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

Tues - 5 miles w/hill repeats ------------------------> 5 miles w/10 steep hill repeats on The Hill

Wed - 3+ miles running; core/strength -----------> 3 running miles; 1 hr core/strength

Thurs - 6 hilly miles ------------------------------------> 6 hill miles in 59:19

Fri - 30+ min bike; core/strength -------------------> 1 hour core/strength

Sat - 22 trail miles -------------------------------------> 22 trail miles

Sun - 10 trail miles ------------------------------------> 10 trail miles

 

 Dutchie - Sorry to hear your run was so crappy.  I was trying to figure out the temps you were reporting, but regardless it sounds like things were pretty miserable.  Hope you rehydrated well, got some good rest, and are feeling better today.

 

 

Total: 14 road running miles, 32 trail running miles, 2 hrs core/strength.  My first 40 or more mileage week!!

Yo folks!  Will try to actually do some cross-training this week.

 

Monday - yoga 25 min, slide board 10 min, foam roller & thigh master 10 min

Tuesday- run 4 mi, stretch/strengthen 15 min, slide board 10 min

Wednesday- 10 min stretch/strengthening, 3.6 mi run

Thursday- 20 min slide boarding

Friday- ran 3 mi

Saturday- stretch 10 min. ran 4 mi

Sunday- yoga 25 min, stretch/strengthening 25 min.

 

Total- yoga: 50 min, slide board: 30 min, body work/stretch/strengthen: 70 min, ran: 14.6 mi

 

More cross training than expected 'cause I ditched my Sunday run in favore of yoga, etc. It seemed to be what my psyche needed. 

Thanks Leslie for keeping us going

 

Evryday: how many push ups do you owe me?

 

Taking it easy this week cause I'm still very tired. Was in bed again by 8PM Monday cause my eyes just wouldn't stay open :

Mon.... 20min recovery run/walk --> 3.1K recovery run/walk with Spooky (8min pace)

Tue..... 30min easy --> 5K easy run. It was tough. Guess the race took more out of me than I thought. (7min pace)

Wed... 40min easy -->7K meant to be easy run. Focused on lifting my knees and pushing off more (6:34min pace). Didn't mean to run faster. Feeling good! Added on 20min of LB and have been working in the garden in the garden for  2.5 hours now and I'm not done yet.

Thu .... 50min easy -->nada, serious case of DOMS of the inner thighs. The've come to replace my sliding doors with French doors.

Fri...... 20min easy --> nada, even worse case of DOMS of the inner thighs. They've finished the French doors.

Sat..... 30min easy -->nada, little better but still not good.

Sun.... 2h30min very easy --> nada

 

Now that should add up to a nice and easy recovery week after a bad race, right? I won't plan any strength training. I'll just do it when I feel like it and can manage to fit it in.

BTW, it's the first week of my 18 week marathon training plan.

 

Total mileage:15.1K. ##%#% I was off to a good start and then it all went wrong.

Thanks as alway, Leslie.

Last full week of The School Year That Never Ends and Week 1 of Hidgon Novice Marathon Training Plan.

MONDAY - like the plan says, rest; PTs only managed to make me wince, not cry, and I seem to be on the mend

 

TUESDAY - ran 6; walked 1; won't be able to run until Friday, so I switched things around to do the long run today

 

WEDNESDAY - driving to the shore and back in the evening for summer gig training - a 2-hour sunset boat ride to look at shore birds; how cool is that?

 

THURSDAY - first summer '09 installment of "my brother is addicted to Jimmy Buffett and I'm the only one who'll still go to concerts with him," so some dancing but no running

 

FRIDAY - sleep deprivation overtook me and I crashed - for the night - as soon as I got home from school

 

SATURDAY - still reall dragged out; possible sinus infection along with continued sleep deprivation?

 

SUNDAY - ran 4; walked 1

 

Summary - last week of school - hallelujah!   Ran 10; walked 2; tendonitis seems to be steadily improving

Eliz

Thanks Leslie!

 

Starting on day 2... not bad for me!  I keep intending to put down plan/actual, but am not quite sure about the plan right now, I'm still with it but it's fuzzy. 

 

Dutchie so sorry about your HM.  haven't had time to look at the link yet.   Oct 18... me too.  Maybe we can have another party afterwards.   oh boy.

 

Eliz, glad you're feeling better.

 

Nono... my crosstraining has really taken a dive from all the schedule changes I've had in the last month or 2.  Trying to get a grip this week.  We will see.  

 

Monday... rest, with plans to fit in some pt or something but I don't think I did.

Tuesday...    6.19 miles, which was good in some ways & bad in others!  It was the plan number, I made it, just 1 tiny water stop, but it was hard & slow & hurt.  Yet.. there were some good moments when I remembered why I'm doing this.  Before it I did about 20 minutes of Mark Verstegen's movement prep... okayed by my PT as pre-run activity.  since then, some stretching, foam roller, used the stick on my shins & calves, cut the grass, & other yard work.  Took the day off.  yay.  PT at 4:00, I almost forgot.

Wed:...      PT suggestion (I agreed, she is usual very lenient) was to not run today, so I went to teh gym. 1/2 hr on the recumbent bike & 1 hr. assorted strength training.. upper & lower body weight machines, stab. ball reverse crunches, side planks, hammie curls, russian twists,  ankle drop/calf lifts (what are those called?) & glute/ham/gastroc raises.  2 sets of some, 1 of others.     and assorted stuff at work to stay awake.  am starting to add back the proprioceptive things, I wasn't supposed to do them because of s/i issues but I think it might have backfired.

hee.  it's better when I just do totals, isn't it. 

Thurs:...... 4.37 CARPY miles, 10.27 pace.  this is making me nervous.  going in the wrong direction.  even my running index on my polar says I stink.

Fri:.............I really am cutting back a lot this week, to see if it helps.  30-35 min. of Verstegen's prehab, that sort of fell off the plan when I changed things around, but I think it made a difference.  evening, a few pt & a few callanetics.

Sat:.........4.31 miles, better than Thursday!     can't tell you how relieved I am to have things at least looking up instead of down. just about a 10 minute pace, but it wasn't terrible.   I almost took the day off, but it doesn't seem I'm quite to that point yet. I started out thinking I'd just do 2 miles, but you know how that goes.

Sunday:......  6.72 miles, not too zippy but still ok. 

 

totals:   21.6 miles running, 33 minutes on the bike & 2 hrs. 20 min. assorted strength training.   yard work. 

Eliz: Amsterdam is supposedly flat too, but especially the inner city has loads of small, but "high" bridges.And it's a very very big race. They expect 15.000 runners for the marathon and 12.500 for the half. I don't like big events. But at least I'll have company all the way. Not like my 1st marathon with a little over 700 runners and I was one of the last ones running mostly by myself.

 

Dutchie - Nice pic!!  Couldn't understand a darn thing on that site, though.