Boston week 3, 3/29-4/3

Monday 3/29/10
RUN: 10 miles with 8X800m @ 5:53-6:02 pace, 1 mile @ 7:34, warm up and cool down.
200abs, ITex, core, 30 push-ups, 50 lunges, side and back runs.
Asics GK
Rainy run. It was warm when I started, then it got cold and rain became sleet. Felt very strong during the run, legs are finally recovered after the half marathon. Added a MP mile after the track repeats, and it was not hard. Felt some pain in the R hill, and some tightness on the R side of the R calf, but it went away after the first mile.

Tuesday 3/30/10
RUN: 5 easy (no Garmin, but ran faster due to rain)
Rainy run, pouring, cold, yucky! Heel hurt a bit, but no longer after a couple of miles. Figured out tapering, hew!
BIKE: 10 miles fast, spin (30 min)

Wednesday 3/31/10
RUN: 10.5 miles with 5@ 7:04, with 3 hills (small) in the 5 miles. Then Gray street hills at the end of the run.
Asics GK
Legs felt tired, particularly at the end.
200abs, ITex, 30 push ups, core, leg weights.

Thursday 4/1/10
RUN: 5 easy, no Garmin.
Asics GK
Nice run, a little heel pain.
SWIM: 1 mile with 4X100m @ 2:05-2:15, 8X50m @ 55-60sec.

Friday 4/2/10

SWIM: 1 mile in 36 min!

Awesome!

Saturday 4/3/10

RUN: 22 miles, 15@ 7:37, 3 miles at hills at the end @ 8:35.

Hot temps (73), felt sick and weak, struggled a lot. Ran 17.5, walked 1.5, and ran 3 miles hills pm (79 degrees) with Chris. Worried about a hot Boston!

Sunday 4/4/10

BIKE: 20 miles on trainer, easy.

Total:

RUN: 52.5 miles

SWIM: 2 miles

BIKE: 20 miles

Boston week 4, 3/22-3/29

Monday 3/22/10
RUN: easy;
10 miles @ 8:30
Recovery after the race. Felt slow, but was OK with that. No pain.
Sauconies
ITex, 200abs, core, legs, weights

Tuesday 3/23/10
RUN: 7 miles with 10X400m @ 5:45-6:00min/mile
30push ups;
ITex

Wednesday 3/24/10
RUN: 7 miles with 1.25 hills @ 8:30 (progressive, from 9 down).
Legs still a little heavy from the race, but kept the pace down and easy. great day.
200abs, IT streches, 30 push-ups and planks.

Thursday 3/25/10
RUN: 10 miles with 8@ 7:24 with 2 hills.
Felt hard, but manageable.
Asics Gels
BIKE: 10 miles with intervals.
ITex, 200abs, legs, core.

Friday 3/26/10
SWIM: 1.25; 400m @ 9:30 benchmark, not all out

Saturday 3/27/10
RUN: 20 miles @ 7:34; 2:31:02
Boston course. Chilly but great day. felt strong except the first few miles. V hilly course!

Sunday 3/28/10
SWIM: 1.25 miles; my first continuous mile of free style!

Total:
RUN: 54 miles
BIKE: 10 miles
SWIM: 2.5 miles

Boston week 5, 3/15-3/21

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

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

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

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