STEVE'S MICROFRACTURE REHAB



| | |Monday |Tuesday |Wednesday |Thursday |Friday |Saturday |Sunday |

|1 |Aug 31 - Sept 6 |MICROFRACTURE | | | | | | |

|11 |Nov 10 - Nov 15 |JUNE GRAHAM, PT |45 MIN AQUA-XC |45 MIN AQUA-XC |45 MIN AQUA-XC |45 MIN AQUA-XC |45 MIN AQUA-XC |45 MIN AQUA-XC |

| | | | | | | | | |

| | |45 MIN AQUA-XC |20 MIN BIKE |20 MIN BIKE |20 MIN BIKE |20 MIN BIKE |45 MIN BIKE-PORTOLA | |

| | | |5x10 HIP ABD. (50 LB) |5x10 HIP ABD. (50 LB) |5x10 HIP ABD. (50 LB) |5x10 HIP ABD. (70 LB) | | |

| | |20 MIN BIKE |5x10 HIP ADD. (50 LB) |5x10 HIP ADD. (50 LB) |5x10 HIP ADD. (50 LB) |5x10 HIP ADD. (70 LB) |5x10 HIP ABD. (70 LB) | |

| | |5x10 HIP ABD. (50 LB) |5x10 LEG CURLS (40 LB) |5x10 LEG CURLS (40 LB) |5x10 LEG CURLS (40 LB) |5x10 LEG CURLS (40 LB) |5x10 HIP ADD. (70 LB) | |

| | |5x10 HIP ADD. (50 LB) |10x10 STRT LEG (2.5 LB) |10x10 STRT LEG (2.5 LB) |10x10 STRT LEG (2.5 LB) |10x10 STRT LEG (2.5 LB) |5x10 LEG CURLS (40 LB) | |

| | |5x10 LEG CURLS (40 LB) |30 MIN AQUA |30 MIN AQUA |30 MIN AQUA |30 MIN AQUA |10x10 STRT LEG (2.5 LB) | |

| | |10x10 STRT LEG (2.5 LB) | | | | |30 MIN AQUA | |

| | |30 MIN AQUA | | | | | | |

|12 |Nov 17 - Nov 22 |45 MIN AQUA-XC |45 MIN AQUA-XC |BILL MATTMILLER, PT |45 MIN AQUA-XC |45 MIN AQUA-XC |45 MIN AQUA-XC |45 MIN AQUA-XC |

| | | | | | | | | |

| | |20 MIN BIKE |20 MIN BIKE |45 MIN AQUA-XC |20 MIN BIKE |20 MIN BIKE |20 MIN BIKE |60 MIN BIKE-GGP/GHWY |

| | |5x10 HIP ABD. (70 LB) |5x10 HIP ABD. (70 LB) | |5x10 HIP ABD. (70 LB) |5x10 HIP ABD. (70 LB) |5x10 HIP ABD. (70 LB) | |

| | |5x10 HIP ADD. (70 LB) |5x10 HIP ADD. (70 LB) |10x10 STRT LEG (5 LB) |5x10 HIP ADD. (70 LB) |5x10 HIP ADD. (70 LB) |5x10 HIP ADD. (70 LB) |5x10 HIP ABD. (70 LB) |

| | |5x10 LEG CURLS (40 LB) |5x10 LEG CURLS (50 LB) | |5x10 LEG CURLS (50 LB) |5x10 LEG CURLS (50 LB) |5x10 LEG CURLS (50 LB) |5x10 HIP ADD. (70 LB) |

| | |10x10 STRT LEG (5 LB) |10x10 STRT LEG (5 LB) | |10x10 STRT LEG (5 LB) |10x10 STRT LEG (5 LB) |10x10 STRT LEG (5 LB) |5x10 LEG CURLS (50 LB) |

| | |30 MIN AQUA |30 MIN AQUA | |30 MIN AQUA |30 MIN AQUA |30 MIN AQUA |10x10 STRT LEG (5 LB) |

| | | | | | | | |30 MIN AQUA |

|13 |Nov 24 - Nov 29 |45 MIN AQUA-XC |EAKIN |45 MIN AQUA-XC |THANKSGIVING |45 MIN AQUA-XC |45 MIN AQUA-XC |45 MIN AQUA-XC |

| | | | | |GORGE | | | |

| | |20 MIN BIKE |45 MIN AQUA-XC |18+ MI BIKE | |(3 MI "HIKE"-THE DISH |(16 MI BIKE (60 MIN) |30 MIN LIFE CYCLE-HILLS |

| | |5x10 HIP ABD. (70 LB) | |PRESIDIO/HEADLANDS |(16 MI BIKE (60 MIN) | |STANFORD-PORTOLA |(LVL 6/12; RPM 100-110)|

| | |5x10 HIP ADD. (70 LB) |30 MIN LIFE CYCLE-HILLS | |STANFORD-PORTOLA |15 MIN BIKE | |5x10 HIP ABD. (90 LB) |

| | |5x10 LEG CURLS (50 LB) |(LVL 6/12; RPM 90-110) |5x10 HIP ABD. (90 LB) | |5x10 HIP ABD. (90 LB) |5x10 HIP ABD. (90 LB) |5x10 HIP ADD. (90 LB) |

| | |10x10 STRT LEG (5 LB) |5x10 HIP ABD. (90 LB) |5x10 HIP ADD. (90 LB) |10x10 STRT LEG (5 LB) |5x10 HIP ADD. (90 LB) |5x10 HIP ADD. (90 LB) |5x10 LEG CURLS (70 LB) |

| | |30 MIN AQUA |5x10 HIP ADD. (90 LB) |5x10 LEG CURLS (55 LB) | |5x10 LEG CURLS (65 LB) |5x10 LEG CURLS (65 LB) |10x10 STRT LEG (10 LB) |

| | | |5x10 LEG CURLS (55 LB) |10x10 STRT LEG (7 LB) | |10x10 STRT LEG (7 LB) |10x10 STRT LEG (7 LB) |30 MIN AQUA |

| | | |10x10 STRT LEG (7 LB) |30 MIN AQUA | |30 MIN AQUA |30 MIN AQUA | |

| | | |30 MIN AQUA | | | | | |

|14 |Nov 30 - Dec 6 |45 MIN AQUA-XC |BILL MATTMILLER, PT |45 MIN AQUA-XC |AM: Excrctng pain left |30 MIN LIFE CYCLE-HILLS |45 MIN AQUA-XC |45 MIN AQUA-XC |

| | | | | |arm |(LVL 6/12; RPM 90-110; | | |

| | |30 MIN LIFE CYCLE-HILLS |45 MIN AQUA-XC |30 MIN LIFE CYCLE-HILLS | |11.1 MI) |(32 MI BIKE (2:05) |5 MI HIKE (1:50) |

| | |(LVL 6/12; RPM 100-10; | |(LVL 6/12; RPM 100-10; |30 MIN LIFE CYCLE-HILLS | |STANFORD-PORTOLA |WOLFRIDGE-MIWOK |

| | |11.1 MI) |30 MIN LIFE CYCLE-HILLS |11.1 MI) |(LVL 7/12; RPM 100-20; |30 MIN LIFE CYCLE-HILLS | | |

| | |5x10 HIP ABD. (110 LB) |(LVL 6/12; RPM 100-10; |5x10 HIP ABD. (110 LB) |11.1 MI) |(LVL 7/12; RPM 100-20; |5x10 HIP ABD. (110 LB) |5x10 HIP ABD. (110 LB) |

| | |5x10 HIP ADD. (110 LB) |11.1 MI) |5x10 HIP ADD. (110 LB) |5x10 HIP ABD. (110 LB) |11.1 MI) |5x10 HIP ADD. (110 LB) |5x10 HIP ADD. (110 LB) |

| | |5x10 LEG CURLS (70 LB) |5x10 HIP ABD. (110 LB) |5x10 LEG CURLS (70 LB) |5x10 HIP ADD. (110 LB) |5x10 HIP ABD. (110 LB) |5x10 LEG CURLS (70 LB) |5x10 LEG CURLS (70 LB) |

| | |10x10 STRT LEG (10 LB) |5x10 HIP ADD. (110 LB) |10x10 STRT LEG (10 LB) |5x10 LEG CURLS (70 LB) |5x10 HIP ADD. (110 LB) |10x10 STRT LEG (10 LB) |10x10 STRT LEG (10 LB) |

| | |30 MIN AQUA |5x10 LEG CURLS (70 LB) |30 MIN AQUA |10x10 STRT LEG (10 LB) |5x10 LEG CURLS (70 LB) |30 MIN AQUA |30 MIN AQUA |

| | | |--rushed; ugly, very | |30 MIN AQUA |10x10 STRT LEG (10 LB) | | |

| | | |ugly |PM: Excrctng pain left | |30 MIN AQUA | | |

| | | |10x10 STRT LEG (10 LB) |arm | | | | |

| | | |30 MIN AQUA | | | | | |

|15 |Dec 7 - Dec 13 |JUNE GRAHAM, PT |45 MIN AQUA-XC |45 MIN AQUA-XC |DISCOMFORT UPPER, OUTER |30 MIN LIFE CYCLE-HILLS |45 MIN AQUA-XC |BIKE (1:05)-GGP/GHWY |

| | |ULTRASOUND (?) | | |SIDE OF KNEE |(LVL 6/12; RPM 00-100; | | |

| | | |Pre-workout snack: 6 egg|5x10 HIP ABD. (110 LB) | |11.1 MI) |WALK (1:05) |5x10 HIP ABD. (110 LB) |

| | |45 MIN AQUA-XC |rolls |5x10 HIP ADD. (110 LB) | |5x10 HIP ABD. (110 LB) |BEACH-CLIFFHOUSE |5x10 HIP ADD. (110 LB) |

| | | | |5x10 LEG CURLS (70 LB) | |5x10 HIP ADD. (110 LB) | |5x10 LEG CURLS (70 LB) |

| | |30 MIN LIFE CYCLE-HILLS |30 MIN LIFE CYCLE-HILLS |5x10 SEAT-CALF (50 LB) | |5x10 LEG CURLS (70 LB) |5x10 HIP ABD. (110 LB) |10x10 STRT LEG (10 LB) |

| | |(LVL 7/12; RPM 100-20; |(LVL 6/12; RPM 100-10; |10x10 STRT LEG (10 LB) | |10x10 STRT LEG (10 LB) |5x10 HIP ADD. (110 LB) |5x20 SEAT-CALF (50 LB) |

| | |11.1 MI) |11.1 MI) |30 MIN AQUA | |5 MIN WALL SIT ((70() |5x10 LEG CURLS (70 LB) |5x10 1-LEG PRS (70 LB) |

| | |5x10 HIP ABD. (110 LB) |5x10 HIP ABD. (110 LB) | | |30 MIN AQUA |10x10 STRT LEG (10 LB) |5 MIN WALL SIT ((70() |

| | |5x10 HIP ADD. (110 LB) |5x10 HIP ADD. (110 LB) | | | |5x20 SEAT-CALF (50 LB) |15 MIN AQUA |

| | |5x10 LEG CURLS (70 LB) |5x10 LEG CURLS (70 LB) | | | |5x10 L-LEG PRS (70 LB) | |

| | |10x10 STRT LEG (10 LB) |5x10 SEAT-CALF (50 LB) | | | |5 MIN WALL SIT ((70() | |

| | |3 MIN WALL SIT ((60() |10x10 STRT LEG (10 LB) | | | |15 MIN AQUA | |

| | |30 MIN AQUA |30 MIN AQUA | | | | | |

|16 |Dec 14 - Dec 20 |45 MIN AQUA-XC |45 MIN AQUA-XC |BIKE (60 MIN)-GGP/GHWY |WALK (60 MIN) |45 MIN AQUA-XC |BIKE (1:30) |WALK (1:30) - GGP |

| | | | | |MARINA-FT. MASON | |PRESIDIO-HEADLANDS | |

| | |5x10 HIP ABD. (115 LB) |5x10 HIP ABD. (115 LB) |5x10 HIP ABD. (115 LB) | |5x10 HIP ABD. (115 LB) | |5x10 HIP ABD. (115 LB) |

| | |5x10 HIP ADD. (115 LB) |5x10 HIP ADD. (115 LB) |5x10 HIP ADD. (115 LB) |FIRST POST-OP "RUN" |5x10 HIP ADD. (115 LB) |"JOG" |5x10 HIP ADD. (115 LB) |

| | |5x10 LEG CURLS (70 LB) |5x10 LEG CURLS (70 LB) |5x10 LEG CURLS (70 LB) |STANFORD: 4 x 200M |5x10 LEG CURLS (75 LB) |STANFORD: 4 x 200M |5x10 LEG CURLS (75 LB) |

| | |10x10 STRT LEG (10 LB) |10x10 STRT LEG (10 LB) |10x10 STRT LEG (10 LB) | |10x10 STRT LEG (10 LB) | |10x10 STRT LEG (10 LB) |

| | |10x10 SEAT-CALF (90 LB) |10x10 SEAT-CALF (80 LB) |10x10 SEAT-CALF (80 LB) |10x10 STRT LEG (10 LB) |10x10 SEAT-CALF (80 LB) |5x10 HIP ABD. (115 LB) |10x10 SEAT-CALF (80 LB) |

| | |5x10 1-LEG PRS (70 LB) |5x10 1-LEG PRS (70 LB) |5x10 1-LEG PRS (70 LB) |5 MIN WALL SIT (75+() |5x10 1-LEG PRS (80 LB) |5x10 HIP ADD. (115 LB) |5x10 1-LEG PRS (80 LB) |

| | |5 MIN WALL SIT ((70() |5 MIN WALL SIT (70+() |5 MIN WALL SIT (75+() | |5 MIN WALL SIT ((80() |5x10 LEG CURLS (75 LB) |5 MIN WALL SIT ((80() |

| | |15 MIN AQUA | |15 MIN AQUA | |15 MIN AQUA |10x10 STRT LEG (10 LB) |15 MIN AQUA |

| | | | | | | |10x10 SEAT-CALF (80 LB) | |

| | | | | | | |5x10 1-LEG PRS (80 LB) | |

| | | | | | | |5 MIN WALL SIT ((80() | |

|17 |Dec 21 - Dec 27 |45 MIN LIFE CYCLE-HILLS |30 MIN LIFE CYCLE-HILLS |45 MIN AQUA-XC |45 MIN AQUA-XC |CHRISTMAS |(16 MI BIKE (60 MIN) |45 MIN AQUA-XC |

| | |(LVL 7/12; RPM 90-120; |(LVL 7/12; RPM 100-30; | | |GORGE |STANFORD-PORTOLA | |

| | |16.5 MI) |11.1 MI) |FIRST POST-OP ~MILE |WALK | | |WALK (60 MIN) - GGP |

| | | | |KEZAR: 1x200M; 1x400M;|MALLS/DOWNTOWN |BIKE (1:00) |FIRST POST-OP ~2 MI | |

| | |5x10 HIP ABD. (115 LB) |5x10 HIP ABD. (120 LB) |1x800M; 1x1600M | |GGP/GHWY |STANFORD - 1x3200M |5x10 HIP ABD. (120 LB) |

| | |5x10 HIP ADD. (115 LB) |5x10 HIP ADD. (120 LB) | |5x10 HIP ABD. (120 LB) | | |5x10 HIP ADD. (120 LB) |

| | |5x10 LEG CURLS (75 LB) |5x10 LEG CURLS (75 LB) |5x10 HIP ABD. (120 LB) |5x10 HIP ADD. (120 LB) |EASY JOG - MARINA |5x10 HIP ABD. (120 LB) |5x10 LEG CURLS (75 LB) |

| | |10x10 STRT LEG (10 LB) |10x10 STRT LEG (10 LB) |5x10 HIP ADD. (120 LB) |5x10 LEG CURLS (75 LB) |1 MIN; 2 MIN; 4 MIN; 8 |5x10 HIP ADD. (120 LB) |10x10 STRT LEG (10 LB) |

| | |10x10 SEAT-CALF (80 LB) |10x10 SEAT-CALF (90 LB) |5x10 LEG CURLS (75 LB) |10x10 STRT LEG (10 LB) |MIN |5x10 LEG CURLS (75 LB) |10x10 SEAT-CALF (90 LB) |

| | |5x10 1-LEG PRS (80 LB) |5x10 1-LEG PRS (85 LB) |10x10 STRT LEG (10 LB) |10x10 SEAT-CALF (90 LB) | |10x10 STRT LEG (10 LB) |5x10 1-LEG PRS (90 LB) |

| | |5 MIN WALL SIT ((80() |5 MIN WALL SIT (80+() |10x10 SEAT-CALF (90 LB) |5x10 1-LEG PRS (85 LB) |10x10 STRT LEG (10 LB) |10x10 SEAT-CALF (90 LB) |5 MIN WALL SIT (80+() |

| | | |15 MIN AQUA |5x10 1-LEG PRS (85 LB) |5 MIN WALL SIT (80+() |5 MIN WALL SIT (80+() |5x10 1-LEG PRS (90 LB) |15 MIN AQUA |

| | | | |5 MIN WALL SIT (80+() |15 MIN AQUA | |5 MIN WALL SIT (80+() | |

| | | | |15 MIN AQUA | | |15 MIN AQUA | |

|18 |Dec 28 - Jan 3 |BILL MATTMILLER, PT |45 MIN LIFE CYCLE-HILLS |FIRST POST-OP XC SKI |45 MIN LIFE CYCLE-HILLS |1999 |BIKE (1:55) |5x10 HIP ABD. (125 LB) |

| | | |(LVL 7/12; RPM 110-30; |ROYAL GORGE |(LVL 7/12; RPM 100-30; | |PRESIDIO-HEADLANDS-GHWY-|5x10 HIP ADD. (125 LB) |

| | |45 MIN LIFE CYCLE-HILLS |16.5 MI) | |16.5 MI) |FIRST POST-OP 3 MI |GGP |5x10 LEG CURLS (80 LB) |

| | |(LVL 7/12; RPM 100-30; | |KNEE FELT FINE; | |WEST LOOP | |10x10 STRT LEG (10 LB) |

| | |16.5 MI) |5x10 HIP ABD. (125 LB) |OVER COMPENSATION WITH |5x10 HIP ABD. (125 LB) | |5x10 HIP ABD. (125 LB) |3x10 SEAT-CALF (100 LB) |

| | | |5x10 HIP ADD. (125 LB) |RIGHT LEG |5x10 HIP ADD. (125 LB) |5x10 HIP ABD. (125 LB) |5x10 HIP ADD. (125 LB) |5x10 1-LEG PRS (100 LB) |

| | |RUN - KEZAR |5x10 LEG CURLS (80 LB) | |5x10 LEG CURLS (80 LB) |5x10 HIP ADD. (125 LB) |5x10 LEG CURLS (80 LB) |5 MIN WALL SIT (80+() |

| | |1x3200M |10x10 STRT LEG (10 LB) | |10x10 STRT LEG (10 LB) |5x10 LEG CURLS (80 LB) |10x10 STRT LEG (10 LB) |15 MIN AQUA |

| | | |3x10 SEAT-CALF (100 LB) | |3x10 SEAT-CALF (100 LB) |10x10 STRT LEG (10 LB) |3x10 SEAT-CALF (100 LB) | |

| | |5x10 HIP ABD. (125 LB) |5x10 1-LEG PRS (100 LB) | |5x10 1-LEG PRS (100 LB) |3x10 SEAT-CALF (100 LB) |5x10 1-LEG PRS (100 LB) | |

| | |5x10 HIP ADD. (125 LB) |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() |5x10 1-LEG PRS (100 LB) |5 MIN WALL SIT (80+() | |

| | |5x10 LEG CURLS (80 LB) |15 MIN AQUA | |15 MIN AQUA |5 MIN WALL SIT (80+() | | |

| | |10x10 STRT LEG (10 LB) | | | |15 MIN AQUA | | |

| | |3x10 SEAT-CALF (100 LB) | | | | | | |

| | |5x10 1-LEG PRS (100 LB) | | | | | | |

| | |5 MIN WALL SIT (80+() | | | | | | |

| | |15 MIN AQUA | | | | | | |

|19 |Jan 4 - Jan 10 |EAKIN |30 MIN LIFE CYCLE |3 MI RUN |45 MIN LIFE CYCLE-HILLS |MIKE MULLIN, PT |35 MIN RUN |BIKE (1:00) |

| | | |(20 MIN 150 HR; RPM |WEST LOOP |HR 130-60; RPM 100-40; | |MARINA |GHWY-GGP |

| | |5K RUN |130-40) | |16.5 MI |30 MIN RUN | | |

| | |STANFORD TRACK | |5x10 HIP ABD. (125 LB) | |LAKE ST- MT LAKE PARK |5x10 HIP ABD. (130 LB) |5x10 HIP ABD. (130 LB) |

| | | |5x10 HIP ABD. (125 LB) |5x10 HIP ADD. (125 LB) |5x10 HIP ABD. (125 LB) | |5x10 HIP ADD. (130 LB) |5x10 HIP ADD. (130 LB) |

| | |5x10 HIP ABD. (125 LB) |5x10 HIP ADD. (125 LB) |5x10 LEG CURLS (80 LB) |5x10 HIP ADD. (125 LB) |5x10 HIP ABD. (130 LB) |5x10 LEG CURLS (85 LB) |5x10 LEG CURLS (85 LB) |

| | |5x10 HIP ADD. (125 LB) |5x10 LEG CURLS (80 LB) |10x10 STRT LEG (10 LB) |5x10 LEG CURLS (80 LB) |5x10 HIP ADD. (130 LB) |10x10 STRT LEG (10 LB) |10x10 STRT LEG (10 LB) |

| | |5x10 LEG CURLS (80 LB) |10x10 STRT LEG (10 LB) |3x10 SEAT-CALF (110 LB) |10x10 STRT LEG (10 LB) |5x10 LEG CURLS (80 LB) |3x10 SEAT-CALF (110 LB) |3x10 SEAT-CALF (110 LB) |

| | |10x10 STRT LEG (10 LB) |3x10 SEAT-CALF (110 LB) |5x10 1-LEG PRS (105 LB) |3x10 SEAT-CALF (110 LB) |10x10 STRT LEG (10 LB) |5x10 1-LEG PRS (110 LB)*|5x10 1-LEG PRS (110 LB)*|

| | |3x10 SEAT-CALF (100 LB) |5x10 1-LEG PRS (105 LB) |5 MIN WALL SIT (80+() |5x10 1-LEG PRS (105 LB) |3x10 SEAT-CALF (110 LB) |5 MIN WALL SIT (80+() |5 MIN WALL SIT (80+() |

| | |5x10 1-LEG PRS (100 LB) |5 MIN WALL SIT (80+() |15 MIN AQUA |5 MIN WALL SIT (80+() |5x10 1-LEG PRS (110 LB) | |BALL SQUATS (100) |

| | |5 MIN WALL SIT (80+() |15 MIN AQUA | |15 MIN AQUA |5 MIN WALL SIT (80+() |*Pain bringing leg back |15 MIN AQUA |

| | | | |Glucosamine-Chondroitin | |15 MIN AQUA |at 110( | |

| | | | | | | | |*Pain bringing leg back |

| | | | | | | | |at 110( |

|20 |Jan 11 - Jan 17 |3.45 MI RUN |30 MIN LIFE CYCLE-HILLS |3.5 MI RUN |45 MIN LIFE CYCLE-HILLS |30 MIN LIFE CYCLE-EASY |4 MI RUN |45 MIN LIFE CYCLE-HILLS |

| | |TREADMILL |(LVL 7/12; RPM 100-40; |TREADMILL |(LVL 7/12; RPM 100-40; |(LVL 1-3/12; 90-100 |MARINA/FT. POINT/BACK |(LVL 7/12; RPM 100-40; |

| | | |11.1 MI) | |16.5 MI) |RPM) | |16.5 MI) |

| | |5x10 HIP ABD. (130 LB) | |5x10 HIP ABD. (130 LB) | | |5x10 HIP ABD. (130 LB) |5x10 HIP ABD. (130 LB) |

| | |5x10 HIP ADD. (130 LB) |5x10 HIP ABD. (130 LB) |5x10 HIP ADD. (130 LB) |5x10 HIP ABD. (130 LB) |4.25 MI RUN |5x10 HIP ADD. (130 LB) |5x10 HIP ADD. (130 LB) |

| | |5x10 LEG CURLS (85 LB) |5x10 HIP ADD. (130 LB) |5x10 LEG CURLS (85 LB) |5x10 HIP ADD. (130 LB) |TREADMILL (35 MIN) |5x10 LEG CURLS (85 LB) |5x10 LEG CURLS (85 LB) |

| | |10x10 STRT LEG (10 LB) |5x10 LEG CURLS (85 LB) |10x10 STRT LEG (10 LB) |5x10 LEG CURLS (85 LB) |5x10 HIP ABD. (130 LB) |10x10 STRT LEG (10 LB) |10x10 STRT LEG (10 LB) |

| | |3x10 SEAT-CALF (110 LB) |10x10 STRT LEG (10 LB) |3x10 SEAT-CALF (110 LB) |10x10 STRT LEG (10 LB) |5x10 HIP ADD. (130 LB) |3x10 SEAT-CALF (110 LB) |3x10 SEAT-CALF (110 LB) |

| | |5x10 1-LEG PRS (110 LB)*|3x10 SEAT-CALF (110 LB) |5 MIN WALL SIT (80+() |3x10 SEAT-CALF (110 LB) |5x10 LEG CURLS (85 LB) |5 MIN WALL SIT (80+() |5 MIN WALL SIT (80+() |

| | |5 MIN WALL SIT (80+() |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() |10x10 STRT LEG (10 LB) |SKI SQUATS (100) |BALL SQUATS (100) |

| | |BALL SQUATS (100) |BALL SQUATS (100) | |BALL SQUATS (100) |3x10 SEAT-CALF (110 LB) | |TREADMILL (1 MI) |

| | |15 MIN AQUA |15 MIN AQUA | |TREADMILL (10 MIN) | | | |

| | | | | | | | | |

| | |*Pain bringing leg back | | | | | | |

| | |at 110( | | | | | | |

|21 |Jan 18 - Jan 24 |3.1 MI RUN |3.1 MI RUN |3.1 MI RUN |3.1 MI RUN (23:30) |EAKIN |3.5 MI RUN |5+ MI RUN |

| | |TREADMILL |TREADMILL |TREADMILL |TREADMILL | |WEST LOOP |GRHWY/BEACH/CLFFHSE |

| | | | | | |3.1 MI RUN | | |

| | |5x10 HIP ABD. (130 LB) |5x10 HIP ABD. (130 LB) |5x10 HIP ABD. (130 LB) |5x10 HIP ABD. (130 LB) |TREADMILL |10x10 STRT LEG (10 LB) |5x10 HIP ABD. (135 LB) |

| | |5x10 HIP ADD. (130 LB) |5x10 HIP ADD. (130 LB) |5x10 HIP ADD. (130 LB) |5x10 HIP ADD. (130 LB) | |5 MIN WALL SIT (80+() |5x10 HIP ADD. (135 LB) |

| | |5x10 LEG CURLS (85 LB) |5x10 LEG CURLS (85 LB) |5x10 LEG CURLS (85 LB) |5x10 LEG CURLS (85 LB) |5x10 HIP ABD. (135 LB) |BALL SQUATS (100) |5x10 LEG CURLS (90 LB) |

| | |10x10 STRT LEG (10 LB) |10x10 STRT LEG (10 LB) |10x10 STRT LEG (10 LB) |10x10 STRT LEG (10 LB) |5x10 HIP ADD. (135 LB) | |10x10 STRT LEG (10 LB) |

| | |3x10 SEAT-CALF (110 LB) |3x10 SEAT-CALF (115 LB) |3x10 SEAT-CALF (115 LB) |3x10 SEAT-CALF (115 LB) |5x10 LEG CURLS (90 LB) | |3x10 SEAT-CALF (115 LB) |

| | |5 MIN WALL SIT (80+() |5 MIN WALL SIT (80+() |5 MIN WALL SIT (80+() |5x10 1-LEG PRS (70 LB) |10x10 STRT LEG (10 LB) | |5x10 1-LEG PRS (70 LB) |

| | |BALL SQUATS (100) |BALL SQUATS (100) |BALL SQUATS (100) |5 MIN WALL SIT (80+() |3x10 SEAT-CALF (115 LB) | |5 MIN WALL SIT (80+() |

| | | | | |SKI SQUATS (100) |5x10 1-LEG PRS (70 LB) | |SKI SQUATS (100) |

| | | | | | |5 MIN WALL SIT (80+() | | |

| | | | | | |SKI SQUATS (100) | | |

| | | | | | |15 MIN AQUA | | |

|22 |Jan 25 - Jan 31 |MIKE MULLIN, PT |15 MIN AQUA JOG |25 MIN BIKE |25 MIN BIKE |15 MIN BIKE |BIKE - WEST LOOP |4 SETS |

| | | | |WEST LOOP |WEST LOOP |GGP | |LEG CRL (15@90; 10@100) |

| | |30 MIN LIFE CYCLE |4+ MI RUN | | | |45 MIN LIFE CYCLE-HILLS |2-LEG PRS (20@200) |

| | |(Easy; LVL 1-2) |KEZAR - 17 LAPS (6800M) |4 SETS |3.1 MI RUN |4 SETS |(LVL 7/12; RPM 100-40; |LEG PRS (15@100; 12@110)|

| | | | |LEG CRL (15@90; 10@100) |TREADMILL |LEG CRL (15@90; 10@100) |16.5 MI) |HIP ABD (15@140; 12@150)|

| | |4 SETS | |2-LEG PRS (20@200) | |2-LEG PRS (15@200) | |HIB ADD (15@140; 12@150)|

| | |LEG CRL (15@90; 12@100) | |LEG PRS (20@100; 12@110)| |LEG PRS (20@100; 12@110)| |SEAT CALF (15@115: x 2) |

| | |2-LEG PRS (20@200) | |HIP ABD (15@135; 12@145)| |HIP ABD (15@140; 12@150)| | |

| | |LEG PRS (15@100; 12@110)| |HIB ADD (15@135; 12@145)| |HIB ADD (15@140; 12@150)| |4 SETS |

| | |HIP ABD (15@135; 12@145)| |SEAT CALF (15@115: x 2) | |SEAT CALF (15@115: x 2) | |BALL SQUATS (100, 120) |

| | |HIB ADD (15@135; 12@145)| | | | | |SINGLE LEG BEND (50, 70)|

| | |SEAT CALF (15@115: x 2) | |4 SETS | |4 SETS | |STNDCALF (2L-50; 1L-30) |

| | | | |BALL SQUATS (100, 120) | |BALL SQUATS (100, 120) | | |

| | |5 MIN WALL SIT (80+() | |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)| |5 MIN WALL SIT (80+() |

| | | | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) | |10x10 STRT LEG (10 LBS) |

| | |4 SETS | | | | | | |

| | |BALL SQUATS (100, 120) | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() | |50 MIN BIKE |

| | |SINGLE LEG BEND (50, 70)| |10x10 STRT LEG (10 LBS) | |10x10 STRT LEG (10 LBS) | |GGP |

| | |STNDCALF (2L-50: x2; | | | | | | |

| | |1L-30) | | | | | | |

| | | | | | | | | |

| | |10x10 STRT LEG (10 LBS) | | | | | | |

|23 |Feb 1 - Feb 7 |4 MI RUN |4 SETS |4 MI RUN |4 SETS |25 MIN BIKE |5.05 MI RUN |4 SETS |

| | |EAST LOOP |LEG CRL (15@90; 10@100) |WEST LOOP / POLO x 1 |LEG CRL (15@90; 10@100) |WEST LOOP |TREADMILL |LEG CRL (15@90; 10@100) |

| | | |2-LEG PRS (20@200) | |2-LEG PRS (20@210) | | |2-LEG PRS (20@210) |

| | |30 MIN LIFE CYCLE |LEG PRS (15@100; 12@110)|30 MIN LIFE CYCLE |LEG PRS (15@100; 12@110)|45 MIN LIFE CYCLE-HILLS | |LEG PRS (15@100; 12@110)|

| | |(LVL 1/12; EASY; 11.1 |HIP ABD (15@140; 12@150)|(LVL 0/12; EASY; 11.1 |HIP ABD (15@140; 12@150)|(LVL 7/12; RPM 100-40; | |HIP ABD (15@140; 12@150)|

| | |MI) |HIB ADD (15@140; 12@150)|MI) |HIB ADD (15@140; 12@150)|16.5 MI) | |HIB ADD (15@140; 12@150)|

| | | |SEAT CALF (15@115: x 2) | |SEAT CALF (15@115: x 2) | | |SEAT CALF (15@115: x 2) |

| | | | | | | | | |

| | | |4 SETS | |4 SETS | | |4 SETS |

| | | |BALL SQUATS (100, 120) | |BALL SQUATS (100, 120) | | |SKI SQUATS (100, 120) |

| | | |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)| | |SINGLE LEG BEND (50, 70)|

| | | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) | | |STNDCALF (2L-50; 1L-30) |

| | | | | | | | | |

| | | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() | | |5 MIN WALL SIT (80+() |

| | | |10x10 STRT LEG (10 LBS) | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) |

| | | | | | | | | |

| | | |30 MIN LIFE CYCLE | |30 MIN AQUA JOG | | | |

| | | |(LVL 0-1/12; EASY; | | | | | |

| | | |11.1 MI) | | | | | |

| | | |Some pain; upper, outer| | | | | |

| | | |knee | | | | | |

|24 |Feb 8 - Feb 14 |3.5 MI RUN |4 SETS |4+ MI RUN |4 SETS |5.15 MI RUN |4 SETS |STANFORD CAMPUS LOOP; |

| | |TREADMILL (HOME) |LEG CRL (15@90; 10@100) |KEZAR - 18 LAPS (7200 M)|LEG CRL (15@90; 10@100) |TREADMILL |LEG CRL (15@90; 10@100) |TRACK x 1 |

| | | |2-LEG PRS (20@210) | |2-LEG PRS (20@210) | |2-LEG PRS (20@210) | |

| | |15 MIN AQUA JOG |LEG PRS (15@100; 12@110)| |LEG PRS (15@100; 12@110)| |LEG PRS (15@100; 12@110)|45 MIN BIKE |

| | | |HIP ABD (15@140; 12@150)| |HIP ABD (15@140; 12@150)| |HIP ABD (15@140; 12@150)|PRESIDIO; MARINA; |

| | | |HIB ADD (15@140; 12@150)| |HIB ADD (15@140; 12@150)| |HIB ADD (15@140; 12@150)|PRESIDIO GATE; BACK |

| | | |SEAT CALF (15@115: x 2) | |SEAT CALF (15@115: x 2) | |SEAT CALF (15@115: x 2) | |

| | | | | | | | | |

| | | |4 SETS | |4 SETS | |4 SETS | |

| | | |SKI SQUATS (100, 120) | |SKI SQUATS (100, 120) | |SKI SQUATS (100, 120) | |

| | | |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)| |

| | | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) | |

| | | | | | | | | |

| | | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() | |

| | | |10x10 STRT LEG (10 LBS) | |10x10 STRT LEG (10 LBS) | |10x10 STRT LEG (10 LBS) | |

|25 |Feb 15 - Feb 21 |4 SETS |5.26 MI RUN |4 SETS |6.2 MI RUN |4 SETS |5.17 MI RUN |4 SETS |

| | |LEG CRL (15@90; 10@100) |TREADMILL |LEG CRL (15@90; 10@100) |TREADMILL |LEG CRL (15@90; 10@100) |TREADMILL |LEG CRL (15@90; 10@100) |

| | |2-LEG PRS (20@210) |3x0.5 MI HILLS (GRADE 5)|2-LEG PRS (20@215) |5x0.5 MI HILLS |2-LEG PRS (20@215) |4x0.5 MI HILLS |2-LEG PRS (20@215) |

| | |LEG PRS (15@100; 12@110)| |LEG PRS (15@105; 12@115)|(GRADES 1-5) |LEG PRS (15@105; 12@115)|(GRADE 5) |LEG PRS (15@105; 12@115)|

| | |HIP ABD (15@140; 12@150)| |HIP ABD (15@145; 12@155)| |HIP ABD (15@145; 12@155)| |HIP ABD (15@145; 12@155)|

| | |HIB ADD (15@140; 12@150)| |HIB ADD (15@145; 12@155)| |HIB ADD (15@145; 12@155)| |HIB ADD (15@145; 12@155)|

| | |SEAT CALF (15@115: x 2) | |SEAT CALF (15@115: x 2) | |SEAT CALF (15@115: x 2) | |SEAT CALF (15@115: x 2) |

| | | | | | | | | |

| | |4 SETS | |4 SETS | |4 SETS | |4 SETS |

| | |SKI SQUATS (100, 120) | |SKI SQUATS (100, 120) | |SKI SQUATS (100, 120) | |SKI SQUATS (100, 120) |

| | |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)|

| | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) |

| | | | | | | | | |

| | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() |

| | |10x10 STRT LEG (10 LBS) | |10x10 STRT LEG (10 LBS | |10x10 STRT LEG (10 LBS) | |10x10 STRT LEG (10 LBS) |

|26 |Feb 22 - Feb 28 |~4.5 MI RUN |4 SETS |MIKE MULLIN & EMILY |4 SETS |3.1 MI RUN |4 SETS |6+ MI RUN |

| | |WEST LOOP/POLO x 1 |LEG CRL (15@90; 10@100) |MILLER, PTs |LEG CRL (15@90; 10@100) |TREADMILL - EASY |LEG CRL (15@90; 10@100) |BRIDGE; PRES GATE; LAKE |

| | | |2-LEG PRS (20@215) | |2-LEG PRS (20@215) | |2-LEG PRS (20@215) |ST; BACK |

| | | |LEG PRS (15@105; 12@115)|6 MI RUN |LEG PRS (15@105; 12@115)| |LEG PRS (15@105; 12@120)| |

| | | |HIP ABD (15@145; 12@155)|YACHT CLUB-FT |HIP ABD (15@145; 12@155)| |HIP ABD (15@145; 12@155)|GOOD RUN |

| | | |HIB ADD (15@145; 12@155)|MASON-EMBARCADERRO-CAL |HIB ADD (15@145; 12@155)| |HIB ADD (15@145; 12@155)|BIT TIGHT, BUT FELT |

| | | |SEAT CALF (15@115: x 2) |ST-HYDE-GHRDL SQ-FT |SEAT CALF (15@115: x 2) | |SEAT CALF (15@115: x 2) |PRETTY GOOD |

| | | | |MASON-BACK | | | | |

| | | |4 SETS | |4 SETS | |4 SETS | |

| | | |SKI SQUATS (100, 120) | |SKI SQUATS (100, 120) | |SKI SQUATS (100, 120) | |

| | | |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)| |

| | | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) | |

| | | | | | | | | |

| | | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() | |

| | | |10x10 STRT LEG (10 LBS) | |10x10 STRT LEG (10 LBS) | |10x10 STRT LEG (10 LBS) | |

| | | | | | | | | |

| | | | | |3x10 SQUATS (70 LBS) | |3x12 SQUATS (70 LBS) | |

| | | | | |15 JUMP ROPE | |15 JUMP ROPE | |

| | | | | |STRGHT LINE HOPS | |STRGHT LINE HOPS | |

|27 |Mar 1 - Mar 7 |4 SETS |3.1 MI RUN |3.5 MI RUN |4 SETS | |6+ MI RUN |4 SETS |

| | |LEG CRL (15@90; 10@100) |TREADMILL |WEST LOOP |LEG CRL (15@90; 10@100) | |BRIDGE; PRES GATE; LAKE |LEG CRL (15@90; 10@100) |

| | |2-LEG PRS (20@215) | | |SQUATS (70 LBS; 2x12) | |ST; BACK |SQUATS (70 LBS; 2x12) |

| | |LEG PRS (15@105; 12@120)| | |LEG PRS (15@105; 12@120)| | |LEG PRS (15@110; 12@120)|

| | |HIP ABD (15@145; 12@155)| | |HIP ABD (15@145; 12@155)| |GOOD RUN |HIP ABD (15@145; 12@155)|

| | |HIB ADD (15@145; 12@155)| | |HIB ADD (15@145; 12@155)| |BIT TIGHT, BUT FELT |HIB ADD (15@145; 12@155)|

| | |SEAT CALF (15@115: x 2) | | |SEAT CALF (15@115: x 2) | |PRETTY GOOD |SEAT CALF (15@115: x 2) |

| | | | | | | | | |

| | |4 SETS | | |4 SETS | | |4 SETS |

| | |SKI SQUATS (100, 120) | | |SKI SQUATS (100, 120) | | |SKI SQUATS (100, 120) |

| | |SINGLE LEG BEND (50, 70)| | |SINGLE LEG BEND (50, 70)| | |SINGLE LEG BEND (50, 70)|

| | |STNDCALF (2L-50; 1L-30) | | |STNDCALF (2L-50; 1L-30) | | |STNDCALF (2L-50; 1L-30) |

| | | | | | | | | |

| | |5 MIN WALL SIT (80+() | | |5 MIN WALL SIT (80+() | | |5 MIN WALL SIT (80+() |

| | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) |

| | | | | | | | | |

| | |3x12 SQUATS (70 LBS) | | |15 JUMP ROPE | | |15 JUMP ROPE |

| | |15 JUMP ROPE | | |STRGHT LINE HOPS | | |STRGHT LINE HOPS |

| | |STRGHT LINE HOPS | | | | | | |

|28 |Mar 8 - Mar 14 |~4.5 MI RUN |4 SETS |EMILY MILLER, PT |4+ MI RUN | |4 SETS |4 MI RUN |

| | |WEST LOOP; POLO x 1 |LEG CRL (15@90; 10@100) | |EAST LOOP; STOW x 1 | |LEG CRL (15@90; 10@100) |TREADMILL |

| | | |SQUATS (70 LBS; 2x12) |4.5 MI RUN | | |SQUATS (70 LBS; 2x12) |GOOD RUN |

| | | |LEG PRS (15@110; 12@120)|WEST LOOP; POLO x 1 | | |LEG PRS (15@110; 12@120)| |

| | | |HIP ABD (15@145; 12@155)| | | |HIP ABD (15@145; 12@155)|AQUA JUMP/JOG |

| | | |HIB ADD (15@145; 12@155)| | | |HIB ADD (15@145; 12@155)| |

| | | |SEAT CALF (15@115: x 2) | | | |SEAT CALF (15@115: x 2) | |

| | | | | | | | | |

| | | |4 SETS | | | |4 SETS | |

| | | |SKI SQUATS (100, 120) | | | |SKI SQUATS (100, 120) | |

| | | |SINGLE LEG BEND (50, 70)| | | |SINGLE LEG BEND (50, 70)| |

| | | |STNDCALF (2L-50; 1L-30) | | | |STNDCALF (2L-50; 1L-30) | |

| | | | | | | | | |

| | | |5 MIN WALL SIT (80+() | | | |5 MIN WALL SIT (80+() | |

| | | |10x10 STRT LEG (10 LBS) | | | |10x10 STRT LEG (10 LBS) | |

| | | | | | | | | |

| | | |JUMP ROPE | | | |5+ MI RUN | |

| | | |STRGHT LINE HOPS | | | |GREAT HIGHWAY; BACK | |

| | | | | | | |BEACH; STAIRS; BACK | |

| | | | | | | |GRRRREAT RUN | |

|29 |Mar 15 - Mar 21 |3.5+ MI RUN |4 SETS |4 MI RUN |4 SETS |5+ MI RUN |5+ MI RUN |4 SETS |

| | |WEST LOOP |LEG CRL (15@90; 10@100) |TREADMILL |LEG CRL (15@90; 10@100) |GREAT HIGHWAY/BACK |GHWY/BACK BEACH |LEG CRL (15@90; 10@100) |

| | | |SQUATS (70 LBS; 2x12) | |SQUATS (70 LBS; 2x12) |CLIFFHOUSE/BACK |CLIFFHOUSE/BACK |SQUATS (70 LBS; 2x12) |

| | | |LEG PRS (15@110; 12@120)| |LEG PRS (15@110; 12@120)| | |LEG PRS (15@110; 12@120)|

| | | |HIP ABD (15@145; 12@155)| |HIP ABD (15@145; 12@155)| | |HIP ABD (15@145; 12@155)|

| | | |HIB ADD (15@145; 12@155)| |HIB ADD (15@145; 12@155)| | |HIB ADD (15@145; 12@155)|

| | | |SEAT CALF (15@115: x 2) | |SEAT CALF (15@115: x 2) | | |SEAT CALF (15@115: x 2) |

| | | | | | | | | |

| | | |4 SETS | |4 SETS | | |4 SETS |

| | | |SKI SQUATS (100, 120) | |SKI SQUATS (100, 120) | | |SKI SQUATS (100, 120) |

| | | |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)| | |SINGLE LEG BEND (50, 70)|

| | | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) | | |STNDCALF (2L-50; 1L-30) |

| | | | | | | | | |

| | | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() | | |5 MIN WALL SIT (80+() |

| | | |10x10 STRT LEG (10 LBS) | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) |

| | | | | | | | | |

| | | |JUMP ROPE | |JUMP ROPE | | |4+ MI RUN |

| | | |STRGHT LINE HOPS | |STRGHT LINE HOPS | | |MARINA; FT POINT; BACK |

|30 |Mar 22 - Mar 28 | |10K RUN |4 SETS |STEP-UPS |5+ MI RUN |4 SETS |9.5+ MI RUN |

| | |45 MIN LIFE CYCLE-HILLS |TREADMILL |LEG CRL (15@90; 10@100) |4 x 1 MIN |GREAT HIGHWAY; BACK; |LEG CRL (15@90; 10@100) |WEST LOOP; POLO x 1; |

| | |(LVL 7/12; RPM 100-40; | |SQUATS (70 LBS; 2x12) | |STAIRS; BACK |SQUATS (70 LBS; 2x12) |GREAT HGWY; BACK BEACH; |

| | |16.5 MI) |JUMP ROPE |LEG PRS (15@110; 12@120)|4 MI RUN (30 MIN) |WINDY!! |LEG PRS (15@110; 12@120)|CLIFFHOUSE; BACK |

| | | | |HIP ABD (15@145; 12@155)|TREADMILL | |HIP ABD (15@145; 12@155)| |

| | |POOL JUMP | |HIB ADD (15@145; 12@155)|GOOD RUN, SMOOTH |STEP UPS |HIB ADD (15@145; 12@155)|FIRST LONG RUN IN 8 |

| | |5 x 1 MIN | |SEAT CALF (15@115: x 2) | |4 x 1 MIN |SEAT CALF (15@115: x 2) |MONTHS |

| | | | | |AQUA JUMPS | | | |

| | |JUMP ROPE | |4 SETS |5 x 1 MIN | |4 SETS |FELT PRETTY GOOD, BIT |

| | | | |SKI SQUATS (100, 120) | | |SKI SQUATS (100, 120) |TIRED, BUT GOOD RUN |

| | | | |SINGLE LEG BEND (50, 70)|GRRRREAT WORKOUT | |SINGLE LEG BEND (50, 70)| |

| | | | |STNDCALF (2L-50; 1L-30) | | |STNDCALF (2L-50; 1L-30) | |

| | | | | | | | | |

| | | | |5 MIN WALL SIT (80+() | | |5 MIN WALL SIT (80+() | |

| | | | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) | |

| | | | | | | |STEP-UPS; 4 x 1 MIN | |

| | | | |STEP-UPS | | | | |

| | | | |4 x 1 MIN | | |16 MI BIKE | |

| | | | | | | |STANFORD - PORTOLA | |

|31 |Mar 29 - Apr 4 |~5 MI RUN |4 SETS |~4.5 MI RUN |6 MI RUN |EAKIN |5 MI RUN |EASTER |

| | |PA RUN CLUB |LEG CRL (15@90; 10@100) |PINNACLE; FT POINT; BACK|MARINA-FT | |TREADMILL | |

| | | |SQUATS (70 LBS; 2x12) | |MASON-EMBARCADERRO-CAL |BIKE: GRHWY; BACK | |10.5+ MI RUN |

| | |PUSHED - FINISHED 2nd |LEG PRS (15@110; 12@120)|30 MIN LIFECYCLE |ST-HYDE-GHRDL SQ-PIER-FT| |10 MIN BIKE |GRHWY; MERCED x 1; |

| | | |HIP ABD (15@145; 12@155)|(RPM 100) |MASON-BACK |4 SETS |(EASY AFTER RUN) |BACK BEACH; CLIFFHOUSE; |

| | |HARDEST RUN IN 8 MONTHS |HIB ADD (15@145; 12@155)| | |LEG CRL (15@90; 10@100) | |BACK |

| | | |SEAT CALF (15@115: x 2) | |SKI SQUATS |SQUATS (70 LBS; 2x12) |20 MIN AQUA | |

| | | | | |4 x 120 |LEG PRS (15@110; 12@120)|INTERVAL SPRINTS |150-160; 169 HR |

| | | |4 SETS | | |HIP ABD (15@145; 12@155)| | |

| | | |SKI SQUATS (100, 120) | |10x10 STRT LEG (10 LBS) |HIB ADD (15@145; 12@155)| | |

| | | |SINGLE LEG BEND (50, 70)| | |SEAT CALF (15@115: x 2) | | |

| | | |STNDCALF (2L-50; 1L-30) | | | | | |

| | | | | | |4 SETS | | |

| | | |5 MIN WALL SIT (80+() | | |SKI SQUATS (100, 120) | | |

| | | |10x10 STRT LEG (10 LBS) | | |SINGLE LEG BEND (50, 70)| | |

| | | |STEP-UPS; 4 x 1 MIN | | |STNDCALF (2L-50; 1L-30) | | |

| | | | | | | | | |

| | | | | | |5 MIN WALL SIT (80+() | | |

| | | | | | |10x10 STRT LEG (10 LBS) | | |

| | | | | | |STEP-UPS; 4 x 1 MIN | | |

| | | | | | |5 x 1 MIN AQUA JUMPS | | |

|32 |Apr 5 - Apr 11 | |4.5+ MI RUN |5+ MI RUN | |~5.5 MI RUN | |10 MI RUN |

| | |4 SETS |WEST LOOP (BACK SIDE); |PINNACLE; PRES GATE; FT |4 SETS |BACK WEST LOOP; |4 SETS |TREADMILL |

| | |LEG CRL (15@90; 10@100) |STOW x 1; JFK; BACK |POINT; MARINA; BACK PRES|LEG CRL (15@90; 10@100) |POLO x 1; STOW x 1; JFK;|LEG CRL (15@90; 10@100) |B/C IT WAS RAINING AGAIN|

| | |SQUATS (70 LBS; 2x12) | |GATE; PINNACLE |SQUATS (70 LBS; 2x12) |BACK |SQUATS (70 LBS; 2x12) | |

| | |LEG PRS (15@115; 12@125)|30 MIN AQUA JOG |(HR 140-150s; 178) |LEG PRS (15@115; 12@125)| |LEG PRS (15@115; 12@125)|SMOOTH PACE |

| | |HIP ABD (15@145; 12@155)| | |HIP ABD (15@145; 12@155)| |HIP ABD (15@145; 12@155)|FELT GOOD |

| | |HIB ADD (15@145; 12@155)|3 x 50 JUMP ROPE |30 MIN AQUA JOG |HIB ADD (15@145; 12@155)| |HIB ADD (15@145; 12@155)|NO PROBLEMS |

| | |SEAT CALF (15@115: x 2) | |(HR 130s) |SEAT CALF (15@115: x 2) | |SEAT CALF (15@115: x 2) | |

| | | | | | | | | |

| | |4 SETS | | |4 SETS | |4 SETS | |

| | |SKI SQUATS (100, 120) | | |SKI SQUATS (100, 120) | |SKI SQUATS (100, 120) | |

| | |SINGLE LEG BEND (50, 70)| | |SINGLE LEG BEND (50, 70)| |SINGLE LEG BEND (50, 70)| |

| | |STNDCALF (2L-50; 1L-30) | | |STNDCALF (2L-50; 1L-30) | |STNDCALF (2L-50; 1L-30) | |

| | | | | | | | | |

| | |5 MIN WALL SIT (80+() | | |5 MIN WALL SIT (80+() | |5 MIN WALL SIT (80+() | |

| | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) | |10x10 STRT LEG (10 LBS) | |

| | |STEP-UPS; 5 x 1 MIN | | |STEP-UPS; 5 x 1 MIN | |STEP-UPS; 5 x 1 MIN | |

| | | | | | | | | |

| | | | | |30 MIN AQUA JOG | |5 MI RUN (140s HR) | |

| | | | | |MED PACE | |TREADMILL (40 MIN) | |

| | | | | | | | | |

| | | | | | | |10 MIN AQUA JOG | |

|33 |Apr 12 - Apr 18 |EASY LOW-NON IMPACT DAY | |5+ MI RUN |6 MI RUN (53 MIN) | |FRATTO, CHIRO |ANOTHER NON-IMPACT DAY |

| | | |4 SETS |GRHWY; BACK BEACH; |MARINA-FT |AM: YOGA | |FOR THE BACK |

| | |30 MIN AQUA JOG |LEG CRL (15@90; 10@100) |CLIFFHOUSE; BACK |MASON-EMBARCADERRO-CAL | |PIC-UH-NIC DAY, DAVIS | |

| | |GOOD PACE |SQUATS (70 LBS; 2x12) |GORGEOUS DAY |ST-HYDE-GHRDL SQ-PIER-FT|TRIED TO TAKE IT EASY |WALKED ALL DAY |60 MIN AQUA JOG |

| | | |LEG PRS (15@115; 12@125)| |MASON-BACK |TODAY | |6 x 6 MIN BUTT KICK |

| | |60 MIN LIFE CYCLE |HIP ABD (15@145; 12@155)|30 MIN LIFECYCLE |MORNING RUN | |AM |6 x 5 MIN HIGH KNEES |

| | |ALTERNATE: |HIB ADD (15@145; 12@155)|LV 1/12; 100 RPM |WOKE UP AT 6AM |4 SETS |30 MIN AQUA JOG - XC | |

| | |10 MIN LV 1/12 |SEAT CALF (15@115: x 2) | | |LEG CRL (15@90; 10@100) | |GREAT WORKOUT FOR |

| | |10 MIN LV 3/12 | | |BACK KILLING ME |SQUATS (70 LBS; 2x12) |PM |CALVES/HAMSTRINGS |

| | |100 RPM |4 SETS | |AFTERWARDS & ALL DAY |LEG PRS (15@115; 12@125)|30 MIN BIKE | |

| | | |SKI SQUATS (100, 120) | |GOOD RUN THOUGH |HIP ABD (15@145; 12@155)|(LV 5/12; 100-10 RPM) |60 MIN LIFE CYCLE-HILLS |

| | | |SINGLE LEG BEND (50, 70)| | |HIB ADD (15@145; 12@155)| |(LVL 7/12; RPM 100-10; |

| | | |STNDCALF (2L-50; 1L-30) | |SAW DR. FRATTO |SEAT CALF (15@115: x 2) | |21.6 MI) |

| | | | | |MANIPULATED BACK | | | |

| | | |5 MIN WALL SIT (80+() | | |4 SETS | | |

| | | |10x10 STRT LEG (10 LBS) | | |SKI SQUATS (100, 120) | | |

| | | |STEP-UPS; 5 x 1 MIN | | |SINGLE LEG BEND (50, 70)| | |

| | | | | | |STNDCALF (2L-50; 1L-30) | | |

| | | |3.1 MI RUN | | | | | |

| | | |TREADMILL - EASY | | |5 MIN WALL SIT (80+() | | |

| | | | | | |10x10 STRT LEG (10 LBS) | | |

| | | |10 MIN AQUA JOG | | | | | |

| | | | | | |30 MIN AQUA JOG | | |

| | | | | | |3 x 5 MIN HIGH KNEES | | |

| | | | | | |3 x 5 MIN BUTT KICK | | |

|34 |Apr 19 - Apr 25 | |60 MIN AQUA JOG |1:30 AQUA RUN | |1:20 BIKE |1:30 AQUA RUN | |

| | |4 SETS |6 x 6 MIN BUTT KICK |GRRRREAT WORKOUT |4 SETS |HEADLANDS; BACK |STRONG WORKOUT; |4 SETS |

| | |LEG CRL (15@90; 10@100) |6 x 5 MIN HIGH KNEES | |LEG CRL (15@90; 10@100) | |WEARING OUT LAST 1/2 |LEG CRL (15@90; 10@100) |

| | |SQUATS (70 LBS; 2x12) | |10 MIN HIGH KNEE |SQUATS (70 LBS; 2x12) |GRRRREAT RIDE |HOUR |SQUATS (70 LBS; 2x12) |

| | |LEG PRS (15@115; 12@125)|GOT CALF CRAMPS 3Xs |130-140 HR |LEG PRS (15@115; 12@125)|GORGEOUS DAY | |LEG PRS (15@115; 12@125)|

| | |HIP ABD (15@145; 12@155)|(1 LEFT LEG - 2 RIGHT) | |HIP ABD (15@145; 12@155)|(AFTER WORK RIDE) |10 MIN HIGH KNEE |HIP ABD (15@145; 12@155)|

| | |HIB ADD (15@145; 12@155)| |80 MIN RUN & HIGH KNEE |HIB ADD (15@145; 12@155)| |130-140 HR |HIB ADD (15@145; 12@155)|

| | |SEAT CALF (15@115: x 2) |60 MIN LIFE CYCLE-HILLS | |SEAT CALF (15@115: x 2) | | |SEAT CALF (15@115: x 2) |

| | | |(LV 1-4/12; AVG 3; RPM |40 x 1 MIN RUN | | |80 MIN RUN & HIGH KNEE | |

| | |4 SETS |100; 21.6 MI) |150-160 HR |4 SETS | | |4 SETS |

| | |SKI SQUATS (100, 120) | | |SKI SQUATS (100, 120) | |40 x 1 MIN RUN |SKI SQUATS (100, 120) |

| | |SINGLE LEG BEND (50, 70)|GREAT WORKOUT |40 x 1 MIN HIGH KNEE |SINGLE LEG BEND (50, 70)| |150s-LOW 160s HR |SINGLE LEG BEND (50, 70)|

| | |STNDCALF (2L-50; 1L-30) | |140-150 HR |STNDCALF (2L-50; 1L-30) | | |STNDCALF (2L-50; 1L-30) |

| | | | | | | |40 x 1 MIN HIGH KNEE | |

| | |5 MIN WALL SIT (80+() | |10 MIN LIFECYCLE |5 MIN WALL SIT (80+() | |140-150 HR |5 MIN WALL SIT (80+() |

| | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) |

| | | | |STARTED YOGA (VIDEO) | | | | |

| | |45 MIN LIFE CYCLE-HILLS | | |30 MIN LIFE CYCLE-HILLS | | |60 MIN AQUA RUN |

| | |(LVL 7/12; RPM 100-10; | | |3 x 5 MIN LV 3/12 | | |BIT TIRED, BUT GOOD |

| | |16.5 MI) | | |3 x 5 MIN LV 2/12 | | |WORKOUT |

| | | | | |RPM 100 | | | |

| | | | | | | | |10 MIN HIGH KNEE 130-40 |

| | | | | | | | |HR |

| | | | | | | | | |

| | | | | | | | |50 MIN RUN & HIGH KNEE |

| | | | | | | | | |

| | | | | | | | |25 x 1 MIN RUN - 150s++ |

| | | | | | | | |HR |

| | | | | | | | |25 x 1 MIN HIGH KNEE |

| | | | | | | | |140-150 HR |

|35 |Apr 26 - May 2 |60 AQUA RUN |1:30 AQUA RUN | |45 MIN LIFECYCLE |4.25+ MI RUN | |RUN |

| | |GOOD STEADY PACE |GOOD STEADY WORKOUT |4 SETS |LVL 1/12; 100 RPMs |WEST LOOP; POLO x 1 |4 SETS |STANFORD CAMPUS LOOP |

| | | | |LEG CRL (15@90; 10@100) | | |LEG CRL (15@90; 10@100) | |

| | |10 MIN HIGH KNEE |10 MIN HIGH KNEE |SQUATS (70 LBS; 2x12) |TIRED & SLEEPY TODAY |FIRST RUN IN TWO WEEKS |SQUATS (70 LBS; 2x12) |EASY |

| | |130s |130-140 HR |LEG PRS (15@115; 12@125)| | |LEG PRS (15@115; 12@125)| |

| | | | |HIP ABD (15@145; 12@155)| |BUTT HURT; BACK BIT |HIP ABD (15@145; 12@155)|NO LEFT BACK PAIN!!!! |

| | |50 MIN RUN & HIGH KNEE |1 MIN RUN - 1 MIN HIGH |HIB ADD (15@145; 12@155)| |PAIN; AFTERWARDS LIMP, |HIB ADD (15@145; 12@155)|BUT RIGHT BACK FELT |

| | | |KNEE - 2 MIN RUN - 1 MIN|SEAT CALF (15@115: x 2) | |BUT MORE IN THE BUTT |SEAT CALF (15@115: x 2) |FUNNY. |

| | |ALTERNATE: |HIGH KNEE - 1 MIN HIGH | | |THEN BACK | | |

| | |1 MIN HIGH KNEE |KNEE - 3 MIN RUN - 1 MIN|4 SETS | | |4 SETS |10 MIN STAIR MACHINE |

| | |4 MIN RUN |HIGH KNEE - 4 MIN RUN - |SKI SQUATS (100, 120) | |TIRED....UGH....SLEEPY |SKI SQUATS (100, 120) | |

| | | |1 MIN HIGH KNEE |SINGLE LEG BEND (50, 70)| | |SINGLE LEG BEND (50, 70)| |

| | | |5 MIN RUN - 1 MIN HIGH |STNDCALF (2L-50; 1L-30) | | |STNDCALF (2L-50; 1L-30) | |

| | | |KNEE - 5 MIN RUN, ETC - | | | | | |

| | | |5 MIN INTERVALS UNTIL |5 MIN WALL SIT (80+() | | |5 MIN WALL SIT (80+() | |

| | | |FINISH |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) | |

| | | | | | | |3 x 1 MIN STEPUPS | |

| | | |LOW - MID 150s HR AVG |30 MIN LIFECYCLE | | | | |

| | | |FOR RUN |LVL 2/12; 100 RPMs | | |5 MIN STAIR MACHINE | |

| | | | | | | | | |

| | | |10 MIN LIFECYCLE | | | | | |

|36 |May 2 - May 9 |3.1 MI RUN | |4+ MI RUN |6.5+ MI RUN |~6+ MI RUN | |6.5+ MI RUN |

| | |STANFORD - TRACK x 13 |4 SETS |MARINA; BRIDGE; BACK |WEST LOOP (BACK SIDE); |STANFORD CAMPUS LOOP |4 SETS |WEST LOOP (BACK SIDE); |

| | |LANES 4-5 |LEG CRL (15@90; 10@100) |SHINS TIGHT; LEGS STIFF |EAST LOOP; |(PART); DISH TRAIL; BACK|LEG CRL (15@90; 10@100) |EAST LOOP; |

| | | |SQUATS (70 LBS; 2x12) | |STOW x 1; JFK; BACK |(PARC COURSE) |SQUATS (70 LBS; 2x12) |STOW x 1; JFK; BACK |

| | |SUB-25 MIN |LEG PRS (15@115; 12@125)|30 MIN LIFECYCLE | | |LEG PRS (15@115; 12@125)| |

| | |GOOD RUN; NO BACK PAIN,|HIP ABD (15@145; 12@155)|LV 1-3/12; 100-20 RPM | |KNEE STIFF AT BEGINNING,|HIP ABD (15@145; 12@155)|BACK TIGHT FOR FIRST |

| | |BUT SHINS GOT TIGHT |HIB ADD (15@145; 12@155)| |NO BACK PAIN; TRYING TO|BUT LOSSENED UP; TURNED|HIB ADD (15@145; 12@155)|MILE--TIGHT, BUT NO |

| | |AFTER 2 MILES |SEAT CALF (15@115: x 2) | |RUN MORE FLAT-FOOTED ON |OUT TO BE A FAIRLY GOOD,|SEAT CALF (15@115: x 2) |PAIN; SHINS HURT FOR |

| | | | | |LEFT LEG--COULD FEEL IT |EASY RUN. TWING OF | |FIRST 3 MILES BUT |

| | |30 MIN LIFECYCLE |4 SETS | |IN MY LEFT INNER QUAD; |AWKWARD FEELING IN LOWER|4 SETS |LOOSENED UP AFTERWARDS |

| | |LV 2-5/12; 100-20 RPM |SKI SQUATS (100, 120) | |TIGHT AT BEGINNING OF |BACK, BUT NO PAIN. |SKI SQUATS (100, 120) | |

| | | |SINGLE LEG BEND (50, 70)| |RUN, STARTED TO LOOSEN | |SINGLE LEG BEND (50, 70)| |

| | | |STNDCALF (2L-50; 1L-30) | |UP IN MIDDLE, BUT THEN | |STNDCALF (2L-50; 1L-30) | |

| | | | | |TIGHTENED UP IN QUADS | | | |

| | | |5 MIN WALL SIT (80+() | | | |5 MIN WALL SIT (80+() | |

| | | |10x10 STRT LEG (10 LBS) | | | |10x10 STRT LEG (10 LBS) | |

| | | |4 x 1 MIN STEPUPS | | | |4 x 1 MIN STEPUPS | |

| | | | | | | | | |

| | | |10 MIN STAIR MACHINE | | | |10 MIN STAIR MACHINE | |

| | | | | | | |1.48 MI; 71 FLOORS | |

| | | |20 MIN LIFECYCLE | | | | | |

| | | |LV 1/12; 100-110 RPM | | | |30 MIN LIFECYCLE | |

| | | | | | | |LV 1-3/12; 100-110 RPM | |

|37 |May 10 - May16 |6 MI RUN | |6.5+ MI RUN |4 MI RUN |~7.5+ MI RUN | |BAY TO BREAKERS |

| | |MARINA-FT |4 SETS |WEST LOOP (BACK SIDE); |MARINA; FT POINT; BACK |STANFORD CAMPUS LOOP; |4 SETS |MISSED IT |

| | |MASON-EMBARCADERRO-CAL |LEG CRL (15@90; 10@100) |EAST LOOP; | |DISH TRAIL; BACK; TRACK |LEG CRL (15@90; 10@100) | |

| | |ST-HYDE-GHRDL SQ-PIER-FT|SQUATS (70 LBS; 2x12) |STOW x 1; JFK; BACK |DISCOMFORT FOR 0.5 MI, |x 1 |SQUATS (70 LBS; 2x12) |~7.5+ MI RUN |

| | |MASON-BACK |LEG PRS (15@120; 12@130)| |THEN LOOSENED UP INTO A | |LEG PRS (15@120; 12@130)|STANFORD CAMPUS LOOP; |

| | | |HIP ABD (15@145; 12@155)|PAIN OR DISCOMFORT (HOW |DECENT RUN |1 MIN STEP UP BEFORE |HIP ABD (15@145; 12@155)|DISH TRAIL; BACK; TRACK |

| | |KNEE STIFF FOR FIRST |HIB ADD (15@145; 12@155)|DO I KNOW????) FOR FIRST| |RUN--I THINK THIS REALLY|HIB ADD (15@145; 12@155)|x 1 |

| | |MILE, THEN LOOSENED UP; |SEAT CALF (15@115: x 2) |0.5 MILE; TOOK ABOUT A |JUMP ROPE |HELPS! NO "PAIN" OR |SEAT CALF (15@115: x 2) | |

| | |NO BACK PAIN; BUT WAS | |MILE TO LOOSEN UP; |3 x 50 |DISCOMFORT AT BEGINNING | |1 MIN STEP UP BEFORE |

| | |COMPENSATING AGAIN ON |4 SETS |AFTER THIS, LEG FELT | |OF RUN, LIKE IN LAST FEW|4 SETS |RUN; NO "PAIN" OR |

| | |RIGHT LEG |SKI SQUATS (100, 120) |PRETTY GOOD AND | |DAYS; KNEE STIFF BUT |SKI SQUATS (100, 120) |DISCOMFORT AT BEGINNING |

| | | |SINGLE LEG BEND (50, 70)|MAINTAINED RELATIVELY | |LOOSENED UP; BUT STILL |SINGLE LEG BEND (50, 70)|OF RUN; BEEYOOTIFUL |

| | |10 MIN LIFECYCLE |STNDCALF (2L-50; 1L-30) |GOOD PACE | |FELT BIT TIRED; |STNDCALF (2L-50; 1L-30) |DAY; FELT PRETTY GOOD; |

| | | | | | |OTHERWISE DECENT PACE | |BETTER THAN DECENT PACE;|

| | | |5 MIN WALL SIT (80+() |JUMP ROPE | | |5 MIN WALL SIT (80+() |NICE RUN |

| | | |10x10 STRT LEG (10 LBS) |3 x 50 | | |10x10 STRT LEG (10 LBS) | |

| | | |5 x 1 MIN STEPUPS | | | |5 x 1 MIN STEPUPS |10 MIN LIFECYCLE |

| | | | | | | | | |

| | | |10 MIN STAIR MACHINE | | | |10 MIN STAIR MACHINE | |

| | | | | | | |68 FLOORS; 1.4 MI | |

| | | |JUMP ROPE | | | | | |

| | | |3 x (CANT REMEMBER!) | | | |JUMP ROPE | |

| | | | | | | |3 x 50 | |

|38 |May 17 - May23 |FRATTO, CHIROPRACTOR | |BIKE (A.M.) |BIKE (A.M.) |BIKE (A.M.) | |~8 MI RUN |

| | | |A.M. WEIGHT WORKOUT |WEST LOOP |WEST LOOP |WEST LOOP |4 SETS |STANFORD; CAMPUS LOOP; |

| | |20 MIN BIKE - AM | | | | |LEG CRL (15@90; 10@100) |DISH TRAIL; REST OF |

| | |WEST LOOP |4 SETS |~7.5 MI RUN |3.1 MI RUN (24 MIN) |~11 MI RUN |SQUATS (70 LBS; 2x12) |CAMPUS LOOP; TRACK x 4 |

| | | |LEG CRL (15@90; 10@100) |JFK; KEZAR; TRACK x 4; |TREADMILL |GREAT HIGHWAY; MERCED x |LEG PRS (15@120; 12@130)| |

| | |~4.5 MI RUN |SQUATS (70 LBS; 2x12) |JFK TO BACK WEST LOOP; | |1; BACK; CLIFFHOUSE; |HIP ABD (15@145; 12@155)|WARM; TWITCH OF PAIN AT |

| | |PINNACLE; MARINA; BACK |LEG PRS (15@120; 12@130)|LINCLON-GRHWY; BACK |JUMP ROPE |BACK |HIB ADD (15@145; 12@155)|START WHICH FREAKED ME |

| | |TRIED TO TAKE IT EASY; |HIP ABD (15@145; 12@155)| |3 x 50 | |SEAT CALF (15@115: x 2) |OUT, SO I RAN |

| | |OK RUN; NO PAIN, BUT |HIB ADD (15@145; 12@155)|BEST RUN IN A LONG TIME;| | | |CUATIOUSLY; ALSO BIT |

| | |WENT SLOW GOING DOWN |SEAT CALF (15@115: x 2) |DIDNT FEEL TOO STIFF AT | | |4 SETS |TIRED; BUT OTHERWISE OK|

| | |HILL IN PRESIDIO | |START; RELATIVELY GOOD | | |SKI SQUATS (100, 120) |RUN |

| | | |4 SETS |PACE (BETTER THAN | | |SINGLE LEG BEND (50, 70)| |

| | |10 MIN LIFECYCLE |SKI SQUATS (100, 120) |DECENT); FELT 2 | | |STNDCALF (2L-50; 1L-30) | |

| | | |SINGLE LEG BEND (50, 70)|TWITCHES OF PAIN | | | | |

| | | |STNDCALF (2L-50; 1L-30) |(millisecond) | | |5 MIN WALL SIT (80+() | |

| | | | | | | |10x10 STRT LEG (10 LBS) | |

| | | |5 MIN WALL SIT (80+() |JUMP ROPE | | |5 x 1 MIN STEPUPS | |

| | | |10x10 STRT LEG (10 LBS) |3 x 50 | | | | |

| | | |5 x 1 MIN STEPUPS | | | |JUMP ROPE | |

| | | | | | | |3 x 50 | |

| | | |P.M. WORKOUT | | | | | |

| | | | | | | |3.1 MI RUN | |

| | | |45 MIN LIFECYCLE-HILLS | | | |TREADMILL | |

| | | |(LV 6/12; 100-140 RPM; | | | |RIGHT AFTER WEIGHT | |

| | | |16.5 MI) | | | |WORKOUT; NO PROBLEMS; | |

| | | | | | | |FELT GOOD | |

| | | |JUMP ROPE | | | | | |

| | | |3 x 50 | | | | | |

|39 |May 24 - May31 |A.M. RUN | |~7.5 MILES |~6.5 MILES | | |13+ MI RUN |

| | |~4.5 MI RUN |A.M. BIKE - WEST LOOP |SAN DIEGO |TOWN & COUNTRY TO SEA | |4 SETS | |

| | |WEST LOOP; POLO x 1; | |TOWN & COUNTRY TO SEA |WORLD; BACK | |LEG CRL (15@90; 10@100) |WEST LOOP; POLO x 1; |

| | |BACK |4 SETS |WORLD; BACK |GOOD RUN; NO PROBLEMS, | |SQUATS (90 LBS; 2x12) |EAST LOOP; GRHWY; BACK; |

| | | |LEG CRL (15@90; 10@100) |VERY TIGHT QUADS, |BUT MINOR MILITWITCH AT | |LEG PRS (15@120; 12@130)|WINDMILL LOOP; |

| | |P.M. WORKOUT |SQUATS (90 LBS; 2x12) |ESPECIALLY HAMSTRINGS; |START; OTHERWISE SMOOTH | |HIP ABD (15@145; 12@155)|CLIFFHOUSE; BACK |

| | |30 MIN LIFECYCLE |LEG PRS (15@120; 12@130)|OTHERWISE, NO PROBLEMS |RUN; BUT HAD TO PEE | |HIB ADD (15@145; 12@155)| |

| | |(LV 1-2/12; 100-20 RPM) |HIP ABD (15@145; 12@155)|AND NICE SMOOTH RUN |SECOND HALF OF RUN | |SEAT CALF (15@115: x 2) |FIRST HALF MARATHON IN |

| | | |HIB ADD (15@145; 12@155)| | | | |38 WEEKS; NO MAJOR |

| | |4 x 1 MIN STEPUPS |SEAT CALF (15@115: x 2) | | | |4 SETS |PROBLEMS, BIT STIFF AT |

| | |3 x 50 JUMP ROPE | | | | |SKI SQUATS (100, 120) |BIEGINNING, WITH A |

| | | |4 SETS | | | |SINGLE LEG BEND (50, 70)|COUPLE MILITWITCHES, BUT|

| | | |SKI SQUATS (100, 120) | | | |STNDCALF (2L-50; 1L-30) |OTHERWISE SMOOTH RUN; |

| | | |SINGLE LEG BEND (50, 70)| | | | |DEFINITELT TIRED FROM |

| | | |STNDCALF (2L-50; 1L-30) | | | |5 MIN WALL SIT (80+() |YESTERDAY'S WORKOUT; |

| | | | | | | |10x10 STRT LEG (10 LBS) |FELT GOOD TO GET THIS |

| | | |5 MIN WALL SIT (80+() | | | |5 x 1 MIN STEPUPS |ONE OUTTA MY SYSTEM |

| | | |10x10 STRT LEG (10 LBS) | | | |3 x 50 JUMP ROPE | |

| | | |5 x 1 MIN STEPUPS | | | | |10 MIN LIFECYCLE |

| | | |3 x 50 JUMP ROPE | | | |~4 MI RUN | |

| | | | | | | |PINNACLE TO BRODERICK | |

| | | |3.1 MI RUN | | | |STREET HILL; BLOCK LAPS| |

| | | |TREADMILL; NO PROBLEMS;| | | |x 12; BACK | |

| | | |MINOR MILI-TWITCH | | | | | |

| | | | | | | |10 MIN LIFECYCLE | |

| | | |BIKE - WEST LOOP | | | | | |

|40 |May 31 - Jun 6 |5 MI RUN | |~8 MI RUN |9.5++ MI | |4 MI RUN |16+ MI RUN |

| | |GRHWY; BACK BEACH; |4 SETS |BACK WEST LOOP; EAST |HOME; BRIDGE; PRESGATE; |4 SETS |EASY | |

| | |CLIFFHOUSE; BACK |LEG CRL (15@90; 10@100) |LOOP JFK TO KEZAR; TRACK|BRODERICK; ARGUELLO; |LEG CRL (15@90; 10@100) |MARINA; FT POINT; BACK |WEST LOOP x 1, THEN TO |

| | | |SQUATS (90 LBS; 2x12) |x 4; STOW x 1; BACK JFK |GGP; JFK; WEST LOOP x 1;|SQUATS (90 LBS; 2x12) | |SUNSET; LAKE MERCED x 2;|

| | |TIRED FROM YESTERDAY BUT|LEG PRS (15@120; 12@130)| |BACK |LEG PRS (15@120; 12@130)|30 MIN LIFECYCLE |SUNSET; REST OF WEST |

| | |GOOD RUN; MILITWITCH AT|HIP ABD (15@145; 12@155)|EASY RUN; TIGHT AT FIRST| |HIP ABD (15@145; 12@155)|(LV 1/12; 100-120 RPM) |LOOP; BACK |

| | |BEGINNING BUT WAS LESS |HIB ADD (15@145; 12@155)|BUT LOOSENED UP; ROLLED |MORE LIKE 10 MI; LOWER |HIB ADD (15@145; 12@155)| | |

| | |HESITANT THAN |SEAT CALF (15@115: x 2) |RIGHT ANKLE TWICE; |KNEE CAP STIFF FOR FIRST|SEAT CALF (15@115: x 2) | |GOOD RELATIVELY STRONG; |

| | |NORMAL--RAN THROUGH IT; | |SECOND ROLL LANDED HARD |MILE ESPECIALLY ON DOWN | | |NO PROBLEMS; INITIAL |

| | |FELT GOOD |4 SETS |ON LEFT LEG--THIS SHOOK |HILL, BUT LOOSENED UP TO|4 SETS | |MINOR STIFFNES, BUT WORE|

| | | |SKI SQUATS (100, 120) |ME UP, BUT NO PAIN IN |NO PROBLEMS AT ALL; |SKI SQUATS (100, 120) | |OFF QUICKLY; COOL, |

| | | |SINGLE LEG BEND (50, 70)|KNEE |PICKED UP TO A GOOD PACE|SINGLE LEG BEND (50, 70)| |CLOUDY; SO TIRED BY |

| | | |STNDCALF (2L-50; 1L-30) | |LAST 3 MILES; FELT |STNDCALF (2L-50; 1L-30) | |LAST 3 MILES, BUT NOT SO|

| | | | | |PRETTY STRONG AT END | | |TIRED I COULDNT DO MY 1 |

| | | |5 MIN WALL SIT (80+() | | |5 MIN WALL SIT (80+() | |MIN STEPUPS AT FINISH |

| | | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) | | |

| | | |5 x 1 MIN STEPUPS | | |5 x 1 MIN STEPUPS | | |

| | | |3 x 50 JUMP ROPE | | |3 x 50 JUMP ROPE | | |

| | | | | | | | | |

| | | |3.1 MI RUN | | |3.1 MI RUN | | |

| | | |TREADMILL; BIT TIRED, | | |TREADMILL | | |

| | | |BUT OTHERWISE FELT GOOD;| | | | | |

| | | |NO PROBLEMS AT ALL | | |TIRED - UGH!!!!! | | |

|40 |Jun 7 - Jun 13 |AM WORKOUT | |AM WORKOUT |AM WORKOUT | |4 MI RUN |19+ MI RUN |

| | |25 MIN LIFECYCLE |4 SETS | | |4 SETS |EASY | |

| | |(LV 1-3/12; 100-20 RPM)|LEG CRL (15@90; 10@100) |7.5 MI RUN |10.5+ MI RUN |LEG CRL (15@90; 10@100) |MARINA; FT POINT; BACK |WEST LOOP TO SUNSET; |

| | | |SQUATS (90 LBS; 2x12) |WEST LOOP; POLO x 1; |GREAT HIGHWAY; LAKE |SQUATS (90 LBS; 2x12) |PRESIDIO - GIRL CRIED, |LAKE MERCED x 2; SUNSET;|

| | |PM WORKOUT |LEG PRS (15@120; 12@130)|EAST LOOP; STOW x 1; |MERCED x 1; BACK; |LEG PRS (15@120; 12@130)|"NICE LEGS!!" |REST OF WEST LOOP; BACK |

| | |4 MI RUN |HIP ABD (15@145; 12@155)|BACK |CLIFFHOUSE; BACK |HIP ABD (15@145; 12@155)| | |

| | |TREADMILL |HIB ADD (15@145; 12@155)| | |HIB ADD (15@145; 12@155)|20 MIN LIFECYCLE |AWESOME RUN; FELT |

| | |EASY; NO PROBLEMS, BUT |SEAT CALF (15@115: x 2) |GOOD RUN; ALMOST NO |NO PAIN AT ALL; MINOR |SEAT CALF (15@115: x 2) |(LV 3/12; HILLS) |GRRRRREAT; NO PROBLEMS; |

| | |TIRED | |STIFFNESS AT START; |STIFFNESS AT START, | | |INITIAL STIFFNES, BUT |

| | | |4 SETS |MILITWITCH; SMOOTH PACE |QUICKLY WORE OFF; BUT |4 SETS | |WORE OFF QUICKLY; SUNNY|

| | | |SKI SQUATS (100, 120) | |TIRED AT END |SKI SQUATS (100, 120) | |BUT WINDY AT PARTS OF |

| | | |SINGLE LEG BEND (50, 70)|PM WORKOUT | |SINGLE LEG BEND (50, 70)| |LAKE MERCED; FEEL |

| | | |STNDCALF (2L-50; 1L-30) |30 MIN LIFECYCLE | |STNDCALF (2L-50; 1L-30) | |STRONG |

| | | | |(LV 0/12; EASY) | | | | |

| | | |5 MIN WALL SIT (80+() | | |5 MIN WALL SIT (80+() | | |

| | | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) | | |

| | | |5 x 1 MIN STEPUPS | | |5 x 1 MIN STEPUPS | | |

| | | |3 x 50 JUMP ROPE | | |3 x 50 JUMP ROPE | | |

| | | | | | | | | |

| | | |3.1 MI RUN | | |3.1 MI RUN | | |

| | | |TREADMILL - EASY | | |TREADMILL - EASY | | |

| | | | | | | | | |

| | | |TIRED - UGH!!!!! | | |TIRED | | |

|41 |Jun 14 - Jun 20 |60 MIN AQUA JOG | |AM WORKOUT |AM WORKOUT | |3200M RUN |23+ MI RUN |

| | |EASY, "REST" DAY |4 SETS | | |4 SETS | | |

| | | |LEG CRL (15@90; 10@100) |7.5 MI RUN |11+ MI RUN |LEG CRL (15@90; 10@100) |STANFORD TRACK x 16 |HOME; EAST LOOP; STOW x |

| | | |SQUATS (90 LBS; 2x12) |WEST LOOP; POLO x 1; |GREAT HIGHWAY; LAKE |SQUATS (90 LBS; 2x12) | |1; WEST LOOP TO SUNSET; |

| | | |LEG PRS (15@120; 12@130)|EAST LOOP; STOW x 1; |MERCED x 1; BACK; |LEG PRS (15@120; 12@130)|SHIN SPLINTS-UGH-TIGHT |LAKE MERCED x 2; SUNSET;|

| | | |HIP ABD (15@145; 12@155)|BACK |WINDMILL LOOP; |HIP ABD (15@145; 12@155)| |REST OF WEST LOOP; WEST |

| | | |HIB ADD (15@145; 12@155)| |CLIFFHOUSE; BACK |HIB ADD (15@145; 12@155)| |LOOP x 1; BACK |

| | | |SEAT CALF (15@115: x 2) |SLOW RUN; BIT STIFF AT | |SEAT CALF (15@115: x 2) | | |

| | | | |START; MILITWITCH; FELT |STIFFNESS AT START; NOT| | |OVERALL GOOD RUN; BUT |

| | | |4 SETS |SOMEWHAT EXHAUSTED FOR |EXHAUSTED LIKE |4 SETS | |SHIN SPLINTS IN LEFT LEG|

| | | |SKI SQUATS (100, 120) |SOME REASON |YESTERDAY; PICKED UP TO|SKI SQUATS (100, 120) | |FIRST 2-3 MILES, BUT |

| | | |SINGLE LEG BEND (50, 70)| |DECENT PACE LAST 2 |SINGLE LEG BEND (50, 70)| |WORE OFF; PICKED UP TO |

| | | |STNDCALF (2L-50; 1L-30) |PM BIKE |MILES |STNDCALF (2L-50; 1L-30) | |WHAT FELT LIKE A DECENT |

| | | | |15 MIN LIFECYCLE | | | |PACE THROUGHOUT RUN; |

| | | |5 MIN WALL SIT (80+() |EASY | |5 MIN WALL SIT (80+() | |SUNNY & CLOUDY; FELT |

| | | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) | |STRONG AT END AND COULD |

| | | |5 x 1 MIN STEPUPS |TIRED | |5 x 1 MIN STEPUPS | |HAVE GONE 3 MORE MILES |

| | | |3 x 50 JUMP ROPE | | |3 x 50 JUMP ROPE | |TO FINSH OFF THE 26 |

| | | | | | | | | |

| | | |3.1 MI RUN | | |3.1 MI RUN | | |

| | | |TREADMILL - EASY | | |TREADMILL - EASY | | |

| | | | | | | | | |

| | | |TIRED, AS USUAL AT END | | |TIRED | | |

| | | |OF DAY, BUT FELT | | | | | |

| | | |RELATIVELY OK | | | | | |

|42 |Jun 21 - Jun 27 |TIRED - 3.5 HOURS SLEEP | |AM WORKOUT |AM WORKOUT | |3.5 MI RUN |23+ MI RUN |

| | |LAST NIGHT |4 SETS | | |4 SETS |HOME; WEST LOOP; BACK | |

| | | |LEG CRL (15@90; 10@100) |7.5 MI RUN |12.5+ MI RUN |LEG CRL (15@90; 10@100) | |HOME; EAST LOOP; STOW x |

| | |30 MIN AQUA JOG |SQUATS (90 LBS; 2x12) |WEST LOOP; POLO x 1; |BACK WEST LOOP TO |SQUATS (90 LBS; 2x12) |EASY; BRAND NEW PAIR OF |1; WEST LOOP TO SUNSET; |

| | |30 MIN LIFECYCLE |LEG PRS (15@120; 12@130)|EAST LOOP; STOW x 1; |SUNSET; LAKE MERCED x 1;|LEG PRS (15@120; 12@130)|SHOES - NB |LAKE MERCED x 2; SUNSET;|

| | |EASY, "REST" DAY |HIP ABD (15@145; 12@155)|BACK |SUNSET; FINISH WEST |HIP ABD (15@145; 12@155)| |REST OF WEST LOOP; WEST |

| | | |HIB ADD (15@145; 12@155)| |LOOP; BACK |HIB ADD (15@145; 12@155)| |LOOP x 1; BACK |

| | | |SEAT CALF (15@115: x 2) |TIRED, BUT NOT | |SEAT CALF (15@115: x 2) | | |

| | | | |EXHAUSTED; RIGHT |AGAIN, NOT EXHAUSTED, | | |UGH!!!!!!! GOOD PACE UP|

| | | |4 SETS |LEG-BONE ABOVE CALF BURT|BUT TIRED; OK UNTIL |4 SETS | |UNTIL LAKE MERCED, THEN |

| | | |SKI SQUATS (100, 120) |A BIT AT START, BUT WORE|SECOND HALF OF |SKI SQUATS (100, 120) | |MY LEFT GROIN |

| | | |SINGLE LEG BEND (50, 70)|OFF |RUN--RIGHT FIBULA (??) |SINGLE LEG BEND (50, 70)| |STARTED GETTING REAL |

| | | |STNDCALF (2L-50; 1L-30) | |PAIN; LEFT KNEE NO |STNDCALF (2L-50; 1L-30) | |TIGHT TO THE POINT WHERE|

| | | | |PM BIKE |PROBLEMS EXCEPT FOR ONE | | |MY PACK WAS STARTING TO |

| | | |5 MIN WALL SIT (80+() |15 MIN LIFECYCLE |MILITWITCH |5 MIN WALL SIT (80+() | |HURT, BUT THIS WORE OFF |

| | | |10x10 STRT LEG (10 LBS) |EASY | |10x10 STRT LEG (10 LBS) | |AFTER 9(?!) MILES; LAST |

| | | |5 x 1 MIN STEPUPS | | |5 x 1 MIN STEPUPS | |5 MILES WERE |

| | | |3 x 50 JUMP ROPE | | |3 x 50 JUMP ROPE | |EXHAUSTING!; SUSPECT IT |

| | | | | | | | |MIGHT HAVE BEEN NEW |

| | | |3 MI RUN | | |3 MI RUN | |SHOES-FELT SOMEWHAT LIKE|

| | | |TREADMILL - EASY | | |TREADMILL - EASY | |RUNNING ON A MATTRESS AT|

| | | | | | | | |END; SUNNY SUNNY SUNNY; |

| | | |TIRED; NO PROBLEMS WITH | | |TIRED; NO BIG PROBLEMS, | |LITTLE SHADE; MILD |

| | | |RUNNING AND STEPUPS, BUT| | |BUT RIGHT FIBULA WAS | | |

| | | |MINOR "DISCOMFORT" WHEN | | |CAUSING DISCOMFORT DOING| |5 MIN LIFECYCLE |

| | | |STARTING OUT ON THE | | |LEG CURLS; FORGOT GOOD | |AFTERWARDS, THEN INTO |

| | | |SQUATS, WHICH FREAKED ME| | |RUNNING SHOES - BEAT UP | |TUB – AAAAAH |

| | | |OUT ENTIRE WORKOUT SO I | | |PAIR ACTUALLY FELT GOOD;| | |

| | | |PROBABLY WAS | | |VERY CAUTIOUS DURING RUN| | |

| | | |COMEPNSATING MORE THAN | | |B/C OF FIBULA, BUT NO | | |

| | | |USUAL; OTHERWISE FELT | | |PROBLEMS | | |

| | | |OK, BUT TIRED FROM | | | | | |

| | | |SUNDAY | | | | | |

|43 |Jun 21 - Jun 27 |TIRED - 3.5 HOURS SLEEP | |AM WORKOUT |AM WORKOUT | |3.5 MI RUN |23+ MI RUN |

| | |LAST NIGHT |2 SETS | | |2 SETS |HOME; WEST LOOP; BACK |HOME; EAST LOOP; STOW x |

| | | |LEG CRL (15@90; 10@100) |7.5 MI RUN |12.5+ MI RUN |LEG CRL (15@90; 10@100) | |1; WEST LOOP TO SUNSET; |

| | |30 MIN AQUA JOG |SQUATS (90 LBS; 2x12) |WEST LOOP; POLO x 1; |BACK WEST LOOP TO |SQUATS (90 LBS; 2x12) |EASY; BRAND NEW PAIR OF |LAKE MERCED x 2; SUNSET;|

| | |30 MIN LIFECYCLE |LEG PRS (15@120; 12@130)|EAST LOOP; STOW x 1; |SUNSET; LAKE MERCED x 1;|LEG PRS (15@120; 12@130)|SHOES - NB |REST OF WEST LOOP; WEST |

| | |EASY, "REST" DAY |HIP ABD (15@145; 12@155)|BACK |SUNSET; FINISH WEST |HIP ABD (15@145; 12@155)| |LOOP x 1; BACK |

| | | |HIP ADD (15@145; 12@155)| |LOOP; BACK |HIP ADD (15@145; 12@155)| | |

| | | |SEAT CALF (15@115: x 2) |TIRED, BUT NOT | |SEAT CALF (15@115: x 2) | |UGH!!!!!!! GOOD PACE UP|

| | | | |EXHAUSTED; RIGHT |AGAIN, NOT EXHAUSTED, | | |UNTIL LAKE MERCED, THEN |

| | | |2 SETS |LEG-BONE ABOVE CALF BURT|BUT TIRED; OK UNTIL |2 SETS | |MY LEFT GROIN |

| | | |SKI SQUATS (100, 120) |A BIT AT START, BUT WORE|SECOND HALF OF |SKI SQUATS (100, 120) | |STARTED GETTING REAL |

| | | |SINGLE LEG BEND (50, 70)|OFF |RUN--RIGHT FIBULA (??) |SINGLE LEG BEND (50, 70)| |TIGHT TO THE POINT WHERE|

| | | |STNDCALF (2L-50; 1L-30) | |PAIN; LEFT KNEE NO |STNDCALF (2L-50; 1L-30) | |MY PACK WAS STARTING TO |

| | | | |PM BIKE |PROBLEMS EXCEPT FOR ONE | | |HURT, BUT THIS WORE OFF |

| | | |5 MIN WALL SIT (80+() |15 MIN LIFECYCLE |MILITWITCH |5 MIN WALL SIT (80+() | |AFTER 9(?!) MILES; LAST |

| | | |10x10 STRT LEG (10 LBS) |EASY | |10x10 STRT LEG (10 LBS) | |5 MILES WERE |

| | | |5 x 1 MIN STEPUPS | | |5 x 1 MIN STEPUPS | |EXHAUSTING!; SUSPECT IT |

| | | |3 x 50 JUMP ROPE | | |3 x 50 JUMP ROPE | |MIGHT HAVE BEEN NEW |

| | | | | | | | |SHOES-FELT SOMEWHAT LIKE|

| | | |3 MI RUN | | |3 MI RUN (25:30) | |RUNNING ON A MATTRESS AT|

| | | |TREADMILL - EASY | | |TREADMILL - EASY | |END; SUNNY SUNNY SUNNY; |

| | | | | | | | |LITTLE SHADE; MILD |

| | | |TIRED; NO PROBLEMS WITH | | |TIRED; NO BIG PROBLEMS, | | |

| | | |RUNNING AND STEPUPS, BUT| | |BUT RIGHT FIBULA WAS | |5 MIN LIFECYCLE |

| | | |MINOR "DISCOMFORT" WHEN | | |CAUSING DISCOMFORT DOING| |AFTERWARDS, THEN INTO |

| | | |STARTING OUT ON THE | | |LEG CURLS; FORGOT GOOD | |TUB - AAAAAH |

| | | |SQUATS, WHICH FREAKED ME| | |RUNNING SHOES - BEAT UP | | |

| | | |OUT ENTIRE WORKOUT SO I | | |PAIR ACTUALLY FELT GOOD;| | |

| | | |PROBABLY WAS | | |VERY CAUTIOUS DURING RUN| | |

| | | |COMEPNSATING MORE THAN | | |B/C OF FIBULA, BUT NO | | |

| | | |USUAL; OTHERWISE FELT | | |PROBLEMS | | |

| | | |OK, BUT TIRED FROM | | | | | |

| | | |SUNDAY | | | | | |

|44 |Jun 28 - July 4 |60 MIN BIKE | |AM WORKOUT |AM WORKOUT | |4 MI RUN |~17 MI RUN |

| | | |6AM WORKOUT | | |6AM WORKOUT |MARINA; BRIDGE; BACK |STANFORD LOOP; PORTOLA |

| | |CLIFFHOUSE; PRESIDIO; | |8.5+ MI RUN |13+ MI RUN | |WINDY WINDY WINDY; ONE |VALLEY LOOP |

| | |MARINA; BACK; PRESIDIO |2 SETS |WEST LOOP; POLO x 1; |WEST LOOP; POLO x 1; |2 SETS |OF THE MOST MISERABLE |SUNNY & WARM, WITH |

| | |GATE; LAKE ST; CLEMENT |LEG CRL (15@90; 10@100) |EAST LOOP; KEZAR TRACK x|EAST LOOP; STOW x 1; |LEG CRL (15@90; 10@100) |RUNS OF MY LIFE |LITTLE SHADE; SOME |

| | |ST; BACK |SQUATS (90 LBS; 2x12) |4; STOW x 1; BACK |GRTHWY; SLOAT; BACK; |SQUATS (90 LBS; 2x12) | |HILLS; FELT PRETTY GOOD|

| | | |LEG PRS (15@120; 12@130)| |WINDMILL LOOP; |LEG PRS (15@120; 12@130)| |& STRONG, SMOOTH PACE |

| | |AWESOME BIOKE; |HIP ABD (15@145; 12@155)|INITIAL LEG/QUAD |CLIFFHOUSE; BACK |HIP ABD (15@145; 12@155)| | |

| | |BEEYOOTIFUL DAY; FELT |HIP ADD (15@145; 12@155)|STIFFNESS (KNEE NO REAL | |HIP ADD (15@145; 12@155)| |MAP SAYS 18 MI; DROVE |

| | |GOOD - STRONG |SEAT CALF (15@115: x 2) |STIFFNESS); SMOOTH |NO REAL KNEE PROBLEMS; |SEAT CALF (15@115: x 2) | |ROUTE - ODOMETER SAYS |

| | | | |PACE; FELT PRETTY OK |INITIAL GENERAL LEG | | |17.7; GO FIGURE |

| | | |2 SETS | |STIFFNESS; GOOD PACE, |2 SETS | | |

| | | |SKI SQUATS (100, 120) |PM BIKE 30 MIN |BIT OF A PUSH; FELT |SKI SQUATS (100, 120) | |ONE MORE WEEK |

| | | |SINGLE LEG BEND (50, 70)|GGP; ANOTHER BEEYOOT OF |STRONGEST I'VE FELT IN A|SINGLE LEG BEND (50, 70)| | |

| | | |STNDCALF (2L-50; 1L-30) |A DAY |WHILE |STNDCALF (2L-50; 1L-30) | | |

| | | | | | | | | |

| | | |5 MIN WALL SIT (80+() | | |5 MIN WALL SIT (80+() | | |

| | | |10x10 STRT LEG (10 LBS) | | |10x10 STRT LEG (10 LBS) | | |

| | | |5 x 1 MIN STEPUPS | | |5 x 1 MIN STEPUPS | | |

| | | |3 x 50 JUMP ROPE | | |3 x 50 JUMP ROPE | | |

| | | | | | | | | |

| | | |3.1 MI RUN (24:00) | | |4.5 MI RUN (7200M) | | |

| | | |TREADMILL - EASY; FELT | | |KEZAR x 18 LAPS | | |

| | | |GOOD | | |EASY-SMOOTH; PICKED IT | | |

| | | | | | |UP LAST MILE | | |

| | | |PM BIKE | | | | | |

| | | |GREAT HIGHWAY; SLOAT; | | |TIRED THROUGHOUT ENTIRE | | |

| | | |BACK | | |WEIGHT SESSION- UGH; | | |

| | | | | | |FELT SOMEHWAT GOOD | | |

| | | | | | |DURING RUN | | |

| | | | | | | | | |

| | | | | | |9 MORE DAYS | | |

|45 |July 5 - July 11 |4.75 MI RUN |AM WORKOUT: | |~10 MI RUN |5 MIN LIFECYCLE |GIANTS |SAN FRANCISCO MARATHON |

| | |GREAT HIGHWAY; BACK; |50 MIN LIFECYCLE |6AM WORKOUT |MARINA; WHARF; | | | |

| | |BEACH; CLIFFHOUSE |LV 5/12; HILLS; 120-40 | |EMBARCADERRO; CALIFORNIA|1 MI RUN |WITH KAREN, |26.2 MILES |

| | |EASY; COOL; CLOUDY |RPM |2 SETS |STREET; HYDE; BACK |TREADMILL |WALKED ALL OVER PARKING | |

| | | | |LEG CRL (15@90; 10@100) |MARINA; FT POINT; BACK | |LOT LOOKING FOR HER; |3:09:54 |

| | |16 MI BIKE (61 MIN) |PM WORKOUT |SQUATS (90 LBS; 2x12) |MARINA |5 MIN LIFECYCLE |STRESSED OUT, LEFT AT | |

| | |STANFORD - PORTOLA |7 MI RUN (TREADMILL) |LEG PRS (15@120; 12@130)| | |6th INNING |EXCELLENT RUN; BEST |

| | |VALLEY |INTERVALS |HIP ABD (15@145; 12@155)|GRRRRREAT RUN; FELT |EASY DAY | |MARATHON I'VE EVER RUN; |

| | |GRRRRREAT RIDE; ON GEAR |0.5 MI @ 6:36/MI PACE |HIP ADD (15@145; 12@155)|STRONG; MORNING RUN | |~1MI RUN |EVEN BETTER THAN SF 93 |

| | |^ MOST OF THE TIME; |0.5 MI @ 6:00/MI PACE |SEAT CALF (15@115: x 2) | | |26th AVENUE; JFK; XO; | |

| | |NEVER WENT BELOW GEAR 5;|FELT PRETTY STRONG; | |LAST REAL RUN BEFORE | |BACK |2 MINUTES AFTER START, |

| | |FEEL STRONG; SUNNY & |GOOD RUN |2 SETS |MARATHON | | |JUMPED INTO BUSHES TO |

| | |MILD | |SKI SQUATS (100, 120) | | |WENT TO BED ~10:15 PM |PEE (20-30 SECONDS) BUT |

| | | | |SINGLE LEG BEND (50, 70)|3 MORE DAYS | | |LITTLE CAME OUT; AT |

| | | | |STNDCALF (2L-50; 1L-30) | | |WOKE UP UNINTENTIONALLY |ABOUT 5 MILES, REALIZED |

| | | | | | | |AT AROUND 4:30 - COULDNT|I WAS ON BOSTON |

| | | | |5 MIN WALL SIT (80+() | | |GET BACK TO SLEEP FOR |QUALIFYING PACE SO |

| | | | |10x10 STRT LEG (10 LBS) | | |LIKE HALF AN HOUR |DECIDED TO GO FOR IT; |

| | | | |5 x 1 MIN STEPUPS | | | |FELT GREAT UP UNTIL |

| | | | |3 x 50 JUMP ROPE | | | |GREAT HIGHWAY WHERE I |

| | | | | | | | |STARTED TO FADE AND ITB |

| | | | |3 MI RUN | | | |REALLY TIGHTENED UP; |

| | | | |TREADMILL | | | |GAVE UP ALL HOPE AT 25 |

| | | | |GOOD RUN, WITH 3 x 0.25 | | | |MI; AFTER PASSING POLO |

| | | | |MI SPRINTS THROWN IN; | | | |FIELD, MANAGED TO GATHER|

| | | | |NOT THAT WISE TO BE | | | |A KICK AND QUALIFIED FOR|

| | | | |DOING THIS AFTER LAST | | | |BOSTON BY 6 SECONDS |

| | | | |NIGHT'S RUN; BUT FELT | | | | |

| | | | |GOOD | | | |WHAT A RUN |

| | | | | | | | | |

| | | | |PM BIKE | | | | |

| | | | |GRHWY; SLOAT; BACK | | | | |

| | | | |EXHAUSTED | | | | |

| | | | | | | | | |

|46 |July 12 - July 18 |EAKIN & SAXENA |5 MIN LIFECYCLE |15 MIN LIFECYCLE |15 MIN LIFECYCLE |AM |30 MIN AQUA JOG |50 MIN BIKE GGP |

| | |ORTHODICS | | | |15 MIN LIFECYCLE | |EASY |

| | | |JACUZZI AAAAAAAH |STRETCH | | |1 MI XC SKI | |

| | |SORE RIGHT LEG AND ITB | | | |PM |ONLY ONE MILE AND I |1 MI XC SKI |

| | | | |15 MIN LIFECYCLE | |30 MIN AQUA JOG |COULD REALLY FEEL IT | |

| | |5 MIN LIFECYCLE | | | | | | |

| | |10 MIN AQUA JOG | | | | | | |

Yeah, that’s all. If you want to see more of my training for Portland, Athens, Turin, and Boston, send me an email:

steve@

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