week 17

Monday- Ran 20 minutes (to gym), rowed 20 minutes (@ gym), ran 20 minutes (to apt.)

Tuesday- Ran 40 minutes, W. William Cannon -- Freescale to Southwest Pkwy out (14) and back (14) with a 12 minute loop in between... some hills

Wednesday- Ran 20 minutes (to gym), rowed 10, biked 10, ran 20 minutes back

Friday- Ran 40 minutes, around soccer complex on grass... lower impact

week 16

Sunday- IBM Uptown Classic 10k... 46:31 (First race in Distance Challenge Series; will not count in stnadings due to course confusion for the elites)

Monday- Ran 20 minutes

Wednesday- Ran 20 minutes biked 10

Thursday- Swam 10, rowed 15, ran 10

Friday- Ran 61 minutes

week 15

Sunday- ran 12.5 k (7.8 miles) in 1 hour...

Monday- ran 7.2 k (4.5 miles) in 32 min

Friday- ran easy 35 minutes

week 14

Car wreck on Sunday... Right knee banged up; May be out for a while; Time will tell.

Friday- ran 20 minutes, back and knee did alright form seems more mechanical than free

week 12 & 13

Monday- 6.5 miles, half on Escarpment... half on Slaughter by the light of the moon

**Tenderness beneath ball of right ankle**

Sunday- 5 x 1000's @ 3:30

Monday- easy 3 miles

Tuesday- OFF

Wednesday- 10k, 43:30... from apt to track one lap off to soccer fields through westcreek down arbor trails to 5k, back and extra laps on track till 10k

Thursday- OFF

Friday- 7.5 k, 35 min

week 11

Monday- easy 4 mile run, 30 minutes

Tuesday- 6 x 800's @ 3:30 (-) pace with 100 m jog in between each 800

Wednesday- 4.5 miles relatively hard, on track for pacing purposes and lower impact

Thursday- OFF

Friday- 6.5 miles, 50 minutes apartment tomiddle school around soccer fields through westcreek to arbor trails (one lap) and back to middle school track for final two laps

Saturday- OFF

Week 9 & 10

Week 9 (Sept. 9-15) was used as a pool recovery workout week.

Week 10

Monday-