Week

Tuesday Speed 8x400 meters 4x1200m 6x800m 3x1600m 10x400m 5x1200m 7x800m 3x1600m 12x400m 8x800m 4x1600m 12x400m 6x1200m 7x800m 3x1600m

Thursday Tempo 3 miles 5 miles 7 miles 3 miles 5 miles 5 miles 8 miles 10 miles 3 miles 5 miles 8 miles 5 miles 5 miles 4 miles 8 miles

Saturday Long

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

10 miles 12 miles 13 miles 10 miles 14 miles 15 miles 17 miles 13 miles 18 miles 15 miles 20 miles 15 miles 20 miles 15 miles 10 miles

30 min easy w20 min easy w 3 or 4Marathon 5x60s pickups

The FIRST Paces The training paces recommended by the FIRST program are somewhat faster than those recommended by other training plans. Of course, with just three running days a week, you should be well rested for each workout. Here are the paces youll need to run, each expressed relative to your current 10-K race pace. Long Run 10-K pace + seconds/mile 60 to 75

Long Tempo Mid Tempo Short Tempo 1600m Repeats 1200m Repeats 800m Repeats 400m Repeats

10-K + 30 to 35 seconds 10-K + 15 to 20 seconds 10-K pace 10-K - 35 to 40 seconds 10-K - 40 to 45 seconds 10-K - 45 to 50 seconds 10-K - 55 to 60 seconds

Intermittent Fasting When your body is in a fasted state it releases HGH. This hormone helps release body fat from stored fat cells into the bloodstream so you can use that for energy instead of stored food energy.

26 April 2013 Friday Zen Approach failed. In a pms-induced frenzy (I would like to believe so) , 4 hours and 19 minutes ago, I just had my first heated argument after 5 months of being sober from verbal confrontations. Thinking about the confrontation at the bank earlier, my mind tells me that what I fought for is right. Yes it is. Deciphering what happened however proves me that I failed. I have proven my point but I failed to see things from the other persons perspective. I could only imagine the stress hormones released and now running in my veins; going to each neurons of my body. I have voiced out my frustrations and made my point to the bank employee and to his manager. On the contrary, I do not know how effective I was in terms of influencing both of them to change their mindset and/or habit. My gut tells me I have failed big time on that regard.