3 miles 30/30 / 6min jog/800M -10M Posted on Tuesday, March 9, 2010

3 miles warm up
Dynamic stretches

Strides
3 mile of 30/30 in 14:57 Trail
6 minute hog
800M in 2:13 (68,  64) Road
3 mile warm down

PM
Massage
Connie Nordyke
intouchsch@aol.com

Easy Day-9M Posted on Monday, March 8, 2010

9 miles easy
6:29 average
Dynamic stretches

Easy Day-9M Posted on Sunday, March 7, 2010

9 miles easy
6:52 average
Dynamic stretches

20 minutes pilates

Easy Day-9M Posted on Saturday, March 6, 2010

9 miles easy
6:32 average
Dynamic stretches

Mile/4 mile tempo/mile-11m Posted on Friday, March 5, 2010

2 mile warm up
Dynamic stretches
Strides
Run on Memorial Park trail
Light weight trainers
Mile @ 4:49
4 mile tempo @ 5:10, 5:10, 5:09, 5:10
Mile @ 4:54
6 miles in 30:25
5:04 average
Continuous run
3 mile warm down

Easy Day-9M Posted on Thursday, March 4, 2010

9 miles easy
7:05 average
Dynamic stretches.

Easy Day-9M Posted on Wednesday, March 3, 2010

9 miles easy
6:45 average
Dynamic stretches

2010 MASTERS RACE RESULTS
1st Hou Marathon  2:33:24
1st Tex Med 5K  15:26
3rd US Half Mar 69:51
1st Conoco 10K 31:27

2010 RACE SCHEDULE
Mar 13 Jacksonville 15K
March 20 Look'in Good 5K
Mar 27 Cooper Bridge Run
April 3 Crescent City
April 11 Angies Crazy Half
May 29th Astros 5K
June 6 Heights 5k

2009 MASTER RACE RESULTS
1st Run Thru 5M 24:52
1st Jingle Bell 5M 26:01
1st Pumpkin 5K 14:54
1st USA 10M 50:39
1st US 5K Champs 14:51
1st CVS 5K 15:03
2nd Peach Tree 10K 31:04
1st Heights 5K 14:49
1st Astros 5K 15:10
2nd Florida 1/2 68:31
1st Houston 1/2 67:09

2008 MASTERS RACE RESULTS
22 Races in 2008
21W-1L

1st Barbados 10K 31:23
1st 8K Houston 24:33
1st SA Half 68:18
1st Houston Half 68:44
1st Pumpkin 5K 17:00
1st Houston 10M 52:47
1st Run cure 5k 15:19
2nd Falmouth 7M 35:35
1st Maribelles 5K 15:29
1st PeachTree 10K 31:24
1st Dad's Day 5K 15:05
1st Heights 5K 15:01
1st Astros 5K 15:05
1st Bay2Breakers 38:02
1st U.S Champs 31:15
1st Cooper Run 31:13
1st Azaela 10k 30:45
1st Bayou City 31:50
1st Conoco 10K 31:21
1st US CCChamps 25:15
1st Rocket Run 15:19
1st Houston 1/2 67:43

2007 MASTER RACE RESULTS
1st Jingle Bell 5M 25:35
1st Turkey Trot 10k 32:25
1st Pumpkin Run 5K 15:28
5th Paso Roblems 10K 32:05
3rd Falmouth 7M 35:45
3rd PeachTree 10K 32:06
1st Astros 5K 15:04
1st Bay to Breakers
3rd Bloomsday 12K 38:00
1st Run for the Arts TX 14:51
1st Cooper Bridge 10K, SC 31:11
1st Conoco 10K, Houston 32:48
1st Houston Marathon 2:20:28

2006 MASTERS RACE RESULTS
1st Barbados 1/2 marathon 69:36
1st Turkey Trot 10K 31:10
1st San Antonio Marathon 2:28:02 1st luke's Locker Half 1:12:56
1st Pumpkin 5k, Houston 15:22
1st Run for the Cure,TX 14:58
3rd US 10K Champs, Ca 31:04
2nd Crim 10M 52:00
2nd Falmouth 7.1 Miles 34:50
1st Derby Day Virginia 5K 15:18
1st Utica Boilermaker 15K 47:24
1st Peachtree 10K 30:47
1st Astros 5K 15:11
1st Bay to Breakers 12K 38:58
1st Bloomsday 12K 37:45
1st Crescent City 10K 30:52
1st Calsbad 5000 5K 14:53
2nd Cooper Bridge 10K 31:47
1st Azalea Trail 10K 30:11
1st Virginia Beach 8K 25:18
2nd Jacksonville 15K 46:54
1st Houston Conoco 10K 31:01
2nd USA XC Champs 8K 25:19
1st Edinberg 10K 30:45
1st Rockets run 5K 14:49 

DATA
05/22 14.8 44.0
07/20 16.1 47.1
11/17 14.2 40.7
11/24 14.5 42.0
01/03 15.6 46.7
01/19 15.2 45.2
02/07 16.1 48.4
04/02 16.0 49.2

02/20/09
wbc 3.40
rbc 4.31
hgb 14.3
hct 41.9
plt 204

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