• 5/17 –  3  miles at Turkey Swamp Park. 36:00
• 5/18 – Walk
• 5/19 – Swim and running water for 40 minutes
• 5/20 – Walk
• 5/21 – Walk
• 5/22 – 4 miles on cinders 61 minutes in motion, with 3 miles  in 33: 00 of modified Fartlek, 18 speed segments of 1 minute at below 8 minute pace.
• 5/23 – Walk
• 5/24 – Walk
• 5/25 – 3.22 miles on cinders in 51:00 with 18 speed segments at 8:00  pace or better
• 5/26 – 2 miles run and walk at turkey swamp park in 30 minutes.
• Lately I’ve been doing extended walking on rest days. Taking more frequent rest days to avoid injury training toward senior nationals.
• Relying on Modified Fartlek technique on workdays.  It allows me to get more mileage and significant speed work with limited amount of foot strike a
• Stats are stable, weight (145), sleep (9 hrs av.), diet (9),and am heart rate (54); feet and legs are injury free

Good series
May 9 – 3 miles at a Turkey Swamp Park with speed segments throughout and three hills at the end.
May 10 – rest
May 11 – at Cinder track 3.8 miles in one hour and seven minutes total – warm-up 1 mile with five speed segments – workout -4×400 m in 147 to 151+ one
final 400 m at 2:08.
May 12 – rest
May 13 – weighs
May 15 – on cinders warm-up was 1000 m plus stretch +5×100 m speed segments Workout was 3×1000 m at 5:30 – cool down 800 m .- total distance 4 1/2 miles
The goal was to run thousand meter repeats under 10 minutes. It turned out I was able to run all of them under nine minute pace to my surprise. I have been putting off that work out for a while for fear of not being able to complete it successfully. I’m glad I did it.

Stats – weight is 144 pounds – sleep is averaging 9 to 10 hours nightly – resting heart rate remains consistent at 54 bpm – no leg or foot issues – diet is consistent and healthy.
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Good series
May 9 – 3 miles at a Turkey Swamp Park with speed segments throughout and three hills at the end.
May 10 – rest
May 11 – at Cinder track 3.8 miles in one hour and seven minutes total – warm-up 1 mile with five speed segments – workout -4×400 m in 147 to 151+ one
final 400 m at 2:08.
May 12 – rest
May 13 – weighs
May 15 – on cinders warm-up was 1000 m plus stretch +5×100 m speed segments Workout was 3×1000 m at 5:30 – cool down 800 m .- total distance 4 1/2 miles
The goal was to run thousand meter repeats under 10 minutes. It turned out I was able to run all of them under nine minute pace to my surprise. I have been putting off that work out for a while for fear of not being able to complete it successfully. I’m glad I did it.

Stats – weight is 144 pounds – sleep is averaging 9 to 10 hours nightly – resting heart rate remains consistent at 54 bpm – no leg or foot issues – diet is consistent and healthy.
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