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Courses

12

Name ▲	Distance	Actions
.5 miles x 5; 90 sec recoveries
.625 @ 7:17 x 5; .25 rec
10 min x 4 @ tempo; 2 min rec; c/d
10 w/ 5 @ tempo
10 w/ 5x600m; 90 sec re
10 w/4 @ MP
10 w/7 @ GMP
10 with 10 Striders
10 with 4.5 @ Tempo (Treadmill)
100K RELAY LEG#2
11 w/5x600m; 90 sec rec
11 w/6 x 1000m @5K
12 with 1200m x 4; 2 min rec
12 @ Goal Marathon Pace
12 x .25 @ tempo; .25 rec
1200 m x 4; 2 min rec
1200m x 3 @ T; 1200 x 1 @ MP
1200m x 4; 90 sec recoveries
2009 Capitol Mile
2009 Chicago Marathon
2009 Illinois Marathon
2009 Literacy Run
2009 Madison Mini Marathon
2009 Race for the Cure
2009 Race Judicata
2009 Tyranena Beer Run
2010 Boston Marathon
2010 Boys & Girls Club Bike Race
2010 Bucky's Race for Rehab
2010 Capitol Mile
2010 Clean Lakes 5K
2010 Madison Half Marathon
2010 Race for the Cure
2010 Zoo Run Run
2011 Bucky's Race for Rehab
2011 Shamrock Shuffle 10K
3 mile route
3 x 1 mile (@7:17); .25 rec
3 x 1 mile intervals
3 x 1 mile repeats; 2 min rec
3 x 10 min @ tempo; 2 min rec
4 x .75 mi @ 7:17; .25 rec
4mi w/u 400m and 800m intervals x 4
4x100 striders
5 easy + 5 striders
5 miles at GMP - TREADMILL
5 progressive (TM)
5 x .38 @ 7:17; .25 rec
5 x .63 @ tempo (7:17); .25 rec
5 x 1 mi @ 7:35; .5 rec - "Strength Intervals"
50 mins with 5 @ GMP + 4 striders
5x1000 meters; 2 min recovery
6 @ GMP
6 with 7 striders
6 x .5 mi @ tempo; .25 rec
7 @ GMP
7 w/ 3 @ HM pace
7 with 2 @ MP
7 with 2 at goal marathon pace
7 with 9 striders
7 x .5 mil / .25 rec
7.5 w/ 6 x .13 mile; 2 min rec
8 @ goal marathon pace
8 at goal MP
8 progressive (TM)
8 with 10 striders
8 with 5 x 600 meter intervals; 90 sec rec
8 with 8 striders
8 X .38 @ 7:17; .25 rec
8mi with 5 x 600m; 90 sec rec
9 w/ 5x1000m @5K; 2 min rec
9 w/ 6 x.5 mi / .25 mi recovery
9 with 5 @ Tempo
9 with 7 striders
ASC 10K
Autism Walk
BELLEVILLE 10K
Belleville Fun Run
Belleville Fun Run 10K 2009
Belleville Fun Run 2008
BERBEE DERBY
BERBY DERBY
Boston Marathon
CAMBRIDGE 5K
Cap Mile Training
Capitol Mile
Capitol Mile 2008
Chicago Marathon
Columbus Marathon 2008
COW CHIP CLASSIC
Crazylegs Classic
Crazylegs Classic 2012 with James
DES MOINES MARATHON
Dickens Race 2011
DIVA DASH
Diva Dash 2008
Eugene 5K
Eugene Marathon
FALL 15k RELAY
FF BRACKET CHALLENGE

12

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