3 10 to 3 16

mon 300p 800c curls
tues 200p 800c incline bench
weds 300p 800c
thurs 200p 600c bowling 186 186 208 170 201 172 215
fri 200p 600c basketball
sat 6 miles 300p 700c pullups 10 12 12 12 12 10
sun 300p 700c
totals 1800p 5000c

2 17 to 3 9

2 17 to 2 23
mon 300p 800c
tues 200p 800c dips
weds 300p 800c pullups 10 12 12 12 12
thurs 300p 800c curls
sat 200p 800c
sun 200p 800c
1500p 4800c

2 24 to 3 2
mon 300p 1000c
tues 200p 800c
weds 5 miles
thurs 300p 800c
fri 5 miles
sat 200p 800c curls incline bench
sun 10 miles 200p 800c
20 miles 1200p 4000c

3 3 to 3 9
mon 300p 800c pullups 5x10 rows
tues 200p 800c dips
weds 200p 800c curls
fri 200p 800c
sat 200p 800c
sun 200p 800c pullups 10 12 15 12 10
1300p 4800c

1 20 to 2 16

1 20 to 1 26
1000p 3000c

1 27 to 2 2
mon 200p 600c
tues 5 miles
weds 7 miles 46 min 200p 700c pullups 5x10
fri 300p 700c
sat 200p 700c
sun 7 miles 46 min 200p 500c
19 miles 1100p 3200c

2 3 to 2 9
mon 200p 700c pullups 10 15 12 10 curls
tues basketball 100p 400c
weds 16 miles
thurs 200p 600c
fri 200p 600c
sun 300p 800c incline bench
16 mi 1000p 3100c

2 10 to 2 16
mon 300p 800c pullups 5x10
tues 200p 800c curls
weds 200p 800c shrugs
thurs 200p 800c incline bench
fri 300p 800c shrugs
sat 200p 800c
sun 200p 800c
1600p 5600c
havent been running much cuz of getting home after basketball and it already being dark. when your motivation to run is already low, thats all it takes to decide to just lift weights instead.

12 30 to 1 19

mon 10 miles 200p 700c i.t. band was really bad
tues 200p 700c
thurs 300p 700c incline bench, started doing exercises to get my i.t. band better
fri 200p 800c curls
sat 3 miles i.t. band ok, 100p 400c
sun 200 p 700c doorway pullups 5x10
13 miles 1200p 4000c

mon 7 miles 200p 500c
tues 300p 700c
weds 10+ miles workout at baker st 5x800 5x200 247 249 246 244 238 35 34 34 32 32 100p 400c
fri 300p 800c dips
sun 6+ miles 100p 600c
24 miles 1000p 3000c

mon 200p 800c
tues baketball, 5 miles
weds 8 miles 6x400 75 74 74 73 72 66 first time under 70 in 3 years 200p 600p doorway pullups 5x10
thurs 200p 600c
fri basketball 200p 800c curls
sat 7 miles 4550 (1327 up beech hill) both my best times for this run 100p 400c
sun basketball 200p 600c incline bench
20 miles 1100p 3800c

2013 totals

1164 miles, 50,300p 147,100c. didnt run as much, but i got back to enjoying running instead of trying to kill it every day. getting into lifting started out as an attempt to make my back pain go away. it def did that but also ended up being kinda fun. wanna keep it goin in 2014

12 9 to 12 31

mon 200p 800c dips incline bench
tues 200p 800c doorway pullups 6x10
weds 10 miles at baker st 4x800 4x200 251 244 242 235 34 33 32 31 100p 400c
fri 10 miles 200p 800c
sat 300p 1100c doorway pullups 10 12 14 12 10
sun 10 miles incline bench
30 miles 1000p 3900c

tues 400p 1000c
weds 8 miles 4x(200 200 400) 38 36 77, 36 36 76, 36 36 74, 35 35 71 the track had some snow on it but i dont think it slowed me down that much, i just had trouble getting the legs goin. the last set i finally started feeling good. 100p 400c
thurs 5 miles
sat 7 miles 300p 1200c
sun 11 miles did the same carrs pond trail workout i did in the summer and i was a lot faster. 2.2 miles 1238, 1 mile 540. 200p 600c
31 miles 1000c 3200c

mon 8 miles 200p 600c
thurs 12 miles 200p 600c nooseneck 18k 117:07 fun hilly course
fri 200p 800c
sat 400p 600c
20 miles 1000p 2600c

mon 10 miles i.t. band is wicked sore. this might be the only injury i never had before. hope its not a big deal. 200p 700c
tues 200p 700c

11 25 to 12 8

mon 200p 800c curls dips
tues 7 miles 300p 1000c
weds 200p 600c
fri 200p 700c
sat 300p 1000c dips
sun 300p 1000c
totals 1500p 5100c

tues 5 miles 200p 700c
weds 8 miles at drummer hill 100p 400c
thurs 300p 800c
fri 300p 1000c
sat 9 miles santa claus shuffle 5k 1750. not my best time but the effort was one of my best, so i was pleased.
sun 100p 300c
22miles 1000p 3200c