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When we feel confident, we are more ready & likely to convert our potential into amazing performances. In contrast, when we feel unsure or distracted, any slight challenge or setback during an event can quickly cause us to abandon our training to revert back to a lesser performance than what we are currently trained to do – keep believing and doing because you are trained & ready for more!” ~ Mario Wiggins

PHASE 1 [12/31/18 – 03/24/18] – designed to prepare you for 8-Miles and to close with an 8K (4.97 Miles).

THE 40-MINUTE 20 x 30:90 RW WORKOUT
(1) 01/01/18: 2.57 Miles in 40:01 (Pace 15:34)
(2) 01/03/18: 2.59 Miles in 40:01 (Pace 15:27)
(3) 01/08/18: 2.67 Miles in 40:01 (Pace 14:59)
(4) 01/10/18: 2.73 Miles in 40:00 (Pace 14:39)
(5) 01/15/18: 1.45 Miles in 24:00 (Pace 16:33) * PF Flair-up 01/15
(6) 01/17/18: 0.00 Miles in 40:00 (Pace 00:00) * PF Flair-up 01/15

THE 40-MINUTE 20 x 45:75 RW WORKOUT
(1) 01/24/18: 2.81 Miles in 40:01 (Pace 14:44)
(2) 01/31/18: 2.86 Miles in 40:00 (Pace 13:59)
(3) 02/07/18: 2.87 Miles in 40:00 (Pace 13:56)

THE 40-MINUTE 20 x 60:60 RW WORKOUT
(1) 02/11/18: 2.94 Miles in 40:01 (Pace 13:37)
(2) 02/14/18: 2.98 Miles in 40:01 (Pace 13:25)
(3) 02/19/18: 2.95 Miles in 40:00 (Pace 13:34)
(4) 02/21/18: 3.01 Miles in 40:00 (Pace 13:17)
(5) 02/26/18: 0.00 Miles in 40:00 (Pace 00:00)
(6) 02/28/18: 3.03 Miles in 40:00 (Pace 13:12)

THE 40-MINUTE 20 x 60:60 RW WORKOUT
(1) 03/05/18: 3.01 Miles in 40:00 (Pace 13:17)
(2) 03/07/18: 3.03 Miles in 40:00 (Pace 13:12)
(3) 03/12/18: 3.18 Miles in 40:00 (Pace 00:00) * DNR
(4) 03/14/18: 3.11 Miles in 40:00 (Pace 12:52)
(5) 03/19/18: 3.11 Miles in 40:00 (Pace 12:52)
(6) 03/21/18: 3.26 Miles in 40:00 (Pace 12:16)

CHALLENGE RUNS
01/04/18: 1.0 Mile in 14:03
01/11/18: 3.1 Miles in 44:49 (PACE 14:27)
01/18/18: 3.1 Miles in 00:00 (RACE 00:00) * PF Flair-up 01/15

03/08/18: 1.0 Mile in 12:39
03/15/18: 3.1 Miles in 40:01 (PACE 12:52)
03/22/18: 3.1 Miles in 39:35 (RACE 12:41)

ENDURANCE RUNS
[01] 01/06/18: 03.10 Miles in 00:00:00 (Pace 00:00) * DNR
[02] 01/13/18: 04.00 Miles in 01:04:58 (Pace 16:14) * PF Flair-up 01/15
[03] 01/20/18: 04.00 Miles in 00:00:00 (Pace 00:00)
[04] 01/27/18: 04.97 Miles in 01:12:18 (Pace 14:33)

[05] 02/03/18: 03.10 Miles in 00:44:12 (Pace 14:15)
[06] 02/10/18: 06.00 Miles in 01:26:07 (Pace 14:21)
[07] 02/17/18: 06.00 Miles in 00:00:00 (Pace 00:00) * DNR
[08] 02/24/18: 04.97 Miles in 01:08:21 (Pace 13:45)

[09] 03/03/18: 03.10 Miles in 00:20:00 (Pace 14:17)
[10] 03/10/18: 08.00 Miles in 02:04:05 (Pace 15:31)
[11] 03/17/18: 08.00 Miles in 02:23:06 (Pace 17:53)
[12] 03/24/18: 04.97 Miles in 01:08:04 (Pace 13:42)

WEIGHT LOSS JOURNEY
01/07/18: 246.8 lbs
03/24/18: 226.4 lbs (Down 20.4 lbs in 12 Weeks = 1.7 lbs a Week.)

FASTEST TIMES PRIOR TO 03/25/18

Athlinks Results

08/09/15 – 1:41:05 (PACE 16:16) 10K
04/03/16 – 1:18:06 (PACE 15:42) 8K
05/27/17 – 2:17:18 (PACE 13:43) 10-Miler
09/30/17 – 3:26:54 (PACE 15:47) 10k

PHASE 1 [03/25/18 – 05/19/18] – designed to prepare you for 6.2 Miles to 15.5 Miles.

Keisha Williams

FASTEST TIMES PRIOR TO 03/25/18

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