02.18.10 Tempo

Another treadmill run..

2 miles easy
2 miles @ 8:13
2 miles easy

02.16.10 speed work

Dreaded treadmill but not much choice with the rain...

1 mile warm up at 9:30
4 x 800 at 8:13 pace (2 min RI)
10 min cool down

Challenging is all I remember.

02.13.10 long run w/ Striders

Waited too long to blog this run to note anything besides stats.....

mile 1: 9.44
mile 2: 9:44
mile 3: 9:25
mile 4: 9:24
mile 5: 9:37
mile 6: 9:39
mile 7: 9:34
mile 8: 9:33
mile 9: 9:29
mile 10: 9:38
mile 11: 9:40
mile 12: 9:46

Total time 1:54:50...ave pace 9:34

02.11.10 swim (two a day)

First two-a-day work out of the Tri season. I made myself finish my 6 mile tempo run even though my hamstrings were tight and tired. 3 hours later I'm proud to say I actually got in the pool. It was 40 some degrees and steam was rising off the water. I hurried into the water which was alot warmer than the air. After a 200 meter warm up we spent the rest of the 1 hour and 15 minute class swimming drills. I believe I swallowed less water this swim. Not sure of the distance because I was more focused on my technique. At the end of our swim Emmy had us swim 50 meters of each swimmer's favorite stroke. Of coarse T and Chris picked the most strenuous ones (arm pulls and one arms). Emmy had us do dolphins to the deepend, breast stroke to the end of the pool and lifeguards on the way back. I was officially done after that. I got out of the pool feeling a great sense of accomplishment. It was worth the goggle eyes.

02/11/10 tempo run

work out #2 of marathon training. Back on the treadmill. The temp is 50 degrees outside and the gym seemed like the better of the two options. Although, I'm planning to swim in this weather this evening......

6 mile run:

2 miles easy @ 10:20 pace
2 miles @ short tempo (8:16)
2 miles easy again

Another tough work out. The book is calling for 13 miles this weekend. We will see.

02.08.10 speedwork

Haven't picked up my "Run Less, Run Faster" book in months. I found myself not getting excited to do the workouts. So I openned it to the "Training for a Marathon" section and decided I would attempt it. Got on the treadmill and performed my first workout...

10 min work up at 10 something pace
3 x 1600 (1 min RI) @ 8:13 pace
10 min cool down at 10 soemthing

Tough work out but I expected nothing less. Will attempt to stick with it.

Long run w/ Striders 02.06.10

12 miles, 1:55:46...Wow, first blog since Christmas. What a vacation that has been. I skipped 3 whole weeks due to illness, weakness and holiday.

Met Dana, Teresa and Andrew at the trail. Temp was in the 50's and it felt great.

Mile 1: 10:00 pace
Mile 2: 9:52
Mile 3: 9:50
Mile 4: 9:45
Mile 5: 9:41
Mile 6: 9:44
Mile 7: 9:42
Mile 8: 9:33
Mile 9: 9:34
Mile 10: 9:32
Mile 11: 9:23
Mile 12: 9:05