9/28/08-10/11/08

9/28/08-10/4/08
4~-28:02-1.8~/12:32-2~/14:11-3.1~/21:59-4~/28:02-Mon-9/29/08
3.1~-20:20-1~/6:22-2~/12:49(6:27)-3~/(19:34)6:45-3.1~/20:20(45.45)-playground workout-pullups-11/9/8-dips-10/10/10-leg lifts x 3-pushups-44/break42/33-situps-101/55/51-Tues-9/30/08
Wed-10/1/08#
4.35~-30:07-1.8~/12:11-2~/13:49-3.1~/21:21-4~/27:07-4.35/30:07-Thurs-10/2/08#
3.1~-1~/6:26-2~/12:44(6:17)-3~/19:20(6:36)-3.1~/20:04(44.06)-pullups-9/8/7-pushups-43/41/37-leg lifts x 3-situps-101/59/61-Fri-10/3/08#
14.55 miles

10/5/08-10/11/08
8.75~-plus 2 mile walk run around Cox Pinnacle with Olivea(5 year old)-4.5~-29:27-trails then switch shoes-3.8~/26.57-street-.45~/5:10-cooldown on street-Sun-10/5/08
Mon-10/6/08#
3.1~-20:37-1~/6:27-2~/13:14(6:47)-3~/19:48(6:34)-3.1~/20:26(:37)-Tues-10/7/08
pullups-10-pushups-47-Wed-10/08/08#
4~-27:15-1.8~/12:21-2~/13:58-3.1~/21:28-4~/27:15-bike 2.2~/8:54~/ave 16.4mph-max 27.? mph-swam in pool touching each end and pushing off-150M/4:24-400M/12:02-550M 600y~)/16:40-800M/25:21-bike 2.2~ back/10min~-total time 18:54/overall ave speed both ways 14.9mph-playground workout-pullups-8/6-leg lifts x 2-pushups-40/22-dips-10/10-Thurs-10/9/08*
1.25>~-1~/6:27-jog to 10:02 total-Fri-10/10/08#
dips-10-leg lifts-10 lifts-50latpulls/not sure tension-pushups-40-bench-75lbs-6 times-bench 100lbs 1-pullups 5-arm curls 10lbs each side, didn't count reps-Sat-10/11/08
17.1 miles-13.7 on training shoes

8/31/08-9/27/08

8/31/08-9/6/08-Labor Day 5 miler/Brewer days 3k
20 minute swim-Sun-8/31/085~-Bangor Labor Day 5 miler-34:38 pace 6:56-30/134/4F/1stagegrp-8 mile bike ride-4 miles to race-4 miles~ back-49:52? back-6:16/13:09(6:53)/20:41(7:32)/27:57(7:15)/34:38(6:41)-Mon-9/1/08
pushups-40/31/25-Tues-9/2/08
playground workout-dips-10/10/10-pullups-10/8/7-leg lifts x 3-bike 1~ mile with family-Wed-9/3/08
situps-101/55/58-Thurs-9/4/08
1.8~-Brewer Days 3k-11:58 pace 6:26-6:29/6:25-Sat-9/6/08
6.8 miles-none on training shoes

9/7/08-9/13/08-Run For Hope 5K
3.1~-Run For Hope 5K-21:24 pace 6:54-16/178/3F/1stagegrp-Sun-9/7/08
4~-28:16-1.8~/12:41-2~/14:26-3.1~/22:05-4~/28:16-pullups-10-pushups-40-Wed-9/10/08
400M/untimed to get kids-rest-pushups-41/35/32-playground workout-dips-10/-pullups-9/-leg lift-260/270M x 2/light rest-untimed-dips-10/10-pullups-9/8-leg lifts x 2-.1mile(.16KM)/untimed-situps-101/58/57-Thurs-9/11/08 *noting splits due to soreness in legs the following day
5~-35:33-1.8~/12:48-2~/14:29-3.1~/22:24-4~/28:31-5~/35:12(6:40)-5.05~/35:33-Sat-9/13/08
12.1 miles-9 miles in training shoes

*been running 250M~ after dropping off kids in morning, and running 400M~ to get kids once a day since 9/7/08

9/14/08-9/20/08
3.1~-20:24-1~/6:37-2~/(13:17)6:39-3~/(19:35)6:18-3.1~/20:15-Tues-9/16/08
Wed-9/17/08*
4~-28:07-1.8~/12:52-2~/14:25-3.1(3.2~)~/22:04-4~/28:07-Thurs-9/18/08
3.1~-20:52-1~/6:47-2~/13:40(6:52)-3~/20:06(6:26)-3.1~/20:47-pushups-44/32/30-playground workout-dips-10/10/10-pullups-9/7/7-leg lifts x 3-situps-101/60/58-Fri-9/19/08
10.2 miles

9/21/08-9/27/08
5~-1~/6:23-.25~/3:47-.5~/3:06->.25~/3:14-.5~/3:06->.25~/3:15-1~/6:28->.25~/3:14-.25~/1:32(92)->.25~/3:15-.25~/1:26(86)-.25~/2:41-added 30 sec jog-Sun-9/21/083.1~-20:34-1~/6:32.36-1~/13:19(6:47.12)-2.35-3~/19:45(6:25.62)-3.1~/20:29-playground workout-pullups-10/8/7-dips-10/10/10-leg lifts x 3-pushups-43/35/32-situps-101/55/51-Mon-9/22/08
4.3~-30:03-1.8~/12:18-2~/13:57-3.1~/21:29-4~/27:28-swam in pool for a 1/2 hour-Wed-9/24/08#
3.1~-20:26-1~/6:23-2~/12:46(6:22)-3~/19:34(6:48)-3.1~/20:18-pushups-44/37/33-playground workout-pullups-10/8/7-dips-10/10/10-leg lifts x 3-situps-at park-able to get tighter position, heal closer to rear-101/38/31-Thur-9/25/08#*
bike 15 min. on stand-rest-another 5 min.-Fri-9/26/08
15.5 miles