Monday - ortho appt after school (for sprained wrist; I've had quite a winter; wrist getting better); no time to run between drive home and night class; kinda tired though, so rest is good

Tuesday - stuck at school until almost 8 p.m. so more rest  

Wednesday - 2.6 miles between school and a rehearsal; light rain way better than heavy pollen

Thursday - crashed big-time when I got home; calf still very tight from yesterday, so decided to just stretch and rest; definitely need it

Friday - 3 miles between school and rehearsal; sun and 70   

Saturday - endless box-moving as we emptied out the rest of mom's house into my basement; my house looks like the set for "Hoarders"

Sunday - exhausted; think I have yet another sinus infection, so I'm laying low for another day  

Eliz

Thanks Leslie for getting us started.  Great quote...I think I can live by that one.

• Mon:  15 min core [160 push-ups, 3 sets of abds,3 sets of pull-ups, mild stretching.  No run today.  PM free-weights work-out completed (45 mins ub+lb). 
• Tue:  15 min core [160 push-ups, 3 sets of abds,3 sets of pull-ups, mild stretching; Easy run planned.  Decided to run at lunch today.  An easy 4.82 miles hill run @ 7:48 pace.
• Wed: 1 hr UB free weights in PM.  Tempo run planned work late - no run today
• Thur:  15 min core [160 push-ups, 3 sets of abds,3 sets of pull-ups, mild stretching;Easy 3.57 mile run.
• Fri: 15 min core [150 push-ups, 3 sets of abds,3 sets of pull-ups, mild stretching, PM - 45 mins UB free weights; evening 4.8 mile easy run.
• Sat:  15 min core [160 push-ups, 3 sets of abds,3 sets of pull-ups, mild stretching; Long run 12.5 miles @ 8:40 pace. 
• Sun:  Easy run. rest day

total 25.7 miles, 790 push-ups, 1.25 hrs core, 2.5 free weights.

Hi everyone, thanks Leslie for starting us for the week.

Mon: 45 min UB, 10 min abs, 20 min recovery run, 20 LB + PT appt.

Done! The 3K recovery run went very well.  The lunges and squats didn't bother my hip at all.

Another PT appt. today. He's pleased with my progress, but cautioned me not to wanna do too much. Allowed a bit of hill training tomorrow, but not on the TM.

Tue: hill training outside

I had an amazing run. I did a 1.5K warm up, then 11x285 meter hill repeats, or should I say bridge repeats cause there are no hills here, with a recovery jog down, then a 1.5K warm down. Oddly enough, my hill repeats got faster as I did more of them (1:40-1:21), and my warm down was also 2 minutes faster than my warm up. I expected myself to slow down as I got tired. But that didn't happen. And I had FUN My last hill repeat I chased two runners that I passed recovering down, and were already half way up the bridge when I stormed up. I passed them a few seconds before the top. Felt great. I have no idea about the incline though. It added all up to 9.37 kilometers.

Wed: 5.5K easy + pushups&abs + 30 min plyo legs + PT appt.

Woke up late. Could've rn were it not that I had to be in the office by 8h30 sharpish. It's the one day of the week when I have to be on time.

PT is pleased with my progress. Though his treatments don't get any less painful.

Thu: 12.5K easy + PT appt. (day off)

11.28K tempo run. Didn't mean to, but I was paying attention to my knee lift again after the 1st 2 kilometers and I just went faster. I don't know if it's the knee lift, or whether the hill workouts are finally paying of.

Fri: 45min UB, 10 min abs, 20 min recovery run, 20min LB

This morning was 45 min UB first (STS Ba/Bi), then a 3 kilometer recovery run with Spooky, that is, I ran it pretty fast, so guess it's not really a recovery run, followed by a 30 minute plyo w/o (skipped the w/u cause I did the run).  Feel absolutely great. Ran out of time for abs. Will absolutely do it this afternoon, after work. 

Sat: 5.5K doggie run

Very nice 6.868 kilometer with Spike and Spook. Both Spike and Spook did a runner twice. Had to wait a bit for them to come back (stopped the clock). Lovely morning. Bit chilly: only 5C.

Added on a 30 min boxing working, incl. abs.

Sun: 20K long run + yoga

I ran THE most scenic route in this area. Today I did a little over 22 kilometers of it. It can be extended to nearly 24 kilometers if I remember correctly. And I ran it way faster than I think I ever did on the road. I don't know what's going on but this month, my average pace per week keeps going down, and my pace this week has been faster than usual too. Is it the hill training? Is it the massage therapy? Is the the CW-X compression tights? I don't know, but something is up.

Here's a link to some pics I took this morning. Hope it works.

http://www.picturetrail.com/sfx/album/view/23163114

Total running mileage: 56 kilometers (34.79 miles)

Total biking mileage: big fat zero

UB: 3x

LB: 2x

Abs: 3x

+ lots of stretching my butt

Nice quote fatozzig!    Another pointless week for me...just working out the ramp up aches and pains.  Did get my ankles all happy yesterday with a 2 outside/2 inside run... Well, that and a Manhattan at 8 pm...

Total: ran 17 mi, 25 min yoga, 10 min slideboarding

Erika: amazing finish time. Even if you had to walk some of it! Congrats

My birthday is getting  closer, so I made a big decision today: next year I'll turn 50, and I've decided that I'd wanna run a marathon around that time. I've actually picked the Vancouver marathon (1st Sunday in May). Any Vancouverites here? If any of you have any info or tips regarding hotels, I'm all ears Once registration is open for 2011, I'll sign up and then go about booking a city trip. It seems the cheapest option vs booking a separate flight and hotel, or an organised marathon trip.

Erika: amazing finish time. Even if you had to walk some of it! Congrats

 

My birthday is getting  closer, so I made a big decision today: next year I'll turn 50, and I've decided that I'd wanna run a marathon around that time. I've actually picked the Vancouver marathon (1st Sunday in May). Any Vancouverites here? If any of you have any info or tips regarding hotels, I'm all ears Once registration is open for 2011, I'll sign up and then go about booking a city trip. It seems the cheapest option vs booking a separate flight and hotel, or an organised marathon trip.

 Dutchie--I think there are some Canadians on the daily and also some over at Kickrunners who might be able to offer some ideas.

I don't know anyone from Vancouver, but if you're still taking suggestions I'd vote for the nearby Royal Victoria Marathon, I think it's Oct. 10 this year.

 Erika: I wanna be out of town on my birthday, which is 29 April. I can't afford to be out of town for 6 months But I like your suggestion. Maybe some other time. The date of that marathon is great though, 10-10-10.... It's my son's birthday.