Monday, April 19, 2010

week 4/19-4/26

Monday 4/19
RUN: 26.57 @ 8:18, 3:40:18

Monday, April 12, 2010

Boston week 1, taper 2 4/12-4/18

Monday 4/12
RUN: 7 miles with 6X400m @ 5:45-5:53.
Effortless run, gorgeous weather, legs felt fresh.
Asics GK
ITex, core, 200abs.

Tuesday 4/13
SWIM: 1 mile intervals

Wednesday 4/14
RUN: tempo; 7 miles with 2 @ MP; 2 m too fast, 2 7:18.
Heavy legs, into a groove after first tempo mile.
Hip sore after (R side).

Thursday 4/15
SWIM: 1 mile easy effort; loved the swim, learning more and more!
200abs, core, legs but no weights!

Friday 4/16
REST

Saturday 4/17
RUN: 3 miles easy, sore hip

Sunday 4/18
REST

Total:
RUN: 17
BIKE:0
SWIM: 2

Monday, April 5, 2010

Boston week2, TAPER1, 4/5-4/12

Monday 4/5
RUN: 6.5 miles with 5X1000m @ 5:56-6.06
Great run, lower temps (63); wore wool arm warmers, gloves, heavy vest for the warm up and cool down (3 miles total). Felt strong on the repeats, legs felt surprisingly goof.
Sauconies.
BIKE: 30 min easy spin
200abs, ITex, core, pilates, roll.

Tuesday 4/6
RUN: 3 miles hills v easy
SWIM: .75 miles

Wednesday 4/7
RUN: 6.5 with 3@ 6:39; temps 90 degrees.
HR v high, difficult run due to weather, but I did it.

Thursday 4/8
SWIM: 1.5 mile w 4X400m, 1X800, 2X400m with pull bouy, 4X25 fast, backstroke and kick.
legs, core, 200abs, ITex

Friday 4/9
BIKE: 20 miles (60 min) with faster intervals.

Saturday 4/10
RUN: 13 miles w 12@ 7:33.
Great run, started out tough with the first few miles @ 7:48 and 7:45, legs heavy, lots of pains (R shin, L pubic bone), but legs felt super thereafter. Saw Ryan Hall and his wife on the path. R hip hurt the last mile, so lots of icing. Happy with the run, nervous about hip. Cool temps today!

Sunday 4/11
SWIM: 1.25 with 1X400m, 1X600m, 2X200m pull buoy, backstroke, kicks.

Total:
RUN: 29 miles
BIKE: 30 miles
SWIM: 3.5 miles