Track 400m: 62.5 800m : 2:24 1000m: 3:01 1600m (1 mi.): 5:04 3200m (2 mi.): 11:19

Cross-country 3 mi. 18:10 5000m: 18:4 Road 5 mi.: 30:58 1/2 marathon: 1 hr, 32 min.

Graduate of Woburn High School [Woburn, MA] 1995. Captain of Cross-Country and Track Teams. Boston Globe and Boston Herald All-Scholastic in Cross-Country 1993 [this would be the same as All-State selection in another state]. Held three course records across the Middlesex League. Graduate of Bowdoin College [Brunswick, ME] 1999. Captain of Cross-Country and Track Teams; Cross-Country: All-Maine, All New England selection qualified for NCAA championship in 1996, Track: Maine State Collegiate Champion in 1,000 meter, 1500 meter, 3000 meter; All New England Selection in 4x800 meter relay, 1,000 and 1,500 meter;  All ECAC [Eastern States] in 4x800 meter relay, 1,000, and 1,500 meter. Provisionally qualified for NCAA Championship in 1500 meter.

After college—still competed in many regional road races including the internationally known Falmouth Road Race where I qualified for/participated in the elite corral for 3 years; several half-marathons [including the BAA half marathon]. Underwent knee surgery in 2000 which has slowed down my ability to compete in road races as much.

Daughter of William O'Connor—Former Coach of Algonquin Regional High School [Southboro, MA] and Current Coach of Woburn High School—who is in the Massachusetts Track Coaches Hall of Fame.

Week 1 begins on December 15th. This is a guide for Novice/Intermediate level runners. Runners who use this guide and train with WalkBoston should confidently be able to run 6 miles without too much difficulty. They also should be used to running at least 3-4 miles at least 3 days a week [w/ one longer run]. Week 1 ends with an 8 mile run.

• Stretching – essential after all runs
• Rest = No activity other than stretching
• Cross-training = no running. [yes to: swimming, yoga, pilates, spinning, hiking, skiiing ,etc...]
• First 14 weeks – do some strength training 2-3 days a week in addition to running [includes yoga, pilates, weight training]
• Swimming – is a good cross-training method, especially the day after a long run [it makes recovery from the long run come a lot faster]
• Track workouts – should be done at a 10k pace for marathon training [example: if a person runs a 10k at an 6:00 mile pace, then their 400 meter interval training would be at 90 second per 400 meter interval].

Daily training schedule