March 17 - 22

Monday - 5 hill workout on tml.

1 mile @ 2 incline (7.5 speed), 

800 @ 3

800 @ 4 incline

400 @ 5 

400 @ 6 

400 @ 2 

400 @ 7

400 @ 8

400 @ 2

800 @ 4

1 mile @ 2 incline last 1200 7.8 speed

Tuesday - 7 tempo outside.  Middle three are where I wanted them.  That third temp was hard!  The air wasn't entering my lungs fast enough!  It was hard to breathe!  Pretty happy with it though.

Wednesday - rest.  Emily M did a clinic session on me and worked my R calf.  It was quite sore when I was done.  I chose to just stay off of it.

Thursday -
swim 1 mile (guy from the pool offered some advice this time.  will be working on keeping my arms straight in the water.  funny how changing one thing throws everything off, felt like my legs didn't work while I was trying to change my arms!  felt more efficient, but not natural yet.)

bike 11 miles (spin bike) 28 minutes.  did 2 miles (@ 10 or 11 resistance) then 1 mile of hills (between 18-20 resistance) kept alternating through the milage.

Friday - 4 tml.  Thought about 5, but felt tired.  Easy 2 incline, 8 pace

Saturday - 13 outside 1:43:08 (7:56 average)
this was a good run.  the first bit I did something weird with the garmin.  couldn't figure it out so I stopped at 5 and reset it.  was super cold running down casey, thought about going 5 and running the rest inside, but as I got to hopkins the wind died down.  ended up being a great run.  was sore sunday, but if felt good.  I always get nervous as I tackle each long distance with a new season.  I felt strong.  drank @ 5 and 8.  had a G chew @ 8.  The hill didn't feel too awful.  I feel stronger this year than last year at this time.

March 10-15

Monday - 30 minutes aerobics and xtrain.  Was going to run just before dance, but the boys were playing in the basement.  I went this route instead.  Werked my legs!
Ballet

Tuesday - It was gorgeous today!  I wore shorts outside!  I went back and looked through my photos from last year.  I didn't get into shorts until the end of March.  Guess I can't complain.
Did 6 miles.  As I went out, had no plan... as I ran decided to push a couple of miles up.  Did that for 4 and 5.  6 was a cool down.
Felt SO good to be outside.  I was sore from the day before.  Sort of wished I felt good enough to run my 13 today.

Wednesday - crazy blizzard.  we all stayed home.  i ate way too much!

Thursday - 5 hill workout on tml all at 8 pace (7.5)
1 mile @ 2 incline, 800 @ 3, 800@ 4, 400 at 4-8, back to 4 incline for 1 mile, last mile @ 2.

Friday - Matt came home early so I got to go outside to run!  Yea!  It wasn't warm, but it was good to be out!

Saturday - nothing.  Was supposed to run 13, but I had a shoot to get ready for in the morning.  My plan was to run in the afternoon, but when I came home, was hungry, then have to wait for a little digestion... realized I had to plan my lesson, then date night... just got past me!  I'll amp up my miles next week.

March 3 - 8

Monday: 4x800's.  (all @ 2 incline)
Ran 1 mile 8 pace
1 800 @ 7.3 pace
1 800 @ 7 pace
2 800's @ 6.5 pace
I rested for 400 between each 800, then did a mile @ 8 pace.

Tuesday:
Swim 1400 meters (1 mile) - I need to start keeping track of my time to more closely monitor my improvement.

Ran 4 tempo @ 2 incline
First mile 8 pace
Two miles 7.5 pace
Half mile 8 pace, finish 7.5... funny after running tempo I just want it to be over!  No need to slow it back down right?
Also squatted and did hamstrings and situps

Wedensday:
Ran 3 treadmill - This was a good easy 'rest'!  Glad I still did something.  2 incline, 8 pace.

Thursday:
Swim 1000 meters,
Row - I don't know how far, but for 10 minutes.
Bike 5 miles - about 10 minutes
Squat, hamstrings, situps

Friday:
Ran 5 on treadmill 8 pace

Saturday:
Ran 10 miles outside.  Felt strong, can feel the benefits of doing different disciplines and lifting.  R calf pull is there, but I'm ok.  Need new shoes!

February 24 - March 1

Monday: 6 miles outside (48:02).  windy and cold!  my slower miles were running into the wind.  it felt good to be outside though, and for a moment I could feel the sun on my face!
Ballet

Tuesday: 4 miles tempo - treadmill, squats, situps, then swim 650 meters (13 laps *50).
Ran 1 mile @ 8 min, then 2 @ 7:30, 800 @ 8, finished 800 @ 7:30 pace.
Maybe I should swim first on Tuesday's, the lanes were crazy.  But, I ended up talking to a nice old man.  When I got going again my feet started cramping, my arches have been cramping like crazy lately in dance!  I called it quits!  Good enough for today!

Wednesday: rest... I intended to run, but the day got away from me.  I wanted to swim only on my 'rest' day, but not this week.

Thursday: 3 easy treadmill @ 8/min.
Swim 1600 meters... that's a mile!  Swam next to a speed demon who wasn't even using his legs!  He did his whole workout with a foam thing between them and swam with his arms only!  Strong.

Friday: Nothing!  I really need to get my workout done early if I have other things during the day... it usually doesn't get done if I wait until later!

Saturday: 8 outside.  After our long stake rehearsal the sun had gone back behind the clouds, but it still felt great to get outside for a run.  Haven't gone 8 for a while.  Felt strong the first 4.  My posture was good, kept good pace, felt light.  Mile 4 always seems to be a hump for me.  Once I can get past it I'm ok, although my joints all felt tight the last few miles.  I did get a good stretch in.

February 10-15

Monday: 6 miles on treadmill.  2 incline and 8 pace
Tuesday: photo shoot, didn't get workout in
Wednesday: swim 30 laps (1500 meters) ran 4 miles... hill workout.  ran 800 @ 2, then 400 @ 4 up to 6 incline finished with 800.

January 3- 8

Tuesday: 5 miles treadmill & swim 24-ish laps (1200 meters) .74 miles
Wednesday: 5 treadmill
Thursday: 4x800 4 miles
Friday: swim 30 laps (1500 meters)
Saturday: 8 miles on treadmill

January 20 - 25

Monday: 4 treadmill.  2 incline, 8 min pace
Tuesday: 4 treadmill. 2 incline, 8 pace
Wednesday: 3 tml. 2 incline, 8 min pace
Thur: rest
Saturday: swim, circuit training... ran 2, abs arms legs, row 7 min, abs arms and legs again.