Training Nov. 22-28

Monday - At Gym: 15 min. bike; 30 min. stretching, upper body weights; 6 miles on treadmill with 15 min. uphill progression and 2 miles progressing from 6 minutes per mile to 5:30; leg exercises

Tuesday - 70 min. before travel to Easton, PA: 50 min. moderate, 20 min. hard

Wednesday - 75 min. moderate through Palmer Township neighborhoods: found some big hills

Thursday - 20 min. easy; Nazareth Pumpkin Pie 5K, 2nd, 16:27; 20 min. easy with winner Zack, a red shirt senior at Millersville University. Won a delicious pumpkin pie.

Friday - 65 min. around Palmer

Saturday - 70 min. with Greg Bowyer in NJ: Hilly roads and trails

Sunday - 60 min. in D.C.: Squeezed this between travel back from NJ and afternoon assignments in Southern Maryland. Glad to just get something in.

Training Update

Oct. 18

Monday – 20 min. jogging

Tuesday – 0

Wednesday – AM 25 min. jogging PM 30 min. jogging

Thursday – 0

Friday – 30 min.

Saturday – 0

Sunday – 40 min.

Oct. 25

Monday – off

Tuesday – 35 min.

Wednesday AM 38 min. PM jogging

Thursday – 40 min.

Friday – 65 min.

Saturday – off

Sunday – 60 minutes while watching MCM

Nov. 1

Monday – 60 min., weights

Tuesday – 60 min.

Wednesday – AM 30 min. PM jogging

Thursday – 70, weights

Friday – 20 min. easy, 3.2 miles in 18:23, 8 by 100 meters on grass, dynamics, 5 min. easy, stretch

Saturday – off

Sunday – 80 min. with GRC

Nov. 8

Monday – 70 min., weights

Tuesday – 70 minutes with 20 by 30 seconds on, off on grass

Wednesday – food poisoning or stomach bug

Thursday – AM 45 min. PM light cycling, stretching

Friday – 20 min. easy, 3.2 miles in 18:03, 8 by 100 meters, 5 min. easy

Saturday – 85 min.

Sunday – 65 min.

Nov. 15

Monday – 60 min. circuit training – bike, weights

Tuesday – 80 min. with 10 by 1 min. on, off

Wednesday – 70 min., core

Thursday – 75 min., weights,

Friday – 20 min. easy, 2 by 10 min. hard on grass; two min. rest, 15 min. easy

Saturday – 65 min.

Sunday – 90 min. with team