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