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week mon tues wed Friday PMC date total (miles) 1 6.21.10: 4x1 mile C 6.22.10: 4 miles 4x100 S 6.23.10: 2 miles GP, 2–3 miles T
2 miles GP6.25.10: 45–60 minutes easy 6.26.10: Lululemon 16 39 2 6.28.10 4x1 mile C 6.29.10: 4 miles
4x100 S6.30.10: 2 miles GP, 2–3 miles T
2 miles GP7.2.10: 45–60 minutes easy 7.3.10: Duniway Park 16 39 3 7.5.10 8–10 miles,
including 6:00 TUT7.6.10: 4 miles
6x100 S7.7.10 : 2 miles GP, 4 miles T
2 miles GP7.9.10 45–60 minutes easy 7.10.10 Road Runner Sports 15-18 45 4 7.12.10: 8–10 miles,
including 6:00 TUT7.13.10 4 miles
6x100 S7.14.10: 2 miles GP, 4 miles T
2 miles GP7.16.10: 45–60 minutes easy 7.17.10: Wildwood Trail 16 18 45 5 7.19.10 2x3 miles T 7.20.10 4 miles
6x100 S7.21.10: 4x800 SI
4x400 SI7.23.10 5-K race 7.24.10: Lululemon 16 19 34 6 7.26.10 10 miles,
including 8:00 TUT7.27.10: 4 miles
6x100 S7.28.10: 3 miles GP, 3–4x800 C
3 miles T7.30.10: 45–60 minute easys 7.31.10 Vancouver Lake 16-20 48 7 8.2.10; 10 miles,
including 8:00 TUT8.3.10: 4 miles
6x100 S8.4.10: 3 miles GP 3–4x800 C
3 miles T8.6.10: 45–60 minutes easy 8.7.10:Road Runner Sports 16 - 20 48 8 8.9.10: 2x1 mile C, 4x800 SI
2x1 mile C8.10.10: 4 miles
6x100 S8.11.10: 3 miles GP, 4–6x800 C
3 miles T8.13.10: 45–60 minutes easy 8.14.10 Marathon Course/Niketown 20 43 9 8.16.10: 2x1 mile C, 4x800 SI
2x1 mile C8.17.10: 4 miles
6x100 S8.18.10 3 miles GP 4–6x800 C
3 miles T8.20.10: 45–60 minutes easy 8.21.10 Lululemon 16 39 10 8.23.10: 2x4 miles T 8.24.10: 4 miles
6x100 S8.25.10: 4x800 SI
4x400 SI8.27.10 45–60 minutes easy 8.28.10 Wildwood Trail 20 39 11 8.30.10 10–12 miles,
including 10:00 TUT8.31.10: 4 miles
6x100 S9.1.10: 3 miles GP 6–8x800 C
3 miles T9.3.10: 45–60 minutes easy 9.4.10 Road Runner Sports 16 43 12 9.6.10: 10–12 miles,
including 10:00 TUT9.7.10: 4 miles
6x100 S9.8.10: 3 miles GP 6–8x800 C
3 miles T9.10.10: 45–60 minutes easy 9.11.10 Brunch Run 20 47 13 9.13.10: 8–10 miles,
including 6:00 TUT9.14.10: 4 miles
6x100 S9.15.10: 4x1 mile C
2x800 SI9.17.10: 45–60 minutes easy 9.18.10: Lululemon 20 44 14 9.20.10: 8–10 miles, including 6:00 TUT 9.21.10: 4 miles
6x100 S9.22.10: 4x1 mile C
2x800 SI9.24.10: 45–60 minutes easy 9.25.10: Road Runner Sports 16 38 15 9.27.10: 4x400 SI, 2x800 C, 4x400 SI 9.28.10: 4 miles
6x100 S9.29.10: 2 miles, 2x800 C
2x400 SI10.1.10: 5 miles 10.2.10 Marathon Course/Niketown 8 23 16 10.4.10: 2 miles T, 2x800 C, 2x400 SI 10.5.10: 3 miles easy 4x100 S 10.6.10: 4x400 SI 10.8.10 rest 10.9.10: 3 mile jog 10.10.10: Portland Marathon !
