Thursday, March 24, 2011

On my where did Febuary and March go?

I know where they went... to training. Here is what I have been doing for the last month.

Yesterday : What? run for Vancouver USA M... 3.7 mi 08:22 pace

Fun run with 100 other people training for the Vancouver Marathon. Ran first mile with a friend at 9:36 next mile 7:59 (Damn big hill) next mile 7:53 (overpass hill) last .70 at 8:15 pace. Felt OK, weird things was when I was done I wasn't breathing hard. I did have to work a little for mile 2 and 3 but it felt good. Now to get more tempo runs in so I can get some speed back.

Tuesday March 22: Vancouver pacing 2.36 mi 07:52 pace and 30 mins swim in am (1200 yards)

2 lap warm up (7:53 pace felt easy and relaxed) Then I had to pace my people 300's --1:28-1:25-1:24-1:21-1:24-1:25-1:13 I told them if they ran it faster than 1:20 they didn't have to do 2 more 300's. :) They pushed, so proud. Then I did a cool down with one of the gals at 9:18 pace

Sunday March 20: great Recovery Easy Pace leading 12 mi 10:20 pace

Just Pacing in Vancouver today. I felt like I could have run 10 more miles my legs felt light and I really wanted to push the pace but my gals needed me to keep them going. I love this back to back long runs.

Saturday March 19: Portland Pacing 14 mi 02:10 09:16 pace

Perfect day for a run on Leif today. I pushed my gal who had 14 on her training plan. Everyone else in my group only had 9 miles so I made her push the last 5 miles with me. She did great! It felt really easy today. Can you please tell me why Leif is uphill both ways?? :)

Friday March 18 : 30 min swim

Thursday March 17: 30 min swim and 15-15-15 pull ups with 40lb assit

Wednesday March 16: Evening track was 1 mile (we just cheered on the group and did 1/2 mile warm up and cool down) However, during day I did..

day track for gflf 2.08 mi 00:16 07:37 pace

2 lap warm up

10 push ups

Run 100

20 jumping jacks

Run 100

30 Mt. Climbers

Run 100

40 squats

Run 100 Repeat and 2 lap cool down (I did 4 lap cool down) Cool down was 8:08 mile. Pretty easy and felt good. So happy to see my times come back down. I'm not a sprinter nor do I play one on tv. I can not sprint.

Before my day track I did this workout:

3 rounds of 1 min each

push ups

3way knees


inchworm 8 ct.


then one round of

35knee raisers with 10lb ball between knees

35 dips

35 straight arm tri lifts

35 overhead arm press

Tuesday March 22: Fartleckish run 5.13 mi 00:39 07:34 pace

No track tonight but a few people still showed up. So I made them do a modified Fartleck. I made them warm up for 1/2 mile (10:30 was as fast as we went) Then we were on for 15 seconds I would give them 1 min rest of easy jog in which my group would jog back to the slower group. Then we would be on for 30 seconds, 45 seconds, 1 min. then a 15-30-45-1min again. We had to take a few longer breaks because of traffic so we could time the 'on' part to a non-stop light area. I was very happy with my 'on' pace. Everytime except the last 1min 'on' was sub 6min pace. My last 1 min 'on' pace was 6:20. I had to slow the inbetween jogs to catch up and keep my guys going. Must be the reason I hit such a good pace, I had a long recovery. All in all, I'm happy.

Sunday March 13:10 mile run

Sat March 12: 10 mile run

Wednesday March 9: 5 miles and morning weights

Tuesday March 8: 4.13 miles

Sunday March 6: 10 mile run

Saturday March5: 10 mile run

and so on and so forth....with a little swimming here and there and a sick kid or two or four. Trip to the hospital and such. You know the everyday stuff.

This weekend 16 miles on Sat and 14 miles on Sunday.

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