Monday, April 19, 2010

week 4/19-4/26

Monday 4/19
RUN: 26.57 @ 8:18, 3:40:18

Monday, April 12, 2010

Boston week 1, taper 2 4/12-4/18

Monday 4/12
RUN: 7 miles with 6X400m @ 5:45-5:53.
Effortless run, gorgeous weather, legs felt fresh.
Asics GK
ITex, core, 200abs.

Tuesday 4/13
SWIM: 1 mile intervals

Wednesday 4/14
RUN: tempo; 7 miles with 2 @ MP; 2 m too fast, 2 7:18.
Heavy legs, into a groove after first tempo mile.
Hip sore after (R side).

Thursday 4/15
SWIM: 1 mile easy effort; loved the swim, learning more and more!
200abs, core, legs but no weights!

Friday 4/16
REST

Saturday 4/17
RUN: 3 miles easy, sore hip

Sunday 4/18
REST

Total:
RUN: 17
BIKE:0
SWIM: 2

Monday, April 5, 2010

Boston week2, TAPER1, 4/5-4/12

Monday 4/5
RUN: 6.5 miles with 5X1000m @ 5:56-6.06
Great run, lower temps (63); wore wool arm warmers, gloves, heavy vest for the warm up and cool down (3 miles total). Felt strong on the repeats, legs felt surprisingly goof.
Sauconies.
BIKE: 30 min easy spin
200abs, ITex, core, pilates, roll.

Tuesday 4/6
RUN: 3 miles hills v easy
SWIM: .75 miles

Wednesday 4/7
RUN: 6.5 with 3@ 6:39; temps 90 degrees.
HR v high, difficult run due to weather, but I did it.

Thursday 4/8
SWIM: 1.5 mile w 4X400m, 1X800, 2X400m with pull bouy, 4X25 fast, backstroke and kick.
legs, core, 200abs, ITex

Friday 4/9
BIKE: 20 miles (60 min) with faster intervals.

Saturday 4/10
RUN: 13 miles w 12@ 7:33.
Great run, started out tough with the first few miles @ 7:48 and 7:45, legs heavy, lots of pains (R shin, L pubic bone), but legs felt super thereafter. Saw Ryan Hall and his wife on the path. R hip hurt the last mile, so lots of icing. Happy with the run, nervous about hip. Cool temps today!

Sunday 4/11
SWIM: 1.25 with 1X400m, 1X600m, 2X200m pull buoy, backstroke, kicks.

Total:
RUN: 29 miles
BIKE: 30 miles
SWIM: 3.5 miles

Monday, March 29, 2010

Boston week 3, 3/29-4/3

Monday 3/29/10
RUN: 10 miles with 8X800m @ 5:53-6:02 pace, 1 mile @ 7:34, warm up and cool down.
200abs, ITex, core, 30 push-ups, 50 lunges, side and back runs.
Asics GK
Rainy run. It was warm when I started, then it got cold and rain became sleet. Felt very strong during the run, legs are finally recovered after the half marathon. Added a MP mile after the track repeats, and it was not hard. Felt some pain in the R hill, and some tightness on the R side of the R calf, but it went away after the first mile.

Tuesday 3/30/10
RUN: 5 easy (no Garmin, but ran faster due to rain)
Rainy run, pouring, cold, yucky! Heel hurt a bit, but no longer after a couple of miles. Figured out tapering, hew!
BIKE: 10 miles fast, spin (30 min)

Wednesday 3/31/10
RUN: 10.5 miles with 5@ 7:04, with 3 hills (small) in the 5 miles. Then Gray street hills at the end of the run.
Asics GK
Legs felt tired, particularly at the end.
200abs, ITex, 30 push ups, core, leg weights.

Thursday 4/1/10
RUN: 5 easy, no Garmin.
Asics GK
Nice run, a little heel pain.
SWIM: 1 mile with 4X100m @ 2:05-2:15, 8X50m @ 55-60sec.

Friday 4/2/10
SWIM: 1 mile in 36 min!
Awesome!

Saturday 4/3/10
RUN: 22 miles, 15@ 7:37, 3 miles at hills at the end @ 8:35.
Hot temps (73), felt sick and weak, struggled a lot. Ran 17.5, walked 1.5, and ran 3 miles hills pm (79 degrees) with Chris. Worried about a hot Boston!

Sunday 4/4/10
BIKE: 20 miles on trainer, easy.

Total:
RUN: 52.5 miles
SWIM: 2 miles
BIKE: 20 miles

Tuesday, March 23, 2010

Boston week 4, 3/22-3/29

Monday 3/22/10
RUN: easy;
10 miles @ 8:30
Recovery after the race. Felt slow, but was OK with that. No pain.
Sauconies
ITex, 200abs, core, legs, weights

Tuesday 3/23/10
RUN: 7 miles with 10X400m @ 5:45-6:00min/mile
30push ups;
ITex

Wednesday 3/24/10
RUN: 7 miles with 1.25 hills @ 8:30 (progressive, from 9 down).
Legs still a little heavy from the race, but kept the pace down and easy. great day.
200abs, IT streches, 30 push-ups and planks.

Thursday 3/25/10
RUN: 10 miles with 8@ 7:24 with 2 hills.
Felt hard, but manageable.
Asics Gels
BIKE: 10 miles with intervals.
ITex, 200abs, legs, core.

Friday 3/26/10
SWIM: 1.25; 400m @ 9:30 benchmark, not all out

Saturday 3/27/10
RUN: 20 miles @ 7:34; 2:31:02
Boston course. Chilly but great day. felt strong except the first few miles. V hilly course!

Sunday 3/28/10
SWIM: 1.25 miles; my first continuous mile of free style!

Total:
RUN: 54 miles
BIKE: 10 miles
SWIM: 2.5 miles

Tuesday, March 16, 2010

Boston week 5, 3/15-3/21

Monday 3/15
BIKE: 20 miles with intervals
ITex, 200abs, core, 30 pushups

Tuesday 3/16
RUN: 10 miles w/ 3@ 6:12, 6:20, 6:15.
Puked, ate to close to the run. Felt tired. Not my best runs, but managed to push through.
SWIM: 1 mile
ITex

Wednesday 3/17
RUN: 5 miles; 4X1.25hills at sub 8:00
ITex, 30 pushups, core, 200abs, les

Thursday 3/18
RUN: 13 miles with 10@ 7:25, 1 @7:13, 2 hills
ITex

Friday 3/19
RUN: 5 miles easy (8:30)

Saturday 3/20: REST and sick

Sunday 3/21
RUN: RACE 13.1m @ 7:04; 1 mile warm up; 14 total

Total:
RUN:47 miles
BIKE:20m
SWIM:1m

Monday, March 8, 2010

Week 6 3/8-3/14 -recovery!

Monday 3/8
RUN: 8 miles with 3.2 speed; 1000m @ 6:06, 2000m @ 6:20, 1000m @ 6:08, 1000m @ 6:02
Felt good, a little pain in the adductor went away. Cut the run short (8 instead of 10) to give my body time to recover.
BIKE: 10 miles indoors
200abs, core, ITex.

Tuesday 3/9
SWIM: 1 mile in lieu of 5 miles recovery run
Great swim!

Wednesday 3/10
RUN: 10 miles with 2x3miles @ 6:05 and 6:04.
200abs, ITex, core.

Thursday 3/11
RUN: 5 miles easy @ 8:40, with 1.3miles hills @ 8:30, easy.
SWIM: 800m free

Friday 3/12
SWIM: 1.25 miles with 1400m continous free. Awesome swim!

Saturday 3/13
RUN: 20.5 miles; 20 miles @ 7:53. Tougher course today, lots of hills. Some 8:30s on hills, but overall steady pace. Managed not to run any fast crazy miles. Hip felt great! Horrible weather, v cold and rainy, but I think it helped me to see that I can run in any kind of weather. Felt stronger than ever on hills!

Sunday 3/14
SWIM: 1 mile crawl

Total:
RUN: 43.5 miles
BIKE: 10 miles
SWIM: 3.75 miles