- Miles:
- 506 total / 0 in 2012
- Goal:
LA Marathon Ironman California 70.3 Ironman St. George Ironman Arizona
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Alison logged 506 miles.
Last workout about 2 years ago. Help get them back on track!
Entries
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FIT
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swim
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RUN
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FIT
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FIT
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RUN
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FIT
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swim
good IM St. George key aerobic swi... 3500 yd 01:30 45:15 pace
(3500) - Anaerobic Threshold Session: Key Workout
* Warm-up:
o 3x (2x100 free on 10 sec rest, 4x50 kick on 10 sec rest),
o 4x 100m free as: 25 drill/ 75 swim on 15 sec rest... read more -
FIT
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swim
good Quick swim @ Equinox 1000 yd 00:15:00 26:23 pace
Only had 15 minutes, but got in 1000 yards ... :)
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RUN
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VELO
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RUN
great Spin and Weights 01:40
40 min spin class, followed by 1 hour of weights - look at these guns! (Kidding - hehe)
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RUN
great Sullivan Canyon trail run 6.45 mi 01:15 11:37 pace
Back from vacation, and time to get serious (again!) hehe
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FIT
great Turbo trainer & Transition run 01:50
Turbo session- Key Workout
Warm-up: 20 min gradual warm-up,
3x 45min SLD/ 45 sec both legs,
6x 20 sec fast spin/ 40 sec easy,
2x 45min SLD/ 45 sec both legs,Main set:
2x (5/3/1 min stead... read more
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damn, good workout. where did you come up with that one? what's that trying to improve?
about 2 years ago • Like
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@Adam - Yes, unfortunately the Multisports programs are expensive - they are race specific, which is good, but expensive, which is bad. You can get much cheaper ones online or in books, however - let me know if you need one, and I can help you find one on the cheap! :)
@Ross - Hi Ross - Achilles is all better - I think that I "caught" the problem and rested (Christmas, New Years' - hehe) before it became a real problem, which is good! I know - I can't believe we have been at this for 100 days!
about 2 years ago • Like
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My program supposedly starts to really kick things up a notch in like 3 weeks - yikes! hehe
about 2 years ago • Like
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RUN
good Simulated Track workout & Wei... 7 mi 01:10 10:00 pace
Track- Key Workout:
* Warm-up: 20 min gradual warm-up
* Main set: 9x 1000m on the track or road, on a 5-7 min interval giving you 1-1:30min easy jog between each. Run odd ones at even 1... read more-
Nice run/workout Alison!
about 2 years ago • Like
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FIT
great Sandstone Peak, Inspiration P... 7.86 mi 04:35 34:57 pace
Day/night hike in the rain - muddy but fun! 2011 feet of elevation gain. :)
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RUN
great 16-mile run with the Coyotes 16.1 mi 02:56 10:55 pace
I ran the first 13 miles at my weekend long run pace (or LSD pace) - between 10:55 and 11:25/mile) and then ran the last 3 miles at my projected LA marathon pace of 9:40/mile. The first 13 miles w... read more
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swim
great Sprint swim session and an ho... 2000 yd 00:30 26:23 pace
(2000) - Sprint Session:
Warm-up:
300 free,
3x100 free on 10 sec rest,
200 IM,
4x 100 as: 50 kick/ 50 free on 15 sec rest,Main set: 8x 75 fast on 30 sec rest,
Cool-down: 300 choice. -
RUN
good Sullivan Canyon trail run 6 mi 01:10 11:39 pace
Calves are still super sore from Sunday's half (weird!), but I'm getting a sports massage tonight to help "fix" that little problem before this weekend's exercise extravaganza! :)
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Hope the massage helps Alison! My calves have been complaining a bit lately so I'm trying to roll them often with my stick - seems to help. Your extravaganza sounds exciting!
about 2 years ago • Like
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Thanks! You too! Oh - I was SO bad over the holidays - missed 10 days of training back-to-back, and ate like a pig - lol. It was hard to get back into the groove again, but now that I'm back, I feel so much better ... just gotta lose this holiday weight gain now - hehe. Thanks for the advice on the rollers - I'll definitely pick one up! :)
about 2 years ago • Like
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Hope you enjoyed the massage :-)
about 2 years ago • Like
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Alison
Alison
Nice job...just three months to go!
about 2 years ago • Like