BETH'S RUN/WALK HALF MARATHON TRAINING PROGRAM
Week Ending Date	Total Weekly Miles	Day	Plan Miles/ Activity	Actual Miles	Total Time	Rate/ Mile	Location	Notes	Shoes
20-Aug-06	9.32	Mon
		Tue
		Wed
		Thu	45 min: Run 3 min/Walk 2 min. Repeat 9 times.	4.32	0:53:00	0:12:16	To Bancroft, around & back, plus extra	Includes 5 min walking before and after.  Nice to be out again.	New Balance 881
		Fri	Rest					Rested - no exercise
		Sat	Cross-Train 30 min.				Living Room Floor	Strength training with little weights and exercise ball	n/a
		Sun	5 miles: Run 3 min/ Walk 2 min.  Repeat continously.	5.00	0:58:00	0:11:36	To Berkeley campus and back, then loop around our block	Includes 5 min walking before and after.  The cool air felt really great!	New Balance 881
27-Aug-06	14.65	Mon	Rest				Downtown SF	Walked about a mile in SF doing errands.	New Balance 881
		Tue	45 min: Run 3 min/Walk 2 min. Repeat 9 times.	0.00	0		Home	Actually rested at home all day.  Will run tomorrow.
		Wed	Cross-Train 30 min.	4.32	0:53:00	0:12:16	To Bancroft, around & back, plus extra	Did the Walk/Run scheduled for yesterday.  Stitch in my side the whole way.  Maybe I was dehydrated.	New Balance 881
		Thu	Rest				Home	Didn't leave the house all day.
		Fri	45 min: Run 3 min/Walk 2 min. Repeat 9 times.	4.32	0:52:13	0:12:05	To Bancroft, around & back, plus extra	Brisk, early morning air is great!  I have to remember this when I don't want to get out of bed!	New Balance 881
		Sat	Cross-Train 30 min.					I blew it again.  Too mesmerized by my new computer to leave the house.
		Sun	6 miles: Run 3 min/ Walk 2 min.  Repeat continously.	6.01	1:21:08	0:13:30	Up Claremont to campus, up and down north of campus, then back to Radio Shack	Up and down hills.  Tough going, but kind of fun at times.  After Radio Shack, walked  back home about 2 miles.	New Balance 881
3-Sep-06	14.89	Mon	Rest					Rested - no exercise
		Tue	44 min: Run 3 min/Walk 1 min. Repeat 11 times.	4.32	0:50:58	0:11:48	To Bancroft, around & back, plus extra	Includes 5 min walk before but only 2 min walk at end.  Shin very sore all day.   Ice at night & massage.	New Balance 881
		Wed	Cross-Train 30 min.		0:30:00		24 Hour Fitness Montgomery	Tried elliptical trainer, but shin too sore.  Rode recumbent bike for 30 min.  Iced leg at home.	New Balance 881
		Thu	Rest					Rest - except for 10 min walk to/from BART.  Wore NB shoes to work. Shin VERY sore.  Iced at night.	New Balance 881
		Fri	44 min: Run 3 min/Walk 1 min. Repeat 11 times.	3.54	0:55:30	0:15:41	To/From Temescal Pool and to/from Safeway	I couldn't run.  My shin was too sore.  So I walked for 55 minutes.  Wore flip flops because I thought I was going to pool, but it was closed.	Flip Flops
		Sat	Cross-Train 30 min.					Nope.  Didn't leave the house.  Tired, cranky, and shin still very sore.
		Sun	7 miles: Run 3 min/ Walk 2 min.  Repeat continously.	7.03	1:22:52	0:11:47	Around Rockridge neighborhood below BART station	Includes 5 min walking in beginning.  Shin still very sore.  Rubbed w/ Tiger Balm and taped it tight while running.  Iced afterwards & took Ibuprofen.	New Balance 881
10-Sep-06	0	Mon	Rest
		Tue	44 min: Run 3 min/Walk 1 min. Repeat 11 times.
		Wed	Cross-Train 40 min.				24-Hour Fitness Montgomery	30 minutes on stationary bike	New Balance 881
		Thu	Rest
		Fri	44 min: Run 3 min/Walk 1 min. Repeat 11 times.
		Sat	Cross-Train 30 min.
		Sun	4 miles: Run 3 min/ Walk 1 min.  Repeat continously.
17-Sep-06	1	Mon	Rest	1.00	0:11:00	0:11:00	24-Hour Fitness Market Street	Worked out on Elliptical Trainer; Did 1mile on treadmill	New Balance 881
		Tue	44 min: Run 3 min/Walk 1 min. Repeat 11 times.
		Wed	Cross-Train 40 min.				24-Hour Fitness Berkeley		New Balance 881
		Thu	Rest
		Fri	48 min: Run 3 min/Walk 1 min. Repeat 12 times.
		Sat	Cross-Train 30 min.
		Sun	8 miles: Run 3 min/ Walk 2 min.  Repeat continously.				24-Hour Fitness Berkeley		New Balance 881
24-Sep-06	0	Mon	Rest
		Tue	45 min: Run 4 min/Walk 1 min. Repeat 9 times.				24-Hour Fitness Montgomery	Did 31 minutes on elliptical trainer and then leg machines.	New Balance 881
		Wed	Cross-Train 40 min.
		Thu	Rest
		Fri	45 min: Run 4 min/Walk 1 min. Repeat 9 times.
		Sat	Cross-Train 30 min.
		Sun	6 miles: Run 3 min/ Walk 1 min.  Repeat continously.
1-Oct-06	9.53	Mon	Rest
		Tue	45 min: Run 4 min/Walk 1 min. Repeat 9 times.	4.53	0:53:00	0:11:42	24-Hour Fitness Montgomery	Ran/Walked on treadmill.	New Balance 881
		Wed	Cross-Train 40 min.				24-Hour Fitness Embarcadero	Did 60 minutes on elliptical trainer	New Balance 881
		Thu	Rest
		Fri	45 min: Run 4 min/Walk 1 min. Repeat 9 times.
		Sat	Cross-Train 30 min.	5.00	1:28:00	0:17:36	Walked from home to Albany theatre on Solano	Nice walk with Michael.  Not particularly fast.	New Balance 881
		Sun	10 miles: Run 3 min/ Walk 2 min.  Repeat continously.
8-Oct-06	9.25	Mon	Rest	3.00	32:49:00	10:56:20	24-Hour Fitness Embarcadero	1/2 hour on elliptical; 1/2 hour on recumbent bike; 1/2 hour on treadmill run/walking	New Balance 881
		Tue	45 min: Run 4 min/Walk 1 min. Repeat 9 times.
		Wed	Cross-Train 40 min.	3.25	0:36:00	0:11:05	24-Hour Fitness Embarcadero	Ran/walked on treadmill	New Balance 881
		Thu	Rest
		Fri	50 min: Run 4 min/Walk 1 min. Repeat 10 times.
		Sat	Cross-Train 30 min.	3.00	1:00:00	0:20:00	Treasure Island	Alzheimer's Memory Walk	New Balance 881
		Sun	8 miles: Run 3 min/ Walk 1 min.  Repeat continously.
15-Oct-06	9.33	Mon	Rest
		Tue	50 min: Run 4 min/Walk 1 min. Repeat 10 times.	3.00	1:00:00	0:20:00	Walked home from UCB sleep lab		Street shoes
		Wed	Cross-Train 30 min.	2.75	0:41:59	0:15:16	From West Portal to Aunt Ann's	Mostly walked this morning	Street shoes
		Thu	Rest
		Fri	45 min: Run 4 min/Walk 1 min. Repeat 9 times.	3.58	0:54:03	0:15:06	From Kaiser French campus to Red's house	RanWalked 1st Half; Walked 2nd Half	New Balance 881
		Sat	Cross-Train 30 min.
		Sun	5 miles: Run 3 min/ Walk 1 min.  Repeat continously.
22-Oct-06	13.1	Mon	Rest
		Tue	40 min: Run 4 min/Walk 1 min. Repeat 8 times.
		Wed	Rest
		Thu	30 min: Run 4 min/Walk 1 min. Repeat 6 times.
		Fri	Rest
		Sat	20 min: Run 3 min/ Walk 1 min.  Repeat 5 times.
		Sun	Half Marathon: Run 4 min/Walk 1 min. Repeat continously.	13.10	2:56:25	0:13:28	NIKE WOMEN'S 1/2 MARATHON!	What a great day!  Ran a lot more than I thought I could.  No shin pain!  No knee pain!  No blisters or sore toenails!  Just sore muscles the next day.  I WIN!!!	New Balance 881
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