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