25m run a.m

2:43:07

4m run a.m.

28:27

4m run a.m.

28:47

5m run p.m.

30:15

nautilus

4m run a.m.

27:52

9m run p.m.

56:08

15m run a.m

1:24:29

6m run p.m.

40:05

nautilus

8m run a.m.

52:46

8m run a.m.

52:00

weights

Relays

5m run a.m.

35:21

2m strides

mile 4:17

relay leg

3m run

11m run a.m

68:18

hills

7m run a.m.

48:07

8m run p.m.

55:39

nautilus

4m run a.m.

27:52

9m run p.m.

61:32

massage

7m run a.m.

46:23

9m run p.m.

61:20

jacuzzi

7m run a.m.

46:15

10m run p.m.

65:19

7m run a.m.

45:52

5m run p.m.

32:33

strides

5m run a.m.

29:15

2m strides

10k 31:14

2m run

17m run a.m

1:51:00

6m run p.m.

41:54

jacuzzi

10m run a.m

64:42

10m run p.m

63:25

10m run a.m

65:44

10m run p.m

69:03

jacuzzi

10m run a.m

65:10

3m strides

6x400m 70

6x800m2:21

5m run

jacuzzi

2m run a.m.

11:00

travel to Boston

snow storm

7m run a.m.

49:18

snow

nautilus

8m run a.m.

55:25

10m run a.m.

66:20

nautilus

4m run a.m.

strides

4x800m2:16

2x400m 66

3x200m 32

9m run p.m.

massage

6m run p.m.

42:30

10m run a.m

64:56

10m run p.m

69:03

jacuzzi

10m run a.m

64:50

6m run p.m.

39:30

7m run a.m.

45:32

6m run p.m.

39:30

strides

5m run a.m.

31:42

6m run p.m.

42:27

Phoenix 10k

4m strides

10k DNF

1m 4:47

4m run

10m run a.m

66:02

6m run p.m.

44:02

10m run a.m

65:58

7m run p.m.

47:15

10m run a.m

N.T.

4m run p.m.

31:28

10m run a.m

69:23

11m run a.m

71:50

10m run p.m

64:21

on grass

10m run a.m

62:00

15nm run a.m

1:39:00

9m run p.m.

60:47

9m run a.m.

60:22

7m run a.m.

47:29

7m run p.m.

46:55

10m run a.m

63:18

8m run p.m.

52:37

massage

4m run a.m.

21:46

8m run p.m.

47:20

5m run a.m.

34:00

weights

7m run p.m.

snow storm

18m run a.m

1:56:00

jacuzzi

7m run a.m.

48:07

7m run p.m.

46:35

10m run a.m

63:12

7m run p.m.

46:41

massage

7m run a.m.

47:17

5m run p.m.

34:35

14m run a.m

1:31:11

massage

sauna

10m run a.m

63:56

3m strides

2m tt 8:55

2m run

10m run a.m

65:35

swim sauna

15m run p.m

1:34:15

hills

8m run a.m.

47:52

6m run p.m.

36:55

travel to Japan

nothing

travel to Japan

nothing

8m run a.m.

50:17

7m run p.m.

39:28

7m run a.m.

47:51

5m run a.m.

30:05

strides

Nagoya 30k

2m strides

30k 1:34:58

8^th 1mile jog

2m run a.m.

massage

6m run a.m.

40:30

calf soreness

massage

7m run a.m.

47:41

10m run a.m

68:42

8m run p.m.

50:52

jacuzzi

10m run a.m

66:02

nautilus

jacuzzi

8m run a.m.

49:08

7m run p.m.

41:55

18m run a.m

2:06:35

7m run a.m.

49:37

7m run p.m.

49:03

nautilus jacuzzi

10m run a.m

64:53

10m run p.m

62:36

massage, sauna

14m run a.m

1:24:03

7m run p.m.

48:56

nautilus jacuzzi

6m run a.m.

41:01

massage

calf tight

10m run a.m

65:31

7m run p.m.

42:35

nautilus jacuzzi

7m run a.m.

48:45

weight gloves

6m run p.m.

40:12

22m run a.m

2:17:47

Boston Course

7m run a.m.

49:24

11m run p.m

72:22

nautilus jacuzzi

10m run a.m

64:57

weight gloves

6m run p.m.

36:49

14m run a.m

1:26:57

nautilus jacuzzi

7m run a.m.

48:59

weight gloves

14m run p.m

1:29:50

7m run a.m.

48:18

6m run p.m.

36:53

weight gloves

6m run a.m.

41:50

5m run p.m.

33:40

strides

Cherry Hill NJ 10m RR

3m strides

10m 49:205th

2m run

nothing

sore calf

massage

8m run a.m.

50:26

massage

8m run a.m.

54:47

massage

8m run a.m.

48:36

massage sauna

8m run a.m.

45:54

nautilus massage

12m run a.m

71:25

22m run a.m

2:15:41

Boston course

6m run a.m.

39:00

weight gloves

nautilus

10m run a.m

66:41

massage sauna

10m run a.m

68:07

10m run p.m

66:14

8m run a.m.

53:48

10m run p.m

65:38

weight gloves

10m run a.m

69:15

10m run p.m

66:38

weight gloves

6m run a.m.

41:35

6m run p.m.

32:45

fartlek

14m run a.m

1:30:37

8m run a.m.

54:32

8m run p.m.

52:52

weight gloves

6m run a.m.

39:00

2m strides

3x1m 4:50 4:55 5:00

4m run

8m run a.m.

55:21

8m run p.m.

52:46

weight gloves

6m run a.m.

40:22

2m strides

2m 10:05

2m run

8m run a.m.

56:31

8m run p.m.

55:36

strides

6m run a.m.

37:10

weight gloves

15m run a.m

1:38:38

strides

6m run a.m.

40:22

8m run p.m.

54:42

weight gloves

10m run a.m

68:19

6m run p.m.

37:22

strides

8m run a.m.

55:13

6m run p.m.

40:20

hills

10m run a.m

68:00

Boston hills

massage

7m run a.m.

48:23

jacuzzi

5m run p.m.

31:45

5m strides

33:42

Boston Marathon

26.2 2:21:00

95th

nothing

nothing

sauna

nothing

sauna jacuzzi

4m run a.m.

30:00

on grass

sauna

4m run a.m.

29:00

4m run p.m.

28:35

4m run a.m.

28:52

jacuzzi sauna

7m run a.m.

51:35

8m run a.m.

56:40

jacuzzi

11m run a.m

69:42

massage

sauna

9m run a.m.

59:24

8m run a.m.

56:27

14m run a.m

1:30:00

9m run a.m.

60:00

5m run p.m.

31:52

9m run a.m.

61:10

5m run p.m.

30:30

massage

5m run a.m.

31:34

11m run p.m

66:52

jacuzzi

5m run a.m.

34:00

11m run p.m

69:15

9m run a.m.

58:35

5m run p.m.

30:19

jacuzzi

11m run a.m

72:09

5m run p.m.

30:35

14m run a.m

1:31:00

9m run a.m.

59:02

10m run p.m

64:43

5m run a.m.

32:09

5m run p.m.

30:22

massage

11m run a.m

68:28

5m run p.m.

31:05

jacuzzi

5m run a.m.

32:23

11m run p.m

66:05

9m run a.m.

59:03

5m run p.m.

31:05

jacuzzi

9m run a.m.

59:02

5m run p.m.

30:20

15m run a.m

1:32:07

9m run a.m.

59:16

12m run p.m

1:18:00

5m run a.m.

31:44

7m run p.m.

43:48

massage

9m run a.m.

58:38

5m run p.m.

30:07

jacuzzi

5m run a.m.

31:55

12m run p.m

1:16:42

10m run a.m

63:00

6m run p.m.

36:19

10m run a.m

63:00

6m run p.m.

39:09

12m run p.m

1:16:09

5m run a.m.

32:28

11m run p.m

67:05

5m run a.m.

32:03

5m run p.m.

29:44

massage

11m run a.m

68:00

5m run p.m.

30:10

jacuzzi

5m run a.m.

31:05

12m run p.m

1:14:20

5m run a.m.

31:00

9m run p.m.

57:43

9m run a.m.

58:30

9m run p.m.

59:42

12m run a.m

1:19:04

18m run a.m

1:52:54

5m run a.m.

31:16

massage

3m strides

2x800m 2:13 2:14

3m run

11m run a.m

68:05

5m run p.m.

30:15

9m run a.m.

58:25

3m strides

2m tt 9:16

3m run

9m run a.m.

58:36

5m run p.m.

30:29

9m run a.m.

58:00

5m run p.m.

32:30

15m run a.m

1:26:01

9m run a.m.

58:00

3m strides

2k tt 5:27

5m run

9m run a.m.

58:49

5m run p.m.

grass

sauna massage

NET&F Meet

5m run a.m.

31:33

3m strides

5k 14:032^nd

3m run

5m run a.m.

32:08

9m run p.m.

57:31

5m run a.m.

32:12

11m run p.m

67:16

9m run a.m.

58:31

5m run p.m.

15m run a.m

1:27:41

5m run a.m.

31:48

10m run p.m

66:38

9m run a.m.

58:59

3m strides

2m tt 9:13

3m run

massage

9m run a.m.

59:29

6m run p.m.

38:30

9m run a.m.

59:42

6m run p.m.

42:30

5m run a.m.

36:30

5m run p.m.

34:00

National T&F IN.

4m run a.m.

strides

2m strides

10k 29:36

3m run

14m run a.m

1:25:45

5m run a.m.

36:30

5m run p.m.

31:30

9m run a.m.

60:19

5m run p.m.

30:27

massage

14m run a.m

1:26:33

5m run p.m.

30:29

5m run a.m.

31:58

12m run p.m

1:16:12

5m run a.m. 31:33

9m run p.m.

58:14

9m run a.m.

60:45

6m run p.m.

38:25

14m run a.m

1:31:13

9m run a.m.

59:32

10m run p.m

64:49

9m run a.m.

59:31

10m run p.m

64:36

massage

14m run a.m

1:27:10

10m run p.m

63:48

9m run a.m.

58:26

12m run p.m

1:15:07

massage

9m run a.m.

58:42

10m run p.m

63:33

9m run a.m.

60:05

9m run p.m.

58:52

Road Relay

2m strides

9m 44:31

2m run

4m run a.m.

28:11

6m run p.m.

40:17

9m run a.m.

59:47

7m run p.m.

45:55

massage

5m run a.m.

32:14

9m run p.m.

54:07

9m run a.m.

58:07

5m run p.m.

30:27

10m run a.m

66:55

9m run p.m.

56:35

9m run a.m.

56:20

5m run p.m.

29:58

15m run a.m

1:35:42

5m run a.m.

30:47

10m run p.m

62:57

5m run a.m.

30:42

4m strides

6x800m 2:14 avg.

6m run

massage

5m run a.m.

31:14

12m run p.m

1:18:02

5m run a.m.

28:00

6m run p.m.

34:40

10m run a.m

68:48

5m run p.m.

29:58

9m run a.m.

62:30

5m run p.m.

32:15

17m run a.m

1:47:20

10m run a.m

69:08

10m run p.m

64:10

9m run a.m.

59:11

4m strides

2x400m 66,65

800m 2:12

2x400m 65,64

800m 2:10

3m strides

massage

14m run a.m

1:26:14

5m run p.m.

36:15

5m run a.m.

31:44

9m run p.m.

58:00

massage

5m run a.m.

33:50

6m run p.m.

45:37

6m run a.m.

36:50

strides

Chicago 12k

RR

2m strides

12k 36:043^rd

3m run

10m run a.m

63:18

5m run p.m.

31:30

10m run a.m

62:12

5m run p.m.

31:33

15m run a.m

1:30:20

9m run a.m.

57:35

5m run p.m.

30:14

massage

9m run a.m.

57:30

5m run p.m.

29:48

Carver 5mRR

3m strides

5m 23:521st

5m run

20m run a.m

2:06:47

5m run a.m.

31:52

5m run p.m.

30:48

9m run a.m.

58:22

9m run p.m.

56:20

massage

9m run a.m.

58:03

3m strides

3x1m 4:35,

4:35, 4:34

3m run

10m run a.m

67:31

5m run p.m.

30:48

9m run a.m.

58:48

5m run p.m.

30:28

5m run a.m.

31:30

5m run p.m.

36:00

Agawam 5m RR

5m run a.m.

29:50

2m strides

5m 23:115^th

4m run

4m run a.m.

28:24

5m run p.m.

31:48

9m run a.m.

60:03

9m run p.m.

58:12

massage

15m run a.m

1:32:00

5m run p.m.

31:44

9m run a.m.

59:12

3m strides

2x400m 67

800m 2:15

2x400m 67

800m 2:14

3m run massage

9m run a.m.

59:50

9m run a.m.

58:26

5m run p.m.

29:52

14m run a.m

1:26:30

5m run a.m.

30:58

9m run p.m.

55:33

massage

5m run a.m.

31:30

3m strides

2x1m 4:26,4:29

2m run strides

12m run a.m

1:16:04

9m run a.m.

58:29

5m run p.m.

30:38

5m run a.m.

31:25

5m run p.m.

34:36

massage

5m run a.m.

nt strides

Falmouth RR

4m strides

7m 33:1210^th

2m run

6m run a.m.

45:00

lower back

spasm

8m run a.m.

55:25

7m run a.m.

42:30

7m run a.m.

49:10

5m run p.m.

32:05

5m run a.m.

31:51

5m run p.m.

32:30

massage

5m run a.m.

31:08

5m run p.m.

32:04

18m run a.m

1:51:44

5m run a.m.

31:08

11m run p.m

68:42

9m run a.m.

57:39

5m run p.m.

34:42

massage

10m run a.m

65:33

10m run p.m

63:49

nautilus

9m run a.m.

57:27

10m run p.m

59:55

14m run a.m

1:32:57

5m run p.m.

30:32

6m run a.m.

41:45

6m run a.m.

42:00

New Haven 20k

3m run strides

20k 61:45

6m run p.m.

4m run a.m.

28:45

5m run p.m.

31:30

massage

9m run a.m.

60:30

5m run p.m.

31:10

4m run a.m.

28:01

17m run p.m

1:46:53

5m run a.m.

31:53

5m run p.m.

31:27

8m run p.m.

50:20

18m run a.m

1:51:02

6m run a.m.

38:45

6m run p.m.

37:27

nautilus

9m run a.m.

58:34

6m run p.m.

36:22

massage

6m run a.m.

39:14

5m strides

6x800m avg. 2:17

4m run

6m run a.m.

36:42

18m run p.m

1:46:55

6m run a.m.

36:56

6m run p.m.

36:52

nautilus massage

9m run a.m.

59:14

6m run p.m.

35:39

Warwick RI

10k RR

3m strides

10k 30:59

2m run

9m run a.m.

58:16

9m run p.m.

55:16

6m run a.m.

39:15

massage

9m run p.m.

57:15

9m run a.m.

57:43

5m strides

6x800m avg. 2:14

3m run

18m run p.m

1:49:31

9m run a.m.

58:50

6m run p.m.

38:30

20m run a.m

2:05:00

6m run a.m.

37:29

6m run a.m.

39:26

massage

13m run p.m

1:18:04

6m run a.m.

36:44

2m strides

20x400m

avg. 68

3m run

6m run a.m.

39:00

9m run p.m.

56:20

6m run a.m.

38:55

6m run p.m.

38:20

6m run p.m.

39:15

strides

El Paso 15k

2m strides

15k 47:05

2m run

7m run a.m.

42:30

6m run a.m.

39:00

massage

9m run p.m.

56:19

9m run a.m.

57:09

9m run p.m.

56:04

16m run a.m

1:37:22

6m run p.m.

35:24

21m run a.m

2:07:52

6m run p.m.

35:52

6m run a.m.

38:26

13m run a.m

1:19:03

9 110

Natick 10k

4m strides

10k 29:52

2m run

9m run a.m.

59:15

6m run a.m.

38:10

massage

9m run p.m.

56:14

11m run a.m

68:09

5m run a.m.

35:42

5m run p.m.

29:55

3m strides

1m 4:40

2m run

5m run a.m.

32:51

massage

Chicago Mar.

1m strides

26.2 2:25:27

10m 50:27

½ 1:05:34

nothing

back spasm

5m run a.m.

29:23

6m run a.m.

35:12

sauna

6m run a.m.

38:07

6m run a.m.

37:52

13m run a.m

1:19:52

16m run a.m

1:39:00

5m run a.m.

34:15

9m run a.m.

56:40

5m run p.m.

34:00

on grass

sauna

9m run a.m.

54:58

5m run p.m.

28:53

grass

9m run a.m.

54:21

7m run p.m.

47:11

grass sauna massage

9m run a.m.

54:54

6m run a.m.

37:12

5m run p.m.

31:30

grass

15m run a.m

1:34:30

6m run a.m.

36:19

7m run p.m.

47:09

grass

4m run a.m.

28:48

grass

2m strides

2m tt 9:07

2m run

6m run a.m.

37:16

10m run p.m

58:46

6m run a.m.

37:05

7m run a.m.

42:30

strides

5m run a.m.

32:31

Heartbreak hill 10k RR

2m strides

10k29:573^rd

3m run

6m run a.m.

35:23

massage

4m run p.m.

24:40

grass

6m run a.m.

34:47

14m run p.m

1:30:00

6m run a.m.

35:12

5m run a.m.

34:39

nautilus

10m run p.m

60:15

fartlek,grass

7m run a.m.

48:40

Lowell ½ Mar.

2m strides

13.11:08:411st

2m run

19m run a.m

1:51:00

6m run a.m.

36:03

massage

nautilus

6m run a.m.

35:20

14m run p.m

1:27:30

6m run a.m.

35:23

9m run p.m.

58:40

grass

6m run a.m.

35:40

10m run p.m

64:42

fartlek,grass

9m run p.m.

57:41

fartlek,grass

5m run a.m.

34:06

5m run p.m.

31:25

strides

Fitchburg 5mRR

3m strides

5m 23:523^rd

5m run

3m run a.m.

massage

5m run p.m.

33:05

grass,

nautilus

10m run a.m.

66:02

3m strides

5ktt14:45

4:49,4:47,

4:36

3m run

6m run a.m.

35:30

5m run p.m.

.33:00

6m run a.m.

40:35

strides

grass

6m run a.m.

40:35

grass,over xc course

XC National

Penn State

3m strides

10k 31:0148^th

4m run

14m run a.m

1:33:15

6m run a.m.

39:15

massage

10m run p.m

66:49

6m run a.m.

36:20

nautilus

15m run p.m

1:37:05

12m run a.m

1:23:49

6m run p.m.

41:23

nothing

infected

blister foot

nothing

nothing

nothing

11m run a.m

69:32

5m run p.m.

34:59

15m run a.m

1:37:39

12m run a.m

1:23:07

8m run p.m.

54:01

15m run a.m

1:39:00

6m run p.m.

34:50

11m run a.m

70:42

8m run p.m.

52:24

12m run a.m

1:23:55

19m run a.m

2:00:37

6m run a.m.

38:55

massage

8m run p.m.

53:58

16m run a.m

1:48:00

6m run p.m.

35:20

12m run a.m

1:23:48

8m run p.m.

53:48

19m run a.m

2:01:50

6m run p.m.

34:42

11m run a.m

70:53

8m run p.m.

52:30

12m run a.m

1:25:15

19m run a.m

1:56:40

6m run a.m.

38:58

8m run p.m.

52:07

strides

16m run a.m

1:40:26

5m run p.m.

34:58

massage

11m run a.m

70:43

5m strides

2x200m 29

2x400m 64

2x800m2:10

1x1600m

4:27

3m run

5m run a.m.

31:00

snow storm

11m run a.m

72:43

11m run p.m

72:07

19m run a.m

2:01:31

in snowstorm

11m run a.m

70:15

8m run a.m.

55:13

11m run p.m

70:37

16m run a.m

1:41:07

6m run p.m.

35:34

massage

6m run a.m.

38:10

3m strides

6x200m strides

30,32,30,30,29,29

2m run

12m run a.m

1:23:44

6m run a.m.

37:52

8m run p.m.

49:27

12m run a.m

1:25:07