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