Mileage Log: July 30-Aug 5, 2012

Recovery week when it comes to mileage volume, but no shortage of intensity. Weekend escape to a farm in Minnesota where I watched Hadley & Jeremy get married!

Monday: 

  • Tempo Run 9 miles:
    2 mile warm up
    5 mile tempo (7:25, 7:20, 7:25, 7:29, 7:15)
    2 mile cool down

Tuesday:

  • Strength at Equinox, 1:00:00
  • Easy Run, 5 miles

Wednesday:

  • Speedwork
    800m, 3:12
    1000m, 4:05
    800m, 3:15
    1000m, 4:05
    800m, 3:11
    1000m, 4:00
    800m, 3:00
    1000m, 3:58
  • Yoga at Exhale, 1:00:00

Thursday: 

  • Gentle stretching and mobility

Friday: 

  • Run 14 miles @ 8:20/mile

Saturday:

OFF in the wilderness, sleepin in a tent.

Sunday:

OFF

Total: 33 miles

Mileage Log: July 9-15, 2012

Monday:

  • Tempo Run: 9 miles. (1-3 @ 7:50, 4-7 @ 7:08, 8-9 @ 7:50)
  • CrossFit: 3x3x3x3x3 Front Squat, Max: 113 lbs.
    WOD: 5 Rounds (155/105) I did 63 lbs.
    1 Power Clean
    2 Hang Clean
    3 Front Squat
    (unbroken)
    30 double unders (I did jump tucks) 

Tuesday:

  • CrossFit: Turkish Getups with Kettlebells 3x3 right and left
    WOD: 3 Rounds
    10 Handstand Pushups (I modified on a box)
    30 Box Jumps (20 inches)
    50 Lunges
    70 Situps 
    Time: 17:25
  • Yoga @ CorePower, 1:00:00
  • Run 5 miles, recovery @ 9:00/mile 

Wednesday:

  • Speed Workout: 6 miles total, 8x400 at :87-:90 each

Thursday: 

  • Yoga at Exhale, 1:00:00
  • Elliptical 0:35:00

Friday:

  • 15 mile easy bike around Little Rock, AR

Saturday:

  • Run 14 miles @ 8:20/mile
  • Hike 2 hours, Pinnacle Mountain
bridge
pinnacle

Sunday:

  • OFF!

Total: 34 Miles
2 Hours Yoga

Mileage Log: July 2-8, 2012

We’re back!

Mileage logs resume as I train for the Indianapolis Marathon on Saturday, October 20. My goal is to PR and that’s exactly what I plan on doing. 

Oh and I PROMISE I’ll post my Seattle Marathon recap on Tuesday. #slowestbloggerever

Monday:

  • Tempo run, 7 miles. 2 mile warmup, 3 miles @ 7:20/mile, 2 mile cool down
  • Crossfit:  Back Squat 3x3x3x3x3, 1 rep max: 133
    WOD: 21-15-9
    Pistol Squats (Rx)
    Handstand Push Ups (I modified on a box) 

Tuesday:

  • Crossfit: WOD: 4 rounds
    Clean & Jerk 165/110 lbs. (I did 78 lbs.)
    200 M run
    Time: 7:00
  • Recovery run, 3 miles @ 8:49/mile practiced cadence 175-180 bpm
  • Yoga @ CorePower 1:00:00 

Wednesday:

  • Speed work:
    1 mile warm up
    4x400, 200 recover (don’t remember splits)
    4x800, 400 recover (3:09, 3:11, 3:12, 3:08)
    1 mile cool down 

Thursday:

  • Crossfit: WOD: 1000M row, (10 push ups, 10 sit ups) x10, 1000m row
  • Yoga: Vinyasa @ Exhale, 1:00:00

Friday: 

  • Bikram 1:30:00

Saturday: 

  • Long Run: 12 miles @ 8:16/mile. (1-7 @ 8:20, 8-11 @ 7:45-:50, 12 CD)
    100 degrees!!

Sunday:

  • OFF!

Total: 27 miles
Yoga: 3:30:00

Can you see me now?

Marathon #17 is this Saturday in Seattle! Already here and sightseeing the heck out of this city with my sister and Dan.

Here’s the outfit:

Ray

See you in 26.2!

I’m back + a video

Just in time to start training for a Fall PR (Re: Indianapolis Marathon 10/20/12)…

ftw

This.

Run with me this summer, Chicago!

Do you:

1. Want to have fun?
2. Stay, get or be healthy?
3. Kick some ass (even if it’s your own)?

Yes? Ok, great!

I am so excited to announce that in two weeks I (along with two other amazing coaches. Follow their tweets here and here) will be launching a free comprehensive training group out of lululemon athletica Rush St.

Here are all of the juicy, goose bump-inducing details:

This group will properly train you for the following races: 

The group as a whole, will begin meeting on TUESDAY, APRIL 3 and end with the Chicago Marathon on SUNDAY, OCTOBER 7. All runners of all levels are welcome, even if you’re not training for anything specifically - we just want you in on the fun!

Some dates to note:

  • 13.1 RnR Chicago is on July 22. Training begins on Tuesday May 1.
  • The SeaWheeze lululemon Half Marathon is on August 11. Training begins on Tuesday, May 22.
  • Chicago Half Marathon is on September 9. Training begins on Tuesday, June 19.
  • Chicago Marathon is on October 7. Training begins on Tuesday, June 5.


We meet the following days:
at 930 N. Rush St. unless otherwise noted

- Tuesdays at 6:30 pm. Runs are 3-6 miles

- Wednesday mornings 6am (optional) speed workout, meet at the 400m track located between Pearson and Chicago behind the Museum of Contemporary Art.

- Saturdays leaving promptly at 7:30 am – long run. Will range from 60 minutes to 20 miles.

Get in-the-know with everything and sign up here!

colorful outfits, high jumping photos and random bouts of laughing encouraged…


Contact me with questions:
gdicello@lululemon.com

My Super Sweet 16

An Argentine wine and empanada-fueled 16th marathon in Austin, TX. 

Be the MVP of your life.

http://walktothemailbox.com/2012/02/23/texas/

finish

Why Epsom Salt Baths?

Besides the fact that it feels really good to just chill out in a hot bath for 45 minutes (who does that anymore?) I love taking epsom salt baths the day after a long run, hard race, or marathon.  Why?

According to Livestrong.com:

One old home remedy that works is an Epsom salt soak for sore muscles. The scientific name for Epsom salts is magnesium sulfate. When you soak sore muscles in Epsom salts, your body absorbs the magnesium and the sulfates through your skin. According to epsomsaltcouncil.org, research supports that an increase in your body’s magnesium levels can improve circulation, ease muscle pain, flush toxins and heavy metals from cells, improve nerve function and relieve stress. Your skin also readily absorbs sulfates through an Epsom salt soak. Sulfates play a role in forming joint proteins and help detoxify your body.

I buy my epsom salts at the pharmacy and put no less than 2 lbs. in warm-hot bath water. With a laptop propped on the edge of the tub, (live dangerously, why not?) cue up some shows on Hulu.com, have a cup of ginger tea nearby and you’re on your way to post-marathon bliss!

Exit, stage south

I arrived in Argentina today and what an excitement-filled 11 days it’s going to be! Here’s what I’m excited for:

Sundresses in February
Wearing this hat
Grass-fed beef and Malbec
Meeting up with Hadley
Cooking class
Bike rides
Tango shows
Flying home by way of Austin, TX to run marathon #16 
BBQ and tex-mex
Cowboy boots
Wearing a super cute outfit for the race… pic to come… 

16 miles, 16 days, 16th marathon

16 miles, 16 days, 16th marathon