Sunday, February 07, 2010

I'm still here

After 3 weeks of vacation and doing a lot of traveling around Europe (Spain, France, Italy) with my girlfriend, I'm now ready to get back into the blogosphere.  Below is the last 4 weeks of training. 

BTW, next big race will be Rotterdam Marathon on 11 April. 

1 - 7 Feb

Mon: DNR; was not able to get in a run because of work.
Tues: Noon - 10M including 8 x 2' hard w/ 1' easy; PM - 6.2M very easy
Wed: Noon - 10M easy; PM - 6.2M very easy
Thur: Noon - 10M including 2 x 2M at tempo pace w/ 5' easy in between; PM - 6.2M very easy
Fri: 10M easy; core
Sat: 10M easy w/ 5 strides
Sun: 20.1M including 2 x 2M @ MP (11:44, 11:38) an hour into the run

Weekly Total: 88.7 miles


25 - 31 Jan

Mon: AM - 6.2M easy; PM - 6.1M easy
Tues: AM - 13.1M including fartlek (4 x 4' + 3 x 3' + 2 x 2' + 1 x 1' w/ -1' easy for rec); PM - 4.2M very easy
Wed: 10.2M easy
Thur: ~10+M very easy; running to different sites in Rome, Italy
Fri: ~8+M very easy; Day 2 of running around Rome
Sat: 9.2M easy
Sun: 14M steady

Weekly Total: 81 miles


18 - 24 Jan
Mon: Stopped after a 1/2 mile; bad cramp and tightness in right calf
Tues: DNR; giving the right calf a little more recovery
Wed: 11.7M with the last 8 miles steady around 6:20-:30 pace
Thur: AM - 10M easy; PM - 7M easy
Fri: AM - 7.1M including 10 x 1' hard/easy; PM - 9M easy
Sat: 5M easy; road trip to Paris
Sun: 14M easy
Weekly Total: 64+ miles

11 - 17 Jan
Mon: 9M easy
Tues: AM - 4.5M easy; PM - 7M easy;  lots of snow
Wed: 6.2M easy
Thur: 10.6M including fartlek of 5-4-3-2-1 w/ -1' easy
Fri: 16.2M easy w/ 2 miles at 6:10 pace
Sat: 11M easy
Sun: DNR; travel to Spain
Weekly Total: 64.5 miles

1 comment:

Chad said...

Seriously, you must have had a great time! Did you get to run out on your trip? I would think it would be so great!
Here is my latest: COUGAR ALERT!