Lets Go!

So, here is my schedule since Kona.

Oct 13-27th
Zero. Nothing. Gained 7 pounds eating whatever I wanted and copious drinking of beer.
Plan is to run the Rock and Roll marathon Jan 18 in Pheonix, qualify for Boston, then go have some fun at that one. Ann qualified for Boston from her 3:32 at IM Kona but she will run anyway to get the feel for an open marathon, which she's never done.

Oct 28-Nov 1
T = 20 min road run 9 min pace
W = 20 min treadmill run, 7:30 pace
T = 40 min road run 8 pace
F = Off
S = Off run. Raced our annual "beer crit", an off road bike and beer chug race. Ouch.
S = 20 min road run, 8 min pace

Nov 2 - 8
M = 32 min treadmill, 8:30, 8:00, 7:30, 7:00 each mile
Begin Leg Weights today, 2 sets
T = 15 min Treadmill run, 7:45, then 7:15 each mile
Leg weights, single set
W = 48 min treadmill, 8 min pace.
4:00 wu, then 6x2min at same pace, progressive incline
on each pair, 5%, 6%, 8% each with 4 min rest between.
Then, 12 min cd. 6 miles total.
T = Off
F = Plan 6 mile Treadmill progressive pace at 0% incline
First 2 miles, 7:40, second 2 in 7:20, then 5th in 7
and final mile 6:40
S = Off
S = 8 mile outdoor run, easy 8 min pace or slower

So, I a gladly going with some running again. I dont feel I'll be in any running fitness to run well at Pheonix, but goals are to run sub 3:20 for Boston which should be fairly easy for me, unless injury or some other unforseen event occurs.

-ciav