This is What We Do

Friday - September 10

Swim
  • 41m 05s
  • 2250.00 meters
  • 01m 50s /100 meters

1 X 400 WU w/ pull buoy
9 X 50. :20 sec rest
12 X 100
4 X 50 CD w/ pull buoy
1 X 100 kickboard not timed
The guy in the lane next to me was slightly faster than me and it helped to really keep me motivated.

Run
  • 45m 37s
  • 6.30 miles
  • 07m 14s /Mi

General Aerobic 10k
Focus on smooth form, smooth breathing. Loving every second of the chilly air!

Sport
  • Stretching
  • 20m

yoga, foam roller, ice bath

2:30PM - Fell asleep again in the middle of the afternoon.  This time at my Mom's house!  That's three naps this week which is a record for me!!  And I've been sleeping soundly (and long) at night. 

 

Swim today!!  ...if I remember how! ;)

  • Health data: Soreness: 3 Fatigue: 3 Hours slept: 8

Thursday - September 9

Run
  • 1h 30m 16s
  • 12.01 miles
  • 07m 31s /Mi

Medium Long-Run

The plan called for 7 mi at 15k Race Pace, but I know myself and how I've been absorbing workouts, and if I did that I would be in bad shape for my 20-miler two days from now. So I compromised and negative split my way up to two final miles at 15k Pace.

Oh, GOD BLESS COOL WEATHER!! How I Love You Autumn Air!!!

Sport
  • Stretching
  • 20m

Good, long post-run stretch - and Ice Bath of course. An Ice Bath a day keeps the Doctor away!!

Took a two-hour nap yesterday afternoon, and slept ....wait for it.... 12.5 hours last night.  This Marathon training is hard stuff.  Should be able to get my 12-miler in now.  Hmmm... Mr. Pfitz wants me to do 7 of the 12 miles at 15k Pace.  Siiigh, not sure that's gonna happen.  I'll play it by ear.

  • Health data: Sleep: 5 Soreness: 4 Fatigue: 4 Hours slept: 12.5

Wednesday - September 8

Run
  • 41m 20s
  • 5.21 miles
  • 07m 56s /Mi

General Aerobic

I'm going to Bike tomorrow and Swim Friday, in addition to Running.  I need to. :)

I walked upstairs at precisely 11:30 AM to get my running gear on, and then head out for my 12-miler.  Next thing I know, the phone is ringing, I'm face down on my bed, and the clock says 2:13 PM.  Hmmmm... maybe I should ask the wife to show me how to use the espresso machine.:)  Wife has dentist appt tonight and zumba class.  Shit.  Run may have to be postponed to tomorrow.

 

I'm tired again.  The ebb and flow of Marathon Training.  Still getting into the flow of getting two kiddies ready for school in the morning.  Medium-Long Run later. 

  • Health data: Soreness: 3 Fatigue: 2

Tuesday - September 7

Run
  • 56m 46s
  • 7.01 miles
  • 08m 06s /Mi

Recovery + Speed 6 X 100m Strides @ 7:05-ish pace

It's still summer. Freakin' hot out!

Sport
  • Stretching
  • 20m

yoga, foam roller, ice bath

Sent my boy off to his first day of first grade.  Drove my daughter to pre-k.  Just me and the dog now.  Well, at least for today and tomorrow cause after just two days of school they get Thurs and Friday off already!! 

Run today.  Itching to go for a 40-mile bike ride too.  Maybe today, maybe later this week... soon. :)

  • Health data: Soreness: 4 Fatigue: 4

Monday - September 6

Bike
  • 45m 02s
  • 11.61 miles
  • 15.47 Mi/hr

Recovery - just flushing the legs out
79 RPM

I'll take a Rest Day today ...for my Birthday. :)  Wife got me an espresso maker!! Now I can drink some rocket fuel before my Long Runs!! :)  50 Miles this Week!!

Sunday - September 5

Run
  • 2h 01m 03s
  • 16.18 miles
  • 07m 29s /Mi

3 mi WU @ 7:59 pace
13 mi Marathon Pace @ 7:25
2004 ft climbing

What did I have for breakfast? The Shoreham Hills! MMmm Yummy :) All the Long Runs suffering in the brutal August heat paid off in spades today. I sucked in the cool morning air and ran BQ Pace like it was my job. Miles 4 through 9 were challenging climbs and easily twice as hard as the Steamtown course, and I conquered them. What a nice confidence builder.

This run was a nice Birthday present to myself. I finished feeling plenty strong and with plenty left in the tank.

Week 6 Marathon Training: 40.34 miles.

Saturday - September 4

Run
  • 45m 59s
  • 6.10 miles
  • 07m 32s /Mi

General Aerobic + Speed
7 X 100m strides avg 6:50

No humidity, cool temps, no 4 water bottle fuel belt + 2 back-to-back 10 hour night sleeps = Awesome Run. :) I've never ran 7:30's this easy. My 2nd to last stride was uphill, and I just went flat-out and at the end of it I looked at my watch and saw a 5:39 Pace!

  • Health data: Sleep: 5 Soreness: 4 Fatigue: 3 Hours slept: 10

Dream Chaser's Training Log


 September 2010 
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