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: Rest? (Can’t remember, which probably means rest)
Sa: KGH6 Group Long Run (6 in the snow)
Su: Swim- 30 minutes with drills

Week 3: February 15-21
M: 3M Run + Strength
T: 15 minute power workout
W: 4M Run + Strength
R: Rest
F: Snowboarding
Sa: Snowboarding
Su: Snowboarding

Week 4: February 22-28
M: Rest
T: SWIM
W: 6 x 800 5K Pace
R: 3M Run + Strength
F: Rest
Sa: 7M Pace
Su: Snowboarding

Week 5: March 1-7
M: 3M Run + Strength
T: 40 min Tempo Run
W: SWIM
R: 4M Run + Strength
F: Rest
Sa: 4M Pace
Su: 9M Run (Group?)

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

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