weekly recap - week 12

Last weeks long run happened Monday morning.  Now I am on to my final week.  Next Sunday morning will be the Hapalua Half Marathon!  Taper now in progress!


Monday:

• Early morning long run: 12.66 miles.  (9:29 min/mile)
• Morning surf

Tuesday:

• Rest

Wednesday:

• Early morning easy turned progression run: 3 miles.  (8:54 min/mile)
• Afternoon surf.
• Afternoon interval run.  6 x 800m, with one mile warm up and one mile cool down: 6.2 miles. (8:45 min/mile)
• BBG - Week 6 Arms & Abs.

Thursday:

• Progression run: 3 miles. (8:55min/mile)

Friday:

• Rest - day trip to Maui!

Saturday:

• Morning 'race pace' run, 3 miles at race pace, one mile warm up and cool down: 5 miles. (8:35min/mile)

Sunday:

• Easy evening run: 6 miles. (9:15min/mile)

Weekly mileage: 35.86 miles.

weekly recap - week 11

This week wasn't so good.  It was all about being dedicated.  Most of these runs were hard to get through.  Sunday I wasn't feeling too good, so I will try to fit in my long run Monday morning.  Only two more weeks until the half marathon!

Monday:

• Morning surf

Tuesday:

• Morning interval run, 4 x 1600m with 0.25miles rest.  1 mile warm up and cool down: 7 miles. (9:20min/mile)

Wednesday:

• Morning easy run: 3 miles. (9:27min/mile)
• BBG - Legs & Cardio: Week 5.

Thursday:

• Rest

Friday:

• Morning hill run.  5 miles. (8:48min/mile)
• BBG - Arms & Abs: Week 5

Saturday:

• Morning 'tempo' run (actually more of a 3 x 1600m run): 5 miles. 8:48 pace)

Sunday:

• 
  

Weekly mileage: 20.00 miles.

weekly recap - week 10

This week had an extra rest day thrown in.  On Saturday I just didn't feel like running.  It happens.  I'm still happy with how this week went.  On to week 11.

Monday:

• Rest

Tuesday:

• Evening easy run: 3 miles. (9:43min/mile)
• BBG - Abs & Arms: Week 4

Wednesday:

• Evening easy run: 3 miles. (9:02min/mile)
• BBG - Legs: Week 4.

Thursday:

• 45 minute tempo run: 5.27 miles. (8:33min/mile)

Friday:

• 5 x 800m repeats, with a warm up and cool down: 6 miles.  (9:00min/mile)

Saturday:

• BBG - Full body: Week 4.  (1/3 of the way through!!)

Sunday:

• Long, 1 hour 45 minute easy paced run: 11.4 miles. (9:20min/mile)

Weekly mileage: 28.67 miles.

Weekly recap - week 9

Wow! Week 9 already!

Monday:

• Afternoon run, at an easy pace: 3 miles.  (min/mile) 
• BBG Workout - Legs & Cardio: Week 3

Tuesday:

• Morning interval run, 3 x 1600m, plus warm up and cool down: 6 miles. 

Wednesday:

• BBG Workout - Abs & Arms: Week 3

Thursday:

• Morning hill run, easy up hill, trying to push the pace a little down hill.  1 mile warm up and cool down: 6 miles.  (8:41min/mile)

Friday:

• Afternoon surf.
• Evening run, easy pace: 3 miles. (9:12min/mile)

Saturday:

• Morning run, at race pace with half a mile warm up and cool down: 5 miles. (8:38min/mile)
• BBG Workout - Full Body: Week 3

Sunday:

• Morning long run, at an easy pace: 11.13 miles. (9:26min/mile)

Weekly mileage: 34.13 miles.

weekly recap - week 8

Monday:

• Afternoon run, at an easy pace: 3 miles.  (8:50 min/mile) 
• BBG Workout - Legs & Cardio: Week 2

Tuesday:

• Rest day

Wednesday:

• Morning run, at an easy pace: 3 miles. (9:33min/mile)
• BBG Workout - Abs & Arms: Week 2

Thursday:

• Evening run, faster than tempo pace: 4 miles. (8:25min/mile)

Friday:

• Afternoon interval run, 5 x 800m: 6 miles. (8:45min/mile)

Saturday:

• BBG Workout - Full Body: Week 2
• Easy hike/walk: 3 miles.

Sunday:

• Early morning run at an easy pace: 4 miles. (9:49min/mile)
• Afternoon bike run, very cruisey: 8.18 miles.

Weekly mileage: 20 miles.

My calf was feeling sore on my Sunday run, so instead of a long run I decided to play it safe and  cut it short.

weekly recap - week 7

Monday:

• Morning run, at an easy pace: 3 miles.  (9:29 min/mile) 
• Morning surf
• BBG- Workout Legs & Cardio: Week 1

Tuesday:

• Rest day

Wednesday:

• Morning easy run: 3 miles. (8:58min/mile)
• BBG workout- Arms and Abs, week 1.

Thursday:

• Morning run, long hill run: 5 miles. (8:49min/mile)

Friday:

• Afternoon speedwork, 4 x 800 meter repeats, with 400m recover: 5 miles. (8:29min/mile)
• BBG workout- Full Body, week 1.

Saturday:

• Morning easy run: 3 miles. (9:21min/mile)

Sunday:

• Morning long run, 3/1: 10 miles. (9:12min/mile)
• Afternoon surf

Weekly mileage: 29 miles

weekly recap - week 6

Monday:

• Morning surf
• Evening run, at an easy pace: 3 miles.  (8:57min/mile) 

Tuesday:

• Morning run, 8 hill repeats: 0.15 uphill running and 0.15mile downhill recovery, with 1 mile warm up and cool down: 4.5 miles. (10:53min/mile)
• Morning surf

Wednesday:

• Rest day

Thursday:

• Morning run, 40 minutes tempo: 4.5 miles (8:49min/mile)

Friday:

• Rest day

Saturday:

• Morning run, easy pace with 2 miles a little harder: 4 miles. (8:57min/mile)

Sunday:

• Morning surf
• Afternoon long run, 90 minutes: 9.5 miles. (9:27 pace)
• Evening surf

Weekly mileage: 25.5 miles

weekly recap - week 5

Monday:

• Morning run, at an easy pace: 3 miles.  (9:12min/mile) 

Tuesday:

• Morning run, 8 x 400m repeats, 0.15mile recovery, with 1 mile warm up and cool down: 5.5 miles. (9:19min/mile)

Wednesday:

• Rest day
• Foam rolling session - approx. 20 minutes

Thursday:

• Morning run, 40 minutes tempo: 4.5 miles (8:50min/mile)

Friday:

• Rest day

Saturday:

• Evening pace run, 1 mile warm up, 3 miles at race pace, 1 mile cool down: 5 miles (8:40min/mile)

Sunday:

• Morning surf
• 1 hour 30 minute long run, 3/1 - 1:08 easy, 0:22mins at race pace: 9.6 miles (9:21min/mile)
• Foam rolling session - approx. 20 minutes

Weekly mileage: 27.6 miles

weekly recap - week 4

This week was great!  My first week back and my ankle felt fine.  It still is sore, but I have no issues or pain when I am running.

Monday:

• Morning run, at an easy pace: 3 miles.  (9:31min/mile) 

Tuesday:

• Morning run, 5 x hill repeats, with 1 mile warm up and cool down: 3.55 miles. (10:53min/mile)

Wednesday:

• Koko Head Hike - approximately 1 mile with over 1000ft of elevation gain!

Thursday:

• Morning run, 30 minutes tempo: 3.5 miles (8:44min/mile)

Friday:

• Rest day

Saturday:

• Morning run, race pace: 1 mile warm up, 3 miles race pace, 1 mile cool down: 5 miles. (8:43min/mile)

Sunday:

• Morning run, long run for 90 minutes: 9.5 miles (9:28min/mile)
• 4.5 mile afternoon hike
• Evening surf

Weekly mileage: 24.67 miles

weekly recap - week 3

This week of training, still injured.  I am doing my best not to run until my ankle doesn't hurt.

Monday:

• 4 mile bike ride - very easy

Tuesday:

• Rest

Wednesday:

A few abs and arm exercises:

• 2 x 50 bicycle crunches
• 3 x 15 straight leg sit ups and twist
• 3 x 15 straight leg raises
• 3 x 15 straight leg jackknifes
• 3 x 15 bent leg jackknifes
• 3 x 15 tricep dips
• 3 x 15 push ups (modified, so I didn't rest on my foot)

Thursday:

• Nothing!

Friday:

• Nothing!

Saturday:

• Nothing!

Sunday:

• Early morning easy run!!!!!  3 miles (9:35min/mile)  First run back after my ankle sprain!

Weekly mileage: 3 miles.

And looking forward to February!!

weekly recap - week 2

This is depressing.  I am still injured, hopefully I can get back to running next week.  Fingers crossed!

Monday:

• Injured - Rest

Tuesday:

• Injured - Rest

Wednesday:

• Injured - Rest

Thursday:

• Injured - Rest

Friday:

• Injured - But ankle feeling better, not as much swelling. 
• Walk up Diamond Head - almost 2 mile round trip

Saturday:

• A few core and arm exercises:
• 100 bicycle crunches
• 20 straight leg sit ups and twist
• 30 straight leg raises
• 30 straight leg jackknifes
• 30 bent leg jackknifes
• 30 tricep dips
• 15 push ups (modified, so I didn't rest on my foot)

Sunday:

• Ankle feeling pretty good!  Still a little sore near ankle bone, but walking pretty good!
• Approximately 1.5 mile walk with the dog and husband - nothing intense.

Weekly mileage: 0 miles.  Boo - that is upsetting!

weekly recap - week 1

Monday:

• Morning run, at an easy pace: 3 miles.  (9:27min/mile) 
• BBG Workout- Legs & Cardio
• Surf (another great LISS session, so much paddling!)

Tuesday:

• Morning run, 2 miles warm up, 6x400m, 1 mile cool down:  5.5 miles. (9:33min/mile)

Wednesday:

• Early morning run, at an easy pace: 3 miles. (9:39min/mile)
• BBG Workout- Arms and Abs
• Morning Surf

Thursday:

• Early morning run, tempo pace: 4.67 miles. (8:34min/mile)

Friday:

• Rest day for running.
• BBG Workout - Full body
• Hiking - where I injured myself!!! Boo.

Saturday:

• Complete rest, iced my ankle.

Sunday:

• Complete rest, again, iced my ankle.

Weekly mileage: 16.17 miles


I'm pretty upset that I managed to hurt myself.  At least it wasn't from overtraining, it was a pure accident.  Hopefully I will recover quickly and get back on track.

weekly recap - pre-training plan

My week of running, the week before my training schedule begins:

All my runs felt good, I need to still slow down on some of my easy runs.  Especially now that I will be adding more runs and harder effort to some of them.


Monday:

• Morning run, at an easy pace: 5 miles.  (9:11min/mile) 
• BBG Workout- Legs & Cardio

Tuesday:

• Morning run, at an easy pace: 6 miles. (9:31min/mile)

Wednesday:

• Nothing!  Flying from Perth to Hawaii!

Thursday:

• Nothing - still flying/getting over flying.

Friday:

• Morning run at an easy pace: 5 miles. (9:11min/mile)
• Fun surf
• BBG Workout- Arms and Abs

Saturday:

• Morning long run: 9 miles. (9:22min/mile)
• Quick yoga session 
• Quick foam rolling session

Sunday:

• Morning surf (lots of paddling!!! Definitely a big LISS session!)
• Afternoon bodyboarding session

Weekly mileage: 25 miles

weekly recap

I thought I should do a weekly overview of my training.  Just in case I miss anything during the week, and also so I can see what I have done that week. The perfect time for this will probably be Sunday night/Monday morning. 

This week was just half a week long.  I decided to start this on January 1st for two reasons. 
1) It's the New Year, and what is a better excuse?!
2) I was working until the 31st - I am a tour guide and it doesn't give me much opportunity to really focus on my running when I am away.  (And I won't be touring again for at least another 5 months)

My week:

Thursday: Early morning run, at a moderate pace: 5 miles. 8:47min/mile

Friday: Early morning run, at an easy pace: 4 miles.  9:19min/mile

Saturday: Morning parkrun timed 5k, with warm up and cool down: 4 miles.  8:24min/mile

Sunday: Rest!  Calves feeling a little sore, so decided to stretch them out.

Weekly total: 13 miles

Great start to the year!  I can slowly keep adding the miles.