Two Week Mileage Log: March 3-16, 2014

Monday: Run 6 miles easy

Tuesday: off

Wednesday: Run 10 Miles
8:34, 8:20, 8:13, 8:09, 8:00, 7:53, 7:41, 8:20, 7:40, 7:40

Thursday: off

Friday: Bikram Yoga, 1:30:00

Saturday: Roades City 10K in Louisville, KY (ran easy with friends!) 

Sunday: Run 3 miles easy

Total: 25 Miles

——————————-

Monday: Run 15 miles @ 8:12/mile <— taking advantage of the Chicago weather when it hands us a break!

TuesdayCoreFusion Cardio @ Exhale, 1:00:00

Wednesday: Bikram Yoga 1:00:00

Thursday: Off

Friday: Run 6 miles @ 7:48/mile

Saturday: off

Sunday: Run 4 miles treadmill @ 8:00/mile

Total: 28 Miles

Mileage Log: January 20-26, 2014

Monday: Sweat on State
6 Rounds
250M Row
10 Hand-Release Pushups
10 Squats
10 box jumps
10 med ball sit ups
30 second plank
Total: 20 minutes exactly

Tuesday: 2 mile warm up, 3x1600 @ 6:58, 6:56, 6:50. (5 total)

Wednesday: OFF (I think. I literally cannot remember at all)

Thursday: 1 mile WU, 2 miles @ 7:40, 1 mile @ 7:15 (4 total)

Friday: CorePower Yoga Sculpt 1:00:00

Saturday: 8 miles outside @ 8:15, 2 miles treadmill @ 7:40. <— too cold and windy to finish the rest, straight MIZ outside! (10 total)

Sunday: OFF

Total: 19 Miles

Mileage Log: Dec. 23, 2013 - Jan. 5, 2014

Two weeks’ worth comin’ atcha again. Merry Christmas, Happy New Year, 16 weeks till #19. I see a pattern: yoga - run - yoga - run, repeat. It feels so good, I may never stop.

Monday: Yoga, CP2@CPY 1:00:00

Tuesday:  Christmas Eve, off

Wednesday: 6 miles outside in Hershey, PA. Halfway through we realized we are running through a festival of lights right as they’re turning on.

Thursday: off, travel day to Columbus, OH

Friday: 9 miles around Upper Arlington, OH. Visited my birth home, elementary school, ran a mile around the UAHS track

Saturday: 4 miles, travel day shakeout run

Sunday: 6 miles in Belle Meade, Tennessee at Percy Warner park. (PS hilly as f***k!)

Total: 25 Miles
——

Monday: Yoga, 1:00:00 at Studio Dakini in Nashville, TN

Tuesday: Shred 415, 3.5 miles
(DECEMBER MILEAGE: 93.5 MILES)

Wednesday: CPY C2, 1:00:00

Thursday: Run 4 miles, treadmill, hills & sprints

Friday: Yoga, CPY C2, 1:00:00

Saturday: Run 7 miles outside 8:00/mile. #chiberiaprequel

Sunday: Run 3 miles, treadmill. Hill repeats.

Total: 17.5 Miles

Mileage Log: Oct. 28 - Nov. 3, 2013

Hi friends! After a little over a year hiatus from blogging and tracking my training I.am.back. Let me tell you, appreciating my health is something I definitely took for granted in the past and this year has been one huge learning experience… more on that in the main blog coming soon!

For now, it’s two months of base building and then 16 weeks until Marathon #19: Louisville, KY. April 19, 2014.

Monday: C2 at CorePower Yoga

Tuesday: 6 miles at 8:30/mile

Wednesday: C2 at CorePower Yoga

Thursday: 5 mile tempo, (1 WU, 3 @ 7:14/mile, 1 CD)

Friday: Yoga Sculpt at CorePower Yoga

Saturday: 10 miles at 7:42/mile

Sunday: off

Total: 21 miles!

The Smile Project: Days 331-365

331. January 20: Nick DiCello and his 15 years of life

332. January 21: Oven Fried Chicken, Williams Sonoma, good wine, the professor, the President, Michelle’s hair.

333. January 22: Shenna, Melissa, lululemon community. A Kristie Hawkins spin class

334. January 23: Emily Greenaway, Ayani Herrera, Lindsay Spoerl, Debra Kosek and some SkinnyFit

335. January 24: Jessi, the professor and vinegar

336. January 25: Ladies of the gold coast, new starbucks, the professor, midday yoga with julie, date night with Becca

337. January 26: FaceTime

338. January 27: Woody Allen, It-lee, Zombie Dust cocktail

339. January 28: “Honor thy butt”, Callie Munson, Abandoned CSA

340. January 29: Kristie Hawkins, Liz Berey and a filtered water fascination

341. January 30: AMRAP at SkinnyFit

342. January 31: Lauren’s “No Pants” delivery policy

343. February 1: Dehydrating everything, Rick Bayless

344. February 2: Bour-BON, Bull-EIT, “You get out of here!” 

345. February 3: Violent commercials, Beyonce, quesadillas and zombie dust

346. February 4: A VP’s business card

347. February 5:  Cynthia Carolina Baker

348. February 6: A DSB tattoo

349. February 7: A rap about reading articles

350. February 8: David Coligado and a maple bacon donut, chemistry, Erin Smith, Lisa Mazzocco, Hillary Cavan, Mike Thompson

351. February 9: 

352: February 10:

353. February 11:

354. February 12:

355. February 13:

356. February 14: 357. February 15: 358. February 16: 359. February 17: 360. February 18: 361. February 19: 362. February 20: 363. February 21: 364. February 22: 365. February 23: 366. February 24: 367. February 25: 368. February 26: 369. February 27:

** I realize I had an epic fail on finishing this project, but the year was incredible. There was a whole lotta love. I mean, like a crazy amount of it. And I’m in it and we’re going with it. #lifelove <—- what are YOU doing to get it? Do it now, do it now, do it now!

Mileage Log: September 17-23, 2012

Zombie Dust and a monogram bath robe.

Monday

  • Tempo Run, 9 miles
    2 mile WU
    7:13, 7:10, 7:00, 6:56, 6:49
    2 mile CD

Tuesday:

  • Bikram Yoga, 1:30:00
  • Easy run, 5 miles

Wednesday:

  • Speedwork, 4.5 miles
    1 mile warm up
    14x400 at 1:32-1:35 each
    quick CD jogging to yoga…
  • Yoga Sculpt @ CorePower Yoga, 1:00:00

Thursday

  •  OFF

Friday:

  • 4 mile run, easy

Saturday:

  • 22 mile long run. Head cold, sick. Finished last three miles on the treadmill, still avg. 8:20/mile.

Sunday:

  • OFF

Total: 44.5 Miles
4 weeks to go! 

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

Here is NOW

Marathon #17 Recap

17 

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!