Swim. Bike. Run. 3NDURANCE.

Living to train or training to Live. I'll have to get back to you on that one.

Month: August, 2013

Week 11 – Break on Through

Tough week. At work and on the road. It was reeeeaaaaaally nice to finish that 20-miler on Sunday still feeling strong. Very happy with this week even if my pace has dropped off a bit on some of these runs.

Monday August 19

6:50 PM – 50:00 trainer Bike

Tuesday

6:30 AM – treadmill Run

  • 5 miles – 50:00 – 10 mins/mile

Wednesday

5:20 AM – Run

  • 10 Miles – 1:48:10 – 10:49 mins/mile

Thursday

7 PM

  • 5 miles – 48:12 – 9:38 mins/mile

Friday – Day Off

Saturday

7:30 AM – Run

  • 10 min warmup
  • 10 miles – 1:43:09 – 10:18 mins/mile
  • 20 min walk

Sunday August 25

4 AM – Long Run

  • 10 min warmup
  • 20 min walk

Run Miles: 50

Total Time: 9:09:19

Week 10 – Survival

Monday August 12

6:45 PM – 60:00 trainer Bike

Tuesday

6 AM – treadmill Run

  • 4 miles – 40:00 – 10 mins/mile

6:45 AM – 30:00 Strength

Wednesday

6 AM – treadmill Run

  • 9 miles – 90:00 – 10 mins/mile

Thursday

Unscheduled day off. My legs were really tight since waking up Monday and it was just not getting any better after a lot of ibuprofen, stretching and foam rolling up to this point. Made the decision not to push it any more and figured an extra day off would be a good thing.

Friday – Day Off

Saturday

8:25 AM – treadmill PACE Run

  • 15 min walk
  • 9 miles – 1:09:00 – 7:40 mins/mile
  • 15 min walk

Sunday August 18

4:30 AM – Long Run

  • 10 min warm-up
  • 19 miles – 2:53:45 – 9:09 mins/mile
  • 20 min cool-down walk

Run Mileage: 41

Total Time: 7:42:45

Halfway

the Plan

This sheet of paper sits on my kitchen table and is consulted daily, even if I already know what’s in store for me. I love checking off workouts when I finish them and it’s really nice to see my hard work all on one page there. Halfway through the plan… So only 9 more weeks until the Chicago Marathon!