Sunday Jan. 28th: Snow day, took day off, throat still sore, up most of night coughing.

Monday Jan 29th: Ran 21:55min easy with Tara, Still feeling sick.

Tuesday Jan 30th: Out at lane..biked for 45 mins, did a little bit of a work out 6 4 3 2 mins. Felt okay, lifted, legs very sore and tired, did 8 min abs.

Wednesday: Swam today for around 30 to 35 mins.

Thursday: Hilly run today..ran for 35mins, felt okay, hard to breathe, trail icy

Friday: Ran at lane 15min warm up 20 min whislte drill 10 min cool down, lifted, did 10 mins abs, workout felt good for first 15mins last 5 a bit of a struggle. Iced

Saturday: Biked for 40mins, did 10mins warm up and then 5 on 5 off workout. Felt good. did 8 min abs.

Sunday: Ran an easy 30 min on trails, tendon a little sore, other than that felt good

Monday: Ran for 3mins achillis tendon swollen, biked for 20 did 10min abs, iced

Tuesday: Ran at lane did 10min warm up, minute workout 4,4,3,2,2,1 felt good, achilles did not hurt, did 10min cool down, lifted at did 10min abs.

Wednesday:Pool workout did 10min warm up of swim and kickboard, then aqua jogged for 20min then did about 10 15 min of relays. Feel good a little tired.

Thursday: Ran for 35 mins easy did 2 sets of easy med hard. Felt good just tired, so took run pretty easy.

Friday: At hendricks, did 20min warm up drills and strides. Did high knees up hill 200m then 100m stride 4 times, then back down did 3 times, felt great. Did 15min cool down, lifted and did 8 min abs.

Saturday: Taking the day off!!

Sunday 2/10: Ran 40 mins on trails,lower left shin hurt a little, other than that felt good

Monday: Biked for 50mins. did ten min warm up and did 5min on 5 min off. Did 2 sets of easy medium hard, felt good. did 8min abs.

Tuesday: did 15min warm up then did 1000's first one at 4:06, 60sec rest, 4:06, 90 sec rest 4:12 then 3 laps of jog the corner strie the straight. Lifted and did 10min abs

Wednesday: Swam in the pool for about 40mins

Thursday: Ran easy 35 felt exhausted

Friday: Ran at amazon did 15min warm up, then 15min thresh hold and 10min cool down, felt tired during warm up but felt like i was going at a good pace for 15 min stomach a little upset. Lifted and did 8min abs

Saturday: Ran from apt out to trials ran for 36:27 felt really good. Felt like a good pace. did 7min abs

Sunday: Biked for 30mins easy, feeling tired

Monday: Ran for 35mins and did hurdle drills, and 3x easy medium hard. Felt good during strides a little tired on run. Did abs and iced

Tuesday: Did 10 minute warm up then minutes workout of 3 min on 2 min off 4 times, then did power 400 in 70sec. Felt good a little sore after. Lifted and did 10 min abs. Ankle a little sore.

Wednesday: Pool workout, calf cramped up, ankle was sore walking on it all day.

Thursday: Biked for 40mins did 5 min on and 5 min off workout. Felt good, did abs and iced.

Friday: Did 15min warm up and drills, then did 8oom on bark 1st one at 3:08, 3:11, 3:14, 3:17, felt okay tired on the last one. Then did 4 200s 40sec, 38,sec 35 sec, 34sec, calf a little tight, ankle still a little sore. Lifted did abs and iced

Monday: Did a 15 min warm up, then 15 mins of whistle drill, was having a hard time breathing, not sure why, lifted and did abs, then did 15 min cool down.

Tuesday: Did easy 30 min run at amazon, then did 3xeasy medium hard. Felt good.

Wednesday: Did 10minute warmup and minutes 1,2,3,3,2,1 and 5x 150m strides, hurdle drills, Shin hurt a little bit during 150s. Lifted and did 8 min abs

Thursday: Biked for 60 mins.

Friday: Easy 25min run, drills, and strides

Saturday: 15 min warm up, 600m time trial, ran 1:53, felt pretty good, after back a little tight, but felt good, Went over a couple hurdles and then did 10min cool down.

Sunday: Ran for 20mins and biked for an hour, hips a litle sore, but felt good.

Monday: Ran at lane easy 35mins. Did drills and strides, and did hurdle drills.

Tuesday: Did 20min warm up drills, did 4 sets of hills, then 15min cool down. Felt really good during workout..did 8min abs and lifted

 Wednesday: Pool Workout warm up 10 min then aqua jogged for 20mins then water polo.

Thursday: Easy 35 min run. felt good, neck a little sore

Friday: At lane did 10min warm up, then minutes 4,3,2,1, then 300 cut downs 56, 52, 50, 48!! Felt good neck still sore shoulders tight. did ten min cool down, lifted iced

Saturday: Went on a bike adventure for around 2 hours, felt good.

Sunday: ran for 35mins felt good. did 10min abs

Monday: ran an easy 35mins

Tuesday: warm up for 15mins. drill strides, then 800m@3:16 200m@ 42 800 at 3:08 200 @ 39 800 at 3:03 200 at 36. shin hurt during workout, 10min cool down lifted

Wednesday: ran an easy 30 mins

Thursday: pool workout for 30mins

Friday: warm up for 15mins drills strides, 400 repeats, 85, 84, 80, 80, and 200 at 35. felt okay, tired and having hard time breathing, was in car all day. Lifted iced

Saturday: took the day off

Sunday: biked for 30mins

Monday:

Tuesday: did 12221 minutes and then 300 cutdowns, 56 54 52 50

Wednesday:

Thursday: pre race, did 20mins and strides

Friday: Race at willamette

Saturday: Day off

Sunday; ran 40mins at amazon, pretty good pace, then did twplaps of jog the corner stride the straight. felt good

Monday: did hilly run for 25 mins, then 5 mins barefoot on beach, and did one set of easy medium hard strides. Felt good, shins a little sore.