Week 8, 2/21-2/18

Monday, 2/22
RUN: SPEED; 10 miles W 1 @ 6:18, 2@6:29, 2X800m@ 6:04 and 6:01; .25 stairs
Great run, nice weather.
Sick pm so no core.
50 lunges!
Old Asics

Tuesday, 2/23
RUN: 5 recovery @ 8:35.
Adidas
Slugish due to a cold!
ITex, 200abs, core

Wednesday, 2/24
RUN: easy 6 @ 8:30.
Asics
Rainy afternoon. Puddles got in the way and decided to do my key run tomorrow.

Thursday, 2/25
RUN: tempo; 9 miles @ 4 @6:59
Awful weather, but felt strong.
Sauconies
50 lunges

Friday, 2/26
SWIM: 1.5 miles
1000 free continous in a little under 27min.
400m pull, 200kick, 1o0back, some breast.
felt great.

Saturday, 2/27
RUN: LONG; 20 miles @ 7:40 and 2 miles hills @ 7:08; 22 miles total.
Awesome run, the 20 felt great, the 2 hilly were tough.
Asics GelK.
200abs, ITex, core.

Sunday, 2/28
SWIM: 1.2 miles with 2X4o0 in 9:52.
core, legs, ITex

Total:
RUN: 52
SWIM: 2.75

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

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

week 2/1-2/7

Monday, 02/01/10
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