Tapering, tapering, tapering . . . .

Mon - Rest ---------------------------------------------> Done!

Tues -4 miles -----------------------------------------> 4 miles: 1 easy, 2 rp, 1 easy

Wed - 3 miles -----------------------------------------> 3 miles: 1 easy, 1 rp, 1 easy

Thurs - Rest -------------------------------------------> Done!

Fri - Travel/ 3 miles run/jog ------------------------> Travel

Sat - SOB 50k Trail Run ----------------------------> 50k/31.06 miles (7:39:13)

Sun - Travel --------------------------------------------> Travel (and tired and sore)

Thanks, Leslie! Good luck with that trail run... although I think it looks like a lot of fun.

I wrote down my "planned" mileage for the rest of the summer leading up to the Equinox in mid-September. Can't believe I don't have any marathon planned before that, but then again I usually don't run summer marathons. Next race is July 26... Lots of hills.

Monday: Pool Running ended up a Rest Day with the pool closed.

Tuesday: 5.55 miles run, .6 mile walk c/d

Wednesday: 6 miles run in 90F heat, 1.6 mile walked

Thursday: 9 hilly miles, 8:43 avg pace; .5 mile walk c/d

Friday: 3.6 recovery miles, 9:12 pace; .3 mile walk

Saturday: 9.05 miles run (6.05 miles @ 8:37 pace, then 3 miles with hill repeats); 7.8 miles on the bike

Sunday: 14.5 miles; .3 mile walk c/d

Totals: 47.7 miles run, 3.3 miles walked, 5.8 miles on the bike

Monday -       plan: rest . . . . . . . so I rested, what a concept!

Tuesday -      plan: run 6 . . . . . .so I ran 6 & walked 1; I'm on a roll!

Wednesday - plan:  going to PA for the day; maybe walk in the evening? . . . . on the road at 5:30 am; worked/did errands all day; crashed before 8:00 pm, thus, rest

Thursday -    plan:  run 3 in PA in the am . . . done; ran 3 & walked 1 on a beautiful morning

Friday -         plan: back in NJ; cross . .. . ran 3.1; walked 1.0

Saturday -    plan: run long; maybe 11(!?!?) . . . . ran 5 (not even close to 11!  grrrr!); walked 2.0; kayaked a little over an hour against the tide AND wind most of the way in the afternoon; slept very well Saturday night

Sunday -      plan:  run easy 3 or cross; sorry for the late update - I spatted on my bike near the end of a nearly 13-mile ride on Sunday evening, spent the rest of the evening in the ER, and most of Monday on the sofa; nothing's broken, but much is sore

Summary:  ran 17.1; walked 5; rode 12.75; did one somersault off my bike onto the sidewalk 

Good week, all! 

Eliz

Thanks Leslie!   good luck Saturday!!!   Can't wait to hear about it.

Erika...  "Good luck with that trail run... although I think it looks like a lot of fun.'   well there's a surprise!  ;-)

Too bad about the pool.   

like the table idea Nono.   I'm celebrating symmetry this week.  howabout you?

	Planned	Actual
M	rest	um, rest.
T	6 miles base pace, maybe include drills	6.2 miles 10.28 pace. tiny bits of drills.  abs hurt!  pt, plan to do some of the exercises later. not too likely but possible.
W	1 mile w/u, 7X400 meters at 3000K pace, 1 mile c/d	5.02 miles, did 7Xalmost 400 at faster than normal but not 3000K pace.  15-20 min. strength training in the evening
Th	opt. 30-40 nonimpact cardio, 1 set core stuff	skipped bike because of abs, only half of core stuff so far, trimmed barberries,  picked berries instead.  acupuncture!
F	1 M rec.pace, 3x1 M at 10K, 1 M rec. pace	1 mile rec. (sort of) 3X .85 at 10K pace (average).  1 mile base pace.
Sa	Fitzgerald core workout 1 set	40 min. mix of verstegen's prehab, which included some of the fitzgerald stuff.  didn't do front planks because of ab thing, & dead bug works them pretty well. didn't jump either. prolly should've
Su	11 miles base pace	11.21 miles, 10:29 av. pace.  technically a little faster than base pace, but not much.   things hurt less than they have in a really long time.  whoot.    10 min. core stuff.

totals..  27.8 miles running, 1 hr. 20 min. assorted strength training.  wellll, maybe soon i'll get back to some biking or something.    so far they still hurt, but they're so good cardio-wise.  

oh, that sounded negative. sorry.  things are looking up, I think.  yippee..

leslie, wtg!!!

where is evryday?  where is Paul?

Hi Everyone.

Haven't done mucn XT, altho my new goal....is to swim and bike each once per week.  Watch for next week!

This week my legs have been tight from the running, so I've been too chicken to do any XT that involves the legs.

Mon....................JogWalk 48 minutes, 2.85 miles

Tues....................Rest

Wed.................... JogWalk 72 minutes, 4.75 miles

Thurs....................Light Abs exercises

Fri....................JogWalk 25 minutes, 2.2 miles, LHR

Sat....................Plan--->2 mile walking easy social "hike" (translation: walk), and some light rowing

Sun..................Plan ---> swim