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
Monday, February 15, 2010
Monday, February 8, 2010
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
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
Thursday, February 4, 2010
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
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
Monday, January 25, 2010
Week 12, 1/25-1/31
Monday, 01/25/10
RUN: 4 easy miles on treadmill
Recovery after Derry, quads sore, run felt good.
Boston Adidas's
SWIM: .75 miles free, breast and with pull buoy; felt good.
ITex, core, 200abs, legs with weights
Tuesday, 01/26/10
RUN (speed): 9 miles, 3@8:18, 1@6:18, 1@6:14, 800m@ 6:05, 800m@6:00, 3@ 8:45.
Went to the track, loves being there. Legs still sore and tight from the race.
Sauconies with Asic GK insoles.
ITex, 30 pushups.
Wednesday, 01/27/10
RUN: 6 miles easy (progressive with last @ 8:08 and first @ 9:10); average 8:35.
core, 200abs, legs, ITex
Thursday, 01/28/10
RUN: 8, with 3@ 6:34
Awesome run at the track. Felt great, like I could have done 3 more miles at this pace!
Shoes: Adidas C
Friday, 01/29/10
SWIM: 1 mile
Great swim, managed 3X100m free with no stops, and pretty fast.
30 push-ups
Saturday, 01/30/10
RUN: 20.5 miles W 20 @ 7:53, last 10 sub 8, last 5 sub 7:30, last 2 sub 7:15.
Wore the Addidas, felt great, ITB snapped a couple of times, but no actual pain. Been icing and rolling.
ITex
Sunday 01/31/10
SWIM: 1 mile mostly free
ITex
30 push-ups
T:
RUN: 47.5
BIKE: 0 miles
SWIM: 2.75 miles
RUN: 4 easy miles on treadmill
Recovery after Derry, quads sore, run felt good.
Boston Adidas's
SWIM: .75 miles free, breast and with pull buoy; felt good.
ITex, core, 200abs, legs with weights
Tuesday, 01/26/10
RUN (speed): 9 miles, 3@8:18, 1@6:18, 1@6:14, 800m@ 6:05, 800m@6:00, 3@ 8:45.
Went to the track, loves being there. Legs still sore and tight from the race.
Sauconies with Asic GK insoles.
ITex, 30 pushups.
Wednesday, 01/27/10
RUN: 6 miles easy (progressive with last @ 8:08 and first @ 9:10); average 8:35.
core, 200abs, legs, ITex
Thursday, 01/28/10
RUN: 8, with 3@ 6:34
Awesome run at the track. Felt great, like I could have done 3 more miles at this pace!
Shoes: Adidas C
Friday, 01/29/10
SWIM: 1 mile
Great swim, managed 3X100m free with no stops, and pretty fast.
30 push-ups
Saturday, 01/30/10
RUN: 20.5 miles W 20 @ 7:53, last 10 sub 8, last 5 sub 7:30, last 2 sub 7:15.
Wore the Addidas, felt great, ITB snapped a couple of times, but no actual pain. Been icing and rolling.
ITex
Sunday 01/31/10
SWIM: 1 mile mostly free
ITex
30 push-ups
T:
RUN: 47.5
BIKE: 0 miles
SWIM: 2.75 miles
Monday, January 18, 2010
Week 15, 01/18-01/24
Monday, 01/18/10
RUN: 6 miles outside @ 8:54; 3.1 miles treadmill; 5X1000m @ 6:11; 9.1 miles total
Notes: tough run on the treadmil, it was quick but I hated it. Loves the run outside though it was slushy and the footing was unsteady.
SWIM: 800meters free
200abs; ITex, core, 30 pushups.
Tuesday, 01/19/10
RUN: 5 miles recovery with 1 mile hills
Notes: R groin hurt a bit so I kept pace slow. Slushy roads, slippery.
Shoes: Adidas Bostons.
Wednesday, 01/20/10
RUN: 9.5 miles with 2@ 7:00, 30 sec rest, 2@ 6:55.
ITex, legs, core, 200abs, 30 pushups.
Notes: went toward Alewife, icy path, good run, though.
SHoes: Asics Gel K
Thursday, 01/21/10
RUN: 5 miles recovery @ 8:24
Notes: Ran a little too fast...
Shoes: Adidas
Friday, 01/22/10
SWIM: 1.25
Notes: started swimming with buoy Great swimming, finally seeing progress!
Saturday, 01/23/10
SWIM: 1 mile, 800 with pull bouy
Sunday, 01/24/10
RUN: 16 mile Derry Boston prep @ 7:47
Notes: huge hills, tough race.
Shoes: Adidas C
Total:
RUN: 44.6 miles
BIKE:0
Swim: 2.75miles
RUN: 6 miles outside @ 8:54; 3.1 miles treadmill; 5X1000m @ 6:11; 9.1 miles total
Notes: tough run on the treadmil, it was quick but I hated it. Loves the run outside though it was slushy and the footing was unsteady.
SWIM: 800meters free
200abs; ITex, core, 30 pushups.
Tuesday, 01/19/10
RUN: 5 miles recovery with 1 mile hills
Notes: R groin hurt a bit so I kept pace slow. Slushy roads, slippery.
Shoes: Adidas Bostons.
Wednesday, 01/20/10
RUN: 9.5 miles with 2@ 7:00, 30 sec rest, 2@ 6:55.
ITex, legs, core, 200abs, 30 pushups.
Notes: went toward Alewife, icy path, good run, though.
SHoes: Asics Gel K
Thursday, 01/21/10
RUN: 5 miles recovery @ 8:24
Notes: Ran a little too fast...
Shoes: Adidas
Friday, 01/22/10
SWIM: 1.25
Notes: started swimming with buoy Great swimming, finally seeing progress!
Saturday, 01/23/10
SWIM: 1 mile, 800 with pull bouy
Sunday, 01/24/10
RUN: 16 mile Derry Boston prep @ 7:47
Notes: huge hills, tough race.
Shoes: Adidas C
Total:
RUN: 44.6 miles
BIKE:0
Swim: 2.75miles
Wednesday, January 13, 2010
week 16, 01/11-01/18
Monday 01/11/10
RUN: 9 miles w speed: 1200 @ 5:59, 1000@ 6:04, 800@ 6:05, 600@ 6:04, 400@ 6:02.
Route: bike path, and a few streets at the Lexington border for the speed.
Shoes: Adidas C
Notes; felt great, surprised myself with the splits.
ITex
Tuesday 01/12/10
RUN: 5 miles recovery @ 8:40, 1 mile Gray hills @ 8:22
Note: run felt so much easier (the hills)
Shoes: Adidas C
200abs, core, ITex, planks, ball exs
Wednesday 01/13/10
RUN: 10 miles with 5@ 7:24; 2 @ 8:30 and 3@ 8:14
Route: to Plesant street, than on Rt 2 toward Concord, v hilly, stopped midway but somehow I managed!
Shoes: Adidas C
ITex, 30 pushups.
Thursday 01/14/10
RUN: 5 miles recovery @ 8:55, with .5 mile @ 7:22.
Route: path toward Lexington.
Shoes: Adidas C
Notes: underdressed, calves sore, felt slow, kept pace down.
Friday 01/15/10
SWIM: 1 mile, 800 free
Saturday 01/16/10
RUN: 17.5, 17@ 7:51
Splits:
8:11
7:54
8:01
7:59
7:55
7:51
8:03
7:51
7:36
7:46
7:53
7:56
8:03
8:29
7:41
7:13
7:08
Shoes: old Asics
Notes: great weather, felt strong, but had to take breaks on the hills and toward the end of the run as my legs were beat!
Sunday 01/17/10
SWIM: 1 mile
Total:
RUN: 46.5 miles
BIKE: o miles
SWIM: 2 miles
RUN: 9 miles w speed: 1200 @ 5:59, 1000@ 6:04, 800@ 6:05, 600@ 6:04, 400@ 6:02.
Route: bike path, and a few streets at the Lexington border for the speed.
Shoes: Adidas C
Notes; felt great, surprised myself with the splits.
ITex
Tuesday 01/12/10
RUN: 5 miles recovery @ 8:40, 1 mile Gray hills @ 8:22
Note: run felt so much easier (the hills)
Shoes: Adidas C
200abs, core, ITex, planks, ball exs
Wednesday 01/13/10
RUN: 10 miles with 5@ 7:24; 2 @ 8:30 and 3@ 8:14
Route: to Plesant street, than on Rt 2 toward Concord, v hilly, stopped midway but somehow I managed!
Shoes: Adidas C
ITex, 30 pushups.
Thursday 01/14/10
RUN: 5 miles recovery @ 8:55, with .5 mile @ 7:22.
Route: path toward Lexington.
Shoes: Adidas C
Notes: underdressed, calves sore, felt slow, kept pace down.
Friday 01/15/10
SWIM: 1 mile, 800 free
Saturday 01/16/10
RUN: 17.5, 17@ 7:51
Splits:
8:11
7:54
8:01
7:59
7:55
7:51
8:03
7:51
7:36
7:46
7:53
7:56
8:03
8:29
7:41
7:13
7:08
Shoes: old Asics
Notes: great weather, felt strong, but had to take breaks on the hills and toward the end of the run as my legs were beat!
Sunday 01/17/10
SWIM: 1 mile
Total:
RUN: 46.5 miles
BIKE: o miles
SWIM: 2 miles
Friday, January 8, 2010
Week 17, 01/04-01/10
Monday, 01/04/10
RUN: 5 miles easy
SWIM: .75 mile
Tuesday, 01/05/10
RUN; 5miles with 2@6:54; 5m Arcpm
200abs, legs, core
Wednesday, 01/06/10
RUN: 5@7:38; 1 EASY; ARC 5.5
Thursday, 01/07/10
Rest
Friday, 01/08/10
RUN: 5 easy with 1 mile 7:10, 3 hill sprints
Saturday, 01/09/10
RUN: 15.5 miles; 15 miles@ 8:04.
Shoes: Asics GelK
Route" to Arlington center, 2 loops of Fresh Pond, Belmont center and up the Pleasant Street Hillx2 (.3miles), via Park Street, on Gray and back on Mass Ave.
Great run, though I need to slow myself down a bit. Hills killed me and I stopped half way on PShill. I need more of them. ITband on the L hurt a bit, I need to run on the other side of the road, and on the other direction on the FPloop. Now sciatica hurt.
Sunday, 01/10/01
SWIM: 1 mile
200abs, core, legs, ITex with weights.
Total:
RUN:35.5+10.5Arc = 46miles
BIKE:0 miles
SWIM: 1.5 miles
RUN: 5 miles easy
SWIM: .75 mile
Tuesday, 01/05/10
RUN; 5miles with 2@6:54; 5m Arcpm
200abs, legs, core
Wednesday, 01/06/10
RUN: 5@7:38; 1 EASY; ARC 5.5
Thursday, 01/07/10
Rest
Friday, 01/08/10
RUN: 5 easy with 1 mile 7:10, 3 hill sprints
Saturday, 01/09/10
RUN: 15.5 miles; 15 miles@ 8:04.
Shoes: Asics GelK
Route" to Arlington center, 2 loops of Fresh Pond, Belmont center and up the Pleasant Street Hillx2 (.3miles), via Park Street, on Gray and back on Mass Ave.
Great run, though I need to slow myself down a bit. Hills killed me and I stopped half way on PShill. I need more of them. ITband on the L hurt a bit, I need to run on the other side of the road, and on the other direction on the FPloop. Now sciatica hurt.
Sunday, 01/10/01
SWIM: 1 mile
200abs, core, legs, ITex with weights.
Total:
RUN:35.5+10.5Arc = 46miles
BIKE:0 miles
SWIM: 1.5 miles
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