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View albumEXTERRRRMINAAAATE!
April 13
April 12
- 30m 34s
- 4.00 miles
- 07m 38s /Mi
Sweet first run in my new Kinvara 3's. By a freak chance I came across a demo pair of these shoes and snagged them. They're not even available on the market yet. SWEET!!
I had so much energy today that I had to keep telling myself to slow down. All my runs this week (except for Saturday's 1 mile TT) are supposed to be easy and slow. I just kept wanting to go faster. All these splits are at an easy effort level...even though some of the splits seem like they aren't.
756, 742, 730, 721
- Calories out: 3026 From lifestyle:2607, From activities:419
- Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
April 11
Travel and rest day for me today. I haven't had a day off in over a week and I need to keep the legs in order. I am actually feeling confident...confident that I'll be able to finish in 3:10, maybe not confident in that 3:05 I'm after. I have made a playlist for my iPod that paces me to certain miles with certain songs. So...ramp up stuff in the first 10 miles, quiet stuff when I'm running past the girls at Wellesley, Nicki Minaj on Heartbreak Hill, and songs with LOTS of energy for the last part of the race when I need it.
I'm getting psyched. Even thinking about race day is making my heart rate go up. I feel like this is my first Boston, even though it's my fourth. I feel a lot of pressure this year because the qualifying times are 6 minutes lower. I will be required to run my BQ time from four years ago this year. I don't know that I'm in that shape! Of course, I have Toronto to do in four weeks so with its flatter course and the cooler, and (hopefully) dryer weather, I should be able to make it happen. I just don't think I'm in the shape to PR my marathon at Boston after being sick for two weeks and only REALLY training for three. I have to resign myself to the fact that Boston will probably be my long tempo run in training for Toronto.
- Calories out: 2672 From lifestyle:2672, From activities:0
- Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 5
April 10
- 29m 16s
- 1650.00 yards
- 01m 46s /100 yards
Another easy day in the pool. I gave it just a tad more effort today but still nothing even into high Zone 2. I finished feeling fine and was not out of breath or tired. My arms took a little while to warm up today. But once they did, my stroke was nice and even.
- Calories out: 2885 From lifestyle:2616, From activities:268
- Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 3
April 9
- 29m 51s
- 1650.00 yards
- 01m 48s /100 yards
Nice easy pool swim. No hard efforts, no sprints, no breaks...just an easy straight out 1500m.
I'm confident for the St. A's swim. I never felt tired or out of breath. I could have done another 1500m at this pace. Race day will be much more energetic and speedy.
- Calories out: 2889 From lifestyle:2616, From activities:274
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
April 8
- 2h 34m 58s
- 20.00 miles
- 07m 45s /Mi
Temp: 83F
Weather: Sunny, no clouds
Surface: 100% concrete (OUCH)
OK, I can go to Boston now. This run was 5 miles longer than the last one, faster, but NOT harder. I never got out of my comfort zone. Last time I felt the effort coming up by the time I was 90 minutes in. Today, I felt comfortable and happy at 2 hours. At that time I was already almost a half mile further than I was at the end of my 2 hour run 2 weeks ago when I was at the top of my effort level.
As I got further, I felt the effort come up, so I decided to cut the run short at 20 miles instead of going 3 hours. My left ankle and Achilles were starting to complain and my right hamstring got tight. I didn't want to push it too hard. Boston race day is only 8 days away, and an injury or overuse strain won't heal by then. So...20 miles it is. At almost 15 seconds per mile faster than my 15 mile run, this was a great run. Especially since it was 83 degrees.
TAPER!!!
I think it's interesting how my swim/bike/run (or rather my bike/run since I skipped all my swims this week) volume was the lowest of the last three weeks but my overall volume, including crazy amounts of CrossFit...was HIGHEST this week. Yet since I did my longest run this week on the least amount of run training and the most CF, and went FASTER...I am totally geeked about how much benefit the extra CF volume gave me!!
Now it's time to take it down a notch...shorter, less intense runs, and concentration on nutrition and supplementation. Rest, relaxation, and travel this week. Time to get up north!!
- Calories out: 4605 From lifestyle:2492, From activities:2112
- Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9.5 Overall Workout: 4
April 7
- 10m 37s
- 1.50 miles
- 07m 05s /Mi
CF run splits
400m warmup at 9min pace
Shuttle runs...21 at approx. 6 min pace
4 x 400m during main WOD at 7:12 pace
- Crossfit
- 52m
HAPPY BIRTHDAY CROSSBOOT!!
This was the one year anniversary workout!
WU:
Run 400m
Stretch
Jumprope/squat/shuttle run for 5 mins
MS:
Part 1
6 minute blaster
1 - 20 sec pike jumps
2 - 10 sec squat jumps
3 - 20 sec mtn climbers
6 mins of 1-2-3-2 intervals
Part 2
4 rounds for time of:
25 thrusters, 45#
25 dips
25 burpees
Run 400m
Yes I was the first done...in 21:50. I think there were about 25 people doing this WOD.
After the WOD I did an hour of Yoga for Runners. Very nice and sweaty postures...hip openers, chest openers, good stretches.
Later that day I did a pushup contest.
3 minute AMRAP
Pushups with hand release at bottom
I did 74. I didn't win. I lost by TEN!! Of course that person didn't do the WOD or the hour of yoga that I'd just endured.
- Crossfit
- 03m
HAPPY BIRTHDAY CROSSBOOT!!
This was the one year anniversary workout!
WU:
Run 400m
Stretch
Jumprope/squat/shuttle run for 5 mins
MS:
Part 1
6 minute blaster
1 - 20 sec pike jumps
2 - 10 sec squat jumps
3 - 20 sec mtn climbers
6 mins of 1-2-3-2 intervals
Part 2
4 rounds for time of:
25 thrusters, 45#
25 dips
25 burpees
Run 400m
Yes I was the first done...in 21:50. I think there were about 25 people doing this WOD.
After the WOD I did an hour of Yoga for Runners. Very nice and sweaty postures...hip openers, chest openers, good stretches.
Later that day I did a pushup contest.
3 minute AMRAP
Pushups with hand release at bottom
I did 74. I didn't win. I lost by TEN!! Of course that person didn't do the WOD or the hour of yoga that I'd just endured.
- Yoga
- 1h 00m
HAPPY BIRTHDAY CROSSBOOT!!
This was the one year anniversary workout!
WU:
Run 400m
Stretch
Jumprope/squat/shuttle run for 5 mins
MS:
Part 1
6 minute blaster
1 - 20 sec pike jumps
2 - 10 sec squat jumps
3 - 20 sec mtn climbers
6 mins of 1-2-3-2 intervals
Part 2
4 rounds for time of:
25 thrusters, 45#
25 dips
25 burpees
Run 400m
Yes I was the first done...in 21:50. I think there were about 25 people doing this WOD.
After the WOD I did an hour of Yoga for Runners. Very nice and sweaty postures...hip openers, chest openers, good stretches.
Later that day I did a pushup contest.
3 minute AMRAP
Pushups with hand release at bottom
I did 74. I didn't win. I lost by TEN!! Of course that person didn't do the WOD or the hour of yoga that I'd just endured.
- Calories out: 3296 From lifestyle:2542, From activities:754
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 5
My friends
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Last run before the big day!! I felt great! No big effort to run this pace and the last mile was at 652 pace!! I'm ready. Let's do this.
Splits:
719, 710, 652
Walked on the beach with Bri...coarse wet sand made for an interesting walk, it was quite resistive. It's not like sand in Florida that, when wet, gets all packed down and easy to walk on. This was like walking thru fresh snow...wet or dry it was the same surface. We walked about 1.2 miles.