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
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
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
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
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
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
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