Week 13

Sunday January 18 through Saturday January 24

Sunday -- Rest

Monday -- 40 minutes treadmill

Tuesday -- 50 minutes treadmill

Wednesday -- Rest

Thursday -- Rest

Friday -- 2 miles (20:00)

Saturday -- 3 miles (30:00)

Speed

16 x 300m(?) and equal rest
(on the road)

0:53 __ 1:18
0:53 __ 1:12
0:52 __ 1:13
0:51 __ 1:16
0:49 __ 1:16
0:49 __ 1:12
0:50 __ 1:13
0:50 __ 1:16
0:50 __ 1:14
0:50 __ 1:14
0:50 __ 1:16
0:49 __ 1:18
0:49 __ 1:14
0:49 __ 1:14
0:48 __ 1:19
0:48 __ 1:21

Week 14

Sunday January 11 through Saturday January 17

Sunday -- 9 miles (1:08:00)

Monday -- 9 miles (1:09:00)

Tuesday -- Rest

Wednesday -- Speed

Thursday -- Rest

Friday -- 50 minutes treadmill

Saturday -- 18 miles (2:15:00)

Week 15

Sunday January 4 through Saturday January 10

Sunday -- 11 miles (1:30:00)

Monday -- 6 miles (42:00)

Tuesday -- 4 miles (30:00)

Wednesday -- Rest

Thursday -- 6 miles (45:00)

Friday -- 4 miles (33:00)

Saturday -- 20 miles (2:25:00)

2008 Races

39th NYC: 2:47:25
Falmouth 7M: 42:20
Summer Race 4.2M: 22:30
Harpoon 5M: 29:15
Summer Race 4.2M: 22:48
112th Boston: 2:52:24
RJ Crowleys 3M: 16:16
BU Law 5K: 17:03
New Bedford Half: 1:18:07
Boston Prep 16M: 1:41:52

Hills

10 x Second Newton Hill (Oldham Road => past Temple Street)

1:48 ___ 2:02
1:47 ___ 2:00
1:47 ___ 2:03
1:45 ___ 2:04
1:47 ___ 2:01
1:46 ___ 2:06
1:46 ___ 2:02
1:47 ___ 2:04
1:45 ___ 2:01
1:44 ___ 2:08

Week 16

Sunday December 28 through Saturday January 3

Sunday -- 12 miles (1:40:00)

Monday -- 4 miles (30:00)

Tuesday -- Hills

Wednesday -- Rest

Thursday -- 12 miles (1:34:00)

Friday -- Rest

Saturday -- 13 miles (1:30:00)