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:)