Week 6 – MCM Training…

Whew, what a week. My workouts did not quite go as scheduled…

I was coming off a weekend away and was sick, or something on top of it. Turned out I was having allergy issues and a little sinus infection. I decided to take Monday off then shift everything by a day. Here are my actual workouts:

• Monday – rest


• Tuesday – swim 1.94 in the morning; run 4 in the evening


• Wednesday – swim .4 in the evening. I had a 400 meter time trial for the upcoming South Riding Tri on 9/5, I did a 200 meter warm-up the waited to get in line for the timing. I was 5th to go based on times we supplied at registration (mine was 7 minutes). Surprise! We were started 20 seconds apart and I ended catching up and passing the guy in front of me. If he’d worn jammers instead of baggy trunks that might not have happened! I saw a few other Z peeps there, too. My final time was 6:57.50 – not too bad!


• Thursday – swim 2.06 in the morning; run 7.01 in the evening – this was speed work with 3x1 mile at 8:10s


• Friday – rest


• Saturday – long run 14.09 miles on hills, followed by a 1.01 open water swim (map of swim below), followed by lunch and rest, then a 4 mile treadmill run


• Sunday – bike 23.46 on the Reston Oly course followed by 1.75 miles on the trails the Reston Oly is on.

All in all a pretty good week of training. I got almost all of the run miles in, too. Just 1.15 short.

Week 7 training looks like this:

Monday – 4 miles easy
Tuesday – rest/xt
Wednesday – 6 miles tempo run with 4 at 9:35
Thursday – 4 miles easy
Friday – rest/xt
Saturday – 20 miles
Sunday – rest/xt

Now, I am going out of town with my Moms on the Run (MOTRs) Friday afternoon through Sunday afternoon/evening. It will be next to impossible to get 20 miles in while away. I’m again thinking of hitting the treadmill for my 20. Eek. We’ll see… And if I do, I will make sure my 4 miles easy happens on Saturday. Again, we’ll see…

Happy and Healthy Training!

Week 5 - MCM Training...

This past weekend I was up visiting family in Derry, NH. It was FUN, as always! My cousin and her husband are just hilarious! Saturday we went down to Salisbury Beach, MA so I could get a couple of slices of my most favorite pizza at Tripoli and we did a little walking on the beach. And per my mom's wishes spread some of her ashes there. We also did this in Ocean City, MD last year. It was nice to be able to do that. Afterwards we headed to Portsmouth, NH to walk around that town and do a little shopping. Portsmouth reminds me of Old Town Alexandria. We had a delicious late dinner that night then watched an old 80's movie. On Sunday their daughter was doing a sprint-ish tri (the run was 4.4 miles long) and I got to go cheer her on! She had a pretty good race...except for a minor detour she ended up taking on the bike course (course marshall sent her and another rider the wrong way actually) and the extra bit of running she did (out the wrong way) out of T2. All in all she said she felt good and had FUN! It was a great race and a very nice venue. The race results are not yet up. After the race we headed into Boston for lunch. We found food at Quincy Market at Fanueil Hall. I had a very yummy prime rib cheesesteak from The Prime Shoppe!

So since week 5 was going to be a weird week, because I was going to be out of town over the weekend when I would normally do the long run, I opted to move that up a couple days and do it after work/dinner on Thursday. On the treadmill no less. OMG...

Week 5 actual workouts:

Day 29 – 5 miles at 10:39
Day 30 – swim 1.92 with Team Z in the morning; bike – spin 10.25 miles after work
Day 31 – tempo run, 6 miles, with 4 at 9:16; mile 1 was at 10:02, mile 6 was at 10:22
Day 32 – long run (done early) 16.02 miles at 10:54 (treadmill)
Day 33 – rest/xt – travel (walked around airports)
Day 34 – rest/xt – walked a lot - Salisbury Beach, MA and Portsmouth, NH
Day 35 – rest/xt – walked a lot - Sharon's Back Tri, Sharon, MA and Boston, MA (walked around airports some more)

Actual run miles: 27.02 (4 short)

Week 6 preview:

So, tonight and/or tomorrow night I may add a couple of miles to make up for the 4 I missed last week. But we'll see. I did get the long run in and that is more important. Tonight I have a meeting at the school at 7PM plus an errand - two actually - to do after. So I may not worry about those 4 miles. I will have a similar problem in week 7 as I am supposed to be out of town again that weekend...I have my first of three 20-milers scheduled for that Saturday!

Day 36 – easy 4 at 11:05
Day 37 – rest/xt
Day 38 – speedwork 7 including 3x1600 at 8:57 with 800 jogs in between
Day 39 – easy 3 at 11:05
Day 40 – rest/xt
Day 41 – long 18 at 11:05
Day 42 – rest/xt

Happy and Healthy Training!

Weeks 3 & 4 – MCM Training…

Well, despite being on vacation last week and trying to get ready for vacation leading up to it, I had two fairly successful weeks of training!

Week 3 actual workouts:

Day 15 – 6 miles at 10:35
Day 16 – swim 2350 yards
Day 17 – Tempo, 5 miles – average pace 9:46
Day 18 – 4 miles at 10:07 (Elvis!)
Day 19 – rested
Day 20 – Long Run – 14 miles at 10:28
Day 21 – rested

Actual run miles: 29.02

I was very happy that I rocked my long run while on vacation. I was kind of nervous about it. I did 8 miles (4 out and back) alone, then 6 miles (3 out and back) with Jeff.

Week 4 – recovery week – actual workouts:

Day 22 – 6.08 miles at 10:31
Day 23 – 3.06 miles at 10:15
Day 24 – rested AND got a massage!
Day 25 – 6.04 miles at 10:06
Day 26 – rested
Day 27 – rested
Day 28 – 9.2 miles at 10:12, swim 1400 meters

Actual run miles: 24.38

So…my recovery week was not exactly what it was scheduled at. But I did get the miles in. I also got the rest in! I will say that it was really hard to swim after a 9 mile run; my feet were cramping like crazy. If I do that again I must remember to bring a banana for after the run!

Week 5 preview: This week will be challenging in that I’m going out of town Friday night and will not be able to do the long run on Saturday. I’m thinking of running long on Thursday night and either doing 4 Friday morning or trying to go 4 on Saturday morning while away. We will see… Another thing about week 5 is that I am moving into the second 4-week block (of four) and my paces are going down. Based on my first 4-week block I should be able to do this - as long as the heat does not get to me. If it does, I can always move inside for speed/tempo work!

Day 29 – 5 miles at 11:05
Day 30 – rest/xt
Day 31 – Tempo, 6 miles, 4 at 9:35
Day 32 – 4 miles at 11:05
Day 33 – rest/xt
Day 34 – long run, 16 at 11:05
Day 35 – rest/xt

Happy and Healthy Training!