Running Log

 

(@ X:XX = pace in minutes:seconds per mile)

2017

Total for week (Sunday, October 15 – Saturday, October 21) = XX miles
Saturday, Oct. 21 – AM:
Friday, Oct. 20 – AM: 5 miles @ 7:15
Thursday, Oct. 19 – PM: 3 mile warm-up @ 7:15, 6K / 3.73 mile tempo at 5:30 ave. & 2 mile warm-down @ 7:00
Wednesday, Oct. 18 –  PM: 12 miles @ 7:00  
Tuesday, Oct. 17 – AM: 4 mile warm-up @ 7:00, 20 Minute Mona Fartlek (2 x 90secs / 4 x 60 / 30 / 15  secs with same float recovery (3.3 miles)) & 3 mile warm-down @ 7:00
Monday, Oct. 16 – PM: 5 miles @ 7:10
Sunday, Oct. 15 – AM: 10 miles @ 7:10

Total for week (Sunday, October 8 – Saturday, October 14) = 72 miles
Saturday, Oct. 14 – AM: 16 miles @ 7:10
Friday, Oct. 13 – AM: 3 mile warm-up @ 7:15, 8 x 2 mins @ 5:00 ave. pace with 60 secs jog / 200m recovery & 2 miles warm-down @ 7:00
Thursday, Oct. 12 – AM: 7 miles @ 7:15
Wednesday, Oct. 11 –  PM: 12 miles @ 7:15  
Tuesday, Oct. 10 – AM: 4 mile warm-up @ 7:15, 4 x 5 mins @ 5:20 ave pace with 2 mins / 400m jog rec & 2 mile warmdown @ 7:00
Monday, Oct. 9 – PM: 6 miles @ 7:30
Sunday, Oct. 8 – AM: 12 miles @ 7:30

Total for week (Sunday, October 1 – Saturday, October 7) = 68 miles
Saturday, Oct. 7 – AM: 13 miles @ 7:30
Friday, Oct. 6 – PM: 4 mile warm-up @ 7:00, 20 Minute Mona Fartlek (2 x 90secs / 4 x 60 / 30 / 15  secs with same float recovery (3.3 miles)) & 2 mile warm-down @ 7:00
Thursday, Oct. 5 – AM: 8 miles @ 7:20
Wednesday, Oct. 4 – AM: 12 miles @ 6:45  
Tuesday, Oct. 3 – PM: 4 mile warm-up, 4 x 3 mins @ 5:00 pace & 2 mile warm-down
Monday, Oct. 2 – PM: 5 miles @ 7:15
Sunday, Oct. 1 – AM: 10 miles @ 7:10 (Princeton, NJ)

Total for week (Sunday, September 24 – Saturday, September 30) = 37 miles
Saturday, Sept. 30 – AM: 8 miles @ 6:45 (Princeton, NJ)
Friday, Sept. 29 – PM: 9 miles @ 8:00 (Princeton, NJ)
Thursday, Sept. 28 – AM: 5 miles @ 7:30
Wednesday, Sept. 27 – REST 
Tuesday, Sept. 26 – REST
Monday, Sept.25 – REST
Sunday, Sept. 24 – AM: New Balance Bronx 10 Miler, 24th in 55:24, 2nd Masters and 1st M50-54 (15 miles incl. warm-up and warm-down @ 7:30)

Total for week (Sunday, September 17 – Saturday, September 23) = 52 miles
Saturday, Sept. 23 – AM: 7 miles @ 8:45
Friday, Sept. 22 – PM: 5 miles @ 7:30
Thursday, Sept. 21 – AM: 3 mile warm-up @ 7:00, 8 x 30 secs on / 30 off and one mile warm-down (Wimbledon, London)
Wednesday, Sept. 20 – AM: 10 miles @ 6:50 (Frankfurt Airport) 
Tuesday, Sept. 19 – PM: 3 mile warm-up @ 7:30, 20 Minute Mona Fartlek (2 x 90 secs / 4 x 60 secs / 30 secs / 15 secs with same rec.) & 2 mile warm-down @ 7:00 (Frankfurt Airport)
Monday, Sept. 18 – PM: 7 miles @ 7:45  (Brussels)
Sunday, Sept. 17 – AM: 9 miles @ 7:40 (Richmond Park, London)

Total for week (Sunday, September 10 – Saturday, September 16) = 70 miles
Saturday, Sept. 16 – AM: 13 miles @ 7:00 (Munich)
Friday, Sept. 15 – PM: 13 miles @ 6:55 (Munich)
Thursday, Sept. 14 –  AM: 4 miles @ 7:25
Wednesday, Sept. 13 – PM: 12 miles @ 7:00
Tuesday, Sept. 12 – AM: 4 miles warm-up @ 7:30, 5 x 800m (2:30 ave) with 400m jog rec. & 2 mile warm-down @ 7:00
Monday, Sept. 11 – AM: 9 miles @ 7:15
Sunday, Sept. 10 – AM: New Balance 5th Avenue Mile, 4th M50-54 in 4:53 (10 miles incl. warm-up and warm-down @ 7:30)

Total for week (Sunday, September 3 – Saturday, September 9) = 53 miles
Saturday, Sept. 9 – AM: 7 miles @ 7:15
Friday, Sept. 8 – AM: 6 miles @ 7:15 incl. 8 x 30 secs with 30 secs rec.  (Brooklyn)
Thursday, Sept. 7 –  PM: 7 miles @ 7:15
Wednesday, Sept. 6 – PM: 10 miles @ 7:00
Tuesday, Sept. 5 –  PM: 3 miles warm-up @ 7:30, 1000-800-600-400-200 @ 5:00 with 200m rec. & 2 mile warm-down @ 7:00
Monday, Sept. 4 – PM: 9 miles @ 7:15
Sunday, Sept. 3 – AM: 6 miles @ 7:15

Total for week (Sunday, August 27 – Saturday, September 2) = 51 miles
Saturday, Sept. 2 – AM: 19 miles @ 7:30
Friday, Sept. 1 – PM: 9 miles @ 6:50
Thursday, August 31 –  REST
Wednesday, August 30 –  AM: 8 miles @ 6:40 (Kathmandu, Nepal)
Tuesday, August 29 –  AM: 8 miles @ 6:35 (Kathmandu, Nepal)
Monday, August 28 – AM: 7 miles @ 6:35 (Kathmandu, Nepal)
Sunday, August 27 – REST

Total for week (Sunday, August 20 – Saturday, August 26) = 52 miles
Saturday, August 26 – AM: 7 miles @ 6:30
Friday, August 25 – AM: 6 miles @ 6:30 (Boulder  CO.)
Thursday, August 24 –  AM: 10 miles @ 7:05 (Boulder CO.)
Wednesday, August 23 –  AM: 12 miles @ 7:15 (Boulder CO.)
Tuesday, August 22 –  REST
Monday, August 21 – PM: 6  miles @ 7:15 (Boulder CO.)
Sunday, August 20 – AM: 11 miles @  6:35 (Boulder CO.)

Total for week (Sunday, August 13 – Saturday, August 19) = 60 miles
Saturday, August 19 – AM: 10 miles @ 8:00
Friday, August 18 – AM: 6 miles @ 7:00
Thursday, August 17 –  PM:  4 mile warm-up @ 7:00, 5 miles @ 6:05 (Central Park’s Northern Hills) & 2 mile warm-up @ 7:00
Wednesday, August 16 –  AM: 10 miles @ 8:00
Tuesday, August 15 –  PM: 3 mile warm-up @ 7:00, Pyramid Fartlek (1-2-3-2-1-2-3-2-1 mins with half jog recovery) @ 5:00 & 3 mile warm-down @ 7:00
Monday, August 14 – PM: 6  miles @ 6:50
Sunday, August 13 – AM: 9 miles @ 7:10 (London)

Total for week (Sunday, August 6 – Saturday, August 12) = 37 miles
Saturday, August 12 – REST
Friday, August 11 – PM: 8 miles @ 7:30 (Kettering, UK)
Thursday, August 10 –  PM: 6 miles @ 7:20 (Kettering, UK)
Wednesday, August 9 –  PM: 7 miles @ 6:50 (Kettering, UK)
Tuesday, August 8 –  REST
Monday, August 7 – REST
Sunday, August 6 – AM: European Masters Half Marathon, Aarhus, Denmark, 4th M50 in 1:13:22 (16 miles incl. warm-up and warm-down @ 8:00)

Total for week (Sunday, July 30 – Saturday, August 5) = 49 miles
Saturday, August 5 – AM: 5 miles @ 7:20 incl. 100m with 100 jog rec. (Aarhus, Denmark)
Friday, August 4 – PM: 6 miles @ 7:30 (Aarhus, Denmark)
Thursday, August 3 – PM: 6 miles @ 7:20 (Copenhagen)
Wednesday, August 2 – AM: 11 miles @ 7:00 
Tuesday, August 1 – PM: 7 miles @ 6:40 incl. 10 minutes @ 5:30 
Monday, July 31 – PM: 7 miles @ 7:00
Sunday, July 30 – AM: 7 miles @ 7:30

Total for week (Sunday, July 23 – Saturday, July 29) = 4 miles
Saturday, July 29 – REST (shin splints)
Friday, July 28 – PM: 4 mile @ 8:00 (shin splints)
Thursday, July 27 – REST (shin splints)
Wednesday, July 26 – REST (Boulder CO.) (shin splints)
Tuesday, July 25 – REST (Boulder CO.) (shin splints)
Monday, July 24 – REST (Boulder CO.) (shin splints)
Sunday, July 23 – REST (Boulder CO.) (shin splints)

Total for week (Sunday, July 16 – Saturday, July 22) = 52 miles
Saturday, July 22 – REST (Boulder CO.) (shin splints)
Friday, July 21 – AM: 4 mile @ 7:30 (Boulder CO.) (shin splints)
Thursday, July 20 – AM: 7 miles @ 8:15 (Boulder CO.)
Wednesday, July 19 – AM: 8 miles @ 7:15 (Boulder CO.) 
Tuesday, July 18 – AM: 4 mile warm-up, 2 x 3K @ 5:50 with 3 mins rec. & 3 mile warm-down (Boulder CO.)
Monday, July 17 – AM: 7 miles @ 8:00 (Boulder CO.)
Sunday, July 16 – AM: 15 miles @ 7:30 (Boulder CO.)

Total for week (Sunday, July 9 – Saturday, July 15) = 62 miles
Saturday, July 15 – AM: 8 miles @ 7:10 (Boulder CO.)
Friday, July 14 – AM: 4 mile warm-up @ 7:30, 6 x 3 minutes @ 5:05 with 90 secs jog rec. & 3 mile warm-down (Boulder CO.)
Thursday, July 13 – AM: 10 miles @ 7:05 (Boulder CO.)
Wednesday, July 12 – AM: 10 miles @ 6:35 (Boulder CO.) 
Tuesday, July 11 – AM: 10 miles @ 7:10 (Boulder CO.)
Monday, July 10 – AM: 5 miles @ 7:30
Sunday, July 9 – AM: 8 miles @ 7:30

Total for week (Sunday, July 2 – Saturday, July 8) = 70 miles
Saturday, July 8 – AM: 14 miles @ 7:20
Friday, July 7 – AM: 8 miles @ 6:45
Thursday, July 6 – AM: 3 mile warm-up @ 7:30, 20 minute controlled tempo @ 5:40 & 3 mile warm-down @ 7:00
Wednesday, July 5 – PM: 7 miles @ 7:10 
Tuesday, July 4 – PM: 11 miles @ 6:35
Monday, July 3 – PM: 4 mile warm-up @ 7:30, 8 x 60 sec + 4 x 30 sec hills with jog down recovery, and 2 mile warm-down @ 7:00
Sunday, July 2 – AM: 10 miles @ 7:30

Total for week (Sunday, June 25 – Saturday, July 1) = 73 miles
Saturday, July 1 – AM: 17 miles @ 7:00
Friday, June 30 – AM: 8 miles @ 7:00
Thursday, June 29 – PM: 3 mile warm-up @ 7:30, 4 x 7 minutes with 3 mins jog rec @ 5:30) and 2 mile warm-down @ 7:00
Wednesday, June 28 – AM: 8 miles @ 6:40 
Tuesday, June 27 – PM: 11 miles @ 6:45
Monday, June 26 – PM: 4 mile warm-up @ 7:30, 10 minute tempo @ 5:30 then 10 x 60 sec hills with jog back recovery, and 2 mile warm-down @ 7:00
Sunday, June 25 – AM: 7 miles @ 7:00

Total for week (Sunday, June 18 – Saturday, June 24) = 70 miles
Saturday, June 24 – AM: 16 miles @ 7:10
Friday, June 23 – AM: 3 mile warm-up, pyramid fartlek (1-2-3-2-1-2-3-2-1 mins / half jog rec @ 5:15) and 2 mile warm-down
Thursday, June 22 – PM: 5 miles @ 7:15
Wednesday, June 21 – PM: 10 miles @ 7:00 
Tuesday, June 20 – PM: 3 mile warm-up @ 7:15, 4 x 1.4 miles Central Park Northern Loop (7:45, 7:51, 7:53 & 7:58) with 3 mins jog rec and 3 mile warm-down
Monday, June 19 – PM: 8 miles @ 7:00
Sunday, June 18 – AM: 11 miles @ 6:45

Total for week (Sunday, June 11 – Saturday, June 17) = 67 miles
Saturday, June 17 – AM: NYRR Queens 10K, 24th, 3rd M40+ & 1st M50-54 in 33:36 (12 miles incl. warm-up and warm-down @ 8:00)
Friday, June 16 – AM: 8 miles @ 7:20
Thursday, June 15 – PM: 4 mile warm-up @ 7:30,  8 x 30 secs with 30 secs jog rec & 2 mile warm-down @ 7:00
Wednesday, June 14 – PM: 12 miles @ 7:20 
Tuesday, June 13 – AM: 4 mile warm-up @ 7:15, 20 Minute Fartlek (2 x 90 / 4 x 60 / 4 x 30 / 4 x 15 secs with same float recovery) & 3 mile warm-down @ 7:00
Monday, June 12 – AM: 5 miles @ 7:15
Sunday, June 11 – AM: 10 miles @ 8:20

Total for week (Sunday, June 4 – Saturday, June 10) = 47 miles
Saturday, June 10 – AM: 12 miles @ 6:45
Friday, June 9 – REST
Thursday, June 8 – REST
Wednesday, June 7 – AM: 8 miles @ 7:15 (Berlin) 
Tuesday, June 6 – PM: 4 mile warm-up @ 7:15, 4 x 5 mins @ 5:20 with 2 mins jog recovery & 2 mile warm-down @ 7:00 (Warsaw)
Monday, June 5 –  AM: 9 miles @ 7:00 (Warsaw)
Sunday, June 4 – PM: 7 miles @ 7:00 (Kettering, UK)

Total for week (Sunday, May 28 – Saturday, June 3) = 71 miles
Saturday, June 3 – AM: 14 miles @ 6:50 (Kettering, UK)
Friday, June 2 – AM: 8 mile warm-up @ 7:15, 20 Minute Controlled Tempo @ 5:45 and 2 mile warm-down @ 7:00 (Kettering, UK)
Thursday, June 1 – AM: 8 miles @ 7:50 (Vienna, Austria)
Wednesday, May 31 –  PM: 6 miles @ 7:10 (Vienna, Austria) 
Tuesday, May 30 – PM: 11 miles @ 6:45 (Vienna, Austria)
Monday, May 29 –  AM: 11 miles @ 7:15 (London)
Sunday, May 28 – PM: 8 miles @ 7:15 (London)

Total for week (Sunday, May 21 – Saturday, May 27) = 63 miles
Saturday, May 27 – AM: 16 miles @ 7:05
Friday, May 26 – AM: 4 miles warm-up @ 7:00, 3 minutes @ 5:20 with 90 sec. jog recovery and 2 miles warm-down @ 7:00
Thursday, May 25 – AM: 8 miles @ 7:00
Wednesday, May 24 –  PM: 11 miles @ 7:10 
Tuesday, May 23 – PM: 8 miles @ 8:00 incl. 10 x 200m strides 
Monday, May 22 –  AM: 10 miles @ 7:10
Sunday, May 21 – REST

Total for week (Sunday, May 14 – Saturday, May 20) = 58 miles
Saturday, May 20 – AM: Airbnb Brooklyn Half Marathon, 31st overall, 4th M40+  & 1st M50-54 in 1:12:01 (17 miles incl. warm-up and warm-down @ 7:30)
Friday, May 19 – AM: 5 miles @ 7:00
Thursday, May 18 – AM: 10 miles @ 6:50
Wednesday, May 17 –  AM: 10 miles @ 8:00 
Tuesday, May 16 – PM: 8 miles @ 6:40 
Monday, May 15 –  AM: 8 miles @ 6:30
Sunday, May 14 – REST

Total for week (Sunday, May 7 – Saturday, May 13) = 61 miles
Saturday, May 13 – AM: 10 miles @ 6:30 (Singapore)
Friday, May 12 – AM: 10 miles @ 6:50 (Singapore)
Thursday, May 11 – AM: 11 miles @ 6:50 (Singapore)
Wednesday, May 10 –  AM: 6 miles @ 7:10 (Manila)
Tuesday, May 9 – PM: 4 miles @ 8:00 (Manila) 
Monday, May 8 –  AM: 7 miles @ 7:00 (Singapore)
Sunday, May 7 – AM: 13 miles @ 7:10 (Singapore)

Total for week (Sunday, April 30 – Saturday, May 6) = 45 miles
Saturday, May 6 – AM: 11 miles @ 6:45 (Singapore)
Friday, May 5 – REST
Thursday, May 4 – PM: 7 miles @ 7:10 (Singapore)
Wednesday, May 3 –  PM: 8 miles @ 7:10 (Singapore)
Tuesday, May 2 – PM: 10 miles @ 6:55 (Singapore) 
Monday, May 1 –  REST
Sunday, April 30 – AM: 9 miles @ 7:15

Total for week (Sunday, April 23 – Saturday, April 29) = 51 miles
Saturday, April 29 – AM: 5 miles @ 7:30
Friday, April 28 – AM: 8 miles @ 7:30
Thursday, April 27 – PM: 5 miles @ 7:20
Wednesday, April 26 – PM: 5 miles @ 8:00 (Brussels)
Tuesday, April 25 –  REST 
Monday, April 24 –  REST
Sunday, April 23 – AM: Virgin London Marathon, 82nd & 3rd M50-54 in 2:31:45 (28 miles incl. warm-up)

Total for week (Sunday, April 16 – Saturday, April 22) = 50 miles
Saturday, April 22 – AM: 4 miles @ 7:00 (London)
Friday, April 21 – AM: 9 miles @ 7:10 (Kettering, UK)
Thursday, April 20 – AM: 3 mile warm-up, 8 x 30 secs on / 30 secs off and 2 mile warm-down (Kettering, UK)
Wednesday, April 19 – PM: 7 miles @ 7:00 (Kettering, UK)
Tuesday, April 18 –  AM: 8 miles @ 7:25 
Monday, April 17 –  AM: 4 miles @ 7:00, 13 minute fartlek (2 x 90 / 60 / 30 / 15 secs with same float recovery) and 1 mile recovery
Sunday, April 16 – AM: 8 miles @ 7:00

Total for week (Sunday, April 9 – Saturday, April 15) = 60 miles
Saturday, April 15 – AM: 13 miles @ 7:15
Friday, April 14 – PM: 3 mile warm-up, 8 mins @ 5:20 – 3 mins rec – 5 mins @ 5:10 – 2 mins rec & 2 mins @ 5:00 & 2 mile warm-down
Thursday, April 13 – PM: 7 miles @ 7:30
Wednesday, April 12 – PM: 17 miles 6:55
Tuesday, April 11 –  PM: 10 miles @ 7:15
Monday, April 10 –  AM: 8 miles @ 7:00
Sunday, April 9 – AM: UAE Healthy Kidney 10K, 30th, 1st Masters and 1st M50-54 in 32:44 (14 miles incl. warm-up and warm-down)

Total for week (Sunday, April 2 – Saturday, April 8) = 62 miles
Saturday, April 8 – AM: 8 miles @ 6:50
Friday, April 7 – AM: 6 miles @ 8:00 
Thursday, April 6 – AM: 8 miles @ 6:50
Wednesday, April 5 – AM: 8 miles 7:00 (London)
Tuesday, April 4 –  AM: 4 mile warm-up, 3 mile tempo @ 5:35 & 3 mile warm-down (London)
Monday, April 3 –  AM: 8 miles @ 7:10 (Kettering, UK)
Sunday, April 2 – AM: 15 miles @ 7:15 (Kettering, UK)

Total for week (Sunday, March 26 – Saturday, April 1) = 80 miles
Saturday, April 1 – AM: 20 miles @ 6:40 (Kettering, UK)
Friday, March 31 – PM: 10 miles @ 7:10 (Kettering, UK)
Thursday, March 30 – AM: 7 miles @ 7:00 (Brussels)
Wednesday, March 29 – PM: 11 miles @ 7:00 (Brussels)
Tuesday, March 28 –  AM: 8 miles @ 6:50 (Brussels)
Monday, March 27 –  AM: 8 miles @ 6:50 (Brussels)
Sunday, March 26 – AM: 16 miles @ 7:15 (Kettering, UK)

Total for week (Sunday, March 19 – Saturday, March 25) = 72 miles
Saturday, March 25 – AM: 13 miles @ 7:20 (Kettering, UK)
Friday, March 24 – AM: 10 miles @ 7:10 (Kettering, UK)
Thursday, March 23 – PM: 10 miles @ 6:35 (Kettering, UK)
Wednesday, March 22 – PM: 9 miles @ 6:15 (Kettering, UK)
Tuesday, March 21 –  PM: 8 miles @ 7:25 (Brussels)
Monday, March 20 –  PM: 8 miles @ 7:05 (Brussels)
Sunday, March 19 – AM: 14 miles @ 7:05 (Reading, UK)

Total for week (Sunday, March 12 – Saturday, March 18) = 60 miles
Saturday, March 18 – AM: 8 miles incl. 5 x 30 secs on / 30 secs off @ 7:15 (Reading, UK)
Friday, March 17 – AM: 7 miles @ 6:50 (Vienna)
Thursday, March 16 – PM: 10 miles @ 7:15 (Vienna)
Wednesday, March 15 – PM: 9 miles @ 7:00 (Vienna)
Tuesday, March 14 –  PM: 11 miles @ 7:00 (Vienna)
Monday, March 13 –  AM: 10 miles @ 6:55 (Finchampstead, UK)
Sunday, March 12 – AM: 5 miles @ 7:00

Total for week (Sunday, March 5 – Saturday, March 11) = 94 miles
Saturday, March 11 – AM: 26 miles @ 6:45
Friday, March 10 – AM: 9 miles @ 7:30
Thursday, March 9 – PM: 10 miles @ 7:00
Wednesday, March 8 –  PM: 6 mile warm-up, 24 minute pyramid fartlek (1-2-3-2-1-2-3-2-1 mins. with half recovery) and 3 mile warm-down 
Tuesday, March 7 –  AM: 8 miles @ 7:00
Monday, March 6 –  AM: 14 miles @ 7:00
Sunday, March 5 – AM: Washington Heights Salsa, Blues and Shamrocks 5K, 33rd, 3rd Masters and 1st M50-54 in 16:35 (14 miles incl. warm-up and warm-down)

Total for week (Sunday, February 26 – Saturday, March 4) = 62 miles
Saturday, March 4 – AM: 8 miles @ 7:00
Friday, March 3 – AM: 8 miles @ 7:30
Thursday, March 2 – AM: 7 mile warm-up, 8 x 30 secs with 30 secs rec. and 2 mile warm-down
Wednesday, March 1 – REST 
Tuesday, Feb. 28 – AM: 14 miles @ 7:05  
Monday, Feb. 27 – PM: 3 mile warm-up @ 7:00, 12 x 60 sec. hills (Requa St.) with jog down rec. and 2 mile warm-down @ 7:00
Sunday, Feb. 26 – AM: 12 miles @ 7:30

Total for week (Sunday, February 19 – Saturday, February 25) = 80 miles
Saturday, Feb. 25 – AM: 23 miles @ 7:00
Friday, Feb. 24 – PM: 9 miles @ 7:10
Thursday, Feb. 23 – AM: 5 mile warm-up @ 7:15, 6 x 800m @ 2:28-32 with 90 secs / 200m jog rec. and 2 mile warm-down @ 7:00
Wednesday, Feb. 22 – AM: 9 miles @ 7:10 
Tuesday, Feb. 21 – AM: 14 miles @ 7:00  
Monday, Feb. 20 – PM: 2 mile warm-up @ 7:00, 25 minute tempo @ 5:40 ave. and 3 mile warm-down @ 7:00
Sunday, Feb. 19 – AM: 5 miles @ 7:10

Total for week (Sunday, February 12 – Saturday, February 18) = 76 miles
Saturday, Feb. 18 – AM: 23 miles @ 7:00 incl. 3K time trial in 9:35
Friday, Feb. 17 – AM: 8 miles @ 7:00 
Thursday, Feb. 16 – AM: 4 mile warm-up @ 7:00, 10 x 60 sec. hills with jog down recovery and 2 mile warm-down @ 7:00
Wednesday, Feb. 15 – AM: 10 miles @ 6:45 
Tuesday, Feb. 14 – PM: 10 miles @ 6:45  
Monday, Feb. 13 – PM: 3 mile warm-up @ 7:00, 20 minute Mona fartlek (2 x 90 secs / 4 x 60 secs / 4 x 30 secs / 4 x 15 secs) and 4 mile warm-down @ 7:00
Sunday, Feb. 12 – AM: 5 miles @ 7:15

Total for week (Sunday, February 5 – Saturday, February 11) = 70 miles
Saturday, Feb. 11 – PM: 16 miles @ 6:45
Friday, Feb. 10 – AM: 6 miles @ 7:00 (Brussels, Belgium) 
Thursday, Feb. 9 – AM: 3 mile warm-up @ 7:00, 10 x 60 sec. with 60 secs recovery and 2 mile warm-down @ 7:00 (Brussels, Belgium)
Wednesday, Feb. 8 – AM: 6 miles @ 7:30 (Brussels, Belgium)
Tuesday, Feb. 7 – AM 14 miles @ 6:40 (Kettering, UK)
Monday, Feb. 6 – PM: 9 miles @ 7:15 (Kettering, UK)
Sunday, Feb. 5 – AM: 11 miles @ 7:00 (Kettering, UK)

Total for week (Sunday, January 29 – Saturday, February 4) = 80 miles
Saturday, Feb. 4 – AM: 22 miles @ 6:55 (Kettering, UK)
Friday, Feb. 3 – AM: 6 miles @ 6:50 (Kettering, UK) 
Thursday, Feb. 2 – PM: 3 mile warm-up @ 7:00, 10 x 60 sec. hills (Barton) with jog back recovery and 5 mile warm-down @ 7:00 (Kettering, UK)
Wednesday, Feb. 1 – PM: 8 miles @ 6:50 (Kettering, UK)
Tuesday, Jan. 31 – PM 14 miles @ 7:05 (Kettering, UK)
Monday, Jan. 30 – PM: 4 mile warm-up @ 7:15, 4 mile tempo @ 5:35 and 3 mile warm-down (Kettering, UK)
Sunday, Jan. 29 – AM: 10 miles @ 7:00 (Wimbledon, UK)

Total for week (Sunday, January 22 – Saturday, January 28) = 70 miles
Saturday, Jan. 28 – AM: 18 miles @ 6:50 (Paris)
Friday, Jan. 27 – PM: 2 mile warm-up @ 7:15, 20 minute Mona fartlek (2 x 90 secs / 4 x 60 secs / 4 x 30 secs / 4 x 15 secs) and 3 mile warm-down (Paris) 
Thursday, Jan. 26 – PM: 6 miles @ 7:15 (Paris)
Wednesday, Jan. 25 – AM: 9 miles @ 7:30 (Paris)
Tuesday, Jan. 24 – PM: 10 miles @ 7:20 (Paris)
Monday, Jan. 23 – AM: 9 miles @ 6:35
Sunday, Jan. 22 – AM: 9 miles @ 6:30

Total for week (Sunday, January 15 – Saturday, January 21) = 73 miles
Saturday, Jan. 21 – AM: 19 miles @ 7:00
Friday, Jan. 20 – AM: 7 miles @ 7:00
Thursday, Jan. 19 – PM: 3 miles warm-up @ 7:00, 5 x 1K with 3 mins recovery (3:23, 3:13, 3:11, 3:12 & 3:11) and 2 miles @ 7:00
Wednesday, Jan. 18 – AM: 5 miles @ 7:10 (Boulder, CO.)
Tuesday, Jan. 17 – AM: 5 miles warm-up @ 7:30, 10 x 60 secs with 60 secs recovery and 1 mile warm-down
Monday, Jan. 16 – AM: 7 miles @ 8:00 (Boulder, CO.)
Sunday, Jan. 15 – AM: 16 miles @ 6:50 (Boulder, CO.)

Total for week (Sunday, January 8 – Saturday, January 14) = 71 miles
Saturday, Jan. 14 – AM: 9 miles @ 7:30 (Boulder, CO.)
Friday, Jan. 13 – AM: 3 mile warm-up @ 7:30, 3K @ 5:30 – 4 minutes jog recovery – 2K @ 5:30, and 3 mile warm-down @ 7:30 (Boulder, CO.)
Thursday, Jan. 12 – AM: 8 miles @ 7:30 (Boulder, CO.)
Wednesday, Jan. 11 – AM: 11 miles @ 8:00 (Boulder, CO.)
Tuesday, Jan. 10 – AM: 3 miles warm-up @ 7:00, 20 minute Mona fartlek (2 x 90 secs / 4 x 60 secs / 4 x 30 secs / 4 x 15 secs) and 2 miles warm-down @ 7:30
Monday, Jan. 9 – AM: 8 miles @ 8:00 (Boulder, CO.)
Sunday, Jan. 8 – AM: 17 miles @ 7:00 (Boulder, CO.)

Total for week (Sunday, January 1 – Saturday, January 7) = 66 miles
Saturday, Jan. 7 – AM: 9 miles @ 7:00 (Boulder, CO.)
Friday, Jan. 6 – PM: 10 miles @ 7:30 (Boulder, CO.)
Thursday, Jan. 5 – PM: 9 miles @ 7:30 (Boulder, CO.)
Wednesday, Jan. 4 – AM: 11 miles @ 6:40
Tuesday, Jan. 3 – PM: 4 miles warm-up @ 7:00, 8 x 60 sec hills with jog down recovery and 2 miles warm-down @ 7:00
Monday, Jan. 2 – AM: 8 miles @ 6:40 (Hamptons, Long Is.)
Sunday, Jan. 1 – AM: 10 miles @ 6:45 (Hamptons, Long Is.)

2016

Total for week (Sunday, December 25 – Saturday, December 31) = 63 miles
Saturday, Dec. 31 – AM: 17 miles @ 7:15
Friday, Dec. 30 – REST
Thursday, Dec. 29 – AM: 3 mile warm-up @ 7:00, 20 minute tempo @ 5:40 ave. and 2 mile warm-down
Wednesday, Dec. 28 – AM: 10 miles @ 7:15
Tuesday, Dec. 27 – PM: 10 miles easy progressive tempo @ 6:30
Monday, Dec. 26 – AM: 8 miles @ 6:50
Sunday, Dec. 25 – PM: 9 miles @ 7:15

Total for week (Sunday, December 18 – Saturday, December 24) = 25 miles
Saturday, Dec. 24 – REST
Friday, Dec. 23 – REST
Thursday, Dec. 22 – REST
Wednesday, Dec. 21 – REST (flu)
Tuesday, Dec. 20 – PM: 10 miles @ 6:45
Monday, Dec. 19 – AM: 9 miles @ 6:40
Sunday, Dec. 18 – PM: 6 miles @ 7:00

Total for week (Sunday, December 11 – Saturday, December 17) = 69 miles
Saturday, Dec. 17 – AM: 20 miles @ 7:00
Friday, Dec. 16 – AM: 9 miles @ 7:00
Thursday, Dec. 15 – AM: 13 miles @ 7:00
Wednesday, Dec. 14 – PM: 4 mile warm-up @ 7:30, 10 x 60 Secs Hills / Jog Down Recovery and 2 mile warm-down
Tuesday, Dec. 13 – REST
Monday, Dec. 12 – AM: 10 miles @ 7:00
Sunday, Dec. 11 – PM: 8 miles @ 8:00

Total for week (Sunday, December 4 – Saturday, December 10) = 65 miles
Saturday, Dec. 10 – AM: 15 miles @ 6:50
Friday, Dec. 9 – AM: 3 mile warm-up, 8 x 2 mins with 1 min. jog recovery @ 5:00 pace, and 2 mile warm-down
Thursday, Dec. 8 – AM: 9 miles @ 6:50
Wednesday, Dec. 7 – AM: 13 miles @ 6:45
Tuesday, Dec. 6 – REST
Monday, Dec. 5 – AM: 9 miles @ 6:55
Sunday, Dec. 4 – AM: 10 miles @ 7:00

Total for week (Sunday, November 27 – Saturday, December 3) = 73 miles
Saturday, Dec. 3 – AM: 19 miles @ 6:55
Friday, Dec. 2 – AM: 3 mile warm-up, 20 Minute Fartlek (2 x 90 secs, 4, x 60 secs, 4 x 30 secs, and 4 x 15 secs with same float recovery) and 2 mile warm-down
Thursday, Dec. 1 – AM: 7 miles @ 7:00
Wednesday, Nov. 30 – AM: 13 miles @ 6:50
Tuesday, Nov. 29 – PM: 3 mile warm-up, 10 x 60 sec. hills (Maple Ave.) with jog back recovery and 3 mile warm-down
Monday, Nov. 28 – PM: 8 miles @ 7:10
Sunday, Nov. 27 – PM: 9 miles @ 6:45

Total for week (Sunday, November 20 – Saturday, November 26) = 71 miles
Saturday, Nov. 26 – AM: 12 miles @ 7:10 (incl. 5 @ 5:50 ave.)
Friday, Nov. 25 – AM: 2 mile warm-up @ 7:30, 6 x 3 mins @ 5:15 and 2 mile warm-down @ 6:45
Thursday, Nov. 24 – AM: 7 miles @ 7:00
Wednesday, Nov. 23 – AM: 13 miles @ 7:00
Tuesday, Nov. 22 – PM: 11 miles @ 6:50
Monday, Nov. 21 – AM: 10 miles @ 7:00
Sunday, Nov. 20 – AM: Race to Deliver 4M, 2nd and 1st Masters in 21:22 (1o miles incl. warm-up and warm-down)

Total for week (Sunday, November 13 – Saturday, November 19) = 62 miles
Saturday, Nov. 19 – AM: 7 miles @ 7:10
Friday, Nov. 18 – AM: 8 miles @ 6:50
Thursday, Nov. 17 – PM: 3 mile warm-up @ 7:15, 8 x 30 secs on / 30 secs off and mile warm-down
Wednesday, Nov. 16 – AM: 11 miles @ 6:45
Tuesday, Nov. 15 – PM: 4 mile warm-up, 5 mins tempo then 13 Minute Fartlek (2 x 90 secs / 60 secs / 30 secs / 15 secs with same recovery) and 2 mile warm-down
Monday, Nov. 14 – PM: 8 miles @ 7:00
Sunday, Nov. 13 – AM: 10 miles @ 6:50

Total for week (Sunday, November 6 – Saturday, November 12) = 65 miles
Saturday, Nov. 12 – AM: 17 miles @ 7:00
Friday, Nov. 11 – AM: 7 miles @ 7:00
Thursday, Nov. 10 – PM: 8 miles @ 7:00
Wednesday, Nov. 9 – AM: 9 miles @ 6:45
Tuesday, Nov. 8 –  REST
Monday, Nov. 7 – AM: 7 miles @ 7:15 (Perth, Australia)
Sunday, Nov. 6 – AM: World Athletics Half Marathon Championships, 1st M50-54 in 1:12:47 (17 miles incl. warm-up and warm-down) (Perth, Australia)

Total for week (Sunday, October 30 – Saturday, November 5) = 54 miles
Saturday, Nov. 5 – AM: 5 miles @ 7:00 then 4 x 100m strides (Perth, Australia)
Friday, Nov. 4 – AM: 7 miles @ 7:00 (Singapore)
Thursday, Nov. 3 – AM: 3 mile warm-up @ 7:15, 8 x 30 secs on / 30 secs off and mile warm-down (Singapore)
Wednesday, Nov. 2 – AM: 8 miles @ 7:00 (Singapore)
Tuesday, Nov. 1 –  PM: 6 mile warm-up @ 7:15, 13 Minute Fartlek (2 x 90 secs / 60 secs / 30 secs / 15 secs with same recovery) and 2 mile warm-down @ 7:15 (Singapore)
Monday, Oct. 31 – AM:  6 miles @ 7:15 (Singapore)
Sunday, Oct. 30 – AM: 10 miles @ 6:45 (Singapore)

Total for week (Sunday, October 16 – Saturday, October 29) = 52 miles
Saturday, Oct. 29 – AM: 9 miles @ 7:30 (Singapore)
Friday, Oct. 28 – AM: 7 miles @ 6:30 (Singapore)
Thursday, Oct. 27 – AM: 7 miles @ 7:30 (Perth, Australia)
Wednesday, Oct. 26 – PM: World Athletics Cross Country Championships, 2nd M50-54 in 27:18 (1o miles incl. warm-up and warm-down) (Perth, Australia)
Tuesday, Oct. 25 –  AM: 5 miles @ 7:15 (Perth, Australia)
Monday, Oct. 24 – AM: 8 miles @ 7:30 (Perth, Australia)
Sunday, Oct. 23 – AM: 3 miles warm-up @ 7:00, 8 x 30 secs on / 30 secs off and 2 miles @ 7:00 (Perth, Australia)

Total for week (Sunday, October 16 – Saturday, October 22) = 40 miles
Saturday, Oct. 22 – AM: 10 miles @ 7:00 (Perth, Australia)
Friday, Oct. 21 – AM: 6 miles @ 7:45 (Perth, Australia)
Thursday, Oct. 20 – REST
Wednesday, Oct. 19 – REST
Tuesday, Oct. 18 –  AM: 3 mile warm-up, 5 x 800m (Delacorte Oval) @ 2:29, 2:23, 2:23, 2:23 & 2:21 and 2 mile warm-down
Monday, Oct. 17 – AM: 6 miles progressive tempo @ 6:30
Sunday, Oct. 16 – AM: 8 miles progressive tempo @ 7:00

Total for week (Sunday, October 9 – Saturday, October 15) = 67 miles
Saturday, Oct. 15 – AM: 19 miles @ 6:50
Friday, Oct. 14 – AM: 6 miles @ 7:00
Thursday, Oct. 13 – AM: 6 miles @ 7:00
Wednesday, Oct. 12 – AM: 12 miles @ 6:45
Tuesday, Oct. 11 –  AM: 4 mile warm-up, 4 mile progressive tempo (@6:20-5:20) and 2 mile warm-down
Monday, Oct. 10 – AM: 8 miles @ 6:45
Sunday, Oct. 9 – AM: 6 miles @ 8:30 (Washington D.C.)

Total for week (Sunday, October 2 – Saturday, October 8) = 72 miles
Saturday, Oct. 8 – AM: 20 miles @ 6:45 (Washington D.C.)
Friday, Oct. 7 – AM: 4 miles @ 7:15
Thursday, Oct. 6 – AM: 3 mile warm-up, 3 x mile (@5:10, 5:00 & 4:58 with 400m jog rec.) and and 2 mile warm-down
Wednesday, Oct. 5 – AM: 12 miles @ 6:45
Tuesday, Oct. 4 –  AM: 7 miles @ 7:00
Monday, Oct. 3 – AM: 10 miles @ 6:25
Sunday, Oct. 2 – AM: 10 miles @ 7:15

Total for week (Sunday, September 25 – Saturday, October 1) = 77 miles
Saturday, Oct. 1 – AM: 20 miles @ 7:00
Friday, Sept. 30 – AM: 5 miles @ 7:15
Thursday, Sept. 29 – PM: 2 mile warm-up, 6K tempo @ 5:30 and 2 mile warm-down
Wednesday, Sept. 28 – AM: 12 miles @ 6:40
Tuesday, Sept. 27 –  PM: 9 miles @ 7:30
Monday, Sept. 26– PM: 8 miles @ 6:50
Sunday, Sept. 25 – AM: Bronx 10 Mile, 16th and 1st Masters (15 miles incl. warm-up and warm-down)

Total for week (Sunday, September 18 – Saturday, September 24) = 58 miles
Saturday, Sept. 24 – AM: 6 miles @ 7:05
Friday, Sept. 23 – AM: 8 miles @ 8:20
Thursday, Sept. 22 – PM: 5 miles @ 7:00
Wednesday, Sept. 21 – PM: 11 miles @ 7:15
Tuesday, Sept. 20 – PM: 3 mile warm-up, 20 minute Mona fartlek (2 x 90 / 4 x 60 / 4 x 30 / 4 x 15 secs with same float rec. @ 5:00 down to 4:45 pace) and 2 mile warm-down
Monday, Sept. 19– AM: 5 miles @ 6:45
Sunday, Sept. 18 – AM: 14 miles @ 6:45

Total for week (Sunday, September 11 – Saturday, September 17) = 71 miles
Saturday, Sept. 17 – AM: 8 miles @ 7:00
Friday, Sept. 16 – AM: 4 mile warm-up, 2K tempo @ 5:10 pace + 6 x 60 sec. hills and 3 mile warm-down (Boulder CO.)
Thursday, Sept. 15 – AM: 8 miles @ 8:15 (Boulder CO.)
Wednesday, Sept. 14 – AM: 12 miles @ 6:40 (Boulder CO.)
Tuesday, Sept. 13 – AM: 2 mile warm-up, 20 minute Mona fartlek (2 x 90 / 4 x 60 / 4 x 30 / 4 x 15 secs with same float rec. @ 5:00 down to 4:45 pace) and 2 mile warm-down (Boulder CO.)
Monday, Sept. 12 – AM: 8 miles @ 7:15 (Boulder CO.)
Sunday, Sept. 11 – AM: 15 miles @ 7:30 (Boulder CO.)

Total for week (Sunday, September 9 – Saturday, September 10) = 65 miles
Saturday, Sept. 10 – AM: 10 miles @ 7:00 (Boulder CO.)
Friday, Sept. 9 – PM: 5 miles @ 7:20 (Boulder CO.)
Thursday, Sept. 8 – AM: 9 miles @ 7:45 (Boulder CO.)
Wednesday, Sept. 7 – AM: 10 miles @ 6:45 (Boulder CO.)
Tuesday, Sept. 6 – AM: 5 mile warm-up, 15 minute tempo (@ 5:40-6:00 pace) and 2 mile warm-down (Boulder CO.)
Monday, Sept. 5 – AM: 8 miles @ 8:00 (Boulder CO.)
Sunday, Sept. 4 – AM: 13 miles @ 7:00 (Boulder CO.)

Total for week (Sunday, August 28 – Saturday, September 3) = 24 miles
Saturday, Sept. 3 – AM: 10 miles @ 6:45
Friday, Sept. 2 – AM:6 miles @ 7:30
Thursday, Sept. 1 – PM: 45 minute cycle
Wednesday, August 31 – PM: 8 miles @ 6:45
Tuesday, August 30 –  REST
Monday, August 29 – REST
Sunday, August 28 – 60 minute cycle

Total for week (Sunday, August 21 – Saturday, August 27) = 53 miles
Saturday, August 27 – AM: Percy Sutton Harlem 5K Run, 32nd and 2nd Masters (1o miles incl. warm-up and warm-down)
Friday, August 26 – AM:3 miles @ 7:30
Thursday, August 25 – PM: 2 mile warm-up, 8 x 30 secs with 30 secs rec. and 4 mile warm-down
Wednesday, August 24 – PM: 8 miles @ 7:00
Tuesday, August 23 –  PM: 2 mile warm-up, 13 minute fartlek (@ 5:00 down to 4:40 pace) and 2 mile warm-down
Monday, August 22 – AM: 8 miles @ 7:00
Sunday, August 21 – AM: 9 miles @ 6:40

Total for week (Sunday, August 14 – Saturday, August 20) = 71 miles
Saturday, August 20 – AM: 19 miles @ 7:00
Friday, August 19 – AM: 5 miles @ 7:10
Thursday, August 18 – PM: 4 mile warm-up, 6 x 600m (1:49, 1:49, 1:48, 1:47, 1:47 & 1:48) with 2 mins rec. and 3 mile warm-down
Wednesday, August 17 – PM: 7 miles @ 8:00
Tuesday, August 16 –  PM: 5 mile warm-up, 4 x 5 minutes with 2 minutes recovery (@5:10-15) and 2 mile warm-down
Monday, August 15 – AM: 7 miles @ 7:45
Sunday, August 14 – AM: 11 miles @ 7:30 (Rock Creek Park, Washington D.C.)

Total for week (Sunday, August 7 – Saturday, August 13) = 52 miles
Saturday, August 13 – AM: 11 miles @ 8:15 (Bethesda MD)
Friday, August 12 – AM: 5 mile warm-up, 5K tempo @ 5:40, and 3 mile warm-down
Thursday, August 11 – REST
Wednesday, August 10 – PM: 12 miles @ 7:05
Tuesday, August 9 –  AM: 10 miles @ 6:50
Monday, August 8 – REST
Sunday, August 7 – AM: 8 miles @ 8:15

Total for week (Sunday, July 31 – Saturday, August 6) = 70 miles
Saturday, August 6 – AM: 15 miles @ 7:15
Friday, August 5 – AM: 5 miles @ 7:15
Thursday, August 4 – PM 3 mile warm-up, 3 times mile with 4 mins recovery in 5:12, 5:07 & 5:09 and 3 mile warm-down
Wednesday, August 3 – PM: 10 miles @ 7:15
Tuesday, August 2 –  PM: 3 mile warm-up, 20 minute Mona fartlek (2 x 90 / 4 x 60 / 4 x 30 / 4 x 15 secs with same float rec. @ 5:00 down to 4:45 pace) and 3 mile warm-down
Monday, August 1 – PM: 8 miles @ 7:10
Sunday, July 31 – AM: 12 miles @ 6:40 (incl. last 4 miles under 6:15)

Total for week (Sunday, July 24 – Saturday, July 30) = 46 miles
Saturday, July 30 – AM: 2016 NYRR Team Championships 5 Mile, 42nd and 2nd Masters (8 miles incl. warm-up) 
Friday, July 29 – AM: 5 miles @ 7:10
Thursday, July 28 – PM 8 miles @ 7:30
Wednesday, July 27 – REST
Tuesday, July 26 –  PM: 8 miles @ 7:30
Monday, July 25 – AM: 5 miles @ 7:00
Sunday, July 24 – AM: 12 miles @ 8:15

Total for week (Sunday, July 17 – Saturday, July 23) = 56 miles
Saturday, July 23 – AM: 12 miles @ 7:15
Friday, July 22 – PM: 5 miles @ 6:55
Thursday, July 21 – AM 9 miles @ 7:05 (Nairobi)
Wednesday, July 20 – AM: 8 miles @ 7:05 (Nairobi)
Tuesday, July 19 –  AM: 6 miles @ 7:05 (Nairobi)
Monday, July 18 – AM: 5 miles @ 7:30 (Kuala Lumpur)
Sunday, July 17 – AM: 11 miles @ 7:15 (Kuala Lumpur)

Total for week (Sunday, July 10 – Saturday, July 16) = 63 miles
Saturday, July 16 – PM: 10 miles @ 7:10 (Kuala Lumpur)
Friday, July 15 – AM: 5 miles @ 7:00 PM: 6 miles @ 7:20 (Kuala Lumpur)
Thursday, July 14 – AM 4 miles @ 6:50 PM: 9 miles @ 7:00 (Kuala Lumpur)
Wednesday, July 13 – REST
Tuesday, July 12 –  AM: 12 miles @ 6:40
Monday, July 11 – AM: 7 miles @ 7:30
Sunday, July 10 – AM: 10 miles @ 7:00

Total for week (Sunday, July 3 – Saturday, July 9) = 62 miles
Saturday, July 9 – AM: 17 miles @ 6:50
Friday, July 8 – REST
Thursday, July 7 – PM: 10 miles @ 7:30
Wednesday, July 6 – PM: 11 miles @ 7:20
Tuesday, July 5 –  AM: 4 miles @ 7:30, pyramid 1000 (3:02)-800 (2:20)-600 (1:42)-400 (64)-200 (32) with same jog recovery and 2 miles @ 7:00
Monday, July 4 – AM: 8 miles @ 7:20
Sunday, July 3 – AM: 5 miles @ 7:00

Total for week (Sunday, June 26 – Saturday, July 2) = 66 miles
Saturday, July 2- AM: 7 miles @ 7:45 (Zurich)
Friday, July 1 – PM: 15 miles @ 7:45 (Zurich)
Thursday, June 30 – AM: 8 miles @ 7:00 (Zurich)
Wednesday, June 29 – AM: 4 mile warm-up, 20 min fartlek (2 x 90 / 4 x 60 / 4 x 30 / 4 x 15 secs with same float rec. @ 5:00 down to 4:45 pace) and 2 mile warm-down (Zurich)
Tuesday, June 28 –  AM: 6 miles @  7:00 (London)
Monday, June 27 – AM: 6 miles @ 7:30 (Kettering, UK)
Sunday, June 26 – AM: 14 miles @ 7:30 (Kettering, UK)

Total for week (Sunday, June 19 – Saturday, June 25) = 71 miles
Saturday, June 25- AM: 18 miles @ 7:10 (Kettering, UK)
Friday, June 24 – AM: 7 miles @ 7:10 (Madrid)
Thursday, June 23 – AM: 11 miles @ 7:30 incl. 3 mile tempo @ 5:50 (Madrid)
Wednesday, June 22 – AM: 10 miles @ 7:00 (Madrid)
Tuesday, June 21 –  AM: 8 miles @  6:55
Monday, June 20 – AM: 7 miles @ 7:00
Sunday, June 19 – AM: 10 miles @ 7:15

Total for week (Sunday, June 12 – Saturday, June 18) = 73 miles
Saturday, June 18- AM: 18 miles @ 7:00
Friday, June 17 – AM: 2 mile warm-up @ 7:30, 8 x 60 secs @ 4:40 with 60 secs jog recovery and 2 mile warm-down @ 7:45
Thursday, June 16 – AM: 7 miles @ 7:30
Wednesday, June 15 – AM: 11 miles @ 7:15
Tuesday, June 14 –  AM: 4 mile warm-up @ 7:30, 4.25 mile tempo @ 5:50 and 2 miles warm-down @ 7:30 
Monday, June 13 – AM: 6 miles @ 7:10
Sunday, June 12 – AM: 14 miles @ 7:15

Total for week (Sunday, June 5 – Saturday, June 11) = 60 miles
Saturday, June 11 – AM: 8 miles @ 6:45 (Las Vegas)
Friday, June 10 – AM: 2 mile warm-up @ 7:30, 6 x 60 secs @ 4:45 with 60 secs float recovery and 2 mile warm-down @ 7:45 (Las Vegas)
Thursday, June 9 – AM: 8 miles @ 6:50 (Las Vegas)
Wednesday, June 8 – AM: 2 mile warm-up @ 7:30, 5 x 3 mins @ 5:00-5:20 with 2 mins jog recovery and 2 mile warm-down @ 7:45 (Las Vegas)
Tuesday, June 7 –  AM: 10 miles @ 6:45 (Las Vegas)
Monday, June 6 – AM: 6 miles @ 6:55 (Las Vegas)
Sunday, June 5 – AM: Retro 4-Miler, 31st and 2nd masters (12 miles incl. warm-up and warm-down)

Total for week (Sunday, May 29 – Saturday, June 4) = 57 miles
Saturday, June 4 – AM: 5 miles @ 7:15
Friday, June 3 – AM: 7 miles @ 7:15
Thursday, June 2 – PM: 5 mile warm-up, 8 x 200m (33-34secs) with 200m jog recovery and 2 mile warm-down
Wednesday, June 1 – PM: 8 miles @ 6:45
Tuesday, May 31 –  AM: 3 mile warm-up, 13 minute fartlek (2 x 90 / 2 x 60 / 2 x 30 / 2 x 15 secs with same float recovery) and 4 mile warm-down
Monday, May 30 – AM: 5 miles @ 7:00
Sunday, May 29 – AM: 11 miles @ 7:40

Total for week (Sunday, May 22 – Saturday, May 28) = 70 miles
Saturday, May 28 – AM: 13 miles @ 6:50
Friday, May 27 – AM: 2 mile warm-up, 8 x 1 minute @ 4:40 with same float recovery (@7:30) and 2 mile warm-down
Thursday, May 26 – PM: 7 miles @ 7:00
Wednesday, May 25 – PM: 12 miles @ 7:15
Tuesday, May 24 –  AM: 4 mile warm-up, 6K tempo @ 5:45, and 3 mile warm-down
Monday, May 23 – AM: 8 miles @ 7:10
Sunday, May 22 – AM: 11 miles @ 7:00

Total for week (Sunday, May 15 – Saturday, May 21) = 74 miles
Saturday, May 21 – AM: 19 miles @ 7:00
Friday, May 20 – AM: 2 mile  warm-up @ 7:30, Mona fartlek (2 x 90 / 4 x 60 / 4 x 30 / 4 x 15 secs, same float recovery) and 2 mile warm-down @ 7:30
Thursday, May 19 – PM: 6 miles @ 7:30
Wednesday, May 18 – PM: 6 miles @ 7:00
Tuesday, May 17 –  AM: 3 mile warm-up, 4 x 1000m (3:09 / 3:05 / 3:01 /3:00) with 3 mins recovery and 7 mile warm down
Monday, May 16 – AM: 8 miles @ 7:30
Sunday, May 15 – AM: 11 miles @ 7:20

Total for week (Sunday, May 8 – Saturday, May 14) = 70 miles
Saturday, May 14 – AM: 18 miles @ 7:00
Friday, May 13 – AM: 5 miles @ 7:00
Thursday, May 12 – PM: 4 mile warm-up @ 7:30, 4 x 800m (2:26/2:25/2:23/2:22) with 2 min rec. & 3 mile warm-down @ 7:00
Wednesday, May 11 – PM: 5 miles @ 7:00
Tuesday, May 10 –  AM: 10 miles @ 7:00 (Boulder CO.)
Monday, May 9 – AM: 8 miles @ 7:20 (Boulder CO.)
Sunday, May 8 – AM: 14 miles @ 6:50 (Boulder CO.)

Total for week (Sunday, May 1 – Saturday, May 7) = 57 miles
Saturday, May 7 – AM: 5 miles @ 7:00 and 7 miles @ 7:30 (Boulder CO.)
Friday, May 6 – PM: 9 miles @ 7:05 (Boulder CO.)
Thursday, May 5 – PM: 8 miles @ 6:45
Wednesday, May 4 – PM: 8 miles @ 6:45 (Kingston, Jamaica)
Tuesday, May 3 –  AM: 4 miles @ 7:00 (Kingston, Jamaica)
Monday, May 2 – AM: 4 miles @ 6:25 PM: 4 miles @ 7:00 (Kingston, Jamaica)
Sunday, May 1 – AM: 8 miles 6:55 (Los Angeles)

Total for week (Sunday, April 24 – Saturday, April 30) = 40 miles
Saturday, April 30 – AM: 9 miles @ 7:00 (Los Angeles)
Friday, April 29 – PM: 6 miles @ 7:10 (Los Angeles)
Thursday, April 28 – PM: 7 miles @ 6:30
Wednesday, April 27 – PM: 5 miles @ 7:00
Tuesday, April 26 – PM: 8 miles @ 7:30
Monday, April 25 – AM: 5 miles @ 6:50
Sunday, April  24 – AM: 25 mile cycle (Bear Mountain)

Total for week (Sunday, April 17 – Saturday, April 23) = 19 miles
Saturday, April 23 – AM: 10 miles @ 7:00
Friday, April 22 – PM: 18 mile cycle
Thursday, April 21 – PM: 5 miles @ 7:30
Wednesday, April 20 – PM: 18 mile cycle
Tuesday, April 19 – PM: 4 miles @ 7:30
Monday, April 18 – AM: 18 mile cycle
Sunday, April  17 – AM: 18 mile cycle

Total for week (Sunday, April 10 – Saturday, April 16) = 32 miles
Saturday, April 16 – REST
Friday, April 15 – PM: 4 miles @ 7:30
Thursday, April 14 – REST
Wednesday, April 13 – REST
Tuesday, April 12 – REST
Monday, April 11 – REST (London)
Sunday, April  10 – Greater Manchester Marathon, 14th and 1st masters (28 miles incl. warm-up and warm-down)

Total for week (Sunday, April 3 – Saturday, April 9) = 56  miles
Saturday, April 9 – AM: 5 miles @ 7:30 (Kettering, UK)
Friday, April 8 – AM: 7 miles @ 7:00 (Kettering, UK)
Thursday, April 7 – PM: 6 miles @ 7:10 (Kettering, UK)
Wednesday, April 6 – PM: 11 miles @ 7:10 (Kettering, UK)
Tuesday, April 5 – PM: 7 miles @ 7:00 (Kettering, UK)
Monday, April 4 – PM: 8 miles @ 8:15 (Paris)
Sunday, April  3 – AM: 12 miles @ 7:05 (Paris)

Total for week (Sunday, March 28 – Saturday, April 2) = 52 miles
Saturday, April 2 – AM: 7 miles @ 7:00 (Paris)
Friday, April 1 – AM: 7 miles @ 7:00 (Paris)
Thursday, March 31 – PM: 8 miles @ 7:00
Wednesday, March 30 – PM: 6 miles @ 7:30
Tuesday, March 29 – PM: 2 mile warm-up, fartlek (1-2-3-2-1-2-3-1 mins with half float recovery) and 2 mile warm-down
Monday, March 28 – PM: 7 miles @ 7:00
Sunday, March 27 – AM: 9 miles @ 7:30

Total for week (Sunday, March 20 – Saturday, March 26) = 67 miles
Saturday, March 26 – AM: 5 mile warm-up, 12 mile progressive tempo (6:33 down to 5:37) and 2 mile warm-down
Friday, March 25 – AM: 8 miles @ 7:10
Thursday, March 24 – PM: 3 mile warm-up, Mona Fartlek (2 x 90 secs, 4 x 60 secs, 4 x 30 secs, 4 x 15 secs, same float rec.) and 2 mile warm-down
Wednesday, March 23 – PM: 11 miles @ 7:30
Tuesday, March 22 – PM: 4 mile warm-up, 3 x 1.41 (Northern Hills loop) @ 5:20-25 with 3 mins rec., and 3 mile warm-down
Monday, March 21 – REST
Sunday, March 20 – AM: 9 miles @ 7:30

Total for week (Sunday, March 13 – Saturday, March 19) = 85 miles
Saturday, March 19 – AM: 21 miles @ 7:00
Friday, March 18 – AM: 8 miles @ 7:20 (Beverly Hills, LA)
Thursday, March 17 – PM: 6 miles @ 7:00 (Beverly Hills, LA)
Wednesday, March 16 – PM: 12 miles @ 7:10
Tuesday, March 15 – PM: 3 mile warm-up, 3 x 3 mins (90 secs rec.) / 3 x 2 mins (60 secs rec) / 4 x 1 min (60 secs rec.) and 2 mile warm-down
Monday, March 14 – PM: 8 miles @ 7:00
Sunday, March 13 – AM: 19 miles @ 7:20

Total for week (Sunday, March 6 – Saturday, March 12) = 68 miles
Saturday, March 12 – AM: Gate River 15K, 34th and 1st masters (15 miles incl. warm-up and warm-down)
Friday, March 11 – PM: 6 miles @ 8:00 (Jacksonville FL.)
Thursday, March 10 – AM: 8 miles @ 7:30 ending with 5 x 100m
Wednesday, March 9 – AM: 12 miles @ 7:30
Tuesday, March 8 – AM: 2 mile warm-up, 13 min. Fartlek ( 2 x 90 secs / 2 x 60 secs / 2 x 30 secs / 2 x 15 secs with same rec. and 3 mile warm down
Monday, March 7 – PM: 8 miles @ 7:00
Sunday, March 6 – AM: 9 miles @ 7:30

Total for week (Sunday, Feb. 28 – Saturday, March 5) = 76 miles
Saturday, March 5 – AM: 18 miles @ 7:15
Friday, March 4 – PM: 8 miles @ 7:00
Thursday, March 3 – PM: 2 mile warm-up @ 7:30, 10 min tempo @ 5:30, 4 mins @ 8:00, 10 x 60 sec hills and 2 mile warm-down @ 7:30
Wednesday, March 2 – AM: 9 miles @ 7:15
Tuesday, March 1 – AM: 3 mile warm-up @ 7:30, 8 x 3 mins @ 5:15 with 90 secs recovery and 2 mile warm-down @ 7:30
Monday, Feb. 29 – PM: 7 miles @ 7:00
Sunday, Feb. 28 – AM: 13 miles @ 7:15

Total for week (Sunday, Feb. 21 – Saturday, Feb. 27) = 80 miles
Saturday, Feb. 27 – AM: 22 miles @ 7:00
Friday, Feb. 26 – AM: 6 miles warm-up @ 6:45, 8 times 400m with 200m float recovery and 2 miles warm-down @ 7:00
Thursday, Feb. 25 – AM: 12 miles @ 6:55
Wednesday, Feb. 24 – AM: 8 miles @ 7:15
Tuesday, Feb. 23 – AM: 2 miles warm-up @ 7:30, 3 times 3k with 3 mins recovery @ 5:10-30 pace (Buchanan-Montrose) and 3 miles warm-down @ 7:00
Monday, Feb. 22 – PM: 8 miles @ 7:15
Sunday, Feb. 21 – AM: 8 miles @ 7:20

Total for week (Sunday, Feb. 14 – Saturday, Feb. 20) = 78 miles
Saturday, Feb. 20 – AM: 18 miles @ 7:05 (City Park, New Orleans)
Friday, Feb. 19 – PM: 4 miles @ 7:00, Pyramid Fartlek 1-2-3-2-1-2-3-2-1 mins with 30-60-90-60-30-60-90-60 secs recovery @ 5:00 pace and 4 miles @ 7:30 (New Orleans, UK)
Thursday, Feb. 18 – PM: 11 miles @ 6:50 (New Orleans)
Wednesday, Feb. 17 – AM: 9 miles @ 6:50
Tuesday, Feb. 16 – AM: 7 miles @ 7:05 (Kettering, UK)
Monday, Feb. 15 – PM: 3 miles @ 7:00, 8 times 2 mins with 60 secs recovery and 2 miles @ 7:30 (Kettering, UK)
Sunday, Feb. 14- AM: 13 miles @ 7:15 (Kettering, UK)

Total for week (Sunday, Feb. 7 – Saturday, Feb. 13) = 77 miles
Saturday, Feb. 13 – AM: 17 miles @ 6:50 (Kettering, UK)
Friday, Feb. 12 – AM: 10 miles @ 7:05 (Kettering, UK)
Thursday, Feb. 11 – AM: 2 miles @ 7:00, 4 times 5 mins with 2 mins recovery @ 5:10-5:20 pace (Buchanan) and 2 miles @ 7:00
Wednesday, Feb. 10 – PM: 6 miles @ 7:15
Tuesday, Feb. 9 – PM: 3 mile warm-up, 20 Minute Mona Fartlek (2 x 90 secs / 4 x 60 secs / 4 x 30 secs / 4 x 15 secs) and 2 mile warm-down
Monday, Feb. 8 – PM: 9 miles @ 7:45
Sunday, Feb. 7- AM: Gridiron 4 Miles, 5th and 1st masters (16 miles incl. warm-up and warm-down)

Total for week (Sunday, Jan. 31 – Saturday, Feb. 6) = 68 miles
Saturday, Feb. 6 – AM: 18 miles @ 7:00
Friday, Feb. 5 – AM: 8 miles @ 7:00
Thursday, Feb. 4 – PM: 3 miles @ 7:00, 8 times 2 mins with 60 secs recovery (Great Oval) and 4 miles @ 7:00
Wednesday, Feb. 3 – PM: 10 miles @ 7:15
Tuesday, Feb. 2 – PM: 11 miles incl. 20 minutes @ 5:45
Monday, Feb. 1 – REST
Sunday, Jan. 31- AM: 10 miles @ 7:00

Total for week (Sunday, Jan. 24 – Saturday, Jan. 30) = 70 miles
Saturday, Jan. 30 – AM: 20 miles @ 6:45
Friday, Jan. 29 – AM: 9 miles 7:00
Thursday, Jan. 28 – AM: 5 miles @ 7:15
Wednesday, Jan. 27 – PM: 8 miles @ 7:00 (Colombo, Sri Lanka)
Tuesday, Jan. 26 – PM: 8 miles @ 7:00 (Colombo, Sri Lanka)
Monday, Jan. 25 – AM: 10 miles @ 7:00 (Colombo, Sri Lanka)
Sunday, Jan. 24- AM: 10 miles @6:35 (Colombo, Sri Lanka)

Total for week (Sunday, Jan. 17 – Saturday, Jan. 23) = 59 miles
Saturday, Jan. 23 – REST
Friday, Jan. 22 – AM: 6 miles 7:00
Thursday, Jan. 21 – PM: 12 miles @ 7:00
Wednesday, Jan. 20 – PM: 10 miles @ 7:15
Tuesday, Jan. 19 – PM: 3 miles @ 7:00, Pyramid Fartlek 1-2-3-2-1-2-3-2-1 mins with 30-60-90-60-30-60-90-60 secs recovery (Great Oval) @  5:00 and 2 miles @ 7:00
Monday, Jan. 18 – AM: 10 miles @ 6:30
Sunday, Jan. 17 – AM: 10 miles @6:35

Total for week (Sunday, Jan. 10 – Saturday, Jan. 16) = 70 miles
Saturday, Jan. 16 – AM: 20 miles @ 7:00
Friday, Jan. 15 – AM: 5 miles 7:00
Thursday, Jan. 14 – AM: 14 miles @ 6:30 (incl. 5 miles @ 5:50)
Wednesday, Jan. 13 – PM: 10 miles @ 7:00
Tuesday, Jan. 12 – PM: 3 miles @ 7:00, 18 times 200m with 30 secs recovery (Cat Hill) and 2 miles @ 7:00
Monday, Jan. 11 – REST
Sunday, Jan. 10 – AM: 10 miles @ 7:00

Total for week (Sunday, Jan. 3 – Saturday, Jan. 9) = 70 miles
Saturday, Jan. 9 – AM: 20 miles @ 6:45
Friday, Jan. 8 – AM: 9 miles 7:00
Thursday, Jan. 7 – AM: 14 miles @ 7:00
Wednesday, Jan. 6 – PM: 8 miles @ 7:00
Tuesday, Jan. 5 – PM: 3 miles @ 7:00, 6 times 800m (Great Lawn Oval, Central Park) with 200m jog recovery and 3 miles @ 6:30
Monday, Jan. 4 – REST
Sunday, Jan. 3 – AM: 8 miles @ 7:30 (Bethesda MD.)

2015

Total for week (Sunday, Dec. 27 – Saturday, Jan. 2) = 70 miles
Saturday, Jan. 2 – AM: 12 miles @ 7:15 (Bethesda MD.)
Friday, Jan. 1 – PM: 6 miles @ 7:00
Thursday, Dec. 31- AM: 12 miles @ 6:50 (Boulder CO.)
Wednesday, Dec. 30 – AM: 12 miles @ 7:30 (Boulder CO.)
Tuesday, Dec. 29 – AM: 12 miles @ 7:00 (Boulder CO.)
Monday, Dec. 28 – PM: 5 miles @ 7:00 (Boulder CO.)
Sunday, Dec. 27 – AM: 11 miles @ 7:15 (Washington DC)

Total for week (Sunday, Dec. 20 – Saturday, Dec. 26) = 70 miles
Saturday, Dec. 26 – AM: 8 miles @ 6:50 (Greenwich CT) PM: 7 miles @ 7:00 (Bethesda MD)
Friday, Dec. 25 – AM: 11 miles @ 6:05
Thursday, Dec. 24 – AM: 14 miles @ 7:00
Wednesday, Dec. 23 – REST
Tuesday, Dec. 22 – PM: 4 miles @ 7:00, 6 times 400m (Cat Hill) – 200m jog recovery – 200m (down) – 100m jog recovery and 4 miles @ 6:45
Monday, Dec. 21 – PM: 9 miles @ 7:00
Sunday, Dec. 20 – AM: 10 miles @ 7:30

Total for week (Sunday, Dec. 13 – Saturday, Dec. 19) = 60 miles
Saturday, Dec. 19 – AM: 18 miles @ 7:00
Friday, Dec. 18 – AM: 5 miles @ 7:00
Thursday, Dec. 17 – REST
Wednesday, Dec. 16 – AM: 11 miles @ 7:00
Tuesday, Dec. 15 – PM:4 miles @ 7:00, 5 miles fartlek and 2 miles @ 7:00
Monday, Dec. 14 – AM: 5 miles @ 7:00
Sunday, Dec. 13 – AM: 10 miles @ 7:30

Total for week (Sunday, Dec. 6 – Saturday, Dec. 12) = 55 miles
Saturday, Dec. 12 – AM: NYRR Ted Corbitt 15K, 10th and 1st masters in 50:25 (14 miles incl. warm-up and warm-down)
Friday, Dec. 11 – AM: 4 miles @ 7:00
Thursday, Dec. 10 – PM: 11 miles @ 6:45
Wednesday, Dec. 9 – REST
Tuesday, Dec. 8 – AM: 5 miles @ 6:20 PM: 5 miles @ 6:40 (Las Vegas)
Monday, Dec. 7 – PM: 5 miles @ 6:30 (Las Vegas)
Sunday, Dec. 6 – AM: 10 miles @ 7:00

Total for week (Sunday, Nov. 29 – Saturday, Dec. 5) = 70 miles
Saturday, Dec. 5 – 20 miles @ 7:00
Friday, Dec. 4 – AM: 9 miles @ 6:45
Thursday, Dec. 3 – REST
Wednesday, Dec. 2 – PM: 12 miles @ 7:15
Tuesday, Dec. 1 – PM: 11 miles @ 7:00
Monday, Nov. 30 – PM: 7 miles @ 6:45
Sunday, Nov. 29 – AM: 11 miles @ 7:00

Total for week (Sunday, Nov. 22 – Saturday, Nov. 28) = 75 miles
Saturday, Nov. 28 – AM: 11 miles @ 6:45
Friday, Nov. 27 – AM: 9 miles @ 7:30
Thursday, Nov. 26 – AM: 20 miles @ 6:45
Wednesday, Nov. 25 – AM: 8 miles @ 6:25
Tuesday, Nov. 24 – AM: 5 miles @ 7:00 PM: 5 miles @ 7:00
Monday, Nov. 23 – AM: 6 miles @ 6:45 (Singapore)
Sunday, Nov. 22 – AM: 11 miles @ 7:00 (Singapore)

Total for week (Sunday, Nov. 15 – Saturday, Nov. 21) = 40 miles
Saturday, Nov. 21 – PM: 11 miles @ 6:50 (Singapore)
Friday, Nov. 20 – AM: 6 miles @ 7:00 (Kuala Lumpur, Malaysia)
Thursday, Nov. 19 – PM: 6 miles @ 7:00 (Kuala Lumpur, Malaysia)
Wednesday, Nov. 18 – REST (Kuala Lumpur, Malaysia)
Tuesday, Nov. 17 – PM: 7 miles @ 7:00 (Kuala Lumpur, Malaysia)
Monday, Nov. 16 – AM: 4 miles @ 7:00 PM: 5 miles @ 7:oo (Kuala Lumpur)
Sunday, Nov. 15 – REST

Total for week (Sunday, Nov. 8 – Saturday, Nov. 14) = 70 miles
Saturday, Nov. 14 – AM: 6 miles @ 7:00 (Singapore) PM: 10 miles @ 6:45 (Kuala Lumpur, Malaysia)
Friday, Nov. 13 – AM: 5 miles @ 7:00 PM: 10 miles @ 7:00 (Singapore)
Thursday, Nov. 12 – AM: 5 miles @ 7:00 (Singapore)
Wednesday, Nov. 11 – AM: 5 miles @ 7:00 PM: 10 miles @ 6:45 (Singapore)
Tuesday, Nov. 10 – AM: 5 miles @ 6:30 PM: 7 miles @ 7:00 (Singapore)
Monday, Nov. 9 – PM: 7 miles @ 6:45 (Singapore)
Sunday, Nov. 8 – REST

Total for week (Sunday, Nov. 1 – Saturday, Nov. 7) = 70 miles
Saturday, Nov. 7 – AM: 20 miles @ 7:00
Friday, Nov. 6 – AM: 6 miles @ 6:45 (Geneva, Switzerland)
Thursday, Nov. 5 – PM: 5 miles @ 7:00 (Geneva, Switzerland)
Wednesday, Nov. 4 – AM: 7 miles @ 6:45 PM: 6 miles @ 7:00 (Geneva, Switzerland)
Tuesday, Nov. 3 – AM: 6 miles @ 6:50 PM: 6 miles @ 7:00 (Geneva, Switzerland)
Monday, Nov. 2 – AM: 5 miles @ 7:00
Sunday, Nov. 1 – AM: 9 miles @ 7:00

Total for week (Sunday, Oct. 25 – Saturday, Oct. 31) = 65 miles
Saturday, Oct. 31 – PM: 5 miles @ 7:00
Friday, Oct. 30 – AM: 8 miles @ 6:45 PM: 10 miles @ 7:00 (Seoul, Korea)
Thursday, Oct. 29 – AM: 5 miles @ 6:35 PM: 6 miles @ 6:45 (Seoul, Korea)
Wednesday, Oct. 28 – AM: 6 miles @ 6:20 PM: 6 miles @ 6:30 (Seoul, Korea)
Tuesday, Oct. 27 – REST (KL, Malaysia)
Monday, Oct. 26 – AM: 5 miles @ 7:00 PM: 5 miles @ 7:00 (KL, Malaysia)
Sunday, Oct. 25 – AM: 9 miles @ 7:15 (Lake Gardens, Kuala Lumpur, Malaysia)

Total for week (Sunday, Oct. 18 – Saturday, Oct. 24) = 46 miles
Saturday, Oct. 24 – AM:  9 miles @ 7:00 (Lake Gardens, Kuala Lumpur, Malaysia)
Friday, Oct. 23 – REST
Thursday, Oct. 22 – AM: 7 miles @ 6:45
Wednesday, Oct. 21 – PM: 10 miles @ 7:00
Tuesday, Oct. 20 – PM: 4 miles @ 7:00, 12 times 200m @ 32-33 secs with 90 secs recovery and 2 miles @ 7:00
Monday, Oct. 19 – PM: 9 miles @ 6:50
Sunday, Oct. 18 – REST

Total for week (Sunday, Oct. 11 – Saturday, Oct. 17) = 70 miles
Saturday, Oct. 17 – AM: 20  miles @ 6:45
Friday, Oct. 16 – AM: 5 miles @ 7:00
Thursday, Oct. 15 – PM: 5 miles @ 7:00
Wednesday, Oct. 14 – AM: 10 miles @ 6:55
Tuesday, Oct. 13 – PM: 5 miles @ 7:00, 5 times 600m @ 1:46-52 with 2 mins recovery and 2 miles @ 7:00
Monday, Oct. 12 – AM: 5 miles @ 7:00 PM: 5 miles @ 7:00
Sunday, Oct. 11 – AM: 10 miles @ 7:15

Total for week (Sunday, Oct. 4 – Saturday, Oct. 10) = 74 miles
Saturday, Oct. 10 – AM: 20  miles @ 6:55
Friday, Oct. 9 – AM: 5 miles @ 7:00
Thursday, Oct. 8 – PM: 11 miles @ 7:00 (via Randall’s Island)
Wednesday, Oct. 7 – AM: 5 miles @ 7:00
Tuesday, Oct. 6 – PM:  5 miles @ 7:00, 2 times 1.41 mile (Northern Loop) @ 7:38 ave. with 2:30 recovery, and 3 miles @ 7:00
Monday, Oct. 5 – PM: 5 miles @ 7:00
Sunday, Oct. 4 – AM: Grete’s Great Gallop (13.1M), 13th and 1st masters in 1:11:35 (17 miles incl. warm-up and warm-down)

Total for week (Sunday, Sept. 27 – Saturday, Oct. 3) = 47 miles
Saturday, Oct. 3 – AM: 7 miles @ 7:15
Friday, Oct. 2 – AM: 5 miles @ 7:00
Thursday, Oct. 1 – PM: 10 miles @ 7:00
Wednesday, Sept. 30 – PM: 10 miles @ 7:00 (Randall’s Island)
Tuesday, Sept. 29 – PM:  5 miles @ 7:00, 4 times 1000m (Engineer’s Gate) @ 3:15 ave. with 2 minutes recovery, and 3 miles @ 7:00
Monday, Sept. 28 – PM: 5 miles @ 7:00
Sunday, Sept. 27 – AM: Bronx 10 Mile, 13th and 1st masters in 53:36 (16 miles incl. warm-up and warm-down)

Total for week (Sunday, Sept. 20 – Saturday, Sept. 26) = 47 miles
Saturday, Sept. 26 – AM: 6 miles @ 7:15
Friday, Sept. 25 – PM: 5 miles @ 7:00
Thursday, Sept. 24 – PM: 7 miles @ 7:00
Wednesday, Sept. 23 – PM: 11 miles @ 7:00
Tuesday, Sept. 22 – PM: 8 miles @ 7:00
Monday, Sept. 21 – REST
Sunday, Sept. 20 – AM: 10 miles @ 7:45 (Caribou Ranch, Boulder. CO.)

Total for week (Sunday, Sept. 13 – Saturday, Sept. 19) = 72 miles
Saturday, Sept. 19 – AM: 12  miles @ 7:30 (Boulder, CO.)
Friday, Sept. 18 – AM: 10 miles @ 6:40 (Boulder, CO.)
Thursday, Sept. 17 – AM: 6 miles @ 6:45 PM: 6 miles @ 7:00 (Boulder, CO.)
Wednesday, Sept. 16 – AM: 7 miles @ 7:00
Tuesday, Sept. 15 – PM:  8 miles @ 7:00
Monday, Sept. 14 – PM: 13 miles @ 6:40
Sunday, Sept. 13 – AM: NYRR 5th Avenue Mile, 3rd M45-49 (10 miles incl. warm-up and warm-down)

Total for week (Sunday, Sept. 6 – Saturday, Sept. 12) = 65 miles
Saturday, Sept. 12 – AM: 6 miles @ 7:00
Friday, Sept. 11 – AM: 5 miles @ 7:00
Thursday, Sept. 10 – PM: 8 miles @ 7:00 (East River)
Wednesday, Sept. 9 – PM: 8 miles @ 7:00
Tuesday, Sept. 8 – PM: 5 miles @ 7:00, 8 times 340m (Great Hill Track) @ 60–62 secs with 170m jog recovery, and 2 miles @ 7:00
Monday, Sept. 7 – PM: 18 miles @ 6:45
Sunday, Sept. 6 – AM: 7 miles @ 8:00 (Bethesda, MD)

Total for week (Sunday, August 30 – Saturday, Sept. 5) = 66 miles
Saturday, Sept. 5 – AM: 12 miles progressive tempo @ 6:10 ave. (Bethesda, MD)
Friday, Sept. 4 – AM: 10 miles @ 7:00
Thursday, Sept. 3 –  PM: 11 miles @ 6:45
Wednesday, Sept. 2 – PM: 7 miles @ 6:45
Tuesday, Sept. 1 – PM: 5 miles @ 7:00, 4 times 800m (North Meadow) @ 2:23-26 with 3 minutes recovery, and 2 miles @ 7:00
Monday, August 31 – PM: 5 miles @ 7:00
Sunday, August 30 – AM: 9 miles @ 8:00

Total for week (Sunday, August 23 – Saturday, August 29) = 55 miles
Saturday, August 29 –  AM: France Run (8K), 10th and 1st masters in 26:22 (11 miles incl. warm-up and warm-down)
Friday, August 28 – AM: 5 miles @ 7:00
Thursday, August 27 –  PM: 12 miles @ 7:15
Wednesday, August 26 – REST
Tuesday, August 25 – PM: 5 miles @ 7:00, 12 times 340m (one lap Great North Hill track) @ 4:30 with 170m jog recovery, and 2 miles @ 7:00
Monday, August 24 – PM: 5 miles @ 7:00
Sunday, August 23 – AM: 10 miles @ 6:40

Total for week (Sunday, August 16 – Saturday, August 22) = 44 miles
Saturday, August 22 –  AM: Percy Sutton Harlem 5K Run, 14th and 1st masters  in 16:16 (10 miles incl. warm-up and warm-down)
Friday, August 21 – AM: 5 miles @ 7:00
Thursday, August 20 –  PM: 10 miles @ 7:00
Wednesday, August 19 – REST
Tuesday, August 18 – PM: 2 miles @ 7:00, 8 times 400m @ 4:30 with 200m jog recovery, and 2 miles @ 7:00
Monday, August 17 – REST
Sunday, August 16 – AM: 9 miles @ 6:45

Total for week (Sunday, August 9 – Saturday, August 15) = 70 miles
Saturday, August 15 –  AM: 20 miles @ 7:00
Friday, August 14 – AM: 6 miles @ 6:45
Thursday, August 13 –  AM: 8 miles @ 7:00
Wednesday, August 12 – PM: 8 miles @ 6:20 (Chicago)
Tuesday, August 11 – AM: 5 miles @ 7:00 PM: 2 miles @ 7:00, 10 times 400m @ 4:40 with 200m jog recovery, and 2 miles @ 7:00 (Chicago)
Monday, August 10 – AM: 4 miles @ 6:45 PM: 4 miles @ 7:00 (Chicago)
Sunday, August 9 – AM: 8 miles @ 7:00

Total for week (Sunday, August 2 – Saturday, August 8) = 70 miles
Saturday, August 8 – AM: 20 miles @ 6:50
Friday, August 7 –  AM: 6 miles @ 7:00
Thursday, August 6 –  AM: 5 miles @ 7:00 PM: 8 miles @ 6:30
Wednesday, August 5 – AM: 5 miles @ 7:00 PM: 5 miles @ 7:00
Tuesday, August 4 – REST
Monday, August 3 – AM: 6 miles @ 7:00 (Kettering, UK)
Sunday, August 2 – AM: 15 miles @ 7:30 (Kettering, UK)

Total for week (Sunday, July 26 – Saturday, August 1) = 70 miles
Saturday, August 1 – AM: 6 miles @ 6:45 (Betws-y-Coed, Wales) PM: 8 miles @ 7:30 (Kettering, UK)
Friday, July 31 –  AM: 5 miles @ 7:00 PM: 5 miles @ 7:00 (Betws-y-Coed, Wales)
Thursday, July 30 –  AM: 5 miles @ 7:00 PM: 7 miles @ 6:45 (Betws-y-Coed, Wales)
Wednesday, July 29 – AM: 5 miles @ 7:00 PM: 6 miles @ 7:00 (Betws-y-Coed, Wales)
Tuesday, July 28 – AM: 5 miles @ 7:00 PM: 6 miles @ 7:30 (Betws-y-Coed, Wales)
Monday, July 27 – AM: 8 miles @ 7:00 PM: 4 miles @ 7:30 (Betws-y-Coed, Wales)
Sunday, July 26 – REST

Total for week (Sunday, July 19 – Saturday, July 25) = 68 miles
Saturday, July 26 – AM: 6 miles @ 6:45 (Kettering, UK) PM:  6 miles @ 6:45 (Betws-y-Coed, Wales)
Friday, July 25 –  AM: 8 miles @ 7:00 PM: 6 miles @ 6:45 (Kettering, UK)
Thursday, July 23 –  PM: 11 miles @ 7:00 (Kettering, UK)
Wednesday, July 22 – AM: 7 miles @ 7:00
Tuesday, July 21 – AM: 13 miles @ 7:00 (incl 5 miles on Travers Is. @ 8:30)
Monday, July 20 – REST
Sunday, July 19 – AM: 10 miles @ 7:00

Total for week (Sunday, July 12 – Saturday, July 18) = 64 miles
Saturday, July 18 – AM: 19 miles @ 6:50
Friday, July 17 – AM: 5 miles @ 7:00 
Thursday, July 16 – PM: Westchester SUNY Purchase 5K, 3rd overall and 1st masters in 16:18 (9 miles including warm-up and warm-down) 
Wednesday, July 15 – REST
Tuesday, July 14 – PM: 5 miles @ 7:00, 12 times 340m (Great Hill track) @ 4:40 with 170m jog recovery and 2 miles @ 7:00
Monday, July 13 –  REST 
Sunday, July 12 – AM: 10 miles @ 7:00 

Total for week (Sunday, July 5 – Saturday, July 11) = 65 miles
Saturday, July 11 – AM: 20 miles @ 6:35 (incl. 5 miles @ 6:15 & 2 miles @ 6:00) 
Friday, July 10 – AM: 7 miles @ 6:45 
Thursday, July 9 – PM: 11 miles @ 6:30 
Wednesday, July 8 – PM:  5 miles @ 7:00
Tuesday, July 7 – PM: 5 miles @ 7:00, 8 times 680m (Great Hill track) @ 5:00 with 200m jog recovery and 2 miles @ 6:45
Monday, July 6 –  REST 
Sunday, July 5 – AM: 10 miles @ 7:00 

Total for week (Sunday, June 28 – Saturday, July 4) = 72 miles
Saturday, July 4 – AM:  20 miles @ 6:50
Friday, July 3 – AM: 9 miles @ 6:45 
Thursday, July 2 – PM: 5 miles @ 7:00 
Wednesday, July 1 – PM:  5 miles @ 7:00
Tuesday, June 30 – PM: 6 miles @ 7:00, 5 miles @ 6:30 ave. (Northern Hills’ loop with efforts on hills) and 2 miles @ 6:45
Monday, June 29 –  PM: 9 miles @ 7:00 
Sunday, June 28 – AM:  Achilles Hope & Possibility (5M) (guide to visually impaired) (12 miles including warm-up and warm-down)

Total for week (Sunday, June 21 – Saturday, June 27) = 47 miles
Saturday, June 27 – AM:  6 miles @ 7:30 (Port of Spain, Trinidad & Tobago)
Friday, June 26 – AM: 6 miles @ 6:45 (Port of Spain, Trinidad & Tobago)
Thursday, June 25 – AM: 5 miles @ 6:45 (Port of Spain, Trinidad & Tobago)
Wednesday, June 24 – AM: 9 miles @ 6:45
Tuesday, June 23 – PM: 5 miles @ 7:00
Monday, June 22 –  AM: 6 miles @ 7:00 (Boulder, CO.) 
Sunday, June 21 – AM: 10 miles @ 7:30 (Grand Lake, CO.)

Total for week (Sunday, June 14 – Saturday, June 20) = 65 miles
Saturday, June 20 – AM: 10 miles @ 6:50 (Boulder, CO.) PM: 4 miles @ 7:30 (Grand Lake, CO.) 
Friday, June 19 – AM: 10 miles @ 6:50 (Boulder, CO.)
Thursday, June 18 – AM: 8 miles @ 6:50
Wednesday, June 17 – PM: 10 miles @ 6:50
Tuesday, June 16 – PM: 5 miles @ 7:00, 8 times 2 minutes with 60 secs recovery and 2 miles @ 7:00
Monday, June 15 –  REST 
Sunday, June 14 – AM: 11 miles @ 6:45

Total for week (Sunday, June 7 – Saturday, June 13) = 70 miles
Saturday, June 13 – AM: 20 miles @ 6:50 
Friday, June 12 – AM: 7 miles @ 7:00 (Washington, D.C.)
Thursday, June 11 – AM: 8 miles @ 6:45 PM: 5 miles @ 7:00 (Washington, D.C.)
Wednesday, June 10 – AM: 6 miles @ 6:40 (Washington, D.C.)
Tuesday, June 9 – AM: 7 miles @ 6:20 (East River, New York)
Monday, June 8 –  AM: 6 miles @ 6:30 (East River, New York)
Sunday, June 7 – AM:  Retro 4-Miler, 2nd Masters & 2nd M45-49 (11 miles including warm-up and warm-down)

Total for week (Sunday, May 31 – Saturday, June 6) = 42 miles
Saturday, June 6 – AM: 6 miles @ 7:15
Friday, June 5 – AM: 5 miles @ 7:00
Thursday, June 4 – PM: 10 miles @ 6:30
Wednesday, June 3 – PM: 9 miles @ 6:40
Tuesday, June 2 – PM: 5 miles @ 6:10
Monday, June 1 –  REST
Sunday, May 31 – AM: 7 miles @ 7:00

Total for week (Sunday, May 24 – Saturday, May 30) = 65 miles
Saturday, May 30 – AM: 19 miles @ 6:50
Friday, May 29 – AM: 5 miles @ 7:00
Thursday, May 28 – PM: 11 miles @ 6:50
Wednesday, May 27 – REST
Tuesday, May 26 – PM: 4 miles @ 7:00, 15 times 1 min. with 1 min. recovery @ 4:45 and 3 miles @ 7:00 
Monday, May 25 –  AM: 10 miles @ 7:00
Sunday, May 24 – AM: 8 miles @ 6:45

Total for week (Sunday, May 17 – Saturday, May 23) = 70 miles
Saturday, May 23 –  AM: 21 miles @ 6:45
Friday, May 22 – REST
Thursday, May 21 – PM: 12 miles @ 6:45 (incl. 5 miles @ 6:00)
Wednesday, May 20 – PM: 10 miles @ 6:45
Tuesday, May 19 –  PM: 4 miles @ 7:00, 8 times 2 mins with 1 min. recovery @ 5:00 and 2 miles @ 7:00
Monday, May 18 –  PM: 5 miles @ 7:00
Sunday, May 17 – AM: 10 miles @ 6:45 (Bethesda, MD)

Total for week (Sunday, May 10 – Saturday, May 16) = 50 miles
Saturday, May 16 –  PM: 10 miles @ 6:45 (Bethesda, MD)
Friday, May 15 – PM: 8 miles @ 7:00 (Bethesda, MD)
Thursday, May 14 – AM: 7 miles @ 6:50
Wednesday, May 13 – PM: Try Audiobooks Riverside Park Series 5K, 1st in 16:39 ((10 miles including warm-up and warm-down)
Tuesday, May 12 –  AM: 7 miles @ 7:00
Monday, May 11 –  REST
Sunday, May 10 – AM: 8 miles @ 7:00

Total for week (Sunday, May 3 – Saturday, May 9) = 65 miles
Saturday, May 9 –  AM: 6 miles @ 7:00 (Quito, Ecuador)
Friday, May 8 – PM: 10 miles @ 7:30 (Quito, Ecuador)
Thursday, May 7 – AM: 5 miles @ 7:00 PM: 5 miles @ 7:00 (Quito, Ecuador)
Wednesday, May 6 – AM: 8 miles @ 6:45 PM: 5 miles @ 7:00 (Quito, Ecuador)
Tuesday, May 5 –  AM: 5 miles @ 7:00 PM: 5 miles @ 6:50 (Quito, Ecuador)
Monday, May 4 –  AM: 5 miles @ 7:00 (Quito, Ecuador)
Sunday, May 3 – AM: 8 miles @ 6:30 PM: 4 miles @ 7:00 (Quito, Ecuador)

Total for week (Sunday, April 26 – Saturday, May 2) = 60 miles
Saturday, May 2 – AM: 8 miles @ 6:45
Friday, May 1 – AM: 8 miles @ 6:50 PM: 4 miles @ 7:00
Thursday, April 30 – PM: 12 miles @ 6:45 (incl. 5 miles @ 6:00)
Wednesday, April 29 – PM: 9 miles @ 7:00
Tuesday, April 28 – REST
Monday, April 27 –  PM: 5 miles @ 7:00
Sunday, April 26 – AM: 14 miles @ 7:05

Total for week (Sunday, April 19 – Saturday, April 25) = 70 miles
Saturday, April 25 – AM: 20 miles @ 6:45
Friday, April 24 – AM: 5 miles @ 7:00
Thursday, April 23 – PM: 11 miles @ 6:40 (incl. 4 miles @ 6:00)
Wednesday, April 22 –  PM: 5 miles @ 7:00
Tuesday, April 21 – PM: 4 miles @ 7:00, 15 x 400m @ 5:00 with 60 seconds recovery and 2 miles @ 7:00
Monday, April 20 – PM: 5 miles @ 7:00
Sunday, April 19 – AM: 13 miles @ 7:05

Total for week (Sunday, April 12 – Saturday, April 18) = 60 miles
Saturday, April 18 – AM: 9 miles @ 7:00
Friday, April 17 – AM: 7 miles @ 6:45 (Oakland CO.)
Thursday, April 16 – PM: 12 miles @ 7:00 (Oakland CO.)
Wednesday, April 15 –  AM: 7 miles @ 6:35 PM: 5 miles @ 7:00 (Oakland CO.)
Tuesday, April 14 – PM: 10 miles @ 7:00 (San Francisco CO.)
Monday, April 13 – REST
Sunday, April 12 – AM: 10 miles @ 6:20 (Oakland CO.)

Total for week (Sunday, April 5 – Saturday, April 11) = 70 miles
Saturday, April 11 – AM: 13 miles @ 7:00 (Oakland CO.)
Friday, April 10 – PM: 11 miles @ 6:20 (Oakland CO.)
Thursday, April 9 – AM: 10 miles @ 6:45
Wednesday, April 8 – PM: 5 miles @ 7:00
Tuesday, April 7 – PM: 4 miles @ 7:15, 10 x 2 minutes (Engineer’s Gate) @ 5:00 pace with 60 seconds jog recovery and 2 miles @ 7:00
Monday, April 6 – AM: 5 miles @ 7:00 PM: 5 miles @ 7:00
Sunday, April 5 – AM: 11 miles @ 6:45

Total for week (Sunday, March 29 – Saturday, April 4) = 50 miles
Saturday, April 4 – AM: Scotland Run (10K), 2nd Masters, 1st M45-49 (12 miles including warm-up and warm-down)
Friday, April 3 – AM: 8 miles @ 7:00
Thursday, April 2 – PM: 5 miles @ 7:00
Wednesday, April 1 – PM: 5 miles @ 7:00
Tuesday, March 31 – REST
Monday, March 30 – AM: 7 miles @ 7:00 PM: 3 miles @ 7:00 (Boulder, CO.)
Sunday, March 29 – AM: 10 miles @ 7:00 (Boulder, CO.)

Total for week (Sunday, March 22 – Saturday, March 28) = 70 miles
Saturday, March 28 – AM: 16 miles @ 7:00 PM: 5 miles @ 7:00 (Boulder, CO.)
Friday, March 27 – AM: 9 miles @ 9:00 (Boulder, CO.)
Thursday, March 26 – AM: 9 miles @ 6:45
Wednesday, March 25 – AM: 5 miles @ 6:45 (Brussels, Belgium)
Tuesday, March 24 – AM: 5 miles @ 7:00 PM: 5 miles @ 6:45 (Brussels, Belgium)
Monday, March 23 – PM: 5 miles @ 6:45 (Brussels, Belgium)
Sunday, March 22 – PM: 11 miles @ 6:30 (Brussels, Belgium)

Total for week (Sunday, March 15 – Saturday, March 21) = 70 miles
Saturday, March 21 – AM: 10 miles @ 6:50 (Kettering, UK)
Friday, March 20 – PM: 14 miles @ 7:00 (Kettering, UK)
Thursday, March 19  – AM: 5 miles @ 6:40
Wednesday, March 18 – PM: 5 miles @ 7:00
Tuesday, March 17 – PM: 5 miles @ 7:00, 10 x 2 minutes @ 5:30 with 60 seconds recovery and 2 miles @ 7:00
Monday, March 16 – PM: 5 miles @ 6:45
Sunday, March 15 – AM: 20 miles @ 6:50

Total for week (Sunday, March 8 – Saturday, March 14) = 50 miles
Saturday, March 14 – AM: 12 miles @ 6:45
Friday, March 13 – AM: 10 miles @ 6:45
Thursday, March 12  – REST
Wednesday, March 11 – PM: 12 miles @ 6:50
Tuesday, March 10 – PM: 8 miles @ 7:00
Monday, March 9 – REST
Sunday, March 8 – AM: 9 miles @ 6:50

Total for week (Sunday, March 1 – Saturday, March 7) = 67 miles
Saturday, March 7 – AM: 22 miles @ 6:45
Friday, March 6 – PM: 5 miles @ 7:00
Thursday, March 5  – AM: 6 miles @ 7:00
Wednesday, March 4 – AM: 5 miles @ 7:00 PM: 8 miles @ 6:50
Tuesday, March 3 – PM: 9 miles @ 6:45
Monday, March 2 – REST
Sunday, March 1 – AM: Washington Heights Salsa, Blues, and Shamrocks 5K, 1st Masters (12 miles including warm-up and warm-down)

Total for week (Sunday, Feb. 22 – Saturday, Feb. 28) = 44 miles
Saturday, Feb. 28 – AM: 8 miles @ 7:00
Friday, Feb. 27 – AM: 6 miles @ 6:45
Thursday, Feb. 26 – PM: 11 miles @ 7:00
Wednesday, Feb. 25 – REST
Tuesday, Feb. 24 – PM: 5 miles @ 7:00, 8 x 400m (Northern Hill) @ 5:00 pace with jog down recovery and 2 miles @ 7:00
Monday, Feb. 23 – REST
Sunday, Feb. 22 – AM: 7 miles @ 7:00

Total for week (Sunday, Feb. 15 – Saturday, Feb. 21) = 64 miles
Saturday, Feb. 21 – AM: 20 miles @ 7:oo
Friday, Feb. 20 –AM: 10 miles @ 6:50
Thursday, Feb. 19 – AM: 6 miles @ 6:45 (Brussels, Belgium)
Wednesday, Feb. 18 – AM:  6 miles @ 6:45  PM: 6 miles @ 7:00 (Brussels, Belgium)
Tuesday, Feb. 17 – AM: 6 miles @ 6:45 (Brussels, Belgium)
Monday, Feb. 16 – REST
Sunday, Feb. 15 – AM: 4 miles @ 7:00 (Kettering, UK) PM: 6 miles @ 7:00 (Brussels, Belgium)

Total for week (Sunday, Feb. 8 – Saturday, Feb. 14) = 70 miles
Saturday, Feb. 14 – AM: 13 miles @ 7:05 (Kettering, UK)
Friday, Feb. 13 – PM: 10 miles @ 7:00 (Kettering, UK)
Thursday, Feb. 12 – AM: 10 miles @ 7:00
Wednesday, Feb. 11 – PM: 8 miles @ 7:00
Tuesday, Feb. 10 – PM: 12 miles @ 7:00
Monday, Feb. 9 – AM: 6 miles @ 7:00 (Boulder CO.)
Sunday, Feb. 8 – AM: 11 miles @ 6:50 (Boulder CO.)

Total for week (Sunday, Feb. 1 – Saturday, Feb. 7) = 48 miles
Saturday, Feb. 7 – AM: USATF Cross Country Championships, Boulder, CO, 3rd M45-49 (14 miles including warm-up and warm-down)
Friday, Feb. 6 – AM: 7 miles @ 7:00 (Boulder CO.)
Thursday, Feb. 5 – AM: 5 miles @ 7:00
Wednesday, Feb. 4 – REST
Tuesday, Feb. 3 – PM: 12 miles @ 7:00
Monday, Feb. 2 – REST
Sunday, Feb. 1 – AM: 10 miles @ 6:45

Total for week (Sunday, Jan. 24 – Saturday, Jan. 31) = 65 miles
Saturday, Jan. 31 – AM: 20 miles @ 7:00
Friday, Jan. 30 – REST
Thursday, Jan. 29 – PM: 11 miles @ 7:00
Wednesday, Jan. 28 – PM: 9 miles @ 7:00
Tuesday, Jan. 27 –  AM: 10 miles @ 6:45
Monday, Jan. 26 – PM: 5 miles @ 7:00
Sunday, Jan. 25 – AM: 10 miles @ 6:45

Total for week (Sunday, Jan. 18 – Saturday, Jan. 23) = 70 miles
Saturday, Jan. 23 – AM: 20 miles @ 7:05
Friday, Jan. 22 – AM: 5 miles @ 7:00
Thursday, Jan. 21 – PM: 10 miles @ 6:45 (incl. 6 miles @ 6:15)
Wednesday, Jan. 20 – PM: 8 miles @ 7:00
Tuesday, Jan. 19 –  PM: 3 miles @ 7:00, 10 x 2 minutes (Engineer’s Gate straight) with 60 secs recovery and 2 miles @ 6:45
Monday, Jan. 18 – AM: 10 miles @ 6:45 PM: 5 miles @ 7:00
Sunday, Jan. 17 – REST

Total for week (Sunday, Jan. 11 – Saturday, Jan. 17) = 55 miles
Saturday, Jan. 17 – AM: 20 miles @ 6:50
Friday, Jan. 16 – AM: 5 miles @ 7:00
Thursday, Jan. 15 – PM: 12 miles @ 6:45
Wednesday, Jan. 14 – PM: 8 miles @ 7:00
Tuesday, Jan. 13 –  PM: 12 miles @ 7:00
Monday, Jan. 12 – REST
Sunday, Jan. 11 – REST

Total for week (Sunday, Jan. 4 – Saturday, Jan. 10) = 70 miles
Saturday, Jan. 10 – AM: 4 miles @ 7:20 PM: 4 miles @ 7:10 (Amman, Jordan)
Friday, Jan. 9 – AM: 18 miles @ 6:25 (Aqaba, Jordan)
Thursday, Jan. 8 – AM: 10 miles @ 6:50 (Aqaba, Jordan)
Wednesday, Jan. 7 – AM: 10 miles incl. 5 miles @ 5:40 (Wadi Rum, Jordan)
Tuesday, Jan. 6 –  PM: 6 miles @ 7:15 (Wadi Rum, Jordan)
Monday, Jan. 5 – AM: 10 miles @ 6:40 (Wimbledon, UK)
Sunday, Jan. 4 – PM: 8 miles @ 7:00 (Wimbledon, UK)

2014

Total for week (Sunday, Dec. 28 – Saturday, Jan. 3) = 50 miles
Saturday, Jan. 3 – PM: Northamptonshire County Cross Country Championships, 5th in 37:37 (13 miles including warm-up and warm-down) (Wellingborough, UK)
Friday, Jan. 2 – AM: 7 miles @ 6:45 (Kettering, UK)
Thursday, Jan. 1 – AM: 7 miles @ 7:20 (Meltham, UK)
Wednesday, Dec. 31 – AM: 6 miles @ 7:00 (York, UK)
Tuesday, Dec. 30 – AM: 6 miles @ 6:45 PM: 5 miles @ 7:00 (York, UK)
Monday, Dec. 29 – PM: 6 miles @ 7:30 (York, UK)
Sunday, Dec. 28 – AM: 5 miles @ 7:00 (York, UK)

Total for week (Sunday, Dec. 14 – Saturday, Dec. 20) = 70 miles
Saturday, Dec. 20 – AM: 20 miles @ 6:55
Friday, Dec. 19 –  AM: 5 miles @ 7:00
Thursday, Dec. 18 – PM: 13 miles incl. 7 miles @ 6:00
Wednesday, Dec. 17 – PM: 7 miles @ 6:45
Tuesday, Dec. 16 – AM: 5 miles @ 7:00
Monday, Dec. 15 – AM: 5 miles @ 6:45 PM: 5 miles @ 7:00
Sunday, Dec. 14 – AM: 10 miles @ 6:50

Total for week (Sunday, Dec. 7 – Saturday, Dec. 13) = 50 miles
Saturday, Dec. 13 – AM: 10 miles @ 6:50
Friday, Dec. 12 – REST
Thursday, Dec. 11 – PM: 8 miles @ 7:00
Wednesday, Dec. 10 – AM: 6 miles @ 6:50 PM 5 miles @ 7:00
Tuesday, Dec. 9 – AM: 5 miles @ 6:45 PM: 5 miles @ 6:45 (Washington D.C)
Monday, Dec. 1 – AM: 5 miles @ 7:00 PM: 6 miles @ 5:55 (Washington D.C.)
Sunday, Nov. 30 – REST

Total for week (Sunday, Nov. 30 – Saturday, Dec. 6) = 54 miles
Saturday, Dec. 6 – AM: 11 miles @ 6:45 (Kuala Lumpur)
Friday, Dec. 5 – AM: 5 miles @ 6:40 (Kuala Lumpur)
Thursday, Dec. 4 – AM: 6 miles @ 7:00 (Kuala Lumpur)
Wednesday, Dec. 3 – AM: 5 miles @ 7:00 PM 6 miles @ 7:00 (Kuala Lumpur)
Tuesday, Dec. 2 – AM: 5 miles @ 7:00 PM: 6 miles @ 7:00 (Kuala Lumpur)
Monday, Dec. 1 – REST
Sunday, Nov. 30 – AM: 10 miles @ 6:50

Total for week (Sunday, Nov. 23 – Saturday, Nov. 29) = 70 miles
Saturday, Nov. 29 – AM: 20 miles @ 6:55
Friday, Nov. 28 – AM: 6 miles @ 6:45
Thursday, Nov. 27 – AM: 14 miles @ 7:30
Wednesday, Nov. 26 – AM: 5 miles @ 6:45
Tuesday, Nov. 25 – AM: 4 miles @ 7:00, 6 x 3 minutes (Engineer’s Gate straight) with 90 secs recovery and 2 miles @ 6:45
Monday, Nov. 24 – PM: 6 miles @ 6:45
Sunday, Nov. 23 – AM: 10 miles @ 6:40

Total for week (Sunday, Nov. 16 – Saturday, Nov. 22) = 70 miles
Saturday, Nov. 22 – AM: 20 miles @ 6:40
Friday, Nov. 21 – AM: 5 miles @ 6:45
Thursday, Nov. 20 – AM: 5 miles @ 7:00 (Brussels)
Wednesday, Nov. 19 – AM: 5 miles @ 6:30 PM: 6 miles @ 6:45 (Brussels)
Tuesday, Nov. 18 – AM: 5 miles @ 6:45 (Brussels) PM: 5 miles @ 6:45 (Brussels)
Monday, Nov. 17 – PM: 7 miles @ 6:45 (Kettering, UK)
Sunday, Nov. 16 – AM: 12 miles @ 7:00 (Rome)

Total for week (Sunday, Nov. 9 – Saturday, Nov. 15) = 30 miles
Saturday, Nov. 15 – PM: 6 miles @ 6:30 (Rome)
Friday, Nov. 14 – REST (Rome)
Thursday, Nov. 13 – PM: 6 miles @ 7:00 (Rome)
Wednesday, Nov. 12 – REST (Rome)
Tuesday, Nov. 11 – AM: 6 miles @ 7:00 (Rome)
Monday, Nov. 10 – AM: 6 miles @ 6:45 (Rome)
Sunday, Nov. 9 – AM:  6 miles @ 6:45 (Rome)

Total for week (Sunday, Nov. 2 – Saturday, Nov. 8) = 70 miles
Saturday, Nov. 8 – AM: 18 miles @ 6:50 (incl. last 5 miles @ 6:20)
Friday, Nov. 7 – AM: 5 miles @ 7:00
Thursday, Nov. 6 – PM: 12 miles @ 6:45
Wednesday, Nov. 5 – PM: 9 miles @ 7:00
Tuesday, Nov. 4 – PM: 4 miles @ 7:00, 20 x 60 secs (Engineer’s Gate straight) with 60 secs recovery and 2 miles @ 7:00
Monday, Nov. 3 – PM: 5 miles @ 7:00
Sunday, Nov. 2 – AM: 10 miles @ 6:45 (incl. 7 @ 6:20)

Total for week (Sunday, Oct. 26 – Saturday, Nov. 1) = 68 miles
Saturday, Nov. 1 – AM: 20 miles @ 6:55
Friday, Oct. 31 – AM: 5 miles @ 7:00
Thursday, Oct. 30 – PM: 4 miles @ 7:00, 5 miles @ 6:00 and 3 miles @ 6:45
Wednesday, Oct. 29 – PM: 7 miles @ 7:00
Tuesday, Oct. 28 – PM: 4 miles @ 7:00, 10 x 2 minutes (Engineer’s Gate straight) with 60 secs recovery and 2 miles @ 6:45
Monday, Oct. 27 – REST
Sunday, Oct. 26 – AM: 13 miles @ 7:15

Total for week (Sunday, Oct. 19 – Saturday, Oct. 25) = 42 miles
Saturday, Oct. 25 – REST
Friday, Oct. 24 – PM: 9 miles @ 7:00 (Quito, Ecuador)
Thursday, Oct. 23 – PM: 10 miles @ 7:30 (Quito, Ecuador)
Wednesday, Oct. 22 – AM: 5 miles @ 7:00
Tuesday, Oct. 21 – REST
Monday, Oct. 20 – AM: 5 miles @ 6:50 PM: 5 miles @ 7:00
Sunday, Oct. 19 – AM: 8 miles @ 6:20

Total for week (Sunday, Oct. 12 – Saturday, Oct. 18) = 70 miles
Saturday, Oct. 18 – PM: 8 miles @ 6:50 (Kettering, UK)
Friday, Oct. 17 – PM: 7 miles @ 7:00 (Geneva, Switzerland)
Thursday, Oct. 16 – AM: 11 miles @ 6:50 (Geneva, Switzerland)
Wednesday, Oct. 15 – PM: 13 miles @ 6:40 (Geneva, Switzerland)
Tuesday, Oct. 14 – PM: 13 miles @ 6:45 (Geneva, Switzerland)
Monday, Oct. 13 – PM: 6 miles @ 6:30 (Geneva, Switzerland)
Sunday, Oct. 12 – AM: 12 miles @ 7:15

Total for week (Sunday, Oct. 5 – Saturday, Oct. 11) = 58 miles
Saturday, Oct. 11 – AM: 10 miles @ 6:50
Friday, Oct. 10 – AM: 5 miles @ 7:00
Thursday, Oct. 9 – PM: 5 miles @ 6:45
Wednesday, Oct. 8 – PM: 10 miles @ 7:00
Tuesday, Oct. 7 – PM: 3 miles @ 7:00, 10 x 400m (Cat Hill) with 400m jog recovery and 2 miles @ 7:00
Monday, Oct. 6 – REST
Sunday, Oct. 5 – AM: 16 miles @ 7:15

Total for week (Sunday, Sept. 28 – Saturday, Oct. 4) = 51 miles
Saturday, Oct. 4 – AM: 10 miles @ 6:50
Friday, Oct. 3 – REST
Thursday, Oct. 2 – PM: 11 miles @ 6:45
Wednesday, Oct. 1 – PM: 10 miles @ 7:00
Tuesday, Sept. 30 – REST
Monday, Sept. 29 – PM: 6 miles @ 7:00
Sunday, Sept. 28 – AM: 15 miles @ 7:15

Total for week (Sunday, Sept. 21 – Saturday, Sept. 27) = 70 miles
Saturday, Sept. 27 – AM: 21 miles @ 7:00 
Friday, Sept. 26 – AM: 5 miles @ 7:00
Thursday, Sept. 25 – PM: 12 miles @ 6:50
Wednesday, Sept. 24 – PM: 5 miles @ 6:50
Tuesday, Sept. 23 – PM: 5 miles @ 7:00, 5 x 1000m (northern hill) with 200m jog recovery and 2 miles @ 7:00
Monday, Sept. 22 – REST
Sunday, Sept. 21 – AM: 15 miles @ 7:30

Total for week (Sunday, Sept. 14 – Saturday, Sept. 20) = 60 miles
Saturday, Sept. 20 – AM: 20 miles @ 6:55
Friday, Sept. 19 – PM: 5 miles @ 7:00
Thursday, Sept. 18 – PM: 11 miles @ 7:00
Wednesday, Sept. 17 – REST
Tuesday, Sept. 16 – PM: 5 miles @ 7:00, 7 x 680m (2 laps Great Hill track) with 150m jog recovery and 2 miles @ 7:00
Monday, Sept. 15 – REST
Sunday, Sept. 14 – AM: 12 miles @ 6:45

Total for week (Sunday, Sept. 7 – Saturday, Sept. 13) = 66 miles
Saturday, Sept. 13 – AM: 9 miles @ 7:00 (Herestrau Park, Bucharest)
Friday, Sept. 12 – PM: 8 miles @ 7:00 (Bucharest)
Thursday, Sept. 11 – PM: 9 miles @ 6:45 (Bucharest)
Wednesday, Sept. 10 – PM: 12 miles @ 6:40 (Kettering)
Tuesday, Sept. 9 – AM: 7 miles @ 6:45
Monday, Sept. 8 – PM: 9 miles @ 7:00
Sunday, Sept. 7 – AM: 12 miles @ 6:55

Total for week (Sunday, August 31 – Saturday, Sept. 6) = 40 miles
Saturday, Sept. 6 – AM: Autism Speaks 4 Miles of Hope, 1st Masters in 21:11 (14 miles incl. warm-up and warm-down)
Friday, Sept. 5 – REST
Thursday, Sept. 4 – PM: 5 miles @ 6:50
Wednesday, Sept. 3 – AM: 5 miles @ 7:00
Tuesday, Sept. 2 – REST
Monday, Sept. 1 – AM: 6 miles @ 7:00 (Boulder, CO.)
Sunday, August 31 – AM: 10 miles @ 6:50 (Carbondale, CO.)

Total for week (Sunday, August 24 – Saturday, August 30) = 70 miles
Saturday, August 30 – AM: 10 miles @ 6:35 (Carbondale, CO.)
Friday, August 29 – AM: 12 miles @ 6:40 (Boulder, CO.)
Thursday, August 28 – AM: 6 miles @ 6:55 PM: 5 miles @ 7:00 (Boulder, CO.)
Wednesday, August 27 – AM: 5 miles @ 6:45
Tuesday, August 26 – PM: 5 miles @ 7:00, 8 x 400m hills @ 80 secs ave. with 400m jog recovery, 4 x 400m @ 75 secs with 90 secs recovery and mile @ 7:00
Monday, August 25 – PM: 10 miles @ 7:00
Sunday, August 24 – AM: 10 miles @ 7:50

Total for week (Sunday, August 17 – Saturday, August 23) = 50 miles
Saturday, August 23 – AM: Percy Sutton Harlem 5K Run (13 miles incl. warm-up and warm-down)
Friday, August 22 – AM: 5 miles @ 7:00
Thursday, August 21 – AM: 5 miles @ 7:00
Wednesday, August 20 – PM: 5 miles @ 6:30
Tuesday, August 19 – PM: 5 miles @ 7:00, 8 x 680m (2 laps Great Hill track) @ 2:10 ave. with 90 secs recovery and 2 miles @ 7:00
Monday, August 18 – REST
Sunday, August 17 – AM: 10 miles @ 6:55

Total for week (Sunday, August 10 – Saturday, August 16) = 65 miles
Saturday, August 16 – AM: 20 miles @ 6:40
Friday, August 15 – AM: 5 miles @ 7:00
Thursday, August 14 – AM: 5 miles @ 7:00
Wednesday, August 13 – PM: 9 miles @ 6:40
Tuesday, August 12 – PM: 7 miles @ 7:00, 16 x 340m (one lap Great Hill track) @ 4:45 pace with 60 secs recovery and one mile @ 7:00
Monday, August 11 – REST
Sunday, August 10 – AM: 13 miles @ 7:30

Total for week (Sunday, August 3 – Saturday, August 9) = 70 miles
Saturday, August 9 – AM: 2o miles @ 6:45
Friday, August 8 – AM: 5 miles @ 7:00
Thursday, August 7 – AM: 11 miles @ 7:00
Wednesday, August 6 – REST
Tuesday, August 5 – PM:  5 miles @ 7:00, 8 x 510m (1.5 laps Great Hill track) @ 4:45 pace with 0.5 lap jog recovery and 2 miles @ 7:00
Monday, August 4 – AM: 9 miles @ 7:00
Sunday, August 3 – AM: 14 miles @ 7:30

Total for week (Sunday, July 27 – Saturday, August 2) = 52 miles
Saturday, August 2 – AM: NYRR Team Championships (5M), 1st Masters in 26:16 (12 miles incl. warm-up and warm-down)
Friday, August 1 – AM: 6 miles @ 7:00
Thursday, July 31 – AM: 6 miles @ 7:30
Wednesday, July 30 – PM: 5 miles @ 7:00
Tuesday, July 29 – PM: 8 miles @ 6:50
Monday, July 28 – AM: 7 miles @ 7:00
Sunday, July 27 – AM: 8 miles @ 7:00

Total for week (Sunday, July 20 – Saturday, July 26) = 70 miles
Saturday, July 26 – AM: 20 miles @ 6:50
Friday, July 25 – AM: 5 miles @ 6:50
Thursday, July 24 – PM: 3 miles @ 7:00, 5 miles @ 5:50 and 3 miles @ 7:00
Wednesday, July 23 – PM: 5 miles @ 7:00
Tuesday, July 22 – PM: 5 miles @ 7:00, 16 x 340m (one lap Great Hill track) @ 64 sec. average with 60 secs jog recovery and 2 miles @ 7:00
Monday, July 21 – PM: 5 miles @ 7:00
Sunday, July 20 – AM: 12 miles @ 6:25 (Amagansett, Long Island)

Total for week (Sunday, July 13 – Saturday, July 19) = 50 miles
Saturday, July 19 – AM: 11 miles @ 6:45 (Amagansett, Long Island)
Friday, July 18 – AM: 5 miles @ 7:00
Thursday, July 17 – PM: 3 miles @ 7:00, 5 miles @ 5:50 and 3 miles @ 7:00
Wednesday, July 16 – REST
Tuesday, July 15 – PM: 2 miles @ 7:15, 5 x 600m (Hudson St.) @ 5:20 pace with 600m jog recovery and 2 miles @ 7:15
Monday, July 14 – PM: 5 miles @ 7:00
Sunday, July 13 – AM: 12 miles @ 7:15

Total for week (Sunday, July 6 – Saturday, July 12) = 63 miles
Saturday, July 12 – AM: 20 miles @ 6:55
Friday, July 11 – AM: 6 miles @ 7:30
Thursday, July 10 – PM: 4 miles @ 7:00, 5 miles @ 6:00 and 3 miles @ 7:00
Wednesday, July 9 – PM: 5 miles @ 7:00
Tuesday, July 8 – PM: 5 miles @ 7:00, 16 x 340m (one lap Great Hill track) @ 4:45 pace with 60 secs jog recovery and 2 miles @ 7:00
Monday, July 7 – REST
Sunday, July 6 – AM: 9 miles @ 6:15

Total for week (Sunday, June 29 – Saturday, July 5) = 72 miles
Saturday, July 5 – AM: 20 miles @ 6:45
Friday, July 4 – AM: 9 miles @ 6:50
Thursday, July 3 – PM: 11 miles @ 7:00
Wednesday, July 2 – PM: 6 miles @ 7:00
Tuesday, July 1 – AM: 5 miles @ 7:00 PM: 7 miles @ 7:00
Monday, June 30 – REST
Sunday, June 29 – AM: 14 miles @ 7:15

Total for week (Sunday, June 22 – Saturday, June 28) = 55 miles
Saturday, June 28 – Front Runners New York LGBT Pride Run (5M), 1st Masters in 26:28 (11 miles incl. warm-up and warm-down)
Friday, June 27 – AM: 5 miles @ 7:00
Thursday, June 26 – PM: 11 miles @ 6:50
Wednesday, June 25 – PM: 6 miles @ 6:45 (treatment for ITB)
Tuesday, June 24 – PM: 5 miles @ 7:00, 5 x 1000m (3 laps Great Hill track) @ 5:15 pace with 90 secs recovery and 2 miles @ 6:45
Monday, June 23 – REST
Sunday, June 22 – AM: 10 miles @ 7:00

Total for week (Sunday, June 15 – Saturday, June 21) = 64 miles
Saturday, June 21 – AM: 19 miles @ 6:45
Friday, June 20 – AM: 5 miles @ 7:00
Thursday, June 19 – AM 6 miles @ 7:15 PM: 5 miles @ 7:00
Wednesday, June 18 – AM: 5 miles @ 7:00 PM: 7 miles @ 7:15
Tuesday, June 17 – REST
Monday, June 16 – AM: 7 miles @ 6:50 (Vienna)
Sunday, June 15 – AM: 10 miles @ 7:00 (Vienna)

Total for week (Sunday, June 8 – Saturday, June 14) = 60 miles
Saturday, June 14 – AM: 11 miles @ 6:35 (Innsbruck)
Friday, June 13 – REST
Thursday, June 12 – AM: 8 miles @ 7:30 (Innsbruck)
Wednesday, June 11 – AM: 7 miles @ 6:45 PM: 5 miles @ 7:00 (Innsbruck)
Tuesday, June 10 – AM: 12 miles @ 6:45 (Salzburg)
Monday, June 9 – AM: 6 miles @ 6:45 (Salzburg)
Sunday, June 8 – AM: 6 miles @ 7:30 (Bratislava) PM: 5 miles @ 6:45 (Salzburg)

Total for week (Sunday, June 1 – Saturday, June 7) = 54 miles
Saturday, June 7 – AM: 12 miles @ 6:50 (Budapest)
Friday, June 6 – AM: 8 miles @ 7:00 (Budapest)
Thursday, June 5 – REST (Budapest)
Wednesday, June 4 – AM: 5 miles @ 6:45 PM: 9 mile @ 7:00 (Vienna)
Tuesday, June 3 – AM: 5 miles @ 7:00 (Vienna)
Monday, June 2 – PM: 5 miles @ 6:45 (Vienna)
Sunday, June 1 – AM: 11 miles @ 6:20 (Vienna)

Total for week (Sunday, May 25 – Saturday, May 31) = 66 miles
Saturday, May 31 – AM: 16 miles @ 6:50 (Vienna)
Friday, May 30 – AM: 5 miles @ 7:00
Thursday, May 29 – PM: 11 miles @ 6:45
Wednesday, May 28 – REST
Tuesday, May 27 – PM: 5 miles @ 7:00, 8 x 400m hills @ 80 secs with 400m jog down recovery and 2 miles @ 6:45
Monday, May 26 – AM: 8 miles @ 6:50
Sunday, May 25 – AM: 14 miles @ 7:15

Total for week (Sunday, May 18 – Saturday, May 24) = 70 miles
Saturday, May 24 – AM: 21 miles @ 6:50
Friday, May 23 – AM: 5 miles @ 7:00 PM: 5 miles @ 7:00
Thursday, May 22 – AM: 4 miles @ 7:00, 5 miles @ 5:50 and 3 miles @ 6:30
Wednesday, May 21 – REST
Tuesday, May 20 – PM: 5 miles @ 7:00
Monday, May 19 – AM: 11 miles @ 6:40
Sunday, May 18 – AM: Bay to Breakers (12K), 1st Masters in 40:28 (11 miles incl. warm-up and warm-down)

Total for week (Sunday, May 11 – Saturday, May 17) = 53 miles
Saturday, May 17 – AM: 7 miles @ 7:15
Friday, May 16– AM: 9 miles @ 7:00
Thursday, May 15 – AM: 5 miles @ 7:00
Wednesday, May 14 – PM: 9 miles @ 7:00
Tuesday, May 13 – PM: 5 miles @ 7:00, 5 x 4 mins @ 5:15 pace with 2 minutes recovery and 3 miles @ 6:45
Monday, May 12 – REST
Sunday, May 11 – AM: 11 miles @ 7:00

Total for week (Sunday, May 4 – Saturday, May 10) = 65 miles
Saturday, May 10 – AM: 20 miles @ 6:50
Friday, May 9 – REST
Thursday, May 8 – AM: 5 miles @ 7:00 PM: 6 miles @ 6:45
Wednesday, May 7 – AM: 5 miles @ 7:00
Tuesday, May 6 – AM: 5 miles @ 7:00 PM: 5 miles @ 6:45
Monday, May 5 – PM: 7 miles @ 6:45
Sunday, May 4 – AM: 12 miles @ 7:00

Total for week (Sunday, April 27 – Saturday, May 3) = 54 miles
Saturday, May 3 – AM: 19 miles @ 6:50
Friday, May 2 – REST
Thursday, May 1 – PM: 12 miles @ 6:45
Wednesday, April 30 – REST
Tuesday, April 29 – PM: 12 miles @ 7:00
Monday, April 28 – REST
Sunday, April 27 – AM: 11 miles @ 7:05 (Boulder, CO.)

Total for week (Sunday, April 20 – Saturday, April 26) = 60 miles
Saturday, April 26 –  Boulder Distance Classic 5K, 2nd Masters in 17:03 (8 miles including warm-up and warm-down) (Boulder CO.)
Friday, April 25 – AM: 10 miles @ 7:15 (Boulder, CO.)
Thursday, April 24 – REST (Boulder, CO.)
Wednesday, April 23 – AM: 12 miles @ 6:45 (Boulder, CO.)
Tuesday, April 22 – AM: 11 miles @ 7:00 (Boulder, CO.)
Monday, April 21 – PM: 7 miles @ 6:45 (Boulder, CO.)
Sunday, April 20 – AM: 12 miles @ 6:45 (Boulder, CO.)

Total for week (Sunday, April 13 – Saturday, April 19) = 68 miles
Saturday, April 19 – AM: 12 miles @ 7:00 (Boulder, CO.)
Friday, April 18 – AM: 12 miles @ 6:40
Thursday, April 17 – PM: 12 miles @ 6:50
Wednesday, April 16 – REST
Tuesday, April 15 – PM: 12 miles @ 7:00
Monday, April 14 – PM: 8 miles @ 7:00
Sunday, April 13 – AM: 12 miles @ 7:00

Total for week (Sunday, April 6 – Saturday, April 12) = 71 miles
Saturday, April 12 – AM: 20 miles @ 6:55
Friday, April 11 – AM: 5 miles @ 7:00
Thursday, April 10 – PM: 12 miles @ 6:50
Wednesday, April 9 – PM: 11 miles @ 7:00
Tuesday, April 8 – PM: 4 miles @ 7:00, 9 x 900m @ 5:00 pace with 60 secs recovery and 2 miles @ 6:15
Monday, April 7 – REST
Sunday, April 6 – AM: 11 miles @ 6:45

Total for week (Sunday, March 30 – Saturday, April 5) = 57 miles
Saturday, April 5 – AM: Scotland Run (10K), 1st Masters in 33:05 (11 miles incl. warm-up and warm-down)
Friday, April 4 – AM: 5 miles @ 7:00
Thursday, April 3 – PM: 11 miles @ 7:00
Wednesday, April 2 – REST
Tuesday, April 1 – PM: 11 miles @ 7:15
Monday, March 31 – AM: 9 miles @ 6:45 (stomach bug)
Sunday, March 30 – AM: 10 miles @ 7:30 (stomach bug)

Total for week (Sunday, March 23 – Saturday, March 29) = 40 miles
Saturday, March 29 – AM: 19 miles @ 6:50 (stomach bug)
Friday, March 28 – AM: 5 miles @ 7:00 (stomach bug)
Thursday, March 27 – REST (stomach bug)
Wednesday, March 26 – REST (stomach bug)
Tuesday, March 25 – PM: 5 miles @ 7:00 (stomach bug)
Monday, March 24 – REST
Sunday, March 23 –  AM: 11 miles @ 7:00

Total for week (Sunday, March 16 – Saturday, March 22) = 70 miles
Saturday, March 22 – AM: 20 miles @ 6:40
Friday, March 21 – AM: 5 miles @ 7:00
Thursday, March 20 – AM: 3 miles @ 7:00, 6 miles @ 6:15 and 3 miles @ 7:00
Wednesday, March 19 – PM: 11 miles @ 7:00
Tuesday, March 18 – PM: 4 miles @ 7:00, 6 x 800m @ 5:00 pace with 90 secs recovery and 3 miles @ 6:15
Monday, March 17 – REST
Sunday, March 16 –  AM: 10 miles @ 7:00

Total for week (Sunday, March 9 – Saturday, March 15) = 57 miles
Saturday, March 15 – AM: 20 miles @ 6:40
Friday, March 14 – REST
Thursday, March 13 – AM: 5 miles @ 6:45
Wednesday, March 12 – REST
Tuesday, March 11 – PM: 4 miles @ 7:00, 3 x 6 minutes @ 5:45 pace with 2 mins recovery and 3 miles @ 7:00
Monday, March 10 – PM: 10 miles @ 7:00
Sunday, March 9 –  AM: 10 miles @ 6:45

Total for week (Sunday, March 2 – Saturday, March 8) = 70 miles
Saturday, March 8 – AM: 21 miles @ 7:00
Friday, March 7 – AM: 5 miles @ 7:00
Thursday, March 6 – AM: 10 miles @ 6:40
Wednesday, March 5 – REST
Tuesday, March 4 – PM: 4 miles @ 7:00, 6 x 400m (Cat Hill) + 400m down @ 4:45 pace with 1 minute recovery and 3 miles @ 6:45
Monday, March 3 – PM: 11 miles @ 6:50
Sunday, March 2 –  AM: Washington Heights 5K, 1st Masters in 16:10 (11 miles incl. warm-up and warm-down)

Total for week (Sunday, February 23 – Saturday, March 1) = 46 miles
Saturday, March 1 – AM: 11 miles @ 7:15
Friday, February 28 – REST
Thursday, February 27 – AM: 5 miles @ 7:00
Wednesday, February 26 – PM: 12 miles @ 7:00
Tuesday, February 25 – AM: 5 miles @ 7:00
Monday, February 24 – REST
Sunday, February 23 –  AM: 13 miles @ 7:00 (Kettering, UK)

Total for week (Sunday, February 16 – Saturday, February 22) = 70 miles
Saturday, February 22 – PM: 13 miles @ 6:40 (Kettering, UK)
Friday, February 21 – AM: 5 miles @ 7:00 PM: 9 miles @ 6:50 (Kettering, UK)
Thursday, February 20 – PM: 10 miles @ 6:50 (Brussels)
Wednesday, February 19 – AM: 9 miles @ 7:15 (Brussels)
Tuesday, February 18 – AM: 5 miles @ 7:00
Monday, February 17 – AM: 8 miles @ 7:00 PM: 5 miles @ 7:00
Sunday, February 16 –  AM: 6 miles @ 6:45 (Boulder, CO.)

Total for week (Sunday, February 9 – Saturday, February 15) = 55 miles
Saturday, February 15 – AM: 2nd M45-49 USATF Cross Country Championships, Boulder, CO. (10 miles including warm-up and warm-down)
Friday, February 14 – AM: 8 miles @ 7:30 (Boulder, CO.)
Thursday, February 13 – AM: 6 miles @ 6:45 (Denver, CO.)
Wednesday, February 12 – REST
Tuesday, February 11 –PM: 3 miles @ 7:00, 5 x 4 minutes @ 5:15 pace with 2 minutes jog recovery and 2 miles @ 6:30
Monday, February 10 – PM: 9 miles @ 7:00
Sunday, February 9 –  AM: 10 miles @ 6:30

Total for week (Sunday, February 2 – Saturday, February 8) = 55 miles
Saturday, February 8 – AM: 20 miles @ 6:30
Friday, February 7 – REST
Thursday, February 6 – REST
Wednesday, February 5 – PM: 11 miles @ 7:00
Tuesday, February 4 – PM: 3 miles @ 7:00, 8 x 400m hills @ 4:45 pace with 2 minutes jog recovery and 3 miles @ 6:30
Monday, February 3 – AM: 5 miles @ 7:00
Sunday, February 2 – AM: 12 miles @ 7:00

Total for week (Sunday, January 26 – Saturday, February 1) = 72 miles
Saturday, February 1 – AM: 20 miles @ 6:50
Friday, January 31 – AM: 5 miles @ 7:00
Thursday, January 30 – PM: 11 miles @ 6:50
Wednesday, January 29 – AM: 5 miles @ 7:00
Tuesday, January 28 – PM: 3 miles @ 7:00, 3 x 6 minutes @ 5:10 pace with 2 minutes jog recovery and 2 miles @ 6:50
Monday, January 27 – PM: 9 miles @ 7:00
Sunday, January 26 – AM: 11 miles @ 6:25

Total for week (Sunday, January 19 – Saturday, January 25) = 66 miles
Saturday, January 25 – AM: 20 miles @ 6:50
Friday, January 24 – REST
Thursday, January 23 – PM: 12 miles @ 6:50
Wednesday, January 22 – PM: 11 miles @ 7:00
Tuesday, January 21 – PM: 8 miles @ 7:15
Monday, January 20 –  AM: 5 miles @ 7:00
Sunday, January 19 – AM: 10 miles @ 6:05

Total for week (Sunday, January 12 – Saturday, January 18) = 70 miles
Saturday, January 18 – AM: 15 miles @ 7:00
Friday, January 17 – AM: 5 miles @ 6:50
Thursday, January 16 – PM: 11 miles @ 6:45
Wednesday, January 15 – PM: 8 miles @ 6:45
Tuesday, January 14 – PM: 3 miles @ 7:00, 5 x 4 minutes @ 5:20 pace with 90 secs jog recovery and 2 miles @ 7:00
Monday, January 13 –  REST
Sunday, January 12 – AM: 20 miles @ 6:45

Total for week (Sunday, January 5 – Saturday, January 11) = 53 miles
Saturday, January 11 – AM: 12 miles @ 7:15
Friday, January 10 – REST
Thursday, January 9 – PM: 12 miles @ 7:00
Wednesday, January 8 – REST
Tuesday, January 7 – PM: 11 miles @ 7:00
Monday, January 6 – PM: 9 miles @ 6:45
Sunday, January 5 – AM: 8 miles @ 7:30

2013

Total for week (Sunday, December 29 – Saturday, January 4) = 60 miles
Saturday, January 4 – 19 miles @ 7:00 (Central Park)
Friday, January 3 – REST
Thursday, January 2 – PM: 9 miles @ 7:00
Wednesday, January 1 – PM: 8 miles @ 6:30 (Rockefeller)
Tuesday, December 31 – PM: 11 miles @ 7:15 (Rockefeller)
Monday, December 30 – AM: 13 miles @ 6:30 (Central Park)
Sunday, December 29 – REST (Flying Singapore to New York)

Total for week (Sunday, December 22 – Saturday, December 28) = 54 miles
Saturday, December 28 – PM: 6 miles @ 7:00 (Singapore)
Friday, December 27 – PM: 5 miles @ 6:45 (Singapore)
Thursday, December 26 – PM:  10 miles @ 6:45 (Singapore)
Wednesday, December 25 – AM: 5 miles @ 7:00 (Ulu Pandan Canal, Singapore)
Tuesday, December 24 – PM: 4 miles @ 7:00, 6 times 3 minutes (900m) @ 5:30 and 2 miles @ 7:15 (CCAB Track, Singapore)
Monday, December 23 – AM: 5 miles @ 7:00 (Singapore)
Sunday, December 22 – AM: 13 miles @ 7:30 (MacRitchie Reservoir to Kampong Trail, Singapore)

Total for week (Sunday, December 15 – Saturday, December 21) = 50 miles
Saturday, December 21 – AM: 10 miles @ 7:15 (MacRitchie Reservoir, Singapore with Rameshon)
Friday, December 20 – AM: 5 miles @ 7:00 (Singapore)
Thursday, December 19 –  PM: 10 miles @ 6:45 (Pandan Reservoir, Singapore)
Wednesday, December 18 – AM: 5 miles @ 7:15 (Kota Kinabalu)
Tuesday, December 17 – AM: 5 miles @ 7:00 PM: 5 miles @ 7:00 (Tanjung Aru Beach, Kota Kinabalu)
Monday, December 16 – PM: 5 miles @ 7:00 (Kota Kinabalu)
Sunday, December 15 – PM: 5 miles @ 6:30 (Bukit Padang, Kota Kinabalu, Sabah, Malaysia)

Total for week (Sunday, December 8 – Saturday, December 14) = 52 miles
Saturday, December 14 – AM: 5 miles @ 6:45 (Singapore)
Friday, December 13 – PM: 7 miles @ 6:45 (Singapore)
Thursday, December 12 – PM: 7 miles @ 6:30 (Ulu Pandan Park Connector, Singapore)
Wednesday, December 11 – PM: 4 miles @ 7:00 (Singapore)
Tuesday, December 10 – PM: 5 miles @ 7:00, 5 times 5 minutes @ 5:20 with 2 minutes recovery and 2 miles @ 7:30 (Bukit Brown, Singapore)
Monday, December 9 – PM: 5 miles @ 6:45  (Singapore)
Sunday, December 8 – AM: 12 miles @ 7:15 (Singapore)

Total for week (Sunday, December 1 – Saturday, December 7) = 54 miles
Saturday, December 7 – PM 5 miles @ 6:45 (Singapore)
Friday, December 6 – PM: 9 miles at 6:45 (Kuala Lumpur)
Thursday, December 5 – AM: 5 miles @ 7:00 (Kuala Lumpur)
Wednesday, December 4 – PM: 8 miles @ 6:45 (Kuala Lumpur)
Tuesday, December 3 – AM: 4 miles @ 6:45 PM: 4 miles @ 7:00 (Kuala Lumpur)
Monday, December 2 – AM: 9 miles @ 6:45 (Kuala Lumpur)
Sunday, December 1 – AM: 5 miles @ 6:30 PM: 6 miles @ 7:00 (Kuala Lumpur, Malaysia)

Total for week (Sunday, November 24 – Saturday, November 30) = 45 miles
Saturday, November 30 – REST
Friday, November 29 – AM: 12 miles @ 6:20
Thursday, November 28 – REST
Wednesday, November 27 – PM: 9 miles @ 6:45 (Frankfurt)
Tuesday, November 26 – AM: 5 miles @ 6:45 PM: 3 miles @ 7:30 (Frankfurt, Germany)
Monday, November 25 – AM: 5 miles @ 6:45
Sunday, November 24 – AM: 11 miles @ 7:15

Total for week (Sunday, November 17 – Saturday, November 23) = 65 miles
Saturday, November 23 – AM: 18 miles @ 6:50 (Central Park, New York)
Friday, November 22 – AM: 4 miles @ 6:45 (Washington D.C.)
Thursday, November 21 – AM: 6 miles @ 6:30 PM: 5 miles @ 7:00 (Washington D.C.)
Wednesday, November 20 – PM: 5 miles @ 6:45 (Washington D.C.)
Tuesday, November 19 – PM: 4 miles @ 7:15,  4 x 5 minutes @ 5:15 with 2 minutes recovery and 2 miles @ 6:45
Monday, November 18 – REST
Sunday, November 17 – AM: Philadelphia Half Marathon, 1st M45-49 in 1:13:20 (15 miles incl. warm-up and warm-down)

Total for week (Sunday, November 10 – Saturday, November 16) = 50 miles
Saturday, November 16 –AM: 8 miles @ 7:15
Friday, November 15 – AM: 5 miles @ 7:00
Thursday, November 14 – PM: 10 miles at 7:00
Wednesday, November 13 – AM: 5 miles @ 7:00
Tuesday, November 12 – PM: 7 miles @ 6:45
Monday, November 11 – AM: 5 miles @ 7:00
Sunday, November 10 – AM: 10 miles @ 7:00

Total for week (Sunday, November 3 – Saturday, November 9) = 50 miles
Saturday, November 9 –AM: 11 miles @ 6:20 (Geneva with Jorge Pardo)
Friday, November 8 – REST
Thursday, November 7 – PM: 7 miles @ 6:45 (Geneva with Jorge Pardo)
Wednesday, November 6 – AM: 5 miles @ 7:00 (Geneva)
Tuesday, November 5 – AM: 5 miles @ 6:45 (Geneva)
Monday, November 4 – AM: 5 miles @ 7:00 PM: 6 miles @ 6:45 (Geneva)
Sunday, November 3 – AM: 5 miles @ 7:00 PM: 6 miles @ 6:30 (Geneva, Switzerland)

Total for week (Sunday, October 27 – Saturday, November 2) = 40 miles (INJURED)
Saturday, November 2 – AM: 11 miles @ 7:00
Friday, November 1 – AM: 5 miles @ 7:00
Thursday, October 31 – REST
Wednesday, October 30 – PM: 5 miles @ 6:40
Tuesday, October 29 – PM: 4 miles @ 7:15, 3 times mile @ 7:30 and 2 miles @ 6:45
Monday, October 28 – REST
Sunday, October 27 – AM: 10 miles @ 7:15

Total for week (Sunday, October 20 – Saturday, October 26) = 40 miles (INJURED)
Saturday, October 26 – AM: 14 miles @ 7:00
Friday, October 25 – REST
Thursday, October 24 – PM: 3 miles @ 7:00, 3 miles @ 6:30 and 2 miles @ 7:00
Wednesday, October 23 – REST
Tuesday, October 22 – PM: 8 miles @ 7:15
Monday, October 21 – REST
Sunday, October 20 – AM: 8 miles @ 7:15

Total for week (Sunday, October 13 – Saturday, October 19) = 34 miles (INJURED)
Saturday, October 19 – AM: 8 miles @ 7:15
Friday, October 18 – REST
Thursday, October 17 – PM: 3 miles at 7:00, 3 miles @ 6:30 and 2 miles at 7:00
Wednesday, October 16 – REST
Tuesday, October 15 – PM: 8 miles @ 7:15
Monday, October 14 – REST
Sunday, October 13 – AM: 8 miles @ 7:15

Total for week (Sunday, October 6 – Saturday, October 12) = 53 miles
Saturday, October 12 – AM: 8 miles @ 7:15
Friday, October 11 – REST
Thursday, October 10 – PM: 3 miles at 7:00, 5 miles @ 6:20 and 2 miles at 7:00
Wednesday, October 9 – REST
Tuesday, October 8 – PM: 4 miles @ 7:15,  5 x 4 minutes (@ 5:30  pace) with 2 minutes recovery and 2 miles @ 7:15
Monday, October 7 – PM: 5 miles @ 7:00
Sunday, October 6 – AM: Grete’s Great Gallop 13.1M – 1st M45-49 in 1:12:10 (18 miles incl. warm-up and warm-down)

Total for week (Sunday, September 29 – Saturday, October 5) = 50 miles
Saturday, October 5 – AM: 8 miles @ 7:15
Friday, October 4 – AM: 4 miles @ 7:00
Thursday, October 3 – PM: 3 miles at 7:00, 5 miles at 6:20 and 2 miles at 7:00
Wednesday, October 2 – REST
Tuesday, October 1 – AM: 9 miles @ 7:00 (Boulder, CO.)
Monday, September 30 – AM: 11 miles @ 6:45 (Left Hand Trail, Boulder, CO.)
Sunday, September 29 – AM: 8 miles @ 7:00 (Boulder, CO.)

Total for week (Sunday, September 22 – Saturday, September 28) = 61 miles
Saturday, September 28 – AM: 14 miles @ 6:35 (Boulder Reservoir)
Friday, September 27 – AM: 5 miles @ 6:50
Thursday, September 26 – PM: 3 miles at 7:00, 5 miles at 6:10 and 2 miles at 7:00
Wednesday, September 25 – AM: 5 miles @ 7:00
Tuesday, September 24 – PM: 5 miles @ 7:15,  8 x 400m hills with 400 jog recovery and 2 miles @ 7:15
Monday, September 23 – PM: 10 miles @ 7:00
Sunday, September 22 – AM: Fifth Avenue Mile – 3rd M45-49 in 4:45 (6 miles incl. warm-up and warm-down)

Total for week (Sunday, September 15 – Saturday, September 21) = 60 miles
Saturday, September 21 – AM: 8 miles @ 7:00
Friday, September 20 – AM: 4 miles @ 7:00
Thursday, September 19 – PM: 3 miles at 7:15, 5 miles at 6:15 and 2 miles at 7:00
Wednesday, September 18 – PM: 5 miles @ 7:00
Tuesday, September 17 – PM: 5 miles @ 7:15,  8 x 340m with 90secs recovery @ 58 ave. and 2 miles @ 7:15
Monday, September 16 – PM: 10 miles @ 7:00
Sunday, September 15 – AM: 13 miles @ 7:00

Total for week (Sunday, September 8 – Saturday, September 14) = 61 miles
Saturday, September 14 – AM: 18 miles @ 6:25
Friday, September 13 – REST
Thursday, September 12 – PM: 3 miles at 7:15, 5 miles at 6:15 and 2 miles at 7:00
Wednesday, September 11 – PM: 5 miles @ 7:00
Tuesday, September 10 – PM: 5 miles @ 7:15,  5 x 680m with 90secs recovery and 2 miles @ 7:15
Monday, September 9 – PM: 5 miles @ 7:00
Sunday, September 8 – AM: 13 miles @ 7:00

Total for week (Sunday, September 1 – Saturday, September 7) = 47 miles
Saturday, September 7 – AM: 10 miles @ 6:35
Friday, September 6 – REST
Thursday, September 5 – PM: 3 miles at 7:15, 5 miles at 6:00 and 2 miles at 7:00
Wednesday, September 4 – AM: 4 miles @ 7:00
Tuesday, September 3 – PM: 5 miles @ 7:15,  7 x 400m hills (76-80 seconds) with 400m jog down recovery and 2 miles @ 7:15
Monday, September 2 – REST
Sunday, September 1 – AM: 13 miles @ 6:35 (Boulder, CO.)

Total for week (Sunday, August 25 – Saturday, August 31) = 55 miles
Saturday, August 31 – AM: 11 miles @ 6:40 (Boulder, CO.)
Friday, August 30 – AM: 11 miles @ 7:00 (Boulder, CO.)
Thursday, August 29 – AM: 7 miles @ 6:45 (Boulder, CO.)
Wednesday, August 28 – AM: 4 miles @ 7:00
Tuesday, August 27 – PM: 5 miles @ 7:15, 4 x 1040 with 340m jog recovery and 2 miles @ 7:15
Monday, August 26 – REST
Sunday, August 25 – AM: 12 miles @ 7:00

Total for week (Sunday, August 18 – Saturday, August 24) = 51 miles
Saturday, August 24 – AM: 18 miles @ 6:40
Friday, August 23 – REST
Thursday, August 22 – PM: 3 miles at 7:15, 5 miles at 6:00 and 2 miles at 7:00
Wednesday, August 21 – PM: 5 miles @ 7:00
Tuesday, August 20 – PM: 5 miles @ 7:30, 8 x 520m with 200m jog recovery and 2 miles @ 7:15
Monday, August 19 – REST
Sunday, August 18 – AM: 8 miles @ 7:00

Total for week (Sunday, August 11 – Saturday, August 17) = 52 miles
Saturday, August 17 – AM: 18 miles @ 6:50
Friday, August 16 – AM: 5 miles @ 6:20
Thursday, August 15 – AM: 5 miles @ 7:00
Wednesday, August 14 – PM: 5 miles @  7:15
Tuesday, August 13 – PM: 5 miles @ 7:30, 8 x 400m hills (76-80 seconds) with 400m jog down recovery and 2 miles @ 7:15
Monday, August 12 – REST
Sunday, August 11 – AM: 9 miles @ 7:00

Total for week (Sunday, August 4 – Saturday, August 10) = 55 miles
Saturday, August 10 – AM: 16 miles @ 7:00
Friday, August 9 – AM: 5 miles @ 7:00
Thursday, August 8 – PM: 3 miles at 7:15, 5 miles at 6:00 and 2 miles at 7:00
Wednesday, August 7 – REST
Tuesday, August 6 – AM: 6 miles @ 7:05 (Kettering, UK)
Monday, August 5 – AM: 8 miles @ 7:10 (Kettering, UK)
Sunday, August 4 – AM: 10 miles @ 7:30 (Kettering, UK)

Total for week (Sunday, July 28 – Saturday, August 3) = 49 miles
Saturday, August 3 – PM: 9 miles @ 7:00 (Kettering, UK)
Friday, August 2 – AM: 8 miles @ 7:30 (Dartmouth, UK)
Thursday, August 1 – AM: 7 miles @ 7:30 (Dartmouth, UK)
Wednesday, July 31 – AM: 7 miles @ 7:30 (Dartmouth, UK)
Tuesday, July 30 – AM: 4 miles @ 7:15 PM: 7 miles @ 7:30 (Dartmouth, UK)
Monday, July 29 – REST
Sunday, July 28 – AM: 7 miles @ 7:30 (Dartmouth, UK)

Total for week (Sunday, July 21 – Saturday, July 27) = 41 miles
Saturday, July 27 – AM: 5 miles @ 7:15 (Kettering, UK) PM: 5 miles @ 7:30 (Dartmouth, UK)
Friday, July 26 – PM: 9 miles @ 7:30 (Kettering, UK)
Thursday, July 25 – AM: 4 miles @ 7:15
Wednesday, July 24 – GYM
Tuesday, July 23 – PM: 5 miles @ 7:30, 6 x 520m with 60 secs recovery and 2 miles @ 7:15
Monday, July 22 – GYM
Sunday, July 21 – AM: 8 miles @ 7:30

Total for week (Sunday, July 14 – Saturday, July 20) = 39 miles
Saturday, July 20 – AM: 11 miles @ 7:15
Friday, July 19 – REST
Thursday, July 18 – AM: 10 miles @ 7:15
Wednesday, July 17 – GYM
Tuesday, July 16 – PM: 5 miles @ 7:30, 10 x 340m with 60 secs recovery and 2 miles @ 7:15
Monday, July 15 – GYM
Sunday, July 14 – AM: 8 miles @ 7:30

Total for week (Sunday, July 7 – Saturday, July 13) = 40 miles
Saturday, July 13 – AM: 14 miles @ 7:15
Friday, July 12 – REST
Thursday, July 11 – AM: 9 miles @ 7:30
Wednesday, July 10 – REST
Tuesday, July 9 – PM: 9 miles @ 7:00
Monday, July 8 – REST
Sunday, July 7 – AM: 8 miles @ 7:30

Total for week (Sunday, June 30 – Saturday, July 6) = 35 miles
Saturday, July 6 – AM: 10 miles @ 7:15
Friday, July 5 – REST
Thursday, July 4 – AM: 7 miles @ 8:00
Wednesday, July 3 – REST
Tuesday, July 2 – PM: 8 miles @ 7:15
Monday, July 1 – REST
Sunday, June 30 – AM: 8 miles @ 7:30

Total for week (Sunday, June 23 – Saturday, June 29) = 36 miles
Saturday, June 29 – AM: 8 miles @ 7:15
Friday, June 28 – REST
Thursday, June 27 – PM: 8 miles @ 7:30
Wednesday, June 26 – PM: 5 miles @ 7:30
Tuesday, June 25 – PM: 8 miles @ 7:30
Monday, June 24 – REST
Sunday, June 23 – AM: 7 miles @ 7:30

Total for week (Sunday, June 16 – Saturday, June 22) = 20 miles
Saturday, June 22 – AM: 7 miles @ 7:15
Friday, June 21 – REST
Thursday, June 20 – AM: 5 miles @ 8:00 (treadmill)
Wednesday, June 19 – PM: 4 miles @ 8:00 (treadmill)
Tuesday, June 18 – AM: 4 miles @ 8:00 (treadmill)
Monday, June 17 – REST
Sunday, June 16 – REST

Total for week (Sunday, June 9 – Saturday, June 15) = NIL miles (INJURED)
Saturday, June 15 – REST
Friday, June 14 – REST
Thursday, June 13 – REST
Wednesday, June 12 – REST
Tuesday, June 11 – REST
Monday, June 10 – REST
Sunday, June 9 – REST

Total for week (Sunday, June 2 – Saturday, June 8) = NIL miles (INJURED)
Saturday, June 8 – REST
Friday, June 7 – REST
Thursday, June 6 – REST
Wednesday, June 5 – REST
Tuesday, June 4 – REST
Monday, June 3 – REST
Sunday, June 2 – REST

Total for week (Sunday, May 26 – Saturday, June 1) = NIL miles (INJURED)
Saturday, June 1 – REST
Friday, May 31 – REST
Thursday, May 30 – REST
Wednesday, May 29 – REST
Tuesday, May 28 – REST
Monday, May 27 – REST
Sunday, May 26 – REST

Total for week (Sunday, May 19 – Saturday, May 25) = NIL miles (INJURED)
Saturday, May 25 – REST
Friday, May 24 – REST
Thursday, May 23 – REST
Wednesday, May 22 – REST
Tuesday, May 21 – REST
Monday, May 20 – REST
Sunday, May 19 – REST

Total for week (Sunday, May 12 – Saturday, May 18) = 25 miles (INJURED)
Saturday, May 18 – REST
Friday, May 17 – REST
Thursday, May 16 – AM: 6 miles @ 7:00 (accident)
Wednesday, May 15 – REST
Tuesday, May 14 – PM: 3 mile warm-up, 3 times 6 minutes @ 5:45 & 2 mile warm-down
Monday, May 13 – REST
Sunday, May 12 – AM: 10 miles @ 8:00

Total for week (Sunday, May 5 – Saturday, May 11) = 45 miles (INJURED)
Saturday, May 11 – AM: 14 miles @ 7:00
Friday, May 10 – AM: 5 miles @ 6:45
Thursday, May 9 – REST
Wednesday, May 8 – PM: 8 miles @ 6:50 (Toronto)
Tuesday, May 7 – REST
Monday, May 6 – AM: 6 miles @ 8:00 PM: 6 miles @ 6:50 (Boulder)
Sunday, May 5 – AM: 12 miles @ 7:15 (Boulder)

Total for week (Sunday, April 28 – Saturday, May 4) = 38 miles (INJURED)
Saturday, May 4 – AM: 10 miles @ 7:05 (Boulder, CO.)
Friday, May 3 – PM: 5 miles @ 7:15
Thursday, May 2 – PM: 5 miles @ 7:15
Wednesday, May 1 – REST
Tuesday, April 30 – PM: 10 miles @ 7:00
Monday, April 29 – REST
Sunday, April 28 – AM: 8 miles @ 6:50 (London)

Total for week (Sunday, April 21 – Saturday, April 27) = 36 miles (INJURED)
Saturday, April 27 – AM: 12 miles @ 7:00
Friday, April 26 – REST
Thursday, April 25 – PM: 8 miles @ 7:15
Wednesday, April 24 – REST
Tuesday, April 23 – PM: 7 miles @ 7:30
Monday, April 22 – REST
Sunday, April 21 – AM: 9 miles @ 6:50 (London)

Total for week (Sunday, April 14 – Saturday, April 20) = 25 miles (INJURED)
Saturday, April 20 – PM: 6 miles @ 6:50 (London)
Friday, April 19 – REST
Thursday, April 18 – AM: 5 miles @ 7:15 (Amsterdam)
Wednesday, April 17 – REST
Tuesday, April 16 – PM: 5 miles @ 7:00 (Brussels)
Monday, April 15 – REST
Sunday, April 14 – AM: 9 miles @ 6:40 (Kettering)

Total for week (Sunday, April 7 – Saturday, April 13) = 22 miles (INJURED)
Saturday, April 13 – AM: 6 miles @ 6:45
Friday, April 12 – REST
Thursday, April 11 – PM: 5 miles @ 6:55
Wednesday, April 10 – REST
Tuesday, April 9 – PM: 5 miles @ 7:30
Monday, April 8 – REST
Sunday, April 7 – AM: 6 miles @ 8:30

Total for week (Sunday, March 31 – Saturday, April 6) = 22 miles (INJURED)
Saturday, April 6 – AM: 5 miles @ 7:00
Friday, April 5 – REST
Thursday, April 4 – PM: 5 miles @ 7:30
Wednesday, April 3 – REST
Tuesday, April 2 – PM: 6 miles @ 7:30
Monday, April 1 – REST
Sunday, March 31 – AM: 6 miles @ 7:30 (Cabin John, Potomac MD.)

Total for week (Sunday, March 24 – Saturday, March 30) = 18 miles (INJURED)
Saturday, March 30 – AM: 6 miles @ 6:45
Friday, March 29 – REST
Thursday, March 28 – AM: 6 miles @ 7:30
Wednesday, March 27 – REST
Tuesday, March 26 – REST
Monday, March 25 – REST
Sunday, March 24 – AM: 6 miles @ 7:00

Total for week (Sunday, March 17 – Saturday, March 23) = 14 miles (INJURED)
Saturday, March 23 – AM: 5 miles @ 7:30
Friday, March 22 – AM: 3 miles @ 7:30
Thursday, March 21 – REST
Wednesday, March 20 – REST
Tuesday, March 19 – REST
Monday, March 18 – REST
Sunday, March 17 – AM: 6 miles @ 7:40

Total for week (Sunday, March 10 – Saturday, March 16) = 28 miles (INJURED)
Saturday, March 16 – AM: 6 miles @ 7:45
Friday, March 8 – REST
Thursday, March 14 – PM: 3 miles @ 7:45
Wednesday, March 13 – REST
Tuesday, March 12 – AM: 7 miles @ 7:45
Monday, March 11 – AM: 6 miles @ 7:45
Sunday, March 10 – AM: 6 miles @ 7:45

Total for week (Sunday, March 3 – Saturday, March 9) = 6 miles (INJURED)
Saturday, March 9 – AM: 6 miles (Boulder CO.)
Friday, March 8 – REST
Thursday, March 7 – REST
Wednesday, March 6 – REST
Tuesday, March 5 – REST
Monday, March 4 – REST
Sunday, March 3 – REST

Total for week (Sunday, Feb. 24 – Saturday, March 2) = 0 miles (INJURED)
Saturday, March 2 – REST
Friday, March 1 – REST
Thursday, February 28 – REST
Wednesday, February 27 – REST
Tuesday, February 26 – REST
Monday, February 25 – REST
Sunday, February 24 – REST (London Calling but Injury Calls It Off)

Total for week (Sunday, Feb. 17 – Saturday, Feb. 23) = 38 miles (INJURED)
Saturday, February 23 – AM: 8 miles @ 7:15
Friday, February 22 – REST
Thursday, February 21 – REST
Wednesday, February 20 – PM: 7 miles @ 7:30
Tuesday, February 19 – PM: 8 miles @ 7:00
Monday, February 18 – AM: 6 miles @ 6:45
Sunday, February 17 – AM: 9 miles @ 6:40

Total for week (Sunday, Feb. 10 – Saturday, Feb. 16) = 48 miles (INJURED)
Saturday, February 16 – AM: 15 miles @ 6:50
Friday, February 15 – AM: 6 miles @ 7:00
Thursday, February 14 – REST
Wednesday, February 13 – PM: 7 miles @ 7:00
Tuesday, February 12 – REST
Monday, February 11 – REST – HIP INJURY
Sunday, February 10 – AM: 20 miles @ 6:45

Total for week (Sunday, Feb. 3 – Saturday, Feb. 9) = 57 miles (INJURED)
Saturday, February 9 – AM: 11 miles @ 6:30
Friday, February 8 – AM: 5 miles @ 6:45
Thursday, February 7 – PM: 11 miles @ 7:00 (inc. 5 @ 6:05)
Wednesday, February 6 – REST
Tuesday, February 5 – PM: 4 mile warm-up, 3 times 10mins @ 6:00 pace and 3 mile warm-down
Monday, February 4 – PM: 7 miles @ 7:15
Sunday, February 3 – AM: 11 miles @ 6:40

Total for week (Sunday, Jan. 27 – Saturday, Feb. 2) = 72 miles
Saturday, February 1 – AM: 23 miles @ 6:40
Friday, January 31 – REST
Thursday, January 30 – PM: 12 miles @ 7:00 (inc. 5 @ 5:45 ave. & last in 5:11)
Wednesday, January 29 – AM: 5 miles @ 6:45 PM: 8 miles @ 7:00
Tuesday, January 28 – REST
Monday, January 27 – PM: 12 miles @ 6:50
Sunday, January 26 – AM: 12 miles @ 6:55

Total for week (Sunday, Jan. 20 – Saturday, Jan. 26) = 78 miles
Saturday, January 19 – AM: 23 miles @ 6:50
Friday, January 18 – REST
Thursday, January 17 – PM: 12 miles @ 7:10 (inc. 5 miles @ 6:10)
Wednesday, January 16 – PM: 8 miles @ 6:30
Tuesday, January 15 – PM: 4 mile warm-up, 3 times 6 mins @ 5:30 pace and 3 mile warm-down
Monday, January 14 – AM: 8 miles @ 7:30 PM: 5 miles @ 7:15
Sunday, January 13 – AM: 10 miles @ 7:40

Total for week (Sunday, Jan. 13 – Saturday, Jan. 19) = 77 miles
Saturday, January 19 – AM: 23 miles @ 6:55
Friday, January 18 – REST
Thursday, January 17 – PM: 11 miles @ 6:55 (inc. 5 miles @ 5:50)
Wednesday, January 16 – PM: 9 miles @ 7:o5
Tuesday, January 15 – PM: 4 mile warm-up, 6 times 3 mins @ 5:00 pace and 3 mile warm-down
Monday, January 14 – PM: 12 miles @ 6:45 (last mile 5:28)
Sunday, January 13 – AM: 11 miles @ 6:20 (last mile 5:11)

Total for week (Sunday, Jan. 6 – Saturday, Jan. 12) = 73 miles
Saturday, January 12 – AM: 23 miles @ 6:45
Friday, January 11 – REST
Thursday, January 10 – PM: 12 miles @ 7:00 (inc. 5 miles @ 5:50)
Wednesday, January 9 – PM: 8 miles @ 7:15
Tuesday, January 8 – PM: 4 mile warm-up, 10 times 2 mins @ 5:00 pace and 3 mile warm-down
Monday, January 7 – PM: 10 miles @ 7:15
Sunday, January 6 – AM: 8 miles @ 6:30 (Eversley, UK)

Total for week (Sunday, Dec. 30 – Saturday, Jan. 5) = 91 miles
Saturday, January 5 – AM: 15 miles @ 6:20 (inc. last 5 @ 5:44 ave.)
Friday, January 4 – AM: 18 miles @ 7:00
Thursday, January 3 – AM: 12 miles @ 6:55
Wednesday, January 2 – AM: 12 miles @ 6:55 & 7 miles @ 7:05
Tuesday, January 1 – AM: 6 miles @ 7:00
Monday, December 31 – PM: 8 miles @ 8:00
Sunday, December 30 – AM: 13 miles @ 7:00

2012

Total for week (Sunday, Dec. 23 – Saturday, Dec. 29) = 88 miles
Saturday, December 29 – AM: 6 miles @ 7:15 PM: 4 miles @ 6:45
Friday, December 28 – AM: 5 miles @ 7:15 PM: 6 miles @ 6:25
Thursday, December 27 – AM: 6 miles @ 6:45 PM: 5 miles @ 7:15
Wednesday, December 26 – AM: 15 miles @ 7:10
Tuesday, December 25 – AM: 7 miles @ 6:20
Monday, December 24 – AM: 13 miles @ 7:15
Sunday, December 23 – AM: 20 miles @ 7:30

Total for week (Sunday, Dec. 16 – Saturday, Dec. 22) = 63 miles
Saturday, December 22 – AM: 11 miles @ 7:00
Friday, December 21 – AM: 8 miles @ 6:45
Thursday, December 20 – PM: 12 miles @ 7:00
Wednesday, December 19 – PM: 9 miles @ 7:00
Tuesday, December 18 – PM: 11 miles @ 6:45 (inc. 4 mile fartlek)
Monday, December 17 – REST
Sunday, December 16 – AM: 12 miles @ 7:00

Total for week (Sunday, Dec. 9 – Saturday, Dec. 15) = 73 miles
Saturday, December 15 – AM: 22 miles @ 7:00
Friday, December 14 – AM: 5 miles @ 7:00
Thursday, December 13 – AM: 5 miles @ 6:45 PM: 12 miles @ 6:30 (inc. 5 miles @ 5:40)
Wednesday, December 12 – REST
Tuesday, December 11 – PM: 11 miles @ 7:00 (inc. 5 mile fartlek)
Monday, December 10 – PM: 11 miles @ 6:45
Sunday, December 9 – AM: 7 miles @ 7:00

Total for week (Sunday, Dec. 2 – Saturday, Dec. 8) = 51 miles
Saturday, December 8 – PM: 8 miles @ 7:00
Friday, December 7 – AM: 6 miles @ 6:35
Thursday, December 6 – REST
Wednesday, December 5 – AM: 4 miles @ 6:20 PM: 4 miles @ 7:00
Tuesday, December 4 – AM: 4 miles @ 6:40 PM: 6 miles @ 6:45 (Kuala Lumpur)
Monday, December 3 – AM: 4 miles @ 6:45 PM 6 miles @ 6:45 (Kuala Lumpur)
Sunday, December 2 – AM: 9 miles @ 6:40 (Singapore)

Total for week (Sunday, Nov. 25 – Saturday, Dec. 1) = 49 miles
Saturday, December 1 – PM: 4 miles @ 7:00
Friday, November 30 – REST
Thursday, November 29 – AM: 8 miles @ 7:30
Wednesday, November 28 – AM: 6 miles @ 6:45
Tuesday, November 27 – AM: 4 miles @ 7:00 PM: 5 miles @ 7:00 (Brussels)
Monday, November 26 – AM: 5 miles @ 6:45: PM 6 miles @ 6:45 (Brussels)
Sunday, November 25 – AM: 5 miles @ 6:45 PM: 6 miles @ 7:15 (Brussels)

Total for week (Sunday, Nov. 18 – Saturday, Nov. 24) = 71 miles
Saturday, November 24 – AM: 14 miles @ 7:10 (Kettering)
Friday, November 23 – AM: 6 miles @ 6:45 (Kettering)
Thursday, November 22 – PM: 14 miles @ 7:30 (Kettering)
Wednesday, November 21 – AM: 5 miles @ 6:25 PM: 4 miles @ 7:00 (Kettering)
Tuesday, November 20 – PM: 11 miles fartlek @ 7:00 (with Kettering Town Harriers)
Monday, November 19 – PM: 9 miles tempo @ 6:05 (including 3 miles in 16:37) (Kettering, UK)
Sunday, November 18 – AM: 8 miles @ 6:50 (London)

Total for week (Sunday, Nov. 11 – Saturday, Nov. 17) = 70 miles
Saturday, November 17 – AM: 4 miles @ 7:15 PM: 10 miles @ 7:00 (Malta)
Friday, November 16 – PM: 8 miles @ 6:45 (Malta)
Thursday, November 15 – PM: 7 miles @ 7:00 (Valletta, Malta)
Wednesday, November 14 – AM: 5 miles @ 7:00 PM: 6 miles @ 6:30 (Gatwick, UK)
Tuesday, November 13 – AM: 7 miles @ 7:00
Monday, November 12 – PM: 11 miles @ 6:30
Sunday, November 11 – AM: 12 miles @ 7:30

Total for week (Sunday, Nov. 4 – Saturday, Nov. 10) = 57 miles
Saturday, November 10 – AM: 15 miles @ 7:15
Friday, November 9 – AM: 5 miles @ 7:00
Thursday, November 8 – PM: 12 miles @ 7:00
Wednesday, November 7 – REST
Tuesday, November 6 – PM: 9 miles @ 7:00 then 3 miles @ 5:20
Monday, November 5 – REST
Sunday, November 4 – AM: 13 miles @ 7:30 (Mission to Midland Beach: Running in Sandy Relief Supplies)

Total for week (Sunday, Oct. 28 – Saturday, Nov. 3) = 64 miles
Saturday, November 3 – AM: 11 miles @ 7:00
Friday, November 2 – REST (bad back)
Thursday, November 1 – AM: 6 miles @ 7:00 PM: 5 miles @ 7:00
Wednesday, October 31 – AM: 7 miles @ 7:00 PM: 5 miles @ 7:00
Tuesday, October 30 – AM: 6 miles @ 7:00 PM: 5 miles @ 6:45
Monday, October 29 – AM: 8 miles @ 7:00
Sunday, October 28 – AM: 11 miles @ 7:00

Total for week (Sunday, Oct. 21 – Saturday, Oct. 27) = 40 miles
Saturday, October 27 – AM: 10 miles @ 6:30 (inc. 3 miles @ 5:45)
Friday, October 26 – REST
Thursday, October 25 – PM: 3 miles @ 7:00, 4 miles @ 5:27 ave. and 3 miles @ 6:30
Wednesday, October 24 – PM: 10 miles @ 6:45 (inc. 2 miles @ 5:30)
Tuesday, October 23 – REST
Monday, October 22 – REST
Sunday, October 21 – AM: 10 miles @ 7:00

Total for week (Sunday, Oct. 14 – Saturday, Oct. 20) = 70 miles
Saturday, October 20 – AM: 21 miles @ 7:00
Friday, October 19 – AM: 3 miles @ 7:00
Thursday, October 18 – PM: 3 miles @ 7:00, 5 miles @ 5:50 ave. & 2 miles @ 6:30
Wednesday, October 17 – PM: 8 miles @ 7:00
Tuesday, October 16 – PM: 4 mile @ 7:00, 6-5-4-3-2 mins @ 6:00 ave. with 2 mins recovery and 2 mile @ 6:45
Monday, October 15 – REST
Sunday, October 14 – AM: Grete’s Great Gallop 13.1M, 7th overall and 1st masters in 1:11:15 – 16 miles total including warm-up and warm-down

Total for week (Sunday, Oct. 7 – Saturday, Oct. 13) = 51 miles
Saturday, October 13 – AM: 7 miles @ 7:00
Friday, October 12 – REST
Thursday, October 11 – PM: 3 miles @ 7:00, 6 miles @ 6:15 ave. & 2 miles @ 6:30
Wednesday, October 10 – REST
Tuesday, October 9 – PM: 4 mile @ 7:00, 10 x 2 mins @ 5:20 ave. with 1 min recovery and 2 mile @ 6:45
Monday, October 8 – PM: 11 miles @ 7:00
Sunday, October 7 – AM: 10 miles @ 7:15 (at Rockefeller State Park Preserve)

Total for week (Sunday, Sept. 30 – Saturday, Oct. 6) = 70 miles
Saturday, October 6 – AM: 19 miles @ 7:00
Friday, October 5 – AM: 3 miles @ 6:45
Thursday, October 4 – PM: 4 miles @ 7:00, 6.5 miles @ 5:50 ave. and 2.5 miles @ 6:45
Wednesday, October 3 – PM: 10 miles @ 7:00
Tuesday, October 2 – PM: 5 mile @ 7:00, 4 x mile @ 5:20 ave. with 2 mins recovery and 2 mile @ 6:45
Monday, October 1 – AM: 5 miles @ 7:00
Sunday, September 30 – AM: 8 miles @ 7:15 (at Rockefeller State Park Preserve)

Total for week (Sunday, Sept. 23 – Saturday, Sept. 29) = 73 miles
Saturday, September 29 – AM: 22 miles @ 7:00
Friday, September 28 – REST
Thursday, September 27 – PM: 3 miles @ 7:00, 5 miles @ 6:00 ave. and 3 miles @ 6:45
Wednesday, September 26 – PM: 5 mile warm-up, 4 x mile @ 5:25 ave. with 60 secs recovery and 2 mile warm-down
Tuesday, September 25 – PM: 5 mile @ 7:00, 4 x 1530m @ 5:30 ave. with 90 secs recovery and 2 mile @ 6:45
Monday, September 24 – PM: 6 miles @ 7:00
Sunday, September 23 – AM: 12 miles @ 6:45 (Chasing the Buffaloes)

Total for week (Sunday, Sept. 16 – Saturday, Sept. 22) = 58 miles
Saturday, September 22 – AM: 16 miles @ 7:15
Friday, September 21 – AM: 10 miles @ 7:00 PM: 5 miles @ 7:00
Thursday, September 20 – AM: 6 miles @ 7:00
Wednesday, September 19 – PM: 11 miles @ 6:45
Tuesday, September 18 – REST
Monday, September 17 – REST
Sunday, September 16 – AM: 10 miles @ 7:00

Total for week (Sunday, Sept. 9 – Saturday, Sept. 15) = 74 miles
Saturday, September 15 – AM: 22 miles @ 7:00
Friday, September 14 – AM: 5 mile @ 6:45
Thursday, September 13 – AM: 5 miles @ 7:00
Wednesday, September 12 – PM: 11 miles @ 7:00
Tuesday, September 11 – PM: 5 mile @ 7:00, 10 x 540m in 2:10 ave. with 170m jog rec. and 2 mile @ 6:45
Monday, September 10 – PM: 5 miles @ 7:00
Sunday, September 9 – AM: Bronx 10-Mile, 3rd overall and 1st M45-49 in 54:17 – 15 miles total including warm-up and warm-down

Total for week (Sunday, Sept. 2 – Saturday, Sept. 8) = 48 miles
Saturday, September 8 – AM: 10 miles @ 7:15
Friday, September 7 – REST
Thursday, September 6 – AM: 5 miles @ 7:00
Wednesday, September 5 – AM: 5 miles @ 6:45
Tuesday, September 4 – PM: 2 mile @ 7:00, 8 x 400 in 71-73 with 200m jog rec. and 1 mile @ 6:45
Monday, September 3 – AM: 10 miles @ 7:00
Sunday, September 2 – PM: 11 miles @ 7:00

Total for week (Sunday, August 26 – Saturday, Sept. 1) = 76 miles
Saturday, September 1 – AM: 22 miles @ 7:00
Friday, August 31 – AM: 5 miles @ 7:00
Thursday, August 30 – PM: 11 miles @ 6:45
Wednesday, August 29 – PM: 8 miles @ 7:00
Tuesday, August 28 – PM: 5 mile @ 7:15, 6-4-3-2-1 laps (340m) @ 5:00 with lap jog recovery and 2 mile @ 6:45
Monday, August 27 – AM: 5 miles @ 6:45
Sunday, August 26 – PM: 13 miles @ 6:45

Total for week (Sunday, August 19 – Saturday, August 25) = 54 miles Saturday, August 25 – AM: Percy Sutton Harlem 5K Run, 24th overall and 1st masters in 16:02 – 8 miles total including warm-up and warm-down
Friday, August 24 – REST
Thursday, August 23 – PM: 12 miles @ 7:00
Wednesday, August 22 – PM: 12 miles @ 7:00
Tuesday, August 21 – REST
Monday, August 20 – PM: 10 miles @ 6:45
Sunday, August 19 – PM: 12 miles @ 7:00

Total for week (Sunday, August 12– Saturday, August 18) = 70 miles Saturday, August 18 – AM: 22 miles @ 7:00 (Central Park-Harlem)
Friday, August 17 – AM: 6 miles @ 7:00
Thursday, August 16 – AM: 10 miles @ 7:00
Wednesday, August 15 – PM: 10 miles @ 7:00
Tuesday, August 14 – PM: 5 miles @ 7:00, 3 times 1.15 miles (upper loop, Central Park) in 6:15, 6:10 & 6:05 with 2 mins recovery and 2 miles @ 6:45
Monday, August 13 – REST
Sunday, August 12 – PM: 10 miles @ 6:30

Total for week (Sunday, August 5 – Saturday, August 11) = 71 miles Saturday, August 11 – AM: 5 miles @ 6:45 PM: 10 miles @ 7:30
Friday, August 10 – PM: 9 miles @ 7:00
Thursday, August 9 – AM: 4 miles @ 7:00 PM: 8 miles @ 7:00
Wednesday, August 8 – PM: 10 miles @ 7:15 (Barton Seagrave)
Tuesday, August 7 – PM: 5 miles @ 6:45
Monday, August 6 – PM: 10 miles @ 6:40 (Wimbledon Common)
Sunday, August 5 – PM: 10 miles @ 7:00

Total for week (Sunday, July 29 – Saturday, August 4) = 61 miles Saturday, August 4 – AM: Team Championships (5M), 29th overall and 1st masters in 26:39 – 11 miles total including warm-up and warm-down
Friday, August 3 – REST
Thursday, August 2 – PM: 11 miles @ 7:00
Wednesday, August 1 – PM: 5 miles @ 6:45
Tuesday, July 31 – PM: 4 miles @ 7:00, 3 times 1700m (track) @ 5:15 with 2 mins recovery and 4 miles @ 6:45
Monday, July 30 – PM: 7 miles @ 7:00
Sunday, July 29 – AM: 14 miles @ 7:00

Total for week (Sunday, July 22 – Saturday, July 28) = 54 miles Saturday, July 28 – REST
Friday, July 27 – PM: 9 miles @ 7:00
Thursday, July 26 – PM: 3 miles @ 7:00, 5 miles @ 6:05 ave. and 3 miles @ 6:45
Wednesday, July 25 – PM: 12 miles @ 6:45
Tuesday, July 24 – PM: 4 miles @ 7:00, 16 times 340m (track) @ 5:00 with 90 secs recovery and 4 miles @ 6:45
Monday, July 23 – REST
Sunday, July 22 – AM: 10 miles @ 7:00

Total for week (Sunday, July 15 – Saturday, July 21) = 70 miles Saturday, July 21 – AM: 22 miles @ 6:45
Friday, July 20 – AM: 5 miles @ 7:00
Thursday, July 19 – PM: 3 miles @ 7:00, 5 miles @ 5:45 ave. and 3 miles @ 6:45
Wednesday, July 18 – REST
Tuesday, July 17 – PM: 4 miles @ 7:00, 5 times 1000m (track) @ 5:20 with 90 secs recovery and 4 miles @ 6:45
Monday, July 16 – PM: 8 miles @ 7:00
Sunday, July 15 – AM: 11 miles @ 7:00

Total for week (Sunday, July 8 – Saturday, July 14) = 62 miles Saturday, July 14 – AM: Conservancy Run for Central Park (4M), 26th overall and 1st masters in 20:42 – 11 miles total including warm-up and warm-down
Friday, July 13 – REST
Thursday, July 12 – AM: 11 miles @ 6:45
Wednesday, July 11 – AM: 10 miles @ 6:30
Tuesday, July 10 – PM: 4 miles @ 7:00, 8 times 700m (track) in 2:07 ave. with 60 secs recovery, and 2 miles @ 7:00
Monday, July 9 – PM: 9 miles @ 7:00
Sunday, July 8 – AM: 10 miles @ 6:45

Total for week (Sunday, July 1 – Saturday, July 7) = 58 miles
Saturday, July 7 – AM: 10 miles @ 6:30
Friday, July 6 – REST
Thursday, July 5 – AM: 9 miles @ 7:00
Wednesday, July 4 – AM: 10 miles @ 6:15
Tuesday, July 3 – PM: 10 miles @ 7:00
Monday, July 2 – PM: 6 miles @ 6:45
Sunday, July 1 – AM: 13 miles @ 7:00

Total for week (Sunday, June 24 – Saturday, June 30) = 70 miles Saturday, June 30 – AM: 22 miles @ 7:00 (see Ice is My New Best Friend)
Friday, June 29 – AM: 5 mile @ 7:00
Thursday, June 28 – PM: 3 miles @ 7:15, 5 miles @ 6:10 and 2 miles @ 6:45 Wednesday, June 27 – PM: 1o miles @ 7:00
Tuesday, June 26 – PM: 4 miles @ 7:00, 10 times 400m hills in 76s and 2 miles @ 6:45
Monday, June 25 – REST
Sunday, June 24 – AM: 10 miles @ 6:45

Total for week (Sunday, June 17 – Saturday, June 23) = 72 miles Saturday, June 23 – AM: 20 miles @ 7:00
Friday, June 22 – REST
Thursday, June 21 – PM: 2 miles @ 7:15, 5 miles @ 6:00 and 3 miles @ 7:00
Wednesday, June 20 – PM: 9 miles @ 7:00
Tuesday, June 19 – PM: 3 miles @ 7:15, 14 times 400m in 72 secs with 400m jog recovery, and 2 miles @ 6:45
Monday, June 18 – PM: 10 miles @ 7:00
Sunday, June 17 – AM: Portugal Day (5M), 26th overall, 2nd masters and 2nd M45-49 in 26:09 – 10 miles total including warm-up and warm-down

Total for week (Sunday, June 10 – Saturday, June 16) = 56 miles Saturday, June 16 – AM: 6 miles @ 7:00
Friday, June 15 – AM: 6 miles @ 7:00 PM: 4 miles @ 7:00
Thursday, June 14 – AM: 6 miles @ 7:00 PM: 4 miles @ 6:45
Wednesday, June 13 – AM: 6 miles @ 6:45 PM: 4 miles @ 7:00
Tuesday, June 12 – AM: 6 miles @ 6:45
Monday, June 11 – AM: 6 miles @ 7:00 PM: 4 miles @ 6:45
Sunday, June 10 – AM: 4 miles @ 6:45

Total for week (Sunday, June 3 – Saturday, June 9) = 55 miles Saturday, June 9 – AM: 7 miles @ 6:45 PM: 4 miles @ 7:00
Friday, June 8 – AM: 8 miles @ 6:30
Thursday, June 7 – REST
Wednesday, June 6 – PM: 11 miles @ 7:00
Tuesday, June 5 – PM: 6 miles @ 6:30
Monday, June 4 – AM: 10 miles (5 @ 7:30 and 5 @ 6:00)
Sunday, June 3 – AM: 9 miles @ 7:00

Total for week (Sunday, May 27 – Saturday, June 2) = 70 miles Saturday, June 2 – AM: 6 miles @ 7:00 PM: 6 miles @ 6:30
Friday, June 1 – AM: 5 miles @ 6:45 PM: 7 miles @ 7:15
Thursday, May 31 – AM: 5 miles @ 7:00 PM: 8 miles @ 7:30
Wednesday, May 30 – AM: 7 miles @ 6:45
Tuesday, May 29 – AM: 6 miles @ 6:45
Monday, May 28 – PM: 9 miles @ 6:45 (Where Am I Running?)
Sunday, May 27 – AM: 11 miles @ 6:30

Total for week (Sunday, May 20 – Saturday, May 26) = 54 miles Saturday, May 26 – AM: 17 miles @ 7:00
Friday, May 25 – AM: 7 miles @ 6:30
Thursday, May 24 – REST
Wednesday, May 23 – PM: 10 miles @ 7:00
Tuesday, May 22 – PM: 3 miles warm-up @ 7:00, 5-4-3-2-1 minutes @ 5:15 with 2.5-2-1.5-1 minutes recovery, and 3 miles warm-down @ 6:45 miles
Monday, May 21 – PM: 8 miles @ 6:45 PM
Sunday, May 20 – REST

Total for week (Sunday, May 13 – Saturday, May 19) = 79 miles Saturday, May 19 – AM: 15 miles @ 7:30 (Long Run in Eldorado Canyon, Boulder)
Friday, May 18 – AM: 8 miles @ 6:45
Thursday, May 17 – AM: 5 miles @ 7:00 PM: 8 miles @ 7:00
Wednesday, May 16 – PM: 7 miles @ 6:45
Tuesday, May 15 – PM: 12 miles @ 6:45
Monday, May 14 – AM: 9 miles @ 6:45 PM: 4 miles @ 7:00
Sunday, May 13 – AM: 11 miles @ 7:00

Total for week (Sunday, May 6 – Saturday, May 12) = 76 miles Saturday, May 12 – AM: 11 miles @ 7:00
Friday, May 11 – PM: 10 miles @ 7:00
Thursday, May 10 – AM: 7 miles @ 6:45 PM: 5 miles @ 7:00
Wednesday, May 9 – PM: 11 miles @ 6:30
Tuesday, May 8 – PM: 9 miles @ 6:45
Monday, May 7 – AM: 5 miles @ 7:00 PM: 6 miles @ 6:45
Sunday, May 6 – AM: 12 miles @ 7:00

Total for week (Sunday, April 29 – Saturday, May 5) = 52 miles Saturday, May 5 – PM: 9 miles @ 6:45
Friday, May 4 – REST
Thursday, May 3 – PM: 3 miles @ 6:45 then 8 miles @ 5:50
Wednesday, May 2 – PM: 11 miles @ 7:00
Tuesday, May 1 – PM: 3 miles warm-up @ 7:00, 5 times 4 minutes @ 5:10 with 2-2-1-1 minutes recovery, and 2 miles warm-down @ 6:45 miles
Monday, April 30 – REST
Sunday, April 29 – AM: 10 miles @ 6:15

Total for week (Sunday, April 22 – Saturday, April 28) = 60 miles Saturday, April 28 – AM: 7 miles @ 6:45 PM: 5 miles @ 7:00
Friday, April 27 – AM: 5 miles @ 6:45
Thursday, April 26 – PM: 9 miles @ 6:30
Wednesday, April 25 – PM: 12 miles @ 6:45
Tuesday, April 24 – PM: 3 miles warm-up @ 7:00, 10 times 2 minutes @ 5:00 with 60 seconds recovery, and 2 miles warm-down @ 6:45 miles
Monday, April 23 – REST
Sunday, April 22 – AM: 10 miles @ 7:00

Total for week (Sunday, April 15 – Saturday, April 21) = 73 miles Saturday, April 21 – AM: 21 miles @ 6:30
Friday, April 20 – REST
Thursday, April 19 – PM: 4 miles warm-up @ 7:00, 7 miles @ 5:45 ave., and 2 miles warm-down @ 6:30
Wednesday, April 18 – PM: 9 miles @ 6:45
Tuesday, April 17 – PM: 3 miles warm-up @ 7:00, 6 times 3 minutes @ 5:20 with 90 seconds recovery, and 2 miles warm-down @ 6:45 miles
Monday, April 16 – AM: 7 miles @ 6:45
Sunday, April 15 – AM: 7 miles @ 6:45 PM: 6 miles @ 7:00

Total for week (Sunday, April 8 – Saturday, April 14) = 76 miles Saturday, April 14 – AM: 20 miles @ 6:45
Friday, April 13 – REST
Thursday, April 12 – PM: 4 miles warm-up @ 7:00, 5 miles @ 5:50 ave., and 2 miles warm-down @ 6:45
Wednesday, April 11 – PM: 9 miles @ 6:45
Tuesday, April 10 – PM: 3 miles warm-up @ 7:00, 4 times 1 mile @ 5:40 ave. with 2 minutes recovery, and 2 miles warm-down @ 6:45 miles
Monday, April 9 – AM: 5 miles @ 7:00 PM: 4 miles @ 7:15
Sunday, April 8 – AM: 18 miles @ 6:50

Total for week (Sunday, April 1 – Saturday, April 7) = 64 miles
Saturday, April 7 – AM: Scotland Run (10K), 19th overall, 2nd masters and 1st M45-49 in 32:49 – 11 miles total including warm-up and warm-down
Friday, April 6 – AM: 9 miles @ 7:00
Thursday, April 5 – REST
Wednesday, April 4 – PM: 12 mile @ 6:45
Tuesday, April 3 – PM: 3 miles warm-up @ 7:00, 4 times 1 mile @ 5:15 ave. with 2 minutes recovery, and 2 miles warm-down @ 6:45
Monday, April 2 – PM: 10 miles @ 7:00
Sunday, April 1 – AM: 11 miles @ 6:45

Total for week (Sunday, March 25 – Saturday, March 31) = 73 miles Saturday, March 31 – AM: 19 miles @ 6:45
Friday, March 30 – AM: 6 miles @ 7:00
Thursday, March 29 – AM: 3 miles @ 7:00 PM: 3 miles warm-up @ 7:00, 5 miles @ 5:50 ave., and 3 miles warm-down @ 6:45
Wednesday, March 28 – AM: 10 mile @ 6:30
Tuesday, March 27 – AM: 4 mile @ 7:00 PM: 9 miles @ 7:00
Monday, March 26 – REST
Sunday, March 25 – PM: 10 miles @ 6:45

Total for week (Sunday, March 18 – Saturday, March 24) = 52 miles
Saturday, March 24 – AM: 8 miles @ 6:45 PM: 4 miles @ 7:00
Friday, March 23 – AM: 4 miles @ 7:00 PM: 4 miles @ 6:45
Thursday, March 22 – AM: 4 miles @ 7:00 PM: 4 miles @ 6:45
Wednesday, March 21 – AM: 4 mile @ 7:00
Tuesday, March 20 – AM: 4 mile @ 7:00
Monday, March 19 – REST
Sunday, March 18 – AM: Aviva Ironman 70.3 Singapore 2012: half-marathon in 1:18:06 and 2nd Mixed Team- 16 miles total including warm-up and warm-down

Total for week (Sunday, March 11 – Saturday, March 17) = 57 miles
Saturday, March 17 – AM: 7 miles @ 6:45
Friday, March 16 – AM: 5 miles @ 7:00 PM: 7 miles @ 6:45
Thursday, March 15 – AM: 4 miles @ 7:00 PM: 6 miles @ 7:00
Wednesday, March 14 – AM: 6 miles @ 7:00 PM: 6 miles @ 7:00
Tuesday, March 13 – REST
Monday, March 12 – AM: 5 miles @ 7:00
Sunday, March 11 – AM: 11 miles @ 6:45

Total for week (Sunday, March 4 – Saturday, March 10) = 72 miles
Saturday, March 10 – AM: 21 miles @ 7:00
Friday, March 9 – REST
Thursday, March 8 – AM: 5 miles @ 7:00am PM: 2 miles warm-up @ 7:00, 5 miles @ 5:40 ave., and 3 miles warm-down @ 6:45
Wednesday, March 7 – AM: 6 miles @ 7:00
Tuesday, March 6 – PM: 3 miles warm-up @ 7:00, 5 times 4 minutes with 2 minutes recovery @ 5:15 pace, and 2 miles warm-down @ 6:15
Monday, March 5 – PM: 10 miles @ 7:00
Sunday, March 4 – AM: Coogan’s Salsa, Blues, and Shamrocks 5K, 28th and 1st masters in 16:02 – 10 miles total including warm-up and warm-down

Total for week (Sunday, Feb. 26 – Saturday, March 3) = 45 miles Saturday, March 3 – AM: 7 miles @ 7:00
Friday, March 2 – AM: 5 miles @ 6:45
Thursday, March 1 – REST
Wednesday, Feb. 29 – PM: 8 miles @ 7:00
Tuesday, Feb. 28 – PM: 4 miles warm-up @ 7:00, 16 times 60 seconds with 60 seconds recovery @ 70-72 secs 400m pace, and 2 miles warm-down @ 6:15
Monday, Feb. 27 – REST
Sunday, Feb. 26 – AM: 15 miles @ 7:00

Total for week (Sunday, Feb. 19 – Saturday, Feb. 25) = 70 miles Saturday, Feb. 25 – AM: 13 miles @ 7:15
Friday, Feb. 24 – AM: 6 miles @ 7:00 PM: 2 miles @ 7:00, 4 miles @ 5:45, and 4 miles warm down @ 7:00
Thursday, Feb. 23 – AM: 4 miles @ 7:00 PM: 10 miles @ 7:00
Wednesday, Feb. 22 – REST
Tuesday, Feb. 21 – PM: 5 miles warm-up @ 7:00, 5-4-3-2-1 minutes with 1 minute recovery @ 5:00-5:20, and 3 miles warm-down @ 6:45
Monday, Feb. 20 – PM: 6 miles @ 6:45
Sunday, Feb. 19 – AM: 10 miles @ 7:15

Total for week (Sunday, Feb. 12 – Saturday, Feb. 18) = 70 miles Saturday, Feb. 18 – AM: 22 miles @ 6:45
Friday, Feb. 17 – PM: 4 miles @ 6:45
Thursday, Feb. 16 – PM: 3 miles warm-up @ 7:00, 5 miles @ 5:40 ave., and 4 miles warm-down @ 6:30
Wednesday, Feb. 15 – PM: 10 miles @ 7:00
Tuesday, Feb. 14 – REST
Monday, Feb. 13 – PM: 12 miles @ 7:00
Sunday, Feb. 12 – AM: 11 miles @ 6:45

Total for week (Sunday, Feb. 5 – Saturday, Feb. 11) = 69 miles
Saturday, Feb. 11 – AM: 22 miles @ 7:00
Friday, Feb. 10 – AM: 5 miles @ 7:00
Thursday, Feb. 9 – PM: 4 miles warm-up @ 6:45, 5 miles @ 5:40 ave., and 2 miles warm-down @ 6:45
Wednesday, Feb. 8 – REST
Tuesday, Feb. 7 – PM: 5 miles warm-up @ 7:00, 10 times 2 minutes with 1 minute recovery @ 5:30, and 2 miles warm-down @ 6:45
Monday, Feb. 6 – PM: 9 miles @ 6:45
Sunday, Feb. 5 – AM: 10 miles @ 6:45

Total for week (Sunday, Jan. 29 – Saturday, Feb. 4) = 73 miles
Saturday, Feb. 4 – AM: 22 miles @ 7:00
Friday, Feb. 3 – AM: 4 miles @ 7:00
Thursday, Feb. 2 – PM: 8 miles @ 6:45
Wednesday, Feb 1 – PM: 9 miles @ 7:00
Tuesday, Jan. 31 – PM: 5 miles warm-up @ 6:45, 13 times 60 seconds with 60 seconds recovery @ 70-72 secs 400m pace, and 2 miles warm-down @ 6:45
Monday, Jan. 30 – PM: 7 miles @ 6:45
Sunday, Jan. 29 – AM: 11 miles @ 7:00

Total for week (Sunday, Jan. 22 – Saturday, Jan. 28) = 56 miles Saturday, Jan. 28 – AM: 21 miles @ 7:00
Friday, Jan. 27 – REST
Thursday, Jan. 26 – AM: 6 miles @ 6:45
Wednesday, Jan. 25 – REST
Tuesday, Jan. 24 – PM: 5 miles warm-up @ 7:00, 3 times 6 minutes @ 5:10-20 with 2 mins recovery, and 2 miles warm-down @ 6:45
Monday, Jan. 23 – PM: 6 miles @ 7:00
Sunday, Jan. 22 – AM: 11 miles @ 7:00

Total for week (Sunday, Jan. 15 – Saturday, Jan. 21) = 68 miles Saturday, Jan. 21 – AM: 14 miles @ 7:00
Friday, Jan. 20 – AM: 5 miles @ 7:00
Thursday, Jan. 19 – PM: 4 miles warm-up @ 6:45, 5 miles @ 6:00, and 2 miles warm-down @ 6:45
Wednesday, Jan. 18 – AM: 7 miles @ 7:00
Tuesday, Jan. 17 – PM: 5 miles warm-up @ 7:00, 3 times 6 minutes @ 5:20-30 with 2 mins recovery, 2 miles warm-down @ 6:45
Monday, Jan. 16 – PM: 7 miles @ 7:00
Sunday, Jan. 15 – AM: 12 miles @ 7:00

Total for week (Sunday, Jan. 8 – Saturday, Jan. 14) = 75 miles Saturday, Jan. 14 – AM: 23 miles @ 7:00
Friday, Jan. 13 – REST
Thursday, Jan. 12 – AM: 4 miles warm-up @ 6:45, 2 times 2.5 miles @ 5:45 with 0.5 mile jog recovery and 2 miles warm-down @ 6:45
Wednesday, Jan. 11 – PM: 10 miles @ 7:00
Tuesday, Jan. 10 – PM: 5 miles warm-up @ 7:00, 1-2-3-4-3-2-1 mins with same recovery and 2 miles warm-down @ 6:45
Monday, Jan. 9 – PM: 7 miles @ 7:00
Sunday, Jan. 8 – AM: 12 miles @ 7:00

Total for week (Sunday, Jan. 1 – Saturday, Jan. 7) = 53 miles
Saturday, Jan. 7 – AM: 16 miles @ 7:00
Friday, Jan. 6 – AM: 6 miles @ 6:45
Thursday, Jan. 5 – AM: 9 miles @ 6:45
Wednesday, Jan. 4 – REST
Tuesday, Jan. 3 – AM: 10 miles @ 6:45
Monday, Jan. 2 – AM: 7 miles @ 6:45 PM: 5 miles @ 7:00
Sunday, Jan. 1 – REST

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22 responses to “Running Log

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  2. Hi Paul, its Jason Dunkerley who you guided at the Achilles Hope and Possibility race in 2011. I’ve been pouring over your log and blog over the last few days. Your work is very inspiring – I’m a big fan of your intensity, honesty and passion for running for running’s sake. I’m approaching my late thirties now and its so encouraging to see that with tenacity and determination its still possible to train and compete at a very high level even as age creeps up. Reading your blog has me thinking about things I could adjust to get more out of my own training. Your formula seems to involve consistent steady 70 mile weeks as much as you can, moderate workouts where you’re not killing it, and the staple long run. This all seems to explain the deep foundation of aerobic fitness you would have built over many years, and the fire which is obviously still burning. All to say, keep up the amazing work, and know that you’re setting a really positive example for others by being willing to share insight on what it is you love to do. Take care and hope we’ll get another chance some time to hit the roads together.

  3. Jason thanks for the kind words. I think you summed up my training, and the key to my ability to sustain fast running at distance into my 40s, very well. I turn 50 next month. My aim for next year is the World Masters Championships on track and road. A 1:10 half might get me a medal. I hope you are doing well. You are inspiring and me the inspired! I hope to get up your way in 2016. I look forward to running with you. Take care, Paul

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