| Location: Edmond,OK,USA Member Since: Dec 31, 2013 Gender: Female Goal Type: Other Running Accomplishments: Have run Boston and New York City marathons via qualifying times.
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| | Running Miles | Swimming Yards | Bike Miles | | 148.40 | 0.00 | 131.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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fartleks X 10
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| Bench press, triceps. Stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 6 mile tempo..8:03 average
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: bench press, triceps, back, shoulders
Strength training for runners workout #11
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 23.00 |
| Speed work on bike: 4 minute intervals x 6 (3 min break in between intervals)
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 4 mile marathon pace tempo
weights: leg press, leg extensions, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| weights: bench press, shoulders
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: triceps and back
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| | Running Miles | Swimming Yards | Bike Miles | | 13.20 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Weights: bench press, triceps, back, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| Strength training for runners workout 12...only first half of exercises
Weights: leg press, leg extensions, stomach, curls
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| | Running Miles | Swimming Yards | Bike Miles | | 7.70 | 0.00 | 0.00 |
| Half mile repeats X 5.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 15.20 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| weights: bench press, triceps, back, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: leg press, leg extensions, curls, stomach
Christmas light pm run
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| K repeats X 5 @ 4:34-4:45? Time per K
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| | Running Miles | Swimming Yards | Bike Miles | | 15.60 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| Weights: bench, triceps, back, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 7.20 | 0.00 | 0.00 |
| strength training for runners, first half of workout 12
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights: leg press, leg extensions, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 0.00 | 0.00 |
| 7 mile tempo (treadmill) + warm up and cool down
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| weights: bench press, shoulders, back, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: curls, leg press, leg extensions, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| marathon pace (about 8:15-8:20) for 7 miles
+ 2 miles walking
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| | Running Miles | Swimming Yards | Bike Miles | | 148.40 | 0.00 | 131.00 |
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