11/2 - 11/8/09

mon - 0
tue - 0
wed - 0
thu - 0
fri - 4 miles 32:00 2 BBH Loops
sat - 7 miles 49:15 Lakes, shit happens
sun - 13 miles 1:39:50 BRBM
Total 24 miles

10/26 - 11/1/09

mon - 6 miles 40:45 TM, 5x10 sec hills
tue - 10 miles 1:02:40 TM (4x2k @ 5:35 mpm w/3:30 rest)
wed - 5 miles 35:50 TM
thu - 10 miles 1:20:25 TM
fri - 5 miles 38:45 WHS Track w/Liss
sat - 3 miles 20:30 WHS Track w/Liss + E
sun - 26.2 miles 2:35:53 Manchester City Marathon, 5th
Total 66 miles

Photo by Tom Manning

10/19 - 10/25/09

mon - 8 miles 56:10 TM
tue - 12 miles (AM: 5 miles 34:40 TM --PM: 7 miles 46:45 TM)
wed - 10 miles 1:02:35 TM (4x2k @ 5:35 mpm w/3:30 rest)
thu - 7 miles 51:25 TM
fri - 8 miles 53:55 TM
sat - 7 miles 51:10 Lakes
sun - 13 miles 1:28:10 BRBM
Total 65 miles

10/12 - 10/18/09

mon - 10 miles 1:10:35 TM
tue - 17 miles (AM:6miles 43:20 TM--PM: 11miles 1:10:50 TM 4x2k@5:35mpm)
wed - 16 miles (AM:6 miles 43:30 TM--PM: 10 miles 1:09:15 TM)
thu - 10 miles 1:12:15 TM
fri - 12 miles (AM:7 miles 50:05 TM--PM: 5 miles 34:50 TM)
sat - 11 miles (AM:6 miles 43:55 BBH--PM:2 mile w/u, Oktoberfest 3mile 15:02, 2nd )
sun - 20 miles (5 mile w/u, Q50 Ultra 2 x 25k relay w/Liss, 1:33:43 for trail 25k, 1st)
Total 96 miles

10/5 - 10/11/09

mon - 7 miles 50:00 TM
tue - 17 miles (AM:7miles 49:45 TM--PM: 10miles 1:05:30 TM)
wed - 18 miles (AM:7miles 52:00 Eldridge Pkwy+TM--PM: 11miles 1:20:30 firelane 1, leif erickson trail, NW St. Helens Rd)
thu - 10miles 1:12:30 Down Yeon Ave to bridge loop Willamette River
fri - 10 miles 1:11:20 Down Yeon Ave to bridge loop Willamette River
sat - 14 miles (Middendorf's Manchac 10mile, 56:24, 1st + 4 up & down)
sun - 10 miles 1:12:15 River Rd w/Liss
Total 86 miles

9/28 - 10/4/09

mon - 9 miles 1:03:40 TM
tue - 15 miles(AM:5+ miles 44:00 BBH--PM:10 miles 1:07:20 TM)
wed - 10 miles 1:13:20 BBH
thu - 14 miles(AM:7 miles 49:25 TM--PM:7 miles 49:15 TM)
fri - 10 miles(V02 max test; 57.7 mL/kg-min & 4.8 L/min + 6miles 42:00 TM)
sat - 9 miles(6miles 44:15 BBH + Capital Classic 5k; 16:00, 1st)
sun - 20 miles 2:08:55 (65 out/ 63:55 back)
Total 87 miles

9/21/ - 9/27/09

mon - 10 miles 1:06:40 TM
tue - 20 miles(AM:8 miles 57:00 TM--PM:12 miles 1:18:45)
wed - 16 miles(AM:6 miles 44:00 TM--PM:10 miles 1:09:10)
thu - 10 miles 1:07:00 TM
fri - 13 miles 1:36:00 BRBM course
sat - 8 miles -- Acadian 'Courir-Velo-Courir' Duathlon (2mile run/10mile bike/2mile run) 10:02/30:43/11:55, 1st + 4 miles in Houma
sun - 17 miles -- Pelicanman Duathlon 10:16/30:39/10:56, 5th +13 miles 1:30:50 BRBM w/Liss
Total 94 miles

9/14 - 9/20/09

mon - 8 miles 55:40 TM
tue - 15 miles (AM-5 miles 36:00 TM-- PM-10 miles 1:10:00 TM)
wed - 17 miles (AM-7 miles 50:00 TM-- PM-10 miles 1:08:25 TM)
thu - 10 miles 1:07:00 TM
fri - 20 miles 2:11:10 on TM, 68:00/63:10
sat - 13 miles 1:30:35 BRBM course
sun - 8 miles 58:45 BBH w/Liss
Total 91 miles

9/7 - 9/13/09

mon - 20 miles 2:00:00 on elliptical
tue - 10 miles 1:00:00 on elliptical
wed - 18 miles elliptical (AM: 8 miles 55:00--PM: 10 miles 1:08:00)
thu - 18 miles (AM: 8 miles 57:00 ellip --PM: 3.5 run 25:30, 6.5 ellip 42:30)
fri - 15 miles (AM: 3 run 23:00, 7 ellip 44:00 --PM: 5 ellip 30:00)
sat - 8 miles 55:45 on TM
sun - 10 miles 1:08:10 TM
Total 99 miles

8/31 - 9/6/09

mon - 3 miles 23:00 TM + 12min bike + 10min aqua jog
tue - 6 miles (AM: 2 miles 16:00 TM+14min bike+10min aqua jog--PM:4 miles 32:30 TM)
wed - 13 miles (AM: 7 miles 57:00 Ellip--PM:6 miles 46:00 Ellip+17min bike)
thu - 7 miles 1:03:00 Elliptical
fri - 19 miles (AM: 9 miles 58:00 Ellip--PM:10 miles 58:00 Ellip)
sat - 11 miles 58:00 Elliptical
sun - 11 miles 60:00 Elliptical + 27 miles 2:00:00 mtn. bike w/Liss
Total 68 miles (running + elliptical. lower anterior shin pain continues but improving)