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
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
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