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.