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