American Judges Association
2012 Annual Educational Conference
New Orleans, Louisiana
The Importance of Wellness and
Fitness for the Judiciary, and Food as
an Integral Partner
JUDGE MICHAEL A. PITMAN
Judge Mike Pitman graduated from Baylor University with a Bachelor of Business
Administration degree and obtained a law degree from Louisiana State University Law
Center.
Prior to his election, Mike served as Assistant District Attorney in Caddo and Bossier
Parishes, where he prosecuted high-profile felonies, including many capital murder cases.
In addition, he had a civil legal practice, was a certified family law mediator and taught
Criminal Law at LSU Shreveport for nine years.
Mike is an instructor, certified by the National Judicial College and has presented on
numerous occasions at the Louisiana District Judges Association, the Louisiana District
Attorneys Association, the Louisiana Association of Defense Counsel, the Shreveport Bar
Association, the Shreveport and Bossier Police Academies and the Caddo and Bossier
Parish Sheriffs Academies.
Mike was appointed by the Louisiana Supreme Court to serve on the Louisiana Judicial
College Board of Governors and on the Supreme Court Committee to study Postconviction procedures. He is also a member of the Louisiana District Judges Association
Executive Committee and is Chairman of the Louisiana District Judges Association
Education Committee and Wellness Committee.
Mike is a black belt in Tae-Kwon Do and participates in marathons and triathlons,
including Ironman and half Ironman races, throughout the country. He and his wife are
founders of, and instructors for “Kick it Up,” an after school program designed to teach
children Christian principles through martial arts, and “Don’t Be A Victim,” a safety
program for senior citizens, women and children.
He is married to Judge Frances Pitman. Mike and Frances are the proud grandparents of
two girls.
T. Steen Trawick, Jr., M. D.
(Contributed to the following materials)
T. Steen Trawick, Jr., M. D., is an Internal Medicine and Pediatric Hospitalist
at Christus Schumpert Highland Hospital in Shreveport. A native of Monroe,
LA and graduate of Louisiana Tech University in Ruston, Dr. Trawick has lived
in Shreveport since attending and graduating Louisiana State University Health
Sciences Center where he also completed his residency in Internal Medicine and
Pediatrics. Dr. Trawick is on staff at Louisiana State University Health
Sciences Center in Shreveport in the departmen ts of Internal Medicine and
Pediatrics as well as the department of Allied Health. In addition to his staff
responsibilities, he regularly lectures the Physician Assistant students. Active
in local and state medical politics, he serves as President Elect of Shreveport
Medical Society, a member of the Governor’s advisory board for Physician
Assistants, and member of Council on Legislation and Budget and Finance for
the Louisiana State Medical Society. He is a former member of LSU Board of
Supervisors and Louisiana State Board of Regents. As a primary care
physician, he is an advocate for the health of patients and takes a special
interest in the treatment of diabetes mellitus and exercise/lifestyle modification
for patients.
Dr. Trawick is an avid runner who has completed 4 marathons, the most recent
a marathon and a half at Walt Disneyworld. He is a Sunday school teacher at
Summer Grove Baptist Church, Cub Scout leader, and children’s leader for
Bible Study Fellowship. He is married to Ronda and they ha ve two children,
Allison Grace (10) and Graham (7). His interests are family -centered, including
traveling, water sports, LSU football, cooking (and eating), scuba diving, snow
skiing, flying, and, of course, running.
Professionalism

Louisiana Supreme Court Rules Relating to Litigation Conduct in Louisiana
Courts—Preamble
o The following standards are designed to encourage us, the judges and lawyers, to
meet our obligations to each other, to litigants and to the system of justice, and
thereby achieve the twin goals of professionalism and civility, both of which are
hallmarks of a learned profession dedicated to public service.

Louisiana Supreme Court Rules Relating to Litigation Conduct in Louisiana
Courts—Judges’ Duties to the Court
o We will be courteous, respectful, and civil to lawyers, parties, and witnesses. We
will maintain control of the proceedings, recognizing that judges have both the
obligation and authority to insure that all litigation proceedings are conducted in a
civil manner.
o We will not employ hostile, demeaning, or humiliating words in opinions or in
written or oral communications with lawyers, parties, or witnesses.
o We will be punctual in convening all hearings, meetings, and conferences; if
delayed, we will notify counsel, if possible.
o We will be considerate of time schedules of lawyers, parties, and witnesses in
scheduling all hearings, meeting and conferences.
o We will make all reasonable efforts to decide promptly all matters presented to us
for decision.
o We will give the issues in controversy deliberate, impartial, and studied analysis
and consideration.
o We will be courteous, respectful, and civil in opinions, ever mindful that a
position articulated by another judge is the result of that judge’s earnest effort to
interpret the law and the facts correctly.
o We will abstain from disparaging personal remarks or criticisms, or sarcastic or
demeaning comments about another judge in all written and oral communications.

Louisiana Supreme Court Rules Relating to Litigation Conduct in Louisiana
Courts—Lawyers’ Duties to the Court
o We will speak and write civilly and respectfully in all communications with the
court.
o We will be punctual and prepared for all court appearances so that all hearings,
conferences, and trials may commence on time; if delayed, we will notify the
court and counsel, if possible.
o We will not engage in any conduct that brings disorder or disruption to the
courtroom. We will advise our clients and witnesses appearing in court of the
proper conduct expected and required there and, to the best of our ability, prevent
our clients and witnesses from creating disorder or disruption.
o We will not knowingly misrepresent, mischaracterize, misquote, or miscite facts
or authorities in any oral or written communication to the court.
o We will not engage in ex parte communication on any pending action.
o We will attempt to verify the availability of necessary participants and witnesses
before dates for hearings or trials are set, or if that is not feasible, immediately
after such date has been set so we can promptly notify the court of any likely
problems.
o We will act and speak civilly to court marshals, clerks, court reporters, secretaries,
and law clerks with an awareness that they too, are in integral part of the judicial
system.

Louisiana Constitution Article V § 25(C)
o (A) Composition. The judiciary commission shall consist of:
 one court of appeal judge and two district court judges selected by the
supreme court;
 two attorneys admitted to the practice of law for at least ten years and one
attorney admitted to the practice of law for at least three years but not
more than ten years, selected by the Conference of Court of Appeal Judges
or its successor. They shall not be judges, active or retired, or public
officials, other than notaries public; and
 three citizens, not lawyers, judges active or retired, or public officials,
selected by the Louisiana District Judges' Association or its successor.
o (B) Term; Vacancy. A member of the commission shall serve a
four-year term and shall be ineligible to succeed himself. His term
shall end upon the occurrence of any event which would have made
him ineligible for appointment. When a vacancy occurs, a successor
shall be appointed for a four-year term by the authority which
appointed his predecessor.
o (C) Powers. On recommendation of the judiciary commission, the
supreme court may censure, suspend with or without salary, remove
from office, or retire involuntarily a judge for willful misconduct
relating to his official duty, willful and persistent failure to perform
his duty, persistent and public conduct prejudicial to the
administration of justice that brings the judicial office into disrepute,
conduct while in office which would constitute a felony, or
conviction of a felony. On recommendation of the judiciary
commission, the Supreme Court may disqualify a judge from
exercising any judicial function, without loss of salary, during
pendency of proceedings in the Supreme Court. On recommendation
of the judiciary commission, the Supreme Court may retire
involuntarily a judge for disability that seriously interferes with the
performance of his duties and that is or is likely to become
permanent. The Supreme Court shall make rules implementing this
Section and providing for confidentiality and privilege of commission
proceedings.
o (D) Other Disciplinary Action. Action against a judge under this
Section shall not preclude disciplinary action against him concerning
his license to practice law.

Louisiana Code of Judicial Conduct Rule—Canon 1
o A Judge Shall Uphold the Integrity and Independence of the Judiciary
o An independent and honorable judiciary is indispensable to justice in our society.
A judge should participate in establishing, maintaining, and enforcing, and shall
personally observe, high standards of conduct so that the integrity and
independence of the judiciary may be preserved. The provisions of this Code are
to be construed and applied to further that objective. As a necessary corollary, the
judge must be protected in the exercise of judicial independence.

Louisiana Code of Judicial Conduct Rule—Canon 2
o A Judge Shall Avoid Impropriety and the Appearance of Impropriety in All
Activities
o (A.) A judge shall respect and comply with the law and shall act at all times in a
manner that promotes public confidence in the integrity and impartiality of the
judiciary. As used in this Code, "impartiality" or "impartial" denotes absence of
bias or prejudice in favor of, or against, particular parties or classes of parties, as
well as maintaining an open mind in considering issues that may come before the
judge. [Amended effective February 1, 2005]
o (B.) A judge shall not allow family, social, political, or other relationships to
influence judicial conduct or judgment. A judge shall not lend the prestige of
judicial office to advance the private interest of the judge or others; nor shall a
judge convey or permit others to convey the impression that they are in a special
position to influence the judge. A judge shall not testify voluntarily as a character
witness. Although a judge should be sensitive to possible abuse of the prestige of
office, a judge may, based on the judge's personal knowledge, serve as a reference
or provide a letter of recommendation. Letters of recommendation may be written
only on private stationery which does not contain any official designation of the
judge's court, but the judge may use his or her title. A judge shall not initiate the
communication of information in any court or disciplinary proceeding, but may
provide such information for the record in response to a formal request by a court
or disciplinary agency official.
o (C.) A judge shall not hold membership in any organization that arbitrarily
excludes from membership, on the basis of race, religion, sex or national origin,
any persons who would otherwise be admitted to membership. The term
"organization" shall not include, however, an association of individuals dedicated
to the preservation of religious, ethnic, historical or cultural values of legitimate
common interest to its members; or an intimate, distinctly private association of
persons whose membership limitations would be entitled to constitutional
protection.

Louisiana Code of Judicial Conduct—Canon 3
o A Judge Shall Perform the Duties of Office Impartially and Diligently
o The judicial duties of a judge take precedence over all other activities. Judicial
duties include all the duties of office prescribed by law. In the performance of
these duties, the following standards apply:
o (A.) Adjudicative Responsibilities.
o (1) A judge shall be faithful to the law and maintain professional
competence in it. A judge shall be unswayed by partisan interests, public
clamor, or fear of criticism.
o (2) A judge shall maintain order and decorum in judicial proceedings.
o (3) A judge shall be patient, dignified, and courteous to litigants, jurors,
witnesses, lawyers, and others with whom the judge deals in an official
capacity, and should require similar conduct of lawyers, and of staff, court
officials, and others subject to the judge's direction and control.
o (4) A judge shall perform judicial duties without bias or prejudice. A
judge shall not, in the performance of judicial duties, by words or conduct
manifest bias or prejudice, and shall not permit staff, court officials or
others subject to the judge's direction and control to do so.
o (5) A judge shall require lawyers in proceedings before the judge to refrain
from manifesting, by words or conduct, bias or prejudice against parties,
witnesses, counsel or others.
o (6) Except as permitted by law, a judge shall not permit private or ex parte
interviews, arguments or communications designed to influence his or her
judicial action in any case, either civil or criminal. A judge may obtain the
advice of a disinterested expert on the law applicable to a proceeding
before the judge if the judge gives notice to the parties of the person
consulted and the substance of the advice, and affords the parties
reasonable opportunity to respond. Where circumstances require, ex parte
communications are authorized for scheduling, administrative purposes or
emergencies that do not deal with substantive matters or issues on the
merits, provided the judge reasonably believes that no party will gain a
procedural or tactical advantage as a result of the ex parte communication.
A judge shall not knowingly accept in any case briefs, documents or
written communications intended or calculated to influence his or her
action unless the contents are promptly made known to all parties. Judges
of appellate courts shall also avoid all actions or language which might
indicate to counsel, litigants or any member of the public, the particular
member of the court to whom a case is allotted or assigned for any
purpose. Similar circumspection should be exacted on the part of court
officers, clerks and secretaries.
o (7) A judge shall dispose of all judicial matters promptly, efficiently and
fairly.
o (8) A judge shall not, while a proceeding is pending in any Louisiana state
court, make any public comment that might reasonably be expected to
affect its outcome or impair its fairness, and shall require similar
abstention on the part of court personnel subject to his or her direction and
control. This subsection does not prohibit judges from making public
statements in the course of their official duties or from explaining for
public information the procedures of the court. [Amended effective
February 1, 2005]
o (9) Except as herein provided a judge should prohibit broadcasting,
televising, recording, or taking photographs in the courtroom and areas
immediately adjacent thereto at least during sessions of court or recesses
between sessions.
 A trial judge may authorize:
 (a) the use of electronic or photographic means for the
presentation of evidence, for the perpetuation of a record
for the court or for counsel, or for other purposes of judicial
administration;
 (b) the broadcasting, televising, recording or photographing
of investitive or ceremonial proceedings;
 (c) the photographic or electronic recording and
reproduction of appropriate court proceedings under the
following conditions:
 (i) the means of recording will not distract
participants or impair the dignity of the
proceedings;
 (ii) the parties have consented, and the
consent to being depicted or recorded has
been obtained from each witness appearing
in the recording and reproduction;
 (iii) the reproduction will not be exhibited
until after the proceeding has been
concluded and all direct appeals have been
exhausted; and
 (iv) the reproduction will be exhibited only
for instructional purposes in educational
institutions.
 An appellate court may permit broadcasting, televising, recording,
and taking photographs of public judicial proceedings in the
courtrooms of appellate courts in accordance with the guidelines
set forth in an appendix to this Canon, subject, however, to the
authority of each court and the presiding judge of each court or
panel to (a) control the conduct of proceedings before the court, (b)
ensure decorum and prevent distractions, and (c) ensure the fair
administration of justice in the pending cause.
o (10) A judge shall not, with respect to cases, controversies or issues that
are likely to come before the court, make pledges, promises or
commitments that are inconsistent with the impartial performance of the
adjudicative duties of the office. [Enacted effective February 1, 2005]
o B. Administrative Responsibilities.
o (1) A judge shall diligently discharge the judge's administrative
responsibilities without bias or prejudice and maintain professional
competence in judicial administration, and should cooperate with other
judges and court officials in the administration of court business.
o (2) A judge shall require staff, court officials and others subject to the
judge's direction and control to observe the standards of fidelity and
diligence that apply to the judge and to refrain from manifesting bias or
prejudice in the performance of their official duties.
o (3) A judge should take or initiate appropriate disciplinary measures
against a judge or lawyer for unprofessional conduct of which the judge
may become aware. Acts of a judge in the discharge of disciplinary
responsibilities, as set forth above, are part of the judge's judicial duties
and shall be absolutely privileged, and no civil action predicated thereon
may be instituted against the judge.
o (4) A judge shall not make unnecessary appointments. A judge should
exercise the power of appointment impartially and on the basis of merit. A
judge should avoid appointments which tend to create the appearance of
impropriety. A judge shall not approve the compensation of appointees
beyond the fair value of services rendered. A judge shall avoid nepotism.
No spouse or member of the immediate family of a judge shall be
employed in the court to which that judge was elected. "Immediate
family" means a judge's children, parents, brothers and sisters; the children
and parents of a judge's spouse; the spouses of a judge's children; and all
step relationships to the same degree.
o The provisions of this Subsection shall not prohibit the continued employment of
any employee of a court employed by such court on or before December 31,
1990; nor shall such provisions be construed to hinder, alter, or in any way affect
promotional advancements for any such employee. The provisions of this
Subsection pertaining to nepotism shall not apply to mayors or justices of the
peace.
o C. Recusation. A judge should disqualify himself or herself in a proceeding in
which the judge's impartiality might reasonably be questioned and shall disqualify
himself or herself in a proceeding in which disqualification is required by law or
applicable Supreme Court rule. In all other instances, a judge should not recuse
himself or herself

Louisiana Code of Professional Conduct Rule 1.1(a)—Competence
o A lawyer shall provide competent representation to a client. Competent
representation requires the legal knowledge, skill, thoroughness and preparation
reasonably necessary for the representation.

Louisiana Code of Professional Conduct Rule 1.3—Diligence
o A lawyer shall act with reasonable diligence and promptness in representing a
client.

Louisiana Code of Professional Conduct Rule 1.4(a)—Communication
o A lawyer shall:
(1) Promptly inform the client of any decision or circumstance;
(2) Reasonably consult with the client about the means by which the client’s
objectives are to be accomplished;
(3) Keep the client reasonably informed about the status of the matter;
(4) Promptly comply with reasonable requests for information;
(5) Consult with the client about any relevant limitation on the lawyer’s conduct
when the lawyer knows that the client expects assistance not permitted by the
Rules of Professional Conduct or other law.

Louisiana Code of Professional Conduct Rule 3.2—Expediting Litigation
o A lawyer shall make reasonable efforts to expedite litigation consistent with the
interests of the client.
The Relationship Between Unhealthy Lifestyles, Professionalism
and Productivity

In re Judge M. L. D., 2004-0319 (La. 5/25/2004); 874 So.2d 805.
o The Louisiana Supreme Court held that Judge M. L. D. be removed from office
due to his persistent public intoxication while performing judicial duties. The
Court held that Judge M. L. D.’s behavior caused by his lifestyle and addiction
grossly violated Canons 1,2A, 3A (1) (2) (3) and 3A (7) of the Code of Judicial
Conduct and Article V § 25(C) of the Louisiana Constitution.
o Judge M. L. D. informed the Judiciary Committee that prior to 2000, he had been
sober for eleven years, but began drinking again to relieve pain caused by an
undiagnosed medical condition. He further stated that the drinking escalated even
after the medical condition had been cured.
o The Court recognized that the private conduct and lifestyle of judges are closely
observed by the public. It stated that a judge, in either his private life or in his
official capacity, cannot live in a manner that would cause others to question his
character and must adhere to the highest standards of personal conduct.

In re Judge L. W. A., 2007-1893 (La. 2/15/2008); 977 So.2d 811.
o The Louisiana Supreme Court held that Judge L. W. A. be removed from office
due to her impaired ability to preside in court resulting from her prescription drug
use. The Court held that Judge L. W. A.’s misconduct violated Canons 1, 2(A) &
(B), 3(A1), (A2), (A3), (A4), (A6), (A7), (B1) and 3(C) of the Code of Judicial
Conduct and Article V § 25(C) of the Louisiana Constitution.
o Judge L. W. A. stated that she began taking prescription drugs in 2000 when she
was diagnosed with fibromyalgia and other health conditions. The Court held that
although drug use may be necessitated by a physical problem, it does not justify
the adverse consequences caused by a judge presiding while impaired. The Court
also held that it did not have convincing evidence that Judge L. W. A. could
control her future drug use related to her various health issues.
o Judge L. W. A.’s dependency on the prescription drugs caused long-term
absenteeism and lateness which negatively impacted the functioning of the court.

Christy M. Howley Connois, Professionalism & Your Life: Mutually Exclusive?, 58 LA.
B.J. 386, 387 (2011).
o This “Focus on Professionalism” piece from the Louisiana Bar Journal details the
necessity and importance of attorneys and judges to find a balance between their
personal and professional life. It presents several methods to help control stress
through lifestyle choices such as proper diet, exercise and proactive time
management. The article also focuses on the importance of diet and exercise for
mental clarity and stability as well as physical well-being.

Peter R. Mills et al., Impact of a Health Promotion Program on Employee Health Risks
and Work Productivity, AM.J.HEALTH PROMOTION, Sept.-Oct. 2007, at 45.
o A large multi-national corporation conducted a study to discover the results of
implementing a multicomponent health promotion program incorporating a health
risk questionnaire, access to a tailored health improvement web portal, wellness
literature and seminars and workshops focused upon identified wellness issues.
The result of the study suggests that a well-implemented multicomponent
workplace health promotion program can produce sizeable changes in health risks
and productivity of people in the organization.

Ann E. Kuhnen et al., Employee Health and Frequency of Workers’ Compensation and
Disability Claims, 51 J.OCCUPATIONAL ENVIRONMENTAL MED. 1041 (2009).
o The relationship between employee health risk status and future costs for the
organization or company is the subject of this study. The conclusion states that
employers wishing to reduce the impact of lost productivity should consider a
worker’s personal health risks as predictors of future lost productivity and may
want to address these concerns in broad risk reduction programs.

Wayne N. Burton et al., The Role of Health Risk Factors and Disease on Worker
Productivity, 41 J.OCCUPATIONAL ENVIRONMENTAL MED. 863 (1999).
o This study also evaluated the relationship between employee health problems and
the indirect costs to employers. Additionally, it included the variables of time lost
through absenteeism, decreased productivity and disability. The quantifiable
result showed that as health risks increased, employees’ productivity decreased.

Stephen G. Aldana & Nicolas P. Pronk, Health Promotion Programs, Modifiable Health
Risks, and Employee Absenteeism, 43 J.OCCUPATIONAL ENVIRONMENTAL MED. 36
(2001).
o The failure of employees to participate in health & fitness promotion programs is
associated with higher rates of employee absenteeism and other employee-related
expenses. Employers are not only affected by employees’ health risks, but the
failure to endorse and support wellness programs also negatively affects
employers.

Myde Boles et al., The Relationship Between Health Risks and Work Productivity, 46
J.OCCUPATIONAL ENVIRONMENTAL MED. 737 (2004).
o Health risks of employees are directly related to self-reported productivity and
impaired performance on the job. The results of this study show that the odds of
any productivity loss were most significant for individuals with diabetes and
improper methods of coping with stress.

Gregory O. Ginn & Jean Henry, Health Promotion and Wellness Programs as a
Generalized Investment in Human Capital, INT’L ELECTRONIC J. HEALTH EDUC., 2001;
4:323,329,http://www.aahperd.org/aahe/publications/iejhe/loader.cfm?csModule=securit
y/getfile&pageid=39140.
o Investments in health promotion and wellness programs by employers and
organizations can reassure employees that the expenditure of their time in the
organization will contribute to their development and thus improve employee
commitment and loyalty. It also shows that such programs can give organizations
a competitive advantage by linking the strategic interests of the organization with
the interests of their employees.

Marc Isaacson, Wellness in the Workplace: How to Increase Employee Productivity with
a Plan for Healthy Living, CORP. WELLNESS MAG., Jun.11, 2010,
http://www.corporatewellnessmagazine.com/article-detail.php?issue=issue11&article=workplace-how.
o There is strong data and statistics showing that corporate health promotion
programs are directly associated with lower healthcare costs, reduced chronic
disease risk, decreased rates of illness, injury & disability, reduced absenteeism,
increased employee productivity and efficiency, improved morale and lower
stress levels, and enhanced retention of healthy employees.

Employee Health Has Huge Impact on Productivity,
http://www.reliableplant.com/Articles/Print/17036 (last visited Jun. 14, 2011).
o Presenteeism also produces a necessity of organizations to concentrate on the
health of their employees; presenteeism occurs when employees with health
conditions are present at their jobs, but are unable to perform at full capacity. The
study suggests that presenteeism creates a greater drain on companies’ profits and
productivity than employee absence. Presenteeism is additionally defined as the
lack of productivity, attention and focus while still being present at the job.

Advantages of Corporate Wellness Programs,
http://www.infinitehealthcoach.com/advantages-of-corporate-wellness-programs (last
visited Jun. 22, 2011).
o There is scientific evidence showing the correlation between an individual’s
unhealthy lifestyle and injury, disability and certain chronic illnesses such as heart
disease, hypertension, strokes and premature mortality. Precursors of such a
lifestyle are cigarette smoking, being overweight, lack of exercise, a diet high in
saturated fats, improper responses to stress situations and chemical dependencies.
This study reveals the relationship with health awareness programs and the
decreased presence of these precursors.

Corporate Health Promotion Programs: Supporting Scientific Research and Wellness
Statistics, http://company-wellness.org/corporate-health-promotion-programs-supportingscientific-research-and-wellness-statistics/ (last visited Jun. 28, 2011).
o There is a multitude of statistical evidence supporting the conclusion that
employee lifestyles impact employee health. More specifically, there is evidence
that those lifestyles have financial impacts on the organization, and that
workplace wellness programs improve health and yield major savings for the
organization.

Poor Health Habits Linked to Subpar Work Performace, BLOOMBERG BUSINESSWEEK,
Sept. 28, 2010, http://www.businessweek.com/lifestyle/content/healthday/643574.html.
o Workers who are obese, smoke and/or consumed large amounts of alcohol during
the week are significantly more likely to take sick leave than average weight
employees.

Maria Cecilia Dursi, Can Health Promotion Programs Effectively Reduce Health Care
Costs, Increase Productivity and Retain Qualified Employees? (2008) (unpublished
manuscript, Schmidt Labor Research Center Seminar Research Ceries).
o This scholarly paper addresses the success of wellness promotion programs
directed at reducing health care costs to the employer while improving employee
productivity and retention.

Daniel T. Lukasik & Frank J. Dolce, One Attorney’s Depression Story & Practicing
Alongside Depression, TRIAL, July 2007, 72-73.
o Attorney Daniel Lukasik chronicles his battle with depression and its effects on
his life and career in this personal narrative. He states how the initial stages of
depression manifests themselves as physical ailments such as interrupted sleep,
body aches, chest pains, weight fluctuations and chronic fatigue.
o A 1990 study at Johns Hopkins University found that lawyers were 3.6 times
more likely to suffer from depression than members of any other of 104
professions studied.
o Lukasik reveals that his law firm implemented a support system to help him and
other employees maintain their physical, mental and emotional health.
o Dolce, Lukasik’s law partner, discusses how the law firm achieved growth and
success by assisting Lukasik with his depression through proper support and
strategic planning to overcome the obstacles encountered by health problems.

Isaiah M. Zimmerman, Isolation in the Judicial Career, COURT REVIEW, Winter 2000, 46.
o Dr. Zimmerman, a clinical psychologist and lecturer on judicial stress
management, appellate collegial relations and judicial productivity, addresses the
isolation and depression issues encountered by judges.
o Demanding schedules and caseloads create difficulties when trying to balance
family, friends, recreation, cultural pursuits and one’s personal health and
wellness. A judge’s professional and personal responsibilities create an isolating
environment which can lead to negative mental and physical health consequences.
o Judges who manage the effects of their overwhelming roles can lead more
fulfilling lives and perform their duties better. Recognizing the signs of isolation
and taking appropriate steps to avoid the potential consequences are crucial to the
mental and physical health of the judiciary.
o Proper stress management, maintaining a close support system of family and
friends, taking initiative to engage in personal activities “totally removed from the
legal/judicial world” can assist in avoiding the plaguing onset of isolation,
depression, and physical health problems.

Isolation, Loneliness & the Judiciary,
http://lawyerswithdepression.wordpress.com/2011/01/23/judges-and-depression/ (last
visited Jun. 3, 2011).
o Dr. Zimmerman’s study and findings are further addressed in this article.
Concrete suggestions are provided for lawyers and judges to aid them in avoiding
the debilitating effects of depression.
o Legal professionals are encouraged to reach out for help and assistance from their
bar associations, colleagues and employers, seek medical assistance when
necessary and follow the medication plan of your doctor instead of selfmedicating or turning to alcohol, approach life and your career with more positive
thinking, engage in spiritual practices and awareness, and to educate yourself on
the signs of depression.
o Legal professionals are also encouraged to make exercise, diet and vitamins
crucial parts of your routine, to spend time outside and in nature-placing specific
importance on sunshine and fresh air, and to insist on including pleasurable
activities and time into your schedule.
Health

Cardiovascular Disease Statistics
o An estimated 81.1 million people in the United States have one or more forms of
cardiovascular disease (CVD).
 High Blood Pressure—73.6 million people.
 Stroke—6.4 million people.
 Heart Failure—5.8 million people.
 Coronary Heart Disease—17.6 million people.
 Myocardial infarction (acute heart attack)—8.5 million people.
 Angina pectoris (chest pain or discomfort caused by reduced blood supply to
the heart muscle)—10.2 million people.

Cardiovascular Diseases Statistics
o Claimed 831,272 lives in 2006 (34.3% of all deaths).
o Other deaths in 2006:
 Cancer—559,888
 Accidents—121,599
 HIV/AIDS—12,113

Coronary Heart Disease
o Caused 425,425 deaths in 2006 and is the single leading cause of death in America
today.
o 17.6 million people alive today have a history of heart attack, angina pectoris or both.
o This year an estimated 1.26 million Americans will have a new or recurrent coronary
attack.

Hypertension control — Hypertension is a well-established risk factor for CVD, including
morbidity and mortality from stroke, CHD, heart failure, and sudden death.
o Definition — Hypertension is generally defined as a systolic pressure ≥140 mmHg
and/or diastolic pressure ≥90 mmHg. However, patients with systolic 120 to 139
mmHg and/or diastolic 80 to 89 mmHg have what has been termed prehypertension
and are at increased cardiovascular risk.
o Goal blood pressure — The goal blood pressure is usually <140 systolic as well as
<90 mmHg diastolic, but some patients have a lower goal, such as those with diabetes
Nonpharmacologic therapy — All patients with hypertension should be treated with
nonpharmacologic therapies, including salt restriction, weight reduction in
overweight/obese patients, and avoidance of excess alcohol intake.
o Dyslipidemia control — Several large-scale randomized trials of statins in individuals
without clinical evidence of CHD have demonstrated clinical benefits on CVD,
including MI, stroke and CVD death as well as total mortality.

Myocardial Infarction
o There are nine potentially modifiable factors accounted for over 90 percent of the
population attributable risk of a first myocardial infarction. These included smoking,
dyslipidemia, hypertension, diabetes, abdominal obesity, psychosocial factors, daily
consumption of fruits and vegetables, regular alcohol consumption, and regular
physical activity.

Stroke Statistics
o Caused 137,119 deaths in 2006.
o Strokes are the 3rd largest cause of death, ranking behind “heart diseases” and all
forms of cancer.
o Strokes are the leading cause of serious, long-term disability in the United States .
o An estimated 795,000 people suffer a new or recurrent stroke each year.
 610,000 are new.
 185,000 are recurrent.
o Approximately 6.4 million stroke survivors are alive today.

Diabetes Mellitus Statistics
o Caused 72,449 deaths in 2006.
 49.7% of deaths were males.
 50.3% of deaths were females.
o 1.6 million new cases of diabetes are diagnosed every year
o 17.2 million U.S. adults have physician-diagnosed diabetes.
o At least 65% of people with diabetes mellitus die of some form of heart disease or
stroke.

Glycemic control in diabetes — Morbidity and mortality from diabetes involves both
macrovascular (CHD, stroke, and peripheral artery disease) as well as microvascular
complications (retinopathy, nephropathy, and neuropathy).
o For macrovascular complications, intervention on multiple major risk factors is
crucial, especially blood pressure and lipids as adjuncts to glycemic control.
o For microvascular complications, tight glycemic control protects against
microvascular complications in both type 1 and type 2 diabetes mellitus. Tight
glycemic control also protects against macrovascular complications in patients with
type 1 diabetes mellitus, but not for long-standing type 2 diabetes mellitus. The
target A1C levels in patients with diabetes should be tailored to the individual,
balancing the improvement in complication rates with the risk of hypoglycemia,
while also considering overall life expectancy.
o Diabetes mellitus — Fasting Glucose at or above 126, A1C ≥6.5 percent, a twohour value in an OGTT at or above 200 mg/dL, or a random (or "casual") plasma
glucose concentration ≥200 mg/dL in the presence of symptoms.
o The American Diabetes Association (ADA) guidelines recommend that fasting
blood glucose be performed in individuals who are at risk for diabetes and in
everyone aged 45 years or older.

Weight loss — Obesity increases several risk factors for CVD, including hypertension,
dyslipidemia, and insulin resistance as well as diabetes. Data from large prospective cohort
studies have consistently shown a linear relationship of higher body weight with morbidity
and mortality from CHD.
o Selection of treatment for overweight subjects is based upon an initial risk
assessment. All should be evaluated for their willingness and ability to adopt
therapeutic lifestyle changes as well as other pharmacologic therapies and
interventions if warranted. All individuals who are willing, ready and able to lose
weight should receive information about behavior modification, diet, and increased
physical activity.

Body Mass Index (BMI) Formula
Weight in pounds X 703
Height in inches
_____________________________________
Height in inches


BMI Scale
o Below 18.5
o 18.5-24.9
o 25.0-29.9
o 25.0-29.9
o 30.0-34.9
o 35.0-39.9
o 40 or above
Underweight
Healthy
Overweight
Overweight
Moderate Obesity Class I
Moderate Obesity Class II
Severe Obesity
In a 12-month trial of 184 overweight, sedentary women (mean BMI 32.6 kg/m2) who
were randomly assigned to one of four exercise programs in addition to caloric restriction,
weight loss was the same in all groups, regardless of exercise intensity or duration. The
mean achieved duration of exercise in the highest duration groups was approximately 200
min/week.

In a 12-month trial of 130 severely obese adults (mean BMI 43.6 kg/m2), who were
randomly assigned to immediate or delayed physical activity in addition to caloric
restriction, the initial activity group lost significantly more weight in the first six months
than the delayed-activity group (10.9 versus 8.2 kg). After twelve months, at which time
both groups were participating in an exercise program, the magnitude of weight loss did
not significantly differ between the two groups (12.1 versus 9.9 kg). The addition of
physical activity resulted in greater reductions in waist circumference and hepatic fat
content.
o
This trial was limited by high attrition rates (20 to 25 percent) and difficulty in
achieving the desired exercise intensity (300 min/week). The mean achieved
duration of vigorous physical activity was 71 min/week. Nevertheless, in
severely obese adults, the addition of physical activity (early or delayed)
promoted greater weight loss.

Maintenance of weight loss — Exercise consistently stands out as an important factor in
maintaining weight loss after any weight reduction. In a meta-analysis of 493 studies
involving aerobic exercise for short durations (average 15.6 weeks), diet, or a combination
of both in moderately overweight subjects (average BMI 33.4 kg/m2 with an average
weight of 92.7 kg), the diet and exercise group maintained 8.6 kg of weight loss after one
year compared to 6.6 kg in the diet-only group.

In a subsequent report, the maintenance of weight loss had a graded relation to the amount
of exercise that individuals continued after their initial treatment. Similarly, in a
prospective study of weight maintenance in over 4500 premenopausal women, women
who maintained ≥30 minutes/day of activity were less likely to regain than women who
remained sedentary (OR 0.7, 95% CI 0.5-0.9).

Smoking
o Cigarette smoking is a leading preventable cause of death and disability. The totality
of evidence indicates that the amount of cigarettes currently smoked increases
morbidity and mortality from CVD, and benefits begin to appear a few months after
cessation, reaching the nonsmoker in several years.

Aspirin
o
In primary prevention trials of individuals at low absolute risk of a first CHD
event, aspirin confers a clinically important reduction in risk of a first
myocardial infarction, but the data on stroke and death from cardiovascular
disease remain inconclusive. Aspirin use for primary prevention of
cardiovascular disease is discussed in detail separately, but the main
conclusions will be reviewed.

Alcohol
o
In numerous case-control and prospective cohort studies, individuals who
consume small amounts of alcohol have lower risks of morbidity and mortality
from CHD. The benefit seems related to the low amount consumed rather than
the type of alcoholic beverage. The difference between drinking small and
larger amounts of alcohol may mean the difference between preventing and
causing premature death. Specifically, any benefit of small daily alcohol intake
must be weighed against increases in the risks which are apparent at greater
than one drink daily.

Exercise Plus Diet
o
Exercise programs added to diets with moderate to severe caloric restriction
have little additional effect upon weight loss. As an example, a meta-analysis
evaluated 493 studies involving aerobic exercise for short durations (average
15.6 weeks) in moderately overweight subjects (average BMI 33.4 kg/m2 with
an average weight of 92.7 kg). The subjects who participated in exercise alone
lost 2.9 kg, as compared with 10.7 kg for the diet-only group and 11.0 kg for
the combination of diet and exercise.

Healthy Diet — Individuals who consume a healthy diet have significantly lower risks of
CVD, including both CHD and stroke. Components of a healthy diet include:
o High intakes of fruits and vegetables
o High fiber intake, including cereals
o Low glycemic index and low glycemic load
o Monounsaturated fat rather than trans fatty acids or saturated fats
o Limited intake of red or processed meats
o Omega-3 fatty acids (from fish, fish oil supplements, or plant sources)

Super Foods
o Red wine
o Dark chocolate
o Blue Berries, strawberries, apples, pomegranates, pumpkin, kiwi, oranges, acai,
tomatoes
o Almonds, walnuts
o Beans, lentils
o Low fat greek yogurt, 1% milk
o Avocado, broccoli, spinach, carrots
o Onions, peppers, hot peppers, brussel sprouts, cabbage
o Salmon, turkey, eggs
o Oatmeal, barley, buckwheat
o Cinnamon, honey, extra virgin olive oil.
o Green and black tea

Healthy Eating Habits
o Eat wheat bread not white.
o Wheat pasta/pizza crust not white.
o Eat brown rice not white.
o Grilled/baked chicken not fried.
o Egg white omelet with low fat ham on wheat bagel not bacon and eggs.

Let’s Cook! Healthy, Easy and Delicious Recipes!
o Breakfast
 Old Fashioned Oat Meal with Pecans and Blueberries
 ½ cup old fashioned oat meal
 ½ cup skim milk
 1 Tbsp chopped pecans
 2 Tbsp fresh blueberries
 Cinnamon to taste
 1 packet sweet and low (optional)
 Combine the oatmeal, pecans and milk in a bowl or waxed paper cup
and microwave for 90 seconds. Mix in blueberries and cinnamon.
 Omelet on a Whole Wheat Bagel
 1 whole egg or 2 egg whites
 Spinach leaves
 Grated cheese (I prefer Mexican cheese)
 Diced low fat ham
 Dash of Tabasco (optional)
 Cracked black pepper to taste
 Cooking spray
 Whole wheat bagel, toasted
 Beat egg in a bowl, add pepper and Tabasco. Heat a 6-8 inch nonstick pan on medium heat. Coat pan well with cooking spray. Add
egg and stir occasionally until entire egg becomes firm, but not
overdone, add cheese, ham and spinach.
 Fold omelet in half and then fold in half again. Place omelet on toasted
whole wheat bagel
o Lunch and Dinner
 Pizza
 Whole wheat crust (I prefer Fleischmann's Stoneground Wheat Bread
Mix. Follow preparation directions on package
o For ready-made crust I prefer Bobolli Whole Wheat Crust
 7-8 ounces Prepared Pizza Sauce
 2 1/2 Cups Fresh Baby Spinach Leaves
 1/2 Cup Julienne Sun Dried Tomatoes
 1 Large Tomato-Sliced
 1/2 Red Onion- Sliced
 16 Shrimp Peeled and Deveined
 2 Ounces Fresh Goat Milk Cheese
 4 Ounces Asiago Cheese-Grated
 1 Tbsp Olive Oil
 1/2 Heaping tsp Minced Garlic
 Cracked Black Pepper and Salt to taste
 Fresh Basil Leaves
 Preheat oven to 425. Spread pizza sauce on dough. Layer sun dried
tomatoes,spinach,red onion,and fresh tomato.
 Place shrimp in bowl. Toss with olive oil,garlic,cracked black pepper
and salt.
 Place 2 Shrimp on each tomato. Place a dollop of goat milk cheese on
each shrimp.
 Grate 1/2 asiago cheese on top of entire pizza.
 Bake@ 425 for 18-20 minutes.
 Grate remainder of asiago on top of pizza.
 Garnish with torn basil leaves


Brown Rice Jambalaya
 2 cups uncooked brown rice
 1 rotisserie chicken
 1 lb. Turkey sausage
 2 10 oz. Cans Rotel
 5 T. Kitchen Bouquet
 2 Bay Leaves
 1 T. Cayenne Pepper
 1 Diced Onion
 1 Diced Bell Pepper
 4 Ribs Celery Diced
 2 T. Olive Oil
 1/2 tsp. Salt
 Chopped Green onion
 Cook brown rice according to directions. Chill in refrigerator (this
keeps it from being gummy)
 Debone chicken. Slice sausage in 1/4 " pieces. Brown sausage in cast
iron pot. Deglaze with a small amount of water. Remove from pot and
set aside.
 Sauté vegetables in olive oil in cast iron pot.
 Return sausage and chicken to vegetables.
 Add cooked rice, Kitchen Bouquet, and bay leaves. Mix well. Warm in
oven @ 425 degrees for 30 minutes.
 Garnish with chopped green onion
 Tip: This dish is much better cooked in a cast iron pot so you can put it
in the oven.
There are many cookbooks available for healthy living. For instance, Holly Clegg's Trim
and Terrific Cookbook provides numerous wonderful and healthy options.

Exercise — A number of observational studies have shown that individuals who self select
for increased leisure time activity and energy expenditure, habitual exercise, and fitness have
lower morbidity and mortality from CHD. Further, major benefits accrue among individuals
who walk briskly for about 30 minutes daily.
o Regular physical activity is recommended in the early school years and
throughout life. In primary prevention, life-long appropriate physical activity
would consist of 30 to 60 minutes of exercise, four to six times a week. The
role of increased physical activity for primary prevention is discussed in detail
separately.

Simple Physical Activity at Work
o Brainstorm ideas with co-workers while walking around, walk to co-workers’
offices instead of just dialing their extensions.
o Stand while using the telephone.
o Use the stairs whenever possible.
o Stay at hotels with fitness centers or pools while on business trips (and use them).
o Participate in or start a recreation sports league at your company.
o Join the YMCA or fitness center close to work, beat the rush hour traffic by
exercising just before or after work.
o Walk around your building during your break or lunch hour.

Simple Physical Activity at Home
o Do housework yourself instead hiring someone else to do it.
o Walk the dog yourself.
o Work in the garden or mow the grass (a riding lawnmower doesn’t count!).
o Go out for a short walk before breakfast or after dinner, or both!
o While watching TV, use a stationary bike, stairstepper or treadmill; or do some
crunches and push-ups while watching the TV, and get up to change the channel.
o Walk around while using the telephone.
o Park farther away from the mall or grocery store.

Simple Physical Activity at Play
o Plan family outings and vacations that include hiking, backpacking, swimming or
other water sports. At the lake, rent a rowboat or canoe instead of a motorboat.
o Sightsee in a new city by walking or bicycling instead of a tour bus.
o When golfing, walk instead of using a cart, and carry your own clubs (Saves
money on the caddy too).
o Take dance lessons.
o At the beach, walk along the water to get a tan instead of laying down.

Tips for Success
o Choose activities that are fun.
o Use music.
o Wear “technical” clothing and good shoes.
o Be flexible.
o Surround yourself with supportive people.
o Don’t overdo it.
o Keep a record of your activities and success. Reward your milestones!

Health and Fitness Apps to Help Keep You On Track
o Lose It!
o Calorie Counter & Diet Tracker
o Couch to 5K
o Nutrition Menu
o Restaurant Finder

Benefits of Daily Exercise
o Prevents and reduces the risk of heart disease, stroke, high blood pressure, and
high cholesterol and weight gain.
o Prevents bone loss.
o Manages stress and anxiety.
o Releases tension and depression.
o Improves the ability to fall asleep quickly and sleep well.
o Improves self-image.
o Sets good example for children and establishes healthy habits for them.
o Helps prevent chronic illnesses and diseases associated with aging.
o Provides a way to share time with family and friends.

Physical Activity Program
o Increasing the level of physical activity would be beneficial to all ages and all
groups. A consensus statement has outlined the types of exercise programs that are
recommended. Any exercise program should be designed to fit into the health and
physical conditions of the subject. Existing medical conditions, age, and
preferences for types of exercise should all be considered in the decisions.

Running…Getting Started
o Don’t worry if you’ve never put on a pair of running shoes. These training schedules
make it easy to get started without burning out so you will get across that finish line.

Training Schedule for a 5K
Week Mon
Rest
1
Tues
Rest
Wed
2 easy miles
@ 12 min
pace
Thurs
CT or Rest
Fri
CT or
Rest
2
3 easy
miles @
12 min
pace
CT
3 easy miles
@ 12 min
pace
CT or Rest
CT or
Rest
3
3 easy
miles
@11.5
min pace
CT
3 easy miles
@11.5min
pace
CT or Rest
CT or
Rest
4
4 easy
miles
@12 min
pace
CT
3 easy miles
@11.5 pace
CT or Rest
CT or
Rest
5
4 easy
miles
@11.5
min pace
CT
4 easy miles
@12 min
pace
CT or Rest
CT or
Rest
6
3 easy
miles
@11 min
pace
3 easy
miles
@11min
pace
CT
3 easy miles
@11.5 min
pace
CT or Rest
CT or
Rest
CT
CT or
Rest
3 easy
miles
@11min
pace
CT
4 mile
CT or Rest
tempo run=
1 mile
warm; 2
mile@10:15
pace; 1 mile
cool
4 mile speed CT or Rest
work=1 mile
warm; 2
1600 meter
runs@ 9:45
pace
w/ 800
7
8
CT or
Rest
Sat
2 easy
miles
@ 12
min
pace
2 easy
miles
@ 12
min
pace
3 easy
miles
@12
min
pace
3 easy
miles
@11.5
min
pace
4 easy
miles
@11.5
min
pace
3 easy
miles@
11min
pace
Long
Run
5 miles
@12
min
pace
Sun
CT
Long
Run
5 miles
@12
min
pace
CT or
Rest
CT or
Rest
CT or
Rest
CT or
Rest
CT or
Rest
CT or
Rest
CT or
Rest
9
3 easy
miles
@11min
pace
CT
10
3 easy
CT
miles
@11.5min
pace
11
CT or
Rest
2
easy
miles
@12
min
pace
meter jog
btwn; 1 mile
cool
4 mile speed
work=
1 mile
warm; 3 800
meter runs
@4:30 pace
w/ 400
meter jog
btwn; 1 mile
cool
4 mile
TempoRun=
1 mile
warm; 2
miles@
10:15 pace;
1 mile cool
CT or Rest
CT or Rest
CT or
Rest
Long
Run
5 miles
@11.5
min
pace
CT or
Rest
CT or Rest
CT or
Rest
Long
Run
5 miles
@11.5
min
pace
CT or
Rest
3 mile
CT or
CT or
RACE
speed
Rest
Rest
DAY!
work=
1 mile
warm; 2
800 meter
run @ 4:30
pace w/400
meter jogs
btwn;1
mile cool
o CT=Cross Training Activity (biking, swimming, elliptical trainer, etc.) at easy to
moderate effort for 30 to 45 minutes. If you're feeling tired or sore, then rest.
o Tempo Run= a short run at a quick pace, only slightly slower than race pace
o Speed work= different types of interval training done at a track.

Training for a Half Marathon
Week Mon
Rest
1
2
Rest
3
Rest
4
5
6
7
8
9
10
11
12
Tues
2
miles
2
miles
Wed
Rest
Rest
2.5
miles
Rest
3
miles
Rest
3
miles
Rest
4
miles
Rest
4
miles
Rest
4
miles
Rest
5
miles
3 easy 4
miles miles
Rest
4
miles
2 miles
Rest
20 minute
jog/walk
2
miles
Rest
3 miles
3 miles
Rest
3 miles
3 miles
Rest
Rest
Thurs
2.5
miles
3
miles
Friday
Rest
Sat
3 miles
CT or
Rest
4 miles
3
miles
4
miles
3
miles
4
miles
4
miles
3
miles
4
miles
3
miles
3
miles
CT or
Rest
CT or
Rest
CT or
Rest
CT or
Rest
CT or
Rest
CT or
Rest
CT or
Rest
CT or
Rest
CT or
Rest
5 miles
Rest
20 minute
jog/walk
6 miles
7 miles
8 miles
9 miles
10
miles
11
miles
12
miles
5 miles
Sun
2 easy
miles
2.5
easy
miles
2 easy
miles
3 easy
miles
3 easy
miles
3 easy
miles
3 easy
miles
3 easy
miles
Rest
3 easy
miles
2.5
easy
miles
Rest
Race
Day!
13.1
miles
o CT=Cross Training Activity (biking, swimming, elliptical trainer, etc.) at easy to
moderate effort for 30 to 45 minutes. If you're feeling tired or sore, then rest.

Training for a Full Marathon
Week
1
Tues
2
miles
2
miles
Wed
0-2
miles
0-2
miles
Thurs
2
miles
3
miles
Friday
0-2
miles
0-2
miles
Sat
Rest
Sun
2 miles
Rest
3 miles
0-2
2
miles miles
4(easy) Rest 3
miles
3
0-2
5
miles miles
0-2
3
6
miles miles
4
0-2
7
miles miles
8(easy) Rest 4
miles
4
0-2
9
miles miles
0-2
4
10
miles miles
4
0-2
11
miles miles
12(easy) Rest 4
miles
4
0-2
13
miles miles
0-2
4
14
miles miles
4
0-2
15
miles miles
16(easy) Rest 4
miles
4
0-2
17
miles miles
0-2
4
18
miles miles
4
0-2
19
miles miles
20(easy) Rest 4
miles
4
0-2
21
miles miles
0-2
miles
Rest
3
miles
2
miles
0-2
miles
4
miles
0-2
miles
3
miles
0-2
miles
4
miles
0-2
miles
4
miles
0-2
miles
4
miles
0-2
miles
4
miles
0-2
miles
4
miles
0-2
miles
4
miles
0-2
miles
0-2
miles
Rest
Rest
4 miles
Rest
4 miles
3 miles
Rest
5 miles
0-2
miles
4 miles
Rest
6 miles
Rest
7 miles
Rest
Rest
8 miles
4 miles
Rest
9 miles
0-2
miles
4 miles
Rest
10 miles
Rest
11 miles
Rest
Rest
6 miles
4 miles
Rest
12 miles
0-2
miles
4 miles
Rest
6 miles
Rest
14 miles
Rest
Rest
7 miles
4 miles
Rest
16 miles
0-2
miles
4 miles
Rest
8 miles
Rest
18 miles
Rest
Rest
9 miles
4 miles
Rest
20 miles
2
3
Mon
0-2
miles
0-2
miles
4
miles
0-2
miles
3
miles
Rest
3
miles
0-2
miles
4
miles
Rest
4
miles
0-2
miles
4
miles
Rest
4
miles
0-2
miles
4
miles
Rest
4
miles
0-2
miles
4
23
miles
24(easy) Rest
22
4
miles
0-2
26
miles
4
27
miles
28(easy) Rest
25
29
4
miles
30
Rest
4
miles
0-2
miles
4
miles
0-2
miles
4
miles
0-2
miles
4
miles
0-2
miles
0-2
miles
4
miles
Rest
4
miles
Rest
4
miles
0-2
miles
4
miles
Rest
4
miles
4
miles
0-2
miles
4
miles
0-2
miles
4
miles
0-2
miles
4
miles
0-2
miles
0-2
miles
4 miles
Rest
10 miles
Rest
22 miles
Rest
Rest
11 miles
4 miles
Rest
24 miles
2 miles
Rest
12 miles
2 miles
Rest
26 miles
Rest
Rest
13 miles
4 miles
Rest
2
miles
1 mile
Rest
12 easy
miles or a
5K
Marathon
Day! 26.2
miles!