16 MILE LONG RUN @9:05 AVG PACE

Plan:
3@9:00,
10@8:30
then 3 No slower than 8:10

Legs felt good today, I was ready for this run!! But man the 97% humidity sucked big time!! But got it done, it's over, ready for my next run!! I ate oatmeal/banana, and had my coconut water about 45 before the run. & 30min before the run, I downed a gel. During the run I drank gatorade at miles 3, 5, 7w/gel, 9, 11, 12w/gel, 13 and then rotated water/gatorade for miles 14,15&16. Ok, truth be told, I am SO glad this run is over. Ouch, it hurt, but a different hurt than before.

16 miles in 2:25:26 (avg pace 9:05) Avg HR 149 Cardiac Drift: 178

Garmin showed these as my splits:
M1-9:12 Avg HR 152 Cardiac Drift: 152
M2-9:19 Avg HR 146 Cardiac Drift: 178
M3-9:23 Avg HR 152 Cardiac Drift: 169
M4-8:57 Avg HR 153 Cardiac Drift: 161
M5-8:40 Avg HR 154 Cardiac Drift: 158
M6-8:45 Avg HR 150 Cardiac Drift: 158
M7-8:59 Avg HR 145 Cardiac Drift: 156
M8-9:02 Avg HR 144 Cardiac Drift: 152
M9-9:32 Avg HR 147 Cardiac Drift: 148
M10-8:58 Avg HR 150 Cardiac Drift: 162
M11-9:08 Avg HR 150 Cardiac Drift: 155
M12-9:18 Avg HR 148 Cardiac Drift: 156
M13-8:54 Avg HR 153 Cardiac Drift: 155
M14-9:07 Avg HR 148 Cardiac Drift: 156
M15-9:22 Avg HR 151 Cardiac Drift: 155
M16-8:50 Avg HR 149 Cardiac Drift: 156

TEMPO RUN- MISSION FINISH 6 MILES IN UNDER 51:00

Todays plan: Finish 6 miles in under 51:00

Well, it was as thick as pea soup out there today. Temp said 78F w 97% humidity. YUCK, but I got out there as soon as I dropped kids off at camp/school. I decided to run the Cow Harbor 10K course, but just leave out the last .2, since I knew this course like the back of my hand, and would know when to push, etc.

Legs felt good, but a little tight, but they loosend by the end of the 1st mile. I took the 1st mile a little slower than usual as it's downhill, and I knew the humidity would suck me dry by the end (M1-8:01). I attacked the 2nd mile (James St), and was very pleased, did it faster than past runs (M2-9:02), and then opened up for miles 3 & 4 (M3-8:40 M4-8:31, legs still felt strong, and then going up Waterside, I could feel the legs getting heavy. Still pushed, but legs didn't want to go. M5-8:45. I was sprinting/pushing in my head, but I think the humidity finally got to me by mile6. @mile 6.5 I got the worst stitch in my rib cage ever. I almost stopped/quit (but that's not in my nature, I downed some Nuun and worked thru it), and finished M6 in 8:50. Good run over all!! I didn't hit my under 51:00 mark, but I came damn close and in this humidity, I say this run was a HUGE success!!!

I wore the fuel belt, and filled the 4 8oz bottles with Nuun. I drank at miles 2, 4 & 6 and then finished all the Nuun at the end of the run. I was completely soaked by the end of the run, and hurt, but jumped in a 7min ice bath when I got home, and feel good as new now!

6 miles in 51:49 (avg pace 8:38) Avg HR 150 Cardiac Drift: 163

M1-8:01 Avg HR 143 Cardiac Drift: 152
M2-9:02 Avg HR 155 Cardiac Drift: 163
M3-8:40 Avg HR 152 Cardiac Drift: 163
M4-8:31 Avg HR 152 Cardiac Drift: 157
M5-8:45 Avg HR 153 Cardiac Drift: 157
M6-8:50 Avg HR 147 Cardiac Drift: 155

8 MILES @9:28 PACE

Plan: 9:30 pace (stay within +/- 10s)

Legs felt strong and I wanted to stay with the hilly course by the club. It was hot out there, but not too bad. Took my noon with me, and drank at miles 2, 4, 6 & 8. Total drank about 32oz.

My plan was to push thru the hills, but not at the point of huffing & puffing, as today was an easy run (and I have my orders to hit under 51:00min tmo for 6miles:)!! I was very pleased I maintained the 9:29 pace throughout all hills/run. Legs felt great and tho the HR was higher today for an easy run, I attribute that to hot/humidity and hilly course, but again, no huffing and puffing, so alls good. Just hope I didn't over do it for tmo's run:)

I'm actually psyched for tmo's run:)!! I'm going to run the Cow Harbor 10K course again, just leaving out the last .2 I know that course like the back of my hand, and it's a hilly course, so will give me a good idea of where I am at.

8 miles in 1:15:50 (avg pace 9:28) Avg HR 143 Cardiac Drift: 164
Mile splits:
M1-9:28 Avg HR 136 Cardiac Drift: 151
M2-9:30 Avg HR 145 Cardiac Drift: 156
M3-9:28 Avg HR 141 Cardiac Drift: 156
M4-9:27 Avg HR 143 Cardiac Drift: 156
M5-9:30 Avg HR 153 Cardiac Drift: 164
M6-9:29 Avg HR 146 Cardiac Drift: 158
M7-9:28 Avg HR 139 Cardiac Drift: 149
M8-9:30 Avg HR 144 Cardiac Drift: 159

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

Didn't get out till 12:30 pm, not sure of the temp, but it was hot and humid. Legs felt good, and I felt like I pushed harder than the last time I did this workout. Still trying to make my hard run days HARD.

5.6 miles in 57:43 Avg HR 143 Cardiac Drift: 167

14 WEEKS TIL NYC, WEEKLY RECAP:7/20-7/26

Week #11 finished.

Great week, but was forced to miss Tuesdays run because it rained and the kids didn't have camp. No babysitters, so run was cancelled. So, I pushed Tuesdays run to Wednesday, and missed out on 6 easy miles. But overall, not bad. First missed workout this training and if I'm going to miss a run, better it be an easy run then a speed workout or long run. Also a bit of a milestone this week by going 15 miles for my long run. Woo Hoo, great week!!

Week @11 Weekly recap: 7/20 - 7/26
Mon- 8 miles easy @9:29 avg pace
Tues - Forced rest day
Wed - 7.5miles: Gauntlet track workout
Thurs - rest day
Fri - 15 mile easy progression long run @8:57 avg pace
Sat - 6 mile recovery run @9:43
Sun - Rest day

Total weekly mileage Week #11 = 36.5miles

Saturday, July 25, 2009

6 MILE RECOVERY RUN @9:43 AVG PACE

Plan: Recovery Run 9:30pace

Legs felt heavy today, but not sure if that was due to PT yesterday after the long run (they up'd the weights on the leg press machine), or the 15 miles, but after the 1st mile they felt better and all was good.

6 miles in 58:20 (avg pace 9:43) Avg HR 135 Cardiac Drift: 150

M1-10:05 Avg HR 120 Cardiac Drift: 141
M2 - 9:38 Avg HR 137 Cardiac Drift: 148
M3 - 9:41 Avg HR 137 Cardiac Drift: 146
M4 - 9:40 Avg HR 139 Cardiac Drift: 148
M5 - 9:40 Avg HR 140 Cardiac Drift: 150
M6 - 9:36 Avg HR 137 Cardiac Drift: 148


M1-10:05 M2-9:38 M3-9:41 M4-9:40 M5-9:40 M6-9:36

Friday, July 24, 2009

Plan: 15 mile progression long run
4 miles @ 9:20
8 miles @ 9:00
3 miles - no slower than 8:20

Fluids @ mile 3, 9, 11, 13
Gels @ mile 7 & 12

Legs felt good. I was excited for this run, as I'm feeling stronger, and I wanted to test out my Nuun that I bought to drink. I ate oatmeal and a banana one hour before my run, and 30 minutes before my run I took a Hammer Espresso Gel (never tried this before, and I liked it, and it didn't seem to matter with my system that I never had it before; no issues. YAY)

I wore my fuel belt, and filled the 4 8oz bottles up with water/mixed with Nuun (orange/ginger flavor). I also filled my hand held 20oz bottle with orange gatorade, and I stashed that bottle about a mile from the house, and would pick it up when I ran by. For the NYC Marathon they will have Gatorade Endurance on the course. I am looking for that, and once I find it, will train with it for my long runs of 15+ miles or longer.

I never felt thirsty while running, but took the fluids/gels at the planned times. I drank about 3oz at the 3 mile mark, and then finished the bottle when I took my first gel @ mile 7. I took the carb boom orange/vanilla flavor, as I didn't want to have issues while running, and have been using them for a long time. At mile 9 I drank most of the 2nd bottle of 8oz nuun, and another one at mile 11, finishing that one with the gel at mile 12. At 13 I drank the last of the nuun, and when I started for the home stretch, I grabbed the gatorade bottle, and when I hit 15, I downed the 20oz gatorade. I felt strong from the beginning to the end, tho I probably could have run faster the last 3 miles, I was just happy that I was able to give it a good kick at the end. Plan was for no slower than 8:20 for the last 3 miles, and I hit 8:35, 8:25 and 8:18. It was hot by the end, and I was sweating like crazy, but again, I had more energy for this long run than I have for any past long runs. So I think the Nuun was a success. I did weigh myself at the beginning of this run and at the end of the run. Hmmm.... I still managed to lose about 2 lbs over the 15 mile run, even though I consumed 2 gels, and 32 oz of Nuun/water, and a 20 oz bottle of Gatorade by the time I got home. I did spend the remainder of the day replenishing my fluids. With Coconut Water and more gatorade.

Also, want to point out, I think todays run was a milestone. Running 15 miles. In Feb I ran 16 on the TM watching my tv shows, but I don't think I had run this far outside. Woo Hoo, and to run it strong, WOO HOO!!!

Dropped kids off at camp, and was on the road by 9:30am. Temp said 70F and humidity seemed to be low, running conditions were just perfect.

15 miles in 2:14:20 (avg pace 8:57) Avg HR 146 Cardiac Drift: 162

M1 -9:20 Avg HR 138 Cardiac Drift: 150
M2 -9:22 Avg HR 139 Cardiac Drift: 151
M3 -9:20 Avg HR 136 Cardiac Drift: 143
M4 -9:21 Avg HR 139 Cardiac Drift: 157
M5 -9:00 Avg HR 143 Cardiac Drift: 157
M6 -8:56 Avg HR 148 Cardiac Drift: 152
M7 -8:55 Avg HR 147 Cardiac Drift: 151
M8 -8:59 Avg HR 149 Cardiac Drift: 153
M9 -8:56 Avg HR 150 Cardiac Drift: 154
M10 -8:57 Avg HR 152 Cardiac Drift: 160
M11 -8:56 Avg HR 148 Cardiac Drift: 156
M12 -8:58 Avg HR 148 Cardiac Drift: 153
M13 -8:35 Avg HR 153 Cardiac Drift: 160
M14 -8:25 Avg HR 155 Cardiac Drift: 159
M15 -8:18 Avg HR 150 Cardiac Drift: 162

Thursday, July 23, 2009

Rest day, just chillan with kids.

WEDNESDAY, JULY 22, 2009

Plan for today: The Gauntlet (Track Workout)

- 1 LAP JOGGING RECOVERY BETWEEN EACH SET
.5-Mile w/u @ 9:30 pace (2 laps)
100m Hard (1 straight away)
200m Hard (1/2 lap)
400m Hard (1 lap)
800m Hard (2 laps)
1200m Hard - @ 8:20-8:30 pace (3 laps)
1600m Hard - @ 8:10 or faster (4 laps)
1200m Hard - @ 8:20-8:30 pace (3 laps)
800m Hard (2 laps)
400m Hard (1 lap)
200m Hard (1/2 lap)
100m Hard (1 straight away)
.5-mile c/d @ 9:30 pace (2 laps)

- WORK WORK WORK! If there is NO pace listed I expect you to push HARD through the entire set ... there is no let down in exertion. You may be tired, but you push whatever you have the ENTIRE set until it is done to jogging recovery- Only after you finish through the 2nd 1200m can you walk at all AND then only for half a lap

WHAT I ACCOMPLISHED:
I hit the projected times I wanted (faster in fact), but what I found was that on the longer 1600m set my legs got stronger and stronger and just took off (same with the 1200m set), enabling me to hit your paces or surpass them. Whereas, with the shorter sets, my legs didn't want to take off. I'm guessing this is a sign of strength/endurance for the long runs, where my legs are getting stronger and stronger as the distance increases. I'm also, guessing this is a good thing, as I am training for the marathon, and I want my legs to be stronger every mile for the duration, no??

Tho at times, my legs did feel dead, they also felt strangely stronge at the same time, or during the same workout Haha. I'm attributing the deadness/lathargy I felt to the lack of sleep I got last nite (kids woke me 3x) and the fact that I once again did not eat before my workout. Tho this time, I had only been awake about an hour before I ran. We overslept, so with rushing to get kids off, I didn't get my breakfast:( I know, not good. I was going to take a gel to compensate, but forgot it:( I did use Nuun for the 1st time today, I fixed 4 bottles and put them on every corner of the track, about 72oz, I only drank during the recovery runs, and didn't drink at all until I completed the 1st 1200m set. I think the Nuun helped. Strangely I think I felt stronger/recovered quicker with it, but again, it was only my first time using it. I will use it on Friday, during my 15 miler.

7.5 miles total in 1:05:00 (HR 142-161)

Overall, I give todays workout a thumbsup, and can't wait to do it again.

Tuesday, July 21, 2009

Forced rest day, as babysitters kept flaking on me. Will do todays plan tomorrow, and just skip tomorrows easy 6. First day of my marathon training that I had to miss. All considered, I'm still being fairly consistent, but when it rains there is no camp, and when the babysitters aren't available = forced rest day:(!!!

Monday, July 20, 2009

15 WEEKS TIL NYC: START OF WEEK #11

The Plan: 9:30 pace

8 miles in 1:15:56 avg pace 9:29 Avg HR 136 Cardiac Drift: 156

M1-9:32 Avg HR 123 Cardiac Drift: 143
M2-9:29 Avg HR 135 Cardiac Drift: 143
M3-9:30 Avg HR 139 Cardiac Drift: 150
M4-9:28 Avg HR 140 Cardiac Drift: 151
M5-9:29 Avg HR 141 Cardiac Drift: 148
M6-9:28 Avg HR 143 Cardiac Drift: 154
M7-9:31 Avg HR 145 Cardiac Drift: 156
M8-9:29 Avg HR 126 Cardiac Drift: 157

Sunday, July 19, 2009

Weekly Recap: 7/13 - 7/19

Week #10 finished.

Mon- 8 miles easy @9:28 avg pace
Tues -7.42 miles - 2m w/u, the 6x3min @8:00 w 2min jog recovery, & 2m c/d
Wed - 6 mile recovery run @9:27 avg pace
Thurs - rest day
Fri - 13 mile easy progression long run @9:00 avg pace
Sat - 6 mile recovery run @9:41
Sun - Rest day

Total weekly mileage Week #10 = 40.42

6 MILE RECOVERY RUN @9:41 AVG PACE

Plan: 6 mile Recovery Run @9:45

Got out late today (12:05pm), cuz kids had karate & book club at the library, but I got it done, and supprisingly it wasn't that hot:) Temp said 82F w 50% humidity, way better than yesterday:)!! The 6 miles today were the first 6 of yesterdays long run, and my hr stayed low again, yay, I knew my HR was high yesterday partly because of the humidity:)!!

I weighed myself before and after this run to check fluids, and took G2 at mile 3 and 6 when finished, I was never thirsty, and probably didn't need it at all, but drank it since it was warm and I am coming off a long run yesterday that was really HOT.

It looks like I lost a tad over 1 pound. Hmm, wonder if that means I need to drink more during the run, or just make sure I get 16+ ounces in me at the end when finished???

Legs felt really good and strong today.

6 miles in 58:08 (avg pace 9:41) Avg HR 145 Cardiac Drift: 156

M1-9:38 Avg HR 139 Cardiac Drift: 150
M2-9:45 Avg HR 146 Cardiac Drift: 153
M3-9:39 Avg HR 143 Cardiac Drift: 150
M4-9:41 Avg HR 147 Cardiac Drift: 152
M5-9:44 Avg HR 147 Cardiac Drift: 156
M6-9:41 Avg HR 145 Cardiac Drift: 152

13 MILE PROGRESSION LONG RUN

Plan for today:
3 Easy (9:30 pace)
7 Moderate (9:00 pace)
3 Hard/Fast (No slower than 8:30 pace)
Fluid @ mile-4, Gel @ mile 7 with fluids to wash down the gel, then fluid @ mile 9 & 11.

Was on the road by 9:25am. Temp said 82F and 70% humidity. Legs felt strong. I had no discomfort on this run at all. On past long runs my calves hurt, or I cramped, or the bottom of my feet hurt by the end of the run. Non of this happened today:)!! Fluid/gel intake seemed ok. I did exactly as Josh instructed, tho at the end I was a tad thirsty, I still felt strong tho. Came home and downed a 20oz Red G2 Gatorade.

13 miles in 1:57:05 (avg pace 9:00) Avg HR 151 Cardiac Drift: 162

M1-9:26 Avg HR 143 Cardiac Drift: 154
M2-9:33 Avg HR 150 Cardiac Drift: 157
M3-9:31 Avg HR 152 Cardiac Drift: 153
M4-8:58 Avg HR 154 Cardiac Drift: 161
M5-9:02 Avg HR 153 Cardiac Drift: 157
M6-9:03 Avg HR 154 Cardiac Drift: 157
M7-9:07 Avg HR 151 Cardiac Drift: 156
M8-9:05 Avg HR 150 Cardiac Drift: 158
M9-9:03 Avg HR 152 Cardiac Drift: 155
M10-8:59 Avg HR 152 Cardiac Drift: 155
M11-8:32 Avg HR 153 Cardiac Drift: 162
M12-8:06 Avg HR 150 Cardiac Drift: 160
M13-8:40 Avg HR 155 Cardiac Drift: 158

(Last .5 mile lost my 8:06 pace as the sun was beating down on me:( But still a great run. Very happy:)!!

6 MILE RECOVERY RUN @ 9:27 AVG PACE

Plan: 6 miles @ 9:30pace

Temp said 64F and there was no humidity. Ran around the pond 3x and up past Camp Alvernia (where the hills are). Fantastic run. Legs felt really strong, and I never broke a sweat. I felt like I could run forever.

I did not drink anything during this run and I was never thirsty at all. I did down a 20oz G2 gatorade (cherry) when I got home, but again, never thirsty during the run. Woo Hoo:)!!

6 miles in 56:43 (avg pace 9:27) Avg HR 140 Cardiac Drift: 156

M1-9:25 Avg HR 130 Cardiac Drift: 143
M2-9:26 Avg HR 139 Cardiac Drift: 146
M3-9:27 Avg HR 143 Cardiac Drift: 154
M4-9:30 Avg HR 143 Cardiac Drift: 153
M5-9:30 Avg HR 143 Cardiac Drift: 155
M6-9:25 Avg HR 141 Cardiac Drift: 154

INTERVAL WORKOUT

As soon as I got the kids to camp I hit the road. Legs felt good, and really liked this workout!!

Today's plan:
2-Mile w/u @ 10:00/pace
6 x 3-minutes @ 8:00/pace w/ 2-minute jogging recovery
2-Mile c/d @ 9:45/pace

7.42 miles in 1:09:07 avg pace 9:19 HR avg 143; Cardiac Drift: 162

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

2 Mile w/u- @ 9:51 pace (6.1-7.3mph) (HR avg131; Cardiac Drift: 148)

3min @7:53pace .38miles (7.6-9.1mph) (HR avg150; Cardiac Drift: 156)
2min jog recovery @11:43pace .17miles (5.1-6.2mph) (HR avg144; Cardiac Drift: 153) Drank water

3min @7:47pace .39miles (7.7-9.3mph) (HR avg153; Cardiac Drift: 157)
2min jog recovery @9:35pace .21miles (6.3-7.5mph) (HR avg148; Cardiac Drift: 155)

3min @7:58pace .38miles (7.5-8.7mph) (HR avg155; Cardiac Drift: 159)
2min jog recovery @9:40pace .21miles (6.2-7.0mph) (HR avg148; Cardiac Drift: 156)

3min @8:00pace .37miles (7.5-8.9mph) (HR avg157; Cardiac Drift: 162)
2min jog recovery @11:52pace .14miles (4.3-6.5mph) (HR avg142; Cardiac Drift: 155) Drank water

3min @7:47pace .39miles (7.7-8.8mph) (HR avg154; Cardiac Drift: 160)
2min jog recovery @9:37pace .21miles (6.2-7.4mph) (HR avg148; Cardiac Drift: 160)

3min @7:53pace .38miles (7.6-9.1mph) (HR avg154; Cardiac Drift: 157)
2min jog recovery @10:15pace .19miles (5.8-7.1mph) (HR avg145; Cardiac Drift: 156) Drank water

Then 2 mile cooldown @9:41pace (6.2-7.8mph) (HR avg143; Cardiac Drift: 153)

I did not bring anything to drink on this run. I chose to run around my pond route, by the church, as time was limited, and I knew I could quickly duck into the church and take quick sips from the bubbler, if needed. I did just that after the 1st, 4th and last interval before the 2mile cooldown. I was fine during the workout, never felt thirsty, but it was hot out there and I figured what the heck as I was running the recovery jog anyway, though by the end of the 2 mile run, say around 1.85, I was thirsty, and I was thirsty the whole walk back up to my house. When I got home I grabbed a 20oz G2 gatorade, grape flavor and downed it. Then I did the core workout, and Yoga for runners by chaz. Great workout. Compared to this same workout back on 6/23/09, I feel I did better and was stronger this time around. Though last time I did it on the H.S. Track and it was HOT, blazing sun. Today, around the pond, I had the luxery of having shaddy trees for some of it!!

8 EASY MILES @9:28 AVG PACE

Starting week #10!!

The Plan: 9:30 pace

Legs felt really good today. Because my time was limited I had to do the out & back from the club, so the 1st 2 miles were uphill, which accounts for the higher HR. But again, no huffing and puffing so all was good. I drank powerade mixed with water at mile 3 and mile 6 today.

8 miles in 1:15:45 avg pace 9:28

Avg HR 144 Cardiac Drift: 159

M1-9:30 Avg HR 143 Cardiac Drift: 155
M2-9:29 Avg HR 150 Cardiac Drift: 159
M3-9:29 Avg HR 145 Cardiac Drift: 156
M4-9:28 Avg HR 145 Cardiac Drift: 151
M5-9:27 Avg HR 142 Cardiac Drift: 149
M6-9:28 Avg HR 145 Cardiac Drift: 154
M7-9:25 Avg HR 141 Cardiac Drift: 153
M8-9:29 Avg HR 139 Cardiac Drift: 153

Legs realy wanted to take off today, but I stuck to the plan. Can't wait for tmo's speed workout:)!!

16 WEEKS TIL NYC, WEEKLY RECAP 7/6-7/12, REST DAY

Week #9 finished. Legs feel strong and refreshed from this light recovery week. Can't wait for next week to ramp things back up again.

Weekly Recap: 7/6/09 thru 7/12/09

Mon - 7 miles easy @10:07 avg pace
Tues - 6 miles easy progression run @9:34 avg pace
Wed - 5 mile recovery run @9:43 avg pace
Thurs - rest day
Fri - 10 mile easy progression long run @9:16 avg pace
Sat - 5 mile recovery run @9:46

Total weekly mileage Week #9 = 33

5 MILES EASY RECOVERY RUN @9:46 AVG PACE

Great run today. Had the pleasure of running w Hubby as my Dad was able to watch the kids!! Legs felt strong today, no lathargy at all!! Had a peanut butter and honey sandwich on Whole Wheat bread about 45min before the run, and had nothing to drink during the run. Wasn't thirsty at all during the run. Pushed the hills, as shown by my HR, but again, no huffing and puffing, and hit the planned splits

Temp said 69F and 64% humidity. Just a gorgeous day and great run

Plan for today was 5 miles @9:45

5 miles in 48:50 avg pace 9:46

Avg HR 143 Cardiac Drift: 163

M1-9:49 Avg HR 138 Cardiac Drift: 163
M2-9:47 Avg HR 142 Cardiac Drift: 156
M3-9:48 Avg HR 145 Cardiac Drift: 156
M4-9:45 Avg HR 146 Cardiac Drift: 157
M5-9:41 Avg HR 144 Cardiac Drift: 150

Week #9 done, bring on Week #10!!

10MILE SLOW PROGRESSION LONG RUN

Plan for today was 10 miles:
First 4 miles @9:30
Next 4 miles @9:15
Last 2 miles @ no slower than 9:00

Legs felt good, tho at the start felt like cob webs, but by mile two they set into the grove. First 2 miles were uphill, which accounts for the higher HR, but again, no huffing and puffing so alls good. For the last 2 miles my legs just wanted to take off, but I held back and kept it in check with the plan. Nice breeze during the run and at end barely broke a sweat. During todays run I sipped powerade cut with water every 2 miles. Trying to acclimate myself hydration wise for the marathon.

10 miles in 1:32:49 avg pace 9:16

Avg HR 144 Cardiac Drift: 159

M1 - 9:35 Avg HR 139 Cardiac Drift: 150
M2 - 9:37 Avg HR 147 Cardiac Drift: 155
M3 - 9:31 Avg HR 140 Cardiac Drift: 153
M4 - 9:31 Avg HR 142 Cardiac Drift: 149
M5 - 9:12 Avg HR 147 Cardiac Drift: 159
M6 - 9:11 Avg HR 147 Cardiac Drift: 155
M7 - 9:14 Avg HR 143 Cardiac Drift: 150
M8 - 9:15 Avg HR 145 Cardiac Drift: 153
M9 - 8:47 Avg HR 148 Cardiac Drift: 155
M10-8:53 Avg HR 147 Cardiac Drift: 157

Recovery week is over tomorrow, I am definitely ready for next weeks workouts:)!!

REST DAY

No run today. Enjoyed a very restful day with my children.

EASY 5 MILES @9:43 AVG PACE

Plan: 5miles @9:45

Got out the door as soon as I got kids to camp (10:15am). Temp said 70F, and it was gorgeous out there, really no humidity at all. Legs felt great. Again, nothing to drink during the whole run. Felt strong, like I could run forever.

5 miles in 48:39 (avg pace 9:43)

Avg HR 134 Cardiac Drift: 150

M1-9:44 Avg HR 121 Cardiac Drift: 137
M2-9:41 Avg HR 133 Cardiac Drift: 140
M3-9:48 Avg HR 138 Cardiac Drift: 148
M4-9:45 Avg HR 142 Cardiac Drift: 150
M5-9:41 Avg HR 137 Cardiac Drift: 138

NICE EASY PROGRESSION RUN

Woke feeling tired again, but not like yesterday. I slept better, but not great. Got the kids off to camp and was out the door for my run. Temp said 70F, and it was gorgeous out there. A bit hot in the sun, but delightful in the shade. Again didn't drink coffee before the run, kept it for the reward after the run.

Plan for today was 2miles @9:45 2 miles @9:15 and 2miles @9:00

Legs felt a tad sluggish at the begining, but not as sluggish as yesterday. Since I ran mostly hills, I adjusted the paces. I wanted to keep it to a recovery run, and not a hard run, and the paces I ended w worked perfectly. I forgot my water bottle, so no drinky for me for the whole 6 miles. I never felt thirsty, and I finsihed strong. I felt like I could have run another 6-10miles. HR was a tad higher than what it should have been for recovery week run, but that is because I pushed the hills to keep pace, but I never huffed and puffed, so alls good!

6 miles in 57:29 avg pace 9:34 Avg HR 140 Cardiac Drift: 165

M1-9:59 Avg HR 134 Cardiac Drift: 152
M2-10:00 Avg HR 133 Cardiac Drift: 157
M3-9:29 Avg HR 138 Cardiac Drift: 150
M4-9:30 Avg HR 142 Cardiac Drift: 153
M5-9:15 Avg HR 156 Cardiac Drift: 165 (really big hill)
M6-9:16 Avg HR 144 Cardiac Drift: 165

7 MILES EASY @ 10:07

Today is the start of Week #9 This is also a recovery week so all miles are being run at slower paces.

Plan: 9:45 pace (stay within +/- 10s)

I didn't get great sleep, woke tired, and legs were very heavy/sluggish during the run. I did not drink coffee before the run & only took sips of powerade at M3 & M6. Never really felt thirsty, but felt great running after each sip. No knee pain at all, and was never winded:)!

7 miles in 1:10:54 (avg pace 10:07)

Avg HR 132 Cardiac Drift: 144

M1-10:18 Avg HR 121 Cardiac Drift: 137
M2-10:26 Avg HR 121 Cardiac Drift: 137
M3-10:28 Avg HR 121 Cardiac Drift: 137
M4-10:06 Avg HR 121 Cardiac Drift: 137
M5-9:53 Avg HR 121 Cardiac Drift: 137
M6-9:46 Avg HR 121 Cardiac Drift: 137
M7-9:57 Avg HR 121 Cardiac Drift: 137

Sunday, July 5, 2009

17 WEEKS TIL NYC, WEEKLY RECAP 6/29-7/5, REST DAY

Another week finished. Really pleased with how consistent my running is going.

Weekly Recap: 6/29/09 thru 7/5/09

Mon - 7 easy @9:38
Tues - 5.58miles - 6x75 hill sprints, with 2mile w/u & c/d
Wed - 7 mile recovery run @9:51
Thurs - rest day
Fri - 14 mile long run (avg pace 8:48)
Sat - 5 mile recovery run @9:51

Total weekly mileage Week #8 = 38.68

5 MILE RECOVERY RUN @ 9:51 PACE

Another beautiful day for a run. Got out the door around 9:20am, and took it nice and easy. No pain at all in the legs, tho they felt VERY heavy. I only drank water after mile 3 and at the end of the run.

5 miles in 49:16 (avg pace 9:51) Avg HR 131 Cardiac Drift: 145

The run went as follows according to my Garmin 305:
M1- 9:47 avgHR 123 - Cardiac Drift: 141
M2- 9:45 avgHR 133 - Cardiac Drift: 144
M3- 9:53 avgHR 135 - Cardiac Drift: 145
M4- 9:56 avgHR 132 - Cardiac Drift: 143
M5- 9:55 avgHR 134 - Cardiac Drift: 140

14 MILE LONG RUN

Ok, tried to improve from last fridays long run. Yesterday drank water, and for dinner had penne with marinara sauce and chicken and drank 20oz of gatorade. Was supposed to wake at 6am, and out the door around 7:30. LOL, overslept, didn't wake til 8am and finally got out the door at 9:20. After having oatmeal and banana, and coconut water about 40min before my run. It was hot, but not bad. Temp said 70F and 73% humidity.

Plan for today was 14; 1-4 @9:00, 5-12 @8:30 and miles 13-14 no slower than 8:10.

Well, I didn't hit the above plan, but I did a lot better than last Fridays run.

14 miles in 2:02:50 avg pace 8:48

Avg HR 151 Cardiac Drift: 170

The run went as follows according to my Garmin 305:
M1- 9:05 avgHR 143 - Cardiac Drift: 153
M2- 9:05 avgHR 148 - Cardiac Drift: 158
M3- 9:05 avgHR 147 - Cardiac Drift: 154
M4- 9:05 avgHR 152 - Cardiac Drift: 164
M5- 8:35 avgHR 154 - Cardiac Drift: 161
M6- 8:35 avgHR 157 - Cardiac Drift: 170
M7- 8:35 avgHR 157 - Cardiac Drift: 160
M8- 8:35 avgHR 154 - Cardiac Drift: 159
M9- 8:40 avgHR 150 - Cardiac Drift: 157
M10- 8:40 avgHR 150 - Cardiac Drift: 155
M11- 8:40 avgHR 151 - Cardiac Drift: 158
M12- 8:40 avgHR 156 - Cardiac Drift: 159
M13- 8:45 avgHR 152 - Cardiac Drift: 159
M14- 8:45 avgHR 143 - Cardiac Drift: 153


Tho I didn't hit the 8:10 pace as plan for miles 11 & 12, I was able to keep it at an 8:45 pace, MUCH better than last fridays run, where the last two miles were 9:29 and then 10:10 to finish. Tho the run overall was much better than last weeks run, I still had some discomfort. For the last two miles I had a serious cramp in my ribcage that I just couldn't shake, and the bottom of my feet killed. Grrr. Never had that happen before, hope it doesn't again.

7 MILE RECOVERY RUN

Todays run was supposed to be a 6 mile recovery run done at 9:45 pace. I mapped out a new hilly run to do, but made a turn during it, and ended up adding an extra mile. LOL Though it was a recovery run, I really liked the hills. I pushed, but not so much and the legs/lungs felt great. I was never winded and I kept the pace slow (avg 9:51) to make sure it was a recovery run.

7 miles in 1:09:00 (Avg pace 9:51)

Avg HR 137 Cardiac Drift: 159

M1 - 9:52 Avg HR 133 Cardiac Drift: 152
M2 - 9:50 Avg HR 131 Cardiac Drift: 157
M3 - 9:50 Avg HR 136 Cardiac Drift: 150
M4 - 9:51 Avg HR 141 Cardiac Drift: 159
M5 - 9:50 Avg HR 138 Cardiac Drift: 148
M6 - 9:52 Avg HR 140 Cardiac Drift: 155
M7 - 9:55 Avg HR 139 Cardiac Drift: 156