Week 11/16-11/22

Monday 11/16
RUN: 8 miles w/ 3X1600m @ 6:16, 6:20, 6:15
SWIM: 1 mile
legs, core, pilates
200abs
30 pushups

Tuesday, 11/17
BIKE: 15 miles outdoors
ITex

Wedensday, 11/18
RUN: 8 miles w/ 2m @ 6:50, and 1m @ 6:45
legs, core, pilates
200abs
30 pushups

Thursday, 11/19
RUN: 4 miles easy
BIKE: 60min trainer (20 miles)
ITex

Friday, 11/20
SWIM: 1 mile W .5 crawl

Saturday, 11/21
RUN: 14; 7@ 8:02; 3@ 7:40; 4 @8:00; with hill sprints; hilly NH run

Sunday, 11/22
SWIM: 1.5 miles
ITex

Total;
RUN: 34
SWIM: 3.5 miles
BIKE: 35 miles

Week 11/09-11/16

Monday, 11/09
RUN: 7 miles on trail, with 2X400m@ 6:00 and 6:30, 1X800m @ 6:50; bounding, skiping, knee highs, butt kicks, side running.
SWIM: 1 mile with 800m free
core, legs
200abs
30 push ups.

Tuesday, 11/10
BIKE: 15 miles
ITex

Wednesday, 11/11
RUN: 7.5 miles, with 4X400m @ 6-6:22 on trails
BIKE: 30 min trainer (10 miles) with 2-3 min intervals speed on high gear
core, legs
200abs
30 pushups
weights

Thursday, 11/12
RUN: 4 miles easy on trails
BIKE: 1 hour (20 miles) indoors with 2-3 min intervals speed on high gear
ITex

Friday, 11/13/
SWIM: 1 mile
core, legs
200abs

Saturday, 11/14
RUN: 12 miles @ 7:40 PACE; ITB issues
ITex

Sunday, 11/15
SWIM: 1 mile (1000m free)
BIKE: 2X30 min indoor trainer (20 miles) with 2-3 min intervals speed on high gear
legs, core
200abs
30 push ups

Total:
RUN: 30.5 miles
BIKE: 65 miles (15 outdoors)
SWIM: 3 miles
Abs: 800
Push-ups: 90

Week 11/02-11/9

Monday, 11/02/09
RUN: 6 miles progressive with 2 miles below 7, average 8:00; skipping, bounding, side running; on trails.
SWIM: .75 mile
core, 200abs, pilates, IT ex, both legs, reg leg ex., planks
30 pushups
weights

Tuesday, 11/03/09
Forced break; work and dinner company

Wednesday, 11/04/09
RUN: 6 miles progressive with strides and 1 mile sub 7, average 7:58; skipping, bounding, side running; on trails.
BIKE: 30 min indoor trainer with 10 30sec intervals (10 miles)
IT ex both legs;planks
30 pushups
weights

Thursday, 11/0/509
BIKE: 15 mile outdoors, hard
BIKE: 30 min 10 miles indoors, with intervals
pilates, core, 200abs, legs
30 pushups.

Friday, 11/06/09
SWIM: 1 mile with 1000m free style
RUN: 30 min (2.6m ) arc trainer max incline, 2 min intervals every 3 min

Saturday, 11/07/09
RUN: 10 miles progression @ 7:40, last 400m @ 6:45.

Sunday, 11/08/09
SWIM: 1 miles with 1000m free style
BIKE: 15 miles outdoors
core, 200abs, legs, IT ex, planks
30 pushups
weights

TOTAL:
RUN: 22 miles + 2.65 on arc trainer max incline = 24.65
BIKE: 50 miles
SWIM: 2.75 miles
Pushups: 120
Abs: 600

Recovery week 10/26-10/31

Monday, 10/26
RUN: 5 miles @ 8:20, on trails; ITband hurt...
SWIM: 1 mile with 800m free style
IT ex

Tuesday, 10/27
SWIM: 1 mile, with 800m free style
core, 20 min pilates, abs, legs
ITex

Wednesday, 10/28/09
BIKE: 60 min, 20 miles indoors

Thursday, 10/29/09
RUN: 5 miles on trails, with 4 @ 7:58. IT band tight toward the end, but much better.
BIKE: 30 min (10 miles) indoors
core, pilates, abs.
IT ex

Friday, 10/30/09
SWIM: 1 mile with 800 free

Saturday, 10/31/09
RUN: 7 miles @ 8:10
BIKE: 30 min (10 miles)
IT ex bilateral

Sunday, 11/01/09
BIKE: 15 miles outdoors
SWIM: .75 mile
IT ex bilateral

Total:
RUN: 17 miles
BIKE: 55 miles
SWIM: 3.75

Recovery week 10/19-10/26

Monday, 10/19/09
SWIM: 1.25 miles with 1200m free style
legs, core, pilates, 200abs.

Tuesday, 10/20/09
SWIM: 1.12 miles with 1000m free style

Wednesday, 10/21/09
SWIM: 1 mile
BIKE: 15 miles
legs, abs, pilates, core

Thursday, 10/22/09
SWIM: 1 mile

Friday, 10/23/09
SWIM: 1.25 mile

Saturday, 10/24/09
SWIM: 1 mile

Sunday, 10/25/09
BIKE: 15 miles

Total:
RUN: 0 miles
BIKE: 30 miles
SWIM: 6.65 miles

Baystate week 1, 10/12 - 10/18

Monday, 10/12/09
RUN: 5.5 miles with 6X400m @ 5:45-6:20 pace.
legs, core, abs, pilates

Tuesday, 10/13/09
SWIM: 1 mile with 800m crawl

Wendesney, 10/14/09
RUN: 6 miles with 3@ 7:36 - ITB hurt
legs, core, abs, pilates.

Thursday, 10/15/09
REST

Friday, 10/16/09
RUN: 4.1 miles trails with pick ups.

Saturday, 10/17/09
REST

Sunday, 10/18/09
Baystate marathon, 26.4, 3:29:48, 7:53 pace

Total:
RUN: 42.5miles
BIKE: o miles
SWIM: 1 mile

Baystate week 2, 10/5-10/11

Monday, 10/5
RUN: 9.5 miles with 5X1000m @ 6:25-6:30 pace; 4@ 8:05; 1@8:00
legs, core, pilates, 200abs
BIKE: 30 min spinning (1o miles)

Tuesday, 10/6
SWIM: 1.25, with 400m crawl

Wednesday, 10/7
RUN: 6 miles w/ 3X 7:01 (knee hurt on the outter side, ITB?)
BIKE: 3o min easy spinning (10 miles)

Thursday, 10/8
RUN: skipped 2 mile trail run; wanted to rest ITband
BIKE: 15 miles outdoor; awesome
SWIM: 1 mile w/ 400m free style
legs, core, abs, pilates

Friday, 10/9
REST
practiced freestyle (800m)

Saturday, 10/10
RUN: 12 miles @ 7:47; lots of hills, upset stomach, bathroom stop. NH run

Sunday, 10/11
RUN: 1.5 (elypitical)
BIKE: 5 miles
SWIM: 1 mile, 400m crawl

Total:
RUN: 29 miles
BIKE: 40 miles
SWIM: 3.75 miles