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