 0:08:33
8:41 8:21 7:53 8:51 2:51:11 17 3,317
11/12/2006 3.0 7.0 3.0 3.0 - 3.0 - 19.0 6 21 11/12/2006 19.0 0:08:23
8:18 8:31 8:11 8:47 7:58 2:39:19 13 3,373
11/19/2006 3.0 6.0 - 6.5 - 3.0 - 18.5 3 21 11/19/2006 18.5 0:08:03
7:56 8:17 8:12 7:24 2:29:00 16 3,383
11/26/2006 7.0 4.0 - 6.0 3.0 - - 20.0 7 22 11/26/2006 20.0 0:08:06
8:16 8:09 8:03 7:50 2:42:16 13 3,531
12/3/2006 3.0 8.0 - 3.0 6.3 - - 20.3 6 22 12/3/2006 20.3 0:08:11
8:39 8:09 8:14 8:01 2:45:57 14 3,408
12/10/2006 3.0 9.0 - 6.0 3.0 - - 21.0 6 23 12/10/2006 21.0 0:08:19
8:15 8:31 8:28 7:35 2:54:57 15 3,685
12/17/2006 - 3.0 8.5 3.0 5.0 - - 19.5 0 21 12/17/2006 19.5 0:08:15
8:20 8:01 8:18 8:35 2:41:07 20 3,159
12/24/2006 5.5 - 9.0 3.5 3.0 - - 21.0 7 23 12/24/2006 21.0 0:08:06
7:56 8:09 8:18 8:08 2:50:26 15 3,517
12/31/2006 3.0 3.0 3 3 12/31/2006 3.0 0:08:19
8:19 0:24:57 0 537

Distance Shoe Cal

Retired 752 349 852
Very light, racers, blew out all over Saucony Fastwich Speed 308 3:10:57:34 105 138,910
Ran through soles, comfortable Mizuno Wave Alchemy 5 243
Nike Free 5.0
Asics Gel Kayano 12
 Basic Running Log

Sun Date Sunday Monday Tuesday Wednesday Thursday Friday Saturday Distance Shoe Cal Date Mileage Avg Pace
12/31/2006 3.0 6.5 3.0 6.5 3.0 - - 22.0 9 24 0.0 12/31/2006 22.0 0:08:26
8:19 8:44 8:28 8:33 7:43 3:05:50 13 3,868
1/7/2007 3.0 6.0 - 10.0 3.0 - - 22.0 12 24 0.0 1/7/2007 22.0 0:08:12
8:10 8:10 8:20 7:54 3:00:32 10 3,576
1/14/2007 3.0 6.5 - 5.3 2.2 - - 16.9 5 19 0.0 1/14/2007 16.9 0:08:04
7:51 8:25 8:03 7:27 2:16:32 12 2,920
1/21/2007 5.0 5.4 5.0 3.0 3.0 - - 21.4 11 25 0.0 1/21/2007 21.4 0:08:06
8:08 8:26 8:16 8:07 7:15 2:53:38 10 3,764
1/28/2007 11.5 3.0 - 6.5 2.0 - - 23.0 5 26 0.0 1/28/2007 23.0 0:07:56
8:08 7:37 7:54 7:23 3:02:30 18 3,981
2/4/2007 3.0 5.6 - 8.0 5.0 - - 21.6 8 24 0.0 2/4/2007 21.6 0:07:52
7:26 7:56 8:04 7:48 2:50:15 14 3,765
2/11/2007 9.0 3.0 - 4.0 - - 9.3 25.3 7 28 0.0 2/11/2007 25.3 0:07:56
8:04 8:11 8:08 7:41 3:21:17 18 4,327
2/18/2007 - - - - 5.0 3.0 3.0 11.0 6 12 0.0 2/18/2007 11.0 0:07:57
8:11 7:47 7:46 1:27:34 5 1,884
2/25/2007 3.0 - - - - - - 3.0 3 4 0.0 2/25/2007 3.0 0:07:51
7:51 0:23:33 0 552
3/4/2007 - - - - - - - 0.0 0 0.0 3/4/2007 0.0
0:00:00 0
3/11/2007 3.0 6.0 3.0 6.0 4.0 - - 22.0 10 24 0.0 3/11/2007 22.0 0:08:08
7:53 8:11 8:07 8:21 7:58 2:59:04 12 3,770
3/18/2007 6.3 5.0 3.0 - 6.0 - - 20.3 3 22 0.0 39159 3/18/2007 20.3 0:08:05
8:11 8:11 7:41 8:07 2:43:58 17 3,464
3/25/2007 4.0 5.0 4.0 5.0 3.0 - 4.5 25.5 16 26 0.0 3/25/2007 25.5
8:08 0:32:32 10
4/1/2007 6.2 - - - - - - 6.2 6 6 0.0 4/1/2007 6.2 0:09:40
9:40 1:00:01 0 454
4/8/2007 6.0 5.0 3.0 2.3 3.0 - - 19.3 5 20 0.0 4/8/2007 19.3
0:00:00 14
4/15/2007 - - - - - 3.0 - 3.0 0 3 0.0 4/15/2007 3.0 0:08:22
8:22 0:25:21 3 605
4/22/2007 5.0 - 3.0 3.0 1.0 - - 12.0 0 12 3.0 4/22/2007 12.0
8:18 0:41:30 9 881
4/29/2007 Records for th - - - - - - 0.0 0 0.0 4/29/2007 0.0
0:00:00 0
5/6/2007 - - - - - - - 0.0 0 0.0 5/6/2007 0.0
0:00:00 0
5/13/2007 - - - - - - - 0.0 0 0.0 5/13/2007 0.0
0:00:00 0
5/20/2007 - - - - - - - 0.0 0 0.0 5/20/2007 0.0
0:00:00 0
5/27/2007 - - - - - - - 0.0 0 0.0 5/27/2007 0.0
0:00:00 0
6/3/2007 - - - - - - - 0.0 0 0.0 6/3/2007 0.0
0:00:00 0
6/10/2007 - - - - - - - 0.0 0 0.0 6/10/2007 0.0
0:00:00 0
6/17/2007 - - - - - - - 0.0 0 0.0 6/17/2007 0.0
0:00:00 0
6/24/2007 - - - - - - - 0.0 0 0.0 6/24/2007 0.0
0:00:00 0
7/1/2007 - - - - - - - 0.0 0 0.0 7/1/2007 0.0
0:00:00 0
7/8/2007 - - - - - - - 0.0 0 0.0 7/8/2007 0.0
0:00:00 0
7/15/2007 - - - - - - - 0.0 0 0.0 7/15/2007 0.0
0:00:00 0
7/22/2007 - - - - - - - 0.0 0 0.0 7/22/2007 0.0
0:00:00 0
7/29/2007 - - - - - - - 0.0 0 0.0 7/29/2007 0.0
0:00:00 0
8/5/2007 - - - - - - - 0.0 0 0.0 8/5/2007 0.0
0:00:00 0
8/12/2007 - - - - - - - 0.0 0 0.0 8/12/2007 0.0
0:00:00 0
8/19/2007 - 2.4 2.0 - - - 4.4 0 5 0.0 8/19/2007 4.4 0:08:41
8:38 8:46 0:38:20 4 824
8/26/2007 - 3.0 3.0 - - - - 6.0 0 9 0.0 8/26/2007 6.0 0:08:36
8:44 8:28 0:51:36 6 1,330
9/2/2007 - - - 2.0 - - - 2.0 0 4 0.0 9/2/2007 2.0 0:08:27
8:27 0:16:54 2 643
9/9/2007 - - - - - - - 0.0 0 2 0.0 9/9/2007 0.0
0:00:00 0 277
9/16/2007 - - 3.0 3.0 - - - 6.0 0 7 0.0 9/16/2007 6.0 0:08:59
8:54 9:05 0:53:57 6 1,071
9/23/2007 3.0 - 1.1 - - - 1.0 5.1 0 7 0.0 9/23/2007 5.1 0:08:54
8:59 8:37 8:58 0:44:57 5 1,058
9/30/2007 2.0 - 3.0 4.0 - - - 9.0 0 10 0.0 9/30/2007 9.0 0:08:47
8:40 8:57 8:45 1:19:11 9 1,661
10/7/2007 1.3 3.0 - 2.5 2.2 - - 8.9 0 12 0.0 10/7/2007 8.9 0:09:09
8:52 9:06 9:17 9:15 1:21:39 9 1,765
10/14/2007 2.0 - 3.0 3.0 - - - 8.0 0 9 0.0 10/14/2007 8.0 0:09:01
8:34 9:11 9:11 1:12:14 8 1,460
10/21/2007 - 3.0 3.0 - - - - 6.0 0 8 0.0 10/21/2007 6.0 0:08:54
8:49 9:00 0:53:27 6 1,239
10/28/2007 - 2.0 - - - 3.0 - 5.0 0 6 0.0 10/28/2007 5.0 0:09:00
 8:50 9:08 0:45:19 5 13
11/4/2007 - - - - - - - 0.0 0 0.0 11/4/2007 0.0
0:00:00 0
11/11/2007 3.0 3.0 - 3.0 3.0 - - 12.0 0 13 0.0 11/11/2007 12.0 0:08:41
8:39 8:40 8:47 8:39 1:44:35 12 2,106
11/18/2007 3.0 3.0 3.0 - 5.0 3.0 - 17.0 0 18 0.0 11/18/2007 17.0 0:08:41
8:45 9:00 8:36 8:32 8:42 2:27:49 17 2,929
11/25/2007 5.3 3.0 - 5.0 4.5 - - 17.8 0 19 0.0 11/25/2007 17.8 0:08:24
8:32 7:37 8:42 8:28 2:29:15 18 3,106
12/2/2007 3.0 6.0 3.0 3.0 3.0 - - 18.0 0 19 12/2/2007 18.0 0:08:34
9:01 8:29 8:45 8:06 8:38 2:34:24 18 3,102
12/9/2007 - 3.0 3.0 4.0 3.0 - - 13.0 0 14 12/9/2007 13.0 0:08:32
8:42 8:35 8:24 8:32 1:51:03 13 2,270
12/16/2007 7.0 3.0 3.0 5.0 3.0 - - 21.0 3 22 12/16/2007 21.0 0:08:38
8:22 8:27 8:43 9:04 8:39 3:01:15 18 3,581
12/23/2007 3.5 7.0 - 5.0 - 4.0 - 19.5 0 21 12/23/2007 19.5 0:08:54
9:28 9:15 8:23 8:29 2:53:55 20 3,316
12/30/2007 7.0 3.0 10.0 0 10 12/30/2007 10.0 0:08:52
8:55 8:45 1:28:40 10 1,678

Distance Shoe Cal

Retired 460 458 517 643
Too Small, ran through soles Shoe 1 270 Asics Gel Kayano 12 1:09:47:48 186 71,240 12.734847
Shoe 2
Nike Free 5.0
Saucony Progrid Trigon 5 Ride
 Basic Running Log

Sun Date Sunday Monday Tuesday Wednesday Thursday Friday Saturday Distance Shoe Cal Date Mileage Avg Pace
12/30/2007 7.0 3.0 - 4.0 6.0 3.0 - 13.0 0 14 0.0 12/30/2007 13.0 0:08:30
8:55 8:45 8:24 8:30 8:38 1:50:30 13 2,222
1/6/2008 5.5 6.0 3.0 - 8.0 3.0 - 25.5 0 28 0.0 1/6/2008 25.5 0:08:52 0:08:54 8.18
9:01 8:41 9:08 8:52 8:43 3:46:10 26 4,455 0:08:37 0.82
1/13/2008 9.0 3.0 - 4.0 7.0 - 23.0 0 24 0.0 1/13/2008 23.0 0:08:31 0:08:52
8:52 8:18 8:12 8:22 3:16:08 23 3,934
1/20/2008 6.0 4.0 3.0 6.0 - - 1.0 20.0 4 21 0.0 1/20/2008 20.0 0:08:25
8:40 8:04 8:32 8:23 8:29 2:48:44 16 3,456
1/27/2008 4.0 6.0 3.0 6.0 - - 6.7 25.7 0 27 0.0 1/27/2008 25.7 0:08:45
8:50 8:23 8:30 8:25 9:29 3:44:58 26 4,387
2/3/2008 - 5.3 5.0 3.0 10.0 3.0 - 26.3 16 27 0.0 2/3/2008 26.3 0:08:38
8:47 8:40 8:28 8:42 8:20 3:46:50 10 4,462
2/10/2008 7.0 3.0 4.0 - 7.0 - - 21.0 0 22 0.0 2/10/2008 21.0 0:08:38
8:40 8:25 8:24 8:51 3:01:28 21 3,560
2/17/2008 3.0 8.1 3.0 3.0 6.0 - 4.0 27.1 0 0.0 2/17/2008 27.1 0:08:38
8:20 8:29 8:50 8:50 8:45 8:45 3:54:12 27
2/24/2008 9.0 - 5.0 6.0 - - 3.0 23.0 0 23 0.0 2/24/2008 23.0 0:08:36
8:49 8:33 8:29 8:23 3:18:09 23 3,827
3/2/2008 4.0 3.5 4.0 - 7.0 4.0 - 22.5 0 24 0.0 3/2/2008 22.5
8:42 8:27 8:28 8:26 8:11 3:10:00 23 3,870
3/9/2008 - 8.5 - 3.3 4.3 4.0 - 20.0 0 22 0.0 3/9/2008 20.0 0:08:26
8:30 8:26 8:24 8:22 2:48:49 20 3,587
3/16/2008 7.0 4.0 - 4.0 7.0 3.0 - 25.0 0 26 0.0 39523 3/16/2008 25.0 0:08:30
8:30 8:38 8:17 8:39 8:16 3:32:31 25 4,281
3/23/2008 - 7.5 4.0 - - 4.0 - 15.5 0 17 0.0 3/23/2008 15.5 0:08:23
8:14 8:29 8:35 2:10:01 16 2,687
3/30/2008 4.0 7.0 3.0 - - 7.0 - 21.0 0 22 0.0 3/30/2008 21.0 0:08:40
8:34 8:50 8:42 8:34 3:02:10 21 3,580
4/6/2008 4.0 9.0 3.0 - 3.0 5.0 - 24.0 24 25 0.0 4/6/2008 24.0 0:08:32
8:36 8:40 8:45 8:16 8:17 3:24:57 0 4,095
4/13/2008 4.0 10.0 - - - 4.0 2.1 20.1 20 22 0.0 4/13/2008 20.1 0:08:28
8:26 8:26 8:32 8:41 2:50:15 0 3,503
4/20/2008 3.5 3.0 - 7.0 4.0 3.0 - 20.5 21 23 0.0 4/20/2008 20.5 0:08:42
8:33 8:43 9:00 8:38 8:21 2:58:39 0 4,226
4/27/2008 4.0 10.0 3.0 - 4.0 - - 21.0 17 22 0.0 4/27/2008 21.0 0:08:31
8:36 8:29 8:14 8:44 2:58:52 4 3,597
5/4/2008 1.5 4.0 - 4.0 4.0 3.0 - 16.5 17 19 0.0 5/4/2008 16.5 0:08:37
8:43 8:45 8:46 8:34 8:20 2:22:24 0 3,005
5/11/2008 4.0 7.0 3.0 3.5 - - 13.1 30.6 31 34 0.0 5/11/2008 30.6 0:08:19
8:12 8:28 8:12 8:16 8:21 4:14:59 0 5,440
5/18/2008 4.0 4.0 - 2.0 0.2 - 10.2 10 13 0.0 5/18/2008 10.2 0:08:30
8:19 8:31 8:49 9:07 1:26:47 0 2,055
5/25/2008 3.0 3.0 3.0 4.0 4.0 - 3.0 20.0 20 23 0.0 5/25/2008 20.0 0:08:32
8:41 8:23 8:38 8:38 8:30 8:27 2:50:59 0 3,611
6/1/2008 - 5.0 7.0 - 4.5 3.5 - 20.0 20 22 0.0 6/1/2008 20.0 0:08:49
8:46 8:55 8:39 8:56 2:56:26 0 3,491
6/8/2008 3.0 4.5 4.0 4.5 - 4.0 - 20.0 20 22 0.0 6/8/2008 20.0 0:08:43
8:51 8:45 8:47 8:41 8:37 2:54:41 0 3,555
6/15/2008 4.0 4.3 3.0 4.5 3.2 3.0 - 22.0 22 23 0.0 6/15/2008 22.0 0:08:24
8:36 8:12 8:26 8:12 8:29 8:40 3:05:00 0 3,810
6/22/2008 4.3 3.0 3.2 4.6 3.0 3.0 - 21.1 21 22 0.0 6/22/2008 21.1 0:08:12
8:11 8:24 8:23 8:04 8:19 8:01 2:53:14 0 3,624
6/29/2008 4.0 4.3 4.2 4.3 3.2 - 5.0 25.0 25 26 0.0 6/29/2008 25.0 0:08:31
8:27 8:33 8:49 8:25 8:35 8:25 3:33:29 0 4,284
7/6/2008 4.0 8.0 - 5.0 3.0 - - 20.0 20 22 0.0 7/6/2008 20.0 0:08:22
8:04 8:26 8:30 8:26 2:47:32 0 3,534
7/13/2008 4.0 5.0 3.0 5.0 4.0 2.0 - 23.0 17 26 0.0 7/13/2008 23.0 0:08:34
8:23 8:23 8:48 8:46 8:38 8:26 3:17:05 6 4,113
7/20/2008 3.0 4.4 3.0 4.1 4.0 2.2 - 20.7 6 22 0.0 7/20/2008 20.7 0:08:23
8:16 8:09 8:40 8:28 8:24 8:31 2:53:22 15 3,604
7/27/2008 3.0 4.3 2.2 4.3 4.3 3.0 3.0 24.0 0 25 0.0 7/27/2008 24.0 0:08:14
8:09 8:06 8:33 8:00 8:17 8:37 8:17 3:18:03 24 4,152
8/3/2008 3.0 4.3 3.0 3.2 4.0 3.5 - 21.0 0 24 3.0 8/3/2008 21.0 0:08:03
8:16 8:00 7:36 8:16 7:59 8:14 2:49:11 18 3,813
8/10/2008 3.0 4.0 4.5 5.0 4.0 - - 20.5 0 22 3.0 8/10/2008 20.5 0:08:11
8:30 8:24 8:05 8:09 7:54 2:47:49 18 3,603
8/17/2008 4.5 6.0 5.0 3.0 4.0 - - 22.5 5 24 0.0 8/17/2008 22.5 0:08:11
8:16 8:02 8:08 8:33 8:09 3:04:19 18 3,939
8/24/2008 4.0 4.0 4.0 3.0 4.0 3.0 3.0 25.0 3 27 4.0 8/24/2008 25.0 0:08:07
8:18 8:17 8:03 8:05 7:58 8:10 8:03 3:23:18 18 4,393
8/31/2008 4.0 3.0 4.0 4.5 4.5 4.0 - 24.0 0 26 4.0 8/31/2008 24.0 0:08:02
8:03 8:02 8:07 8:02 8:09 7:50 3:12:55 20 4,220
9/7/2008 4.0 5.0 4.0 - 4.0 4.0 - 21.0 0 23 0.0 9/7/2008 21.0 0:08:01
8:11 7:52 8:06 7:55 8:08 2:48:40 21 3,795
9/14/2008 4.0 7.0 4.0 5.0 - 4.0 - 24.0 0 25 0.0 9/14/2008 24.0 0:07:54
7:47 7:52 8:00 8:06 7:47 3:09:50 24 4,181
9/21/2008 4.0 4.0 - 4.0 4.0 - - 16.0 0 18 0.0 9/21/2008 16.0 0:08:01
7:54 8:00 7:51 8:19 2:08:16 16 2,860
9/28/2008 - 5.0 - - - - - 5.0 5 5 0.0 9/28/2008 5.0 0:08:03
8:03 0:40:15 0 820
10/5/2008 4.0 4.0 5.0 4.0 3.0 4.0 - 24.0 0 26 0.0 10/5/2008 24.0 0:07:55
7:59 7:49 7:59 7:59 7:31 8:06 3:10:00 24 4,262
10/12/2008 4.0 4.0 7.0 3.0 4.0 4.0 - 26.0 0 26 0.0 10/12/2008 26.0 0:07:58
7:54 8:05 8:12 7:55 7:48 7:47 3:27:25 26 4,262
10/19/2008 4.0 7.0 3.0 4.0 4.0 - 22.0 0 24 0.0 10/19/2008 22.0 0:07:48
7:43 7:39 7:45 7:49 8:12 2:51:44 22 3,857
10/26/2008 4.0 4.5 4.0 4.5 3.0 - 20.0 0 0.0 10/26/2008 20.0 0:06:37
7:42 8:02 7:45 7:39 2:12:32 20
11/2/2008 4.0 5.0 4.0 - 3.0 4.0 - 20.0 4 0.0 11/2/2008 20.0 0:07:45 8.075
7:53 7:44 7:53 7:43 7:32 2:35:10 16 4.5
11/9/2008 6.0 3.0 4.0 4.0 3.0 - - 20.0 3 0.0 11/9/2008 20.0 0:07:52
7:45 7:51 8:05 7:42 8:05 2:37:26 17
11/16/2008 4.2 - - 4.0 3.5 3.0 - 14.8 0 0.0 11/16/2008 14.8 0:07:47
7:37 7:37 8:01 8:01 1:55:01 15
11/23/2008 4.0 5.0 3.0 4.0 - - 3.0 19.0 3 0.0 11/23/2008 19.0 0:07:52
7:42 7:55 8:06 7:48 7:52 2:29:19 16
11/30/2008 4.0 4.0 - 6.0 3.0 3.0 - 20.0 0 11/30/2008 20.0 0:07:41
7:30 7:48 7:44 7:49 7:34 2:33:45 20
12/7/2008 4.0 7.0 3.0 0.9 - - - 14.9 0 12/7/2008 14.9 0:07:54
7:41 8:06 7:50 7:39 1:57:58 15
12/14/2008 3.6 4.0 - 4.0 4.0 1.5 - 17.1 0 12/14/2008 17.1 0:07:48
7:43 7:57 7:50 7:50 7:35 2:13:36 17
12/21/2008 4.0 4.0 4.0 - - 4.0 3.0 19.0 0 12/21/2008 19.0 0:07:45
7:54 7:40 7:46 7:47 7:37 2:27:19 19
12/28/2008 4.0 4.0 - 4.0 12.0 0 12/28/2008 12.0 0:07:33
7:36 7:29 7:34 1:30:36 12

Distance Shoe Cal

Retired 1,088 333 959 632
Not worn out, extremely light Shoe 1 478 Nike Free 5.0 5:06:01:37 131 156,012 13.148571
Ran through soles, comfortable Shoe 2 299 Saucony Progrid Trigon 5 Ride
Heavy, started having knee problems Shoe 3 179 Nike Air Pegasus 5
Not worth extra money over Ride Shoe 4 295 Saucony Progrid Triumph 5 Saucony Progrid Trigon 5 Ride, III
Shoe 5 333 Saucony Progrid Trigon 5 Ride, II
 Basic Running Log

Sun Date Sunday Monday Tuesday Wednesday Thursday Friday Saturday Distance Shoe
12/28/2008 4.0 4.0 - 8.0 0 0:07:29 8.0
7:34 7:25 0:59:56 8
1/4/2009 6.0 3.0 4.0 5.0 3.0 2.3 - 23.3 0 0:07:39 23.3
7:50 7:41 7:40 7:38 7:42 7:13 2:58:13 23
1/11/2009 7.0 4.0 - 4.0 - - - 15.0 0 0:07:39 15.0
7:48 7:31 7:32 1:54:48 15
1/18/2009 2.0 4.0 4.0 3.0 4.0 3.0 - 20.0 6 0:07:28 20.0
7:24 7:36 7:26 7:26 7:34 7:20 2:29:30 14
1/25/2009 4.0 4.0 4.0 5.0 3.0 - - 20.0 0 0:07:40 20.0
7:34 7:36 7:42 7:45 7:48 2:33:37 20
2/1/2009 - 6.0 4.0 4.0 3.0 3.0 - 20.0 10 0:07:39 20.0
7:51 7:38 7:35 7:30 7:32 2:33:04 10
2/8/2009 4.0 4.0 - 4.0 4.0 4.0 - 20.0 0 0:07:43 20.0
7:52 7:40 7:44 7:44 7:36 2:34:24 20
2/15/2009 4.0 4.0 3.0 4.0 7.0 3.0 - 25.0 4 25.0
8:02 - 7:43 - 7:49 7:43 2:13:09 21
2/22/2009 7.0 4.0 3.0 4.0 4.0 - - 22.0 3 0:07:42 22.0
7:48 7:33 7:33 7:53 7:37 2:49:27 19
3/1/2009 7.2 4.0 - 5.0 4.0 - 4.5 24.7 0 0:07:43 24.7
7:49 7:47 7:40 7:40 7:38 3:11:04 25
3/8/2009 6.0 4.0 4.0 3.0 - 4.0 - 21.0 3 21.0
8:07 7:45 7:38 - 7:37 2:20:42 18
3/15/2009 6.0 6.0 2.0 3.0 5.0 3.0 - 25.0 5 0:07:50 25.0
7:48 7:50 7:42 7:52 7:51 7:57 3:15:58 20
3/22/2009 3.0 4.0 4.0 4.0 3.0 4.0 - 22.0 11 0:07:41 22.0
7:39 7:55 7:37 7:41 7:44 7:32 2:49:09 11
3/29/2009 7.0 3.0 4.0 3.0 4.0 - - 21.0 7 0:07:42 21.0
7:43 7:42 7:46 7:31 7:45 2:41:44 14
4/5/2009 4.0 6.0 6.0 3.0 3.0 - - 22.0 3 22.0
7:34 - 7:43 7:43 7:56 2:03:31 19
4/12/2009 4.0 4.0 3.0 4.0 4.0 3.0 - 22.0 0 22.0
7:24 - 7:41 7:41 7:48 7:37 2:17:26 22
4/19/2009 7.0 4.0 3.0 4.0 3.0 2.0 - 23.0 3 23.0
7:47 7:56 7:46 7:32 - 7:39 2:34:57 20
4/26/2009 7.0 4.0 4.0 4.0 - 3.3 2.9 25.2 0 25.2
- 8:04 7:58 7:42 7:45 7:05 2:20:47 25
5/3/2009 4.0 4.0 3.0 3.8 3.0 3.0 - 20.8 0 20.8
7:38 - 7:52 7:50 7:46 7:34 2:09:30 21
5/10/2009 4.0 4.0 2.0 3.0 4.0 2.0 4.0 23.0 6 23.0
7:41 8:08 8:07 - 7:38 7:55 7:42 2:36:40 17
5/17/2009 4.0 6.0 4.0 4.0 5.7 2.0 - 25.7 8 25.7
7:38 7:57 7:49 7:48 - 7:39 2:36:00 18
5/24/2009 3.5 2.0 4.0 - 3.5 4.0 3.0 20.0 4 0:07:45 20.0
7:35 7:37 7:58 7:55 7:36 7:48 2:35:09 16
5/31/2009 4.0 6.7 3.0 3.4 3.0 3.0 - 23.1 3 23.1
7:41 - 7:56 7:53 7:34 1:44:03 20
6/7/2009 4.0 5.5 3.5 4.0 2.0 3.0 - 22.0 0 0:07:48 22.0
7:33 7:56 7:59 7:43 7:50 7:52 2:51:54 22
6/14/2009 3.0 4.0 4.0 4.0 3.0 3.0 - 21.0 0 0:07:49 21.0
7:38 7:42 8:01 7:55 7:59 7:36 2:44:11 21
6/21/2009 4.0 4.0 4.0 3.0 3.0 2.5 2.0 22.5 0 0:07:49 22.5
7:52 7:57 7:57 7:44 7:38 7:38 7:58 2:56:11 23
6/28/2009 4.0 3.5 4.0 3.0 4.0 3.0 3.0 24.5 0 0:07:48 24.5
7:40 8:02 7:51 7:49 7:54 7:40 7:45 3:11:29 25
7/5/2009 4.0 4.0 4.0 4.0 4.0 3.0 - 23.0 4 0:07:53 23.0
8:00 7:52 7:53 7:59 7:53 7:44 3:01:40 19
7/12/2009 4.0 4.0 4.0 3.0 4.0 4.0 2.0 25.0 14 0:07:47 25.0
7:46 7:41 7:47 7:44 7:49 7:50 8:00 3:14:44 11
7/19/2009 4.0 4.0 4.0 - 4.0 4.2 - 20.2 0 20.2
7:48 7:55 7:44 7:39 2:05:32 20
7/26/2009 4.0 4.0 4.0 3.0 3.0 4.0 3.0 25.0 3 0:07:54 25.0
7:57 7:58 7:58 7:51 7:41 7:50 8:03 3:17:37 22
8/2/2009 4.0 4.0 4.0 4.0 3.0 3.0 3.0 25.0 7 0:07:47 25.0
7:41 7:46 7:48 7:43 8:03 7:50 7:47 3:14:52 14
8/9/2009 4.0 4.0 4.0 4.0 4.0 4.0 2.0 26.0 8 0:07:54 26.0
8:00 7:53 7:57 7:54 7:50 7:59 7:46 3:25:44 18
8/16/2009 - - - 4.0 4.0 3.8 - 11.8 0 0:07:45 11.8
7:50 7:42 7:44 1:31:08 12
8/23/2009 4.0 4.0 4.0 4.0 4.0 3.0 3.0 26.0 4 0:07:51 26.0
7:50 7:49 7:39 7:40 8:12 7:45 8:10 3:24:25 18
8/30/2009 5.0 4.0 5.0 3.0 4.0 2 4.0 27.0 9 0:07:46 27.0
 7:56 7:48 7:45 7:43 7:39 7:32 7:51 3:29:50 11
9/6/2009 4.0 4.0 4.0 4.3 4.0 4.0 - 24.3 8 0:07:42 24.3
7:48 7:36 7:44 7:42 7:35 7:51 3:06:59 16
9/13/2009 4.0 5.5 4.5 4.0 6.0 - - 24.0 0 0:07:39 24.0
7:43 7:47 7:34 7:31 7:42 3:03:59 24
9/20/2009 6.0 4.0 4.0 - 7.0 5.0 - 26.0 4 0:07:38 26.0
7:42 7:35 7:37 7:42 7:33 3:18:39 22
9/27/2009 4.0 5.3 6.0 - 6.0 4.0 - 25.3 4 0:07:46 25.3
7:32 7:54 7:50 7:54 7:32 3:16:13 21
10/4/2009 5.0 6.0 4.0 4.0 - 6.0 - 25.0 10 0:07:48 25.0
7:46 8:02 7:38 7:39 7:51 3:15:16 15
10/11/2009 7.0 4.0 4.3 3.0 4.0 7.0 - 29.3 3 0:07:45 29.3
7:34 7:34 7:57 8:01 7:54 7:43 3:46:41 26
10/18/2009 7.0 3.0 7.0 - 7.0 4.0 - 28.0 3 0:07:52 28.0
7:54 7:27 8:05 7:51 7:48 3:40:23 25
10/25/2009 7.0 4.0 8.0 - 4.0 3.0 3.0 29.0 3 0:07:52 29.0
8:11 7:47 7:52 7:48 7:21 7:57 3:48:27 22
11/1/2009 9.0 4.0 5.0 - 7.0 4.0 - 29.0 8 0:07:38 29.0
7:52 7:24 7:28 7:37 7:39 3:41:39 21
11/8/2009 10.0 4.0 5.0 - 7.0 4.0 - 30.0 8 0:07:57 30.0
8:44 7:10 7:46 7:47 7:20 3:58:39 22
11/15/2009 10.0 4.0 7.0 - 7.0 5.0 - 33.0 9 0:07:46 33.0
8:07 7:37 7:49 7:40 7:17 4:16:26 24
11/22/2009 12.0 3.0 7.0 - 4.0 9.2 - 35.2 7 0:07:41 35.2
7:51 7:32 7:57 7:23 7:29 4:30:58 28
11/29/2009 1.3 4.0 9.0 - 7.0 4.0 25.3 5 25.3
7:26 7:29 7:50 7:55 2:45:35 20
12/6/2009 14.0 4.0 6.5 - - 4.0 5.0 33.5 15 0:07:49 33.5
7:55 7:52 7:57 7:28 7:40 4:22:10 19
12/13/2009 - 3.0 4.0 4.0 3.0 - 14.0 7 0:07:34 14.0
7:29 7:37 7:26 7:47 1:46:00 7
12/20/2009 4.0 3.0 3.0 - 2.0 - 5.0 17.0 7 0:07:37 17.0
7:25 7:26 7:55 8:09 7:32 2:09:45 10
12/27/2009 2.3 - 3.0 - 2.5 7.8 0 0:07:43 7.8
7:28 7:54 7:45 0:59:52 8

Distance Shoe
Retired 1,226 33
Went through sole Shoe 1 355 Saucony Progrid Trigon 5 Ride, III 5:06:39:53 225
Went through sole Shoe 2 305 Saucony Progrid Ride (replaced Trigon Ride)
Cheap, ran out padding Shoe 3 227 Saucony Grid Fusion 2 Saucony Fastwitch 3
Padding not good, don't like Shoe 4 157 Saucony Grid C2 Roadster Saucony Progrid Ride 2

1/1/2009 Semi-Retired
12/31/2009 End of year 34 Nike Free 5.0 Retired by injury
12/5/2009 Today
26 Days left
338 Days so far
1324 Projected total
25.39400452 Miles / week
1200 goal
-7.04513575 Miles / week needed
 Basic Running Log

Sun Date Sunday Monday Tuesday Wednesday Thursday Friday Saturday Distance Shoe Average PacMileage
12/27/2009 3.0 - 3.0 3 0:07:31 3.0
7:31 0:22:33 0
1/3/2010 3.0 4.0 3.0 4.0 1.0 4.0 - 19.0 0 0:07:28 19.0
7:46 7:18 7:15 7:33 7:29 7:29 2:21:52 19
1/10/2010 3.0 3.0 3.0 0.7 3.3 3.5 - 16.5 0 0:07:29 16.5
7:25 7:09 7:28 7:24 7:44 7:41 2:03:35 16
1/17/2010 4.0 3.3 4.0 - 4.0 3.0 - 18.3 7 0:07:26 18.3
7:22 7:12 7:48 7:16 7:31 2:15:41 11
1/24/2010 - - 3.5 4.0 3.0 3.0 - 13.5 3 0:07:28 13.5
7:31 7:36 7:26 7:20 1:41:00 11
1/31/2010 5.0 3.0 4.0 - 5.5 3.0 - 20.5 5 0:07:21 20.5
7:12 7:16 7:31 7:24 7:24 2:30:46 16
2/7/2010 3.0 6.0 3.3 - 5.0 3.0 - 20.3 9 0:07:28 20.3
7:19 7:30 7:35 7:34 7:20 2:31:25 11
2/14/2010 4.0 0.3 3.0 7.0 - 2.3 - 16.5 2 0:07:10 16.5
7:12 7:12 6:48 7:23 7:02 1:58:34 14
2/21/2010 3.8 4.3 - 6.0 3.0 3.0 6.2 26.2 6 0:07:19 26.2
7:04 7:35 7:24 7:19 7:17 7:15 3:11:58 16
2/28/2010 3.0 3.0 - - - - - 6.0 0 0:07:23 6.0
7:28 7:18 0:44:18 6
3/7/2010 3.8 4.0 4.3 4.0 3.0 3.0 - 22.0 0 0:07:26 22.0
7:28 7:28 7:37 7:18 7:31 7:12 2:43:35 22
3/14/2010 4.0 7.0 3.0 - 0.1 3.0 - 17.1 0 0:07:22 17.1
7:22 7:29 7:19 6:44 7:11 2:06:17 17
3/21/2010 4.8 5.3 3.0 - 3.0 4.0 - 20.0 0 20.0
- 7:28 7:40 7:10 7:23 1:53:14 20
3/28/2010 4.0 5.0 4.0 - 4.0 3.0 - 20.0 0 0:07:23 20.0
7:13 7:42 7:25 7:17 7:14 2:27:52 20
4/4/2010 4.0 3.5 3.0 - 4.0 3.0 - 17.5 0
7:21 7:43 7:33 1:19:03 18
4/11/2010 3.0 3.3 4.0 5.1 3.2 1.0 - 19.6 4 0:07:16 19.6
6:46 7:21 7:16 7:28 7:30 6:51 2:22:11 16
4/18/2010 3.8 4.0 5.5 2.1 - 3.0 2.1 20.6 0 0:06:09 20.6
7:41 7:48 7:44 7:35 7:10 2:06:43 21
4/25/2010 3.0 4.1 6.4 - 4.1 4.0 3.0 24.6 0 0:07:34 24.6
7:21 7:52 7:34 7:39 7:34 7:22 3:06:27 25
5/2/2010 4.2 4.0 5.0 - 4.0 2.0 - 19.2 0 0:07:33 19.2
7:25 7:40 7:45 7:28 7:25 2:25:16 19
5/9/2010 4.0 3.0 - 4.0 3.0 - 4.3 18.3 0 0:07:30 18.3
7:38 7:34 7:27 7:22 7:32 2:17:27 18
5/16/2010 3.0 4.0 3.0 - 3.0 3.0 - 16.0 0 0:07:25 16.0
7:12 7:24 7:23 7:42 7:25 1:58:42 16
5/23/2010 3.0 4.0 7.0 - 6.0 3.0 - 23.0 4 0:08:01 23.0
7:41 7:59 8:10 8:07 7:55 3:04:36 19
5/30/2010 4.0 4.0 4.0 - 7.0 - - 19.0 0 0:07:43 19.0
7:49 7:40 7:37 7:46 2:26:46 19
6/6/2010 3.0 4.0 5.0 4.0 - 4.0 - 20.0 17 0:07:55 20.0
7:43 8:01 8:13 7:40 7:52 2:38:26 3
6/13/2010 3.0 4.0 - 4.0 3.0 - 4.0 18.0 18 0:07:41 18.0
7:35 7:36 7:59 7:42 7:36 2:18:35 0
6/20/2010 3.0 3.5 - 4.0 4.0 3.0 - 17.5 7 0:07:41 17.5 23:15 7:45
7:32 7:58 7:31 7:51 7:32 2:14:37 11
6/27/2010 4.0 4.0 3.0 - 4.0 3.0 - 18.0 0 0:07:42 18.0
7:36 7:44 7:46 7:43 7:47 2:18:53 18
7/4/2010 3.0 3.0 4.0 4.0 3.0 4.0 - 21.0 0 21.0
7:44 7:53 7:54 7:39 7:45 21
7/11/2010 4.0 4.0 4.0 4.0 3.0 - - 19.0 0 0:07:46 19.0
7:36 7:53 7:44 7:52 7:45 2:27:40 19
7/18/2010 6.0 4.0 3.0 3.0 3.0 - - 19.0 0 0:07:51 19.0
7:57 7:59 7:49 7:53 7:33 2:29:23 19
7/25/2010 4.0 4.0 4.0 5.0 3.0 - - 20.0 16 0:07:49 20.0
7:39 7:54 7:49 7:50 8:00 2:36:42 4
8/1/2010 4.0 3.0 - 3.0 3.0 - 4.0 17.0 4 0:07:51 17.0
7:51 7:49 7:51 8:04 7:43 2:13:28 13
8/8/2010 4.0 4.0 - 4.0 3.0 4.0 - 19.0 0 0:07:59 19.0
7:56 8:00 7:51 8:12 8:01 2:31:48 19
8/15/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
8/22/2010 4.0 3.0 4.0 4.0 3.0 4.0 - 22.0 8 0:08:02 22.0
7:57 8:06 7:53 8:00 8:25 8:00 2:56:53 14
8/29/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
9/5/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
9/12/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
9/19/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
9/26/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
10/3/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
10/10/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
10/17/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
10/24/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
 0:00:00 0
10/31/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
11/7/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
11/14/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
11/21/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
11/28/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
12/5/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
12/12/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
12/19/2010 - - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0
12/26/2010 - - - - - - 0.0 0 #DIV/0! 0.0
0:00:00 0

Distance Shoe
Retired 627 42
rtrained knee, hurt with these shoes since early December 282 Saucony Progrid Ride 2 2:02:46:23 33
Went through right heel, outsole worthless 107.14 Saucony Grid Sinister
Still look like new 309 Saucony Progrid Guide 2 76 Saucony Fastwitch 3
Mizuno Wave Rider ??
62 Saucony Progrid Ride 2, II
1/1/2010 Nike Free 5.0 V4
12/31/2010 End of year
8/29/2010 Today
124 Days left
240 Days so far
954 Projected total
18.2902041 Miles / week
1000 goal
21.05121788 Miles / week needed
 2/14/2010
Sun Date Sunday Monday Tuesday WednesdayThursday Friday Saturday Dist
10/11/2009

10/18/2009

10/25/2009 4 6 4 r 6 4 24
ez ez xt ez ez
11/1/2009 6 4 r 7 3 7 27
ez ez xt ez ez ez
11/8/2009 7 4 7 6 4 21
lsd normal normal ss rec
11/15/2009 9 3 5 6 4 27
lsd normal normal ss rec
11/22/2009 8 6 5 7 4 30
lsd normal strides ss rec
11/29/2009 10 4 7 8 4 33
lsd normal strides cruise rec
12/6/2009 12 3 7 9 4 35
pace rec normal cruise rec
12/13/2009 14 4 9 4 4 35
lsd rec normal tempo rec
12/20/2009 10 3 6 7 4 4 34
pace rec normal cruise rec strides
12/27/2009 16 3 7 3 6 3 38
lsd rec strides normal ss rec
1/3/2010 18 4 7 6 3 38
pace rec normal ss rec
1/10/2010 20 4 9 4 3 40
lsd rec normal tempo rec
1/17/2010 13.1 3 5 7 5 33.1
race rec normal cruise rec
1/24/2010 20 5 7 4 3 39
lsd rec normal tempo rec
1/31/2010 18 5 5 7 4 39
pace rec normal ss rec
2/7/2010 8 5 5 3 2 23
lsd normal normal normal rec
2/14/2010 26.2 R 26.2
race -
Time Cal

lsd 7:45 - 8:45

rec 8:45 - 9:15
normal 7:45 - 8:15
pace 7:15 last 5

ss 6:53 - 7:05 25 min+, recover after

tempo 6:45 - 6:53 15-30 min, recover after
cruise 6:30 5 min, 2 x ?

strides hard 30 s, 1+ x ?, @ end of run

http://www.mcmillanrunning.com/

Event 100m 200m 400m 500m 800m 1000m 1500m

Time 16.6 33.2 01:09.3 01:30.4 02:32.2 03:18.9 05:13.4
Pace/Mile -- -- -- -- -- -- --

Event 4M 8000m 5M 10K 15K 10M 20K

Time 25:30:00 32:07:00 32:18:00 40:29:00 1:02:44 1:07:50 1:25:22
Pace/Mile 6:23 6:27 6:27 6:30 6:44 6:47 6:53

Endurance Pace/
Workouts Mile
Recovery 8:46 to
Jogs 9:16
7:46 to
Long Runs
8:46
7:46 to
Easy Runs Speed Workouts
8:16
Middle Long
Distance Distance
Runners Runners
Pace/ 1:23.9 to 1:25.6 to
Stamina Workouts 400m
Mile 1:27.5 1:30.5
Steady-State 6:53 to 2:51.2 to 2:58.8 to
800m
Runs 7:05 2:59.0 3:07.1
6:36 to 3:43.5 to 3:49.0 to
Tempo Runs 1000m
6:53 3:53.9 3:57.8
Tempo 6:30 to 4:28.6 to 4:34.8 to
1200m
Intervals 6:44 4:40.7 4:48.8
6:06.5 to 6:14.2 to
1600m
6:20.5 6:28.0
Time/ 7:47.8 to 7:55.7 to
2000m
Interval 8:01.3 8:05.0
6:27 to
(mile)
6:36
4:49 to
(1200m)
4:55
4:01 to
(1000m)
Cruise 4:06
Intervals 3:13 to
(800m)
3:17
2:24 to
(600m)
2:28
1:36 to
(400m)
1:38
 Mile 2000m 3000m 2M 4000m 3M 5000m
05:37.6 07:08.0 11:10.6 12:00.3 15:16.2 18:47 19:29
-- 05:44.3 05:59.7 06:00.2 06:08.6 6:16 6:16

13.1M 15M 25K 30K 20M 25M Marathon

1:30:05 1:43:54 1:48:27 2:11:54 2:22:39 2:59:50 3:10:00
6:53 6:56 6:59 7:05 7:08 7:11 7:16

Sprint Workouts
Middle Long
Distance Distance
Runners Runners
17.3 to 18.1 to
100m
19.0 19.9
36.2 to 37.1 to
200m
39.8 40.8
54.2 to 55.7 to
300m
1:02.7 1:03.4
1:16.1 to 1:19.6 to
400m
1:24.6 1:25.6
1:59.3 to 2:05.4 to
600m
2:08.4 2:11.2
http://www.mcmillanrunning.com/

Event 100m 200m 400m 500m 800m 1000m 1500m

Time 18.3 36.6 01:16.6 01:39.9 02:48.2 03:39.9 05:46.4
Pace/Mile -- -- -- -- -- -- --

Event 4M 8000m 5M 10K 15K 10M 20K

Time 28:11:00 35:30:00 35:42:00 44:45:00 1:09:21 1:14:59 1:34:21
Pace/Mile 7:03 7:08 7:08 7:11 7:26 7:30 7:36

Endurance Pace/
Pace/K
Workouts Mile
Recovery 9:31 to 5:55 to
Jogs 10:01 6:14
8:31 to 5:18 to
Long Runs 9:31 5:55
8:31 to 5:18 to
Easy Runs 9:01 5:37 Speed Workouts
Middle Long
Distance Distance
Runners Runners
Pace/ 1:32.7 to 1:34.6 to
Stamina Workouts 400m 1:36.7 1:40.0
Mile
Steady-State 7:36 to 3:09.2 to 3:17.6 to
800m 3:17.9 3:26.8
Runs 7:50
7:17 to 4:07.0 to 4:13.1 to
Tempo Runs 1000m 4:18.5 4:22.9
7:36
Tempo 7:11 to 4:56.8 to 5:03.8 to
1200m 5:10.2 5:19.2
Intervals 7:26
6:45.0 to 6:53.6 to
1600m 7:00.6 7:08.9
Time/ 8:37.1 to 8:45.7 to
2000m 8:52.0 8:56.1
Interval
7:08 to
(mile)
7:17
5:19 to
(1200m)
5:26
4:26 to
(1000m)
Cruise 4:32
Intervals 3:33 to
(800m)
3:37
2:40 to
(600m)
2:43
1:46 to
(400m)
1:49
 Mile 2000m 3000m 2M 4000m 3M 5000m
06:13.1 07:53.0 12:21.2 13:16.1 16:52.7 20:46 21:32
-- 06:20.6 06:37.6 06:38.1 06:47.4 6:55 6:56

13.1M 15M 25K 30K 20M 25M Marathon

1:39:34 1:54:50 1:59:52 2:25:48 2:37:40 3:18:45 3:30:00
7:36 7:40 7:43 7:50 7:53 7:56 8:01

Sprint Workouts
Middle Long
Distance Distance
Runners Runners
19.2 to 20.0 to
100m 21.0 22.0
40.0 to 41.0 to
200m 44.0 45.1
1:00.0 to 1:01.5 to
300m 1:09.3 1:10.1
1:24.1 to 1:27.9 to
400m 1:33.5 1:34.6
2:11.9 to 2:18.6 to
600m 2:21.9 2:25.1