Week Review & Shalane Flanagan

Week 7/10

Goal Miles and Goal LR 50/20

Actual Miles and Actual LR 0/0

Monday: 1 Mile Swim + 500 Meters Board Kicks, 2X15 Myrtle Routine, 60 Min P90X Arms and Chest + 90 Minutes P90X Yoga
Tuesday: 1 Mile Swim + 1X10Myrtle Routine
Wednesday: 1.2 Mile Swim+125Meters Board Kicks, 30Min Jillian Ab Blast, 2X15 Myrtle Routine + Perfect Pushups + 95Min P90X Yoga
Thursday: 60Min Bike Speed Trail Test - Hard effort + 1/2 Mile Swim + 1X15Myrtle Routine
Friday: 40Min Bike Intervals (5 wu, 30 intervals, 5 cd) + 1 Mile Swim + 300 Meters Kick board
Saturday: 90 Minute Bike - Cycled to the movie Atlas Shrugged: Whenever they said the words 'Metal, Money, Business, or Where Is John Gault' I would speed up to 10/10 effort until they said one of those words again, then take it down to 5/10 effort.  Fun way to watch the movie.
Sunday: Rest

I have felt significantly better the past 3 days.  I plan to attempt a run tomorrow.  IF all goes well... I hope I can get in that 20 miler this weekend.  

Would you still run the marathon without at least 1, 20 miler? 

I have 3 weeks... I really do not want my first DNS

I found this video on Shalane Flanagan's webpage: Great warm-up exercises and the last 1/2 of the video (Starting at 4:40) has some great cardio circuits & core strengthening to incorporate into your daily routines! Plus - watching her in the video is wicked motivation!

Sorry Kara, Shalane is my Favorite :D

Last week of 2011 - Make it a POSITIVE one!

Week 1 AZ & Birthday

I am approaching Marathon #2 a little differently.

• Set weekly goal miles instead of day-by-day:  Last marathon training I would get frustrated with my plan – some days my legs just wanted to GO LONGER or do a different type of speed work than what my daily calendar had me planned for. So, this marathon I set weekly goal miles and the # of miles for my weekly long runs.  The rest of the days I can ‘do whatever’ my body is feeling.
• My legs have really been responding well to taking a nice and easy bike ride after my long runs so I will continue this.
• Cross training (swim/bike/weights/yoga specific), compression gear, and high amounts of protein has really helped me recover
• Continue focusing on negative splits for ALL my runs

***I have to keep reminding myself to follow the set plan.  I always want to increase the mileage to fast and end up getting injured.  NOT this time. Accepting lower mileage is not being weak, it is smart.

Week 1:

Running Miles Goal           30 Miles with a 13 Mile LR

Actual                               34.8 Miles                          

                       

Monday: 0.40 Mile Run warm up (Foot Pain), 20 Minutes Weights Legs + Abs

-Awesome Raina from Small Town Runner had told me to write my ABS’s with my foot to help with ankle pain.  I got RIGHT ON practicing my ABS’s while sitting at my desk and it has helped significantly.

Tuesday: 10.2 Mile Tempo Run, 40 Minutes Cycling, 30 Minutes Total Body Weights + Abs (Foot was slightly hurting until about mile 7)

Wednesday: 6.2 Mile Easy Run, 55 Minutes Cycling, ¾ Mile Swim

Thursday: Rest Day, ½ mile Swim

Friday: MY BIRTHDAY 15 Mile Run (Finished this run really strong… I wanted to continue but I had to get back to work)

Saturday: 60 Minutes Cycling Trainer  - Intervals

Sunday: 20 Minutes Cycling Trainer, 30 Minutes Ttl Body + Abs, 3 Mile Shakeout Run

11-11-11

Turned 25 years YOUNG this past Friday.

My birthday was great for me.  I am not your typical extroverted social bug so my day consisted of:

Productive day at work, nice long run, dinner on the couch watching Stossel and Cavuto, and most importantly…

My dad surprised me with THIS: