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