Monday, April 19, 2010

week 4/19-4/26

Monday 4/19
RUN: 26.57 @ 8:18, 3:40:18

Monday, April 12, 2010

Boston week 1, taper 2 4/12-4/18

Monday 4/12
RUN: 7 miles with 6X400m @ 5:45-5:53.
Effortless run, gorgeous weather, legs felt fresh.
Asics GK
ITex, core, 200abs.

Tuesday 4/13
SWIM: 1 mile intervals

Wednesday 4/14
RUN: tempo; 7 miles with 2 @ MP; 2 m too fast, 2 7:18.
Heavy legs, into a groove after first tempo mile.
Hip sore after (R side).

Thursday 4/15
SWIM: 1 mile easy effort; loved the swim, learning more and more!
200abs, core, legs but no weights!

Friday 4/16
REST

Saturday 4/17
RUN: 3 miles easy, sore hip

Sunday 4/18
REST

Total:
RUN: 17
BIKE:0
SWIM: 2

Monday, April 5, 2010

Boston week2, TAPER1, 4/5-4/12

Monday 4/5
RUN: 6.5 miles with 5X1000m @ 5:56-6.06
Great run, lower temps (63); wore wool arm warmers, gloves, heavy vest for the warm up and cool down (3 miles total). Felt strong on the repeats, legs felt surprisingly goof.
Sauconies.
BIKE: 30 min easy spin
200abs, ITex, core, pilates, roll.

Tuesday 4/6
RUN: 3 miles hills v easy
SWIM: .75 miles

Wednesday 4/7
RUN: 6.5 with 3@ 6:39; temps 90 degrees.
HR v high, difficult run due to weather, but I did it.

Thursday 4/8
SWIM: 1.5 mile w 4X400m, 1X800, 2X400m with pull bouy, 4X25 fast, backstroke and kick.
legs, core, 200abs, ITex

Friday 4/9
BIKE: 20 miles (60 min) with faster intervals.

Saturday 4/10
RUN: 13 miles w 12@ 7:33.
Great run, started out tough with the first few miles @ 7:48 and 7:45, legs heavy, lots of pains (R shin, L pubic bone), but legs felt super thereafter. Saw Ryan Hall and his wife on the path. R hip hurt the last mile, so lots of icing. Happy with the run, nervous about hip. Cool temps today!

Sunday 4/11
SWIM: 1.25 with 1X400m, 1X600m, 2X200m pull buoy, backstroke, kicks.

Total:
RUN: 29 miles
BIKE: 30 miles
SWIM: 3.5 miles

Monday, March 29, 2010

Boston week 3, 3/29-4/3

Monday 3/29/10
RUN: 10 miles with 8X800m @ 5:53-6:02 pace, 1 mile @ 7:34, warm up and cool down.
200abs, ITex, core, 30 push-ups, 50 lunges, side and back runs.
Asics GK
Rainy run. It was warm when I started, then it got cold and rain became sleet. Felt very strong during the run, legs are finally recovered after the half marathon. Added a MP mile after the track repeats, and it was not hard. Felt some pain in the R hill, and some tightness on the R side of the R calf, but it went away after the first mile.

Tuesday 3/30/10
RUN: 5 easy (no Garmin, but ran faster due to rain)
Rainy run, pouring, cold, yucky! Heel hurt a bit, but no longer after a couple of miles. Figured out tapering, hew!
BIKE: 10 miles fast, spin (30 min)

Wednesday 3/31/10
RUN: 10.5 miles with 5@ 7:04, with 3 hills (small) in the 5 miles. Then Gray street hills at the end of the run.
Asics GK
Legs felt tired, particularly at the end.
200abs, ITex, 30 push ups, core, leg weights.

Thursday 4/1/10
RUN: 5 easy, no Garmin.
Asics GK
Nice run, a little heel pain.
SWIM: 1 mile with 4X100m @ 2:05-2:15, 8X50m @ 55-60sec.

Friday 4/2/10
SWIM: 1 mile in 36 min!
Awesome!

Saturday 4/3/10
RUN: 22 miles, 15@ 7:37, 3 miles at hills at the end @ 8:35.
Hot temps (73), felt sick and weak, struggled a lot. Ran 17.5, walked 1.5, and ran 3 miles hills pm (79 degrees) with Chris. Worried about a hot Boston!

Sunday 4/4/10
BIKE: 20 miles on trainer, easy.

Total:
RUN: 52.5 miles
SWIM: 2 miles
BIKE: 20 miles

Tuesday, March 23, 2010

Boston week 4, 3/22-3/29

Monday 3/22/10
RUN: easy;
10 miles @ 8:30
Recovery after the race. Felt slow, but was OK with that. No pain.
Sauconies
ITex, 200abs, core, legs, weights

Tuesday 3/23/10
RUN: 7 miles with 10X400m @ 5:45-6:00min/mile
30push ups;
ITex

Wednesday 3/24/10
RUN: 7 miles with 1.25 hills @ 8:30 (progressive, from 9 down).
Legs still a little heavy from the race, but kept the pace down and easy. great day.
200abs, IT streches, 30 push-ups and planks.

Thursday 3/25/10
RUN: 10 miles with 8@ 7:24 with 2 hills.
Felt hard, but manageable.
Asics Gels
BIKE: 10 miles with intervals.
ITex, 200abs, legs, core.

Friday 3/26/10
SWIM: 1.25; 400m @ 9:30 benchmark, not all out

Saturday 3/27/10
RUN: 20 miles @ 7:34; 2:31:02
Boston course. Chilly but great day. felt strong except the first few miles. V hilly course!

Sunday 3/28/10
SWIM: 1.25 miles; my first continuous mile of free style!

Total:
RUN: 54 miles
BIKE: 10 miles
SWIM: 2.5 miles

Tuesday, March 16, 2010

Boston week 5, 3/15-3/21

Monday 3/15
BIKE: 20 miles with intervals
ITex, 200abs, core, 30 pushups

Tuesday 3/16
RUN: 10 miles w/ 3@ 6:12, 6:20, 6:15.
Puked, ate to close to the run. Felt tired. Not my best runs, but managed to push through.
SWIM: 1 mile
ITex

Wednesday 3/17
RUN: 5 miles; 4X1.25hills at sub 8:00
ITex, 30 pushups, core, 200abs, les

Thursday 3/18
RUN: 13 miles with 10@ 7:25, 1 @7:13, 2 hills
ITex

Friday 3/19
RUN: 5 miles easy (8:30)

Saturday 3/20: REST and sick

Sunday 3/21
RUN: RACE 13.1m @ 7:04; 1 mile warm up; 14 total

Total:
RUN:47 miles
BIKE:20m
SWIM:1m

Monday, March 8, 2010

Week 6 3/8-3/14 -recovery!

Monday 3/8
RUN: 8 miles with 3.2 speed; 1000m @ 6:06, 2000m @ 6:20, 1000m @ 6:08, 1000m @ 6:02
Felt good, a little pain in the adductor went away. Cut the run short (8 instead of 10) to give my body time to recover.
BIKE: 10 miles indoors
200abs, core, ITex.

Tuesday 3/9
SWIM: 1 mile in lieu of 5 miles recovery run
Great swim!

Wednesday 3/10
RUN: 10 miles with 2x3miles @ 6:05 and 6:04.
200abs, ITex, core.

Thursday 3/11
RUN: 5 miles easy @ 8:40, with 1.3miles hills @ 8:30, easy.
SWIM: 800m free

Friday 3/12
SWIM: 1.25 miles with 1400m continous free. Awesome swim!

Saturday 3/13
RUN: 20.5 miles; 20 miles @ 7:53. Tougher course today, lots of hills. Some 8:30s on hills, but overall steady pace. Managed not to run any fast crazy miles. Hip felt great! Horrible weather, v cold and rainy, but I think it helped me to see that I can run in any kind of weather. Felt stronger than ever on hills!

Sunday 3/14
SWIM: 1 mile crawl

Total:
RUN: 43.5 miles
BIKE: 10 miles
SWIM: 3.75 miles

Tuesday, March 2, 2010

Week7 3/1-3/8

Monday 3/1
RUN: speed; 10 miles W 6X1200m @ 6:01-6:15 (one was 6:22:(
Windy and rainy day. Felt strong!!!
Sauconies

Tuesday 3/2
RUN: recovery hills
4X 1.25 rolling hills with 1/2 rolling down and 1/2 rolling up; 8:10 and 7:50 average pace.
Felt strong but hungry. Nike frees rock!
ITex.

Wednesday, 3/3
RUN: 13 miles with 10@7:07.
Nike frees
Awesome run, felt strong. Stopped midway for a bathroom pit. Cool weather and snow.
50 3way lunges, side runs, backruns
200abs, 330 pushups, legs, core.

Thursday, 3/4
RUN: 5 miles easy @ 8:30
BIKE: 10 miles
ITex, core, 200abs

Friday, 3/5
SWIM: 1.25 miles
Failed at 24 laps, but plugged along.

Saturday, 3/6
RUN: 15 miles @ 7:33
Beautiful run, felt strong. Groin pain and adductor pain for part of the run, went away.
Iced and rolled. A little worries.

Sunday 3/7
SWIM: 1.25 miles with 24 laps nonstop (just a sip of water)
Iced groin and rolled a lot!

Total:
RUN: 48
BIKE: 10
SWIM: 2.5
ITex/core; 2 sessions, 200abs

Tuesday, February 23, 2010

Week 8, 2/21-2/18

Monday, 2/22
RUN: SPEED; 10 miles W 1 @ 6:18, 2@6:29, 2X800m@ 6:04 and 6:01; .25 stairs
Great run, nice weather.
Sick pm so no core.
50 lunges!
Old Asics

Tuesday, 2/23
RUN: 5 recovery @ 8:35.
Adidas
Slugish due to a cold!
ITex, 200abs, core

Wednesday, 2/24
RUN: easy 6 @ 8:30.
Asics
Rainy afternoon. Puddles got in the way and decided to do my key run tomorrow.

Thursday, 2/25
RUN: tempo; 9 miles @ 4 @6:59
Awful weather, but felt strong.
Sauconies
50 lunges

Friday, 2/26
SWIM: 1.5 miles
1000 free continous in a little under 27min.
400m pull, 200kick, 1o0back, some breast.
felt great.

Saturday, 2/27
RUN: LONG; 20 miles @ 7:40 and 2 miles hills @ 7:08; 22 miles total.
Awesome run, the 20 felt great, the 2 hilly were tough.
Asics GelK.
200abs, ITex, core.

Sunday, 2/28
SWIM: 1.2 miles with 2X4o0 in 9:52.
core, legs, ITex

Total:
RUN: 52
SWIM: 2.75

Monday, February 15, 2010

Week 9, 2/15-2/22

Monday, 2/15/10
RUN: SPEED + HILLS
10 miles
4 miles @ 8:20; 3 miles: 12X400m between 5:30-6:01 min/mile, with 30 secs rest between intervals.
2 miles @ 8:30
1 400m v steep hill @ 8:31; 1 400m v steep downhill @ 5:25.
.5 mile with 2 easy hills, 50 lunges, back runs, side runs, skips.
200abs, core, leg ex, IT ex.

Great run, felt strong, played with my foot strike. Met SC for the warm up. Got used to feeling of jello in my legs and managed to push through. Windy day. Empty track.
Sauconies.

Tuesday, 2/16/10
RUN: recovery
5 miles @ 8:55.
In the snow. Stressful day at work , headache, not the best run. Path not plowed.

Wednesday, 2/17/10
RUN: tempo; 10 miles with 3@ 6:40 (1 stop to tie laces).
Slushy, icey, felt hard bc of the incline for the first 1.5 miles.
Sauconies
30 pushups, 200abs, core, 50 lunges, backruns, sideruns.

Thursday, 2/18/10
RUN: recovery; 5@ 8:32, first 4@ 8:44, last 1 on hills @ 7:43.
Hills are getting much easier. Legs a bit tired, but otherwise great run. Beautiful weather.
Nike Frees

SWIM: .75 mostly free
Bonus swim. Took Petru to the Y for bouncy house, along with Chris.

Friday, 2/19/10
SWIM: 1.5 miles
2X700m free, with 1 min RI; 16X50 (6 with pull buoy); 50 back, 50 kick, 50 X2 breast.
Strong on the swim, loved it!

Saturday, 2/20/10
RUN: 18.5 miles with 18@ 7:48.
Asics GelK new
VBeautiful weather. Felt stiff and weak at the begining, but got stronger as I warmed up. Hills were tough but I pushed through. Took a couple of breaks to get water and pee.

Sunday, 2/21/10
SWIM: 1.25 mile; 2X400m @ 9:48 and 9:36; kicks, bakcstroke, breaastroke; 50ms; 1x50 @ 1:56.
ITex

Total:
RUN: 48.5 miles
BIKE:0 miles
SWIM: 3.5 miles
Abs: 400
Pushups: 30
ITex: 2 sessions
Core: 2 sessions
Lunges: 100

Monday, February 8, 2010

week 10 2/8-2/15

Monday, 2/8/10
RUN: Speed
10 miles with 6X800m with ~30 sec in between, 1 mile @7:45 between set 2 and set 3, @ 6:08, 6:06, 6:08, 6:06, 6:05, 6:02; 1 hill .25 mile long and steep @ 9:30, with downhill @ 5:31, average 7:31 (yay).
30 lunges, side runs, back runs, skips up hill.
Sauconies
Great run, cold temps, legs like jelly at the beginning. V windy on the track. Met up with Mary, but did our own things. Nice!
200abs, legs, core, ITex.

Tuesday, 2/9/10
RUN: easy
5 miles @ 8:20, with 1 mile rolling hills mostly up and steep @ 7:49.
Adidas cushion
Great run, felt strong on the hills.
30 push-ups, ITex.

Wednesday, 2/10/10
RUN: tempo
10 miles W 6@ 7:08
Asics GelK old
Awesome run. Stuck with it and did not stop. Felt great, could have kept going.
200abs, 30 push-ups, legs, ITexs, core

Thursday, 2/11/10
RUN: easy
5 miles@ 8:27 with 2 hills sprints (all out)
Nike Free's
Loved the shoes. Felt awesome, no pain. Felt great on hills
ITex
50 lunges, side runs, back runs, skipping.

Friday, 2/12/10
SWIM: endurance 1.5 miles
2X500ms, 4X50, 4X100 pull buoy, some breast stroke, backstroke, sidekicks
Great swim

Saturday, 2/13/10
RUN: long
14 miles with 13 miles @ 7:33 (1:38:17); backwards run, skips, side runs.
Asics Gel K new
Arlington to Alewife, 2 loops around Fresh Pond; peed at mile 8.5. Next slight uphills toward Belmont and about 2 miles of hills between miles 10 and 12. Next downhill for .67, and the rest flat. Slowed down on the hills but managed to keep the pace under 8. Took a few breaks on steep hills. Blasted last mile at 6:24. Awesome run!!!!

Sunday, 2/14/10
SWIM: strength and speed; 1.5 mile
2X400m in 9:25 and 9:47, with 2 min rest between the sets; 20X50m with 20 sec between sets, hard (10 wiht pull buoy); backstroke, breaststroke and sidekicks in between.
Awesome swim, I feel more and more confident in the water. I love following a training plan.
ITex

Total:
RUN: 44 miles
BIKE: 0
SWIM: 3 miles
ITex sessions: 3
Core/legs sessions: 2
Abs: 400
Push-ups: 60
Lunges: 80
Sideruns, skips, etc sessions: 3

Thursday, February 4, 2010

week 2/1-2/7

Monday, 02/01/10
SPEED
9 miles with 3.5 miles speed; 2X1200m @ 6:14 and 6:10; 4X800m @ 6:08, 6:07, 6:03, 6:06.
Shoes: Sauconies
Ran with Mary. Great run.
ITex, legs, core, 200abs; 10 lunges, jump stairs.

Tuesday, 02/02/10
RECOVERY
5 miles @ 8:35 with 1.5 mile hills @ 8:20.
Asics Gel K.
Great run, up on Gray, jump stairs.
ITex

Wednesday, 02/03/10
TEMPO
9 miles w/ 2x2.5miles @ 7:04 and 7:03, with 1 min rest in between.
Asics Gel K
Ran on sleet and snow, felt better toward the end of the run.
10 lunges, jumps stairs
side runs, back runs, skips.
200abs, core, 30 pushups, ITex, legs.

Thursday, 02/04/10
RECOVERY
5 miles @ 8:30; 1 mile w/ 1 .25mile up and .25 mile down @ 8:20 average.
ITex
50 lunges, jumps stairs

Friday, 02/05/10
SWIM: 1.25 miles; 100free non stopX4.

Saturday, 02/06/10
RUN: 20 miles @ 7:55; first 10 @ 8:10 (progressively faster from 8:30 down, with mile 10@ 7:30). Last 10 progressively faster, with last 6 7:40-6:55.
ITex
New Asics GK
Awesome run. Felt great. No pain, no soreness, in the zone. Wanted to keep pace down but could not. Did the Belmont Hill @ 8:08 without stopping and feeling great. Lots of hills and some downhill toward the end.

Sunday, 02/07/10
SWIM: 1 mile, 800 continuous free, awesome!!!!
ITex, 200abs, 30 pushups.

Total:
RUN: 48 miles
BIKE: 0
SWIM: 2.25 miles

Monday, January 25, 2010

Week 12, 1/25-1/31

Monday, 01/25/10
RUN: 4 easy miles on treadmill
Recovery after Derry, quads sore, run felt good.
Boston Adidas's
SWIM: .75 miles free, breast and with pull buoy; felt good.
ITex, core, 200abs, legs with weights

Tuesday, 01/26/10
RUN (speed): 9 miles, 3@8:18, 1@6:18, 1@6:14, 800m@ 6:05, 800m@6:00, 3@ 8:45.
Went to the track, loves being there. Legs still sore and tight from the race.
Sauconies with Asic GK insoles.
ITex, 30 pushups.

Wednesday, 01/27/10
RUN: 6 miles easy (progressive with last @ 8:08 and first @ 9:10); average 8:35.
core, 200abs, legs, ITex

Thursday, 01/28/10
RUN: 8, with 3@ 6:34
Awesome run at the track. Felt great, like I could have done 3 more miles at this pace!
Shoes: Adidas C

Friday, 01/29/10
SWIM: 1 mile
Great swim, managed 3X100m free with no stops, and pretty fast.
30 push-ups

Saturday, 01/30/10
RUN: 20.5 miles W 20 @ 7:53, last 10 sub 8, last 5 sub 7:30, last 2 sub 7:15.
Wore the Addidas, felt great, ITB snapped a couple of times, but no actual pain. Been icing and rolling.
ITex

Sunday 01/31/10
SWIM: 1 mile mostly free
ITex
30 push-ups

T:
RUN: 47.5
BIKE: 0 miles

SWIM: 2.75 miles

Monday, January 18, 2010

Week 15, 01/18-01/24

Monday, 01/18/10
RUN: 6 miles outside @ 8:54; 3.1 miles treadmill; 5X1000m @ 6:11; 9.1 miles total
Notes: tough run on the treadmil, it was quick but I hated it. Loves the run outside though it was slushy and the footing was unsteady.
SWIM: 800meters free
200abs; ITex, core, 30 pushups.

Tuesday, 01/19/10
RUN: 5 miles recovery with 1 mile hills
Notes: R groin hurt a bit so I kept pace slow. Slushy roads, slippery.
Shoes: Adidas Bostons.

Wednesday, 01/20/10
RUN: 9.5 miles with 2@ 7:00, 30 sec rest, 2@ 6:55.
ITex, legs, core, 200abs, 30 pushups.
Notes: went toward Alewife, icy path, good run, though.
SHoes: Asics Gel K

Thursday, 01/21/10
RUN: 5 miles recovery @ 8:24
Notes: Ran a little too fast...
Shoes: Adidas

Friday, 01/22/10
SWIM: 1.25
Notes: started swimming with buoy Great swimming, finally seeing progress!

Saturday, 01/23/10
SWIM: 1 mile, 800 with pull bouy

Sunday, 01/24/10
RUN: 16 mile Derry Boston prep @ 7:47
Notes: huge hills, tough race.
Shoes: Adidas C

Total:
RUN: 44.6 miles
BIKE:0
Swim: 2.75miles

Wednesday, January 13, 2010

week 16, 01/11-01/18

Monday 01/11/10
RUN: 9 miles w speed: 1200 @ 5:59, 1000@ 6:04, 800@ 6:05, 600@ 6:04, 400@ 6:02.
Route: bike path, and a few streets at the Lexington border for the speed.
Shoes: Adidas C
Notes; felt great, surprised myself with the splits.
ITex

Tuesday 01/12/10
RUN: 5 miles recovery @ 8:40, 1 mile Gray hills @ 8:22
Note: run felt so much easier (the hills)
Shoes: Adidas C
200abs, core, ITex, planks, ball exs

Wednesday 01/13/10
RUN: 10 miles with 5@ 7:24; 2 @ 8:30 and 3@ 8:14
Route: to Plesant street, than on Rt 2 toward Concord, v hilly, stopped midway but somehow I managed!
Shoes: Adidas C
ITex, 30 pushups.

Thursday 01/14/10
RUN: 5 miles recovery @ 8:55, with .5 mile @ 7:22.
Route: path toward Lexington.
Shoes: Adidas C
Notes: underdressed, calves sore, felt slow, kept pace down.

Friday 01/15/10
SWIM: 1 mile, 800 free

Saturday 01/16/10
RUN: 17.5, 17@ 7:51
Splits:
8:11
7:54
8:01
7:59
7:55
7:51
8:03
7:51
7:36
7:46
7:53
7:56
8:03
8:29
7:41
7:13
7:08
Shoes: old Asics
Notes: great weather, felt strong, but had to take breaks on the hills and toward the end of the run as my legs were beat!

Sunday 01/17/10
SWIM: 1 mile

Total:
RUN: 46.5 miles
BIKE: o miles
SWIM: 2 miles

Friday, January 8, 2010

Week 17, 01/04-01/10

Monday, 01/04/10
RUN: 5 miles easy
SWIM: .75 mile

Tuesday, 01/05/10
RUN; 5miles with 2@6:54; 5m Arcpm
200abs, legs, core

Wednesday, 01/06/10
RUN: 5@7:38; 1 EASY; ARC 5.5

Thursday, 01/07/10
Rest

Friday, 01/08/10
RUN: 5 easy with 1 mile 7:10, 3 hill sprints

Saturday, 01/09/10
RUN: 15.5 miles; 15 miles@ 8:04.
Shoes: Asics GelK
Route" to Arlington center, 2 loops of Fresh Pond, Belmont center and up the Pleasant Street Hillx2 (.3miles), via Park Street, on Gray and back on Mass Ave.
Great run, though I need to slow myself down a bit. Hills killed me and I stopped half way on PShill. I need more of them. ITband on the L hurt a bit, I need to run on the other side of the road, and on the other direction on the FPloop. Now sciatica hurt.

Sunday, 01/10/01
SWIM: 1 mile
200abs, core, legs, ITex with weights.

Total:
RUN:35.5+10.5Arc = 46miles
BIKE:0 miles
SWIM: 1.5 miles