Tuesday, December 29, 2009

Boston training week 18

Monday, 12/28/09
RUN: 13.5 miles, 13@ 7:57 ; 7:4X if you eliminate mile 7.
Mile 1: 8:02
Mile 2: 7:57
Mile 3: 8:00
Mile 4: 8:01
Mile 5: 7:54
Mile 6: 7:59
Mile 7: 8:57 - this is where I stopped to give directions, and forgot to turn the Garmin off! Oops!
Mile 8: 7:36 - trying to make up for mile 7
Mile 9: 7:40
Mile 10: 7:55
Mile 11: 7:58
Mile 12: 7:49
Mile 13: 7:27
Solid run! Felt good
Route: Arlington bike path to center, 2 loops around Fresh Pond and back.
Shoes: Asics Gel K
ITexs

Tuesday 12/29/09
RUN (recovery): 5 miles @ 8:44, last mile on hills @ 8:18
Route: Heights to Center back on Gray.
Shoes: Addidas C
Notes: V cold day, face froze, coming up on Gray the wind was v strong, and slowed me down a lot. Love this route, though. Legs were sore yesterday, better today.

SWIM: .5 mile
200abs, 30 pushups, leg ex, IT ex.

Wednesday, 12/30/09
RUN (track): 8 miles, 3 warm up: 8:40, 8:30, 8:00, 3X1 @ 6:15, 6:19, 6:17 (was supposed to be 6:22) with 200 m RI; 2 miles cool down; 3 hill sprints.
Route: bike path, track
Shoes: Asics K
Notes; v cold temps, surprised with my mile repeats. I did have to push through as the wind was v strong 200/400m of the track.
IT ex, abs

Thursday 12/31/09
SWIM: 2 hours and play; 1 mile?

Friday, 01/01/10
8 miles easy

Saturday, 01/02/10
Rest (sick)

Sunday, 01/03/10
RUN: 6 miles w/ 4x800m intervals @ 6:10.
BIKE: 10 miles

T:
RUN: 40.5 miles
BIKE: 10 miles
SWIM: 1.5 miles

Tuesday, December 22, 2009

12/21-12/28

Monday, 12/21
RUN: 8.75 miles
7.5 @ 7:45 with 3 or so fast miles 7:11, 7:30, 7:44.
.25 up Wallaston street, .25 down (8:30, the up part 9:12); v steep hill!
.75 warm up/cool down
Total: 4 hills
Shoes: Addidas C
Route: Arlington to Alewife and back.
Very cold, strong wind on the way back, almost lost my ballance a couple of times.
Core/strength: 30 min, legs weights, 200abs, 30 push ups, planks.
Rolled.
ITex

Tuesday, 12/22
SWIM: 1 mile (3/4 mile free style)
RUN: 5 miles recovery @ 8:40, with 1 mile of rolling steep hills with overall increased ellevation @ 8:30.
Shoes: Addidas C
Route: Arlington to TJoes, back Arlington, to Alewife, on Pleasant Street, up on Gray.
Cold temps, a bit of wind, pleasant run. Love the hills.
ITex

Wednesday, 12/23
RUN: 8.75 miles
7 @ 7:45, with 8:30, 8:00, 7:55, 7:55, 7:32, 7:20, 6:55, warm up and cool down
Shoes: Asics K
Route: Arlington to Lexington toward Bedford
Very cold run, legs felt glycogen depleted. Decided to take it easy but at mile 4.5 saw a fast gal in front of me and kept on her tail.
ITex
200abs
30 push-ups, planks

Thursday, 12/24
SWIM: 1 mile

Friday, 12/25
RUN: 5 miles easy
Shoes: Adidas C
Route: bike path toward lexington

Saturday, 12/26
RUN: 10 miles, 9@ 8:11, last mile cool off with hill bounds and lunges.
Shoes: Asics K
Route: bike path toward Bedford
Note: Met a friend and ran with her slowly for 2 miles (9-10 min miles). Picked up the pace after, and ran last 2 miles @ 7:35 and 7:30. Legs felt week. Probably my body getting used to running 5 times/week. I am thinking off eliminating the recovery runs and biking instead every 3 weeks or so. Will see.
IT ex

Sunday, 12/27
SWIM: 1 mile; first 800m continous free style ever!

Total:
RUN:37.5 miles
BIKE: 0 miles
SWIM: 3 miles

Monday, December 14, 2009

12/14-12/21

Monday, 12/14
RUN: 8 miles
8:27; 8:16; 8:06; 7:53; 7:20; 7:02; 6:47 (average 7:43); 1 cool down mile; 3 hill repeats (steep, short)
ITex.
Shoes: Adidas S.
Noted: good run, felt strong; slippery so had to stop a few times and walk.

Tuesday, 12/15
RUN: 5 miles recovery @ 8:35 (8:46, 8:41, 8:40, 8:44, 8:21 -last one on hills)
Shoes: Adidas S. ; goal rec pace is 8:45-9:45
Notes: ran last 1.5 miles on Gray street up rolling steep hills. Kept pace @ 8:30 but effort felt more like 7:00pace.
BIKE: 30 min (10 miles) spinning (legs felt tired)

Wednesday, 12/16
RUN: 8 miles: 7 miles @ 7:28 (8:23, 8:02, 7:43, 7:34, 6:57, 6:58, 6:39) with a few secs break every 2 or 1 mile. One cool down mile with 3 hill sprints
Notes: Legs felt week, it took a while to get my legs warmed up. Cold and windy.
Shoes: Asics Kayano's newer
200abs, legs, core

Thursday, 12/17
RUN: 5 miles recovery (Garmin did not work)
Notes: v cold, face froze, legs felt great, did 3 hill sprints.
Shoes: Adidas S
BIKE: 30 min (10 miles) with 1x3min hard

Friday, 12/18
SWIM: 1.25 miles with 1 mile free style

Saturday, 12/19
RUN: 14 miles, 13 @ 8:11; 1 mile warm up/cool down; 3 @ 7:45, 7:30, 7:14.
Notes: v cold, cold weather urticaria, felt strong, nice to have company.
Shoes: Asics K newer.

Sunday, 12/20
BIKE: 50 minutes (18 miles)
Notes: snow storm, could not swim:(

Total:
RUN: 40 miles
BIKE: 38 miles
SWIM: 1.25

Thursday, December 10, 2009

Week 12/07-12/13

Monday 12/07
RUN: 8 miles slow (sick)
legs, 200abs, IT ex

Tuesday 12/08
RUN: 5 miles slow (sick)
ITex

Wednesday 12/09
RUN: 5 miles slow (sick)
ITex

Thursday 12/10
RUN 8 miles W 6 @ 8:05, 8:00, 7:50, 7:40, 7:40, 7:24.; 3 hill sprints
Average 7:52
200abs, leg ex, IT ex

Friday 12/11
BIKE: 30 min with 30 20sec intervals HARD

Saturday 12/12
RUN: 12.5 miles - 6.5 with Sue(s) slow, 6 alone fast with a few 7s and one 6s; average 8:10; 3 hill sprints

Sunday 12/13
SWIM: 1 mile, 800 free

Total:
RUN: 38.5 miles
SWIM: 1 mile
BIKE: 10 miles indoors

Monday, November 30, 2009

11/30-12/6

Monday 11/30
RUN: 8 miles @ 8:40 - sick still, slow rainy miles
legs, ITex, 200bs, pilates

Wednesday, November 25, 2009

Week 11/23-11/30

Monday 11/23
RUN: 8 miles with 4X.25 all out

Tuesday 11/24
BIKE: 60min indoors (20 miles)
200abs
core, legs
ITex

Wednesday 11/25
RUN: 5 miles easy
BIKE: 30 min indoors (10 miles) with 6X1min intervals

Thursday 11/26
RUN; 9 miles with 3.1@ 6:34 (turkey trot)

Friday 11/27
SWIM: 1 mile, mostly free style
BIKE: 30 min indoor (8 miles), intervals

Saturday 11/28
SICK, REST

Sunday 11/29
RUN: 10 miles @ 8:40; still sick but no fever. Sluggish run but got it done.
200abs, pilates, legs
ITex
30 pushups

Total:
RUN: 32 miles
BIKE: 38 miles
SWIM: 1 mile

Push-ups: 30
Abs: 400

Thursday, November 19, 2009

Week 11/16-11/22

Monday 11/16
RUN: 8 miles w/ 3X1600m @ 6:16, 6:20, 6:15
SWIM: 1 mile
legs, core, pilates
200abs
30 pushups

Tuesday, 11/17
BIKE: 15 miles outdoors
ITex

Wedensday, 11/18
RUN: 8 miles w/ 2m @ 6:50, and 1m @ 6:45
legs, core, pilates
200abs
30 pushups

Thursday, 11/19
RUN: 4 miles easy
BIKE: 60min trainer (20 miles)
ITex

Friday, 11/20
SWIM: 1 mile W .5 crawl

Saturday, 11/21
RUN: 14; 7@ 8:02; 3@ 7:40; 4 @8:00; with hill sprints; hilly NH run

Sunday, 11/22
SWIM: 1.5 miles
ITex

Total;
RUN: 34
SWIM: 3.5 miles
BIKE: 35 miles

Monday, November 9, 2009

Week 11/09-11/16

Monday, 11/09
RUN: 7 miles on trail, with 2X400m@ 6:00 and 6:30, 1X800m @ 6:50; bounding, skiping, knee highs, butt kicks, side running.
SWIM: 1 mile with 800m free
core, legs
200abs
30 push ups.

Tuesday, 11/10
BIKE: 15 miles
ITex

Wednesday, 11/11
RUN: 7.5 miles, with 4X400m @ 6-6:22 on trails
BIKE: 30 min trainer (10 miles) with 2-3 min intervals speed on high gear
core, legs
200abs
30 pushups
weights

Thursday, 11/12
RUN: 4 miles easy on trails
BIKE: 1 hour (20 miles) indoors with 2-3 min intervals speed on high gear
ITex

Friday, 11/13/
SWIM: 1 mile
core, legs
200abs

Saturday, 11/14
RUN: 12 miles @ 7:40 PACE; ITB issues
ITex

Sunday, 11/15
SWIM: 1 mile (1000m free)
BIKE: 2X30 min indoor trainer (20 miles) with 2-3 min intervals speed on high gear
legs, core
200abs
30 push ups

Total:
RUN: 30.5 miles
BIKE: 65 miles (15 outdoors)
SWIM: 3 miles
Abs: 800
Push-ups: 90

Wednesday, November 4, 2009

Week 11/02-11/9

Monday, 11/02/09
RUN: 6 miles progressive with 2 miles below 7, average 8:00; skipping, bounding, side running; on trails.
SWIM: .75 mile
core, 200abs, pilates, IT ex, both legs, reg leg ex., planks
30 pushups
weights

Tuesday, 11/03/09
Forced break; work and dinner company

Wednesday, 11/04/09
RUN: 6 miles progressive with strides and 1 mile sub 7, average 7:58; skipping, bounding, side running; on trails.
BIKE: 30 min indoor trainer with 10 30sec intervals (10 miles)
IT ex both legs;planks
30 pushups
weights

Thursday, 11/0/509
BIKE: 15 mile outdoors, hard
BIKE: 30 min 10 miles indoors, with intervals
pilates, core, 200abs, legs
30 pushups.

Friday, 11/06/09
SWIM: 1 mile with 1000m free style
RUN: 30 min (2.6m ) arc trainer max incline, 2 min intervals every 3 min

Saturday, 11/07/09
RUN: 10 miles progression @ 7:40, last 400m @ 6:45.

Sunday, 11/08/09
SWIM: 1 miles with 1000m free style
BIKE: 15 miles outdoors
core, 200abs, legs, IT ex, planks
30 pushups
weights

TOTAL:
RUN: 22 miles + 2.65 on arc trainer max incline = 24.65
BIKE: 50 miles
SWIM: 2.75 miles
Pushups: 120
Abs: 600

Tuesday, October 27, 2009

Recovery week 10/26-10/31

Monday, 10/26
RUN: 5 miles @ 8:20, on trails; ITband hurt...
SWIM: 1 mile with 800m free style
IT ex

Tuesday, 10/27
SWIM: 1 mile, with 800m free style
core, 20 min pilates, abs, legs
ITex

Wednesday, 10/28/09
BIKE: 60 min, 20 miles indoors

Thursday, 10/29/09
RUN: 5 miles on trails, with 4 @ 7:58. IT band tight toward the end, but much better.
BIKE: 30 min (10 miles) indoors
core, pilates, abs.
IT ex

Friday, 10/30/09
SWIM: 1 mile with 800 free

Saturday, 10/31/09
RUN: 7 miles @ 8:10
BIKE: 30 min (10 miles)
IT ex bilateral

Sunday, 11/01/09
BIKE: 15 miles outdoors
SWIM: .75 mile
IT ex bilateral

Total:
RUN: 17 miles
BIKE: 55 miles
SWIM: 3.75

Monday, October 19, 2009

Recovery week 10/19-10/26

Monday, 10/19/09
SWIM: 1.25 miles with 1200m free style
legs, core, pilates, 200abs.

Tuesday, 10/20/09
SWIM: 1.12 miles with 1000m free style

Wednesday, 10/21/09
SWIM: 1 mile
BIKE: 15 miles
legs, abs, pilates, core

Thursday, 10/22/09
SWIM: 1 mile

Friday, 10/23/09
SWIM: 1.25 mile

Saturday, 10/24/09
SWIM: 1 mile

Sunday, 10/25/09
BIKE: 15 miles

Total:
RUN: 0 miles
BIKE: 30 miles
SWIM: 6.65 miles

Thursday, October 15, 2009

Baystate week 1, 10/12 - 10/18

Monday, 10/12/09
RUN: 5.5 miles with 6X400m @ 5:45-6:20 pace.
legs, core, abs, pilates

Tuesday, 10/13/09
SWIM: 1 mile with 800m crawl

Wendesney, 10/14/09
RUN: 6 miles with 3@ 7:36 - ITB hurt
legs, core, abs, pilates.

Thursday, 10/15/09
REST

Friday, 10/16/09
RUN: 4.1 miles trails with pick ups.

Saturday, 10/17/09
REST

Sunday, 10/18/09
Baystate marathon, 26.4, 3:29:48, 7:53 pace

Total:
RUN: 42.5miles
BIKE: o miles
SWIM: 1 mile

Tuesday, October 6, 2009

Baystate week 2, 10/5-10/11

Monday, 10/5
RUN: 9.5 miles with 5X1000m @ 6:25-6:30 pace; 4@ 8:05; 1@8:00
legs, core, pilates, 200abs
BIKE: 30 min spinning (1o miles)

Tuesday, 10/6
SWIM: 1.25, with 400m crawl

Wednesday, 10/7
RUN: 6 miles w/ 3X 7:01 (knee hurt on the outter side, ITB?)
BIKE: 3o min easy spinning (10 miles)

Thursday, 10/8
RUN: skipped 2 mile trail run; wanted to rest ITband
BIKE: 15 miles outdoor; awesome
SWIM: 1 mile w/ 400m free style
legs, core, abs, pilates

Friday, 10/9
REST
practiced freestyle (800m)

Saturday, 10/10
RUN: 12 miles @ 7:47; lots of hills, upset stomach, bathroom stop. NH run

Sunday, 10/11
RUN: 1.5 (elypitical)
BIKE: 5 miles
SWIM: 1 mile, 400m crawl

Total:
RUN: 29 miles
BIKE: 40 miles
SWIM: 3.75 miles

Monday, September 28, 2009

Baystate week 4, 9/28-10/4

Monday, 9/28/09 TAPER1
RUN: 11 miles, 3.75 @ 8:20, 8X800m @ 6:20-6:25 with 1.30 R, 2@ 8:10, .5 recovery (oops, meant to do 10 but I miscalculate)
SWIM: .5 miles with 400m free
legs, core, abs, pilates

Tuesday, 9/29/09
BIKE: 15 miles

Wednesday, 9/30/09
RUN: 8 miles, with 5 @ 7:18
legs, core, abs, pilates

Thursday, 10/01/09
BIKE: 15 miles plus 10 miles indoor. = 25miles

Friday, 10/02/09
RUN: 15 miles with 14@ 7:51

Saturday, 10/03/09
RUN: 4 miles recovery on trails

Sunday, 10/04/09
REST

Total: (taper week 1)
Run: 38 miles
Swim: .5 mile
Bike: 25 miles

Tuesday, September 22, 2009

Baystate week 4, 9/21-9/28

Monday, 9/21
RUN: 10 miles; 4.5@ 8:20, 10X400m @ 6:15-6:20 with 9X400 recovery, 1 @ 7:45, .5 cool down
SWIM: .5 mile freestyle back and front
legs, core, pilates

Tuesday, 9/22
SWIM: 1.25 miles: kick, crawl, breast.

Wednesday, 9/23
RUN: 10 miles w/ 9 @ 7:50 (negative splits). Felt slugish and legs felt weak.
core, legs, pilates.

Thursday, 9/24
RUN: 4 recovery on trails @ 9;20.
SWIM: 1 mile, 800m free style
BIKE: 30 min indoor trainer hard (10 miles)

Friday, 9/25
SWIM: 800m free style
REST

Saturday, 9/26
RUN: 21 miles, with 20 @ 7:58

Sunday, 9/27
Elyptical: 3 miles (run)
Swim: 1 mile, with.5 free

Total:
RUN: 43 (plus 3 elypical) = 46
SWIM: 4.25
BIKE: 10 miles

Monday, September 14, 2009

Baystate week 5, 9/14-9/21

Monday, 9/14
RUN: 10 miles; warm up 3.5 miles @ 8:19; 3 X 1600m @ 6:39, 6:32, 6:36, 1 mile recovery between intervals, 2 miles @ 8:35, .5 mile cool down
legs, abs, pilates

Tuesday, 9/15
SWIM: 1 mile

Wednesday, 9/16
RUN: 13 miles, with 11 @7:54 (was supposed to be MP)
legs, core, pilates

Thursday, 9/17
RUN: 4 recovery on trails @ 9:20
BIKE: 15 miles high gear

Friday, 9/18
REST
SWIM: .5 mile

Saturday, 9/19
RUN: 16 miles @ 7:59; last 5@ 7:36
SWIM: .5 mile

Sunday, 9/20
SWIM: 1.5 miles, with .5 crawl

Total:
RUN: 43
BIKE: 15 (eek)
SWIM: 3.5

Monday, September 7, 2009

Baystate week 6, 9/7 - 9/14

* change in run days due to race


Monday, 9/7
BIKE: 15 miles
SWIM: .5 mile
abs, legs, pilates

Tuesday, 9/8
RUN: 9.75 miles, with 3.2 speed; 1000m @ 6:36, 2000m@6:40, 1000m @ 6:34, 1000m @ 6:32.

Wednesday, 9/9
BIKE: 15 miles
RUN: 4.25 miles recovery
T - 1:36

Thursday, 9/10
RUN: 8 miles with 5@ 7:15, 1@ 7:57, 2 warm up/cool down @ 8:30.

Friday, 9/11
REST
legs, core, pilates

Saturday, 9/12
RUN: 22 miles @ 8:10, with last 2 @ 7:52 and 7:49

Sunday, 9/13
SWIM: 1.5 miles

Total:
RUN: 44 miles * record week
BIKE: 30 miles
SWIM: 2 miles

Monday, August 31, 2009

Baystate week 7, 8/31-9/06

Monday, 8/31
RUN: 9.5 miles with 4.5 speed (6X 1200m @ 6:36, 6:35, 6:36, 6:35, 6:34, 6:33)
pilates, 200abs, legs.

Tuesday, 9/1
BIKE: 15 miles easy (sick)
SWIM: .75 mile with kicks

Wednesday, 9/2
RUN: 12 miles, with 10 miles @ 7:42
pilates, 200abs, legs

Thursday, 9/3
RUN: 4 miles recovery on trails @ 9:24
BIKE: 60 min (20 miles) indoors, with 12X1 min sprints

Friday, 9/4
SWIM: 1 mile with kicks

Saturday, 9/5
REST

Sunday, 9/6
RUN: 14.5 miles (including 13.2 miles @ 1:39:39, 7:33 pace)

Total:
RUN: 40 miles
BIKE: 45 miles
SWIM: 1.75 miles

Tuesday, August 25, 2009

Baystate week 8, 8/24-8/30

Monday, 8/24
RUN: 9 miles @ 7:38, with 1 mile @ 6:40, 2 @ 6:43, 800m @ 6:22, 800m @ 6:20.
pilates, legs, abs
SWIM: .5 mile OW

Tuesday, 8/25
BIKE: 15 miles with intervals
SWIM: .5 pool with kicks

Wednesday, 8/26
RUN: 8 miles @ 7:44; 2@ 8:40, 4@ 7:18, 1.5@ 7:34, .5mile@9:00
SWIM: .5 pool with kicks

Thursday, 8/27
RUN: 4 miles recovery on trails @ 9:13
BIKE: 15 miles HARD with Chris
abs, pilates, legs

Friday, 8/28
REST

Saturday, 8/29
RUN: 21 miles; 20 miles @ 8:18, with last 1.5@ 7:28.

Sunday, 8/30
SWIM: 1.5 mile swim with 400m kicks

Total
RUN: 43miles
BIKE: 30 miles
SWIM: 3 miles

Monday, August 17, 2009

Baystate week 9, 8/17-8/24

Monday, 8/17/09
RUN: 9.5 miles; 3.7@ 8:24 (warm up); 2 (6X400m with 1:30 RI) with 2:30 RI between the 2 sets (6:20, 6:18, 6:20, 6:08, 6:21, 6:20, 6:22, 6:19, 6:19, 6:20, 6:20, 6:15min/mile, between 1:15-1:35), 1 mile RI, 2.3 miles cool off @ 10:00
V hot run, 3 gagging incindents during the last few sets, but managed to hold everything in. Had a hard time keeping the pace where it had to be, and would go out too fast, then too slow, than too fast. I never have this problem with other lenghts of intervals. Even the cool off seemed hard, and the last 2 gigantic hills..oh, my. But, I loved the run!
SWIM: 800m with kicks (pool)

Tuesday, 8/18/09
BIKE: 15 miles
SWIM: 800m OW

Wednesday, 8/19/09
RUN: 8 miles with 3 miles @ short tempo (7:14, but I did them @ 7:05)
SWIM: 800m pool (with kicks)


Thursday, 8/20/09
RUN: 4 miles recovery on trails @ 9:24
BIKE: 20 miles (60 min) indoors, with 5X 3 min intervals fast at high gear.

Friday, 8/21/09
REST

Saturday, 8/22/09
RUN: 15 miles @ 8:26 am - horrible run, hot and humid, vomited so cut it short;
5 miles @ 7:36 in the afternoon
T: 20 miles

Sunday, 8/23/09
SWIM: 1.5 miles pool

Total:
RUN: 41 miles
BIKE: 35 miles
SWIM: 3 miles

Monday, August 10, 2009

Baystate week 10, 8/10-8/17

Monday, 8/10
RUN: 9 miles with 6X800m @ 6:20, 6:26, 6:26, 6:21, 6:22, 6:24.
SWIM: .5 mile OW
legs, abs, core, 15 min pilates, weights arms

Tuesday, 8/11
BIKE: 15 miles
SWIM: .5mile OW

Wednesday, 8/12
RUN: 10 miles with 6X7:32

Thursday, 8/13
RUN: 4 recovery @ 9:24
BIKE: 15 miles

Friday, 8/14
REST; .25 OW swim

Saturday, 8/15
RUN: 13 miles @ 8:12 - hot, humid, horrible
SWIM: .75 mile pool

Sunday, 8/16
SWIM: .25 ocean, 1.25 pool
200 abs, legs, 15 min pilates

Total:
RUN: 36 miles
BIKE: 30 miles
SWIM: 3.5 miles

Tuesday, August 4, 2009

Baystate week 11, 8/3-8/9

Monday, 8/3
RUN: 9.5 miles @ 8:05; 3.5@ 8:44, 2X1200 @ 6:36, 4X800m @ 6:30, 6:28, 6:26, 6:24, w @ min RI; 2.5 miles @ 9:30
legs, core, abs

Tuesday, 8/4
BIKE: 15 miles
SWIM: .5 mile with kicks

Wednesday, 8/5
RUN: 8 miles, with 5@ 7:25; tough, in the heat, took a rest mid tempo.
SWIM: .5 mile with kicks

Thursday, 8/6
RUN: 4 miles recovery on trails @ 9:20
BIKE: 20 miles indoors (60 min)

Friday, 8/7
REST

Saturday, 8/8
RUN: 20 miles @ 8:25

Monday, 8/9
BIKE: 15 miles

Total:
RUN: 41.5
BIKE: 50 miles
SWIM: 1 mile

Monday, July 27, 2009

Baystate week 12, 7/27-8/2

Monday, 7/27
RUN: 9 miles w 3X1mile intervals @ 6:40 (was supposed to be 6:41), with 1 min R (was 1:30)
4 miles @ 8: 35 (last mile faster), 3 mile speed, 2 miles cool down (9:10).
* vomited during last 100m of the last mile repeat. Legs great, no soreness.
SWIM: 1 mile, W 400m kicks/backcrawl.
abs, core, legs

Tuesday, 7/28
BIKE: 25 miles outside; great ride, while listening to 2 podcasts.
Weights arms, abs

Wednesday, 7/29
RUN: 8 miles ( 2 miles 2 8:35, 3 miles @ 8:13, 2 miles @ 8:40, 1 mile @ 10:00 or so)
SWIM: 800 m, with 200m kicks and back stroke

Thursday, 7/30
RUN: 4 recovery on trails (9:40 pace)
BIKE: 15 miles easy with Chris
SWIM: 800m, with 200m kicks and back stroke
200abs, core, pilates, legs.

Friday, 7/31
REST

Saturday, 8/1
RUN: 18 @ 8:39, and 2 miles walked @ 13:50.; nausea still present. Need to try vanilla gels...

Sunday, 8/2
SWIM: 1.25 miles with 400 backstroke and 800 licks
pilates, abs, core.

Total:
RUN: 39 (plus 2 walk)
SWIM: 3.5 miles
BIKE: 40 miles

Monday, July 20, 2009

Baystate week 13 7/20-7/26

Monday, 7/20/09
RUN: 9 miles; 3 miles @ 8:34, 5X 1000m with 400m RI @ 6: 28, 6:30, 6:31, 6:30, 6:29, 2 miles @ 9:45
SWIM: .5 mile with 400m kicks/back stroke

Tuesday, 7/21/09
BIKE: 30 minutes indoor intervals (10 miles)
SWIM: 1 mile with 400m kicks.

Wednesday, 7/22/09
RUN: 8 miles W 4 at med tempo (7:29)
legs, pilates, abs

Thursday, 7/23/09
RUN: 4 m recovery on trails (9:00min/mile)
BIKE: 15 miles outdoors
BIKE: 10 miles indoor intervals

Friday, 7/24/09
REST

Saturday, 7/25/09
RUN: 20 miles long, 8:55 pace; hot, humid, not enough nutrition, walked uphills, took breaks.

Sunday, 7/26/09
SWIM: 1.25 miles
legs, core, pilates

Total:
RUN: 41 miles
BIKE: 40 miles
SWIM: 2.75 miles

Monday, July 13, 2009

Baystate week 14 - 7/13 - 7/20

Monday, 7/13/09
RUN: 8 miles speed, with 3.5 @ 8:35, 1200@ 6:33, 1000@ 6:34, 800@ 6:26, 600@ 6:23, 400@ 6:20, and 2 miles @ 9:45. (old A)
SWIM: 30 min OW (about .75 mile)

Tuesday, 7/14/09
BIKE: 15 miles
SWIM: 30 min OW (about .75m)

Wednesday, 7/15/09
RUN: 8 miles with 6@ 7:39
SWIM: .75 miles with kicks
legs, abs, pilates

Thursday, 7/16/09
RUN: 4 miles @ 9:50 (recovery, trail run)
SWIM: .75 mile with intervals, OW
BIKE: 15 miles
weights arms

Friday, 7/17/09
REST
.5 mile swim OW

Saturday, 7/18/09
RUN: 17 miles @ 8:44, first at 9:00, last 7 as intervals. .5 m walk home. Hard, hot and humid.

Sunday, 7/19/09
SWIM: 3000 meters (1.8 miles)
Legs, 200 abs, pilates

Total:
RUN: 37 miles (PR)
BIKE: 30 miles
SWIM: 4.55 miles

Tuesday, July 7, 2009

Baystate week 15 - 7/6 - 7/12

Monday, 07/06/09
RUN: Speed session; 4 miles @ 8:24, 4* 800m @ 6:23, 6:20, 6:18, 6:20, 2m @9:04; 8 miles total; felt great
SWIM: (bonus workout); .5mile with .25 kicks at the town pool.

Tuesday, 07/07/09
BIKE: 60min on the trainer, with 3*5min speed intervals at higher resistance (20 miles).
Pilates: 15 min, legs, 200abs.

Wednesday, 07/08/09
RUN: Marathon paced; 1 mile easy (8:35), 6 miles @ MP (7:55 instead of 8) with 3 strides (100m, 200m and 100m), 1 mile easy.
200abs
Weights arms

Thursday, 07/09/09
BIKE: 15 miles outdoors (highest gear)
30 min indoors (about 10 miles)

Friday, 07/10/09
REST
SWIM: .75 mile

Saturday, 07/11/09
RUN: 15 miles @ 8:35, with last mile @ 8:00 (new Asics)

Sunday, 07/12/09
RUN: 4 miles recovery @ 9:45 (new Asics)
SWIM: 1 mile with kicks
200abs
core
legs

Total:
RUN: 35 miles
BIKE: 45 miles
SWIM: 2.25 miles

Monday, June 29, 2009

Baystate week 16 - 6/29 - 7/5

Monday, 6/29/09
RUN: SPEED
3 miles @ 8:45, 3X1600m @ 6:40, 6:40, 6:38, 2 miles @ 8:45
Great run. Intervals seemed easy in spite of the rain. I had an easier time keeping pace constant and not going all out as compared to my previous marathon cycle.

PILATES: 15 min legs/core
ABS: 200
PLANKS: 3 sets

***SWIM: 800-1200m (30 min) bonus workout at the town beach.

Tuesday, 6/30/09
BIKE: 20 miles

Wednesday, 7/1/09
RUN: 8 miles; 3 @ 8:20, 2 tempo @ 7:10, 2.5@ 8:24, and .5@9
*** SWIM: 1 mile bonus family workout

Thursday, 7/2/09
SWIM: 1 mile with kicks

Friday, 7/3/09
RUN: 13 miles @ 8:23 (was supposed to be 8:30), and .5 mile cool down = 13.5m
Tougher than I thought. Legs in pain - probably since last 13 miler was over 1 month ago. I pushed the pace during last mile. Negative splits (average pace 1/2 way was 8:29). Much harder to do these long runs alone, but probably better practice for the marathon.

Saturday, 7/4/09
REST

Sunday, 7/5/09
BIKE: 15 miles
15min pilates
planks
weights arms

Total:
RUN; 29 miles(hoping for 30 but legs tired so skipped the 4th run)
BIKE: 35 miles
SWIM: 2.75 miles
STRENGTH: 2 sets; 1 set weigths arms

Monday, June 22, 2009

Week 6/22-6/28

Monday, 6/22
RUN: 8 miles @ 7:38 in the rain; felt great, negative splits, stopped for 2 min at 1/2 point.
200 abs
planks
pilates with weights

Tuesday, 6/23
BIKE: 15 miles outdoor
BIKE: 30 min indoors (about 10 miles)
weights arms

Wednesday, 6/24
RUN: 8 miles @ 8:23, negative splits; sick today, but the run did not feel sluggish and I struggled to keep pace on the slowe side.

Thursday, 6/25
BIKE: 15 miles

Friday, 6/26
SWIM: 400m
BIKE: 3 mile

Saturday, 6/27
SWIM: 400m + 400m
BIKE: 13.5
RUN: 3.1

Sunday, 6/28
SWIM: 1.5 miles

TOTAL:
RUN: 19.1m
BIKE: 56.1 m
SWIM: 2.25 m

Tuesday, June 16, 2009

Week of 6/15-6/22

Monday 6/15
RUN: 8 miles @ 7:54 - v strong, wanted to keep it at 8:30, but could not; negative splits for the last 4 miles.
SWIM: 1 mile, with 400m kicks

Tuesday 6/16
BIKE: 15 miles
core work
200 abs
3X planks (front and sides)
pilates with leg weights 15 min
weights arms

Wednesday 6/17
REST (Petru's picnic)

Thursday 6/18
RUN: 8 miles, 4 miles @ 8:30, 2 miles @8, last 2 miles @7.; average 8:11 - felt easy; great to run in the rain, at the end of a horrendous day; running never fails ..

Friday 6/19
BRICK: 15 miles bike (pouring rain) fast
2 mile run (slow)

Saturday 6/20
RUN: 11 miles @ 8:20 - tough run for some reason, perhaps bc of 3 in a raw runs and hot weather.

Sunday 6/21
SWIM: 1.5 miles

TOTAL
RUN: 29 miles (was hoping for 30, but 29 is close enough)
SWIM: 2.5 miles
BIKE: 30

Tuesday, June 9, 2009

Week June 8th - june 14th

Goals:
RUN: 30 miles, not faster than 8:30, except the brick 3 miler.
SWIM: 400ms intervals
BIKE: spinning at low resistance, no watch
ABS: 400
PUSH-UPS: 60
CORE/STRENGTH: 2 times
WEIGHTS ARMS: 2 times

Monday, 06/08/09
RUN: 8 miles @ 8:27.
ABS: 200
STRENGTH/CORE

Tuesday, 06/09/09
SWIM: 1 mile, 2X400m intervals
WEIGHTS ARMS
30 PUSH-UPS
PLANKS: 3 sets

Wednesday, 06/10/09
RUN: 8 miles @ 8:20, with last mile @ 7:14

Thursday, 06/11/09
BRICK: BIKE: 15 miles + RUN: 3 miles (no Garmin)

Friday, 06/12/09
Rest

Saturday, 06/13/09
RUN: 12 miles @8:35 - ran with the group, hence the slower pace...
SWIM: 1 mile with 2X400m intervals, and 2X400m kicks and backstroke.

Sunday, 06/14/09
SWIM: 1.25 miles with 800m kicks and 400m back strokes.
BIKE: 30 min on trainer (~10m)
Core, 200 abs, 3 sets of front and side planks; legs with weights

Totals:
RUN: 31miles
BIKE: 25miles
SWIM: 3.25 miles

Monday, June 1, 2009

Week 6/1-6/7

Monday 6/1
RUN: 6 miles @9:05; recovery run; legs tired but no pain.
PILATES: 15 min
WEIGHTS ARMS
ABS: 200

Tuesday 6/2
BIKE: 15 miles
SWIM: 1 mile (with 400 m kicks and 400m backstroke)

Wednesday 6/3
RUN: 8 miles @ 8:24; recovery run; legs still tired; icebath again

Thursday 6/4
BRICK: BIKE: 15 miles
RUN: 3 miles @ 7:44.

Friday 6/5
REST

Saturday 6/6
RUN: 11-12 (? no Garmin) in 1:40 (beautiful hilly run in New Castle NH, by the ocean, alone, taking it all in).
BIKE: 15 miles

Sundays:
SWIM: 1 mile (w/ 2X400m @ 8:30)
BIKE: 15 miles
200 abs
30 push-ups
weights arms

TOTAL:
RUN: 30-31 miles (yeay)
BIKE: 60 miles
SWIM: 2 miles

Tuesday, May 26, 2009

Week 5/25-5/31

Monday:
RUN: 8 miles @ 7:38
* felt great, able to run negative splits and hold the pace initially.

Tuesday 5/26
SWIM: 1.25 miles
BIKE: 15 miles outdoors
Weights arms
200abs
pilates: 15 minutes

Wednesday 5/27:
RUN: 5 miles @ 7:30
* felt good; still hard not to go out to fast; legs tired looking for a rest day.

Thursday 5/28
BIKE: 30 miles
* awesome ride in the cool weather; legs feel so good afterwards.

Friday 5/29
SWIM: 1 mile, with 300m kickes and 200m back stroke
RUN: 3 hilly miles @ 7:43
* slugish run, held 7:30, but slowed down a bunch on the hills. Legs tired from yesterday.

Saturday 5/30
REST

Sunday 5/31
RUN: Heartbreak Hill Half Marathon; 1:42:40; 7:50 pace

TOTAL:
RUN: 29 miles
SWIM: 2.25 miles
BIKE: 45 miles
CORE: 1 time

Monday, May 18, 2009

week of 5/18-5/24

Monday 5/18
RUN: 6 miles, 5@ 7:30

Tuesday 5/19
SWIM: 1.25 miles (w/ 600m kicks and 400m back crawl)
BIKE: 30 min on trainer

Wednesday 5/10
BIKE: 25 miles outdors

Thursday 5/21
RUN: 8 miles @ 7:34

Friday 5/22
REST

Saturday 5/23
RUN: 13 miles @ 8:14 including the Belmont hills
SWIM: 1 mile

Sunday 5/24
SWIM: 1.5 miles
BIKE: 15 miles

TOTAL;
RUN: 27 miles
SWIM: 3.75 miles
BIKE: 55 miles
Only 1 Xtraining

Thursday, May 14, 2009

Week 5/11-5/17

Monday 5/11/09
RUN: 6 miles @ 7:50
PILATES: 15 min
WEIGHTS ARMS: 10 min
PUSH-UPS: 30

Tuesday 5/12/09
SWIM: 1.25 miles
BIKE: 55 min on trainer (spinning)

Wednesday 5/13/09
Break (mom at airport)

Thursday 5/14/09
RUN: 8 miles @ 7:46

Friday 5/15/09
BIKE: 15 miles bike ride

Saturday 5/16/09
RUN: 10 miles hilly trail run, 8:24 min/mile average
SWIM: 1 mile

Sunday 5/17/09
SWIM; 1.5 miles
BIKE: 15 miles outdoors
PILATES: 15 min
WEIGHTS ARMS: 10 min
PUSH-UPS: 30

TOTAL:
RUN: 24 miles
SWIM: 3.75 miles
BIKE: 50 miles
Time: ~ 12 hours

Monday, May 4, 2009

Week 5/4-5/11

Monday, 5/4
RUN: 6 mile run, 5.5@ 7:56 (2 m hills), .5 cool down
ABS: 200
PILATES: 15 min
WEIGHTS ARMS: 10 min
PUSH-ups: 30
T time: ~1 h and 15 minutes.

Tuesday, 5/5
SWIM: 1.25 miles, with 100yards kicks and 100yards backstroke
BIKE: 70 min on bike trainer, speed ~20miles.
T time: ~2h and 10 minutes.

Wednesday, 5/6
BIKE: 26 miles ~ 1:45 - spinning mostly, low ger
9 miles ~30min indoors on trainer
T time: ~2h and 15 minutes

Thursday, 5/7
RUN: 6 miles, 5.5 @ 7:55, .5 cool down
T time:~ 48min

Friday, 5/8: REST

Saturday, 5/9
RUN: 11 miles, 1 warm up/cool down, 10@ 8:11.
SWIM: 1.25 miles
T time: 2h 15min

Sunday, 5/10
SWIM: 1.5 miles
Pilates: 15 min
Push-ups: 30
Weights arms: 10 min
T time: 2h, 10 min

Total:
RUN: 23miles
BIKE: 55 miles
SWIM: 3.75 miles
STRENGTH: 2X
T time: 10h and 53 minutes ~ 11 hours
(missed a 25 mile bike ride on Sunday, sick)