Workouts
Race Schedule 2010
April: 10 mile DC Cherry Blossom Run in Washington D.C.
May: 10 mile Broad Street Run in Philadelphia
July, for our one year wedding anniversary: NJ Sprint Triathlon
September: Half Marathon, not sure which?
November: Philadelphia Marathon??
Completed:
Philadelphia Half Marathon November 22, 2009 Finish time: 2:04:48
DisneyWorld Half Marathon for Rally Foundation January 9, 2010 Finish time: 2:13:38
Workout Schedule:
Week 1: FEB 1-7
W: SWIM (30 minutes)
R: Strength
F: 2M Easy Run
Sa: KGH6 Group Long Run (8 or 9)
Su: Rest
Week 2: February 8-14
M: 3M Run + Strength
T: SWIM
W: 5 x 800 5K Pace
R: 4M Run + Strength
F: 2M Easy Run
Sa: KGH6 Group Long Run (6)
Su: Rest
Week 3: February 15-21
M: 3M Run + Strength
T: 40 min tempo run
W: SWIM
R: 5M Run + Strength
F: Snowboarding
Sa: Snowboarding
Su: Snowboarding
Week 4: February 22-28
M: Rest
T: 6 x 800 5-k Pace (done on treadmill at 8:19 pace)
W: 3M (done on treadmill, only completed 2 due to head cold)
R: Strength
F: Rest
Sa: Swim
Su: Skipped!
Week 5: March 1-7
M: Skipped!
T: 40 min Tempo Run (outside.. yippee! Slow run. Hard)
W: 33 minute swim
R: 2M run (should have been 4M but knee pain)
F: lifted
Sa: skipped begrudgingly
Su: 5 mile run before church
Week 6: March 8-14
M: 3M Run + Strength
T: SWIM
W: 5 x 800 5K Pace
R: 5M Run + Strength
F: Rest
Sa: 5M Pace
Su: 10M Run
Week 7: March 15-21
M: 3M Run + Strength
T: 30 min Tempo Run
W: SWIM
R: 3M Run + Strength
F: Rest
Sa: 3M Pace
Su: 5M Run
Week 8: March 22-28
M: 3M Run + Strength
T: SWIM
W: 6 X 800 5K Pace
R: 4M Run + Strength
F: Rest
Sa: 5M Pace
Su: 11M Run
Week 9: March 29-April 4
M: 3M Run + Strength
T: 45 min Tempo Run
W: SWIM
R: 5M Run + Strength
F: Rest
Sa: 6M Pace
Su: 12M Run
Week 10: April 5-11
M: 3M Run + Strength
T: SWIM
W: 3 x 800 5-K Pace
R: 2M Run + Strength
F: Rest
Sa: 1-2M Run
Su: DC CHERRY BLOSSOM RUN (10 MI)
April 12-18
M: Rest
T: SWIM
W: 3M Run
R: 3M Run + Strength
F: Rest
Sa: 3M Pace
Su: 7M Run?
April 19-25
M: 3M Run + Strength
T: SWIM
W: 45 min Tempo Run
R: 5M Run + Strength
F: Rest
Sa: 6M Pace
Su: 11M Run?
April 26-May 2
M: 3M Run + Strength
T: 30 min Tempo Run
W: SWIM
R: 2M Run + Strength
F: 1-2 M Run
Sa: Rest
Su: BROAD STREET RUN (10 MI)
May 3-9
M: Rest
T: SWIM
W: 40 min Tempo Run
R: Bike 30 + Strength
F: Rest
Sa: SWIM
Su: Rest
May 10-16
M: 3M Run + Strength
T: 40 min Tempo Run
W: SWIM
R: Bike 30 + Strength
F: Rest
Sa: SWIM + 2M Run
Su: 6M Run
May 17-23
M: 3M Run + Strength
T: SWIM + 1M Run
W: 45 min tempo Run
R: 30 min Bike + Strength
F: Rest
Sa: SWIM
Su: 3M Run?
Week 1: May 24-30
M: Strength
T: Run 30 min
W: Bike 45, strength
R: Swim 20, Run 25
F: Rest
Sa: Run 30 min
Su: Swim 30, Run 30
Week 2: May 31- June 6
M: Strength
T: Bike 30, Run 15
W: Swim 15, Run 30
R: Run 30, Strength
F: Rest
Sa: Run 35 min
Su: Swim 30, bike 30
Week 3: June 7-13
M: Strength
T: Run 35 min
W: Bike 50, Strength
R: Swim 30, Run 20
F: Rest
Sa: Run 40 min
Su: Swim 30, Run 45
Week 4: June 14-20
M: Strength
T: Bike 40, Run 10
W: Swim 30, Run 15
R: Run 30, Strength
F: Rest
Sa: Run 45 min
Su: All 30, 90 min
Week 5: June 21-27
M: Strength
T: Run 40 min
W: Run 30, Strength
R: Swim 30, Run 25
F: Rest
Sa: Run 50 min
Su: Swim 30, Run 45
Week : June 28-July 4
M: off
T: off
W: off
R: off
F: off
Sa: off
Su: off
Week 6: July 5-11
M: off
T: off
W: off
R: Run 40, Strength
F: Swim 15
Sa: Run 55 Min
Su: Swim 30, Bike 60
Week 7: July 12-18
M: Strength
T: Run 45 Min
W: Bike 40, Strength
R: Swim 30, Run 30
F: Rest
Sa: Run 60 min
Su: Swim 30, Run 60
July 19-July 25
M: Strength
T: Bike 30, Run 30
W: Swim 30, Run 30
R: Rest
F: Rest
Sa: SPRINT TRIATHLON
Su: rest
