HILL REPEATS

Plan:
2-mile w/u
6 x 75 second hill sprints w/ jogging recovery back down; 10 push ups and 20 crunches each time you get to the bottom
2-mile c/d

Got out as soon as I dropped kids at camp. Temp was 70F 60% humidity, another great sunny day.

Great workout, legs felt good, tho a bit heavy on the last .5mile of the c/d. But it was hot out there.

Did the Core6 workout immediately after the run, and then followed that up with Yoga for runners.

7 MILES @ 9:38 AVG PACE

Today marks the beginning of training week #8

Got out for my run after I got the kids off to camp. Woo Hoo schools out for summer:)!!

Hit the pavement around 11:30am, and the temp said 75F and 60% humidity, it was blue skies and sunny: GORGEOUS!! Decided to run my 4 mile loop backwards, and then add the 3mile pond route to it. It was great.

7 miles in 1::07:31 for an avg pace of 9:38

HR avg was 136 and cardiac drift: 157

According to my Garmin 305 my splits were:
M1-9:41 avg HR: 120 cardiac drift: 130 (all downhill)
M2-9:39 avg HR: 141 cardiac drift: 157 (all uphill)
M3-9:40 avg HR: 139 cardiac drift: 154 (flat to downhill)
M4-9:35 avg HR: 144 cardiac drift: 151 (gradual uphill)
M5-9:35 avg HR: 135 cardiac drift: 151 (flat to gradual uphill)
M6-9:12 avg HR: 137 cardiac drift: 147 (flat to downhill)
M7-9:12 avg HR: 139 cardiac drift: 144 (flat)

18 WEEKS TIL NYC, WEEKLY RECAP: 6/22-6/28, & REST DAY

18 Weeks til NYC. 7 weeks of training finished. I have not missed one day of training. Yeah, let the consistency continue!!!

Woke this morning around 7:30. Legs feel great. Had oatmeal and banana with O.N.E. coconut water, and will enjoy my day off/rest day!! Looks a bit cloudy out there but the plan is to hit the club for pool/beach.

WEEKLY RECAP: 6/22-6/28
Mon - 7mile recovery run @9:45pace
Tues - 6.68 track interval workout: 6 x 3min @8:00 w 2min jog recovery (15min w/u&c/d)
Wed - 6 mile recovery run @ 9:15 pace
Thurs - rest day
Fri - 12 mile long run (steady pace this time)
Sat - 5 mile recovery run @9:42 pace
Sun - rest day

Total miles for week #7 = 36.68

Saturday, June 27, 2009

I woke Saturday morning at 8:30, after going to bed at 9:30pm. Great/fantastic sleep. Legs felt great, no soreness. I had my coffee and heavy cream, and I also ate oatmeal and a banana, and had a O.N.E. coconut water with it, then about 10:20 I went out for my 5 mile recovery run. I decided to run totally by heart rate, and to keep it average of 132ish, legs felt really good/strong, and had no knee issues with the slower pace, and I completed the run in 48:30 with an overall pace of 9:42.

I had no knee ill affects today at all from the slower pace. I’m more convinced than ever the occasional achiness I’m feeling in my left knee is from sitting, not the running pace. Sitting in an upright position, or driving position.

The run went as follows according to my Garmin 305:
M1- 9:45 avgHR 122 - maxHR 144
M2- 9:40 avgHR 134 - maxHR 139
M3- 9:44 avgHR 136 - maxHR 147
M4- 9:42 avgHR 134 - maxHR 141
M5- 9:39 avgHR 135 - maxHR 146

Today’s run was not as hot/humid as Fridays. The legs felt really good/strong, and again, I had no knee pain at all. I did run with my water bottle filled with O.N.E. coconut water, 20oz, and I drank about half of it during the run, and finished the rest walking back up to my house. After I did the core workout and yoga, I took a 10min hot bath. Then I had lunch, which was a whole wheat bagel with tuna fish, and a 20oz Gatorade. Then we spent the day at the club in the hot sun, probably 1-5pm. I drank about 32oz of pelligrino during the afternoon, and also noshed on some almonds, probably 2oz worth. Then for dinner we had Greek, and I had the lemon/chicken soup, greek salad and the gyro. I followed dinner with Baskin Robbins again; same mint chocolate chip ice cream. Don’t worry I won’t make a habit of the ice cream. I hadn’t had it in years before Friday nights date night, and my girls were jealous that we went out for ice cream without them. Usually we take them out and Gregg and the girls splurge, but not me LOL. Went to sleep around 9pm.

Friday, June 26, 2009

Today's plan was supposed to be 12 miles in the progression that I had done last week. Miles 1-4 @9:00min pace, miles 5-10 @8:30 pace, miles 11-12 no slower than 8:00min pace.

I had a pretty good sleep Thursday into Friday morning. Woke at 8ish, and got my 8 year old off to school (my youngest was with me, as her school finished Tuesday, so I couldn’t run right awayL. I fed them, but I did not eat, other than my standard/staple coffee with heavy cream. Picked the oldest up from school at 10:45, and then waited for the babysitter to arrive who arrived around noon. She was supposed to be here at 11am.

I didn’t get out for my run till about 12:20, so it was a really bad move on my part not to eat first. I knew it, but I had to get out there. I didn’t just want to eat and then run. Since I was waiting for the babysitter to arrive, I didn’t know when she’d get there, since she was running late.

I don’t know if my not eating before the run, or not having enough to drink during the run, or if it was just the heat/humidity that did me in today, but I guess in the overall scheme, the run was still a good one, and I learned a thing or two.

I usually don’t eat before I run, and it works for me, but since it was so hot/humid and a 12 mile run, I think I learned not such a great thing to do on a long run. Unfortuneately, by the time I got out for my run, the rain had stopped, nada, nothing, not a drip and it was HOT. By the end of the run I was looking for sprinklers to jump in to. LOL. I would have run in the rain, but I was waiting on the babysitter. The downside of being a mom some times.

I also changed my route up a bit to add mileage to make it a full 12 miles loop. I didn’t want to do any repeat running, I wanted it to be one big loop. In so doing I added a couple of hills (the nature of my neighborhood). Not crazy hills, just not flat. But I LOVED the route and plan to do it again.

I did eat a Carb Boom vanilla/orange gel about 20min before my run, and then I had another one at mile 8. I also ran with my hand held water bottle that holds about 20oz of water, and ran out of water at about mile 9. Actually it was G2 mixed with water. I’d say, 15oz G2, 5oz water. At about mile 11 ½ I passed a pizza store, and ran in and they filled my bottle back up with cold water. I drank about 10oz of it immediately, and then at mile 11.5 I took a swig, and then at the end of the run, I pounded the rest.

After the run I drank 3 O.N.E. coconut waters, drank my EAS protein drink, and took a 7min ice bath. Then I had a whole wheat bagel with tuna fish, and a 20oz Gatorade. I definitely felt better/fine within 2hours. I also ate a handful of almonds (healthy fat).

At 6pm I had sushi for dinner and then Mint Chocolate Chip Ice cream from Baskin Robbins for dessert.

The run went as follows according to my Garmin 305:
M1- 9:00 avgHR 142 - maxHR 149
M2- 9:04 avgHR 150 - maxHR 155
M3- 9:06 avgHR 144 - maxHR 153
M4- 9:06 avgHR 147 - maxHR 156
M5- 9:13 avgHR 140 - maxHR 152
M6- 8:59 avgHR 146 - maxHR 160
M7- 9:12 avgHR 148 - maxHR 154
M8- 9:13 avgHR 147 - maxHR 152
M9- 9:09 avgHR 146 - maxHR 155
M10- 9:14 avgHR 149 - maxHR 151
M11- 9:29 avgHR 148 - maxHR 176
M12- 10:10 avgHR 128 - maxHR 141

Miles 11 and 12 are down hill, and my legs really hurt doing it this time. It was painful. My calves were cramping and the legs just didn’t want to move. This was the same hill that last Friday, I ran 7:30 and then 7:53 pace to finish, and today I couldn’t go faster than 9:29 and then 10:10 to finish.

But again a great run and a great learning experience.

Thursday, June 25, 2009

Total rest day today

6 MILE RECOVERY RUN @9:15 PACE

Originally plan was 6 miles @9:45 pace, but since my left knee was achy yesterday, coach and I talked about it, and decided to up the slow pace to 9:15. We're thinking that maybe the slower paces are changing my gait too much and I was getting a little discomfort in the knee. Again, never during a run, only afterwards if I was sitting in an upright position.

I find it funny that my slow pace (or comfortable pace) is now 9:15/mile. When I started running back on January 2, 2008, at this same avg HR (146), I was run/walking about a 17min pace. Wow, I've come a long way:)!! Just hoping that this faster pace, won't take it's toll on me, and will enable me to recover properly. Will monitor it and make sure there is no knee pain, and that I am taking each workout one day (or week) at a time:)!!

So, I got out the door at 9:51am, and did an out and back route of 3 out/3back for 6miles. Legs felt awesome. I kept to the 9:15pace and the left knee was not an issue at this pace at all. No pain before, during or after run today:)!! I kept an avg speed of 6.5 for each mile.

6 miles in 55:35 for an avg pace of 9:16

HR avg was 146 and cardiac drift: 156

According to my Garmin 305 my splits were:
M1-9:13 avg HR: 141 cardiac drift: 152
M2-9:17 avg HR: 149 cardiac drift: 156
M3-9:17 avg HR: 146 cardiac drift: 153
M4-9:23 (uphill) avg HR: 147 cardiac drift: 154
M5-9:12 avg HR: 148 cardiac drift: 155
M6-9:12 avg HR: 147 cardiac drift: 155

Just a great run. Looking forward to tmo's rest day:)!! It was hot and humid out there today, but it didn't affect my run:)!

Followed the run immediately with the Core Fun (10 core exercises) and Chaz's Yoga For Runner's. Still not great at stretching, but doing this yoga and the foam roller is definitely helping:)!!

INTERVAL WORKOUT AT THE TRACK

Plan: 15-minutes w/u @ 9:30/pace
6 x 3-minutes @ 8:00/pace w/ 2-minute jogging recovery (no slower than 10/pace)
15-minutes c/d @ 9:15/pace

Legs were a bit heavy when I woke this morning. Tho I did have great sleep:)!! But once I got to the track and started the workout, my legs felt awesome. My left knee did ache on the car ride home. Did not hurt at all while running. I don't think my legs like being in the upright sitting position for too long:( But I iced it as soon as I got home, and then it felt great again. Will monitor it!!

This was the first run with my brand new Garmin 305 and I LOVED it, so much more accurate than the 301, just wish I could get it to sync with BuckeyeOutdoors. Oh well, so close, but yet so far.

Here is the info that uploaded to my computer when I got home:

Total workout time: 1:00:00 Total mileage: 6.68 avg pace 8:58

15min w/u- @ 9:32 pace 1.58 miles (6.3-6.9mph) (HR avg133; Max146)

3min @8:02pace .37miles (7.5-9.2mph) (HR avg154; Max158)
2min jog recovery @9:43pace .21miles (6.2-7.4mph) (HR avg145; Max157)

3min @7:56pace .38miles (7.6-8.6mph) (HR avg153; Max159)
2min jog recovery @9:51pace .20miles (6.1-7.8mph) (HR avg145; Max157) had water

3min @8:06pace .37miles (7.4-9.2mph) (HR avg153; Max156)
2min jog recovery @9:44pace .21miles (6.2-7.6mph) (HR avg146; Max155)

3min @7:56pace .38miles (7.5-8.8mph) (HR avg154; Max159)
2min jog recovery @9:49pace .20miles (6.1-8.9mph) (HR avg151; Max160) had water

3min @7:55pace .38miles (7.6-10.1mph) (HR avg158; Max162)
2min jog recovery @9:54pace .20miles (6.1-7.9mph) (HR avg148; Max155) had water

3min @8:02pace .37miles (7.5-9.0mph) (HR avg156; Max159)
2min jog recovery @9:41pace .21miles (6.2-6.7mph) (HR avg147; Max154)

Then 15min cooldown @9:14pace, covered 1.62 miles (6.5-8.0mph) (HR avg146; Max 155)

Great workout. I put in where I stopped for water, which explains why my HR was higher during the jog recovery, because in order to maintain the no slower than 10min pace, I had to kick it in a bit, to catch up, after stopping at my water bottle and taking a couple of swigs. It was HOT and HUMID today:(!!

Followed above with the core 6 workout out. Felt great:)
Strength Core6
1-Min Planks 2sets
Bicycles 2sets of 25
Oblique crunches 2sets of 25
Crunches 1 set of 25
Hip Extensions 1 set of 25
Pushups 1 set of 20

7 MILES @ 9:45 PACE

Plan: Nothing Fancy; 9:45 pace (stay within +/- 10s)

Legs felt good, but I did feel a twinge above my left knee. Nothing serious, iced afterwards, and went away.

My last run w my Garmin301:

7 miles in 1:08:09 avg pace 9:44 (avg HR 140 Max HR 157)
According to my Garmin301 splits were:
M1-9:42 (avg HR 145 Max HR 152)
M2-9:45 (avg HR 144 Max HR 157)
M3-9:45 (avg HR 138 Max HR 151)
M4-9:42 (avg HR 143 Max HR 155)
M5-9:45 (avg HR 144 Max HR 153)
M6-9:45 (avg HR 130 Max HR 153)
M7-9:45 (avg HR 139 Max HR 150)

Followed the run with the Core Fun (10 core exercises) and Karen Fowler's Yoga for Runners

19 WEEKS TIL NYC, WEEKLY RECAP: 6/15-6/21, REST DAY

FIRST AND FOREMOST, HAPPY FATHER'S DAY TO ALL THE DADDY'S OUT THERE.

We got to sleep in today, which was awesome. My body feels better/rested and my legs feel great. Tho I pigged out at Outback last night celebrating Father's Day with my family. I ate a whole bloomin Onion by myself. BR/hubby still can't believe it. LOL

Well, one thing I am accomplishing, I have just completed 6 solid weeks of marathon training. WOO HOO:)!! Only 19 more to go!!

Weekly Recap: 6/15 thru 6/21:

Mon - 6 miles easy @ 9:35pace
Tues- 5.53 miles - 4 x 1 mile repeats w/ jog recovery & 1mile w/u & c/d
Wed- 6 mile recovery run @9:45pace
Thurs- rest day
Fri- 10 miles Long Run (w progressive paces)
Sat- 4 mile recovery run @9:30pace
Sun- rest day

Total miles for week #6 = 31.53

Week # 6 Officially completed Woo Hoo:)!!!!

June 20, 2009

4 Mile recovery run. Plan was to keep the pace @9:30

8:30am - I got out the door early, as the day was going to be rainy and busy & I wanted to get the run in before the rain hit:)!! Temp said 65F and it was cloudy, but the sun did pop out during the run for a bit.

Legs were a bit crampy/heavy the first mile, but then they loosened up.

4 miles in 38:17 avgHR 143 - MaxHR 183

Mile splits/HR as per my Garmin 301:

M1 - 9:35 (avgHR 145 - MaxHR 180)
M2 - 9:33 (avgHR 142 - MaxHR 168)
M3 - 9:34 (avgHR 140 - MaxHR 170)
M4 - 9:35 (avgHR 144 - MaxHR 183)

My heart rate was all over the place. Some due to spike, some due to humidity (it was hot), but I'm also guessing the body may not have recovered from yesterdays long run, plus it didn't help that I didn't get great sleep:(

I didn't get my Core Fun workout in till much later, as I had a meeting at our club for the Kids Camp this summer. So at 12:15, I did the core workout.
Knee Crunches 1set 20reps
Hip Lifts 1set 4reps
Standard Crunches 1set 20reps
Push Ups 1set 25reps
Push Ups 2nd set 25reps
Obliques Crunches 2 sets of 25
Heel Touches 2 sets 20 reps
Bicycles 2sets 20reps
Oblique Twists 0 0
Supermans 2sets 20 reps
1-Min Planks 2sets

LONG RUN - DONE WITH PROGRESSIVE SPEED

Thankfully weather held off for me today (even saw the sun briefly at the end of the run:). Temp said 65F. As soon as I got kids to school, I got myself ready for this run.

Plan for today was 10miles. 4 Easy (8:45 pace) 4 Moderat (8:15 pace) 2 Hard/Fast (No slower than 8 pace) I think my friend Bruce calls this kind of a run progression???

To be honest I was nervous to do this workout. I believed I could do it, but the pacing set by my coach had me a tad worried. Thankfully I trust/believe in him, and just let my legs feel it.

After the run I immediately did the Core6 workout. My legs were heavy, and definitely started to tighten up and get crampy. I followed the Core6 with yoga, foam roller, and then a 7min ice bath. After all that, legs felt great again:) Tho I can feel them tightening up as I sit here typing away. Must finish quick and foam roller again.

10 miles in 1:23:53 for an average pace of 8:23

Avg HR 160 Max HR 196

According to my Garmin301, my mile splits were:
M1-8:47 avg HR 149 max HR 183
M2-8:47 avg HR 173 max HR 188
M3-8:51 avg HR 156 max HR 178
M4-8:51 avg HR 157 max HR 165
M5-8:17 avg HR 171 max HR 188
M6-8:20 avg HR 159 max HR 178
M7-8:17 avg HR 162 max HR 168
M8-8:20 avg HR 162 max HR 168
M9-7:30(downhill) avg HR 158 max HR 166
M10-7:53 avg HR 163 max HR 196

Core6 workout was:
1-Min Planks 2sets
Bicycles - 2sets of 25
Oblique Crunches - 2 sets of 25
Crunches - 2 sets of 25
Hip Extensions - 2 sets of 25
Pushups - 1 set of 25

REST DAY, NO RUN

Thank God today is a rest day, as it has been POURING all day & the neighborhood is flooded. Hope it clears itself out by tomorrow's Long run:)!!

6 MILES EASY

Plan today was to run 6miles easy, sticking to a 9:45 pace (+/-10secs 9:40-9:50)

Didn't get out for my run till 1pm, as this morning my 8yo daughter had her moving up/graduation ceremony. I still can't believe she's going into 3rd grade. Seems like yesterday we brought her home from the hospital:(

Temp said 66F, and blue skies and sun (tho it didn't last long, by 5pm, sun went behind clouds as we are expecting 5-6 more days of rain Grrrrr).

Great run today. Legs felt kind of heavy at first, think they just needed to wake up, as I had sat through the ceremony, just before my run. Overall legs felt awesome:)

According to my Garmin301, mile splits were:
M1- 9:41
M2- 9:47
M3- 9:41
M4- 9:45
M5- 9:51
M6- 9:44

Pretty consistent, and within the range Josh said:)!!

I'm a little bummed I realized into the first mile that I forgot to put my HRM on. Been so long since I wore it, I have to train myself to wear it again. Make it apart of my running gear and put it on every run!!

I followed the run immediately with the Core Fun workout. No yoga, but will get back to doing that again too:)

MILE REPEATS ON THE TRACK

Plan for today was: .5mile w/u, then 4 x 1miles w 2min jog recovery in b/t, followed by .5 mile c/d. Basically I was told to push it so hard that I felt like I'd puke, or the way I felt in Saturdays race, sprinting up Cat Hill (for all you people who race in Central Park, YOU KNOW what I'm talking about LOL). and I was told to keep each mile within 5-10secs of each other.

Got to the track at 10:25, sun was peaking in and out of clouds, and it was breezy, so not hot. Did get hot during run, but workout felt awesome.

Did my .5mile w/u in 5:44, the proceeded to do the mile repeats. I set my Garmin 301 to interval workout, by distance and rest, for 4 laps. I've never done a track workout before, and was amazed how well the Garmin told me my pace. It was awesome (certainly helped that there we no trees around at all), and the 305 will be even better when it gets here.

This is the data that uploaded to my computer from the 301 when I got home:
M1- 7:25 (avg speed 8.1mph max speed 9.8mph and avg HR 153 Max HR 161
2min walk/rest - .21miles i jogged slowly this time (HR 142 Max HR 158)

M2- 7:23 (avg speed 8.1mph max speed 9.4mph and avg HR 159 Max HR 183
2min walk/rest -.13miles i jogged a little, mostly stood drinking catching my breath (HR 149 Max HR 169)

M3- 7:29 (avg speed 8.0mph max speed 9.8mph and avg HR 159 Max HR 169
2min walk/rest - 484.5 feet no jog, walked sucking wind, drinking (HR 140 Max HR 169)

M4- 7:31 (avg speed 8.0mph max speed 10.0mph and avg HR 161 Max HR 174
2min walk/rest -524.7 feet no jog, walked sucking wind, drinking (HR 137 Max HR 170)

Overall workout times are 4.53miles in 37:50
of that, I ran for 29:50 and covered 4miles and walked/rested 8min and covered .53miles

Ok, I didn't puke, but I definitely pushed, cause on the last mile I dry heaved, and some of my breakfast came up in my mouth. I know, too much information, but coach, you wanted to know LMAO.

I followed this workout immediately with the core 6 program, and OMG, I was SOOOO close to puking, but I did it.
Pushups 1 set of 20
Hip Extensions 1 set of 25
Crunches 1 set of 25
Oblique crunches 2sets of 25
Bicycles 2sets 25
1-Min Planks 2sets

My knee dropped to the floor on the 2nd set of planks, but I pushed thru it and got the plank form back and finished it out. OMG, what an awesome workout:)!!!

EASY 6 MILES

Plan: Nothing Fancy; 9:35 pace (stay within +/- 10s)

Legs felt awesome today. This time I actually wrote out the split times I wanted to hit, so I didn't have to deal with the Garmin301 pace bouncing BS. Helped alot, tho i CAN'T wait for the 305 to come in the mail:)!! Also, when it comes going to start tracking my HR again:) to make sure my hard days are HARD, and my easy days are easy.

According to my Garmin301 splits were:
M1- 9:25 (I go downhill at the beg)
M2- 9:15 (not sure what my prob was LOL)
M3- 9:30 (getting better)
M4- 9:37
M5- 9:39
M6- 9:41

Well, overall pretty consistent, so I'm happy:)! Plus it was hot out there, and I got out late today, cause there was stuff going on that I had to attend to in the a.m.

20 WEEKS TIL NYC, WEEKLY RECAP: 6/8-6/14, REST DAY

I woke today and my legs felt great. I expected to be sore, or at least a little sore after crushing my 10K yesterday. Hmmm... Does this mean I could have pushed harder? or just that I am conditioned enough and recover quickly? Strange. Maybe I've just learned something. Even when I don't think I can go any faster, maybe I should push a little harder anyway?? Hmm...

The sun finally came out around 1:30pm, so the family and I hit the club for some rays on the beach and a great BBQ with the in-laws. Fun times:)!!

Weekly recap: 6/8-6/14:
Mon- 6 miles easy
Tues- 3.55 miles - Hill sprints w/ jog recovery & 1mile w/u & c/d
Wed- 6 mile recovery run
Thurs- rest day
Fri- 4 miles easy
Sat- 10K race
Sun- rest day

Total miles for week #5 = 25.75

Week #5 training officially done:)!!

DASH TO 10K RACE RESULTS: NEW PR WOO HOO:)!!

I woke this morning at 5:15, did the usual pre-race rituals. I ate oatmeal with banana, had my coffee with heavy cream & DaVinci Vanilla syrup. I left at 6:30 am to drive into NYC. Today was a little different. I parked up on 99th bt Park & Madison because the race was starting on 102nd Street. I wasn't going in with anyone. Kind of lonely feeling, but I was meeting my friend Josh, who is coaching me to get me to NYC. I got to the Parking garage at 7:30, walked up to the starting area, and then did the normal stuff before the race started.

I totally was absorbed in the fact that I was running with Josh, that I forgot to put on my Garmin 301. Kind of freaked, then laughed and said I wasn't allowed to look at it any way, and kind of nice to race without it. I didn't even look at the clock when we crossed the start, so I had no idea how things were going, all I knew was that I was running the course faster than I had ever before. LOL

I ran this course once last year, July 08, and the race was called Park to Park, and I crossed the finish line at 54:38, thrilled at the time because that was a 10K PR for me back then. Today, the race is now called Dash to 10K, or something. LOL Today, I crossed the finish line at 50:10, crushing my previous course PR, by 4min and 28secs. WOO HOO:)

I'm waiting for Josh to send me my mile splits (as I didn't have my Garmin on), and to explain the course, and how we ran it, LMAO, as I was so focused, my mind is a blur as to how the course was and how I ran it. All I know is I pretty much stuck to his hip, tho a few times I did slow down, but pretty much ran next to him pacing me the whole way. So, I will post again, in another post, that stuff, but for now here are my official results for the nyrr website:

NYRR Dash 10K
Distance: 6.2 Miles
Date/Time: June 13, 2009, 9:00 am
Location: Central Park, NYC
Weather: 72 Degrees, 61% Humidity, Overcast

Sex/Age F44
Bib 3688
Overall Place 1140
Gender Place 206
AgePlace 13
FinishTime 50:10
Pace/Mile 8:05
AGTime 46:55
AGGenderPlace 99
AG % 64.6

Afterwards, hubby/BR411 said he wanted to get me a new running outfit because he was so proud of me, I said, what I'd really would like is a Garmin 305 to train for NYC because it catches the signal better. I really don't need any more running clothes. He said OK and ordered me the Garmin 305, should be here next week. WOO HOO:)!!! Thank you honey, I love you SOOO much:)!!

EASY SLOW 4 MILES

Very easy 4 miles today. Average pace was 10:05 Legs felt good.

Followed the run immediately with the Core Fun workout:

Knee Crunches 1set 20reps
Hip Lifts 1set 14reps
Standard Crunches 1set 20reps
Push Ups 1set 25reps
Push Ups 2nd set 20reps
Obliques Crunches 0 0
Heel Touches 2 sets 20 reps
Bicycles 2sets 20reps
Oblique Twists 0 0
Supermans 2sets 20 reps
1-Min Planks 2sets

And also got my 16min Yoga for runners by Karen Fowler in. Then I soaked in a hot bath tub.

Great workout, I'm ready to crush tomorrow's 10K

REST DAY & FIRST DEEP MASSAGE EVER:)!

Really enjoyed a great rest day doing nothing.

Had a fabulous 50min deep massage. Ouchie, but good ouchie:)! Then when I got home I followed it up with yoga for runners with Karen Fowler.

Totally ready for my 4mile easy run tomorrow in prep for my 10K race on Saturday.

6 MILE RECOVERY/MAINTENANCE RUN

Plan for today was 6 easy maintenance/recovery miles @ 9:45 pace +/-10 secs; meaning 9:40-9:50

Legs felt heavy again during this run. GRRRRR... Again, the Garmin pace was bouncing all over the place, so I decided to just run it, and see where it took me. I ran the pond run with the hills, and tho my legs felt heavy, I never got tired, and I felt like I could have run forever, and I ran the hill back up to my house.

6 miles in 1:00:10 (avg pace 10:01) Didn't hit the mark today:(

Splits according to my Garmin301:
M1- 9:50
M2- 9:55
M3- 10:10
M4- 10:09
M5- 9:50
M6- 10:16

So, grrrr with the splits. Again, the legs felt heavy, but I was never tired.

Followed the run immediately with the Core Fun workout:

Knee Crunches 1set 20reps
Hip Lifts 1set 9reps
Standard Crunches 1set 20reps
Push Ups 1set 25reps
Push Ups 2nd set 14reps
Obliques Crunches 0 0
Heel Touches 2 sets 20 reps
Bicycles 2sets 20reps
Oblique Twists 0 0
Supermans 2sets 20 reps
1-Min Planks 2sets

And also got my 16min Yoga for runners by Karen Fowler in.

I'm looking forward to having tomorrow off and doing NOTHING:)!!

INTERVAL WORKOUT

Plan for today was 1 mile w/u, then 6x60 hill sprint repeats, walk back down the hill, do 10pushups & 10crunches, (repeat 6x) followed by 1 mile c/d.

Though it was thundering & lightning & pouring out, I did my run outside. When push came to shove, I had no choice, TMs were all being used (I saw as I came from driving my youngest to school), and besides, I had NO CLUE how to do this workout on the TM. So, after whinning about the weather, for about 10min, and realizing that I was running out of time. I had to finish my run by 11:45am at the latest, as I had to take my 8yo to the dentist to get her 3 teeth pulled. The 2nd ones were already in, and the baby teeth wouldn't budge. LOL

So, I sucked it up and ran outside in the monsoon. YEAHHHHHHH and truth be told, it felt amazing:)!!

Contrary to yesterday when my legs felt a tad heavy, not so today at all. Not sure if that was because I had an extra step in my run, since it was pouring w thunder & lightning, or what, but legs really felt awesome today.

I may have run my w/u & c/d a tad too fast @ an 8:55pace, but it was pouring and I wanted to get it done. LOL Again, with each hill sprint my legs felt stronger (last time I tired at the end, not this time), and today I made it to the top with each 60 sec sprint. (Last time by the end I was only making it about 3/4 of the way). I did stop my watch after each hill sprint, as I walked back into my house to do the pu/crunches this time. I completed all the pushups and cruches. Today it just flowed. Felt great.

I followed this workout immediately with the Core Fun6 workout and then Yoga for runners by Karen Fowler.

Strength Core6:
1-Min Planks 2sets
Bicycles 2sets 25
Oblique crunches 2sets of 25
Crunches 1 set of 25
Hip Extensions 1 set of 25
Pushups 1 set of 20

This workout was great. Completed the whole thing. I left no time in between each set. Not sure if this was because I was in a hurry to get to the Dentist with my daughter, or if I'm just getting used to it. But I loved it:)!!!

And then I immediately did Karen Fowler's Yoga for runner's. The 20min workout. Felt great, and am really liking the stretching/flexibility benefits:)!! WooHoo

Just an awesome workout today. Ha, maybe it should rain/thunderstorm all the time... NOT:)!!

6 MILES HELD @9:35 PACE +/-10SECS

Start of Week #5 for NYC:)!!

Plan for today was 6miles easy @9:35 pace +/- 10secs; meaning 9:30-9:40

Run got delayed a tad, as the guys arrived to rip out our driveway. Still had plenty of time to get the run in comfortably, do the core workout immediately after, and then pick up my kids at school.

Run felt good today, though legs felt a tad heavy. Not sure if that is because I didn't eat. I did have 1/2 a bagel with peanut butter around 10am, but since my run got delayed I probably should have eaten something else. Oh well, live and learn.

Run as a whole went well. My average pace for the 6 miles was 9:44, not great. I didn't hit my splits today as well as I should have:( My Garmin was bouncing all over the place with the pace, as the trees are now in full bloom:( Oh well.

Mile splits according to my Garmin301:
M1- 9:30
M2- 9:41
m3- 9:40
M4- 10:00
M5- 9:37
M6- 9:58

I felt like I was running consistently, but the data above states otherwise:(

Interesting to see how my legs feel tomorrow, and how they respond to the hill sprint repeats planned for tomorrow. Time will tell. I still have the 10K time trial on Saturday, that will be run with my coach!!

Followed the run immediately with Core Fun workout:
Standard Crunches 1set 20reps
Hip Lifts 1set 20reps
Knee Crunches 1set 20reps
Push Ups 1set 20reps
Push Ups 2nd set 20reps
Obliques Crunches 1set 20reps
Heel Touches 2 sets 20 reps
Bicycles 2sets 20reps
Oblique Twists 0 0
Supermans 2sets 20 reps
1-Min Planks 2sets

Workout felt great. Really pushed it today. In the past I took a break between each set. Today I did them 1,2,3 BAM. Felt great. Man the planks are a killer but I held on till the end:)!!

21 WEEKS TIL NYC, WEEKLY RECAP: 6/1-6/7, REST DAY

Enjoyed my rest day:)! Woke, and legs/muscles felt great. Hung out with family in the morning watching the movie "Wally", pretty good flick. Then I soaked in a hot bath tub, and then I completed yogamazings Yoga for runners. A 20min yoga program for runners. I liked it & definitely feel doing these yoga programs are helping me with my flexibility:)! Then the family spent the day at the club in the pool & beach. Good times:)!!

WEEKLY RECAP 6-1-09 THRU 6-7-09
Mon- 4 miles easy at conversational pace
Tues - 6.38 miles- interval workout; 15min easy warmup, followed by 6x3min @8:30 pace with 2min recovery jog, followed by 15min @9:45pace
Wed - 5mile maintenance/recovery run
Thurs - Rest day
Fri - 10K Time Trial
Sat - 4 mile recovery run
Sun - rest day

Total miles for Week 4 = 25.58 miles

Week #4 of NYC training done!

4 MILE RECOVERY RUN

Plan for today was 4 mile recovery run, run at 10:00min pace; +/- 10secs, meaning 9:55-10:05.

Great day for a run. Just beautiful out there. Blue skies/sunny, temp said 63F. Ran with hubby this time around my usual pond run. Was nice having someone to talk to & reinforce the conversational pace:)!

4miles in 40:19 (avg pace 10:04/min)

According to my Garmin301 splits were:
M1- 10:11
M2- 10:08
M3- 9:54
M4 - 10:05

Legs felt really good. In the past, after a hard workout (and I would consider running yesterdays 10K time trial as hard, I would have taken at least 1 day if not 2 days off after because of being sore), not today, felt great and really enjoyed the recovery run:)

Followed workout immediatley with Core6 workout

Strength Core6:
1-Min Planks 2sets
Bicycles 2sets 25
Oblique crunches 2sets of 25
Crunches 1 set of 25
Hip Extensions 1 set of 25
Pushups 1 set of 20

WOOHOO!! Finally did Obliques. Since hubby was around I asked him to show me how to do them, and I did it. Yeah, now I know how to do them and can do them. Woo Hoo:)!!

After relaxing and a hot tub, did Karen Fowlers 16min yoga for runners. Felt great, and each time I do it it feels better and better:)!!

10K TIME TRIAL, CRUSHED MY PREVIOUS 10K PR WOOHOO:)!!

Plan for today was 10K time trial, and Josh said I was on my own on how to approach it. Well, woke at 7:30 (got to bed late the nite before, 11pm:( had to get kids ready for school. Both finished hw, bathed them both, and got them both breakfast. Not bad for a pre race ritual, LMAO

Dropped them at school @ 9:15, came back to my house, packed a bag (clothes to change into as it was raining out), and then headed over to the Cow Harbor 10K start in Northport.

Temp said 57F, and it was chilly and raining. Not hard, but a good mist for the whole race. I wore my long tank bra, but decided to wear my bright yellow long sleeve Brooks jacket on top, more for SAFETY, then to protect me from the rain.

The CowHarbor course can be dangerous on a good day, with traffic, but with the rain and clouds I wanted the drivers to see me from a mile away. So, while running I did get a tad warm, but was never winded, and never had to stop to walk. Yeah baby.

Last time I ran this course was Sept 08, and tho I PRd at 52:41 then, I did have to walk up James Street, NOT today:) tho it was my slower mile because of the hill, but I plugged along:)

Run felt really good, strange running a race all by yourself. Tho, every time I felt down or wanted to stop, I thought of my hubby (BR411), Josh and all my twitter/blog buddies, and just kept plugging along and found this amazing strength I never knew I had. It felt amazing.

Total time: 50:06 for an average pace of 8:04

My splits according to my Garmin301:
M1 - 7:46
M2- 9:07 (James Street hill)
M3- 8:11
M4- 7:09
M5- 9:27 (gradual incline on Waterside)
M6- 7:59
last .2 - 1:27

So tho I didn't break 51:00, which was my goal, I crushed my previous course record of 52:41, in sort of crappy conditions (cold & rainy, running all by myself:( But I have the Garmin data to prove I did it, and I will show Josh the Garmin on 6/13 when we run the Dash & Splash in Central Park, when he really puts me through the 10K Time Trial, his way. Can't wait:)!!!!!

Oh, btw, I did have the sushi last nite:) and no breakfast before I ran. Feeling really good:)!!! Post race had hot coffee.

Forgot to do the core workout right away, but I did get it done eventually lol

Strength Core Fun

Knee Crunches 1set 20reps

Hip Lifts 1set 12reps

Standard Crunches 1set 20reps

Push Ups 1set 25reps

Push Ups 2nd set 10reps

Obliques Crunches 0 0

Heel Touches 2 sets 20 reps

Bicycles 2sets 20reps

Oblique Twists 0 0

Supermans 2sets 20 reps

1-Min Planks 2sets

And also got my 16min Yoga for runners by Karen Fowler in. Woo Hoo, for a great day of exercise. BR411 even commented last night that he could feel my abs. YEAH:)!!

REST DAY

Rest day, though I did do a 16min yoga session, but pretty much took it easy today in preparation for my 10K time trial tomorrow. Please rain Gods, leave me a 52min window of no rain tomorrow morning, PLEASE????? lol

5 MILE RECOVERY RUN

Plan for today was 5miles of maintenance/recovery @ 10min miles (+/- 10secs; 9:55-10:05)

Weather was a tad fickle this morning. Looked like it was going to pour, but within 1/2mile sun came back out. Great run. Ran the run I ran last week, with the rolling hills. Legs felt really good and did not feel anything in my knees today:)!

Mile splits according to my Garmin301:
M1- 10:04
M2- 10:03
M3- 10:05
M4- 10:04
M5- 10:05 (this mile is all uphill)

Followed wo immediately with the core:)!!

Strength Core Fun
Knee Crunches 1set 20reps
Hip Lifts 1set 12reps
Standard Crunches 1set 20reps
Push Ups 1set 25reps
Push Ups 2nd set 10reps
Obliques Crunches 0 0
Heel Touches 2 sets 20 reps
Bicycles 2sets 20reps
Oblique Twists 0 0
Supermans 2sets 20 reps
1-Min Planks 2sets

Really felt it today, but it was a good feel and I finished it. Wow, really felt the 2nd set of planks, but I held on for the minute. WooHoo:)!!

INTERVAL WORKOUT

Great interval workout today. Plan called for 15min w/u, followed by 6 x 3min @8:30 paces then a 2min recovery jog, then a 15min cooldown at 9:45pace.

Got out there as soon as I dropped kids off at school, as the sky was turning black and I wanted to get the run in before the rain hit. Very humid out there, but felt ok during the run.Think the temp said 65F at start, and it was 70F at finish, but run felt fantastic. I did feel the knee a tad during the run parts, but nothing that hurt, and never had to stop. I did stretch big time when the run finished:)!!

I used my Garmins301s interval workout for the first time. WooHoo, it was awesome. Was nice not having to keep trap of this stuff in my head. LOL Set it for run for 3min, rest 2min, and ran my 8:30 pace for 3min, then did the jog recovery for the 2min. and set it for 6 sets. Nice.

Here is the info that uploaded to my computer when I got home:

Total workout time: 1:00:00 Total mileage: 6.32

15min w/u- 1.5 miles, 10min pace

set 1 - 8:37avgpace .35miles 10:29avgpace .19miles (recovery)
set 2 - 8:22avgpace .36miles 10:13avgpace .20miles (recovery)
set 3 - 8:30avgpace .35miles 9:52avgpace .20miles (recovery)
set 4 - 8:35avgpace .35miles 10:02avgpace .20miles (recovery)
set 5 - 8:20avgpace .36miles 9:45avgpace .21miles (recovery)
set 6 - 8:20avgpace .36miles 10:26avgpace .19miles (recovery)

Then 15min cooldown @9:45pace, covered 1.57 miles; avg pace of 9:34

Followed above with the core 6 workout out. Yes, done, felt great:)
Strength Core6
1-Min Planks 2sets
Bicycles 2sets 25
Oblique crunches 0
Crunches 1 set of 25
Hip Extensions 1 set of 25
Pushups 1 set of 20

Core workout felt great today. Still can`t do the obliques. Grrr.... But completed everything else. 2nd set of planks, with 5 seconds left, really felt it, but held on:) Pushups burned from 15 on, but I got all 20 done. Yes, girlie style, but I did it:)!!

4 EASY MILES AT CONVERSATIONAL PACE

Start of week #4, according to Josh, this will be an easy week.

Plan for today was 4 easy miles at 9:35 pace (+/- 10secs)

Temp today was gorgeous. A tad chilly running around the pond, but temp said 57F at the start & 59F at the end. I didn`t even break a sweat during todays run.

Legs/knees felt awesome. Really working hard to keep the pace slow.

4 Miles in 38:40 (avg pace of 9:35)

Mile splits according to my Garmin301:
M1- 9:41
M2 - 9:45
M3 - 9:38
M4 - 9:36

During M2 I met up with a buddy of mine, and the pace slowed a tad, but still within my mark, so ok. We ran for a mile and then he went on his way:)

Followed the run immediately with the assigned core workout. Fun stuff:)!! And then had my EAS carb control energy drink for recovery.

Strength Core Fun
Standard Crunches 1set 20reps
Hip Lifts 1set 12reps
Knee Crunches 1set 10reps
Push Ups 1set 25reps
Push Ups 2nd set 10reps
Obliques Crunches 0 0
Heel Touches 2 sets 20 reps
Bicycles 2sets 20reps
Oblique Twists 0 0
Supermans 2sets 20 reps
1-Min Planks 2sets, held them both this time for 60 secs. YEAHHHH

Very happy with my core workout today. I did a ton more today than I did last week. Still can`t do the obliques, but I know in time I will do them:)!! Only could do 12 Hip Lifts, and 10 Knee Crunches, but that`s 12 and 10 more than I could do last week:)!! Pushups were hard. Did 25 for the first set, and boy did they burn, but I did it. Could only do 10 for the 2nd set, but still good. Good burn. Good improvement from last week. Feeling stronger already:)!!