Graduation Week: May 12th-18th
May 12th: 6 miles; 60 push ups
Florida Week: May 5th-11th
22.72 total miles for the week
Last week in Atlanta: April 28th-May 4th
April 28th: 5.55 miles easy
April 29th: 3.12 miles easy
April 30th: 4×400 (5k pace)
May 1st: 3 miles easy
May 2nd: 3×1 mile (Marathon Pace) (5 miles)
May 3rd: rest (go to Florida)
May 4th: rest
BOSTON FREAKIN MARATHON WEEK: April 21st-27th
April 21st: 118th BOSTON MARATHON 26.41 miles (7:44 average pace); 3:24:24 official time 6:08 PR
April 22nd: rest and recover
April 23rd: rest of recover
April 24th: 40 minutes yoga
April 25th: 3.08 miles easy
April 26th: long walk
April 27th: 3.11 miles easy
Week Before Boston: April 14th-April 20th
April 14th: 5 miles easy
April 15th: 4×800 Yassos (3.77 miles)
April 16th: 3 miles easy
April 17th: 4 miles easy
April 18th: rest; 20 minutes yoga
April 19th: rest (fly to Boston!)
April 20th: lots of treking around Boston
Taper Town: April 7th-April 13th
April 7th: 5 miles pace
April 8th: 8xhill, 3 down (3.25 miles)
April 9th: 5 miles easy; Yoga for runners (Youtube)
April 10th: Yoga for Runners Lululemon at Seawheeze
April 11th: 6 miles tempo
April 12th: 4 miles easy
April 13th: 12 miles LSD; Yoga for Runners Lululemon
Commence Crunch Time: March 31st-April 6th
March 31st: 5 miles easy; 122 push ups, bicycles and squats
April 1st: 8×800 Yasso’s (6.75 miles)
April 2nd: 5 miles easy
April 3rd: 16 minute yoga video
April 4th: 8 miles easy; 25 minute yoga for hips
April 5th: 20 miles LSD; 9 minute yoga for runners
April 6th: 5 miles easy
Charleston Week: March 24th-30th
March 24th: 7x hill intervals, 3 down (2.93 miles); 82 push ups, reverse crunches and squats
March 25th: 5 miles easy
March 26th: 5 miles easy; 102 push ups, bicycles and squats
March 27th: 13.1 miles
March 28th: rest
March 29th: 122 push ups, squats and bicycles
March 30th: rest
March 17th-23rd
March 17th: 5 miles easy; 65 push ups, reverse crunches and squats
March 18th: 7×800 yassos; (6.10 miles)
March 19th: 5 miles easy; 75 push ups, reverse crunches and squats
March 20th: 8 miles easy
March 21st: 5 miles easy; 83 push ups, reverse crunches and squats; Hip opening yoga (20 minutes)
March 22nd: Yoga for Runners (9 minutes; youtube); 20 miles LSD
March 23rd: 5 miles easy
March 10th-March 16th
March 10th: 5 miles easy; begin 100 push up challenge (48 push ups total)
March 11th: 6x hill intervals, 2 down (2.75 miles)
March 12th: 5 miles easy; 53 pushups, squats and crunches
March 13th: 5 miles tempo run
March 14th: 6.1 miles; 59 pushups and bicycles
March 15th: 4.1 mile hike with Scar and Case
March 16th: 1:50 minute 3:1 run (13.15 miles)
March 3rd-9th
March 3rd: 5 miles easy
March 4th: 6×800 Yassos (5.25 miles)
March 5th: 5 miles easy
March 6th: rest (terrible weather)
March 7th: 8 miles easy; 20 minute yoga for runners on youtube
March 8th: 8 miles pace (7:55 goal pace); yoga for upper spine on youtube
March 9th: 18 miles LSD
First Week in Atlanta (February 24th-March 2nd)
February 24th: 4 miles easy
February 25th: 5xhills with 2 down (2.31 miles)
February 26th: 8 miles tempo run
February 27th: 4 miles easy; yoga for stress relief
February 28th: 5k (not a race though, because those don’t happen at 5:30 am on a Friday)
March 1st: 1:40 minute 3:1 run (12.21 miles)
March 2nd: rest
Last week in Philadelphia (February 17th-23rd)
February 17th: 4.04 miles treadmill
February 18th: 7 miles easy
February 19th: 5 miles easy
February 20th: 4 miles easy
February 21st: 5x 800 (Yassos; 4.5 miles)
February 22nd: rest/drive to Atlanta
February 23rd: 16 miles LSD
Second to Last Week in Philly (February 10th-16th)
February 10th: 7 miles easy
February 11th: 7.77 miles easy with group
February 12th: 4xhill, 1 downhill
February 13th: 4.1 miles treadmill
February 14th: 4.1 miles treadmill
February 15th: Nike Training Club Workouts: Gabby Douglas Perfect Alignment for Core, Hips and Glute Strength; Shawn Johnson Full Stretch Guide
February 16th: 1:30 minute 3:1 run (10.36 miles)
The Week that Casey Comes! (February 3rd-9th)
February 3rd: 4 miles easy
February 4th: 7 miles tempo (Peak for 1/2 mile at 6:45 pace)
February 5th: 4 miles easy
February 6th: 4x Yasso 800s (goal 3:27/rep)
February 7th: snowboarding with Casey at Camelback
February 8th: 14 miles LSD
February 9th: impromptu rest day
Boston Begins! (January 27th-February 2nd)
January 27th: 3 miles easy
January 28th: 6 miles Tempo Run (6.25 miles)
January 29th: 3 miles easy
January 30th: 3xhill, 1 downhill
January 31st: 5 miles pace (goal 7:55)
February 1st: rest; walk all over Philadelphia
February 2nd: 1:20 LSD 3:1 run (9.51 miles); 10 minutes Yoga for Runners; Strength Circuit
Back to Being Frigid (January 20th-26th)
January 20th: 3.25 miles
January 21st: 4.33 miles in the snow storm
January 22nd: 30 minutes Vinyasa Flow Yoga (youtube)
January 23rd: 4.45 miles
January 24th: 4.24 miles
January 25th: snowboarding ALL DAY!
January 26th: 10 miles LSD
Bit of a Warm Up (January 13th-19th)
January 13th: 3 miles goal pace 7:55, 3×10 squats and lunges; 15 minute Nike Training Club Ab Blaster
January 14th: 7.66 miles with group
January 15th: 35 minute tempo run (4.36 miles)
January 16th: rest
January 17th: 3.04 miles
January 18th: 4 miles
January 19th: 13 miles LSD; 90 minute yoga class
First Week of Rotation (January 6th-12th)
January 6th: 35 minute tempo run (4.45 miles)
January 7th: 25 minute Yoga for Runners
January 8th: 3 miles easy
January 9th: 8 miles with 8×400 intervals
January 10th: 4 miles easy (very icy so slow)
January 11th: 14.2 miles LSD with group
January 12th: 3.2 miles; 90 minute Yoga Class
New Years (January 1st-5th)
January 1st: 8 miles LSD
January 2nd: 30 minute tempo run, hotel treadmill (3.7 miles)
January 3rd: 3 miles easy, hotel treadmill
January 4th: rest; move to Philadelphia
January 5th: 2.54 miles (cut short due to frozen sidewalks–> danger Will Robinson!)
runs4treats 