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