I finished my first marathon, the Reggae Marathon, on December 5, 2015, in Negril, Jamaica, under the guidance of Coach Ann Alyanak of the Run SMART Project and Personal Trainer Nancy Accetta. 

November 29-December 6

Sunday - Walk/Gym workout

Monday - Easy 2/Personal Training

Tuesday - Easy 4

Wednesday - Walk/Travel to Jamaica

Thursday - Easy 4

Friday - rest

Saturday - Reggae Marathon, Negril! 5 am start!

November 21-28

Monday - Hamstring rehab

Tuesday - Hamstring rehab

Wednesday - Hamstring rehab

Thursday - Easy 4 miles

Coach Ann's notes: Do a minimum of 2 but try to get in 4 miles. Really easy.

I did 4 but the run was really difficult. My hamstring is still sore, so I ran so slow I felt like I was practically running in slow motion. I pushed through this one. Everything hurt. Nice having family in for Thanksgiving - we cooked a great meal for 24 people and I managed to get in a nap.

Friday - Walk

Saturday - Easy 4 miles

This one was better than the first, but still hard to imagine getting in 26 miles next week in Jamaica!

November 15-21

Hamstring rehab - Physical therapy, walking, swimming

November 8-14

Sunday - Easy 4 hours (!)

Coach Ann's notes: Continue to practice your nutrition and fuel and hydrate well during the run. 

I managed to get in 20 miles in 4 hours - it was an amazing experience. I started from home on the Georgetown Head Trail and connected to the Capital Crescent Trail, turning around at Fletcher's Cove and into Bethesda. Then I headed back out on the trail until the DC line and ran strong back into Bethesda. This run gave me a lot of confidence. I wasn't bored for a moment, and nothing hurt!

Monday - Walk

Tuesday - XT Swim/Travel

Wednesday - Travel/XT on elliptical or bike

Thursday - Easy 3 miles

Coach Ann's notes: Run as you feel. If you are feeling good you can pick up the pace towards the end of the run. 

I ran 3 miles in St. James Park - nice walk from my hotel in Covent Garden.

Friday - Train2Run with London Nike Run Club

I was really looking forward to interval work with the NRC but heard a pop in my left hamstring about a mile into our run. Continued walking easy and then went back to the hotel to ice. Day 1 of hamstring rehab.

Saturday - Hamstring rehab

November 1-7

Sunday - Travel/XT bike or elliptical

I got to watch the start of the NYC Marathon from the hotel fitness center in Princeton - so inspiring!

Monday - Personal training

Tuesday - Easy 3 miles

Wednesday - Personal training

Thursday - Track work

1mi warmup

4 x 1200m @ 7:30:00/rep with 400 m recovery

1mi cooldown

Coach Ann's notes: This workout builds off of last week.  You are getting in a few more miles because I want you to have one run that is a little longer during the week.  Run the 1200 meter repeats which is 3 laps between 7:30 and 8:00.  This is between 10:00 and 10:20 pace per mile.  Jog a lap very easy after each one.  You can walk part of the recovery lap if needed.  Think about running strong and smooth on the intervals.

Friday - XT

Coach Ann's notes: Get in 45:00 to an hour of low impact exercise. 

Saturday - Off

Coach Ann's notes: Day off from running. If you can get out for a short walk to stretch your legs that would be good. 

October 25-31

Sunday - Easy 15

Coach Ann's notes: If you are feeling okay from the travel try to get a long run in. If you feel worn down only do 10 or 11. I don't want you to get sick or run down from a long run. Don't worry about the pace. The main goal is to get the distance in and get in the time on your legs. 

I did an easy 15 and felt great - nice to be home.

Monday - Personal Training

Coach Ann's notes: Really focus on core work in the personal training. 

Tuesday - Easy 4 miles

Wednesday - Personal training

Coach Ann's notes: Focus on lighter weight and more reps with the lifting. Being strong is good but you need muscular endurance for the marathon. 

Thursday - Track work

1mi warmup

6 x 800m @ 5:00/rep with 3 min recovery

1mi cooldown

Coach Ann's notes: This is a little longer workout with longer intervals. You are running 2 laps for each interval. Run between 5 and 5:30 for each one. If you are feeling good you can run a little faster on the last one. You should be working but you should not feel like you are running all out. If it feels really hard back down the pace some. Walk or stand for about 3 minutes after each one. 

Friday - XT

Coach Ann's notes: Get in 45:00 to an hour of low impact exercise. 

Saturday - Off

Coach Ann's notes: Day off from running. If you can get out for a short walk to stretch your legs that would be good. 

October 18-24

Sunday - Easy 10

Coach Ann's notes: Run a relaxed effort and enjoy running in Vienna. If you can't get in 10 try to at least get in 6-7 miles. 

I connected with the Vienna Hash Harriers and did a challenging 8K in the hills of Bisamberg. Great people, great day.

Monday - Travel/XT on elliptical or bike

Tuesday - Travel/Easy 4

Coach Ann's notes: Run easy on the treadmill and if there are weight machines do about 15:00 of light lifting focusing on total body strength. If there are no machines do the body weight exercises from last week doing 15 reps for 2 sets of each. 

I was able to run in Stadtpark near my hotel.

Wednesday - Travel/XT on elliptical or bike

Thursday - Travel/walk

Coach Ann's notes: Do a light walk or jog just to get your legs moving if possible. 

Friday - Travel / off

Saturday - Travel / easy 4 miles

Coach Ann's notes: Day off from running. If you can get out for a short walk to stretch your legs that would be good. 

October 11-17

Sunday - Travel day

Monday - Travel

Coach Ann's notes: Here are body weight exercises you can do in your hotel room: planks, single leg lunges, squats, calf raises, leg lifts, bridges, donkey kicks. You don't have to do a ton. Doing a couple sets of 15 for each exercise would be good. Getting in some light stretching is always good too.   Do these 3 times during the week. 

Tuesday - Travel

Wednesday - Travel

Thursday - Travel/easy 2 miles

Coach Ann's notes: Do a light walk or jog just to get your legs moving if possible. 

Friday - Travel / easy 3 miles

Coach Ann's notes: Run as you feel. 

Saturday - Travel / easy 4 miles

Coach Ann's notes: Keep this easy and you can do half walking and half running or shorten the run if needed. The main goal is just to get your legs moving. Do some light core after such as front, back and side planks for :30-45 at a time doing each 2-3 times. 

October 4-10

Sunday - Easy 14

Coach Ann's notes: Even though you are running the half next weekend I want you to get in a longer run. Run as you feel.  Start out relaxed and really work to run the second half faster than first. Continue to hydrate and fuel like you have been on the long runs. 

 Overall it was a great effort. I didn't pause my running app at my fuel stop so my pace is off. I pushed hard the last 4 miles.

Overall it was a great effort. I didn't pause my running app at my fuel stop so my pace is off. I pushed hard the last 4 miles.

Monday - XT with Nancy

Tuesday - Easy 4

Coach Ann's notes: Run very easy. 

Wednesday - 2 miles on the treadmill; XT with Nancy

Thursday - Strides at the track:

1mi warmup

8 x 100m @ 0:56/rep with 300 m recovery

1mi cooldown

Coach Ann's notes: Since you have the half on Saturday I didn't want to make this too intense.  You are doing some light strides during the run.  You can go to the track and run 100m at a good effort followed by 300m easy.  Do this for 8 laps.  You are not sprinting all out on the 100s.  Focus on running faster than easy pace and feeling in control.

Friday - Cross train or rest.

Coach Ann's notes: Cross train or off depending on what you have time for.

Saturday - Brooklyn Half Marathon

Coach Ann's notes: This is another opportunity to get in a quality long run in a race environment.  Start out relaxed and and really try to negative split the race.  Once you hit 6 miles think about picking up the pace slightly so you can maintain the new pace to the finish.  Continue to practice your nutrition and hydration at the aid stations.  These runs are great practice for the marathon.

I was able to pick up the pace after mile 6 and this was a good effort. I was happy with my performance although I walked more hills than I expected. I also stopped at mile 12 to say hello to Harriett Thompson and made a pit stop early in the race. So my time was probably not my best. 

 Full stop during the Brooklyn Half to chat with  Harriett

Full stop during the Brooklyn Half to chat with Harriett


September 27-October 3

Sunday - Easy 12

Coach Ann's notes: The main goal is to get the distance completed but do try and run the second half faster if you can. 

Monday - XT with Nancy

Tuesday - Easy 4

Coach Ann's notes: Run as you feel. If you are feeling good try to pick up the pace throughout the run. 

Wednesday - 2 miles on the treadmill; XT with Nancy

Thursday - Repeats at the track:

1mi warmup

8 x 400m @ 2:20/rep with 100 m recovery

1mi cooldown

Coach Ann's notes: Here are some quarter mile repeats again. You are running 1 lap fast followed by a 100 meter walk. Run the laps between 2:20-30. You should be working hard but not all out. 

Friday - XT or swim, depending on how the shoulder is feeling, or easy 3

Coach Ann's notes: Cross train or do an easy 3 mile run if you feel like running instead. 

Saturday - rest

September 20 - 26

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Sunday - Bethany Triathlon, Bethany Beach, Delaware. Wow what a day. I survived the swim and did the bike but the race stuck to a strict cut off time so I couldn't do the run. So disappointed but it pays to read the race rules! Still a great experience and terrific challenge - see you next year for this one! Check out my transition area! So tidy yet completely serviceable!

Monday - Rest

Tuesday - XT - I focused on core - including mountain climbers with gliders - and lower body work

Wednesday - Yom Kippur

Thursday - XT with Nancy

Friday - Intervals: 

1mi warmup

1 x 2mi @ 11:00/mi

1mi cooldown

Coach Ann's notes: Run a mile very easy to get going and then run 2 miles at a moderate effort. I think running between 10:30-11:00 pace would be good. You should feel you are running harder but also like you are in control and could run faster. Finish with a mile easy. 

I ended up doing this run in the neighborhood - even before the sun came up - so I'm no sure how effective the intervals were but I got in 4 miles so I'm happy.

Saturday - Rest

September 13 - 19

Sunday - Parks Half Marathon. Rockville to Bethesda

Coach Ann's notes: This will be a great long run for you.  Start out relaxed and make it a goal to try and run the second half faster than the first.  When you get to about 6 miles really think about picking up the effort some and running harder over the second half of the race.  When you get to the last mile try to make this the fastest mile of the race and focus on finishing strong.  Make sure you hydrate and fuel well during the race.

Ann was right. This was a great long run for me. I felt like I hydrated and fueled well both before and during the race, and I didn't hit my usual wall at 8 miles. I never stopped for a bathroom break but I did slow down and walk during nearly all of the water breaks. At each table I took 2 cups of water and 1 cup of gatorade and began eating my Swedish fish starting at 4 miles, trying to consume 13 every 4 miles but having most while I was hydrating. I also stopped 3 times to remove my right foot from my shoe because of cramps in my toes. Massaging helped, but my time suffered. After 10 my lower back was sore so it helped to suck in my abs. Overall a positive experience.

Monday - Swim or walk

Tuesday - Swim

Wednesday - Run 2 miles easy; XT with Nancy

Thursday - 3 miles easy

Friday - Very light cross training

Today's a travel day to Bethany for Sunday's Tri. I've signed up for a Transition Clinic later in the afternoon

Saturday - Practice swim at Bethany Beach with Bethany Lifeguards

September 6 - 12

Sunday - Easy 8 miles

Coach Ann's notes: Get in a little longer run and run as you feel. If you do a short bike ride before the run you can shorten the run by a mile or 2. 

Monday - XT with Nancy

Tuesday - 3 miles. Coach Ann's notes: Run very easy. 

Wednesday - XT with Nancy

Thursday - Strides

1mi warmup

8 x 30sec @ 11:28/mi with 90 sec recovery

1mi cooldown

Coach Ann's notes: Since you are running the parks half on Sunday you are not doing the normal interval workout. These are just strides and you can run them anywhere and don't have to run on the track. You are just running a little faster for 30 seconds and then jogging for 1:30 after each one. Do this 8 times. If you wanted to run on the track you could pick it up for 100 meters or one straightaway and then jog the remainder of the lap. 

Friday - Swim easy

Saturday - rest

August 30 - September 5

Sunday - Travel day from Las Vegas to home

Monday - XT: personal training with Nancy

Tuesday - Rest: 3 miles early morning walk (I just could not wake up early enough to swim)

Wednesday - 2 miles on the treadmill; XT: personal training with Nancy

Thursday - Intervals 

1mi warmup

4 x 800m @ 4:30/rep with 3 min recovery

1mi cooldown

Coach Ann's notes: This workout is longer intervals.  You will be running 2 laps at a very good effort and then you can take 3:00 rest.  You can stand, walk, or jog for the recovery.  I think running the 800 meter repeats around 4:30 would be very good.  Try to keep all 4 pretty consistent.  Focus on running strong and feeling in control.

Friday - Easy 2 miles

Saturday - Rest/swim easy

August 23 - 29

Sunday - Travel day to NYC

Monday - XT with Nancy  

Tuesday - XT in the pool

Skipped the morning swim to let my back muscles adapt after my drills in the pool on Saturday. I did a 3 mile walk before work.

Wednesday - XT with Nancy

Thursday - Travel day to Las Vegas

Friday - Yoga with Dolphins at the Mirage! Then 3-4 hour walk on the strip in 100 degree weather!

Saturday - early morning 2 mile run on the treadmill at the Bellagio Fitness Center; 40 minute lap swim in the gigantic (maybe 60 meters) pool at the Bellagio

August 16 - 22

Sunday - Easy 8 - First brick.  Coach Ann's notes: Run as you feel.  Start out relaxed and then increase the pace some if you are feeling good.  If you are tired or anything is bothering you just keep the run easy. I think you would be fine to go for a short bike ride either before the run or later in the day.  

Monday - XT with Danny Le.  Nancy's on vacation so I'm looking forward to working with Danny. I worked with him when Reuel was at the World Cup in June 2014 and it'll be fun to see if I can impress him!

Tuesday - Easy 3. Coach Ann's notes: Run relaxed.  I don't know if you can fit any biking in during the week but you could do a very short bike today even before or after the run.  You could even do it on a stationary bike at the gym if you are running on the treadmills.  If there is no time to do this don't worry about it.

Wednesday - XT with Danny

Thursday - Intervals

1mi warmup

8 x 100m @ 0:43/rep with 100 m recovery

1 x 400m @ 3:46/rep

1 x 800m @ 4:30/rep

1 x 400m @ 3:46/rep

2 x 400m @ 2:10/rep with 90 sec recovery

1mi cooldown

Coach Ann's notes: You are doing a little bit of everything for this one.  Run a mile easy and then you are doing to alternate running 100m (a quarter of the track) at a solid pace with 100m very easy.  This will total a mile.  You should be running pretty hard on the 100m repeats but you should not feel like you are all out sprinting.  Jog a lap very easy and run 2 laps at a solid pace.  I think running this around 4:30-45 would be good.  Run another lap very easy and finish by running 2 x 1 lap around 2:10.  Take 90 seconds for rest in between and you can just stand for the rest.  Walk/jog for a mile to cool down.  You will hit lots of different paces on this workout so it should go by pretty fast.

I love it when Ann gets creative but honestly I could not make heads or tails of this one. I asked Kevin to translate.

Kevin's notes: I would approach it as two mini-workouts

Workout 1: 8x100m

Get some water, stretch and cool down for a few minutes and then...

Workout 2: Fast 400m, easy 800m, fast 400m, medium 800m

I changed the final 2x400m to an 800 for the sake of logistics. If you push yourself a little harder on the 2nd 800 you will get the same benefit. The energy systems being trained in the 400 and 800 are very similar, so it all comes down to relative intensity. One medium-speed 800 will give you roughly the same training benefit as two fast 400s. Does that make the workout more approachable?

This turned out to be one of my favorite track workouts. Neile was out of town so another friend joined me and both of us felt great all day. As we were getting into our cars, a woman walking into work at the high school asked us if we were doing a boot camp. "Yeah, our own! Join us Thursday mornings!"

Friday - XT: Brick - swim and run. Coach Ann's notes: This would be a good day to swim and you can follow it up with a 2 mile run if have time and are feeling okay.

Saturday - Rest/swim easy

August 9 - 15

Sunday - 10 miles, marathon threshold. Coach Ann's notes: The goal of this run is to get faster every 3 miles.  Run the first 3 miles easy so 11:30 pace or slower and then pick up the pace every 3 miles.  You don't have to hit any exact times.  Mainly just focus on running faster throughout the run. You can stop after 9 miles or run an easy mile at the end to get in 10 miles.

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I completed 10 miles and for the first 6 I was very aware of my pace. After that I tended to go a little slower than I think Ann had intended. Overall a good effort.

 

Monday - XT: personal training with Nancy

Tuesday - Rest: 3 miles early morning walk

Wednesday - XT: personal training with Nancy

Thursday - Repetitions.  

1mi warmup

4 x 400m @ 2:10/rep with 90 sec recovery

1 x 400m @ 3:46/rep

4 x 400m @ 2:10/rep with 90 sec recovery

1mi cooldown

Coach Ann's notes: Here are some more 1 lap repeats.  I think running these around 2:10-20 would be good.  You should be running hard but not feel like you are all out.  For this workout I want you to take standing rest for 90 seconds after each one.  You can walk around a little but you don't have to jog.  After you run the first 4 repeats run a lap very easy before you run the next 4.  You can walk/jog the cool down mile.

I understand why Ann is incorporating track work into my training. With each week I'm coming out of the session feeling much stronger. I forgot to add the lap after the first 4 reps but I did 4 miles total and felt great. The high school football team was practicing next to the track so it was fun to hear what they were up to. Love the yellow helmets.  They're the blue and gold Barons - at my high school we were the blue and gold Blue Knights! 

Friday - XT: Swim

My first swim workout in over 3 weeks as I am still doing PT with Kevin for my left shoulder. To get ready for the Tri, my goal is to swim without stopping. I did nearly 30 minutes but only hit .30 mile. The Tri is .62 mile so I've got some work to do.

Saturday - XT: Swim

This time I hit .48 mile in 49 minutes. I probably had 10 more minutes in me, but the lifeguard was setting up for the 9 am water aerobic class and I felt like I was getting in the way. My shoulder is still sore but much improved. I'm doing a slightly truncated stroke at my ortho's suggestion and trying to learn how to breathe bilaterally. I don't think I'll be able to accomplish this by the Tri on September 20. I have a lesson at Equinox with competitive swimmer and trainer Alex Brown, so we'll see what he can get me to do.

August 2 - August 8

Sunday - Rest - Travel day: XT

I ran 2 miles nice and easy along the Charles River in Boston after an early flight and then walked 1 mile listening to Sara Bareilles!

Monday - Rest - Travel day

Tuesday - Easy 3. Coach Ann's notes: Run easy the first mile and then run a moderate effort for the second mile and easy on the third mile.  You don't have to run a certain pace for the middle mile but I think running between 10:30 and 11:00 would be good.

Great run in the early morning cool weather in the neighborhood on Connecticut Ave. I never know who'll be whizzing by me in traffic so I'm very conscious of my form!! So vain!!

Wednesday - XT: personal training with Nancy

Thursday - Intervals.  Coach Ann's notes: This is a little lighter interval workout since you are coming off a couple of easy weeks.  For this one you are running half a lap at the track at a good effort followed by a half lap easy.  You will do this continuously for 8 laps.  You don't have to worry about the exact time of the fast intervals.  Focus more on running a good effort.  You should be running hard but not feel like you are sprinting all out.  If you are timing the half lap intervals I think running between 1:10-15 would be very good.

Friday - XT: personal training with Nancy

Saturday - Rest

July 26 - August 1

Sunday - Deload day 9. Easy 3. Coach Ann's notes: Do a short run if you are feeling okay or you can walk too.  

I ran 3.31 miles from Pierce Mill to the zoo and back. Average pace: 12:01 so nice and easy.

Monday - Deload day 10. XT: personal training with Nancy

Tuesday - Deload day 11. Easy 3. Coach Ann's notes: Run very easy.

I ran 3.01 on the treadmill after work - it was so nice to back at Equinox in the evening!!

Wednesday - Deload day 12 XT: personal training with Nancy

Thursday - Deload day 13 - Easy 3.  Coach Ann's notes: We'll wait one more week before getting back to the intervals.  Keep the pace relaxed.

I met Neile on the track and ran 3.06. My average pace was 11:08, so I was comfortable picking up my speed, especially in the last lap. But when I got home, I felt like I was coming down with something so kept pretty lowkey.

Friday - Deload day 14 - XT: personal training with Nancy

Saturday - Deload day 15 - Easy 6. Coach Ann's notes: Run 6-7 miles as you feel.  Start out easy and you can progress the pace some if you are feeling good.  Don't force any certain pace and really listen to your body.

I had a great run (6.10) on the Capital Crescent Trail and am really looking forward to ramping back up next week!!

July 19 - July 25

Sunday - Deload day 2

4.18 walk to Bethesda Farmer's Market - felt like 100 degrees!

Monday - Deload day 3

3 mile walk before work; after work swim at Bethesda Outdoor Pool with Carm, 1100 yards

Tuesday - Deload day 4

2 mile walk before work; after work swim at Bethesda Outdoor Pool, 1400 yards

Wednesday - Deload day 5 XT: personal training with Nancy

Thursday - Deload day 6 - Track work (4 miles).  Coach Ann's notes: Run as you feel.  Start out easy and you can gradually increase the pace some if you are feeling good. Don't force any certain pace or push anything.  Really listen to your body.

Friday - Deload day 7 - XT: elliptical

Saturday - Deload day 8 - Easy 2 mile run

July 12 - July 18

Sunday - Coach Ann's notes: Overall run a relaxed effort for the entire run but really try to run the second half of the run faster.  You should feel like you are running a pretty comfortable pace the whole time. Keep practicing your hydration during the run.

I used walk breaks to practice engaging my core while running, and this was very challenging because I became winded. In only had time for 10 because of the slower pace but overall a good run.

Monday - Cross-training (XT): personal training with Nancy Accetta at Equinox Bethesda 

Tuesday - XT: Swim 

I slept in and did 1400 yards in the Bethesda Outdoor Pool after work.

Wednesday - Easy 2 on the treadmill, then XT: personal training with Nancy

I skipped the easy treadmill run and used my pretraining time to activate my core and my glutes

Thursday - Quality session - Coach Ann's notes: This is a little progression on the fartlek workout you did a couple weeks ago.  You are running 90 seconds for the hard part and keeping the recovery at 1 minute.  On an effort level scale work to run the hard segments around 7 so you are working but not close to all out.  If this is around 10:30 pace that's great but don't worry about the pace too much.  If you can't see your pace when you are running that is fine.  I think focusing more on your effort level is actually better. Run very easy for a minute after each one. Warm up 1 mile; 7 reps of intervals; cool down 1 mile

I had an early meeting so I tried the track work after work. I'm still having significant glute discomfort so it was challenging getting to a 7 during the hard segments. I walked for the cool down in anticipating of my Friday morning minor medical procedure.

Friday - XT: Elliptical 

No training today; I had an epidural spinal block to relieve the pain in the glutes and hamstrings. After the procedure, Dr. Fisch recommended using the next week for deloading  and then to ramp up gradually.

Saturday - Deload day 1 - walk

2.56 easy stroll through the Zoo after getting caught in a downpour in Rock Creek Park

3 mile walk to Bethesda for dinner

July 5 - July 11

Sunday - Coach Ann's notes: This is your long run and is a little shorter but the end is a little faster.  Run the first 5 miles easy and then run the next 4 miles around 11:15 pace and then finish with an easy mile.  Really focus on running a consistent pace on the faster 4 miles and think about staying relaxed and running strong.  

This was a tough run, and I hit a wall at 9 miles. I was able to concentrate on pacing myself until I hit Fletcher's Cove at mile 5. I took an unusually long break there - fueling up and using the bathroom - because I got into a conversation with Carol Truppi, an unbelievably fit long distance runner. Heading back up the trail to Bethesda, I felt great, but as I approached 8, I just could not keep an 11:15ish pace. 

I know some of this is because on Saturdays, my rest day, I consciously eat more carbohydrates, which is good.  The problem is that by Sunday morning, when I'm supposed to fuel up for a long run, I wake up feeing full and I'm not able to eat much more than half a banana and maybe a quarter piece of toast. I need to talk to Sue about strategies to make this work better.

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Monday - Cross-training (XT): personal training with Nancy Accetta at Equinox Bethesda 

Tuesday - XT: 1600 yds in the pool before work; maybe yin yoga with Christopher Brown in the evening if Equinox opens up the studio, which has been closed because of water damage

I slept in and did 1400 yards in the Bethesda Outdoor Pool after work. There's a 25-yard dedicated lap pool, and it felt great to swim - and shower - outside. This might just be my new favorite summer workout.

Wednesday - Easy 2 on the treadmill, then XT: personal training with Nancy

Thursday - Quality session - Coach Ann's notes: Doing this run at the track would be great.  Run a mile easy and then you will alternate a fast lap with an easy lap on the track for 8 laps.  Run the faster laps between 2:30 and 2:40 or between 10:00 and 10:40 pace.  If this pace feels too fast you can slow down.  Run very easy on the easy laps.  Finish the run with a mile easy.

Friday - XT: Elliptical 

Saturday - rest 

June 28-July 4

Sunday - Easy 12; Coach Ann's notes:  Start this run relaxed like around 12:00 pace and then work to run the second 6 miles faster than the first 6.  It does not have to be a ton faster but it is always good to practice running the second half of the run faster than the first.  Make an effort to pick up the pace a little after about halfway.  If you start out around 12:00 then work to run between 11:15 and 11:30 towards the end of the run.  You can run even faster if you are feeling good.  Make sure you are staying hydrated.

Unfortunately I was short on time and could only do 10. But I did start out at a 12:00 pace and finished up at an average overall pace of 11:23. This was a great experience for me to think about controlling my pace, especially at the start.

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Monday - Cross-training (XT): personal training with Nancy Accetta at Equinox Bethesda - We focused on upper body, and Nancy showed me some new ways to use self-myofascial release and activation to maximize movement in my shoulders and arms especially.

Tuesday - XT: 1600 yds in the pool before work; yin yoga with Christopher Brown in the evening. It's not the first time I got all the way to the Equinox locker room before realizing I forgot to pack a swim suit. I went home to get my suit but I had to cut my swim short to 1100 yards. I will absolutely keep an extra suit in my car from here forward! Chris's yin class was canceled so I did some stretching, core work, and wall sits.

Wednesday - Easy 2 on the treadmill, then XT: personal training with Nancy. 

Thursday - Fartlek workout - Coach Ann's notes: Run a mile easy to start and then you will alternate running a minute at a solid effort with a minute easy.  You don't have to worry about the pace on the faster minutes.  Focus on running faster than you would on a normal run.  Run at an effort that you can maintain for the whole minute.  Run very easy for a minute after each of the faster minutes.  Cool down as much as you need to get in about 4 miles total.

I really enjoyed this workout, especially since my good friend and Vassar classmate Neile Miller joined me at a neighborhood track. I didn't use my MapMyFitness app so I'm not sure how much distance we covered and I wasn't counting laps. We did 8 repetitions total; for the first 5 we ran hard for 1 minute and easy for 1 minute. For the last 3 reps we did 30 seconds hard and 1 minute easy. Both of us felt great!

Friday - XT: Elliptical 

Saturday - rest 

June 21-27

Sunday - Long Slow Distance (LSD) run (as if there's any other kind) - 12 miles out-and-back along the Capital Crescent Trail, Bethesda

Monday - Cross-training (XT): personal training with Nancy Accetta at Equinox Bethesda - This was my first training with Nancy; we focused on upper body

Tuesday - XT: 1500 yds in the pool before work; yin yoga with Christopher Brown in the evening. Great swim this morning. I ended up doing 1600 yds. So glad to have Christopher Brown back at Equinox. He's been away for months, and he is simply wonderful. We did 5 poses in tonight's class, primarily focusing on hips and legs. Great for my glutes and hamstrings.

Wednesday - Run 2 miles; XT: personal training with Nancy. upper body and some lower body (RDLs)

Thursday - 4 Miles

Friday - XT: Elliptical 

Saturday - rest 

 

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