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
Monday, January 25, 2010
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
Tuesday, December 29, 2009
Boston training week 18
Monday, 12/28/09
RUN: 13.5 miles, 13@ 7:57 ; 7:4X if you eliminate mile 7.
Mile 1: 8:02
Mile 2: 7:57
Mile 3: 8:00
Mile 4: 8:01
Mile 5: 7:54
Mile 6: 7:59
Mile 7: 8:57 - this is where I stopped to give directions, and forgot to turn the Garmin off! Oops!
Mile 8: 7:36 - trying to make up for mile 7
Mile 9: 7:40
Mile 10: 7:55
Mile 11: 7:58
Mile 12: 7:49
Mile 13: 7:27
Solid run! Felt good
Route: Arlington bike path to center, 2 loops around Fresh Pond and back.
Shoes: Asics Gel K
ITexs
Tuesday 12/29/09
RUN (recovery): 5 miles @ 8:44, last mile on hills @ 8:18
Route: Heights to Center back on Gray.
Shoes: Addidas C
Notes: V cold day, face froze, coming up on Gray the wind was v strong, and slowed me down a lot. Love this route, though. Legs were sore yesterday, better today.
SWIM: .5 mile
200abs, 30 pushups, leg ex, IT ex.
Wednesday, 12/30/09
RUN (track): 8 miles, 3 warm up: 8:40, 8:30, 8:00, 3X1 @ 6:15, 6:19, 6:17 (was supposed to be 6:22) with 200 m RI; 2 miles cool down; 3 hill sprints.
Route: bike path, track
Shoes: Asics K
Notes; v cold temps, surprised with my mile repeats. I did have to push through as the wind was v strong 200/400m of the track.
IT ex, abs
Thursday 12/31/09
SWIM: 2 hours and play; 1 mile?
Friday, 01/01/10
8 miles easy
Saturday, 01/02/10
Rest (sick)
Sunday, 01/03/10
RUN: 6 miles w/ 4x800m intervals @ 6:10.
BIKE: 10 miles
T:
RUN: 40.5 miles
BIKE: 10 miles
SWIM: 1.5 miles
RUN: 13.5 miles, 13@ 7:57 ; 7:4X if you eliminate mile 7.
Mile 1: 8:02
Mile 2: 7:57
Mile 3: 8:00
Mile 4: 8:01
Mile 5: 7:54
Mile 6: 7:59
Mile 7: 8:57 - this is where I stopped to give directions, and forgot to turn the Garmin off! Oops!
Mile 8: 7:36 - trying to make up for mile 7
Mile 9: 7:40
Mile 10: 7:55
Mile 11: 7:58
Mile 12: 7:49
Mile 13: 7:27
Solid run! Felt good
Route: Arlington bike path to center, 2 loops around Fresh Pond and back.
Shoes: Asics Gel K
ITexs
Tuesday 12/29/09
RUN (recovery): 5 miles @ 8:44, last mile on hills @ 8:18
Route: Heights to Center back on Gray.
Shoes: Addidas C
Notes: V cold day, face froze, coming up on Gray the wind was v strong, and slowed me down a lot. Love this route, though. Legs were sore yesterday, better today.
SWIM: .5 mile
200abs, 30 pushups, leg ex, IT ex.
Wednesday, 12/30/09
RUN (track): 8 miles, 3 warm up: 8:40, 8:30, 8:00, 3X1 @ 6:15, 6:19, 6:17 (was supposed to be 6:22) with 200 m RI; 2 miles cool down; 3 hill sprints.
Route: bike path, track
Shoes: Asics K
Notes; v cold temps, surprised with my mile repeats. I did have to push through as the wind was v strong 200/400m of the track.
IT ex, abs
Thursday 12/31/09
SWIM: 2 hours and play; 1 mile?
Friday, 01/01/10
8 miles easy
Saturday, 01/02/10
Rest (sick)
Sunday, 01/03/10
RUN: 6 miles w/ 4x800m intervals @ 6:10.
BIKE: 10 miles
T:
RUN: 40.5 miles
BIKE: 10 miles
SWIM: 1.5 miles
Tuesday, December 22, 2009
12/21-12/28
Monday, 12/21
RUN: 8.75 miles
7.5 @ 7:45 with 3 or so fast miles 7:11, 7:30, 7:44.
.25 up Wallaston street, .25 down (8:30, the up part 9:12); v steep hill!
.75 warm up/cool down
Total: 4 hills
Shoes: Addidas C
Route: Arlington to Alewife and back.
Very cold, strong wind on the way back, almost lost my ballance a couple of times.
Core/strength: 30 min, legs weights, 200abs, 30 push ups, planks.
Rolled.
ITex
Tuesday, 12/22
SWIM: 1 mile (3/4 mile free style)
RUN: 5 miles recovery @ 8:40, with 1 mile of rolling steep hills with overall increased ellevation @ 8:30.
Shoes: Addidas C
Route: Arlington to TJoes, back Arlington, to Alewife, on Pleasant Street, up on Gray.
Cold temps, a bit of wind, pleasant run. Love the hills.
ITex
Wednesday, 12/23
RUN: 8.75 miles
7 @ 7:45, with 8:30, 8:00, 7:55, 7:55, 7:32, 7:20, 6:55, warm up and cool down
Shoes: Asics K
Route: Arlington to Lexington toward Bedford
Very cold run, legs felt glycogen depleted. Decided to take it easy but at mile 4.5 saw a fast gal in front of me and kept on her tail.
ITex
200abs
30 push-ups, planks
Thursday, 12/24
SWIM: 1 mile
Friday, 12/25
RUN: 5 miles easy
Shoes: Adidas C
Route: bike path toward lexington
Saturday, 12/26
RUN: 10 miles, 9@ 8:11, last mile cool off with hill bounds and lunges.
Shoes: Asics K
Route: bike path toward Bedford
Note: Met a friend and ran with her slowly for 2 miles (9-10 min miles). Picked up the pace after, and ran last 2 miles @ 7:35 and 7:30. Legs felt week. Probably my body getting used to running 5 times/week. I am thinking off eliminating the recovery runs and biking instead every 3 weeks or so. Will see.
IT ex
Sunday, 12/27
SWIM: 1 mile; first 800m continous free style ever!
Total:
RUN:37.5 miles
BIKE: 0 miles
SWIM: 3 miles
RUN: 8.75 miles
7.5 @ 7:45 with 3 or so fast miles 7:11, 7:30, 7:44.
.25 up Wallaston street, .25 down (8:30, the up part 9:12); v steep hill!
.75 warm up/cool down
Total: 4 hills
Shoes: Addidas C
Route: Arlington to Alewife and back.
Very cold, strong wind on the way back, almost lost my ballance a couple of times.
Core/strength: 30 min, legs weights, 200abs, 30 push ups, planks.
Rolled.
ITex
Tuesday, 12/22
SWIM: 1 mile (3/4 mile free style)
RUN: 5 miles recovery @ 8:40, with 1 mile of rolling steep hills with overall increased ellevation @ 8:30.
Shoes: Addidas C
Route: Arlington to TJoes, back Arlington, to Alewife, on Pleasant Street, up on Gray.
Cold temps, a bit of wind, pleasant run. Love the hills.
ITex
Wednesday, 12/23
RUN: 8.75 miles
7 @ 7:45, with 8:30, 8:00, 7:55, 7:55, 7:32, 7:20, 6:55, warm up and cool down
Shoes: Asics K
Route: Arlington to Lexington toward Bedford
Very cold run, legs felt glycogen depleted. Decided to take it easy but at mile 4.5 saw a fast gal in front of me and kept on her tail.
ITex
200abs
30 push-ups, planks
Thursday, 12/24
SWIM: 1 mile
Friday, 12/25
RUN: 5 miles easy
Shoes: Adidas C
Route: bike path toward lexington
Saturday, 12/26
RUN: 10 miles, 9@ 8:11, last mile cool off with hill bounds and lunges.
Shoes: Asics K
Route: bike path toward Bedford
Note: Met a friend and ran with her slowly for 2 miles (9-10 min miles). Picked up the pace after, and ran last 2 miles @ 7:35 and 7:30. Legs felt week. Probably my body getting used to running 5 times/week. I am thinking off eliminating the recovery runs and biking instead every 3 weeks or so. Will see.
IT ex
Sunday, 12/27
SWIM: 1 mile; first 800m continous free style ever!
Total:
RUN:37.5 miles
BIKE: 0 miles
SWIM: 3 miles
Monday, December 14, 2009
12/14-12/21
Monday, 12/14
RUN: 8 miles
8:27; 8:16; 8:06; 7:53; 7:20; 7:02; 6:47 (average 7:43); 1 cool down mile; 3 hill repeats (steep, short)
ITex.
Shoes: Adidas S.
Noted: good run, felt strong; slippery so had to stop a few times and walk.
Tuesday, 12/15
RUN: 5 miles recovery @ 8:35 (8:46, 8:41, 8:40, 8:44, 8:21 -last one on hills)
Shoes: Adidas S. ; goal rec pace is 8:45-9:45
Notes: ran last 1.5 miles on Gray street up rolling steep hills. Kept pace @ 8:30 but effort felt more like 7:00pace.
BIKE: 30 min (10 miles) spinning (legs felt tired)
Wednesday, 12/16
RUN: 8 miles: 7 miles @ 7:28 (8:23, 8:02, 7:43, 7:34, 6:57, 6:58, 6:39) with a few secs break every 2 or 1 mile. One cool down mile with 3 hill sprints
Notes: Legs felt week, it took a while to get my legs warmed up. Cold and windy.
Shoes: Asics Kayano's newer
200abs, legs, core
Thursday, 12/17
RUN: 5 miles recovery (Garmin did not work)
Notes: v cold, face froze, legs felt great, did 3 hill sprints.
Shoes: Adidas S
BIKE: 30 min (10 miles) with 1x3min hard
Friday, 12/18
SWIM: 1.25 miles with 1 mile free style
Saturday, 12/19
RUN: 14 miles, 13 @ 8:11; 1 mile warm up/cool down; 3 @ 7:45, 7:30, 7:14.
Notes: v cold, cold weather urticaria, felt strong, nice to have company.
Shoes: Asics K newer.
Sunday, 12/20
BIKE: 50 minutes (18 miles)
Notes: snow storm, could not swim:(
Total:
RUN: 40 miles
BIKE: 38 miles
SWIM: 1.25
RUN: 8 miles
8:27; 8:16; 8:06; 7:53; 7:20; 7:02; 6:47 (average 7:43); 1 cool down mile; 3 hill repeats (steep, short)
ITex.
Shoes: Adidas S.
Noted: good run, felt strong; slippery so had to stop a few times and walk.
Tuesday, 12/15
RUN: 5 miles recovery @ 8:35 (8:46, 8:41, 8:40, 8:44, 8:21 -last one on hills)
Shoes: Adidas S. ; goal rec pace is 8:45-9:45
Notes: ran last 1.5 miles on Gray street up rolling steep hills. Kept pace @ 8:30 but effort felt more like 7:00pace.
BIKE: 30 min (10 miles) spinning (legs felt tired)
Wednesday, 12/16
RUN: 8 miles: 7 miles @ 7:28 (8:23, 8:02, 7:43, 7:34, 6:57, 6:58, 6:39) with a few secs break every 2 or 1 mile. One cool down mile with 3 hill sprints
Notes: Legs felt week, it took a while to get my legs warmed up. Cold and windy.
Shoes: Asics Kayano's newer
200abs, legs, core
Thursday, 12/17
RUN: 5 miles recovery (Garmin did not work)
Notes: v cold, face froze, legs felt great, did 3 hill sprints.
Shoes: Adidas S
BIKE: 30 min (10 miles) with 1x3min hard
Friday, 12/18
SWIM: 1.25 miles with 1 mile free style
Saturday, 12/19
RUN: 14 miles, 13 @ 8:11; 1 mile warm up/cool down; 3 @ 7:45, 7:30, 7:14.
Notes: v cold, cold weather urticaria, felt strong, nice to have company.
Shoes: Asics K newer.
Sunday, 12/20
BIKE: 50 minutes (18 miles)
Notes: snow storm, could not swim:(
Total:
RUN: 40 miles
BIKE: 38 miles
SWIM: 1.25
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