Monday 3/15
BIKE: 20 miles with intervals
ITex, 200abs, core, 30 pushups
Tuesday 3/16
RUN: 10 miles w/ 3@ 6:12, 6:20, 6:15.
Puked, ate to close to the run. Felt tired. Not my best runs, but managed to push through.
SWIM: 1 mile
ITex
Wednesday 3/17
RUN: 5 miles; 4X1.25hills at sub 8:00
ITex, 30 pushups, core, 200abs, les
Thursday 3/18
RUN: 13 miles with 10@ 7:25, 1 @7:13, 2 hills
ITex
Friday 3/19
RUN: 5 miles easy (8:30)
Saturday 3/20: REST and sick
Sunday 3/21
RUN: RACE 13.1m @ 7:04; 1 mile warm up; 14 total
Total:
RUN:47 miles
BIKE:20m
SWIM:1m
Tuesday, March 16, 2010
Monday, March 8, 2010
Week 6 3/8-3/14 -recovery!
Monday 3/8
RUN: 8 miles with 3.2 speed; 1000m @ 6:06, 2000m @ 6:20, 1000m @ 6:08, 1000m @ 6:02
Felt good, a little pain in the adductor went away. Cut the run short (8 instead of 10) to give my body time to recover.
BIKE: 10 miles indoors
200abs, core, ITex.
Tuesday 3/9
SWIM: 1 mile in lieu of 5 miles recovery run
Great swim!
Wednesday 3/10
RUN: 10 miles with 2x3miles @ 6:05 and 6:04.
200abs, ITex, core.
Thursday 3/11
RUN: 5 miles easy @ 8:40, with 1.3miles hills @ 8:30, easy.
SWIM: 800m free
Friday 3/12
SWIM: 1.25 miles with 1400m continous free. Awesome swim!
Saturday 3/13
RUN: 20.5 miles; 20 miles @ 7:53. Tougher course today, lots of hills. Some 8:30s on hills, but overall steady pace. Managed not to run any fast crazy miles. Hip felt great! Horrible weather, v cold and rainy, but I think it helped me to see that I can run in any kind of weather. Felt stronger than ever on hills!
Sunday 3/14
SWIM: 1 mile crawl
Total:
RUN: 43.5 miles
BIKE: 10 miles
SWIM: 3.75 miles
RUN: 8 miles with 3.2 speed; 1000m @ 6:06, 2000m @ 6:20, 1000m @ 6:08, 1000m @ 6:02
Felt good, a little pain in the adductor went away. Cut the run short (8 instead of 10) to give my body time to recover.
BIKE: 10 miles indoors
200abs, core, ITex.
Tuesday 3/9
SWIM: 1 mile in lieu of 5 miles recovery run
Great swim!
Wednesday 3/10
RUN: 10 miles with 2x3miles @ 6:05 and 6:04.
200abs, ITex, core.
Thursday 3/11
RUN: 5 miles easy @ 8:40, with 1.3miles hills @ 8:30, easy.
SWIM: 800m free
Friday 3/12
SWIM: 1.25 miles with 1400m continous free. Awesome swim!
Saturday 3/13
RUN: 20.5 miles; 20 miles @ 7:53. Tougher course today, lots of hills. Some 8:30s on hills, but overall steady pace. Managed not to run any fast crazy miles. Hip felt great! Horrible weather, v cold and rainy, but I think it helped me to see that I can run in any kind of weather. Felt stronger than ever on hills!
Sunday 3/14
SWIM: 1 mile crawl
Total:
RUN: 43.5 miles
BIKE: 10 miles
SWIM: 3.75 miles
Tuesday, March 2, 2010
Week7 3/1-3/8
Monday 3/1
RUN: speed; 10 miles W 6X1200m @ 6:01-6:15 (one was 6:22:(
Windy and rainy day. Felt strong!!!
Sauconies
Tuesday 3/2
RUN: recovery hills
4X 1.25 rolling hills with 1/2 rolling down and 1/2 rolling up; 8:10 and 7:50 average pace.
Felt strong but hungry. Nike frees rock!
ITex.
Wednesday, 3/3
RUN: 13 miles with 10@7:07.
Nike frees
Awesome run, felt strong. Stopped midway for a bathroom pit. Cool weather and snow.
50 3way lunges, side runs, backruns
200abs, 330 pushups, legs, core.
Thursday, 3/4
RUN: 5 miles easy @ 8:30
BIKE: 10 miles
ITex, core, 200abs
Friday, 3/5
SWIM: 1.25 miles
Failed at 24 laps, but plugged along.
Saturday, 3/6
RUN: 15 miles @ 7:33
Beautiful run, felt strong. Groin pain and adductor pain for part of the run, went away.
Iced and rolled. A little worries.
Sunday 3/7
SWIM: 1.25 miles with 24 laps nonstop (just a sip of water)
Iced groin and rolled a lot!
Total:
RUN: 48
BIKE: 10
SWIM: 2.5
ITex/core; 2 sessions, 200abs
RUN: speed; 10 miles W 6X1200m @ 6:01-6:15 (one was 6:22:(
Windy and rainy day. Felt strong!!!
Sauconies
Tuesday 3/2
RUN: recovery hills
4X 1.25 rolling hills with 1/2 rolling down and 1/2 rolling up; 8:10 and 7:50 average pace.
Felt strong but hungry. Nike frees rock!
ITex.
Wednesday, 3/3
RUN: 13 miles with 10@7:07.
Nike frees
Awesome run, felt strong. Stopped midway for a bathroom pit. Cool weather and snow.
50 3way lunges, side runs, backruns
200abs, 330 pushups, legs, core.
Thursday, 3/4
RUN: 5 miles easy @ 8:30
BIKE: 10 miles
ITex, core, 200abs
Friday, 3/5
SWIM: 1.25 miles
Failed at 24 laps, but plugged along.
Saturday, 3/6
RUN: 15 miles @ 7:33
Beautiful run, felt strong. Groin pain and adductor pain for part of the run, went away.
Iced and rolled. A little worries.
Sunday 3/7
SWIM: 1.25 miles with 24 laps nonstop (just a sip of water)
Iced groin and rolled a lot!
Total:
RUN: 48
BIKE: 10
SWIM: 2.5
ITex/core; 2 sessions, 200abs
Tuesday, February 23, 2010
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
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
Monday, February 15, 2010
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
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 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
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