Monday 4/5 - 20 min Yoga for Runners and 35 minutes of abs and strength. Didn't have much soreness from the 19.25 miles the day before.
Tuesday 4/6 - 5.05 miles, 45:20, 8:59 pace. Did 6 hill repeats during the 2nd mile. Felt good. 15 minutes of strength.
Wednesday 4/7 - 45 min strength and intense foam rolling
Thursday 4/8 - 7 miles, 1:03:40, 9:06 pace. I ran the first 6 miles outside and then headed inside to my apartment's gym due to gastro issues. Bad move, the treadmill just aggravates my calf way too much, so instead of doing 4 on the TM and getting a total of 10 for the day, I only did 7.
Friday 4/9 - rest day!
Saturday 4/10 - 10.6 miles, 1:39:30, 9:24 pace. I dropped my Garmin on the sidewalk during the 3rd mile and it crapped out on me. Damn. I was improvising the route too and shooting for 10, so I'm glad I knew enough landmarks and the mileage from my apartment for them, so I got over 10 miles. I bought a new Garmin 310XT that afternoon. 60 min of power yoga and 20 min abs and strength in the evening.
Sunday 4/11 - 20.4 miles, 3:15:28, 9:35 pace. I felt decent during this long run. Headed out and it was overcast and pretty warm. I tackled about 4 hills in the first 5 miles and was feeling good. My foot had a nagging pain near the toes for most of the run though and I'm really hoping it's nothing like a stress fracture. I got down to the beach around 8 miles, ran about 2.25 miles out, stopped at CVS to buy a water to refill mine and the person in front of me had like grocery shopped in CVS and spent 100 dollars and took forever! That was an unexpectedly long break. Headed back down the beach, and then repeated the beach route again for mileage. I realized I had run a little more along the beach than needed when I got to my turn off spot with about 3 miles left, when the spot is 3.25 miles from home. Oh well, I'd run more. So I just ran until I got to the store past my apartment where I buy gatorade and that was 20.4 miles.
I feel awful though, my brother called twice during my run and I didn't answer because the number was weird. I rarely ever get to talk to him because he's stationed overseas (Marines) and I missed his calls. I want to cry because I really miss him and would have liked to talk to him. Ugh. I hope I get a call again soon.
Total miles: 43.1 miles, 6 hours and 44 minutes of running, 9:23 average pace
3 hours and 15 minutes yoga, strength and abs
Showing posts with label weekly recap. Show all posts
Showing posts with label weekly recap. Show all posts
Sunday, April 11, 2010
Sunday, April 4, 2010
Weekly Recap 3/29 - 4/4
Monday, 3/29 - 4 mile recovery run on the treadmill. 40:05, 10:02 min/mile. Felt good.
Tuesday 3/30 - Abs. Just a quick workout.
Wednesday 3/31 - A little bit of strength training.
Thursday 4/1 - 9 miles, outside. Gorgeous evening. Ran along the beach which was so nice. 1:20:56, 9:00 min/mile. Did some strength training too.
Friday 4/2 - rest day.
Saturday 4/3 - 9 miles at MP. Started out too fast, didn't eat before my run so I bonked ugh. Really had to push myself to finish but I did it. The last 3 miles weren't at MP though unfortunately. 1:19:26, 8:50 min/mile.
Sunday 4/4 - 19.3 miles. I was determined to have a negative split on this run and to feel strong through out after yesterday's run. I got up at 5:20, had a piece of brown rice toast w/ pb and got ready. Headed out at 6, ran 9 miles at around 9:50 min/mile pace, stopped back at my house to switch water bottles and pee quickly at 9.75 miles and then headed out for the rest. I had 1 bottle of propel/nuun for the first 9.75 miles, then had a GU roctane during my pit stop. Brought another bottle of propel/nuun for the next 9.25 miles and had a pack of sprots beans between 14-16 miles. The second half of the run averaged about 9:25 pace with the 19th mile being sub 9. I felt so good and strong. When I was done, I felt soooo accomplished. It's my longest run yet! 3:05:00, 9:37 min/mile.
Weekly mileage: 41.3 miles, 9:21 min/mile average pace
Tuesday 3/30 - Abs. Just a quick workout.
Wednesday 3/31 - A little bit of strength training.
Thursday 4/1 - 9 miles, outside. Gorgeous evening. Ran along the beach which was so nice. 1:20:56, 9:00 min/mile. Did some strength training too.
Friday 4/2 - rest day.
Saturday 4/3 - 9 miles at MP. Started out too fast, didn't eat before my run so I bonked ugh. Really had to push myself to finish but I did it. The last 3 miles weren't at MP though unfortunately. 1:19:26, 8:50 min/mile.
Sunday 4/4 - 19.3 miles. I was determined to have a negative split on this run and to feel strong through out after yesterday's run. I got up at 5:20, had a piece of brown rice toast w/ pb and got ready. Headed out at 6, ran 9 miles at around 9:50 min/mile pace, stopped back at my house to switch water bottles and pee quickly at 9.75 miles and then headed out for the rest. I had 1 bottle of propel/nuun for the first 9.75 miles, then had a GU roctane during my pit stop. Brought another bottle of propel/nuun for the next 9.25 miles and had a pack of sprots beans between 14-16 miles. The second half of the run averaged about 9:25 pace with the 19th mile being sub 9. I felt so good and strong. When I was done, I felt soooo accomplished. It's my longest run yet! 3:05:00, 9:37 min/mile.
Weekly mileage: 41.3 miles, 9:21 min/mile average pace
Sunday, March 28, 2010
Weekly Recap 3/22 - 3/28
I've been so busy with work the past few weeks and haven't been up to writing. I'm basically going to start just doing weekly recaps for myself and race reports when I race on this blog as I lack the energy/time to do much else these days but I'd like to have weekly recaps to go back and analyze for myself.
3/22 - Rest Day. Should have biked and lifted but I was too exhausted and still recovering from the week of work before as I had stayed at work until 10pm 3 times that week.
3/23 - 4.07 miles, 34:07, 8:24 pace. I felt amazing on this run and it just went so well. It was in the pouring rain and I actually love running in the rain, I find it fun and love hopping over puddles etc ... I also did Runner's World Never Get Hurt program, core work and foam rolling after my run.
3/24 - Rest Day. Left work early as I wasn't feeling well and came home and fell asleep until 7:30pm. Too exhausted to work out.
3/25 - 9 miles, 1:18:55, 8:47 pace. Nice run, gorgeous weather. I had a little foot numbness and tight calves but felt good overall. A little faster than my usual mid week runs but it wasn't bad.
3/26 - Rest Day.
3/27 - 9.2 miles. I had signed up for Tall Mom's Virtual Race, so I decided to do a 5K time trial in the middle of this run. Ugh, bad idea, it did not go well. I warmed up for 3 miles and then set my Garmin for a 5K, finishing in 24 minutes. I started out and just wasn't in the right mindset. I can't race unless I'm actually at a race. I finished in 25:34 8:13 pace, which is barely faster than my HMP but oh well. Overall, 9.2 miles, 1:21:35, 8:55 pace. It was cold out this morning too and I wasn't happy about that as I had put most of my winter running gear away and had to pull some of it out.
3/28 - 11.4 miles, 1:42:51, 9:02 pace. Awful run. I was supposed to do 12 but talked myself into 11.4. I felt awful, so tired. I can't believe my pace was 9 min miles, I felt like I was moving so slowly. But it's done and now it's time for stretching, a smoothie and an ice bath.
Weekly mileage: 33.6 miles
March mileage: 129.7 miles (I have one more March run)
2010 mileage: 352.3 miles
3/22 - Rest Day. Should have biked and lifted but I was too exhausted and still recovering from the week of work before as I had stayed at work until 10pm 3 times that week.
3/23 - 4.07 miles, 34:07, 8:24 pace. I felt amazing on this run and it just went so well. It was in the pouring rain and I actually love running in the rain, I find it fun and love hopping over puddles etc ... I also did Runner's World Never Get Hurt program, core work and foam rolling after my run.
3/24 - Rest Day. Left work early as I wasn't feeling well and came home and fell asleep until 7:30pm. Too exhausted to work out.
3/25 - 9 miles, 1:18:55, 8:47 pace. Nice run, gorgeous weather. I had a little foot numbness and tight calves but felt good overall. A little faster than my usual mid week runs but it wasn't bad.
3/26 - Rest Day.
3/27 - 9.2 miles. I had signed up for Tall Mom's Virtual Race, so I decided to do a 5K time trial in the middle of this run. Ugh, bad idea, it did not go well. I warmed up for 3 miles and then set my Garmin for a 5K, finishing in 24 minutes. I started out and just wasn't in the right mindset. I can't race unless I'm actually at a race. I finished in 25:34 8:13 pace, which is barely faster than my HMP but oh well. Overall, 9.2 miles, 1:21:35, 8:55 pace. It was cold out this morning too and I wasn't happy about that as I had put most of my winter running gear away and had to pull some of it out.
3/28 - 11.4 miles, 1:42:51, 9:02 pace. Awful run. I was supposed to do 12 but talked myself into 11.4. I felt awful, so tired. I can't believe my pace was 9 min miles, I felt like I was moving so slowly. But it's done and now it's time for stretching, a smoothie and an ice bath.
Weekly mileage: 33.6 miles
March mileage: 129.7 miles (I have one more March run)
2010 mileage: 352.3 miles
Sunday, February 21, 2010
2/15 Training Week
This week was my second to last week of training before my Half Marathon (2/28) next weekend! It went really well overall and I'm feeling confident. I'm working on my goals for the Half and will update this week once I decide on them. I've looked at the 10 day weather forecast and it's not looking good, so I'm hoping that changes!
Here's a recap of this week
2/15 - 15.04 mile run 2:23:18 (9:32min/mile) - recapped in previous post
2/16 - Lifting Day - 10 minutes on the stationary bike to warm up. Followed by: 2x12 squats (25lbs). 2x12 pushups. 2x12 dumbell rows (25lbs). 2x12 step ups (20lbs). 2x10 prone jacknife. Also did Week 3 Day 1 of hundred pushup challenge - pushup sets of 14, 18, 14, 14, 27.
2/17 - 3 mile run 27:40 (9:14 min/mile) on the treadmill, not a great run because I hate the treadmill but it got done. 20 minutes of foam rolling, using The Stick and a tennis ball for some spots.
2/18 - 5.10 mile tempo run 45:00 (8:50 min/mile), Mile 1 was warmup followed by Mile 2: 8:34, Mile 3: 8:27 and Mile 4: 8:08 and then cooldown for 1.1 miles. Not bad, felt pretty good increasing the speed each mile. I just wanted to get a feel for Half Marathon (8:15-8:20) pace.
2/19 - Rest day. Went out for Happy Hour after work to see a friend who is moving to CA this weekend. Then came home and crashed. I was exhausted.
2/20 - 5.20 mile run 46:17 (8:55min/mile). Nice easy run. Spent two miles trying to pass another runner in front of me and finally did and stayed ahead :). I needed something to focus on since my heart wasn't really in the run for some reason.
2/21 - 11 mile longish run 1:42:38 (9:20min/mile). Really good last long run before the Half. I ran down to the beach, which was soooo windy but the sun was out so it wasn't bad. I started in capris, a short sleeve tee, new lululemon arm warmers and my Brooks jacket. I had my Brooks jacket off for about half of the run though when I was out of the wind. I ran the last mile in 8:06 as I decided to see if I would be okay for half marathon pace at that time and it felt great. My last mile includes a decent sized hill too.
Week: 39.3 miles 6:04:54 time spent running.
I hope my good feeling carries into next weeks half!
Here's a recap of this week
2/15 - 15.04 mile run 2:23:18 (9:32min/mile) - recapped in previous post
2/16 - Lifting Day - 10 minutes on the stationary bike to warm up. Followed by: 2x12 squats (25lbs). 2x12 pushups. 2x12 dumbell rows (25lbs). 2x12 step ups (20lbs). 2x10 prone jacknife. Also did Week 3 Day 1 of hundred pushup challenge - pushup sets of 14, 18, 14, 14, 27.
2/17 - 3 mile run 27:40 (9:14 min/mile) on the treadmill, not a great run because I hate the treadmill but it got done. 20 minutes of foam rolling, using The Stick and a tennis ball for some spots.
2/18 - 5.10 mile tempo run 45:00 (8:50 min/mile), Mile 1 was warmup followed by Mile 2: 8:34, Mile 3: 8:27 and Mile 4: 8:08 and then cooldown for 1.1 miles. Not bad, felt pretty good increasing the speed each mile. I just wanted to get a feel for Half Marathon (8:15-8:20) pace.
2/19 - Rest day. Went out for Happy Hour after work to see a friend who is moving to CA this weekend. Then came home and crashed. I was exhausted.
2/20 - 5.20 mile run 46:17 (8:55min/mile). Nice easy run. Spent two miles trying to pass another runner in front of me and finally did and stayed ahead :). I needed something to focus on since my heart wasn't really in the run for some reason.
2/21 - 11 mile longish run 1:42:38 (9:20min/mile). Really good last long run before the Half. I ran down to the beach, which was soooo windy but the sun was out so it wasn't bad. I started in capris, a short sleeve tee, new lululemon arm warmers and my Brooks jacket. I had my Brooks jacket off for about half of the run though when I was out of the wind. I ran the last mile in 8:06 as I decided to see if I would be okay for half marathon pace at that time and it felt great. My last mile includes a decent sized hill too.
Week: 39.3 miles 6:04:54 time spent running.
I hope my good feeling carries into next weeks half!
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