Tread workout. 1 mile moderately easy. 4 x 400s at a 3.0 incline (400 RI) (1:40, 1:40, 1:40, 1:30). 3/4 mile cool down. It felt good except for a shooting pain I got in my left shoulder during my second 400. I got through it and stretched it and it felt fine the rest of the run.
We leave tonight!!! I am so excited!!!
Thursday, April 16, 2009
Monday, April 13, 2009
1 Week to Boston
Monday: 7.71 miles, 8:14 pace. Felt great. I didn't want to over push, so i just went at a comfortable pace. I did push the last mile hard to keep my pace constant, but other than that, it was a very comfortable pace.
I am so excited!!!
I also just found two pace calculators specific to the Boston Marathon. They give you splits based on the terrain of the course. They can be found here and here. There is also a really cool one for the St. George Marathon, that I used last year. It can be found here. I love what people come up with to benefit me.
I am so excited!!!
I also just found two pace calculators specific to the Boston Marathon. They give you splits based on the terrain of the course. They can be found here and here. There is also a really cool one for the St. George Marathon, that I used last year. It can be found here. I love what people come up with to benefit me.
Sunday, April 12, 2009
2 Weeks to Boston: Elizabeth
Monday: 13.1 miles, 8:23 pace, 1:49:53.
Exactly on marathon pace. Now if I can just keep it up for another 13 miles. It felt pretty good. I made sure there were plenty of hills. The wind picked up a bit halfway through, but that is good practice as well. Allergies were unbearable for the rest of the day. I can't wait for spring to end or for me to discover a allergy medicine that works.
Tuesday: Taught strength at the gym. I didn't have much notice (1 hour) but it turned out okay. The ladies didn't seem to mind my inabilities and we were all pretty sore on Wednesday.
Wednesday: Spin at the gym. My legs and pretty much whole body were tired and tight. I felt very slow on the bike, but oh well.
Thursday:
Saturday: Tempo run. 1 mile moderate (8:18), 3 miles tempo (7:40, 7:45, 7:27), 1 mile moderate (8:20). It flet good. There was a misty rain and the temp was cool. I wore shorts, long sleeves and a light jacket. I had to remove the jacket part way through. So, even if the weather isn't ideal for Boston, I will be fine and I need to remember not to overdress, like I tend to do.
Wow!! It is so close. There really isn't much I can do at this point, but hope for the best. I had a good week.
I am looking forward to an easy week next week and then travel to and get used to Boston.
Exactly on marathon pace. Now if I can just keep it up for another 13 miles. It felt pretty good. I made sure there were plenty of hills. The wind picked up a bit halfway through, but that is good practice as well. Allergies were unbearable for the rest of the day. I can't wait for spring to end or for me to discover a allergy medicine that works.
Tuesday: Taught strength at the gym. I didn't have much notice (1 hour) but it turned out okay. The ladies didn't seem to mind my inabilities and we were all pretty sore on Wednesday.
Wednesday: Spin at the gym. My legs and pretty much whole body were tired and tight. I felt very slow on the bike, but oh well.
Thursday:
- Track workout. 1 mile war-up. 4 X 800s with 400 RI (3:11, 3:15, 3:09, 3:12). I did it at 4 instead of the usual 6. I was grumpy. But Cherie joined me and ran one lap of my 800s with me and really pushed me. It was nice to have her to chase.
- Futsol game. Awesome! I am so glad this sport is back on. We lost, but I had a good workout and even scored two goals. I'll miss it next week for Boston, but count me in every Thursday after that.
Saturday: Tempo run. 1 mile moderate (8:18), 3 miles tempo (7:40, 7:45, 7:27), 1 mile moderate (8:20). It flet good. There was a misty rain and the temp was cool. I wore shorts, long sleeves and a light jacket. I had to remove the jacket part way through. So, even if the weather isn't ideal for Boston, I will be fine and I need to remember not to overdress, like I tend to do.
Wow!! It is so close. There really isn't much I can do at this point, but hope for the best. I had a good week.
I am looking forward to an easy week next week and then travel to and get used to Boston.
Saturday, April 11, 2009
Two Weeks to Boston: Thomas
Wednesday: 5.5 miles @ 7:21 pace.
Thursday: Track workout - 5 x 800m (2:49, 2:52, 2:50, 2:51, 2:53)
Friday: 16.29 miles bicycling (17.7 mph average speed). I signed up for LOTOJA, so I figured I probably should start training.
Saturday: 5.0 miles @ 6:46 pace (one mile moderate - 7:14, three miles tempo - 6:34, 6:25, 6:26, one mile moderate - 7:12)
Felt really good on all my workouts this week. Saturday's run was especially nice. Legs felt fast and energy was high.
Thursday: Track workout - 5 x 800m (2:49, 2:52, 2:50, 2:51, 2:53)
Friday: 16.29 miles bicycling (17.7 mph average speed). I signed up for LOTOJA, so I figured I probably should start training.
Saturday: 5.0 miles @ 6:46 pace (one mile moderate - 7:14, three miles tempo - 6:34, 6:25, 6:26, one mile moderate - 7:12)
Felt really good on all my workouts this week. Saturday's run was especially nice. Legs felt fast and energy was high.
Saturday, April 4, 2009
3 Weeks to Boston: Elizabeth
Monday: kickboxing at they gym. I was a bit sore from Saturday's run and this just added to it.
Tuesday: Rest
Wednesday: 1 mile easy, 5 tempo miles on tread. Average 7:41 pace.
Thursday: Yoga at the gym. Good core workout. Lots of static positions.
Friday: 5 mile hill workout on tread. 1 mile, 1.0 incline, 8:34. 1 mile, 4.0, 4.5, 5.0, 5.5 incline for 1/4 mile each, 8:34 pace. 1/2 mile, 1.0 incline, 8:20 pace. 1/2 mile, 5.0, 5,5 incline, 8:20 pace. 1/2 mile, 1.0 incline, 8:20 pace. 1 mile, 4.0, 4.0, 4.5, 5.0 incline 8:20 pace. 1/2 mile, 1.0 incline, 8:20 pace. Good hill workout.
Saturday: Rest. I will do my long run on Monday to start getting my body used to running on Monday.
Tuesday: Rest
Wednesday: 1 mile easy, 5 tempo miles on tread. Average 7:41 pace.
Thursday: Yoga at the gym. Good core workout. Lots of static positions.
Friday: 5 mile hill workout on tread. 1 mile, 1.0 incline, 8:34. 1 mile, 4.0, 4.5, 5.0, 5.5 incline for 1/4 mile each, 8:34 pace. 1/2 mile, 1.0 incline, 8:20 pace. 1/2 mile, 5.0, 5,5 incline, 8:20 pace. 1/2 mile, 1.0 incline, 8:20 pace. 1 mile, 4.0, 4.0, 4.5, 5.0 incline 8:20 pace. 1/2 mile, 1.0 incline, 8:20 pace. Good hill workout.
Saturday: Rest. I will do my long run on Monday to start getting my body used to running on Monday.
Three Weeks to Boston: Thomas
Tuesday: 6.51 miles (1 miles easy, four tempo miles (6:40 pace), 1.5 miles easy)
Thursday: Speed, 4x800M (2:50, 2:51, 2:50, 2:51)
Saturday: 13.37 miles @ 6:58 pace. My Garmin was malfunctioning, so I did this run with a regular stopwatch. I was concerned that I might not be able to stay on pace without the Garmin. So I was happy that I came close to marathon pace without the aid of the Garmin.
Thursday: Speed, 4x800M (2:50, 2:51, 2:50, 2:51)
Saturday: 13.37 miles @ 6:58 pace. My Garmin was malfunctioning, so I did this run with a regular stopwatch. I was concerned that I might not be able to stay on pace without the Garmin. So I was happy that I came close to marathon pace without the aid of the Garmin.
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