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