ࡱ>    !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}~Root Entryp81@Workbook WksSSWorkBook=WksSSChart          + ) , *    1  (`ESheet1   x  dMbP?_*+%&?'?(?)?"??M oU} m }  } m }  } I }  } x       Date # of MilesRoute # of MilesRouteTOTAL Weekly Mileage~ E@! DD~ F@! DD~  F@! DD~ @F@~ @ burroughs38:55~ @ golf course easy!$@ DD  ~ `F@~ @ditchhot out, 32:00~ @ditch easy!$@ DD~ F@~ @ burroughs easy, 37:10~ @ golf course easy!$@ DD~ F@~ (@) meyer park ditch and golf coursenice easy relaxed pace!(@ DD~ F@~ @  ditch loop! @ D D ~ F@~  @. %burroughs(5mile course and XC course)+ "1-3 slow, 4-5=12:16, last 1mi 5:55~ @  ditch loop 30:30! *@ D D ~ G@~ @  ditch loop run at 11am, 30:12~ @  ditch loop solid fast pace! &@ D D ~  G@~ @ burroughs hill loops6 -1st 3 easy, last 1mi fast up hill at burrough~ @  golf course  fast! &@ D D ~ @G@~ @  ditch loop sub 6~ @  ditch loop 28:09! &@ D D ~ `G@~ @ burroughseasy, slow, hill loops~ @ ditch loopfast, 5:20 last mile!%@ DD~ G@~ #@ditchx2easy,wet, rainy!#@ DD~ G@~ @ditch32:00, 5:09 last ditch!@ DD# Q@ % B~ G@~ @  \pMS Works Ba==-8X@"1Arial1Arial1Arial1Arial1Arial1 Arial"$"#,##0_);\("$"#,##0\)!"$"#,##0_);[Red]\("$"#,##0\)""$"#,##0.00_);\("$"#,##0.00\)'""$"#,##0.00_);[Red]\("$"#,##0.00\)7*2_("$"* #,##0_);_("$"* \(#,##0\);_("$"* "-"_);_(@_).))_(* #,##0_);_(* \(#,##0\);_(* "-"_);_(@_)?,:_("$"* #,##0.00_);_("$"* \(#,##0.00\);_("$"* "-"??_);_(@_)6+1_(* #,##0.00_);_(* \(#,##0.00\);_(* "-"??_);_(@_) 0.00.0000.00000.000000.000000 0.00000000E+000.0E+00 0.000E+00 0.0000E+00 0.00000E+00 0.000000E+00 0.0000000E+001$#,##0.0_);($#,##0.0\)9$#,##0.000_);($#,##0.000\)=$#,##0.0000_);($#,##0.0000\)A$#,##0.00000_);($#,##0.00000\)E $#,##0.000000_);($#,##0.000000\)I"$#,##0.0000000_);($#,##0.0000000\) 0.0%0.000%0.0000%0.00000% 0.000000% 0.0000000%#,##0.0 #,##0.000 #,##0.0000 #,##0.00000 #,##0.000000 #,##0.0000000 d\-mmm\-yy mmmm d, yyyy m/d m/yy mmmm, yyyymmmm dd mmm mmmm dd dddd yy yyyy 00 000 000000000000000000000000000000#\ ?/2#\ ?/3#\ ?/4#\ ?/8#\ ?/10#\ ?/16#\ ?/32#\ ?/100=$#,##0.0_);[Red]\($#,##0.0\)E $#,##0.000_);[Red]\($#,##0.000\)I"$#,##0.0000_);[Red]\($#,##0.0000\)M$$#,##0.00000_);[Red]\($#,##0.00000\)Q&$#,##0.000000_);[Red]\($#,##0.000000\)U($#,##0.0000000_);[Red]\($#,##0.0000000\)9#,##0.0_);[Red]\(#,##0.0\)A#,##0.000_);[Red]\(#,##0.000\)E #,##0.0000_);[Red]\(#,##0.0000\)I"#,##0.00000_);[Red]\(#,##0.00000\)M$#,##0.000000_);[Red]\(#,##0.000000\)Q&#,##0.0000000_);[Red]\(#,##0.0000000\) #\ ??/???) #,##0_);( #,##0\)1 #,##0.0_);( #,##0.0\)5 #,##0.00_);( #,##0.00\)9 #,##0.000_);( #,##0.000\)= #,##0.0000_);( #,##0.0000\)A #,##0.00000_);( #,##0.00000\)E  #,##0.000000_);( #,##0.000000\)I" #,##0.0000000_);( #,##0.0000000\)5 #,##0_);[Red]\( #,##0\)= #,##0.0_);[Red]\( #,##0.0\)A #,##0.00_);[Red]\( #,##0.00\)E  #,##0.000_);[Red]\( #,##0.000\)I" #,##0.0000_);[Red]\( #,##0.0000\)M$ #,##0.00000_);[Red]\( #,##0.00000\)Q& #,##0.000000_);[Red]\( #,##0.000000\)U( #,##0.0000000_);[Red]\( #,##0.0000000\)       burroughs%5mi tempo 28:02, bad blister~ @ditch30:27!&@ DD~ G@~ @ditchhot, humid, dead tired~ @ golf course decent pace!(@ DD~ H@~  @ burroughs 2 hill loops~ @ditch&decent pace, nose bled though!*@ DD~  H@~  @ cypresswood2)2.5mi, 3mi fun run 18:12 -1st lol, 2.5mi~ @ditch okay pace!*@ DD~ @H@~ @burroughs hill loop) 33:18 for 5mi, plus 7xsand hills~ @ treadmillright at 10.0mph!(@ DD~ `H@~ ,@to meyer + and back easy!,@ DD~ H@~  @ditch + neighborhoodmoderate! @ DD# T@ %B~ H@~ &@#burroughs 2x5mi hill loops 74 for 10.5mi~ @ neighborhood0'feet hurting so couldn't go any further!*@ DD~ H@~ @ ditch loop solid pace~ @ golf course easy!(@ DD~ H@~ &@#burroughs 2x5mi hill loops71 min for the 10.?~ @ treadmill6:00 pace, 30:00!0@ DD~ I@~ @burroughs 3mile loops?642:30 for 6miles, every 4minutes we did a 20sec sprint~ @ditch 38:40 for 6!*@ DD~  I@~ @ditchdecent pace, hot~ @ditchgood, nose bled!*@ DD~ @I@~ .@ cypresswood average pace!.@ DD~ `I@~  @ditch good pace! @ DD# V@ %B~ I@~ @ cypresswood solid pace, about 6min.~ @ditch good pace!,@ DD~ I@~ @ ditch wet, muddy, easy pace~ @  cypresswood  solid pace! ,@ D D !"#$%&'()*+,-./0123456789:;<=>?@~ !I@~ !&@&!2x5mi hill loops at burroughs%!about 7minute pace,dead legs~ !@!ditch !EASY!!0@ D!D!~ "I@~ "@" burroughs'"6mi in 36:50, tired,hot, sore~ "@" treadmill"43:04, felt easy!",@ D"D"~ #J@~ #@#ditch# HOT!!!, sore~ #@#ditch #good!#,@ D#D#~ $ J@~ $.@$Town Lake in Austin$ decent pace!$.@ D$D$~ %@J@~ % @%ditch %easy!% @ D%D%#% W@ %%B~ &`J@~ &&@&burroughs hill loops.&%5mi @ min pace, 2mi in 11:20, 3mi jog~ &@&ditch &easy!&0@ D&D&~ 'J@~ '@'ditch'about 7min pace~ '@'ditch' nose bleed!',@ D'D'~ (J@~ (@(burroughs 3mi loops3(*1st 3 easy, 2nd 3mi-16:57, plues 6xstrides~ (@(ditch( nose bleed!!!!(,@ D(D(~ )J@~ )&@#)burroughs 2x5mi hill loops)68min for 10miles~ )@)ditch )easy!)0@ D)D)~ *J@~ *@*ditch*hot!!~ * @*ditch*nose bleed!!!!!!!!!!*.@ D*D*~ +K@~ +0@$+cypresswood to golf course++1hr53min!+0@ D+D+~ , K@~ ,"@,ditch++,good pace, felt great!,"@ D,D,#, Y@ %&,B~ -@K@~ -@- burroughsF-=31:30 5mi fartlek(2,2,3,3,4,4,3,3,2,2,easy in) on hill course~ - @-ditch+-pretty good pace!-,@ D-D-~ .`K@~ .@.ditch*.!hot and humid!!!!!! ran at 10:30!~ .@.ditch. good pace!.,@ D.D.#. ?@ %/B~ /K@~ /@/ burroughs0/'1st 3 easy, 2nd 3-17:14, plus 4xstrides~ /@/ditch/ good pace!/,@ D/D/#/ y@ %/B!/ t9s*@ D/ D. ~ 0K@~ 0&@0 burroughs!0hill loops-10mi in 66:30~ 0@0ditch0 nice and easy!01@ D0D0~ 1K@~ 1@1ditch1 good pace~ 1@1ditch1 43min for 7mi!1,@ D1D1~ 2K@~ 2.@2 cypresswood)2 felt good, muscles a little sore!2.@ D2D2~ 3L@~ 3@3ditch 3okay!3@ D3D3#3 W@ %-3B~ 4 L@~ 4@4 burroughs34*5mi AT-28:26,1000m w/ up, 600 c/d, 5xhills~ 4@4ditch 4easy!4,@ D4D4~ 5@L@~ 5@5 burroughs55,6mi fartlek-40min.(1:30 AT pace, 3:30 easy)~ 5@5ditch 5easy!5,@ D5D5~ 6`L@~ 6@6 burroughs(66 easy,1000m warm up, 6xstrides~ 6@6ditch 6easy!6,@ D6D6~ 7L@~ 7@7 burroughsT7K2.5mi race-12:23(took wrong turn probably cost me 5sec.), 800 w/ up 1mi c/d~ 7@7ditch 7easy!7&@ D7D7~ 8L@~ 8@8ditch 8easy~ 8@8ditch8 decent pace!8,@ D8D8~ 9L@~ 9&@9 burroughs 910mi-68min on hill loop~ 9@9ditch 9easy!92@ D9D9~ :L@~ :?: burroughs7:.1mi w/up and about 6-7 strides working on form~ :@:ditch: good pace!: @ D:D:#: @W@ %4:B~ ;M@~ ;@; burroughsU;L1mi w/up, 10x1:30 hard, 2:00 easy, made it 3.25mi in the 15min hard, 800 c/d~ ;@;ditch; solid pace!;,@ D;D;~ < M@~ <@<ditch< okay pace~ <@< burroughs2<)6 in 6:45 pace, 6x200 strides, 1000m w/up!<,@ D<D<~ =@M@~ =&@= burroughs'=10 -65:33, hill loops, HARD!!!~ =@= treadmill=7 in 46:50, felt easy!=2@ D=D=~ >`M@~ >@>ditch>46:01, pouring rain!~ >@>ditch >easy!>,@ D>D>~ ?M@~ ?@?ditch ?easy~ ?@? burroughs9?06min steady, 10x30sec hard every 3min, 6min easy!?,@ D?D?~ @M@~ @0@@ cypresswood@88?!@0@ D@D@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`~ AM@~ A$@Aditch+cypresswoodA easy, 71:00!A$@ DADA#A Y@ %;AB~ BM@~ B&@Bburroughs hill loops?B662:26, 3 water breaks, HOT!!! run at 3:30 in afternoon!B&@ DBDB~ CN@~ C@C school loops Ceasy~ C @C school/ditch;C21.5mi, 6x100m strides, later that day-6mi in 39min!C.@ DCDC~ D N@~ D@D school loops Deasy~ D@D burroughs,D#8x2min hard, 3:30 steady, 1200 w/up!D*@ DDDD~ E@N@~ E$@Estreets at homeEeasy, okay pace!E$@ DEDE~ F`N@~ F@FtrackUFL2x2000,1000, 400m jog rest(4min), 6:12(5:00mi), 6:02(4:50mi), 2:52(2:20-800)~ F @F golf course Feasy!F(@ DFDF~ GN@~ G'@G burroughsDG;1000m w/up,3mi easy, 5mi hill loop, hard up hills, 3mi easy~ G@GditchG38:50 a little tired!G1@ DGDG~ HN@~ H@HditchHeasy, normal pace!H@ DHDH#H `U@ %BHB~ IN@~ I@I 800m loopEI<4x1mile repeats (5:02,4:57, 5:00, 5:00) 4min rest, 400 w/ up~ I@IditchI good pace!I&@ DIDI~ JN@~ J @J school loops.J%3mi easy, 6x100m striders, 400m w/up~ J#@Jburroughs 3mile loops4J+9mi in 58:25(20:30m 19:30, 18:00) 800m w/up!J*@ DJDJ~ KO@~ K@K school loops Keasy~ K@Kburroughs fence hill@K76x600 up hill w/ 600 jog down rest, 1000m w/ up, 600 c/!K%@ DKDK~ L O@~ L@L school loops Leasy~ L@LditchL solid pace!L'@ DLDL~ M@O@~ M@M school loops Measy~ M@M school loops&M1.5mi, 7x200m striders, 1.5mi!M"@ DMDM#M ?@ %0NB~ N`O@~ N"@Nwoodlands meetMND1.5mi w/ up, 5k race(15:45, 6th), 3mi cool down, 1.5 cool down again~ N@NditchNeasy, felt good!N0@ DNDN#N (y@ %0NB!N {)@ DN DM ~ OO@~ O$@Oditch++Oeasy, a little sore!O$@ DODO#O @T@ %IOB~ PO@~ P-@!Pburroughs 5mi hill loopsFP=14 in 1:30 (34:00 for first 5mi,65:50 for 10mi), 800m warm up!P-@ DPDP~ QO@~ Q@Q school loops Qeasy~ Q@%Qburroughs soccer field loopFQ=2mi.(5:45,4:45), rest 5min, 2mi.(5:45, 5:00), 3mile cool down!Q'@ DQDQ~ RO@~ R@R school loops Reasy~ R@R 800 loopsR{16-5:09,5R,8-2:23,3R,8-2:24,3R,4x400(67,68,68,68) 90sec rest, 5R after that, 1000-3:03, 30sec Rest, 600-1:40, 1mile warm up!R&@ DRDR~ SP@~ S@S school loops Seasy~ S@*S!5miles of surging,2mile cool down!S'@ DSDS~ T P@~ T@T school loops Teasy~ T@T school loops Teasy!T'@ DTDT~ U@P@~ U.@U cypresswoodU decent pace!U.@ DUDU~ V`P@~ V @Vditch+ Vsick!V @ DVDV#V T@ %PVB~ WP@~ W@W school loopsWeasy + weights~ W$@W burroughsDW;8x3min fartlek, 3min easy in between, 1.5mi warm up, .5 c/d!W,@ DWDW~ XP@~ X@X school loopsXsick ~ X&@X burroughs"X10mi in 69min, 800m w/ up!X,@ DXDX~ YP@~ Y@Y school loops Ysick~ Y@RYI6x800, 3min rest, (2:28,28,25,25,23,19) 3x200m in 29's, 400 w/up, and c/d!Y@ DYDY~ ZP@~ Z@Z school loops Zokay~ Z@Z track + loops'Z2.5miles and clean out workout!Z @ DZDZ~ [Q@~ [?[track[ 400m, stretch~ [$@[ burroughsK[B1.5mi w/up,3mile race(14:50,1st place), 5.5mi cool down, felt good![$@ D[D[~ \ Q@~ \*@\ burroughs6\-1000m w/up, 10mi (60:57(31:45,29:12), 2mi c/d~ \@\ditch \easy!\2@ D\D\~ ]@Q@~ ]$@]ditch ]easy!]$@ D]D]#] PT@ %W]B~ ^`Q@~ ^@^trackL^C12x300m(1-46,4-47,6-48,1-49) w/ 200m jog recovery, 800 w/up and c/d~ ^ @^ditch ^easy!^(@ D^D^~ _Q@~ _@_ school loops_ easy, 30min~ _%@_burroughs hill loops"_10mi in 73min, tired legs!_.@ D_D_~ `Q@~ `@` school loops `easy~ `@` 800 courseW`N5x3min hard w/ 2min jog rest(made about 75m less than 3miles) 1mi w/up and c/d!`$@ D`D`aobcdefghijklmnopqrstuvwxyz{|}~~ aQ@~ a@a school loops aeasy~ a@#aschool loops/ neighborhood.a%1.5 easy at 3:30, then 4 easy at home!a%@ DaDa~ bQ@~ b?btrackb 400m, stretch~ b#@NbE1.5mi w/up, 3mi race(felt okay, got blister, got 3rd), 5mi cool down.!b#@ DbDb~ cR@~ c0@c cypresswood++ceasy, felt okay!c0@ DcDc~ d R@~ d"@dditch deasy!d"@ DdDd#d T@ %^dB~ e@R@~ e@e school loops eeasy~ e@e800 loop and trackxeo2mi(10:48), 2R, 1mi(5:09),30secR, 1mi(5:12), 2R, 800(2:26), 2R, 4x400 (72,69,69,66) w/ 1min R, 800 w/up 1mi c/d!e*@ DeDe~ f`R@~ f@f school loops feasy~ f$@fburroughs 3mi loops>f59miles(19:45, 20:01, 18:02) + 1000m w/up and 600m c/d!f.@ DfDf~ gR@~ g@gtrackSgJ2x400(80,70), 8x40sec sprint, 1:30 rest, 400 w/up, 6x100m strides, 1mi c/d~ g@gditch geasy!g&@ DgDg~ hR@~ h@h school loopsh sore, easy~ h@hburroughs 3mile loopsh7min pace, sore!h&@ DhDh~ iR@~ i?i school loops i1 loop, 4 strides, sore~ i@#i2 loops, clean out workout!i@ DiDi~ jR@~ j,@j aldine Invit.:j11.5mi w/up, 3mi race( 2nd-14:46), 9.5mi cool down~ j@jditch jeasy!j3@ DjDj~ kS@~ k$@kditch+ keasy!k$@ DkDk#k  U@ %ekB~ l S@~ l@l school loops leasy~ l@ltrackclZ1mi w/up, 2x3000 w/ 5min rest, 1st 3000- 9:12(4:57 1st 1600), 2nd 3000-9:30(5:03 1st 1600)!l&@ DlDl#l >@ %OlB~ m@S@~ m@m school loops measy~ m@"mburroughs fence line hillm1mile w/up 5x400(91(slow on purpose) 72,72,72,72) up hill w/ 400 jog rest, 5x300(54,54,53,52,49) up hill w/ 300 jog rest, 800 c/d!m$@ DmDm#m v@ %OlB!m wwwwww'@ Dm Dl ~ n`S@~ n@n school loops neasy~ n#@nburroughs 3mi loops6n-800 w/up 9miles(21,17:25, 20, for 3mi splits)!n,@ DnDn~ oS@~ o@o school loops oeasy~ o@oloops+800 course"o2 loops, cleanout workout!o$@ DoDo~ pS@~ p@p school loops peasy~ p@pspring creek parkYpP1.5mi w/up 5k race(15:45 1st-won by about 15seconds, hilly hilly course) 3mi c/d!p%@ DpDp~ qS@~ q0@q cypresswood++q easy,1:53!q0@ DqDq~ rS@~ r#@!rcypreswood/ sorrel ridger decent pace!r#@ DrDr#r @T@ %lrB~ sT@~ s@s ditch loop seasy~ s@stracks1200 w/ up, 3x2000 w/ 6min rest, windy/hot 1st-5:59(avg-71.86, splits-70.31,71.86,71.25,73.10,72.81) 2nd-5:59.71(avg-71.94, splits-68.52,71.35,73.70,74.54,71.60) 3rd-5:56.35(avg-71.27, splits-70.02,72.64,72.76, 72.82,68.11) 1.5mi cool down!s(@ DsDs~ t T@~ t@t school loops teasy~ t%@tburroughs 3mi loops,t#800 w/up, 10mi w/ 1st 9mi in 55:30!t0@ DtDt~ u@T@~ u@u school loops ueasy~ u@utrackUuL800 w/up, 8x400 w/1min rest(76slow on purpose, 60,61,61,62,62,62,60) 400 c/d!u"@ DuDu~ v`T@~ v@v school loops veasy~ v@vditch vokay!v(@ DvDv~ wT@~ w@w school loops weasy~ w@$wditch to haude+circle ditch$w2mi, clean out(750m), 2.5mi!w$@ DwDw~ xT@~ x @xA&M golf course<x31.5mi w/up 5k race(5th, 16:15, felt bad) 3.5 mi c/d~ x@x treadmillx32:00!x*@ DxDx~ yT@~ y$@yditch++y68:00!y$@ DyDy#y T@ %syB~ zT@~ z@z school loops zeasy~ z$@!zBurroughs 5mi hill loops/z&10mi in 55:19 (28:17,27:02) felt great!z.@ DzDz~ {U@~ {@{ school loops {easy~ {@{ditch {easy!{'@ D{D{~ | U@~ |@| school loops |easy~ |@|burroughs hilli|`5x400(85 slow on purpose, 66, 66,67, 66) 5x300 (46,46,46,46,44) jog back down recovery, 1mi w/up!|$@ D|D|~ }@U@~ }@} school loops }easy~ }@} cypresswood9}01mi w/up, 5mi @ about 6min pace, 1.5mi cool down!}(@ D}D}~ ~`U@~ ~@~ school loops ~easy~ ~@~ditch ~easy!~'@ D~D~~ U@~ @trackI@3x1600(4:44,4:42,4:39) w/6min rest, 1mi w/up, pouring rain/windy~ @ treadmill45:50!&@ DD~ U@~ "@ditch++ easy!"@ DD# T@ %zB~ U@~ @trackG>800 w/up, 8x300(49,44,44,44,46,46,44,43) w/ 45sec rest 800 c/d~ @ school loopseasy, muddy, wet!"@ DD~ U@~ @ road easy!@ DD~ V@~ @ school loopseasy, 4.5 + w/up~ @ school loops1.5, clean out, 1.5!"@ DD~  V@~ @montgomery collegeB91.5mi warmup, 5k race(16:21, 2nd mudddy!!!) 3mi cool down!@ DD~ @V@~ @ school loops easy~ @ditch easy!+@ DD~ `V@~ @trackUL800 w/up, 4x800 2-man relay, 2:05 and 1:59 splits, with 2:30 rest in between~  @ gabe loop easy!$@ DD~ V@~ "@ gabe loop easy!"@ DD# @P@ %B~ V@~ @ school loops easy~ @gabe short loop easy!$@ DD~ V@~ @trackG>8x300,30sec-100m jog rest,(alternating 45,53) 800 w/up 800 c/d~ @short gabe loop easy!"@ DD~ V@~ @ school loops easy~ @ burroughspg6mi-40min(10min easy, 5min medium,5 easy, 5medium, 5 easy, 5min w/ 10sec sprint every minute, 5min easy!"@ DD# ?@ %mB~ W@~ @ school loops easy~ @ school loops&3mi easy, plus 5x100m strides!@ DD# t@ %nB! Zk$@ D D ~  W@~ @1.5mi, 8strides, 1.5mi!@ DD~ @W@~ @NE1.5mi warm up, 3.05mi race(14:41.92 WON REGIONALS!!!) 1.5mi cool down!@ DD~ `W@~ "@ steady pace!"@ DD# J@ %B~ W@~ @ school loops easy, wet~ @ burroughseasy, soaking wet!$@ DD~ W@~ @trackG>8x300,30sec-100m jog rest,(alternating 46,52) 400 w/up 400 c/d~ @gabe short loop easy!!@ DD~ W@~ @ school loops easy~ @ burroughspg6mi-40min(10min easy, 5min medium,5 easy, 5medium, 5 easy, 5min w/ 10sec sprint every minute, 5min easy!"@ DD~ W@~ @ school loops easy~ @ neighborhood easy!"@ DD~ X@~ @ 3mi jog course, strides!@ DD~  X@~ @Old Settlers Park@71.5mi w/up 5k race(4th in state, 15:57, windy) 800m c/d!@ DD~ @X@~ "@neighborhood+ditch#easy, felt sick, real slow!"@ DD# @K@ %B~ `X@~ ? school loopsfelt real sick~ "@ditch+ solid pace!%@ DD~ X@~ @ school loops easy, sick~ @0'1mi on ditch, rest through neighborhood easy!$@ DD~ X@~ @ school loops easy, sick~  @G>800 w/up, 7.5mi tempo first 5mi in 28:53, started coughing bad!&@ DD~ X@~ @ school loops#easy, felt a little better~ "@ditch+2)felt good, about 6min pace, a little sick!+@ DD~ X@~ @ school loopsabout 6:30 pace~ $@ cypresswoodULfartlek10min E,4x(3 H, 1:30 E, 2 H, 1E, 30sec H, 5 E) felt good, was flying!-@ DD~ Y@~ .@ cypresswood++ easy!.@ DD~  Y@~ "@ditch+ easy!"@ DD# T@ %B~ @Y@~ @ school loops easy~ @"burroughs fence line hill\S5x400(90 slow on purpose,71,70,67,67),5x300(48,48,47,47,44) job back down, 800 w/up!#@ DD~ `Y@~ @ school loops easy~ @ditch easy!'@ DD~ Y@~ @ school loops easy~ @trackVM800 w/up, 6x1000m w/ 6min rest, (2:53,2:51,2:51,2:51,,2:49,2:45) really windy!#@ DD~ Y@~ @ school loops easy~ @ school loops easy!%@ DD]~ Y@~ @ditch easy~ @>52miw/up, 2x800 w/ 2:30 rest(2:03,2:02) 1mi c/d, windy!$@ DD~ Y@~ @ RiceA85:45 pace for 1st 3mi, then about 6:15 pace for the rest!@ DD~ Z@~ "@ditch+ easy!"@ DD# P@ %B~  Z@~ @ school loops easy~ @ditchnose bleed, fell!@ DD~ @Z@~ @trackMD8x300,30sec-100m jog rest,(51,45,50,45,50,45,49,43) 400 w/up 400 c/d~ @ditch easy!!@ DD~ `Z@~ @ neighborhood easy~ @"cypresswood and 1mi ditchpgfartlek(10min easy, 5min medium,5 easy, 5medium, 5 easy, 5min w/ 10sec sprint every minute, 12min easy)!&@ DD~ Z@~ @ditch easy~ @ditch easy!"@ DD~ Z@~  @*!Macalpine park in NC for FL South"1.5 stretch, 1.5, strides! @ DD# >@ %B~ Z@~ @*!Macalpine park in NC for FL South@71.5mi w/up 5k race(15:09, 9th) 1.5mi cool down +strides!@ DD# p@ %B! fffff!@ D D ~ Z@! DD# @F@ %B~ [@~ @ school loops easy~ @ditch easy!*@ DD~  [@~ @ school loops easy~ @ditch easy!*@ DD~ @[@~ @ school loopseasy + 10x hills~ @ treadmilldone at 6min pace!+@ DD~ `[@~ @ school loops easy~ @ditch easy!*@ DD~ [@~ @ school loops6mi easy and tires~ @ditch easy!+@ DD~ [@~ .@ cypresswood++ easy, tired!.@ DD~ [@~ "@ditchOFthey bulldozed down my trail, so no where to run now!@!^$@^!(*$^(@^*(!!"@ DD# V@ %B~ [@~ @ school loops easy~ @!school hallway, treamillA8at 3pm-1200 w/up, 6x100m sprints 5:10pm-6mi at 6min pace!*@ DD~ \@~ @ school loops easy~ @$1/2 ditch, 1/2 neighborhood easy!*@ DD~  \@~ @ school loops easy~ $@burroughs hill loops easy, 67:40!0@ DD~ @\@~ @ school loops easy~ @ ditch/road easy!*@ DD~ `\@~ @ school loops easy~ @track/ treadmillg^at 3pm-800 w/up, 1600 (4:21.9) really windy,felt good, c/d at 7pm-5mi on treadmill in 31:28!*@ DD~ \@~ /@ cypresswood++ easy!/@ DD~ \@~ "@ditch++ easy!"@ DD#  W@ %B~ \@~ @ school loops easy~ @ditch+ easy!*@ DD~ \@~ @ school loops easy~ @ditch+ easy!*@ DD~ ]@~ @ditch+ easy~ @ditch+ solid pace!,@ DD~  ]@~ @ cypresswood easy~ @ditch+#about 6min pace, felt good!,@ DD~ @]@~ @burroughs hill loopMD5mi hill loop(about 6:45 pace), 5xsand hill sprints, 1.5mi cool down~ @ditch+ easy!,@ DD~ `]@~ 0@cypresswood, kingwood&noon-14mi, 4pm-2.5mi in 15:45!0@ DD~ ]@~ "@ditch++ easy!"@ DD# `W@ %B~ ]@~ @ditch+ easy~ @1/'2 ditch, 1/2 road easy!,@ DDl~ ]@~ @ burroughs5mile hill loop +2mi~ @hilly at ellioses!hilly, windy, solid pace!,@ DD~ ]@~ @ditch easy~ @ treadmill7mi-41:30, felt good!,@ DD~ ^@~  @ditch++ easy~  @ditch++ good pace!0@ DD~  ^@~  @ditch++ easy~  @meyer park+ track*!1.5mi, 6x70-100m sprints, 6.5mi!0@ DD~ @^@~ 0@ cypresswood++ easy!0@ DD~ `^@~ $@ditch++ decent pace!$@ DD# Y@ %B~ ^@~  @ neighborhoodsolid pace+3 striders~  @ditch+ easy!0@ DD# ?@ %B~ ^@~  @ditch++easy+3 strides~  @ditch++ easy!0@ DD# y@ %B! SJ)R*@ D D ~ ^@~  @ditch++ easy~  @ditch++ easy!0@ DD~ ^@~  @ditch++#solid pace about 6:15 pace~ !@B97mi -about 5:50 or so pace, 1mi cool down, 4x100m sprints!0@ DD~ _@~  @ treadmill 48:04 for 8mi~ !@907mi vg 6:15 w/ last mile 5:54, 1mi c/d 800 w/up!0@ DD~  _@~ .@,#cypresswood to highway from paulo'sabout 7:20 pace!.@ DD~ @_@~ &@burroughs hill loopsMD62:18(31:06,31:12) for 10mi, 1000m warm up, felt good, medium effort!&@ DD# Z@ %B~ `_@~  @ditch++ decent pace~  @+"1/2 ditch 1/2 cypresswood and ella solid pace!0@ DD~ _@~ @ school loops easy~ @ burroughsabout 7min pace!,@ DD~ _@~ @ school loops easy~ @ 800 course400 w/up, 1.5mi loop, 3 sets of 3min hard, 2 H, 1H w/ 1minute jog out and 1minute jog back rest, then 2x1min hard at end w/ same rest,(made it 4mi and 300m in 20min hard) 1.5mi c/d!-@ DD~ _@~ @ school loops easy~ @ northhampton really easy!,@ DD~ _@~ @ school loops easy~ @VM800 w/up, 10x300 (41-42) w/ 500m jog after, slow jog, full recovery, 800 c/d!*@ DD~ `@~ @downtown streetsB91mi w/up, 5k fun run tempo(16:16),really easy, paced matt~  @burroughs hill loopse\1.5 w/up, 5mi fartlek(34:10, hard up hills, easy the rest,) 5xsprints up sand hill, 1mi c/d!(@ DD~  `@~ $@ treadmilleasy,65:32 for 10mi!$@ DD# `W@ %B~ @`@~ @ school loops easy~ @XO400 w/up,40min-6miles fartlek(5E,5H,5E,4H,5E,3H,5E,2H,5E,1H, 20xhills, 400 c/d !+@ DD~ ``@~ @ school loops easy~ @ northhampton easy!,@ DD~ `@~ @ school loops easy~ &@burroughs hill loops7.10mi hill loop in 54:12(27:39,26:33) plus w/up!,@ DD~ `@~ @ school loops easy~ @ right ditch easy!,@ DD~ `@~ @ school loops easy~ @ZQ400 w/up, alternating 200's(31-51s), 8 laps, then 200 walk, and 4 laps, 1.5mi c/d!(@ DD~ `@~ /@1(right ditch, plus haude, and 1.5mi ditch!/@ DD~ a@~ "@downtown good pace!"@ DD# W@ %B~  a@~ @ treadmill38:30~  @JAfartlek 1mi w/up(5H,5E,4H,5E,3H,5E,2H,5E,1H,3E,30secH,5 cool down!,@ DD~ @a@~ @ school loops easy~ @.%6 easy, 4x200 (26,28,27,28) full rest!+@ DD~ `a@~ @ cypresswood easy~ @e\400w/up+strides,5x1000 w/ 5min rest(2:56,2:51,2:50,2:50,2:48) cold, really windy!) 1.5mi c/d!(@ DD~ a@~  @ school loops easy~ @ school loops good pace!.@ DD~ a@~ &@Ithaca Roads, hilly good pace!&@ DD.~ a@~ .@ Ithaca Roads solid pace!.@ DD~ a@~ #@ treadmill 63minutes!#@ DD# V@ %B~ b@~ @ school loops easy~ @trackqh400 w/up+strides,2000(5:58),400walk rest(about4-5min), 2000(5:53), 400m walk rest, 1000(2:44), 1.5mi c/d!(@ DD~  b@~ @ school loops easy~ @ditch easy!,@ DD~ @b@~ @ school loops easy~ &@;2w/ up. 10mi tempo 55:06 (27:45-1st 5mi) felt tired!0@ DD~ `b@~ @ school loops easy~ @right ditch, muddy easy!,@ DD# ?@ %B~ b@~ @ school loops easy~ @track1.5 mi w/up+ strides, 3x200(25.5,25.5, 25.9) 2x100, 2x200 w/ alternating 50m sprint, 50m float, full recovery on all, 1.5mi c/d!&@ DD# z@ %B! {*@ D D  1cW@ D ~ b@~ .@ cypresswood++ easy!.@ DD~ b@~ "@ neighborhood easy!"@ DD# V@ %B~ b@~ @ school loops easy~ "@ school loops_Vfartlek-10min easy, 4H,4E,3H,3E,3H,3E,2H,2E,2H,2E,2H,2E,1H,1E,1H,1E,1H,1E,1H,10min c/d!0@ DD~ c@~ @ school loops easy~ @ school loops%4.5mi then clean out workout!(@ DD~  c@~ @ school loops easy~ @ woodlands easy!(@ DD~ @c@~ @ school loops easy~ @trackZQ800 w/up, 8x800 w/3min jog(8:30 pace) (2:25,2:32,2:28, 2:22,2:20,,2:17,2:11,2:03)!,@ DD~ `c@~ @ school loops easy~ @track easy!,@ DD~ c@~ $@burroughs hill loopsB910mi fartlek-62:04, hard up hills, easy rest(31:36,30:28)~ @ around ditch easy!,@ DD~ c@~ "@ neighborhood easy!"@ DD# V@ %B~ c@~ @ school loops easy, sore~ @~u800 w/up 1200(3:26),4min rest, 800(2:06), 3R, 800(2:07), 3R, 3x400 w/ 2R(59,59,61), 4x200 w/ 90secR(29's), 1.5mi c/d!$@ DD~ c@~ @ school loops easy~ @ school loops easy!,@ DD~ d@~ @ school loops easy~ @track1.5mi w/up, alternating 200(32-34), and 400s(66-68) with 200 jog in between. Did 9 -200s and 8-400s, 6x150 kick ins with 50m walk rest!(@ DD~  d@~ @ school loops easy~ @school loops/track.%2mi w/up, strides+cleanout, 1.5mi c/d!&@ DD~ @d@~ @ school loops easy~  @ kingwood trackd[1mi w/up, 1mi w/up again, 2mi race(9:06.76, splits 4:38,4:27, 61 last lap) 3mi c/d, 1mi c/d!&@ DD~ `d@~ ,@ neighborhood solid pace!,@ DD~ d@~ "@&ditch, circle ditch,ella path easy!"@ DD# @T@ %B~ d@~ @ school loops easy~  @"burroughs fence line hill{1mi w/up, 6x790m up hill w/ jog down rest (2:23, 2:20, 2:20, 2:20, 2:19, 2:18), 400m downhill(61), 400m uphill(62), 400 c/d!*@ DD~ d@~ @ school loops easy~ @ treadmill39min!*@ DD~ d@~ @ school loops easy~ @trackbY800 w/up+strides, 20x200 w/ 200m jog rest(6 in 30.41 or under, 10 in 29's, 4 in 28's) c/d!&@ DD~ e@~ @ school loops easy~ @ north hampton easy!(@ DD~  e@~ @ school loops easy~ @school loops + strides!&@ DD~ @e@~ +@woodlands trackyp1.5mi w/up,4x800 race(split 1:54.1,7:56.3 total), 1mi c/d, 1.5mi w/up, DMR(split 4:16.1, 10:20.5 total), 8mi c/d!+@ DD~ `e@~ "@-$neighborhood, circle ditch, and ella!"@ DD# T@ %B~ e@~ @ school loops easy~ %@burroughs hill loops'1000m w/up, 10mi tempo (53:58)!.@ DD~ e@~ @ neighborhood easy~ @ north hampton easy!*@ DDT      ~ e@~ @ school loops easy~ @cZ1200 w/up, 4x(3min AT, 20sec jog, 1min hard, 30sec jog, 30sec sprint) 1 lap jog in between!(@ DD~ e@~ @ school loops easy~ @ north hampton easy!(@ DD~ f@~ @E<2.5mi w/up, 4x200s(25.0 to 25.9) 3x100's(mid 12's) 1.5mi c/d~ @H?1mi w/up, 6.5mi run, 1st 3 at 6:20 pace, last 3.5 at 5:45 pace!)@ DD~  f@~ 0@ cypresswood++ easy!0@ DD~ @f@~ $@cypresswood, ella easy!$@ DD# V@ %B~ `f@~ @ school loops easy~ @"burroughs fence line hilli`1mi w/up, 5x400(72,slow on purpose, 65, 65, 64, 65) 5x300(46,46,46,45,44) jog back down recovery!(@ DD~ f@~ @ school loops easy~ @circle loop, ella easy!(@ DD~ f@~ @ school loops easy~ @track3 sets of 3min hard,3E,2H,2E,1H, 1 lap walk in between sets. 1st 3, crossed the 1k in 253, 2nd 3-2:48, 3rd 3-2:44, 1st 2 -finished 730m, 2nd-730m, 3rd-750m, 1st 1-60, 2nd-59, 3rd-58!(@ DD~ f@~ @  school loops easy~ @  north hampton easy! &@ D D ~ f@~ @  school loops easy~ @  humble track> 51.5mi w/up, 1600m race 4:08.39(60,63,64,61) 1,5mi c/d! @ D D ~ g@~ 0@  neighborhoods solid, 6:30 pace about! 0@ D D ~  g@~ &@ down cypresswood  62min, solid! &@ D D #  @T@ % B~ @g@~ @ track 800 w/up strides, 4x400 w/ 30sec 100m jog in between, 3x400 same thing, 2x400 same thing, 1x400 same thing, 400m walk/jog between each set, splits were (59,61,63,62)(61,64,63),(62,62),(56)~ @. %ditch, cypresswood, ella, circle loop3 *3pm-form work w/ coach T, 5pm-7easy, tired! '@ D D ~ `g@~ @!ditch, cypresswood, ella easy~ @ditch, cypresswoodC:easy first 3, then 6:30,6:20,6:00, 6:00 for last 4 w/ matt!*@ DD~ g@~ $@burroughs hill loop`W10mi fartlek-68min. hard up hills, easy rest, was flying up hill(69 400 up fence hill)~ @ ella easy!,@ DD~ g@~ @track5,1mi w/up, 16x200(avg29.4) w/ 200jog recovery~ @.%ditch, cypresswood, ella, circle loop easy!(@ DD~ g@~ @ neighborhoods easy~ @ditch easy!(@ DD~ g@~ "@ghetto;21.5mi w/up, 4x800race(153.4) really windy, 7mi c/d!"@ DD~ h@~ $@ neighborhoodreal easy, tired!$@ DD# `T@ % B~  h@~ @ school loops easy~ @trackMD800m w/up 6x800 w/3min rest(2:09,2:10,2;10,2:09,2:09,2:07) 1.5mi c/d!&@ DD~ @h@~ @ school loops easy~ @ north hampton easy!(@ DD~ `h@~ @ school loops easy~ @track800 w/up, 6x300's(42s-43s) 4x1100(3:07,3:14,3:15,3:10) w/ 3min rest. On 1100's u go pace first 800 (2:20, then 2:25s for the last 3), then kick it in the last 300(47,49,50,46)!%@ DD~ h@~ @ school loops easy~ @ north hampton easy!(@ DD~ h@~ @ school loops easy~ @ school loops easy!(@ DD~ h@~  @Klein Collins track>51.5 mi w/up, 4x1600m race-4:03.9(57,64,62,60) 1mi c/d~ $@KC track0'1.5mi w/up, 800m race(1:52.70), 8mi c/d!+@ DD~ h@~ $@(ditch, cypresswood, ella, ditch easy!$@ DD# @T@ %B~ i@~ @ school loops easy~ &@tk1000m w/up, 10mi fartlek 67:52, hard up hills, steady the rest, 70 and 67 last 400s up the sand hill part)!1@ DD~  i@~ @ school loops easy~ @"circle loop, ditch, haude easy!(@ DD~ @i@~ @ school loops easy~ @track800 w/up, 16x200's in 27-28s w/ 200m jog, rest, 1 lap of in and out sprints(57), rest, 1 lap of in and out sprints(56) 400 c/d!'@ DD~ `i@~ @ school loops easy~ @ school loops easy!%@ DD~ i@~ ? school loops easy~  @KC track.%1.5mi w/up, 1200m race(2:56), 6mi c/d!#@ DD~ i@~ @ burroughs hillr i800 w/up, 5x400(75,slow on purpose, 63, 63, 62, 63) 5x300(47,46,47,46,45) jog back down recovery, 800 c/d~ @! ella, ditch, cypresswood  steady pace! (@ D D !"#$%&'()*+,-./0123456789:;<=>?@~ !i@~ !"@!!ditch, cypresswood, ella !easy!!"@ D!D!#! `T@ %!B#! ?@ %"B~ "i@~ "@" school loops "easy~ "@" burroughsI"@800m w/up fartlek,4H,4E,4H,4E,3H,3E,3H,3E,2H,2E,2H,2E,1H,1E,1H !"*@ D"D"#" v@ %"B!" |{'@ D" D! " 1cT@ D" ~ #j@~ #@# school loops #easy~ #@#old ditch loop #easy!#*@ D#D#~ $ j@~ $@$ school loops $easy~ $@$tracka$X800 w/up 10x400 w/ 1min rest, EXTREMELY WINDY! (60,60,61,61,62,63,63,63,65,61) 1.5mi c/d!$%@ D$D$~ %@j@~ %@% school loops %easy~ %@!%ditch, cypresswood, ella %easy!%(@ D%D%~ &`j@~ &@& school loops &easy~ &@&school loops, track&1.5mi w/up, 4x400 w/ 5min rest, (1st 400-59.3(mile pace whole way), 2nd 400-54.6(mile pace for 300 of it, 200 kick in, 3rd 400-54.2-mile pace for 200, 200 kick in, 4th 400-55.6-mile pace for 100, 300 kick in) 1.5mi c/d!&$@ D&D&~ 'j@~ '*@' cypresswood 'easy!'*@ D'D'~ (j@~ (!@(neighborhood,ditch( really easy!(!@ D(D(#( T@ %"(B~ )j@~ )@) school loops )easy~ )@)school loops, trackr)i1.5mi w/up, 8x300 w/ 100m jog in between, alternate 5k and mile pace, (48,44,49,44,49,44,47,43) 1.5mi c/d!)$@ D)D)~ *j@~ *@* school loops *easy~ *@!*ditch, cypresswood, ellav*m10min easy, 5min medium, 5min easy, 5min medium, 5min easy, 5min of w/ 10sec sprint every 1minutes, 7min easy!*&@ D*D*~ +k@~ +@+ school loops +easy~ +@+ Klein Collins!+4mi easy, then 1mi w/ up!+$@ D+D+~ , k@~ ,@, school loops ,easy~ ,@, school loops ,easy!,$@ D,D,~ -@k@~ -@- school loops -easy~ -@- Klein Collins6--1.5 w/up, 1600m race (4:01.58, 1st) 1.5mi c/d!-@ D-D-~ .`k@~ .*@. ran to KC5.,45min to KC, watched JV 800, 46min back home!.*@ D.D.~ /k@~ /"@/ ditch, ella /easy!/"@ D/D/#/ Q@ %)/B~ 0k@~ 0@0 school loops 0easy~ 0$@0burroughs hill loopL0C57:18(29:18, 28:00) slow on purpose, felt good, legs a little tired!00@ D0D0~ 1k@~ 1@1 school loops 1easy~ 1@1 school loops 1easy!1&@ D1D1~ 2k@~ 2@2 school loops 2easy~ 2@2 loops/track21.5mi w/up, repeats of starting out at 100m and ending at 200m, with 10m increase in distance each repeat, jog back recovery(), 1.5mi c/d!2$@ D2D2~ 3l@~ 3@3 school loops 3easy~ 3@3ditch, cypresswood 3easy!3(@ D3D3~ 4 l@~ 4@4 cypresswood 4easy~ 4@4 school loops 4easy!4*@ D4D4~ 5@l@~ 5@5ditch 5easy~ 5@5 Collins trackN5E1.5mi w/up 2x800 w/ 2:30 rest( 2:01.3, 1:58.1) wind sucked, 1.5mi c/d!5$@ D5D5~ 6`l@~ 6"@-6$gabe neighborhood, cypresswood, ella!6"@ D6D6#6 @T@ %06B~ 7l@~ 7@!7ditch, cypresswood, ella 7easy~ 7@!7ditch, cypresswood, ella7}10min easy, 5min hard, 5min easy, 5min hard, 5min easy, 5min of w/ 10sec sprint every 1minutes, 5min easy, was really moving!!7)@ D7D7~ 8l@~ 8@8 school loops 8easy~ 8@8ditch, neighborhood 8easy!8&@ D8D8~ 9l@~ 9@9 school loops 9easy~ 9@9track990800 w/up 16x200 w/ 200 jog, avg. 28 low, 800 c/d!9$@ D9D9~ :l@~ :@: school loops :easy~ :@: neighborhood :easy!:$@ D:D:~ ;m@~ ;@; school loops ;easy~ ;@; baylor track ;easy!;$@ D;D;~ < m@~ <@><51.5mi w/up strides, 1600 race(1st, 4:07.1), 1.5mi c/d!<@ D<D<~ =@m@~ =$@= neighborhood =easy!=$@ D=D=#= Q@ %7=B~ >`m@~ >@> school loops >easy~ >$@>burroughs hill loops/>&10mi-55:37, medium tempo (28:00,27:37)!>0@ D>D>~ ?m@~ ?@?neighborhood, ella ?easy~ ?@?circle loop, ditch ?easy!?(@ D?D?#? >@ %#@B~ @m@~ @@@ ran to school @easy~ @@@track@800 w/up 2x300(44,42) w/ 100m walk R, 100m walk R after, 5 laps of alternating 40/30sec 200's, 3min rest, 1100 going through 800 in 2:19 and finishing with a 42 last 300, 1.5mi c/d!@'@ D@D@#@ Xt@ %#@B!@ 33333%@ D@ D? @ R@ D@ AWBCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`~ Am@~ A@Aneighborhood, ditch Aeasy~ A@Aditch, neighborhood Aeasy!A(@ DADA~ Bm@~ B@Bneighbordhood, ella~ B@"Bditch, gabes neighborhood Beasy!B(@ DBDB~ Cn@~ C@CtrackEC<1400m w/up, 5x400 w/ 100m jog rest(55,57,58,60,58) 1400m c/d~ C@Cditch Ceasy!C"@ DCDC~ D n@~ D"@D ditch, ella Deasy!D"@ DDDD#D `T@ %>DB~ E@n@~ E@E school loops Eeasy~ E@Editch Eeasy!E$@ DEDE~ F`n@~ F@F school loops Feasy~ F@FtracklFc800 w/up, 8x300 alternating pace, 100m jog(32-35sec) in between each (44,48-49 alternating) 800 c/d!F @ DFDF~ Gn@~ G@G school loops Geasy~ G@Gditch,cypresswood,ellavGm10min easy, 5min medium, 5min easy, 5min medium, 5min easy, 5min of w/ 10sec sprint every 1minutes, 7min easy!G&@ DGDG~ Hn@~ H@H school loops Heasy~ H@"Hditch, gabes neighborhood Heasy!H$@ DHDH~ In@~ I@Iditch Ieasy~ I@ITown Lake in Austin Ieasy!I@ DIDI~ Jn@~ J@JTown Lake in Austin Jeasy~ J @JUT track>J51.5mi w/up, 1600m race(4:03.27, state champ!, 1mi c/d!J@ DJDJ~ Ko@~ K$@!Kditch, cypresswood, ellaKeasy, solid pace!K$@ DKDK#K N@ %EKB~ L o@~ L@L school loops Leasy~ L@(Lgabes neighborhood, cypresswood Leasy!L(@ DLDL~ M@o@~ M@MtrackSMJ1.5mi w/up, 9x100m w/ running start in 11.6to12.2, 100m walk rest, 1mi c/d~ M@Mella,cypresswood Measy!M$@ DMDM~ N`o@~ N@N school loops Neasy~ N@Ntrack}Nt800 w/up, 800(2:01.8) 5Rest, 2x400 w/ 3min rest(56.9,58.5), 5 Rest, 4x200 w/ 3min rest(26.2,26.5,26.4,25.8), 800 c/d!N"@ DNDN~ Oo@~ O@O school loops Oeasy~ O@Oditch Oeasy!O(@ DODO~ Po@~ P@P school loopsP solid pace~ P@Pditch Peasy!P(@ DPDP~ Qo@~ Q@QtrackQ1mi w/up, 600(1:24.3(54 high through 400), jog 100, sprint 100, 10min rest, 500 in 1:08(54 through 400), jog 100, 200 in 29.1, 1mi c/d~ Q@Q cypresswood Qeasy!Q"@ DQDQ~ Ro@~ R@R cypresswoodFR=first 5miles easy, last 2miles picked it up to threshold pace!R@ DRDR#R Q@ %LRB~ Sp@~ S@S school loops Seasy~ S@S school loops Seasy!S"@ DSDS~ T p@~ T@T school loops Teasy~ T@bTY800 w/up 12x200 w/ 200m jog(first 26.7, rest between 27.6 and28.7, last one 25.9) 800 c/d!T"@ DTDT~ U@p@~ U@U school loops Ueasy~ U@Uditch Ueasy!U$@ DUDU~ V`p@~ V@V Pre's trail Veasy!V@ DVDV~ Wp@~ W@W Pre's trail Weasy~ W@W Hayward FieldWwarmed up, strides!W@ DWDW~ Xp@~ X@X Hayward Field&X1.5mi w/up, 1mi race(4:01.02)!X@ DXDX~ Yp@~ Y)@YEugene trails/road"Y6min pace, ran w/ Goucher!Y)@ DYDY#Y @L@ %SYB~ Zp@~ Z@ZOregon neighborhood Zeasy~ Z@Z neighborhoodZ medium tempo!Z(@ DZDZ~ [q@~ [@[ditch [easy~ [@[ditch [easy![(@ D[D[~ \ q@~ \@\ditch \easy~ \@\KO loops, trackj\a1.5mi w/up+ strides, 10x100m w/ 100m walk back rest, with running start, avg. mid 11's. 1.5mi c/d!\$@ D\D\~ ]@q@~ ]@] North Hampton ]easy~ ]@]neighborhood, ella ]easy!](@ D]D]~ ^`q@~ ^@^tracka^X1mi w/up, 8x300 alternating 44 and 47, 100m jog in between, feet hurt a lot and on fire!~ ^@^ neighborhood ^easy!^$@ D^D^~ _q@~ _(@_ cypresswood_hot but sub 6 pace!!_(@ D_D_#_ ?@ %A_B~ `q@~ `$@`ditch, neighborhood `easy!`$@ D`D`#` S@ %Z`B#` r@ %A_B!` J)RJ#@ D` D_ ` !BP@ D` abcdefghijklmnopqrstuvwxyz{|}~~ aq@~ a$@aburroughs hill loops-a$HOT! medium tempo 56:31(27:46,28:45)~ a@a nieghborhood aeasy!a,@ DaDa#a v@ %qB#a ^@ %qB~ bq@~ b@bditch beasy~ b@bditch beasy!b(@ DbDb!b c_XJ.&@ Da Da b wS hT@ Db ~ cr@~ c@c neighborhood ceasy~ c@cKC trackBc9800 w/up,strides, 600(1:29,1:14,1:14,43,43,43,28,29,29,28!c$@ DcDc~ d r@~ d@dditch deasy~ d@d neighborhood deasy!d(@ DdDd~ e@r@~ e@editch eeasy~ e@editch eeasy!e(@ DeDe~ f`r@~ f@fKC track7f.800 w/up 2x800 w/ 2:30 rest(2:00,1:58) 1mi c/d~ f@fditch feasy!f#@ DfDf~ gr@~ g$@gditch+ geasy!g$@ DgDg#g S@ %agB~ hr@~ h@hditch heasy~ h@hditch heasy!h$@ DhDh~ ir@~ i@iKC trackYiP800 w/up, 12x200s inb 28-29, w/ 200m jog, 1mi c/d +1mi of running for interview~ i@ineighborhood, ella ieasy!i#@ DiDi~ jr@~ j@jditch jeasy~ j@jneighborhood, ella jeasy!j"@ DjDj~ ks@~ k@kditch keasy!k@ DkDk~ l s@~ l@lditch leasy!l@ DlDl~ m@s@~ m@mTrack,m#1.5mi w/up,1mi race(4:08), 800m c/d~ m@,m#1.5mi w/up, 1mi race(4:07), 800 c/d!m@ DmDm~ n`s@!n DnDn#n @H@ %hnB~ os@!o DoDo~ ps@!p DpDp~ qs@~ q@qditch qeasy~ q@qditch qeasy!q(@ DqDq~ rs@~ r@rcypresswood, ella reasy~ r@rditchrsolid!r(@ DrDr~ st@~ s@s burroughsRsI800 w/up, 1.5mi of running up hills and jogging down, 4mi easy-7min pace~ s@sKC and neighborhoodss tired, easy!s(@ DsDs~ t t@~ t*@tall around, roadstdecent clip, hot!!t*@ DtDt~ u@t@~ u$@$uditch+, gabe's neighborhood ueasy!u$@ DuDu#u M@ %ouB~ v`t@~ v@#vditch, gabe's neighborhoodv easy w/ gabe~ v@vditchv solid pace!v,@ DvDv~ wt@~ w@wditchweasy, felt tired, hot~ w@wditch weasy!w,@ DwDw~ xt@~ x@xditch xeasy~ x@xditch xeasy!x,@ DxDx~ yt@~ y@yditch yeasy~ y@yditch yeasy!y,@ DyDy~ zt@~ z@z burroughs&zw/up, strides up hill, 6miles~ z@zditchzeasy, good pace!z,@ DzDz~ {u@~ {0@{ cypresswood {easy!{0@ D{D{~ | u@~ |$@"|ditch, gabes neighborhood |easy!|$@ D|D|#| X@ %v|B#| >@ %`}B~ }@u@~ } @}ditch, grass loop} solid pace~ }@}ditch#}fast, last 1.5 ditch(7:43)!}.@ D}D}#} @s@ %`}B!} $@ D} D| } xwwwwQ@ D} ~ ~`u@~ ~ @~ditch, grass loop ~easy~ ~@~ditch~ solid pace!~.@ D~D~~ u@~  @ burroughsG>w/up, 3mi,20:00,15min run up and down sand hill, 3mi real slow~ @ditcheasy, solid pace!.@ DD~ u@~  @ditch easy, hot~ @ditch easy!.@ DD~ u@~  @ cypresswood0'2.5mi w/up, 3mi tempo(16:01), 2.5mi c/d~ @'southern Miss campus, concrete easy!.@ DD~ u@~ 1@Asheville, NC park/&Hilly! 10mi on gravel, 7mi on concrete!1@ DD~ v@~ $@!prk, frisbee golf coursehilly!$@ DD# Y@ %}B~  v@~ @4+hilly RV park. roads, 800m loop around lake~  @ golf coursehilly!.@ DD~ @v@~  @ golf coursehilly~ @ golf coursehilly!.@ DD~ `v@~  @ golf coursehilly~ @manassesmuddy!.@ DD~ v@~  @manasses flat~ @bike trail in Va'7miles at 6:20 pace, felt good!.@ DD~ v@~  @bike trail in Va.~ @some battefield$1/2 on trails, 1/2 on roads!.@ DD~ v@~ 1@:1auburn, AL park, 6miles on trails, 11 on concretehilly!1@ DD~ v@~ $@cypresswood, ellasolid pace, at 10pm!$@ DD# Y@ %B~ w@~  @ditch+ easy, hot~  @ditch+easy, nose bleed!0@ DD~  w@~  @cypresswood, ella easy, raining~  @=4circle ditch to ella, cypresswood, then 2mi of ditch!0@ DD~ @w@~ #@*!1000m w/up, burroughs 3mile loops 61:00 for 9mi~  @*!partial ditch, gabes neighborhood easy!1@ DD~ `w@~  @ditch easy~  @ditch solid pace!0@ DD~ w@~ $@burroughs hill loopsreal easy, 74min~ @ditch bloody nose!1@ DD~ w@~ 1@'cypresswood,meyer, golf courseA8solid pace, only measured pair of 6:25-30 miles at meyer!1@ DD~ w@~ $@ new braunfels solid pace!$@ DD# `[@ %B~ w@~  @ new braunfels 6:30 pace~  @%new braunfels streets, killy easy!0@ DD~ x@~  @new braunfels roads easy, hilly~  @ golf course easy!0@ DD~  x@~  @%burroughs soccer field loopsXO2mi w/up, 12x1min easy, 1min hard fartlek, finished at 5:35 pace total, 2mi c/d~  @ditch easy!0@ DD~ @x@~  @"ditch, gabes neighborhood easy~  @ solid paceditch!0@ DD~ `x@~ "@burroughs 3mile loopseasy, about 7:30 pace~  @ditch easy!1@ DD~ x@~ 1@ cypresswood easy!1@ DD~ x@~ $@"ditch, gabes neighborhood easy!$@ DD# [@ %B~ x@~  @burroughs 3mi loops 54:30, easy~  @ditch easy!0@ DD~ x@~  @ditch easy, hot~  @ golf course, meyer park easy!0@ DD~ y@~  @ditch decent pace~  @ran to Klein Oak easy!0@ DD# ?@ %~B~  y@~  @ditch(decent pace w/ Mike and frankie~  @ditch solid pace!0@ DD# h}@ %~B! [kZ.@ D D  {Z@ D ~ @y@~ #@H?5mi burroughs hill loop in 34:10, then another 4.5 at same pace easy~ @ditch decent pace!1@ DD~ `y@~ 1@ cypresswood easy!1@ DD~ y@~ $@!ditch,gabes neighborhood solid pace!$@ DD# [@ %B~ y@~ "@ burroughs~w/up, fartlek 3H,3E,2H,2E,1H,1E, jog to hill, 20minutes of up and down sand hill(did 17 hills), jog to water, then 3miles easy~  @ditch decent pace!1@ DD~ y@~  @ditch easy~  @ditch easy!0@ DD~ y@~  @ burroughsVM1.5mi w/up, 10x90secH, w/ 2min E, made it 3.5mi about on hard part, 1.5mi c/d~  @ meyer park, golf course easy!0@ DD~ z@~  @ditcheasy, slow,hot~  @ditch easy, hot!0@ DD~  z@~ "@ burroughseasy,61minutes~  @(5mi on treadmill, 3mi on street:1about 5:55 pace on treadmill, 6:30 pace on street!1@ DD~ @z@~ 1@"straight down cypresswoodvmfast, started medium pace, finished flying last 5.45mi. in 29:58, approximately 6min pace for the whole thing!1@ DD~ `z@~ (@!golf course, cypresswoodabout 6min pace!(@ DD# [@ %B~ z@~ "@ burroughs800 w/up, fartlek 10E,1,2,3,4,4,3,2,1 H w/ even rest, except 5min E in between the two 4H, 6E to finish off, felt good a little tired~  @ditch easy!1@ DD~ z@~  @ burroughs@7w/up, 10min of hard up the hill, east down, 6miles easy~  @ditch easy!0@ DD~ z@~  @ditch easy~  @ditch easy!0@ DD~ z@~  @!ray's trail, cypresswood easy~  @ treadmillright under 6min pace!0@ DD~ {@~  @ray's trail w/ pauloreally easy, tired~  @!cypresswood,neighborhoodA83mi tempo in approx. 15minutes, 5mi c/d, felt good, easy!0@ DD~  {@~ @%burroughs soccer field loops(paced younger guys at 5:30 pace~ 1@%cypresswood to scott's house easy!3@ DD~ @{@~ $@"ditch+gabe's neighborhood easy!$@ DD# [@ %B~ `{@~  @ outter loop solid pace~  @ herman park really easy!0@ DD~ {@~  @outer loop+herman solid pace~  @outer loop+campus.%fartlek, w/up,5,5,4,4,3,3,2,2,1,1 c/d!0@ DD~ {@~  @ outter loop solid pace~  @ around campus easy!0@ DD~ {@~  @ outter loop easy~  @ outter loop easy!0@ DD~ {@~  @ outter loop easy~  @ outter loop easy!0@ DD~ |@~ 1@"neighborhoods around riceeasy, kinda tired!1@ DD~  |@~ $@outter . Herman park really easy!$@ DD# Z@ %B weight pulsesleep~ @|@~  @!outter loop. Herman park easy~ "@#outter loop, H park, bayou solid pace!1@ DD~  a@~  M@~ #@~ `|@~ +@#outter loop, herman, bayou solid pace!+@ DD~  @~  Q@~ !@~ |@~  @herman easy~  @outter loop, herman"3miles, 10min of strength!0@ DD~ !@~ |@~  @outter loop, herman easy~  @ neighborhoods easy!0@ DD~  J@~  J@~ !@~ |@~ @ outter loop easy~ )@macgreggor parkRI3mi w/up, 2x2mile racew/ 10min rest in between, 9:48,9:57, 5.5mi run home!0@ DD~  J@~  L@~ !@~ |@~ 0@Sam Houston State ParkF=first 8 at 7min pace, next 8 at about 6min pace, hilly, tired!0@ DD# ?@ %B~  @~ @~ }@~ $@ memorial parkeasy w/ frankie!$@ DD# @Z@ %B# }@ %B! 9s.@ D D ~  a@~  J@~ &@~  }@~  @cypresswood, ella easy~  @ herman, bayou easy!0@ DD RJ)Z@ D ~   a@~  G@~ !@~ @}@~  @$outter loop, neighborhoods easy~ $@!hills near st. thomas HS3mi w/up, 5min of running up and down a hill, 5min rest, 6xhill course(about 1:56 avg.) w/ 2min run(about 7min pace) for recovery, 5min rest, 5min of up and down hill, 1.5mi c/d!2@ DD~   a@~  G@~ !@~ `}@~ ,@bayou, stella link solid pace!,@ DD~   a@~ "@~ }@~  @ herman, bayou easy~  @outter, herman90fast pace, got down to 530's in the middle of it!0@ DD~   a@~  @~ }@~  @herman, outter loopreally easy, tired~ "@) outter loop, herman, ghetto road decent pace!1@ DD~ }@~ 0@Sam Houston State Park felt good!0@ DD~ }@~ $@herman, ghetto, outter really easy!$@ DD# Z@ %B~ ~@~ @outter, herman easy~ &@!hills near st. thomas HS3mi w/up, 5min up and down, 5R, 1 loop(about 1min), 1min easy, 2 loops, 2 Easy, 3 loops, 3min E, 3 loops, 3E, 2L, 2E, 1L, 1E, 5R, 5min up and down, 3mi c/d!2@ DD~  ~@~ (@) outter loop, herman, ghetto road decent pace!(@ DD~ @~@~  @outter loop, herman easy~  @outter loop, herman solid pace!0@ DD~ `~@~  @outter loop herman really easy~  @outter loop, track=43mi w/up, 10x200(33's) w/ 200m jog recovery, 3mi c/d!0@ DD~ ~@~ #@outter loop, herman easy!#@ DD~ ~@~ %@0'3.5mi w/up, 5.75km race(1st), 3.5mi c/d!%@ DD~ ~@~ $@$outter loop, herman, ghettoeasy w/ frankie!$@ DD# W@ %B~ ~@~  @outter loop, herman easy~ $@" hills near St. Thomas HSsjhard, sucked, 3mi w/up,5min up and down hills,5x3:30min loop hard, w/ 2min @ 6min pace recovery, 1.5mi c/d!2@ DD~ @~  @ outter loop easy~  @outter, ghetto easy!0@ DD~  @~ (@outter, ghetto medium pace!(@ DD~ @@~  @outter, golf course really easy~ "@outter, herman-$started easy, picked up pace to hard!1@ DD~ `@~  @outter, herman easy~  @ Burroughs solid pace!0@ DD~ @~ 0@ Huntsville solid pace!0@ DD~ @~ $@%neighborhood, herman, outter really easy!$@ DD# @Z@ %B~ @~  @herman, outter loop easy~ $@" hills near St. Thomas HSvm3mi w/up,5min up and down hills, 5R, 6x2min loops, 2min easy, good workout, 5min up and down hills, 1.5mi c/d!2@ DD~ @~  @herman, outter loop easy~ "@ herman, AR solid pace!1@ DD~ @~ *@ herman, AR solid pace!*@ DD~  @~ @ intramural grass fieldsF=2mi w/up, 4x1mile with 3min rest(4:54,4:56,4:59,4:56) 1mi c/d~  @herman, outter easy!.@ DD~ @@~ "@herman, bayou left easy~ @'cypresswood park, neighborhood solid pace!.@ DD~ `@~ 2@ Huntsville2hours, good pace!2@ DD~ @~ @ outter loop easy!@ DD# Y@ %B~ @~  @outter, herman solid pace~ $@!hills near st. thomas HS3mi w/up,5min up and down, hill fartlek, 2min hill loop(same as 9/02 loop for one)(1loop,1.5loop,2loop,1.5loop,1loop) 1:53,1:54R,2:48,,2:08R,3:40,2:52R,2:55,2:00R, 1:50, 5min up and down, 1.5mi c/d!2@ DD~ @~ *@ AR easy!*@ DD# >@ %B~ @~  @outter loop, herman easy~ "@ outter, trackLC3mi easy, 10x200 w/ 200 jog(easy 32's, then last 25.4), easy 3miles!1@ DD# `{@ %B! 333333-@ D D  ̌Y@ D ~ @~ @outter, herman easy!@ DD~  @~ %@Corpus Christi1(1.5mi w/up, 5mi race(2nd-25:35), 4mi c/d!%@ DD~ @@~ .@corpus christi highway easy!.@ DD~ `@~ $@outter, herman easy!$@ DD# V@ %B~ @~  @outter, herman easy~ $@inner loop, track2mi w/up, 2mi on road(10:01), 6min rest, 2x1mile w/ 30sec in between(4:47,4:45), 5min rest, 4x800 w/ 30sec rest in between (2:15,2:20, 2:22, 2:10), 2mi cool down!2@ DD~ @~ @outter, herman easy~ "@ AR easy!0@ DD~ @~ *@ AR, horseshoe easy!*@ DD~ @~ @outter, herman easy~  @St. Thomas bayou0'Russian Fartlek, avg 5:15 pace, flooded!.@ DD~ @~ @ outter herman easy~  @ burroughs#1mi rabbit, 5:15, 7mi easy!.@ DD~  @~ 2@ huntsville2hours, good pace!2@ DD~ @@~ @ outter loop solid pace!@ DD# @Y@ %B~ `@~ !@St. Thomas hill loop:13mi w/up, 2x3000m(9:18,9:27) 6:30 rest, 1.5mi c/d~ @ burroughs3*7mi at 6min pace , finished 5:11 last mile!/@ DD~ @~ *@ memorial park solid pace!*@ DD~ @~ @outter, herman easy~  @ horseshoe easy!.@ DD~ @~ @herman easy~ "@outter loop, track3*3mi w/up, 10x200 iun 35 w/200 jog, 3mi c/d!0@ DD~ @~ @arkansas jogged course!@ DD~ @~ &@arkansas7.2mi w/up, 10k race(30:14, 13th place), 3mi c/d!&@ DD~  @~ $@!neighborhood, ditch loopeasy, decent pace!$@ DD# U@ %B~ @@~ @outter, herman decent pace~  @ AR decent pace!.@ DD~ `@~ @outter, herman easy~  @St. Thomas bayouA83mi w/up, 3x2k(6:03,6:08,6:13) cramped up bad, 1.5mi c/d!.@ DD~ @~ *@ AR+horshoe easy!*@ DD~ @~ @outter, herman easy~  @ AR easy, stength!.@ DD~ @~ @outter, herman easy~ @St. Thomas bayou7.1.5mi w/up, 4mi russian fartlek(19:59) 2mi c/d!+@ DD~ @~ .@ memorial park easy!.@ DD~ @~ "@cypresswood. Ella easy!"@ DD# W@ %B~  @~ @outter, herman easy~ #@outter loop, track^U3mi w/up 4x1600m w/ 4:15 rest (4:32,4:30,4:28,4:19) went out sub 63 in all, 2.5mi c/d!0@ DD~ @@~ *@ AR+ horseshoe easy!*@ DD~ `@~ @outter, herman easy~ @outter, herman easy!,@ DD~ @~ &@outter, herman0'4mi w/up, 10x35sec w/ jog back, 4mi c/d!&@ DD~ @~ @San Jose hilly parkjog course and strides!@ DD# ?@ %B~ @~ "@San Jose hilly park6-hilly park, 2mi, 5mi race(5th, 25:02) 2mi c/d!"@ DD# (y@ %B! {)@ D D  c1ƸV@ D ~ @~ (@ULhilly trails in San Jose for first 45min, next part on moderately hilly road hilly tiring!(@ DD# T@ %B~ @~ @outter easy~ !@ AR decent pace!/@ DD~  @~ *@AR plus horseshoe easy!*@ DD~ @@~  @outter, herman easy~ @[R1.5mi w/up, 2mi on bayou road(9:33) 8min rest, 1000m on hill loop(2:43), 1.5mi c/d!,@ DD~ `@~ @outter easy~  @outter, herman easy!,@ DD~ @~ @outter easy~  @ horseshoe easy!,@ DD~ @~ @inner loop, track}t2mi w/up, russian fartlek(1mi-4:43, 2:33 easy, 3:36, 2:39 Easy, 2:24, 2:38 easy, 61, 1.5mi c/d 19:37 for 4mi fartlek!@ DDj      ~ @~ $@ditch, neighborhood easy!$@ DD# V@ %B~ @~ @outter, herman easy~ @"outter, intramural fieldsh_2mi w/up,800-2:18(65,73 on purpose),5min Rest, 1600-4:43,5min rest, 1200(72,68,62)3:22, 2mi c/d!*@ DD~ @~ $@ direct AR and Horseshoe easy!$@ DD~  @~ @outter, herman easy~ @outter, herman easy!,@ DD~ @@~ @outter easy~ "@ outter, track-$3mi w/up, 10x200 w/ 200 jog, 3mi c/d!,@ DD~ `@~ @baylor golf course jogged course!@ DD~ @~ $@baylor golf course6-2mi w/up, 10k race(30:50, 11th place) 2mi c/d!$@ DD~ @~ $@!cypresswood neighborhood easy!$@ DD# S@ %B~ @~  @ outter, herman easy~  @ outter, herman easy! 0@ D D ~ @~ "@ outter, herman easy~  @  horseshoe easy! 1@ D D ~ @~ ,@  AR+horseshoe easy! ,@ D D ~  @~  @ outter, herman easy~  @  horseshoe easy! 0@ D D ~ @@~  @ outter, herman easy~  @  horseshoe easy! 0@ D D ~ `@~ 2@&AR, horseshoex2, scott street easy!2@ DD~ @~ $@ditch easy!$@ DD# Z@ % B~ @~  @herman, outter easy~ "@ AR solid pace!1@ DD~ @~  @herman, outter easy~  @outter, herman solid pace!0@ DD~ @~ "@ golf course decent pace~  @ golf course easy!1@ DD~ @~  @ditch easy~ "@ neighborhood easy!1@ DD~  @~ "@ ditch loop easy~  @ neighborhood easy!1@ DD~ @@~ 2@ cypresswood 2:01, easy!2@ DD# >@ %B~ `@~ $@%powerline trail, cypresswood easy!$@ DD# \@ %B# @y@ %B! *@ D D  W@ D ~ @~  @outter, herman easy~  @E<3mi w/up, 6x800 of hills w/ 3min rest at Am General, 2mi c/d!0@ DD~ @~  @outter, herman easy~  @ AR decent pace!0@ DD~ @~ @ outter loop easy~ *@AR plus horseshoe solid pace!2@ DD~ @~ "@outter, horseshoe easy~ "@ outter,hermanA8kenyan run, out in 35, back in 23, 2nd to last mile 5:03!2@ DD~ @~ "@outter, horseshoe easy~ "@outter, herman easy!2@ DD~  @~ *@AR , horseshoe easy!*@ DD~ @@~ $@ditch, neighborhood easy!$@ DD# @[@ %B~ `@~ @outter, herman easy~ (@!track, outter, Horseshoe@72mi w/up 3k (8:30),800 c/d, 800 w/up 400(51.3), 7mi c/d!3@ DD~ @~ *@AR, horseshoe  easy!*@ DD~ @~ "@ outter, horseshoe easy~  @ outter, Horseshoe  decent pace! 1@ D D !"#$%&'()*+,-./0123456789:;<=>?@~ !@~ ! @!outter, horseshoe !easy~ !$@! cypresswood'!Kenyan run, 35 out, 25:49 back!!2@ D!D!~ "@~ " @"ditch+ "easy~ " @"KO loops)" fartlek with Matt so decent pace!"0@ D"D"~ #@~ #2@##cypresswood, partial ditch# real easy!#2@ D#D#~ $ @~ $&@#$golf course, neighborhoods $easy!$&@ D$D$#$ \@ %$B~ %@@~ % @%ditch+ %easy~ %"@&%KO loops, neighborhood, track4%+20x200's w/ 200 jog, avg mid 29's, long c/d!%1@ D%D%~ &`@~ &*@"&golf course, neighborhood&easy, windy,felt bad!&*@ D&D&~ '@~ '"@'ditch++ 'easy~ '"@' ditch, haude 'easy!'2@ D'D'~ (@~ ( @(ditch (easy~ ($@(burroughs hill loop)( 5mi easy, then 5mi tempo (25:56)!(2@ D(D(~ )@~ )"@)KO neighborhood )easy~ )"@) neighborhood) solid pace!)2@ D)D)~ *@~ *1@* cypresswood *easy!*1@ D*D*~ +@~ +%@ +neighborhood, ray trail +easy!+%@ D+D+#+ \@ %%+B~ , @~ , @, burroughs5,,3mi, up and down sand hill for 2mi, 3mi easy~ ,"@,ditch ,easy!,1@ D,D,~ -@@~ -"@-ditch -easy~ -"@-KC trackM-D2mi w/up 12x400 w/ 200 jog in 45sec, avg. 68-69 for 400's, 2.5mi c/d!-2@ D-D-~ .`@~ .*@.ditch+neighborhood .easy!.*@ D.D.~ /@~ /"@/ cypresswood /easy~ /"@/neighborhood, ellaU/L5min w/up, fartlek, 1,2,3,4,5,4,3,2,1 w/ equal recovery, went well, 4min c/d!/2@ D/D/~ 0@~ 0#@ 0AR+0 solid pace~ 0!@0ditch 0easy!02@ D0D0~ 1@~ 12@)1 ditch, haude, neighborhood, ella1 easy, sore!12@ D1D1~ 2@~ 2$@2neighborhood, ella 2easy!2$@ D2D2#2 \@ %,2B~ 3@~ 3"@3 burroughsA383mi, 12x200m up sand hill w/ jog back recovery, 3mi easy~ 3"@3paintball loop 3easy!32@ D3D3~ 4 @~ 4"@4ditch 4easy~ 4"@4ditch 4easy!42@ D4D4~ 5@@~ 5*@5cypresswood, ella 5easy~ 5@5UofH track, KC trackE5<800 w/up, 200s working on form, later that night, 1600(5:17)!5.@ D5D5#5 @ %5B5  *@ D5 m5  zZV@ D5 ~ 6`@~ 6"@6 neighborhood 6easy~ 6"@6Towne Lake, AustinE6<easy w/up, 1,2,3,4,5,4,3,2,1 w/ equal easy fartlek, easy c/d!62@ D6D6~ 7@~ 7"@"7Fredricksburgh park/roads 7easy~ 7"@7Fredricksburgh road 7easy!72@ D7D7~ 8@~ 82@8 country road8easy, tiring, hilly!82@ D8D8~ 9@~ 9$@9 ditch, ella 9easy!9$@ D9D9#9 \@ %39B~ :@~ :$@:burroughs hill loops:easy 7min pace~ : @:ditch :easy!:2@ D:D:~ ;@~ ;"@;ditch ;easy~ ;"@; KO, 800 loopq;h2mi w/up, fartlek, 3,2,1,3,2,1,3,2,1,1,1 w/ 2min jog recovery, made it 4.5mi on the hard part, 1.5mi c/d!;2@ D;D;~ < @~ <*@<ditch <easy!<*@ D<D<~ =@@~ ="@=cypresswood, ella =easy~ = @=KO trackG=>1mi w/up 20x200 w/ slow 200 jog(avg28.7 last one 26.5) 2mi c/d!=1@ D=D=~ >`@~ >"@>cypreswood, ella >easy~ >"@> cypresswood >easy!>2@ D>D>~ ?@~ ?2@? cypresswood ?easy!?2@ D?D?~ @@~ @$@@ ditch, ella @easy!@$@ D@D@#@ \@ %:@BABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`~ A@~ A @A outter,herman Aeasy~ A"@AAmerican GeneralbAY3mi w/up, 6xhills w/ 3min rest at Am General, felt good(203,156,201,159,155,153), 3mi c/d!A1@ DADA~ B@~ B*@B AR, horseshoe Beasy!B*@ DBDB~ C@~ C"@Coutter, herman Ceasy~ C"@ CARCeasy, strength work!C2@ DCDC~ D @~ D"@Doutter, horseshoe Deasy~ D"@Doutter, herman)D 35min out, 21:22 back, dead legs!D2@ DDDD~ E@@~ E"@Eoutter, herman Eeasy~ E"@Eoutter, herman Eeasy!E2@ DEDE~ F`@~ F2@(Fhorseshoe, AR, bayou, horseshoe Feasy!F2@ DFDF~ G@~ G%@Gneighborhood, ella Geasy!G%@ DGDG#G  \@ %AGB~ H@~ H@H Rice trackH2mi w/up, 4x800 w/ 3min rest, 5min rest after that, 4x400 w/ 2min rest, 5min rest after that, 4x200 w/ 1min rest 207-208 for 800s, 59-60 for 400s and 28s for 200s, 1/5mi c/d~ H"@H outter, AR Heasy!H0@ DHDH~ I@~ I*@I AR,horseshoe Ieasy!I*@ DIDI~ J@~ J"@Joutter, horseshoe~ J"@J outter,hermanJkenyan run, went bad!J2@ DJDJ~ K@~ K@K outter loop Keasy~ K @K horseshoe Keasy!K(@ DKDK~ L @~ L@L outter loop Leasy~ L$@L UofH trackWLN1.5mi w/up, 800m race(2:53.85), 800 c/d, 1mi w/up, 1200m race(3:04), 5.5mi c/d!L,@ DLDL~ M@@~ M2@(Mhorseshoe, AR, bayou, horseshoe Measy!M2@ DMDM~ N`@~ N$@Nneighborhood, ella Neasy!N$@ DNDN#N @Y@ %HNB~ O@~ O"@Ooutter, horseshoe Oeasy~ O"@XOO3mi w/up,2 loop hills,1 loop, 1loop, 2loops w/ 3min rest at Am General, 3mi c/d!O2@ DODO~ P@~ P*@P horseshoe, AR Peasy!P*@ DPDP~ Q@~ Q"@Qoutter, horseshoe Qeasy~ Q@QtrackQ1.5mi w/up,250(32),10min rest 600(1:28),3min rest,400(56),2min rest, 200(27), 10min rest, 600(1:28),3min rest,400(57),2min rest, 200(27), 1.5mi c/d!Q+@ DQDQ~ R@~ R @Routter, horseshoeRtired~ R"@ RAR Reasy!R1@ DRDR~ S@~ S"@Soutter, horseshoe Seasy~ S"@S outter,hermanSkenyan run, 21:14!S2@ DSDS#S ?@ %6TB~ T @~ T2@#TNorth/South, AR, horseshoe Teasy!T2@ DTDT#T p~@ %6TB!T kZk/@ DT DS T {}[@ DT ~ U@@~ U$@U ditch, ella Ueasy!U$@ DUDU#U Z@ %OUB~ V`@~ V@Voutter, herman Veasy~ V@VtrackcVZ1.5mi w/up 1600(4:29),3:30 rest, 1200(3:13)3:30rest, 800(2:02),4min rest,400(57) 1.5mi c/d!V)@ DVDV~ W@~ W*@WNorth/South, AR Weasy!W*@ DWDW~ X@~ X"@X horseshoe Xeasy~ X$@`XW2mi w/up 5x1mile w/ 463m jog r      !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}~ecovery(1:50) miles in (4:56,4:51,4:48,4:43,4:29) 2mi c/d!X3@ DXDX~ Y@~ Y@Y outter,herman Yeasy~ Y@Youtter, north/south!Y*@ DYDY~ Z@~ Z@Z outter, bayou Zeasy~ Z@Z UofH track Zeasy!Z$@ DZDZ~ [@~ [@[UofH Indoor Track4[+2mi w/up, 3,000m race(8:23, won), 1.5mi c/d~ [ @<[31.5mi w/up, 800(1:53.5) in DMR race,w on, 1.5mi c/d!["@ D[D[~ \ @~ \2@(\horseshoe, AR, bayou, horseshoe\ solid pace!\2@ D\D\#\ W@ %V\B~ ]@@~ ]$@ ]horseshoe, neighborhood ]easy!]$@ D]D]~ ^`@~ ^@^outter, herman ^easy~ ^@^track^1.5mi w/up, 800(2:08),90sec rest, 400(59),5minR, 800(2:08),80sec R, 300(43), 5minR, 800(2:08), 60sec R,200(29), 5min R, 800(208), 30secR, 100, 1.5mi c/d!^*@ D^D^~ _@~ _@_outter, herman _easy~ _@_ horseshoe _easy!_,@ D_D_~ `@~ ` @` herman, roads `easy~ `@`arkansas` easy shakeout!`$@ D`D`a<bcdefghijklmnopqrstuvwxyz{|}~~ a@~ a@aarkansas roadsaeasy, shake out~ a@aarkansas roads aeasy!a"@ DaDa~ b@~ b'@bArkansasVbM1.5mi w/up, 1600 race in dmr(4:03.3),1.5mi c/d, 7.5mi later that day on roads!b'@ DbDb~ c@~ c$@coutter, horseshoe ceasy!c$@ DcDc#c `S@ %]cB~ d @~ d"@d horseshoe deasy~ d@dAmerican GeneralGd>1.5mi w/up, 2 loops, 1 loop, 2 loops, 1 loop, hills, 1.5mi c/d!d.@ DdDd~ e@@~ e*@e horseshoe, AR eeasy!e*@ DeDe~ f`@~ f @foutter, herman feasy~ f"@ZfQ1.5mi w/up, outter loop(14:53), 5min rest, 3k-8:46, 5min rest, 2k-5:32, 1.5mi c/d!f1@ DfDf~ g@~ g @g horseshoe geasy~ g @g horseshoe geasy!g0@ DgDg~ h@~ h @houtter, herman heasy~ h@h1.5mi w/up, 300(42), 600(1:30), 400(59), 100(13), 200(28) all with equal rest as run, 10min Rest, 400(57.5), 2min Rest, 400(53.5), 3mi c/d!h+@ DhDh~ i@~ i2@&ihoreshoe, AR, bayou, horseshe ieasy!i2@ DiDi~ j@~ j$@jditch, cypresswood jeasy!j$@ DjDj#j Y@ %djB~ k@~ k@k outter,herman keasy~ k@kTrackik`1.5mi w/up, 500(75), 4min Rest, 1,000(2:34(26 last 200), 4min R, 500(71, 27 last 200), 1.5mi c/d!k'@ DkDk~ l @~ l @loutter, herman leasy~ l@loutter, herman leasy!l.@ DlDl~ m@@~ m@moutter, herman measy~ m@moutter, herman measy!m,@ DmDm~ n`@~ n"@nBoise"neasy, 3x200 strides in 27!n"@ DnDn~ o@~ o@oBoise Neighborhood oeasy~ o@oBoise oeasy!o(@ DoDo~ p@~ p?pBoise peasy~ p"@p Boise trackZpQ2mi w/up, 1mi race(4:08, 2nd)), 1mi c/d, 1.5mi w/up 3000 race(8:40,4th) 1.5mi c/d!p%@ DpDp#p =@ %UqB~ q@~ q*@qBoise qeasy!q*@ DqDq#q @U@ %kqB#q w@ %UqB!q a{)@ Dq Dp q 5rO#LV@ Dq ~ r@~ r"@r North/South &r8mi kenyan run, 6,530,510,500~ r@rditch reasy!r0@ DrDr~ s@~ s@sTrackJsA1.5mi w/up, 8x400 w/90sec Rest(66,61,62,59,61,58,59,55, 1.5mi c/d~ s@sditch seasy!s(@ DsDs~ t @~ t@tditch teasy~ t@tKO loops teasy!t,@ DtDt~ u@@~ u@u neighborhood usick~ u?uNotre Dame track usick!u@ DuDu~ v`@~ v@vNotre Dame Track;v21.5mi w/up, 1600 race(4:06 in DMR) sick, 1.5mi c/d!v@ DvDv~ w@~ w$@w Notre Damew easy/sick~ w@w Notre Damew easy/sick!w0@ DwDw~ x@~ x"@x Notre Damex easy/sick!x"@ DxDx#x R@ %rxB~ y@~ y@yditchy easy/sick~ y@youttery easy/sick!y(@ DyDy~ z@~ z$@z horseshoe+z easy/sick!z$@ DzDz~ {@~ {&@{outter,horseshoe{ easy/sick!{&@ D{D{~ | @~ | @|horeshoe |easy~ |"@|outter, horeshoe |easy!|1@ D|D|~ }@@~ }$@} horseshoe+ }easy~ }"@} horseshoe!}3@ D}D}~ ~`@~ ~2@~ cypresswood ~easy!~2@ D~D~~ @~ @ neighborhood easy~ !@ cypresswood easy!+@ DD#  Y@ %yB~ @~  @outter, herman easy~ "@American GeneralOF20min w/ up, 6xhills (205,205,205,207,209,209) w/ 3min rest, 20min c/d!1@ DD{@~ @~ *@ AR, horeshoe easy!*@ DD~ @~ "@outter,horeshoe easy~ "@ AR easy!2@ DD~ @~ @ outter,herman easy~ @outter@71200 in 3:33, 5k at 5:33 pace, then felt bad so stopped!*@ DD~  @~ "@ horseshoe easy~  @Burroughs park^U1.5mi w/up, 5x400(63,64,63,63,63) and 5x300(46,45,45,45,43) w/ jog back rest, 2mi c/d!1@ DD~ @@~ 2@&horeshoe, AR, bayou, horseshe easy!2@ DD~ `@~ $@outter,herman,horeshoe easy!$@ DD# Z@ %B~ @~  @ outter,herman easy~  @American General*!2mi w/up 4x1200 loop hill 3mi c/d!0@ DD~ @~ *@ horeshoe, AR!*@ DD~ @~ "@outter, herman easy~ "@ outter,herman<3Kenyan run, felt bad, couldn't breathe but finished!2@ DD~ @~  @ outter,herman easy~ @ outter,herman easy!.@ DD~ @~ @herman easy~ @B91.5mi w/up, 1,500m race(felt real bad, 4th, 3:54, 5mi c/d!)@ DD~  @~ 2@(horseshoe, AR, bayou, horseshoe easy!2@ DD~ @@~ $@ditch++ easy!$@ DD# Y@ %B~ `@~  @outter, herman easy~  @American GeneralcZ2mi w/up, 1loop, 1loop, 2loop, 1loop, 1loop, felt strong(2:01,2:01,4:11,2:02,1:57) 3mi c/d!0@ DD~ @~ *@ditch++!*@ DD# ?@ %rB~ @~  @outter, herman easy~ "@ Rice Track1.5mi w/up, 4x2400 w/ 5min rest(1st at 73's, 2nd-alternate 73's for 800 and 70's for 800, 3rd-alternate laps of 73,70, 4th-70,70,73,73,70,67) 1.5mi c/d!1@ DD# z@ %rB! c1+@ D D  ZkMX@ D ~ @~ "@ horseshoe easy~ "@ AR easy!2@ DD~ @~  @outter, herman easy~ @Klein Collins TrackJA1.5mi w/up, 8x400 w/ 1min rest(60,60,60,61,61,61,61,57) 3.5mi c/d!.@ DD~ @~ 2@(horseshoe, AR, bayou, horseshoe!2@ DD~  @~ $@ditch+ easy!$@ DD# Z@ %B~ @@~ @ outter,herman easy~ @ Rice Track1.5mi w/up, 1200(3:24),1min rest,400(59),4minR,1000(2:43),1minR,300(42),4minR,800(2:07),1minR,200(27),4minR,600(1:26),1minR,100(13), 1.5mi c/d!*@ DD~ `@~ @outter, herman easy~ @outter, herman easy!,@ DD~ @~ @ outter,herman easy~  @ outter,herman;2fartlek,5 x 45 secs fast, 1-2-3-2-1 with 1 min jog!.@ DD~ @~  @ outter,herman easy! @ DD~ @~ @ Tenn. Roads easy~ $@ Tenn. Track3*1.5mi w/up, 1,500(3:52), 2mi c/d, 5mi easy!(@ DD~ @~ 2@(roads in Tenn. around some lake easy!2@ DD~ @~ $@ hilly road easy!$@ DD# V@ %B~  @~ @outter, herman easy~ @Trackf]1.5mi w/up, 1,000(2:37), 6min R, 1,000(2:39), 9min R, 600(1:30), 8min R, 600(1:27), 1.5mi c/d!(@ DD~ @@~ @outter, herman easy~ @ outter,herman easy!*@ DD~ `@~ @outter, herman easy~ @Track|s1.5mi w/up 8 x 400 (60,59,60,60,62,63,65,61) with 1:45, 1:30, 1:15, 1:00, 45 secs, 30 secs, 15 secs rest, 1.5mi c/d!&@ DD~ @~ @ outter,herman easy~ @outter, herman easy!*@ DD~ @~ @KB1.5mi w/up 3x1mile at 5min pace w/ 90sec lap in between, 1.5mi c/d!@ DD~ @~ *@ditch, neighborhood easy!*@ DD~ @~ $@neighborhood, ditch easy!$@ DD# S@ %B~ @~ @ outter,herman easy~ @trackPG1.5mi w/up, 1200(3:02),8min rest, 800(2:03), puked everywhere 1.5mi c/d!%@ DD~  @~ @outter, herman easy~ @ outter,herman easy!+@ DD~ @@~ @outter, herman easy~ @track6-2mi w/up, 8x200 in 29/30 w/ 200m jog, 2mi c/d!(@ DD~ `@~ @outter, herman easy~ @ outter,herman easy!*@ DD~ @~  @ outter,herman easy! @ DD~ @~ @ outter loop easy~ @ Rice Track,#2mi w/up, 1,500 race(3:51), 3mi c/d!"@ DD~ @~ *@ AR,horseshoe.%solid, picked up last couple of miles!*@ DD# S@ %B~ @~ @ outter,herman easy~ @ditch easy!*@ DD~ @~ @trackwn2mi w/up, 3x200 in 27 w/2min rest, 400(54.5)3minR,3x200 in 27,w/2minR, 400(55.4),3minR,3x200(28,27,26) 2mi c/d~ @ditch easy!'@ DD~  @~ @ditch easy~ @ditch easy!(@ DD~ @@~ ? UofH trackwarm up and form work~ @Stanfordeasy run!@ DD# >@ %B~ `@~ @ sofitel hotel easy~ @Stanford Track1(1.5mi w/up, 1500m race(4:46.96), 2mi c/d!@ DD# hv@ %B! fffff'@ D D  T@ D ~ @~ *@+" lake in Cali around Sofitel hotel easy!*@ DD~ @~ $@neighborhood, ella easy!$@ DD#  R@ %B~ @~ @track2mi w/up, 1000(244), 5min rest, 800(206),50m walk,150(19.9),5minR,600(1:30),50m walk, 150(21.0), 5minR, 400(57),walk 50m, 150(20.5),5minR,200(26.5), 2mi c/d~ @ditch easy!(@ DD~ @~ @ditch easy~ @ditch easy!*@ DD~ @~ @ditch easy~ @outter, herman easy!(@ DD~  @~ @ outter loop easy~ @Sam Houston TrackE<1.5mi w/up, 800 race(1:53.68), 1.5mi c/d,400(51.9),2.5mi c/d!"@ DD~ @@~  @ outter,herman easy~ @ golf course easy!.@ DD~ `@~ @ditch easy~ @Trackwn1.5mi w/up, 800(2:00),200m walk/jog in 2min.,600(1:25), 10min. rest, 600(1:29),rest 2min, 200(27.9), 1.5mi c/d!&@ DD~ @~ *@ horseshoe, AR easy!*@ DD# @U@ %B~ @~ @ditch easy~ @"golf course, neighborhood&easy, picked it up at the end!+@ DD~ @~ @ditch easy~ @ditch easy!*@ DD~ @~ @ditch easy~ @trackmd1.5mi w/up, 3 x 600 w/ 4 mins rest @ 1:30; rest 10 mins, "2 x 300 @ 40-41 w/ 4 mins rest, 1/5mi c/d!%@ DD~ @~ @ditch easy!@ DD~  @~ @outter easy~ @track0'1.5mi w/up, 1,500 prelim(3:57), 3mi c/d!!@ DD~ @@~ @outter easy~ !@trackQH1.5mi w/up, 1,500race(3:51),800 c/d, 1.5mi w/up, 5k race(14:55), 1mi c/d!'@ DD~ `@~ $@ditch easy!$@ DD# R@ %B~ @~ @ cypresswood easy~ @ cypresswood easy!*@ DD~ @~ @ cypresswood easy~ @ outter,herman easy!*@ DD~ @~ @ outter,herman easy~ @Trackd[1.5mi w/up, 800 @ 1:56,5minR, 2 x 400 w/ 3 minsR @ 56,5minR, 4x200 in27,28,28,28, 1.5mi c/d!%@ DD~ @~ *@westpark loop+ easy!*@ DD~ @~  @ditch easy! @ DD~  @~ @ neighborhood easy~ @track5,1.5mi w/up, 1,000m time trial(2:26), 2mi c/d!@ DD~ @@~ $@ outter,herman easy!$@ DD# R@ %B~ `@~ @klein oak loops slow~ @ outter,herman solid pace!(@ DD~ @~ @ outter,herman easy~ @Trackd[1.5mi w/up, 600,500,400,300,200,100 w/ 3min rest in 1:27, 1:14, 56, 43, 25.6, 13, 1.5mi c/d!%@ DD~ @~ @outter, herman easy!@ DD~ @~ @outter, herman easy!@ DD~ @~ @ A&M regionalsbY1.5mi w/up, 1,500 prelim(3:54, 5th place, went out slow in 66, closed in 42.3), 1.5mi c/d!@ DD~ @~ @ A&M campus easy!@ DD~  @~ $@ditch easy!$@ DD# L@ %B# ?@ %B~ @@~ @ cypresswood easy~ @ cypresswood!-@ DD# t@ %B! :s9%@ D D  SJ)R@ D ~ `@~ @ditch easy~ @ Rice track~u1.5mi w/up, 1000 @ 2:34, rest 7 mins; 2 x 600 @ 1:29,1:27 w/ 5min rest; 7minR, 3 x 300 at 41,42,40 w/ 3min R, 1mi c/d!%@ DD~ @~ $@Burroughs hill loops69min!$@ DD~ @~ @ Rice TrackSJ2mi w/up, 3x(300 w/1min jog across infield 200),39,27,39,27,38,27, 1mi c/d!@ DD~ @~ @ UofH track,#800w/up, lots of form work, 1mi c/d~ @cypresswood left!$@ DD~ @~ @ neighborhood easy!@ DD~ @~ *@ditch, neighborhood easy, hot out~ @of1.5mi w/up, 4 x 400 at 57.0,57.3,57.2,56.6 w/ 2 mins rest, quad sore had to stop after this, 1.5mi c/d600 @ 32/30/FAST!1@ DD# Q@ %B~  @~ @ditch easy~ @ easy!,@ DD~ @@~ @1.5mi w/up, 1600(4:26), 5min rest, 800(2:04), 5min rest,1600(only did 800 of it in 2:12) 1.5mi c/d, quad sore, hot and humid out!@ DD~ `@~ @.%form work with coach T, strained quad!@ DD~ @ strained quad! DD~ @ strained quad! DD~ @ strained quad! DD~ @ strained quad! DD# 6@ %B~ @~ @ neighborhood really slow, still hurt~ @ neighborhood really slow!@ DD~  @"40minute aqua jog w/ vest~ @"neighborhood, cypresswood slow!@ DD~ @@30min aqua jog w/ vest~ @ neighborhood slow!@ DD~ `@~ @ treadmill decent pace!@ DD~ @~ @ neighborhood easy~ @ meyer park, golf course easy!(@ DD# v@ %rB# K@ %rB~ @~ )@ cypresswood easy!)@ DD! e*@ D D  XG)W@ D ~ @~ @ditch easy~ @ neighborhood easy!,@ DD# P@ %B~ @~ @ditch easy~ "@meyer, bike trails!0@ DD~ @~ @ditch easy~ "@meyer, golf course1(easy, with 20mins at 5:50 pace in middle!0@ DD~  @~ !@+"burroughs hill loop, then 3mi loop 6:30 pace for hill loop~  @!2mi w/up, form work, c/d!(@ DD~ @@~ @ neighborhood easy~ @meyer, golf course easy!,@ DD~ `@~ "@ neighborhood easy~ @meyer, golf course easy!0@ DD~ @~ &@ neighborhood%sore left leg so had to stop!&@ DD~ @~ *@"neighborhood, ditch, ella!*@ DD# X@ %B~ @~  @ neighborhood easy~  @ neighborhood easy!0@ DD~ @~  @ neighborhood easy~  @ neighborhood easy!0@ DD~ @~  @Burroughs soccer loops0'first 3mi-6:20 pace, last 2mi-6:10 pace~  @ neighborhood easy!0@ DD~  @~  @ neighborhood easy~  @Burroughs park-$3mi w/up, 2mi of form work, 3mi easy!0@ DD~ @@~  @neighborhood, ella easy~  @ neighborhood easy!0@ DD~ `@~ 1@"neighborhood, cypresswoodD;easy, 3mi at 17min for fun run, then continued for long run!1@ DD~ @~ $@ neighborhood easy!$@ DD# Z@ %B~ @~  @ neighborhood easy~  @cypresswood left easy!0@ DD~ @~ @ UofH=4form work, 5x400s in 62-70 full rest working on form~ "@ditch easy!,@ DD~ @~  @ditch easy~ "@Klein Oak, NorthamptonI@solid, had to pace a 5:23 mile for KO guys 2mi time trial at end!1@ DD~ @~  @ditchsolid~ "@cypresswood, ella really easy!1@ DD~  @~ "@#ditch, gabe's neighborhood easy~  @ cypresswood easy!1@ DD~ @@~ 1@'cypresswood left, neighborhood easy!1@ DD~ `@~ $@ditch easy!$@ DD# [@ %B~ @~ "@cayman island road easy~ @cayman island road achilles sore!,@ DD~ @~ $@cayman island road easy!$@ DD~ @~  @cayman island road easy~ "@cayman island road easy!1@ DD~ @~  @cayman island road easy~ "@cayman island road easy!1@ DD~ @~  @cayman island road easy~ "@cayman island road easy!1@ DD~  @~ $@ditch!$@ DD~ @@~ 0@=4ella for 35min, treadmill for 1hour, ditch for 20min!0@ DD# @Y@ %B~ `@~ !@ burroughs3mi loops and 2mi loop~ !@!ditch, ella, cypresswood!1@ DD~ @~  @ burroughs3*2mi w/up, played tag fartlek game, 3mi c/d~ $@ cypresswood easy!2@ DD~ @~  @ditch easy~  @glennloch golf course+"solid pace, picked it up last mile!0@ DDF      ~ @~  @ditch easy~ "@meyer, golf course1(solid pace, timed last 1.5mi at 6:20pace!1@ DD~ @~ @ UofH;23.5mi w/up, form work, 100's and 200's, 1.75mi c/d~ "@ cypresswood*!easy, picked it up for middle 2mi!0@ DD~ @~ 1@/&cypresswood, golf course, neighborhood easy!1@ DD~  @~ $@meyer, golf course%good run, finished 5:50 mile!$@ DD# [@ %B~ @@~ "@burroughs 3mi loops6:30's, 6's, 6:30's~  @ditch easy!1@ DD~ `@~ "@ cypresswood easy~  @meyer, golf course8/started slow, picked it up to low 5's last mile!1@ DD~ @~ @ UofH%3mi w/up, form work, 3mi c/d!@ DD~ @~ "@ burroughs 3mi loops~  @ neighborhood easy!1@ DD~ @~ "@  cypresswood easy~  @  cypresswood5 ,15min w/up, fartlek(6x2hard,2easy) 15min c/d! 1@ D D #  ?@ % B~ @~ 1@ ditch, neighborhood easy! 1@ D D #  p}@ % B!  c1c.@ D  D    ZkZ@ D  ~ @~ $@ meyer, golf course  decent pace! $@ D D #  Y@ % B~  @~ !@  burroughsN E800m w/up, 3mi in 16:45, 15min of up and down sand hill, 3mi in 17:59~ %@  cypresswood easy! 3@ D D ~ @@~ @  burroughs. %really easy, 6 fast strides afterword~ "@  cypresswood easy! 0@ D D ~ `@~ %@ burroughsNE800m w/up, 10mi hill loop, 32min first 5mi, then really easy next 5mi~ @ neighborhood easy!2@ DD~ @~ "@ditch easy~  @ neighborhood easy!1@ DD~ @~ "@burroughs 3mi loops5,first 30min, surge every 5min for 30sec fast~ "@ neighborhood easy!2@ DD~ @~ 1@burroughs and road easy 2hours!1@ DD~ @~ @burroughs at 2:30pm#3mi w/up, form work, hills~ #@ neighborhood easy!-@ DD# ^@ % B~ @~ $@ cypresswood decent pace!$@ DD~  @~ "@Rim Trail in snowmassreally hilly, tough~  @aspen easy!1@ DD~ @@~ "@ cemetary laneE<some gradual hills, 6min pace on way out, 6:40's on way bacl~  @rio grande trail easy!1@ DD~ `@~ "@conundrum trail%hilly on way out, solid pace~  @ cemetary lane easy!1@ DD~ @~ "@!Nature Trail in Snowmass"tough trail, hilly, tired~  @ cemetary lane real easy!1@ DD~ @~ 1@Aspen gravel road8/all gradual up and down hills, easy pace though!1@ DD~ @~ $@ Aspen, Rio Grande trailreal easy, minor hills!$@ DD# @Z@ %B~ @~ $@Garden of the Gods really hilly~ @ CO. Springs gravel path easy!1@ DD~ @~ "@ Co. Springs gravel path easy~  @ neighborhood decent pace!1@ DD~  @~ "@ cypresswood easy~  @ neighborhood easy!1@ DD~ @@~ "@ditch easy~  @ KC easy!1@ DD~ `@~ "@ neighborhood easy~  @ neighborhood easy!1@ DD~ @~ 1@!cypresswood, golf course easy!1@ DD~ @~ $@  cypresswood easy! $@ D D #  \@ % B!"#$%&'()*+,-./0123456789:;<=>?@~ !@~ ! @!outter, herman! solid pace~ !"@ !AR! solid pace!!1@ D!D!~ "@~ "*@" AR, horseshoe" decent pace!"*@ D"D"~ #@~ # @#outter, herman #easy~ #"@# horseshoe# decent pace!#1@ D#D#~ $ @~ $$@$outter, North, South$1mi w/up, 30min out, then back kenyan run, 5:05-5:10 first 2miles, then slowed way down because I had to wait since we did it in partner, 1mi c/d~ $@$ outter,herman)$ 1mi w/up, strength, 6mi run easy!$1@ D$D$~ %@@~ %"@% outter,herman %easy~ % @% horseshoe %easy!%1@ D%D%~ &`@~ &1@&Sam Houston State Park&easy, sprained ankle!&1@ D&D&~ '@~ '$@'outter, horseshoe'easy, strength work!'$@ D'D'#' [@ %!'B~ (@~ ( @(outter, herman (easy~ ("@( horseshoe (easy!(1@ D(D(~ )@~ )"@) Academy Run)tired, decent pace~ ) @) horseshoe)easy, tired, strength!)1@ D)D)~ *@~ *@*outter, herman *easy~ *$@*Macgregor parkG*>3mi w/up, 2mi(9:36) didn?t run 2nd 2mi b/c ankle hurt, 5mi c/d!*.@ D*D*~ +@~ +"@+outter, herman +easy~ + @+ horseshoe +easy!+1@ D+D+~ , @~ , @,outter, herman ,easy~ ,"@,outter, north/southS,J30min out easy, indian run back felt easy until last 800 we started flying!,1@ D,D,~ -@@~ -1@ -Lake Houston State park- solid pace!-1@ D-D-~ .`@~ .$@.neighborhood, ella .easy!.$@ D.D.#. [@ %(.B~ /@~ /"@/St. Thomas hill loopg/^3mi w/up, 5min up and down hill, 1x3min hard, 2min medium, stomach felt bad, so I jogged 35min~ /@/outter, inner loopsa/X1.5mi w/up, 1mi 4:48, 2min jog, 800(2:20), 2min jog, 2x3min hard w/ 2min easy, 12min c/d!/.@ D/D/~ 0@~ 0"@0 outter,herman 0easy~ 0@0 outter,herman 0easy!00@ D0D0~ 1@~ 1 @1outter, herman 1easy~ 1@ 1400 grass loops at rice>152mi w/up 8x400(68-69) w/ 200(42-44) recovery, 2mi c/d!1.@ D1D1~ 2@~ 2"@2 outter,herman 2easy~ 2@2outter, herman 2easy!2.@ D2D2~ 3@~ 3"@3outter, herman 3easy!3"@ D3D3~ 4 @~ 4$@ 4RiceN4E1.5mi w/up, 4k race(2nd,11:13, stomach problems)4mi c/d, then 2mi c/d!4$@ D4D4~ 5@@~ 5$@ 5AR5 solid pace!5$@ D5D5#5 V@ %/5B~ 6`@~ 6"@6outter, herman 6easy~ 6"@6St. Thomas bayou63mi w/up, 5min up and down hills, 3x3loops w/ 1loop fast recover, 5min up and down hills, 2mi c/d?finished it okay but stomach upset!62@ D6D6~ 7@~ 7"@7 outter,herman 7easy~ 7 @7 horseshoe 7easy!71@ D7D7~ 8@~ 8*@8 horeshoe, AR 8easy!8*@ D8D8~ 9@~ 9 @9herman miller hillS9J20min w/up, 6x1000m w/ 2min rest (2:57,2:50,2:51,2:51,2:50,2:47) 11min c/d~ 9"@9 outter,herman 9easy!91@ D9D9~ :@~ :"@: outter,herman :easy~ : @:burroughs park :easy!:1@ D:D:~ ;@~ ;1@ ;Lake Houston State park; decent pace!;1@ D;D;~ < @~ <$@< ditch, track*<!8mi easy, 2mi of form work(400's)!<$@ D<D<#< @[@ %6<B~ =@@~ ="@=outter, herman =easy~ =$@ =herman, grass hill loop=2mi w/up, Ball Buster, 2mi(9:52), 7min R, 1mile(4:45), 45sec R(4:48), 5min R, 4x800 w/ 45sec R (2:20, 2:22, 2:21, 2:11) 2mi c/d!=3@ D=D=~ >`@~ >"@>outter, herman >easy~ > @>outter, herman >easy!>1@ D>D>~ ?@~ ?*@? horseshoe, AR ?easy!?*@ D?D?~ @@~ @$@@ outter, roads8@/1mi w/up, 8mi kenyan run (21:20 last 4) 1mi c/d~ @@@ outter,herman @easy!@1@ D@D@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`~ A@~ A"@A outter,herman Aeasy~ A @Aoutter, herman Aeasy!A1@ DADA~ B@~ B1@B memorial park Beasy!B1@ DBDB~ C@~ C$@Coutter, herman Ceasy!C$@ DCDC#C [@ %=CB~ D @~ D"@Doutter, herman Deasy~ D*@DSt. Thomas bayouD3mi warmup, 1mi(4:47),5min rest, 1mi(4:50),400jog(1:36), 1mi(5:01),400(1:39),1mi(5:10),1:30standing rest, 1mile(4:52), 1mile jog back to start, 5min of hills, 2mi c/d)!D6@ DDDD~ E@@~ E"@Eoutter, herman Eeasy~ E @E horseshoe Eeasy!E1@ DEDE~ F`@~ F"@QFHoutter, herman, 4x400 in 67 w/ 200 in 41 recovery, then stomach problems!F"@ DFDF~ G@~ G"@Goutter, herman Geasy!G"@ DGDG~ H@~ H@H neighborhoods Heasy~ H@Hto klein collins Heasy!H(@ DHDH~ I@~ I1@Iditch, neighborhood Ieasy!I1@ DIDI~ J@~ J"@'Jditch, form work acceletations Jeasy!J"@ DJDJ#J W@ %DJB~ K@~ K"@K outter,herman Keasy~ K"@Kinturmural fields{Kr2mi w/up, 4x1.5mi alternating paces(7:19,7:17(2:29,2:19,2:29),7:11(74,70,73,69,74,70),7:08(2:21,2:27,2:19) 1mi c/d!K2@ DKDK~ L @~ L"@Loutter, herman Leasy~ L @Loutter, herman Leasy!L1@ DLDL~ M@@~ M*@M horeshoe, AR Measy!M*@ DMDM~ N`@~ N%@N bayou rightCN:17min w/up, fartlek(5x4min hard with 3min easy), 17min c/d~ N @Noutter, herman Neasy!N2@ DNDN~ O@~ O"@O outter,herman Oeasy~ O@O outter,herman Oeasy!O0@ DODO~ P@~ P2@*P!horeshoe, AR,Scott Str, horseshoeP decent pace!P2@ DPDP~ Q@~ Q$@Q treadmill Qeasy!Q$@ DQDQ#Q [@ %KQB~ R@~ R&@RSt. Thomas hill loopVRM3mi w/up, 5x1mile with 1:35 400recovery jog(4:52,5:03,5:09,5:15,5:03) 2mi c/d~ R@R ditch loop Reasy!R2@ DRDR~ S@~ S"@S ditch loop Seasy~ S @Soutter, herman Seasy!S1@ DSDS~ T @~ T"@Toutter, herman Teasy~ T @ Toutter, grass 400m loopUTL2.5mi w/up, 8x400 in 68 with 200 jog in 41 recovery (13:48 total), 2.5mi c/d!T1@ DTDT~ U@@~ U"@U horseshoe Ueasy!U"@ DUDU~ V`@~ V@V outter,herman Veasy~ V@VArkansas Veasy!V"@ DVDV~ W@~ W&@WArkansas6W-2mi w/up, 10k race(29:50, 5th place), 3mi c/d!W&@ DWDW~ X@~ X"@Xoutter, herman Xeasy!X"@ DXDX#X V@ %RXB~ Y@~ Y*@Y horeshoe, AR Yeasy!Y*@ DYDY~ Z@~ Z"@Z outter,herman Zeasy~ Z @Z horseshoe Zeasy!Z1@ DZDZ~ [@~ ["@[ outter,herman [easy~ ["@[ IM fields[2mi w/up, ball buster, 2mi(10:04), 7min R, 1mile(4:48), 45sec R(4:46), 5min R, 4x800 w/ 45sec R (2:23, 2:25) stomach hurt so stopped, 2mi c/d![2@ D[D[~ \ @~ \"@\ outter,herman \easy!\"@ D\D\~ ]@@~ ]@]outter, herman ]easy~ ] @] north/south"]kenyan run(20:38 for 4mi)!],@ D]D]~ ^`@~ ^1@^ memorial park ^easy!^1@ D^D^~ _@~ _ @_ ditch loop _easy~ _?_ form work _easy!_"@ D_D_#_ @X@ %Y_B_ In the morning I ran 8miles pretty easy along the ditch loop. I watched some sports the rest of the day and then did some form work in the afternoon. After dinner, I drove back down to the apartment.~ `@~ `"@` outter,herman `easy~ `$@`bayou~`u3mi w/up, fartlek(1length hard, 1length easy, 2lengths hard, 1 easy, 3 hard, 1 easy, 2 hard, 1 easy, 1 hard, 2mi easy!`3@ D`D`` In the morning I ran 9miles pretty easy. That afternoon we had a 1 loop, 2loop, 3, 2, 1 fartlek that went pretty well. It was pretty short and all but still tough and a solid workout.abcdefghijklmnopqrstuvwxyz{|}~~ a@~ a"@a outter,herman aeasy~ a@a North/South aeasy!a0@ DaDaia `In the morning I ran 9miles with Marcel. That afternoon I had to go see a doctor about my stomach problems. Apparantly I have to have something stuck down into my stomach to take a look around and see what's messing everything up. I get to have this do]2 3K 4w6S;89G';R=>AX?ACG~ b@~ b"@b outter,herman beasy!b"@ DbDbb I slept in this morning and really didn't do too much all day. In the afternoon I ran 9miles pretty easy with the guys and that's about it.~ c@~ c"@c outter,herman ceasy!c"@ DcDccc ZIn the morning I ran 9miles with all of the guys. After that I went to my classes and then packed. We left at 3 to make the long drive to Ruston, Louisiana. The drive wasn't too bad as I watched some Family Guy and the movie the Day After Tommorow to k]2 3K 4w6S;89G';R=>AX?A~ d @~ d@d Ruston, LAdjogged the course!d@ DdDdjd aI slept in for a bit this morning. Then at 11 we went to jog 7miles on the course. The course was surprisingly hilly and had a bit of concrete on it but it seemed like an interesting course at least. After the run we went and grabbed some lunch at Subw]2 3K 4w6S;89G';R=>AX?ACGzE$FC!IJrLMzNz.P LQ R T TUuV3UXZ;\LI__ac |eg38uv<xzbQ{7|Y~{`ր8~ e@@~ e$@e Ruston, LA/e&2mi w/up, 5mi race(4th,25:04), 3mi c/d!e$@ DeDee We woke up at 6:15 this morning and sat around for a bit before heading to the course. The race was a pretty strange one. We went out extremely slow and crossed the mile at like 5:10ish and were about 15seconds behind the leaders at this point. I final]2 3K 4w6S;89G';R=>AX?ACGzE$FC!IJrLMzNz.P LQ R T TUuV3UXZ;\LI__ac |eg38uv<xzbQ{7|Y~{`ր8Gf̓/_$8v׉ZČ HƏ 7 V |T]\Ԡ0n K^xys'A~ 7QSm)/~ f`@~ f$@f horseshoef decent pace!f$@ DfDf#f T@ %`fBVf MI tried to sleep in a bit this morning but thanks to the extra hour I woke up pretty early. The rest of the day I was just lazy and watched football for most of the day. In the afternoon I ran 10miles with Kate and Scott. That night, Elizabeth baked us]2 3K 4w6S;89G';R=>AX?~ g@~ g*@g outter herman geasy!g*@ DgDg~ h@~ h"@houtter, herman heasy~ h @h outter herman heasy!h1@ DhDh~ i@~ i"@ioutter, herman ieasy~ i$@i herman parki2mi w/up, 5x2000 w/ 4min rest, alternating paces(6:06,6:00(2:26, 69,2:24),6:01(74,70,74,69,72),5:52(69,74,67,75,65),5:43(2:19,75,2:08))!i3@ DiDi~ j@~ j"@joutter, herman!j"@ DjDj~ k@~ k"@koutter, herman keasy!k"@ DkDk~ l @~ l*@lditch, neighborhood leasy!l*@ DlDl~ m@@~ m$@ mtreadmill, neighborhood1m(3mi on treadmill with 2mi hard, 7mi easy!m$@ DmDm#m V@ %gmB~ n`@~ n"@n outter,herman neasy~ n @n horseshoe neasy!n1@ DnDn~ o@~ o @ ooutter, front of schoolRoI3mi w/up, 1600,1200,800,400(4:42, 3:26, 2:13, 63) w/ 3min rest, 2.5mi c/d!o @ DoDo~ p@~ p"@poutter, herman peasy~ p @poutter, herman peasy!p1@ DpDp~ q@~ q"@qoutter, herman qeasy!q"@ DqDq~ r@~ r@routter, herman reasy~ r@rWaco Golf Course reasy!r"@ DrDr~ s@~ s$@sWaco Regionals0s'2mi w/up, 10k race(5th, 30:03), 2mi c/d!s$@ DsDs~ t @~ t"@t outter,hermant solid pace!t"@ DtDt#t S@ %ntB~ u@@~ u*@u AR,horseshoe ueasy!u*@ DuDu~ v`@~ v"@voutter, herman veasy~ v @%voutter, herman, neighborhood veasy!v1@ DvDv~ w@~ w"@wherman gravel loopw3mi w/up, 2x1mile w/ 30sec rest in between, 2min rest after, 2x800 w/ 30sec rest, 3min rest, 2x400 w/ 30sec rest, (4:41,4:43, 2:16,2:17,66,64), 2mi c/d!w"@ DwDw~ x@~ x"@xoutter, herman xeasy!x"@ DxDx~ y@~ y"@y horseshoe yeasy!y"@ DyDy~ z@~ z"@z horseshoez decent pace!z"@ DzDz~ {@~ {@{Indiana golf course {easy~ {@{ jogged course!{"@ D{D{#{ R@ %u{B~ | @~ | @|Terre Hautte Indiana?|62mi w/up, 10k race, horrible cramped up, side stitches!| @ D|D|~ }@@!} D}D}~ ~`@!~ D~D~~ @~ "@outter, herman really easy!"@ DD~ @~ "@ cypresswood easy!"@ DD~ @~ "@ neighborhood really easy!"@ DD~ @~ "@ Meyer park decent pace!"@ DD# F@ %|B~ @~ @outter, herman easy~ "@ horseshoe easy!0@ DD~  @~ @outter, herman easy~ "@ horseshoe easy!0@ DD~ @@~ @outter, herman easy!@ DD~ `@~ "@outter, herman easy~  @ horseshoe easy!1@ DD~ @~ "@outter, herman easy~ "@outter, herman%easy, 3:56 manor to gym w/up!2@ DD~ @~ "@ Memorial Park easy!"@ DD~ @~ $@ neighborhood easy!$@ DD# @W@ %B~ @~ $@ St. Thomas>53mi w/up, 5x2min hard with 2min easy fartlek, 3mi c/d~ @ neighborhood easy!1@ DD~ @~ "@ neighborhood easy~ @ Klein Oak*!easy run, plus hills, and strides!.@ DD~  @~ "@ Treadmill easy~ "@ horseshoe easy and 4x100m strides!2@ DD~ @@~ "@outter, herman easy~ @ Rice trackMD3mi w/up, 2 x (3 x 300 w/ 3 mins) 10 mins b/t sets in 41sec, 2mi c/d!.@ DD~ `@~ "@outter, herman easy~  @ neighborhood easy!1@ DD~ @~ 1@"outter, herman, horseshoe easy!1@ DD~ @~ $@outter, herman easy!$@ DD# @[@ %B~ @~ "@outter, herman easy~  @American General.%3mi w/up, 6xabout 2min loops, 2mi c/d!1@ DD~ @~ "@ditch easy~ "@ neighborhood easy!2@ DD~ @~ "@ditch easy~ @ Rice>53mi w/up, 4x150m(18sec) w/250m walk recovery, 2mi c/d!.@ DD~  @~ "@outter, herman easy~  @ neighborhood easy!1@ DD~ @@~ 1@ cypresswood easy!1@ DD~ `@~ "@ditch easy~  @ deck of ship 6:30 pace!1@ DD~ @~ $@ treadmill easy!$@ DD# [@ %B~ @~ "@deck, treadmill easy~  @San Juan roads easy!1@ DD~ @~ *@St. Maarten roadseasy, extremely hilly!*@ DD~ @~ "@ treadmill easy~  @ treadmill easy!1@ DD~ @~  @ treadmill easy~ "@Nassau, Bahamas easy!1@ DD~  @~ $@ Sealy roadscold, snowing, easy!$@ DD~ @@~ 1@ cypresswoodXOeasy but with 3miles at 5:40 pace starting at 1:10, then back down to 7min pace!1@ DD~ `@~ "@ditch easy~  @ golf course easy!1@ DD# [@ %B~ @~ "@ditch+ easy~  @neighborhood,ellae\2mi w/up, fartlek 6x2min hard with 2min easy, hard pace about 4:40, easy about 7min, 3mi c/d!1@ DD~ @~ *@ditch++ easy!*@ DD~ @~ "@ditch easy~  @ neighborhood easy!1@ DD~ @~ "@ditch easy~  @ditch easy!1@ DD# v@ %6B~ @~ "@ditch easy~ @ UofH track,#1mi w/up, 2mi of form work, 2mi c/d!,@ DD# @ %6B! 7v*@ D D  0 IW@ D ~  @~ &@C:KC track for new years mile(5:12), then ditch in afternoon easy!&@ DD~ @@~ 1@ memorial park easy!1@ DD# Z@ %B~ `@~ "@ditch easy~ $@ Klein CollinsE<2.5mi w/up,12x300 (45-47) w/ 300m jog recovery(1:30) 3mi c/d!3@ DD~ @~ "@ditch easy~ @ memorial park,#1mi w/up, 3mi of form work, 1mi c/d!,@ DD~ @~ "@ditch easy~  @ neighborhood easy!1@ DD~ @~ "@ditch easy~  @ treadmill easy!1@ DD~ @~ "@ditch easy~ @ memorial park/&2.5mi w/up,1.5mi of form work, 2mi c/d!.@ DD~ @~ 1@5,cypresswood, bike ditch loop, spring cypress easy!1@ DD~  @~ $@ditch easy!$@ DD# @[@ %B~ @@~ "@ditch easy~  @ neighborhood2)fartlek,4,3,3,2,2,2,1,1,1,1 w/ equal rest!1@ DD~ `@~ *@ditch, neighborhood easy!*@ DD~ @~ "@ outter,herman easy~ @XO2.5mi w/up, 1200,800,600,400,200 w/ 3min rest (3:18, 2:05, 1:31, 56,26) 2mi c/d!.@ DD~ @~ "@ outter,herman easy~  @ horseshoe easy!1@ DD~ @~ "@ outter,herman easy~ @i`2.5mi w/up, 3x300(50fast,150 cruise(coming through 200 in 26-27)100 fast) full recovery, 2mi c/d!,@ DD~ @~ 1@ memorial park solid pace!1@ DD~ @~  @ cypresswood easy! @ DD# @Y@ %B~  @~ "@ditch easy~ "@track2.5mi w/up, 3x2k w/5min rest, varying paces, first one 5:46(70,66,71,66,71) 2nd,5:37(63,70,66,71,66) last one 5:32(65,68,71,66,62) 2.5mi c/d!2@ DD~ @@~ "@outter, north/south easy~  @ outter,herman easy!1@ DD~ `@~ "@ outter,herman easy~ @track#2.5mi w/up, 4x600, 2mi c/d!.@ DD~ @~ @ outter loop easy~ @ outter,herman easy!"@ DD~ @~ @ UofH trackH?1.5mi w/up 800(1:55.6) 1mi c/d, 1mi w/up, 1200(3:05), 1.5mi c/d!@ DD~ @~ 1@3*horseshoe,AR,scott street, horseshoe, back easy!1@ DD~ @~ "@!"@ DD# V@ %B~ @~ "@outter, herman easy~ @NE2.5mi w/up, 8x400 w/ 200 recovery(400 in 65-66, 200 in 42-43) 2mi c/d!0@ DD~  @~ *@ AR, horseshoe easy!*@ DD~ @@~ "@ outter,herman easy~ @yp2.5mi w/up, 250(30.0(through 200 in 23.6),500 in 67(through 400 in 52.9), 250(31.1, through 200 in 24.1) 2mi c/d!-@ DD~ `@~ "@ horseshoe easy!"@ DD~ @~ "@~ "@!2@ DD~ @~ 1@$outter, herman, north/south easy!1@ DD~~ @~ "@ north/South easy!"@ DD# @X@ %B~ @~ "@outter, herman easy~ @ZQ2.5mi w/up,5x1000 w/ 2:30 rest in 2:51,2:51,2:46,2:45,2:39, cold and wet, 1mi c/d!0@ DD~ @~ *@ AR, horseshoe easy!*@ DD~  @~ "@outter, herman easy~ "@outter, herman easy!2@ DD~ @@~ @trackw2.5mi w/up 3 x (600, 4 mins rest, 400, 3 mins rest, 200) 5 mins b/t sets (1:32,58,28)(1:29,57,27)(1:27,57,27) 2.5mi c/d!@ DD~ `@~ @outter, herman easy~ @outter, herman easy!$@ DD~ @~  @ UofH track1(1.5mi w/up, 800m race(1:53.7), 1.5mi c/d~  @ UofH track/&1.5mi w/up, 800m race(1:55), 1.5mi c/d!@ DD~ @~ $@horseshoe, outter loop easy!$@ DD# @T@ %B~ @~ "@outter, herman easy~ "@tracki`2.5mi w/up, 8x700(2:02-2:03, last one in 1:52)alternating 100m jog and 300m jog rests, 1.5mi c/d!2@ DD~ @~ $@ horseshoe easy!$@ DD~ @~ "@ outter,herman easy~ @outter loop, track$2.5mi w/up, strides 1mi c/d!*@ DD~  @~ @arkansas roads easy!@ DD~ @@~ @arkansas easy~ @arkansas track2)2mi w/up, 1mi race(4:04.4 split), 2mi c/d! @ DD~ `@~ @arkansas easy~ @arkansas track*!2mi w/up, 1mi race(4:06), 3mi c/d!"@ DD~ @~ *@ horseshoe, AR easy!*@ DD# @S@ %B~ @~ "@outter, herman easy~  @outter, herman easy!1@ DD~ @~ @outter, herman easy~ @trackw2.5mi w/up, 800(1:59), 6min rest, 2x400(56,56) w/ 4min rest,6min rest, 4x200 w/ 2min rest (26.3,26.4,26.6,26.1) 2mi c/d!&@ DD~ @~ *@ AR, horseshoe easy!*@ DD~ @~ $@ horseshoe easy!$@ DD~  @~  @outter, herman easy~ @track2.5mi w/up, 4x400 w/ 5min rest, (60,57,54,55) (1st one-60sec, 2nd-300 @45 then go, 3rd- 200 @ 30, go 4th- 100 @ 15, go, 2mi c/d!+@ DD~ @@~ $@outter, herman,#1mile w/up, 8mi kenyan run, 1mi c/d!$@ DD~ `@~ $@ditch easy!$@ DD#  U@ %B~ @~ "@outter, herman easy~ @trackvm2mi w/up, 1mile(4:30),3min rest, 200(30,200 jog, 200(30, 3min rest, 1mile(4:13 w/ 63,69,62,59 splits, 2mi c/d!.@ DD~ @~ $@ horseshoe easy!$@ DD~ @~  @ outter herman easy~ @track4+2mi w/up, 6x200(27,30,26,30,26,30), 2mi c/d!*@ DD~ @~ @ boise roads easy!@ DD~ @~ @boise easy~ @ boise roads easy!$@ DD~  @~ @boise easy~ &@trackaX2mi w/up, 1mile race(4:10(2:12,1:57 splits), 2mi c/d, 2mi w/up, 3000 race(8:33), 2mi c/d!*@ DD~ @@~ *@ boise river easy!*@ DD# @T@ %B~ `@~ @ outter loop easy~ "@ horseshoe!(@ DD~ @~ @ neighborhoods easy~ @trackcZ3mi w/up, 2x600(fast,cruise,fast, 27,31,29 for first one, 27,29,27 for second one) 2mi c/d!$@ DD~ @~ @ outter loop easy~ "@ horseshoe easy!*@ DD4~ @~  @outter, herman easy! @ DD~ @~ @seattle #4mi w/up, strides, 1mi c/d!@ DD~ @~  @seattle /&1.5mi w/up, 1mi race(4:03.34), 1mi c/d! @ DD~  @~ "@seattle easy!"@ DD# @N@ %B~ @@~  @ north/ south easy~ @ neighborhood easy!,@ DD~ `@~  @ ditch loop easy~ @ neighborhood easy!,@ DD~ @~  @ ditch loop easy~ @ KO1mi w/up, 3 sets of 3min hard,3E,2H,2E,1H, 1 lap walk in between sets. 1st 3, crossed the 1k in 248, 2nd 3-2:45, 3rd 3-2:46, 1st 2 -finished 730m, 2nd-730m, 3rd-750m, 1st 1-60, 2nd-59, 3rd-59, EXTREMELY WINDY, 1.5mi c/d!.@ DD~ @~  @ ditch loop easy~  @ golf course easy!0@ DD~ @~  @!burroughs 5mi hill loopsSJ10min of up and down sand hill, 5mi fartlek, hard up hills, easy rest, c/d~  @track3*1.5mi w/up, 8x200 working on form, 1mi c/d!'@ DD~ @~ *@ AR,horseshoe easy!*@ DD~ @~ $@ditch easy!$@ DD# `W@ %B~  @~  @outter, herman easy~ &@outter loop, trackXO4mi w/up, 20x200 (1st 12 at 30-31, last 8 at 28-29 w/ last one at 26.6, 4mi c/d!3@ DD~ @@~ *@ AR/horseshoe easy!*@ DD~ `@~ @outter, herman easy~ @tracke\3mi w/up, 4x200(27) w/ 2min rest, 5min rest, 2x200(26) w/ 2min rest, hamstring sore, 1mi c/d!(@ DD~ @~ "@ horseshoe easy!"@ DD~ @~  @outter, herman easy~  @ditch easy!0@ DD~ @~ 1@neighborhood, ditch easy!1@ DD~ @~ $@ neighborhood easy!$@ DD# X@ %B~ @~  @outter, herman easy~ &@!outter,herman, horseshoeH?3mi w/up, fartlek 3x5min w/ 4min easy, then 800(66,60), 2mi c/d!3@ DD~  @~ *@ horseshoe, AR easy!*@ DD~ @@~  @outter, herman easy~  @ outter, trackja3mi w/up, 2 sets of 4x400 w/ 1min rest, 4min rest in between sets(59,60, finished in 58), 3mi c/d!0@ DD~ `@~ "@ horseshoe easy!"@ DD~ @~  @outter, herman easy~ @ track, outter>54mi w/up, 6x100 w/ 100m walk rest(12.2-12.6), 2mi c/d!,@ DD~ @~ 1@"ahorseshoe, AR, horseshoe easy!1@ DD~ @~ $@ cinco ranch easy!$@ DD# X@ %B~ @~  @outter, herman easy~ @trackWN2mi w/up,1600,6min R, 1200, 5minR, 800, 5minR, 400 (4:21,3:11,2:01,56) 2mi c/d!-@ DD~ @~ *@ AR, horseshoe!*@ DD~  @~  @outter, herman easy~ "@ horseshoe easy!1@ DD~ @@~  @ outter loop easy! @ DD~ `@~ @track@72mi w/up, paced 5k for 3600(through 32 in 9:05) 2mi c/d!@ DD~ @~ @track*!2mi w/up, tripped in 800, 4mi c/d!@ DD~ @~ *@ horseshoe easy!*@ DD# `S@ %B      ~ @~  @outter, herman easy~ &@outter loop, trackTK1mi w/up,8mi kenyan (5:21,5:29 on outter loop, 4:52, 4:41 on track) 2mi c/d!3@ DD~ @~ *@ horseshoe, neighborhood easy!*@ DD~ @~  @outter, herman easy~ @trackul3mi w/up, 800(201),2min R, 400(59),1min R, 200(29),30sec R,200(30), 10min R,400(61),2minR,400(53.1), 2mi c/d!-@ DD~  @~ "@ horseshoe easy!"@ DD~ @@~  @outter, herman easy~ @trackXO3mi w/up, 300(38.9),2min R, 200(25.8),10min R, 300(38), hamstring hurt, 1mi c/d!)@ DD~ `@~ 1@ AR,horseshoe, Scott st. easy!1@ DD~ @~ $@outter, herman!$@ DD# W@ %B~ @~  @outter, herman easy~ "@outter, herman easy!1@ DD~ @~ @j a3mi w/up, 1600(4:24), 3min rest, 2x200(29) w/ 200 jog, 3min rest, 400(61) hamstring hurt, 1mi c/d! @ D D ~ @~ @ outter, herman easy~  @ outter, herman easy! .@ D D ~ @~ @ outter, herman easy~ @ Mt. Sac easy! $@ D D ~  @~ @  Mt. Sac track4 +2mi w/up, 1500m race(3:53, (59,201) 1mi c/d! @ D D ~ @@~ @ California roads  easy 30min! @ D D ~ `@~ @ Mt. Sac track6-2mi w/up, 1mi race(4:10, (59,159,303) 1mi c/d!@ DD# N@ %B~ @~ *@ AR, horseshoe solid pace!*@ DD~ @~ @ north/south easy~ @trackvm1.5mi w/up, 800(1:59), 10min rest, 12x300 w/100m walk(1st 4 @ 47-48, 2nd 4 @45-46, 44,42,41.3,41.1, 1.5mi c/d!&@ DD~ @~ @outter, herman easy~  @ north/south easy!.@ DD~ @~ @roads easy~ "@herman2.5mi w/up, 5x1000m w/ 95sec 400m jog recovery at barying paces (1st-even, 2nd-slow 400,fast200,slow400, 3rd-alternate 200s slow,fast, 4th-alternate 200s fast,slow, 5th-fast 400, slow 200, fast 400) 1.5mi jog, 4x200(29,29,28,27) w/ 200 walk, 1mi c/d!(@ DD~ @~ @ outter, roads easy~ ?track warmed up!@ DD~  @~ @ LSU track(1.5mi w/up, 1500(3:51), 3mi c/d!@ DD~ @@~ *@outter, horseshoe easy!*@ DD# R@ %B~ `@~ @outter, herman easy~ @outter, herman easy!*@ DD~ @~ @ neighborhood easy~ @SJ2.5mi w/up, 10x300(avg44-45) w/45sec rest, 6min rest, 800(1:58), 1.5mi c/d!"@ DD~ @~ @ outter loop easy~ @outter, North/South easy!&@ DD~ @~ @ neighborhood easy~ @outter.%4mi, 6x200 @30 w/ 200 walk, 1.5mi c/d!"@ DD~ @~ @ neighnorhood easy~ @track"warmed up and did strides!@ DD~ @~ @track-$1.5mi w/up, 1500 race(3:51), 3mi c/d!@ DD~  @~ (@ outter, AR solid pace!(@ DD# P@ %B~ @@~  @ditch easy~ @ neighborhood easy!*@ DD~ `@~ @outter easy~ @>52.5mi w.up, 3xmile, rest 1min,400, rest 5min, 1mi c/d!(@ DD~ @~ @outter easy~ @outter, herman easy!(@ DD~ @~ @ outter, herman easy! @ D D !"#$%&'()*+,-./0123456789:;<=>?@~ !@~ !@!outter, herman !easy!!@ D!D!~ "@~ "@" UofH trackK"B1.5mi w/up, 1500 race(bad), 1.5mi c/d, 1mi w/up, 400(bad), 1mi c/d!"@ D"D"~ #@~ #$@# treadmill# solid pace!#$@ D#D### @P@ %#B~ $ @~ $@$ neighborhoods $easy~ $@$trackO$F2.5mi w/up,1600,1200,800,400 w/ 3min rest (4:40, 3:24,2:10,58) 2mi c/d!$&@ D$D$~ %@@~ %@%north/south, herman %easy~ %@%outter %easy!%&@ D%D%~ &`@~ &@&outter, herman &easy~ &@)& 1mi w/up, 6x150 strides, 1mi c/d!&#@ D&D&~ '@~ '@'outter, herman 'easy~ '@ 'road 'easy!'"@ D'D'~ (@~ (@( neighborhood (easy~ (@ (road (easy!("@ D(D(~ )@~ )@)roads )easy~ )@) Tulsa track.)%1.5mi w/up, 5k race(14:32), 1.5mi c/d!)"@ D)D)~ *@!* D*D*#* @M@ %$*B~ +@!+ D+D+~ , @!, D,D,~ -@@!- D-D-~ .`@!. D.D.~ /@~ /@/ditch /easy!/@ D/D/~ 0@!0 D0D0~ 1@~ 1@1Belmont neighborhood16:20 pace, hilly!1@ D1D1#1 "@ %+1B~ 2@~ 2 @2Belmont neighborhood26:20 pace, hilly!2 @ D2D2~ 3@~ 3"@3Belmont neighborhood36:20 pace, hilly!3"@ D3D3~ 4 @~ 4 @4ditch 4easy~ 4@4 meyer park!4,@ D4D4~ 5@@~ 5 @5 neighborhood 5easy~ 5@5 neighborhood!5,@ D5D5~ 6`@~ 6 @6ditch 6easy~ 6@6 meyer park!6,@ D6D6~ 7@~ 7*@7ditch, neighborhood 7easy!7*@ D7D7~ 8@~ 8 @8ditch 8easy!8 @ D8D8#8 T@ %28B~ 9@~ 9 @9outter, herman9 solid pace~ 9@9 golf course)9 a couple pick ups during the run!9.@ D9D9~ :@~ : @: burroughs: solid pace~ :@:ditch, neighborhood: decent pace!:.@ D:D:~ ;@~ ; @; cypresswood ;easy~ ;@; golf course;solid !;.@ D;D;~ < @~ <"@<ditch <easy~ <@< cypresswood <easy!<.@ D<D<~ =@@~ = @=ditch =easy~ =@=ditch$=finished last ditch in 5:23!=.@ D=D=~ >`@~ >.@>cypresswood, meyer >easy!>.@ D>D>~ ?@~ ?$@? treadmill ?easy!?$@ D?D?#? Y@ %9?B~ @@~ @ @@ burroughs@@73mi loop, 4xsand hills,5mi at solid pace, finished fast~ @ @@golf course/meyer3@*started slow, picked it up to 6's last bit!@0@ D@D@AsBCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`~ A@~ A"@Aditch+Aeasy/hot~ A@A golf course Aeasy!A0@ DADA~ B@~ B @B burroughs;B23mi loops, 6:45 first, 5:40 2nd 3mi, then easy 2mi~ B @B neighborhoods Beasy!B0@ DBDB~ C@~ C @Ccypresswood, ella Ceasy~ C @C cypresswood Ceasy!C0@ DCDC~ D @~ D"@D burroughsD decent pace~ D@D burroughsJDA2mi decent pace, 5xstrides working on form, looked good, 4mi easy!D.@ DDDD~ E@@~ E0@%Ecypresswood to ditch to ella;E21:47, 6:40 avg(slowest 6:52, fastest 6:11 last mi)!E0@ DEDE~ F`@~ F$@F treadmill Feasy!F$@ DFDF#F @Z@ %@FB~ G@~ G @BG93mi at 6min pace, 5xsand hills, 3mi real easy, 2mi steady~ G"@"Gneighborhood, cypresswood Geasy!G1@ DGDG~ H@~ H @Hcypresswood, ditch Heasy~ H"@H cypresswood Heasy!H1@ DHDH~ I@~ I"@I cypresswood Ieasy~ I"@I cypresswood#Ieasy, finished decent pace!I2@ DIDI~ J@~ J@J burroughsKJBw/up, 5mi loop(29:45) progressive run, 2mi c/d, 4x100-150m strides~ J @J cypresswood Jeasy!J.@ DJDJ~ K@~ K @Kditch Keasy~ K @Kgolf course/meyerKeasy, strength!K0@ DKDK~ L @~ L0@vLmcypresswood to creek to ella, avg about 6:45pace with pick up last 2miles, last 8 in 2:40, mibefore that 6:08!L0@ DLDL~ M@@~ M"@M treadmillFM=easy with 3minutes at 4%,5%, and 6% incline at various points!M"@ DMDM#M [@ %GMB~ N`@~ N@N burroughseN\800 w/up, 2 warm up strides up hill, 6xmax sprints with walk down recovery, 800 c/d, 5mi run~ N @N golf course*N!easy with last 12minutes barefoot!N.@ DNDN~ O@~ O"@Oditch Oeasy~ O @ Ogolf course, meyer park+O"slowly built up to about 6:15 pace!O1@ DODO~ P@~ P @P burroughs9P03mi easy, 3mi threshold at about 14:45, 2mi easy~ P @P golf course Peasy!P0@ DPDP~ Q@~ Q @Q burroughs Qeasy~ Q @Qditch Qeasy!Q0@ DQDQ~ R@~ R"@"Rcypresswood, neighborhood Reasy~ R@RJaco, Costa Rica road<R3Easy with random increases in pace for 30 sec or so!R0@ DRDR~ S@~ S @ SPlaya Hermosa dirt road Seasy!S @ DSDS~ T @~ T"@ TPlaya Hermosa dirt road Teasy~ T @:T1Jaco, Costa Rica dirt road, including some uphill!T1@ DTDT#T @Z@ %NTB~ U@@~ U@#UJaco, Costa Rica dirt road]UT3mi easy, 7x80m sprints uphill with about 3min rest, then 1 sprint downhill, 3mi c/d~ U"@$UMarriott resort golf course(Ueasy with 1mi barefoot on grass!U0@ DUDU~ V`@~ V @VMarriott resort Veasy~ V @$VMarriott resort golf course Veasy!V0@ DVDV~ W@~ W @WMarriott resort=W43mi w/up, 15min tempo including some uphill, 2mi c/d~ W@W fortuna road/W&gradual up hill and downhill whole way!W.@ DWDW~ X@~ X @!Xvolcano arenal dirt road0X'gradual up hill and downhills whole way!X @ DXDX~ Y@~ Y@Y cypresswoodYHOT, ran at 1pm~ Y"@ Ygolf course, meyer parkYdecent pace, 6:20's!Y0@ DYDY~ Z@~ Z1@!Zcypresswood, bike trailsZeasy, hot, tired!Z1@ DZDZ~ [@~ [&@[ memorial park [easy![&@ D[D[#[ X@ %U[B~ \ @~ \"@\ cypresswoodZ\Q2.5mi w/up, 3.1mi tempo(15:17) 4th of july fun run, won, 1 mi c/d, then 2.5mi c/d~ \@"\golf course, neighborhood \easy!\0@ D\D\~ ]@@~ ] @]ditch+] sdecent pace!] @ D]D]~ ^`@!^ D^D^~ _@!_ D_D_~ `@!` D`D`aAbcdefghijklmnopqrstuvw~ a@!a DaDa~ b@!b DbDb#b 8@ %\bB~ c@!c DcDc~ d @!d DdDd~ e@@!e DeDe~ f`@!f DfDf~ g@!g DgDg~ h@!h DhDh~ i@!i DiDi~ j@!j DjDj~ k@!k DkDk~ l @!l DlDl~ m@@!m DmDm~ n`@!n DnDn~ o@!o DoDo~ p@!p DpDp~ q@!q DqDq~ r@!r DrDr~ s@!s DsDs~ t @!t DtDt~ u@@!u DuDu~ v`@!v DvDv~ w@!w DwDw>^^^ ) Arial
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