BETH'S WALK/RUN MARATHON TRAINING PROGRAM
Week Ending Date	Total Weekly Miles	Day	Plan Miles/ Activity	Actual Miles	Total Time	Rate/ Mile	Location	Notes	Shoes
5-Nov-06	19.34	Mon		3.10	??		Walked to/from Oakland Library - Golden Gate Branch	Walked slow.  Didn't keep track of time.	New Balance 881
		Tue
		Wed
		Thu
		Fri
		Sat		2.18	??		Walked to/from Long's with Michael	Didn't keep track of time.	New Balance 881
		Sun	14 miles: Walk 3 min/ Run 1 min.  Repeat continously.	14.06	3:02:08	0:12:57	To Lake Merritt, around the lake 3.33x, then to BART	I misread the plan.  Actually walked 3, ran 2.  Time includes stopping for lights on the way to the lake.	New Balance 881
12-Nov-06	11.08	Mon	Rest					Rested.
		Tue	50 min: Walk 3 min/Run 2 min. Repeat 10 times.					Missed
		Wed	Cross-Train 40 min.					Missed
		Thu	Walk-Form* 60 min					Missed
		Fri	50 min: Walk 3 min/Run 2 min. Repeat 10 times.	2.51	0:43:00	0:17:08	Santa Sabina Loop	Actually, I think the distance was further because the route had very steep hills.	New Balance 881
		Sat	Cross-Train 30 min.				Santa Sabina	Tai Chi with Mark L. in A.M.	New Balance 881
		Sun	8 miles: Walk 3 min/ Run 2 min.  Repeat continously.	8.57	1:38:08	0:11:27	Santa Sabina out to San Rafael Bay and back	I only had 2 hours, so I Ran 3/ Walked 2 instead.  A glorious run!	New Balance 881
19-Nov-06	26.59	Mon	Rest					Stayed home all day and rested.
		Tue	50 min: Walk 3 min/Run 2 min. Repeat 10 times.					Missed
		Wed	Cross-Train 40 min.					Missed
		Thu	Walk-Form* 60 min	6.56	2:15:45	0:20:42	From Aunt Ann's to Taraval along Lake Merced	Walked briskly but kept stopping to take pictures. Lost in the fog.	New Balance 881
		Fri	50 min: Walk 3 min/Run 2 min. Repeat 10 times.	4.03	0:53:46	0:13:20	24-Hour Fitness Embarcadero	Treadmill, Incline Level 3	New Balance 881
		Sat	Cross-Train 30 min.					Missed
		Sun	16 miles: Walk 3 min/ Run 1 min.  Repeat continously.	16.00	3:30:51	0:13:11	Home to Alameda & Bay Farm Island	Stuck to the W3/R1 plan.	New Balance 881
26-Nov-06	5.98	Mon	Rest					Rested.
		Tue	48 min: Walk 3 min/Run 1 min. Repeat 12 times.					Missed
		Wed	Cross-Train 40 min.	3.98	0:51:23	0:12:55	To Durant & College and back	Walk 3/Run 2	New Balance 881
		Thu	Walk-Form* 50 min	2.00	0:40:00	0:20:00	To/from Red's house	Walked with Michael	New Balance 881
		Fri	50 min: Walk 3 min/Run 2 min. Repeat 10 times.				I was very sick all week with cold, fever, coughing, etc.  Then, Monday, terrible cramps so bad I ended up in the E/R on morphine.  What a week.  Did not even try to run or walk the entire time.
		Sat	Cross-Train 30 min.
		Sun	8 miles: Walk 3 min/ Run 2 min.  Repeat continously.
3-Dec-06	29.93	Mon	Rest
		Tue	50 min: Walk 3 min/Run 2 min. Repeat 10 times.
		Wed	Cross-Train 40 min.	4.29	0:50:04	0:11:40	24-Hour Fitness Embarcadero	Walk 3/Run 2 on Treadmill (0 incline)	New Balance 881
		Thu	Walk-Form* 60 min	3.90	1:00:01	0:15:23	Metreon to Embarcadero, Pier 33, and back	Walked as fast as I could carrying backpack	New Balance 881
		Fri	45 min: Walk 3 min/Run 2 min. Repeat 9 times.	3.74	0:45:21	0:12:08	To Kaiser, p/u Rx, and back	Walk 3/Run 2	New Balance 881
		Sat	Cross-Train 30 min.					No - went shopping in Walnut Creek instead.
		Sun	18 miles: Walk 3 min/ Run 1 min.  Repeat continously.	18.00	3:57:45	0:13:13	Orinda BART, San Pablo Dam Rd, Ohlone Trail, N. Berkeley BART	W3/R1 except when I needed to run to keep up my 13min/mile pace.	New Balance 881
10-Dec-06	10.08	Mon	Rest					Rested.
		Tue	48 min: Walk 3 min/Run 1 min. Repeat 12 times.					Too sore to run.  Right knee sore from crooked running.
		Wed	Cross-Train 40 min.	2.08	0:30:00	0:14:25	24-Hour Fitness Embarcadero	W3/R1 on treadmill.  Leg still very sore, so stopped after 30 min and used elliptical trainer for 20 min.	New Balance 881
		Thu	Walk-Form* 50 min				Right inner quad, knee still sore.  Wore brace to work on Thursday.  I think I torqued it running on sloped road last Sunday.  Did not try to run again.
		Fri	50 min: Walk 3 min/Run 2 min. Repeat 10 times.
		Sat	Cross-Train 30 min.
		Sun	8 miles: Walk 3 min/ Run 2 min.  Repeat continously.	8.00	1:38:53	0:12:22	Ferry Bldg, along Embarcadero, to Presidio and back again.	W3/R2. A very nice run.  Good cool weather.  Knee seems okay so far.	New Balance 881
17-Dec-06	20	Mon	Rest				I was so sore on Monday, I used crutches all day.  Too sore to work out all week long.  Tried to get a lot of sleep.  Have decided that, if I am recovered enough to do my 20 miles on Sunday, I will walk the whole thing, with the only goal being to complete it within 5 hours and 20 minutes, which is the slowest pace allowed for the Disney Marathon (16min/mile.)
		Tue	50 min: Walk 3 min/Run 2 min. Repeat 10 times.
		Wed	Cross-Train 40 min.
		Thu	Walk-Form* 60 min
		Fri	45 min: Walk 3 min/Run 2 min. Repeat 9 times.
		Sat	Cross-Train 30 min.
		Sun	20 miles: Walk 3 min/ Run 1 min.  Repeat continously.	20.00	4:53:19	0:14:40	Down to Lake Merritt, around lake twice, back to Rockridge, up and down streets of Rockridge	Walked.  Didn't run until after 13.5 miles.  Ran/walked 1/2 and 1/2 until last mile.  Ran final mile.	New Balance 881
24-Dec-06	14.93	Mon	Rest					Rested.
		Tue	48 min: Walk 3 min/Run 1 min. Repeat 12 times.	4.06	0:48:02	0:11:50	24 Hour Fitness Embarcadero	Did more running than planned because Sunday I did less.	New Balance 881
		Wed	Cross-Train 40 min.	1.07	0:11:52	0:11:05	24 Hour Fitness Embarcadero	30 min on elliptical trainer + 1 mile on treadmill	New Balance 881
		Thu	Walk-Form* 50 min					Missed
		Fri	45 min: Walk 3 min/Run 2 min. Repeat 9 times.	4.00	0:46:42	0:11:41	To Bancroft, around, and back	Actually ran the whole way.  Tried to keep pace even & slow.	New Balance 881
		Sat	Cross-Train 30 min.	5.80	1:46:25	0:18:21	Walked to Grand Lake Theater & back	Casual walk with Michael to movies.  Not wking for speed.	New Balance 881
		Sun	10 miles: Walk 3 min/ Run 2 min.  Repeat continously.				What happened to me on these days?  I have no good excuse.   Tired from holidays.  Lazy from eating too much?  That time of the month?  Anyway, I did the 10 miles on Wednesday, 12/27
31-Dec-06	17.04	Mon	Rest
		Tue	45 min: Walk 3 min/Run 2 min. Repeat 9 times.
		Wed	Cross-Train 30 min.	10.01	1:55:40	0:11:33	To/from post office, then down thru UCB, around Berkeley & back	Ran the whole way w/ stop at post office and back home to drop off package (stops not incl in total time)	New Balance 881 #2
		Thu	Walk-Form* 40 min					Rested.
		Fri	45 min: Walk 3 min/Run 2 min. Repeat 9 times.	2.97	0:45:03	0:15:10	Along Embarcadero.	Started running, but legs too sore.  Walked the last half.	New Balance 881 #2
		Sat	Cross-Train 30 min.					Rested.
		Sun	6 miles: Walk 3 min/ Run 2 min.  Repeat continously.	4.06	1:07:40	0:16:40	To/from Shattuck movie theater	Normal walk to movies with Michael.  Not slow, but not racing either.	New Balance 881 #2
7-Jan-07	26.2	Mon	Rest					Rested.
		Tue	30 min: Walk 3 min/Run 2 min. Repeat 6 times.					Rested.
		Wed	Rest					Rested.
		Thu	Walk-Form* 30 min					Flew to Florida. Rested.
		Fri	20 min: Walk 3 min/Run 2 min. Repeat 4 times.					Walked around Disney Expo a bit.	Flip Flops
		Sat	Rest					Slept in and went out to Cirque du Soleil w/ Ellen & Fran
		Sun	Disney World Marathon! Walk 3 min. /Run 2 min. Repeat Continuously.	26.20	6:09:45	0:14:07	Walt Disney World	Very Hot!  85 degrees and humid!  But it was my birthday, so it was ALL GOOD!	New Balance 881 #2
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