3m run a.m.;
3m strides;
15k-race- 44:00.2; 4m run

8m run a.m.
sore heal

Nothing sore heal

Nothing sore heal

5m run a.m.
swim & weights

8m run p.m.

6m run a.m.
6m run p.m.

6m run a.m.
6m run p.m.

6m run a.m.
4m run p.m.
swim

4m run p.m.

Nothing

6m run a.m.
on beach

9m run a.m.

6m run a.m.
6m run p.m.

6m run a.m.
9m run p.m.
on beach

6m run a.m.
9m run p.m.
on beach

6m run a.m.
9m run p.m.
on beach

6m run a.m.
9m run p.m.
on beach

11m run a.m
9m run p.m.
on beach

11m run a.m
12m run p.m

6m run a.m.
9m run p.m.
weights

6m run a.m.
11m run p.m

10m run a.m
10m run p.m

7m run a.m.
12m run p.m

6m run a.m.
10m run p.m

11m run a.m
10m run p.m

18m run a.m
6m run p.m.

6m run a.m.
10m run p.m

7m run a.m.
3m strides
5x1m 4:42,4:42, 4:42,4:45, 5:05,
2m run

8m run a.m.
11m run p.m

7m run a.m
10m run p.m

7m run a.m.
10m run p.m

10m run a.m
10m run p.m

20m run a.m

6m run a.m.
9m run p.m.

6m run a.m.
10m run p.m

7m run a.m.
3m strides
5x1m 4:48 avg.
2m run

6m run a.m.
9m run p.m.

6m run a.m.
travel to Lauderdale

3m strides
5.5m race 27:30
5m run

18m run a.m

10m run a.m

Nothing
Travel to Japan

10m run a.m
10m run p.m

10m run a.m
10m run p.m

8m run a.m.
pick ups

7m run a.m.

Ohme 30k
3m strides
30k-race-1:35:30 11th; 2m run

5m run a.m.
8m run p.m.

5m run a.m.
10m run p.m

5m run a.m.

11m run a.m

12m run a.m
6m run p.m.
Travel to NY

10m run a.m

14m run a.m
10m run p.m

13m run a.m
6m run p.m.

14m run a.m
10m run p.m

10m run a.m
2m strides
5x1m 4:54 avg. on grass track
4m run

10m run a.m
10m run p.m

10m run a.m
10m run p.m

8m run a.m.

8m run a.m.

7m run a.m.
20m run p.m

6m run a.m.
swim,leg kicks

13m run a.m
5m strides
4x1m 4:58
grass track
3m run

10m run a.m
12m run p.m

14m run a.m
10m run p.m

10m run a.m
10m run p.m

14m run a.m

18m run a.m
5m run p.m.

10m run a.m
10m run p.m

10m run a.m
3m strides
400m 71, 800m 2:21;¾ 3:32, mile-4:42,¾3:34,
800m 2:22;
400m 70;4m run

10m run a.m
swim leg kicks

6m run a.m.
strides 100m. x 15

Jacksonville 15k RR
4m run a.m.
2m strides
15k 44:52-1^st
2m run
6m run p.m.

16m run a.m

10m run a.m
10m run p.m

14m run a.m
14m run p.m

10m run a.m
3m strides
6x400m 70
6x800m2:19
4m run

10m run a.m
10m run p.m

10m run a.m
66:20
10m run p.m
66:00

10m run a.m
10m run p.m

17m run a.m

9m run a.m.
strides
6m run p.m.

9m run a.m.
9m run p.m.

11m run a.m
6m run p.m.

9m run a.m.
swim leg kicks

11m run a.m

7m run a.m.

Cherry-Blossum 10m RR
3m strides
10m 48:02
5m run

8m run a.m.
12m run p.m
Boston Hills

8m run a.m.
56:40
11m run p.m
74:52

8m run a.m.
56:18
17m run p.m
1:47:00

8m run a.m.
56:45
12m run p.m
72:10-Boston Hills

10m run a.m.
67:00
11m run p.m.
73:39

14m run a.m
1:27:00

22m run a.m
2:04:33
Boston Hills

6m run a.m.
14m run p.m
1:27:00

3m strides
8x1m 4:38 avg.
3m run

7m run a.m.
8m run p.m.

10m run a.m
13m run p.m
Boston Hills

13m run a.m
hills

11m run a.m
8m run p.m.

17m run a.m

6m run a.m.
43:54
10m run p.m
67:40

6m-run-am-43:19
8m run p.m.
52:12

6m run a.m.
40:29
8m run p.m.
54:56

6m run a.m.
36:00
10m run p.m
62:00

7m run a.m.
51:03

5m run a.m.
strides

5m run a.m.

Boston Mar.
DNF @ 21m

6m run a.m.
10m run p.m
68:40

10m run a.m
10m run p.m

11m run a.m

12m run a.m

16m run a.m

14m run a.m
1:34:30

10m run a.m
5m run p.m.

8m run a.m.
8m run p.m.

6m run a.m.7m
run p.m.
calf tight

6m run a.m.
5m run p.m.

6m run a.m.

8m run a.m.

Midland 15k
4m strides
15k 46:31
2m run

10m run a.m
66:42

11m run a.m
75:29

11m run a.m
73:30

6m run a.m.
6m run p.m.

8m run a.m.

BC Track 10k
5m run a.m.
2m strides
10k 29:341^st
5m run

10m run a.m

8m run a.m.

5m run a.m.
12m run p.m

8m run a.m.

10m run a.m
travel to SF.

12m run a.m

7m run a.m.
over course

Bay to Breakers
2m strides
7.6m RR 36:29-3^rd
3m run

12m run a.m

7m run a.m.

10m run a.m

5m run a.m.

11m run a.m

18m run a.m

12m run a.m

5m run a.m.
9m run p.m.
62:25

5m run a.m.
35:40
9m run p.m.
62:45

5m run a.m.
11m run p.m
69:30

8m run a.m.
56:30
10m run p.m

7m run a.m.
6m run p.m.

Camden Me. 10k RR
5m strides
10k 29:301^st
2m run

5m run a.m.
35:25
9m run p.m.
63:20

5m run a.m.
35:13
11m run p.m
71:35

Track
5m run a.m.
5m strides
10k 29:421^st
2m run

6m run a.m.
8m run p.m.

5m run a.m.
36:10
11m run p.m
70:34

5m run a.m.
6m run p.m.

Litchfield RR
4m run strides
7.3m 34:40 1^st\2m run

5m run a.m.
9m run p.m.

6m run a.m.
9m run p.m.
60:45

5m run a.m.
35:51
12m run p.m
1:20

8m run a.m.
58:40
9m run p.m.
63:02

8m run a.m.
57:43
9m run p.m.
63:02

6m run a.m.
6m run p.m.

Mt. Wash.RR
4m strides
7.6m 64:29
2m run

10m run a.m
68:40
6m run p.m.

4m run a.m.
30:48
9m run p.m.
61:45

5m run a.m.
35:51
9m run p.m.
60:56

8m run a.m.
57:49
11m run p.m
77:09

8m run a.m.
10m run p.m
71:09

6m run a.m.
8m run p.m.

Plymouth RR
3m strides
6.9m 32:221^st
4m run

5m run a.m.
8m run p.m.
57:40

5m run a.m.
11m run p.m
72:40

8m run a.m.
57:09
9m run p.m.
60:48

8m run a.m.
11m run p.m
77:09

8m run a.m.
57:40
9m run p.m.
62:40

5m run a.m.
35:00
10m run p.m
65:09

16m run a.m
Boston Hills

5m run a.m.
35:45
9m run p.m.
58:44

5m run a.m.
35:30
11m run p.m
70:30

5m run a.m.
35:01
11m run p.m
71:42

8m run a.m.
56:43
9m run p.m.
62:17

8m run a.m.
10m run p.m
68:00

6m run a.m.
8m run p.m.

Scituate-10k-RR
3m strides
10k 30:061^st
4m run p.m.

8m run a.m.
57:34
11m run p.m
71:53

8m run a.m.
57:50
11m run p.m
68:59

17m run a.m
1:49:58
6m run p.m.
40:48

8m run a.m.
56:51
11m run p.m
76:39

8m run a.m.
57:19
11m run p.m
70:34

8m run a.m.
56:15
11m run p.m
69:04

5m run a.m.
6m run p.m.

6m run a.m.
41:10
8m run p.m.
55:23

5m run a.m.
34:55
9m run p.m.
58:47

5m run a.m.
11m run p.m
77:43

9m run a.m.
61:20

6m run a.m.
40:29
11m run p.m
67:15

8m run a.m.
55:58
9m run p.m.
57:28

13.1m race/tempo run 1:11:28

6m run a.m.
8m run p.m.
57:26

5m run a.m.
35:02
9m run p.m.
61:44

8m run a.m.
58:44
15m run p.m
1:36:00

5m run a.m.
35:20
9m run p.m.
60:15

8m run a.m.
9m run p.m.

Carver 5mRR
3m strides
5m 24:331^st
7m run p.m.

15m run a.m
1:38:30

6m run a.m.
40:55
11m run p.m
67:28

8m run a.m.
56:57
11m run p.m
70:37

8m run a.m.
57:01
11m run p.m
76:05

8m/run/a.m./56:50
2m strides
400m 70 800m 2:20; ¾ 3:20;
1m 4:35;¾ 3:19;
800m 2:19;
400m 68;4m run

8m run a.m.
57:42
9m run p.m.
58:44

6m run a.m.
38:45
10m run p.m
71:20

15m run a.m
1:37:48

6m run a.m.
39:42
8m run p.m.
55:13

6m run a.m.
37:42
9m run p.m.
59:36

8m run a.m.
55:15
9m run p.m.
60:32

6m run a.m.
38:00
3m strides
5x1m 4:41,
4:36,4:39,
4:40, 4:40
6m run

8m run a.m.
57:00
9m run p.m.
59:22

6m run a.m.
40:10
8m run p.m.

15m run a.m
1:40:38

5m run a.m.
37:45
12m run p.m
1:18:35

8m/run-a.m.–57:04;
4m strides
2x400m 68,69
800m 2:13
2x400m 66,65
800m 2:09
2m run

8m run a.m.
56:20
11m run p.m
66:53

8m run a.m.
57:09
9m run p.m.
59:35

5m run a.m.
35:23
9m run p.m.
59:22

5m run a.m.
35:28

Falmouth RR
3m strides
7.1m 32:384th
5m run

9m run a.m.
61:00
6m run p.m.
42:02

10m run a.m
70:00
9m run p.m.
61:11

8m run a.m. 57:05
11m run p.m
69:56

8m run a.m.
56:50
11m run p.m
66:48

5m run a.m.
34:37
6m run p.m.
40:12

Concord-NH-20k
4m strides
20k 62:351^st
3m run

12m run a.m
1:24:10

8m run a.m.
54:50

5m run a.m.
34:03
8m run p.m.
53:54

20m run a.m
2:08:45
5m run p.m.
36:29

5m run a.m.
34:42
9m run p.m.
59:54

8m run a.m.
55:25
9m run p.m.
57:51

5m run a.m.
34:32
8m run p.m.
55:02

13m run a.m
1:28:24

5m run a.m.
34:39
11m run p.m 73:29

5m run a.m.
34:51
9m run p.m.
60:00

4m run a.m.
26:32
8.5m run
58:57

6.5m run a.m.
46:05

5m run a.m.
strides

5m run a.m.

4m run a.m.
30:00

6.5m run a.m.
47:30

6m run a.m.
42:58

8m run a.m.
56:51

8m run a.m.
56:48

10m run a.m

13m run a.m
1:29:30

5m run a.m.
35:59
8m run p.m.
56:47

5m run a.m.
35:35
9m run p.m.
62:08

5m run a.m.
35:55
9m run p.m.
64:24

5m run a.m.
35:24
8m run p.m.
57:35

5m run a.m.
35:36
9m run p.m. 61:08

6m run a.m.
39:38

 9m run a.m.
58:40

5m run a.m.
35:08
7m run p.m.
47:50

8m run a.m.
57:38
11m run p.m
71:15

8m run a.m.
59:07
9m run p.m
61:00

5m run a.m.
36:00
11m run p.m
70:33

5m run a.m.
35:49
9m run p.m.
60:33

17m run a.m
1:51:48

11m run a.m

6m run a.m.
40:12
11m run a.m
71:17

5m run a.m.
35:18;2m-strides;
4x400m 70
2x800m 2:19
4m run

8m run a.m.
57:18
11.5m run
77:25

5m run a.m.
35:11
11m run p.m
67:24

5m run a.m.
35:37
9m run p.m.
58:14

4m run a.m.
31:20
5m run p.m.
35:36

Freedom Trail-RR
4m run a.m.
28:05;2m-strides
8m 37:54
4m run

6m run a.m.
42:47
11m run p.m
68:14

8m run a.m.
57:10
11m run p.m
71:10

8m run a.m.
56:32
9m run p.m.
60:30

15m run a.m
1:35:36
9m run p.m.
63:32

8m run a.m.
57:14
9m run p.m.
60:22

6m run a.m.
38:14

Acton Ma. RR
2m strides
7m 33:22 1^st
6m run

18m run a.m
1:50:16

6m run a.m.
42:38
12m run p.m
73:22

9m run a.m.
60:00
8m run p.m.
59:25

8m run a.m.
56:48
11m run p.m
70:34

5m run a.m.
35:08
9m run p.m.
58:38

6m run a.m.
38:02
8m run p.m.
55:39

20m run a.m
2:02:50

5m run a.m.
35:36
9m run p.m.
63:04

8m run a.m.
56:31
11m run p.m
70:39

8m run a.m.
56:01
7m run p.m.
50:00

15m run a.m
1:35:50
7m run p.m.
49:20

7m run a.m.
7m run p.m.
48:29

7m run a.m.
47:30
7m run p.m.
47:33

14m run a.m
1:32:00
5m run p.m.

5m run a.m.
34:31
11m run p.m
72:22

8m run a.m
56:21
11.5m run
78:36

11m run a.m
68:43
11m run p.m
69:40

15m run a.m
1:35:48
2m strides
2m-9:46;1m-4:48;
2m 9:44;1m-4:48;
3m run

9m run a.m.
59:21
11m run p.m
72:30

11m run a.m
70:02
11m run p.m
75:17

20m run a.m
2:14:49

nothing
injury/
adductor/
hamstring
pull/tear

nothing

nothing

1/4m swi
mile jog

nothing

3m run 21:40

3m run-21:27
weights
calisthenics

3m run 19:19
weights/cals.

3m run 19:27
weights/cals

4m run 29:58
weights/cals

2.5 m run
17:42

nothing

3m run/cals

nothing
cals.

weights/cals.

cals./
stretching
weights

cals./stretching
weights

cals.
Stretching
weights

cals./stretching
weights

cals./stretching
weights

cals./stretching

50min. walk
stretching
weights

40min. walk
stretching
weights

stretching
weights

walk/jog
40:00

stretching
weights

stretching

walk/jog
3miles
weights

Cals./Stretching
weights

Cals./Stretching
weights

¼ m swim
cals./weights

30min. walk
stretching

30min.walk
stretching

30min.walk
stretching

4.5m run
33:10

¼ m swim

walk 3 miles

¼ m swim

¼ m swim

¼ m swim

¼ m swim

¼ m swim

walk 3 mile

¼ m swim

¼ m swim

¼ m swim

¼ m swim

nothing

cals./weights

¼ m swim

2.5m run
16:42

2.5m run
20:45

3m run
21:42

4m run
29:45

4.5m run
30:40

5.5m run
41:40

2m run 15:42

4m run a.m.
30:02
6m run p.m.
40:56

4.5m run
32:31
6m run p.m.
40:24