Geez, now there's a thought to keep in mind at the end of a marathon!!  Thanks, Leslie!

 

Taper begins! Woohoo! Some people don't like taper, but I love it. I always feel like celebrating when that last big ol' long run is done! Just gotta be careful not to get fat though...

 

Monday: Rest day, but lots of sanding and painting...

Tuesday: 5.3 miles run, .3 mile walk ----Brrrr, what happened to spring??

Wednesday: 8.1 mile tempo run, 7:51 avg pace, .3 mile walk... another chilly day!

Thursday: 5.4 mile run, 8:19 avg pace, .35 mile walk

Friday: 15:30 on the elliptical (1.7 miles), 20 minutes weights/abs and gentle stretching

Saturday: .7 mile warmup, 5k race (22:24), 2.3 mile cool down: 6.1 miles for the day

Sunday: 10.6 miles run, .4 mile walk

 

Totals: 35.5 miles run, 1.35 mile walk, token elliptical and weights

 

That 5k race was a 6 second PR for me!

Hi everyone, and thanks again Leslie for keeping us going.

 

I don't like tapers. I've never done one on purpose.

 

Mon: 10K easy run + 30min LB + 45 min UB

Done. This morning my run with Spooky turned into a 10K negative split. 2nd half was nearly 4 minutes faster than the 1st half. Late afternoon I followed up with a LB, abs and an UB. And finished with a one-hour walk with the dogs. Easter Monday is nearly over, back to work tomorrow

Tue: 7K hills on the TM + 20min LB

First a hilly run

10 min w.u. @ 9K/h, with 3x30 sec @ 10K/h in the last 3 minutes.
Hill 1
60 sec @ 3-4-5-6-7-6-5-4-3% with
60 sec recoveries @ 0% inbetween
30 sec break for a sip of water
Hill 2
continued @ 9.5K/h
60 sec @ 3-4-5-6-7-6-5-4-3-% without recoveries
continued @ 9K/h again
Hill 3
30 sec @ 3-5-7-9-11-9-7-5-3% without recoveries

Total: 7 kilometers

Then added a 30 minute LB w/o (traditional exercises alternated with plyo exercises).

Wed: 5.5K easy run + pushups&abs (Ilaria)

After 6 consecutive days of running, I needed to sleep in. Somehow I can always only do 5 or 6 days, depending on mileage.

Thu: 12.5K easy run

I'm a bit annoyed with myself. I didn't do any running or workouts. I was studying from7AM onwards till nearly 6PM. I had a couple of breaks inbetween for coffee, lunch etc. But I didn't even do my usual Thursday chores like laundry. I was on a roll and I wasn't gonna stop. But I've always had a hard time combining the running and the studying. Usually it turns out I can do one or the other. Not both. I still have to figure out how to do it all.

Fri: 15 min recovery run + 30 min HiTT w/o + 45 min UB

First did a 40 minute UB, then went out for a run. My lower calfs were incredibly tight this morning #$#@@,. I had to stop numerous times in the first half of my 10 kilometer to try and stretch them out. Serves me right for not running two days in a row. Last 4 kilometers were great though. I did love to be out there.

Sat: 5.5K doggie run + 30min MMA boxing + abs

THE PERFECT RUN today

Gorgeous Spring weather, two dogs that were unbelievably well-behaved, and  I was running the whole 7 kilometer loop without any problems whatsoever. And guess what, we did it in 47 minutes and change. This included a few breaks to wait for Spike to come back. He'd be running way ahead of me and turning right, when I wanted to turn left, etc. But he immediately came back when I called out to him. That doggie must have done an extra 1000 meters easily.

AMAZING RUN 

Had to cut my boxing w/o short. But the 20 minutes were very nice!

Sun: 8.8K doggie run + 10 mile long run

Great 10K run with Spikey&Spooky this morning, despite the depressing weather (grey, windy, cold). Spike was on leash for most of it, cause I was adding another 1.3K to his longest run. If he would show signs of fatigue at the end I would walk home, but he did unbelievably well. Spooky was off leash for the middle part of the run. But she's used to long distances.

I finally did the Push Ups &Abs w/o I was supposed to do on Thursday. The abs part was very doable, but the push ups... oh dear, I'll need months to be able to do all a 150 of them.
After lunch I added my long run. The weather wasn't too inviting so I opted for the TM, a movie and great running music. And I can't believe I did this. My legs just kept going and going and going. I ran at a steady 9.0K/h with a few 30 sec. 10K striders thrown in to make up for my walk break. At the 60min mark (9 kilometers) I had a walk break for water and a gel. I did:
20min (approx. 3K) @ 0%
3:30min (approx. 500 meters) @ 5%
20min (approx. 3K) @ 0%
3:30min (appox. 500 meters) @ 6%
20min (approx. 3K) @ 0%
3:30min (approx. 500 meters) @ 7%
20min (approx. 3K) @ 0%
3:30min (approx. 500 meters) @ 8%
20min (approx. 3K) @ 0%

Total: 17 kilometers
My legs just didn't want to stop. But with already 2K more than I had planned, and a R-hip that's been bugging me again since last Friday, my brain decided it was time to stop.
Amazing run!

Total running mileage:61.3 kilometers

Total biking mileage: 26 kilometers

LB: 2x

UB: 2x

Abs:2x

Thanks Leslie.  Great quote.  Taper for me this week as well.  Never really did one before so I guess just light mileage/running this week.   

 

• Mon: AM - 15 min core excercises 140 push-ups, 3 sets of abds; 3 sets of pull-ups; mild stretching; PM - 1 hour of free weights [5X5 work-out]  Mostly upper body but did add some heavier leg work.
• Tue:  AM-15 min core excercises 130 push-ups, 3 sets of abds; 3 sets of pull-ups; mild stretching; followed by easy run 4.1 miles @ 8:17 pace.
• Wed:  AM -15 min core excercises 130 push-ups, 3 sets of abds; 3 sets of pull-ups; mild stretching, PM: 50 mins free weights UB only.  40 min tempo run [4.97 miles].
• Thur: AM -15 min core excercises 130 push-ups, 3 sets of abds; 3 sets of pull-ups; mild stretching, PM- Easy 3 miles -done
• Fri: no run PM: free-weight work-out UB and leg workouts.  1:10:00
• Sat: no run 15 min core excercises 140 push-ups, 3 sets of abds; 3 sets of pull-ups; mild stretching
• Sun:  http://www.buckscountymarathon.com/Home.html - completed 13.1 miles @ 8:09 min pace.  I posted the details in the Pre-Dawn running forum if anyone would like to read:   http://www.runningahead.com/groups/PDP/forum/Post/b46c88f8ede941b6a3f7df7694ee143f#focus  Just too lazy to write it a second time. 

25.8 miles total this week.  3hrs free weights; 670 push-ups, 1.25 hrs. core excercises.

The cross-training delinquent is back. (That's me!)

 

 

	Planned	Actual
M	yoga, run 3	20 min yoga, ran 3
T	run 4 easy	nothing
W		ran 4 easy
T	run 5	nothing
F	slideboard/stretch	nothing
S	run 9	nothing
S	run 3	20 min slideboard & stretch

 

 

Yeah.  No reason, 'cept doing things around the house, etc.

Totals: Ran 7, 20 min yoga, 20 min slideboard/stretch. 

Monday - a little sore from my "run" of about 200 yards in the middle of an hour-long walk on Sunday, but not too bad; lots of stretching anyway

Tuesday - pilates

Wednesday - 20 minutes walk in new Nike Free Trainers - NICE

Thursday - I WENT RUNNING TODAY!!!!!!! First time in a month.  In my new Nike Free Trainers.  Super-slow.  1.5 miles.  It was glorious and MY FEET DON'T HURT!!!!!!!!!!!!!!   

Friday - yoga

Saturday - lots of time on my feet at an open house, a little walking and still no foot pain; whoo hoo

Sunday ran 2.1 miles; still feeling good

Thanks, Leslie!

Eliz

Leslie: how was your 50-miler? Anxiously awaiting a RR

 

Joe: go go go... run like the wind. Waiting for your RR too.