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weekly training report. week of 1-13 thru 1- 19- 2014

Posted Jan 19 2014 8:41pm
 Another strong week with 59.5 miles and 6 cross training workouts. Very happy with the way I'm feeling and the quality if the hard runs.

 Mon
morning situps challenge. 400 situps including 190 with 7.5 lb weight. 5 minutes of back and sidebends to loosen up.

 afternoon run. 10 miles in 1:25:20. Caught up with Ultramom Amy and shared the last 5 miles of her workout and then did another 5 at bq pace (8:12). beautiful afternoon.

Tues
 morning body weight day,60 pullups, 45 dips, 450 alternate pushups.

afternoon run. 12.5 miles in 2:14:03 ,Decided to do another easy run/walk practice lap on the 100 miler course. rained the first two miles but then the sun began to break through and it was wonderful. Felt really good.

 Wed
morning core .  30 minute core routine w/ leg raises, stability ball, crunches, planks and other stuff

afternoon run. 7 miles in 55:50. Came up with this variation of self-inflicted pain on the fly. 3x mile repeats with the recoveries at marathon pr pace. What fun ! Easy warmup mile in 8:55, then 7:38, 8:02, 7:22, 8:11, 7:33 and 8:05 Another beautiful 55F afternoon.

Thurs
 morning. body weight and fee weights day.  36 pullups, 30 dips, 250 pushups, + weights with overhead, incline and bench press, kettlebell press, curl, ext and rows.

afternoon run. 5 miles in 39:56. Met Awesome Angel Amy for some afternoon miles. I had a feeling she was gonna make it hurt and I was right. Killer workout on this course. Effort was tempo plus and just about sprinting uphill the last qtr mile.

 Fri
 morning situps challenge. 400 situps total including 275 with 5 lb weight. 5 minutes of back and side bends to loosen up.

afternoon run. 5 miles in 44:50.  Nice and relaxed. The run that almost wasn't. I had to work an extra store today and was getting late. Decided to take a rest day. But the closer I got to the greenway driving home the more I wanted to go. Halfway there and I start changing on the way ! Couldn't resist!

 Sat
 No cross training today.'

 morning run. 15 miles in 2:09:57.   Plan was to run the 1st 5 easy, then go sub 8 for the next 5 and then pick it up the last 5. Well, after mile one I was already at sub 9 (44:47) So I just held steady the next 5 in 44:36. Decided to try a progression run the last 5. 8:32, 8:25, 8:11, 7:41, 7:44 (40:33). Oh yeah ! Cold and breezy but I was smokin.

 Sun. began with body weight day,  60 pullups, 45 dips, 350 alternate pushups

 morning run. 5 miles in 44:36 .easy relaxed miles on a lovely morning.
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