Brooke's Baby

Long term goal: NO more processed cereal, sweets, muffins

Short term goal: for 1 week

fixes: unlimited fruit, veggies, milk

-ballet class

Thanks so much for the comments! 

Explanation of my Food Goal: my issue with cereal, muffins, sweets is that I have enormous trouble stopping when I am full. The issue is is that I do not really enjoy these foods, but I tend to binge eat these foods. Obviously this is a very unhealthy habit which I am trying to stop for my lifelong health. I hate feeling too full almost sick, and also the emotional feelings of guilt and unhappiness. Also, I do't enjoy the taste of these foods, so why eat them? My goal is to take it a meal at a time right now and successfully not overeat for a week. I am not trying to lose weight, but become a much healthier and happier person. I have been trying and its been difficult, but having a blog will hopefully make a difference. Hope you had a great fourth everyone!

Swimming Workout Today- Anyone know the correct way to do a flip turn? I tend to get water up my nose alot! 3200 yds

Warm up (repeat 3 times)
•	1 x 100yd Freestyle Swim (even pace), rest 0:15 / 100yd [Easy]
•	1 x 100yd Backstroke Swim (even pace), rest 0:15 / 100yd [Easy]
Build up (repeat 2 times)
•	4 x 50yd Breaststroke, 2 kicks, 1 arm stroke, rest 0:10 / 50yd [Aerobic]
•	1 x 100yd Breaststroke Stretch & Glide, rest 0:15 / 100yd [Aerobic]
•	1 x 100yd Breaststroke DPS, rest 0:15 / 100yd [Aerobic]
Core
•	6 x 100yd Freestyle Swim, rest 0:15 / 100yd [Aerobic]
•	4 x 100yd Backstroke Swim, rest 0:20 / 100yd [Aerobic]
•	6 x 100yd Freestyle Swim, rest 0:15 / 100yd [Aerobic]
•	4 x 100yd Breaststroke Swim, rest 0:20 / 100yd [Aerobic]
Warm down
•	2 x 50yd Freestyle Easy, rest 0:10 / 50yd [Easy]
•	2 x 50yd Backstroke Easy, rest 0:10 / 50yd [  Evening Track Workout: 1.5 mile warm up 4X100 strides 800 at 5-8 K pace (2:56 min) jog 200 1600 at 5-8 K pace (5:56 min) jog 400 6X400 times with 45 second rest between sets times: 1:22, 1:19, 1:21, 1:23, 1:21, 1:11 15 min jog cool down   Question: does anyone know if it would be possible for me to run a 5 min mile at some point? Also, what is the benefit of shorter versus longer rests between intervals? Random quote of the day: DONT WORRY BE HAPPY :)

No binge today!!!! I feel much better all around. 

Workout today was supposed to be 1 mile warm up then 9 miles with 1-3 at 7:10 pace, 3-6 at 6:40 and 6-9 at 6:25. But due to the fact I have very little pacing ability my workout turned out like this:

  miles 1-6 in 39:00 total (which was about 6:30 min miles) so then I ran the next 3 in 23 which was about 7:30 min miles. Total run was about 62 minutes not including warmup or cool down.

Note: all distances are VERY approximate

I also had dance class today which was wonderful! I didnt have a chance to run the time trials today Sasha, but next time I am at a track I will.

Hello hello!

ran about 9 miles in about 60 min this morning.. conversational pace (about 8 min/mile)

Afternoon Track Workout: warm up 1 mile

2 mile: 12:10, 6 min active rest

1 mile: 6:00 min, 6 min active rest

2X800 with 400 jog in between (2:53 and 2:54)

15 min cool down jog

No binge today either YAY!

AAAHHHH....AWFUL DAY! I binged after dinner on everything I said I was not going to eat!!! SO FRUSTRATING.. and now I am stuck dealing with all the feelings of regret and guilt and general naseousness after binging. I was up to 3 days without binging and this ruins it!!!!!!! But I guess I start again from tomorrow.. SUCKS SUCKS SUCKS 

Rollerbladed about 18 miles... wanted to stay off running as I was sore from yesterdays workout and have two long runs coming up this weekend...

AAARRRRGHHH it would have been such a great day except for the after dinner binge.. any advice for helping deal with these binges? That would be much appreciated :)

So after the binge yesterday I am trying to start over my new week with no binging. Last night was awful!  My goal: make a week with no binging and I get a treat.The comments and support are really helpful and encouraging, thank you so much!!

Had a great long run this morning (farthest run ever)

about 15-16 miles in 1:52 so about 7:30 min mile pace

stretching

about 10 miles (prob a little longer) at somewhere between 7:45 and 8 min mile pace

4X25 pushups

4X 2 min planks

 No binge tonight... today would be the second day without one. Another goal: I am trying to eat no processed food because I do not want to support the food industry and all the harmful effects it has on its workers and the environment. Also, all those chemicals cannot be good for your body!

My hip is a little sore today from running... it feels like one of the muscles on the side of the hip. This reminds me I should do a little weight training for injury prevention. I just need to figure out when would be best to do it... Probably not on days when I do hard workouts (duh) (duh)... Ill think about it some more.

"Every morning in Africa, a gazelle wakes up.  It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up.  It knows it must run faster than the slowest gazelle, or it will starve.  It doesn't matter whether you're a lion or gazelle - when the sun comes up, you'd better be running."
         

Hip muscle is still a little sore but feeling much better! I decided to skip dance tonight because I think it could be not so great for the muscle... I will definitely make up the class later this week though. I decided to enter my first race next Thursday. it will be a 5 mile race.. I hope to break my very unofficial pr of 30:30.. any advice for a first time racer? nutrition/training etc??

Another binge at breakfast.. that stupid cereal gets me every time and I know how awful I will feel afterwords. I have changed my goal.. now three days without a binge and I can treat myself... just gotta make it through Friday now!!!!

Great swimming workout today:

Warm up (repeat 2 times)
•	2 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:20 / 100yd
•	1 x 100yd Backstroke Swim (Kick every 4th 25yd), rest 0:20 / 100yd
Build up (repeat 2 times)
•	1 x 100yd Zipper, rest 0:15 / 100yd
•	2 x 100yd Freestyle Push & Glide, rest 0:15 / 100yd
•	4 x 50yd Breaststroke DPS, rest 0:10 / 50yd
Core (repeat 4 times)
•	5 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:20 / 100yd
•	Rest 0:30 seconds
Warm down
•	1 x 100yd Freestyle Push & Glide, rest 0:15 / 100yd
•	1 x 100yd Freestyle Easy, rest 0:20 / 100yd

Then I did some injury prevention resistance training.. I always feel much better and stronger when I have been keeping up

A Track workout in the evening finished off my day: Warm up 20 min jogging (2.5 miles)  

distance: 1000, 600, 400, 400, 1000, 600, 400, 400, "magic 800"

Times:  3:31, 2:05, 1:19, 1:18, 3:35, 2:06, 1:19, 1:15, magic 800 means stride corners and sprint straights instead of running at 1 constant pace

13 min cool down jog

I also did a time trial for my 400 and 100 after the workout... keep in mind this is probably very inaccurate because I was timing myself with a watch and it was done after a very long day... but my 100 was 13.12 seconds and my 400 was 1:10. Sasha advised me to try to get these times for distances to see if I could run a 5 min mile, which is one of my goals... we will see what he says :)

Also new pair of shoes! I got a pair of an older model of asics at a GREAT price, so couldn't say no. Its probably better to have more than one pair of sneakers when running alot (lol)

Another swim workout today... I was planning to do another set of 50yd free and another 1X200 but had to get out of the pool :( there is nothing worse than having to cut a workout short when feeling great Warm up (repeat 3 times)
•	1 x 100yd Freestyle Swim (even pace), rest 0:15 / 100yd
•	1 x 100yd Backstroke Swim (even pace), rest 0:15 / 100yd
Build up (repeat 4 times)
•	1 x 100yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 100yd
•	1 x 50yd Streamline Kicking, rest 0:10 / 50yd
•	1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
Core
•	10 x 50yd Freestyle Swim, leave on 01:02 / 50yd
•	6 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd 1 X 200yd freestyle Also ran an easy 7 miles at conversational pace probably about 7:30 min miles...felt great need to get some stretching in now though! I am feeling a little sore in my upper body

ran about 12 miles in 93 min so about 7:30 min mile pace.. a little sore from yesterday so it was a slow start but felt great

wonderful ballet class in the morning.  I also had a chance to row on the river for about 2 hours which was very relaxing. I also did a speed workout this morning....

1 mile warmup then 5x400, 600, 600, 1000, 1000 then 1 mile cooldown

Times: 1:21, 1:20, 1:19, 1:20, 1:14, 2:10, 2:08, 3:45, 3:44

Very long run today... about 19 miles in 2:20. Longest run ever...

After a very long 19 miler yesterday I spent the day hiking. It felt great to be out in the mountains and probably was a good idea to rest my body after doing a very long run. I had never run 19 before, and that was a much longer one than I was planning, so the hiking was probably a nice break. I actually did not feel sore today which is good news and means that I am doing something right

Crazy Mondays... don't think I will have time to squeeze in a run today. I will be busy with work all day and have dance this evening. However, I will definitely get out tomorrow.

1.5 mile warmup including 4X100 strides, 800, 1200, 800, 800, 1200, "magic 800", 2 mile cool down  with 200 rest jog between intervals

Times:         2:47, 4:15, 2:47, 2:49, 4:25, "magic 800"

I have been feeling a little tendonitis pain in my knee since running that 19 miles which makes warming up not too comfortable. Any hints on how to help that go away other than taking advil/aspirin?

Also rowed for about 2 hours today.. great way to relax on the water and get some upper body work in. It was a nice sunny day and I knew I had to take advantage.

knee was still swollen so decided not to run today. Did a nice swim workout instead and dance class.

Warm up (repeat 2 times)
•	2 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:20 / 100yd
•	1 x 100yd Backstroke Swim (Kick every 4th 25yd), rest 0:20 / 100yd
Build up (repeat 2 times)
•	1 x 100yd Zipper, rest 0:15 / 100yd
•	2 x 100yd Freestyle Push & Glide, rest 0:15 / 100yd
•	4 x 50yd Breaststroke DPS, rest 0:10 / 50yd
Core (repeat 4 times)
•	5 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:20 / 100yd
•	Rest 0:30 seconds

Knee was feeling much better, but I decided to rest it another day before running. Im thinking it is just bursitis, because it is stiff when I start to warm up, but once I start moving the pain/ soreness goes away.  Warm up (repeat 6 times)
•	1 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
•	1 x 50yd Breaststroke Swim (even pace), rest 0:15 / 50yd
Build up (repeat 2 times)
•	4 x 50yd Breaststroke, 2 kicks, 1 arm stroke, rest 0:10 / 50yd
•	1 x 100yd Breaststroke Stretch & Glide, rest 0:15 / 100yd
•	2 x 100yd Breaststroke DPS, rest 0:15 / 100yd
Core
•	6 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:25 / 100yd
•	5 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:20 / 100yd
•	4 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:15 / 100yd
•	3 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:05 / 100yd
•	2 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:10 / 100yd   Also thanks for all the comments about college running. Part of me would love to try to run at college. I would like to see how much I can improve with training and have been really enjoying running. However, I have not heard great things about the track program at my college and it seems like most of the distance runners are always injured. I would still be willing to try competing, but it has been made very clear that if I ran track in college that I would have to pay for my entire college education myself. It would be almost impossible to work enough to pay for school, run on the team and do my school work, I dont think I have much of a choice :( Is there some other way I could compete in track somehow?

8 miles at a 6:45 pace. The knee felt good once I got going. Good news that I am getting better every day. 

Easy run between 9 and 10 miles in 69 minutes. Mile splits: 7:52, 6:56, 7:44 (longer than a mile) , 7:10, 7:10, 8:17 (also longer than a mile), 7:32, 7:41, 9:20(longer than a mile). Knee was feeling sore towards the end so I started to slow down. However, it has been feeling better as the days go by, and the swelling has gone down. 

about 14 miles in 1:40 which is about a 7:10 minute pace. Not bad considering it was quite hot out. Went for a quick swim after which felt great. I may enter my first race in August... but am unsure about what distance I would like to try... I would like to run a 5k, a 5 miler and a half marathon

1.5 hour vigorous rollerblading and 2 hours of dance. No running today, however. 

Hi everyone, 

Even though I usually do a speed workout I followed Sasha's advice and went for a longer run. 20 min warm up with the group I usually run with, then 40 minutes of running around a park and then a 15 slower jog with the group. I have absolutely no idea how far I went but in total I did about 75 minutes so I guessed maybe nine miles total (?) The knee is feeling much better and much less stiff. I hope I have learned my lesson with overdoing running. But for the record, I was not trying to go on a 19 mile run several weekends ago. I got lost and had to find my way back to the house, which was quite an adventure. I also rowed this morning for about 2 hours on the river.

Cheers everyone!

between 8 and 9 miles in 56 minutes. Another long slow run for you Sasha. Felt a little sore today and knee wasn't great. But getting better 

Warm up (repeat 2 times)
•	2 x 50yd Any Stroke (even pace), rest 0:15 / 50yd
•	1 x 100yd Backstroke Easy, rest 0:15 / 100yd
•	1 x 100yd Freestyle Easy, rest 0:15 / 100yd
Build up (repeat 4 times)
•	1 x 100yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 100yd
•	1 x 50yd Streamline Kicking, rest 0:10 / 50yd
•	1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
Core
•	5 x 200yd Freestyle Swim, leave on 04:00 / 200yd
•	3 x 200yd Freestyle Swim, leave on 03:55 / 200yd
•	2 x 200yd Freestyle Swim, leave on 03:50 / 200yd

about 8 miles in 55 minutes.

about 16.25 in a 2:03 which is about a 7:30 pace. Feeling good! I am thinking I may enter my first race in two weeks but am not sure what distance I should do. Maybe start out with a 5K? I am pretty excited to run my first :)

22 mile rollerblade

Off.. just dance class. Body feels tired. I had another bad day with the eating thing again :(. THe only thing I can say is to try better tomorrow. I still am trying for three days without a bad day. 

Track Workout: 3 mile warm up 800, 1000, 600, 400, 200, 200, 400, 600, 1000, 3 mile cooldown with 200 jogging rest in between each set. Felt very good, but should have given myself a longer time to digest lunch haha

Times for workouts: 2:48,  3:33, 2:05, 1:19, 36, 35, 1:18, 2:01, 3:36

Morning workout: 40 minutes on bike (moderate pace just to get to gym), 15 minutes of jump rope to warm up. 3 circuits of weights. I used 5 lbs for all weight bearing exercises. Total time: 1:30 in gym.

an easy about 9 mile run in 71 minutes. I averaged about 7:30 pace but had to slow down towards the end as it became quite dark and easy to trip. I also rowed for an hour this morning on the river.  

3.5 mile warm up. 3x (continuous 800 at 8K pace, 800 at marathon pace, 800 at 5k pace) with 5 minutes rest in between. 

2:59,  3:21, 2:54, 5 minute rest, 2:55, 3:18, 2:54, 5 min rest, 2:54, 3:19, 1:20.

about 8 miles in 55 minutes on trails in the woods. Ended up getting lost so exact distance is unknown. Also rollerbladed for 1 hour 40 minutes. 

2 hour rollerblade

35 min jump rope workout

2X light weight circuit

16 miles in about 2 hours. This is about 7:30 min/mile pace. 

a rest day. Dance class later today. Some soreness in front of calf from yesterday's long run.

long bike ride this morning. I wanted to go for a slow run this afternoon, but still felt some residual tiredness from either the morning bike ride or long run this weekend, so I took a very slow (about 8:30 pace) recovery run. It was 45 min long and about 5.5 mile. One of my friends let me borrow her Garmin, which said that the 1 mile loop trail that I like to run is only 0.87 miles long! No wonder I always felt fast running with that loop hahaha. This week and next week I think are going to be recovery weeks for me. I feel tired and that I have been overtraining. I have only recently started running (2 months ago) so my body is still not used to the pounding. I need to build myself up slowly which is something I find very difficult to do. 

Hi again. I have been on vacation the past week so haven't had a chance to blog or run. It was a good break for me though because I feel healthy and ready to run again. Today I did a 5.6 mile run in 40 min so about 7:15 pace which was a little faster than I planned but I was just happy to run. I am working on building up like Sasha advised so I am just going out and running as much as possible without overdoing it but also building my aerobic base. 

Also did some stretching and core work (plank 3X20 second series after) and 50 pushups. 

6.8 mile run in 50 minutes so average pace was about 7:20 minute miles. Still feeling great to run again! Also ended with stretching and core/ pushups. I am heading back to school soon so I am a little nervous but excited :) It was pretty hot out so after running I jumped in a nearby lake which felt amazing. 

I know I am not supposed to do crazy bike work outs but I did 45 miles as part of a charity for one of my high school friends who passed away last year in a car crash. It was a great way to remember him and hopefully will become a tradition. But I am looking forward to a run tomorrow. 

Easy 8.7 miles in 66 minutes so about 7:40 minute mile pace. This was definitely one of those days where I felt like I could run forever. 

I have not been able to access the internet for a while! So I am back at school now and settling in. Went for a 7 mile run on Wednesday with an average pace of 8 min mile, so nice and easy

15 miles in just under 2 hours. so ran with a friend who was a little slower than me so about 8 minute miles. felt great!

easy 8 this morning at just over 7:30 pace

Planning on going for a run but today was the first day of classes so, unfortunately, figuring out my class schedule took up all the time I had planned for a run. By the time I was done it was already dark so I just did an hour on the elliptical. Also did some core work and pushups as well as 3X15 sumo squats and 3X15 one leg squats for injury prevention.

10.7 miles in 77 minutes which is about 7 minute pace. 5 sets of strides at the end

Easy 7.5 at about a 7:40 min/mile pace and then 5X100 meter strides. I am feeling good! 

15 in about 1:52 averaging about a 7:30 pace. I have been feeling really good lately. This is the end of my first week back at school so it has been an adjustment, but I have been loving it. I hope I find a good buddy to run with, however. I havent found anyone who runs at about the same pace as me.

Off day.

Did a nice 10 miler today. After mile 7.5 I did 4X100 meter strides and then continued up to 10 miles. My pace was between 7:10 and 7:30 and total run was 75 minutes including strides and rest between them. Also did 3X20 seconds of plank, 3X20 pushups and 3X12 1 leg squats for some injury prevention. Exciting news is that tomorrow I found a group of students to run with!! I am looking forward to meeting some fellow runners and I hope that we have similar pace etc. 

Great 12 mile run with the running club. I had a ton of fun and we set a great pace. the first 4 miles at about 7:20 and the next 7 at 7:10. I can't wait to run with them again. Also did 3X20 core work, 3X20 pushups and stretching

very easy 5 miles.. around 8:30 pace

3X20 seconds plank

3X20 pushups

3X15 sumo squats

3X12 one leg squats

3X12 bench dips

ankle exercises

easy 8 in 60 minutes. Started out slow with the running group, so averaged out to 7:50 min/mile pace, but for the last four miles I was running around 7:30 or so. It was a nice coincidence today. The only time it was not raining was when I was running. I am loving running with the running club. We will have some races coming up as well, so I will get some feedback to see how training is going. I am really feeling faster when I run. 

Also, club swim practices are starting. Today was a light intro practice and consisted of 

1X600 crawl

1X100 kicking

1X100 alternate arm swimming

1X300 crawl

repeat items 2-4

2X100 crawl

3X100 crawl

1X100 breast

1x100 backstroke

Also stretched and did ankle exercises

Easy 5 mile AM at about 7:10 pace and then an afternoon tempo workout: 2.5 mile run at 5:56 pace and then a 800 in 2.52. 3 mile warm up at 7:10 and 2 mile cooldown around 8 min miles.

9 at 6:54 min mile pace.. felt good. COmfortable but not too comfortable. Also had first club swim practice that night, which was very easy. The swimming felt great on the muscles and it was fun to be with a cool group of people.

Easy AM 4 miles and 5 in the PM both around 8 min mile pace

Cycling team practice; 26 miles at 13.3 mph

A 10 miler also with the club running group at Yale. They are really pushing me to run harder and faster than I though possible! Today we did a 10 miler also averaging a 6:54 min pace, which I found I was comfortable with. I am also really enjoying meeting other college runners at school and exploring new routes. But I am definitely going to be ALOT faster than running by myself :) School is also going really well, so I am very happy. My next race will be a half marathon in October, and after that I am planning to compete in a club running meet and run a 5k. My goal for the half marathon is to finish under 1:25 which is about 6:45 minute miles. We will see how I do.

off. Yoga this morning, I am feeling pretty tight :)

about 9.5 miles in 66 minutes so about 6:40 min mile pace. I can't believe I am keeping up with these paces the running club is running. I love discovering new things about yourself :) 

2 mile warm up, 2 mile cooldown. 20 minute tempo run at a little less than 6 min/mile (maybe around 5:50?) pace so ended up doing 3.41 miles. Then 8X200 meter sprints, each between 31-35 seconds with 20 seconds of rest in between. Stretch and 3X15 ab work, 3x15 pushups, 3x15 bench dips and ankle exercises. 

Easy 4 in the AM at about 7:30 with 7 in the PM in about 48 minutes. SO the ones in the afternoon were done under 7, at about 6:50 minute miles. Also did a SELF bodyweight workout to help with some injury prevention.

Very very easy 5 miles in about 40 minutes. Unsure of exact distance. Also had swim team practice later which was fun :) I love swimming

Easy 9 in 1:05 or so (average 7:15 min/mile pace) with 5X100 strides at the end. 3x15 ab work, 3x15 pushups, ankle exercises

maybe around 11 miles (?) I did about 10 in 63 or so and then jogged for 20 minutes with a friend. Also did plank and pushups afterwords.

Easy 8 miles at 7:23 min mile pace. Then did 3X20 seconds of plank exercises, 1 Shape circuit, and 2 Self circuits for injury prevention.

1.5 mile cooldown/warm up, then3 mile tempo run at 6:00 min mile. Then 8X200 sprints weach taking 60 seconds including rest. Also did some stretching

7.5 mile run this morning in 50 minutes about (?). Swim practice later tonight

8.5 easy miles in about a 7 min mile pace. Nice, easy and very relaxing run. 

Before I did some injury prevention work about 40 minutes total. 3x20 seconds plank, 3X15 pushups, 1 modified self circuit and 1 modified shape circuit. Also did ankle strengthening exercises.

Swim practice and ankle exercises

4 miles easy 7:30 am and then 7 miles also at 7:30 in the afternoon

13 miles around 7:20. Plank and pushups afterward. Felt a little slow this morning, wonder why? 

about 8 easy miles in about 7:30 min mile. Also ankle exercises, 3X20 abs, 3X20 pushups, 3X20 bench dips

6 very very slow miles at 8 min mile pace. I have a 1.25 mile race tomorrow which will be a good speed test. Im shooting for 7:30 minutes total.

College 1.5 mile race. I was feeling great and ran it in 7:50 minutes, which is about a 5:30 min/mile pace! I also came in first :)

7 very easy miles at 7:45 min/mile pac

off. plank, pushups, bench dips 3x20

about 6-7 miles in 50 minutes, ankle exercises and stretching. Feeling good for the race tomorrow!!!

Ran my first race ever which was a half marathon.. Towards mile 6 I started to get tired and decided to slow myself down a little bit. Miles 6-8 were probably my weakest and the ones I felt the most tired in. The rest of the race went by pretty fast, and I started to pick the pace back up around mile 11. I finished with a time of 1:24, which is 6:23 minute miles on average. Throughout the race I did not feel like I had trouble breathing, but my muscles were the first part of my body to become tired. It was an awesome experience and I loved how the crowd was pushing you along the entire way. 

Thank you for all the wonderful comments! Today I took off and went to a yoga class to stretch. I don't feel that sore, more mentally tired and I also feel like I am catching a cold. I slept 12.5 hours last night which was awesome and probably why I am not feeling miserable today. Unfortunately, I have to spend the next couple days studying for midterms, so I don't get a chance to kick back and relax.

off

2 mile warm/up cool down. We had part II of the college race series. I ran the ~1.5 mile course in 7:55 seconds, so slower than my last time, but still won by 30 seconds. I also felt very good after the marathon

9 in 58 minutes. The pace was about 6:38 min/mile which was faster than I was planning on running, but I felt good. Also did some injury prevention lifting before. Plank (3X20 seconds), pushups (3X20), and 3 sets of walking lunges (12 each leg), ab lifts and ab throwdowns (15), side lunge on bosu ball, 1 leg squat on bosu ball, 2 leg squat on bosu ball (12), sumo lunge with bicep curls (12), bench dips (15), shoulder press (12) and fly (12).

off

8.7 mile run at about 7:36 minute mile pace, lifting: new self circuit (3X12) , ankle exercises

7.5 easy miles at about 7:55 min mile pace and swim workout(50 minutes) and ankle exercises

70 minutes: Swim workout as my left knee was feeling sore (probably some tendonitis)

Lift (50 minutes) and swim 75 minutes. Another day off of running as my knee was feeling sore. Lift was emil leg set (3X12 with 3 lb weights(

3x12- squat jumps, 1 leg squats. pike pushups (8), bench dips,opposite arm and leg lift

3X12 bent over row, fly, ready-go, bench step overs, running in place, sumo squats

6.5 mile run this morning at 7:40 pace. Knee felt very sore so I am going to stay off it for a couple days and just swim instead. 

ankle exercises and 80 minute swim workout.. still trying to stay off knee

swim practice

swimming 1.5 hours

1 hour on elliptical and 45 minutes of lifting

off

7.5 mile run, felt great, then swim practice

knee sore.. off

swim practice 90 minutes, 45 minutes on elliptical. Wanted to run but it poured here the entire day and don't want to get sick.

Swim: 600 crawl warmup

2X (4X100 crawl, kick every 3rd 25m, 2X100 back)

2X (1X50 crawl kick, breastroke/ back, pull buoy, butterfly kick, back kick)

20X (25m crawl sprint, 25 m slow swim back)

3X (50 hard, 50 relaxed)

45 seconds k tread, treadwater, kick on wall, ball lever, otter roll

total: 3900 meters

easy 6 at 7:40

7.5 to 8 miles in 54 minutes, 40 min elliptical, couple of light weights

easy 5 miles at 7:40 pace. 45 min elliptical and 50 min pool running

1hour elliptical, 45 minutes lift, yoga, ankle exercises

swim workout: 600 warm up, 400 drill, 1200 drill/swim, 3 IMs, 2X200 swim, 3X100 swim hard 25, relax 25, toning exercises  : time 1:20

yoga and ankle exercises. Still resting knee :(

swim workout and ankle exercises: 800 crawl warmup, 3 x kicking exercises, 4X100 exercises, 1200 swim, kick or fist every 4th 25 m. Total time: 66 min

2X400 warm up, 1X400 drill, 2(400 crawl, 200 back, 3rd 25 drill), 4X200m, 2X100 swim

ankle exercises. Knee feeling better. may try elliptical tomorrow

1 hour elliptical.. bad day

OFF

30min jogging, 30 min elliptical.

Lift: 3X12( plank up, 2 leg squats, 1 leg squats, butt raises, bench dips, plank pushup)

3X12 (sumo squat, t raises, butterfly, take your mark)

3X12 (walking front lunges with med ball, woodchop, jumping on banch front and sideways)

plank:20 seconds each

25 min pool running and 1 hour swimming

30 minutes pool run, 1 hr swimming

40 minutes running (5 miles) 35 min elliptical

plank,

3X12 pike pushups

3X (walking lunges, lumberjack, bench jumps, side bench jumps)

3X (bench dips, ab fly, 1 leg squat, 2 leg squat, side squats with bench press )

swim workout: 80 min: 6 x pool run (last one without belt), 3(100 swim, 100 drill, 100 swim) 100 swim, 2 IMS, 4X(100 drill), 10X (50 hard, 50 easy)

off.ankle exercises

Off

about 6.5 miles very slow-50 minutes, 10 min bike ride

45 min swimming- (10 crawl, 2 no legs, 4 kicking, 2 back, 2 crawl) 4 IMS, 5 x hard 50, easy 50, 2xhard 25 easy 25

15 min pool running -3 alps with belt, 2 without

90 minutes pool workout. 1000 warm up, 400 drill, 800 IM, 7x 50 hard crawl, slow crawl, 2X25 hard crawl then easy crawl, 100 cooldown

20 minutes pool running: 4X with belt, 3X without belt

7.5 miles very slow (8 minute miles) in 1 hour and yoga

Pool Running: all with belt: 5 laps warmup, 5 laps (4X30 seconds intervals), 2 laps hard for the length of the pool, time: 65 min

Swim practice

7.5 miles in 55 minutes (7:35 minute miles)

1 hour pool running: (5 laps warm up, 4 laps without belt, 4 laps with belt, 1 lap cooldown) 

65 minutes pool run: 6 warm up, 4 without belt, 3 with belt, 4 intervals

swim practice

8.5 miles in about an hour.. about 7:35 minute miles. 

30 minutes pool running: 6 laps

6.5 really slow miles (8 minute miles). Afterwards felt very sore!

off

90 minutes of pool running. 6 laps warm up, 4 X 2 without belt, 1 with belt, 4 x intervals, 2 x cooldown

9 miles in 1:07 (about 7:40 minute miles)

3x20 pushups, 3X20 seconds plank, ankle exercises, 3 x15 1 leg squats on balance board, ab series with medicine ball, roll out and stretch

9 miles in 67 minutes so about 7:30 minute miles. Felt great! also ankle exercises, ab work, 3X20 plank and 4X20 pushups, 3X15 1 leg squats

10 miles in 76 minutes.. about 7:40 minute miles

10.5 in 80 minutes, about a 7:30 pace.

ab work on ball, ankle exercises, 4X20 pushups, 3X15 1 leg squats

2 hours rollerblading

12.5 miles at 7:23 minute mile pace. Total time: about 92 minutes

pushups, ankle exercises, ball work

5 miles in 40 minutes (8 minute miles), ankle exercises, plank, 4 x 20 pushups, 

45 minutes of pool running: 6 warm up laps with belt, 2 laps without belt rocket hands, 2 laps regular

off.. sick :(

8 miles  about 7:45 minute miles 

off. still sick

1.15 hour elliptical.

1 hour lift: plank, hip work on ball, emil leg set 3x8 with 5lb weights, circuit 1: fly on bench 3x15, back row 3x15, pike pushups 3x8, pulsing lunges 5 pulses 4 each leg with 6 lb med ball, curtsy lunge 3x12, 2 leg squat on ball, bench dips 3x15

circuit 2: plank pushups 3x15, butt lifts 3x15, bench step overs 1x24, 1 leg squats on ball 3x12

ankle exercises

7.5 miles in 57 minutes. about 7:45 minute mile pace. ankle exercises, 30 minutes on bike.

stretching, core exercises and pushups

30 minute pool running (7 laps), 45 minute elliptical

1 hour lifting, ankle exercises

lifting: 3X15 lunge walks 4 lb medicine ball, 3x15 side lunges, 3X15 back lunges, 3X15 burpee jumps, bench dips, butt lifts, tricep pushups, scalpel pushups, take a bow, t raise, 1 leg squats, bench jumps,

9.5 in 60 minutes so about 7 min/mile pace. yoga

elliptical: 30 minutes. Lift with jump rope (1:15), yoga

off. bad!

about 9.5 in 72 minutes, at 7:30 minute mile pace. I ran this big hill twice in the middle and def will run that hill again. Great way to get the heart rate up. also Ankle exercises

7 miles in 52 minutes. about 7:30 minute miles. ankle exercises, 4 minute plank.

15 minute elliptical, jump rope. scalpel pushups, tricep pushups, plank ups, bench dips, t raises, shoulder bow, butterfly abs with jump roping in middle. curtsy lunge, side lunge, 1 leg squats on ball, take a bow, step ups, lunges.

spin class 1.5 hours, 30 minute bike ride (6 miles) , ankle exercises

8 miles in 55 minutes- about 7 minute miles. Ankle exercises and stretching.

Plank set, lifting: 1 leg hamstring curl, leg set, arms set

7.5 miles in about 60 minutes. about 8 minute miles. 

elliptical intervals at resistance 8 in 45 minutes.

30 minutes of pool running. 3 laps warmup, 3 laps 30 second intervals, 2 laps without belt.

stretching and ankle exercises

7 miles in 53 minutes. about 7:30 minute miles. ankle exercises

8 miles in 65 minutes. 10 minutes of jump roping, pike pushups, plank, emil leg set

ankle exercises.

arm sets: t raises, plank up, tricep pushups, butt raises, pike pushups, 1 arm pushups, 1 leg deadlifts, wall squats, bench dips on ball, suitcase crunches, leg circles, ab work on ball, lunges in place (front, back and side)

8 miles in 60 minutes on treadmill. 7.5 minute miles with 1.0 incline

off

1:45 minute walk

ankle exercises,

lifting and ab work, 1 hour

11 miles in 81 minutes so about 7:20 minute miles.

Lifting: lunges 3x8, modified emil leg set, arm set

10 miles in 70 minutes. ankle exercises. bad day :(

easy 7 miles in 55 minutes about 7:45 minute mile pace.

Ankle exercises and lifting: emil leg set 3x15, lunge set 3x15, single leg squats, single leg hamstring curls, bench dips, butt lifts, plank set, spiderman pushups, tricep pushups, scapula pushups, plank ups, take your marks, shoulder curls, t raises, shoulder raises

4 miles in the am, 7 in the afternoon. both at 8 min/ mile. very cold and running against a very strong wind. ankle exercises, plank and pushups

1 hour walk. ankle exercises.

lifting 1:15 and 20 minute jump roping

1:23 minute run. Started snowing so only ran about 10 miles and had to run VERY slow because it was icy about 8:10 minute miles, but it still felt good to get out.

Also ab work and ankle exercises