600m swim:

1 x 250m
1 x 100m
1 x 100m
1 x 100m
1 x 50m pull buoy

16km of rolling hills



AHR 161

1200m Swim

1 x 100m single arm w/ fins
1 x 100m single arm no fins
1 x 100m pull buoy
1 x 100m front crawl (????)
1 x 100m front crawl (2:30)
1 x 100m front crawl (2:40)
1 x 100m single arm w/ fins
1 x 200m front crawl (5:34)
1 x 300m front crawl (8:31)

I felt so alive when I ran today. The sun was shining over farmer's fields as I ran by two beautiful horses. A couple of people were mowing their lawns and took time to wave a friendly hello. My new Newtons propelled me forward and while I held back for the first 5k, I just let my body go for the second half and enjoyed the invigorating feeling of picking up speed and feeling great. It was one of those runs where I thought about how far I have come and how grateful I am to be running with two healthy knees. I soared up hills and just took the time to enjoy how strong I felt. Physically and emotionally. Things have come full circle since the heartbroken, defeated person I was last summer after first year law school. I am now so happy, so strong, confident, and in love. Life is really, really good.

60 min swim

I really need to get better at remembering what I did at the pool or having a structured plan haha. What I can remember:

2 (possibly 3) x 100m front crawl
1 x 200m front crawl
2 x 100m pull buoy
1 x 150m kick wearing fins
1 x 100m single arm and kick

My new ride!!!

AHR 164

90 minutes hot yoga (325 calories, AHR 103, MHR 132)

10km General Aerobic this a.m.

1 | 6:28
2 | 6:28
3 | 6:24
4 | 6:38
5 | 6:44
6 | 6:13
7 | 6:21
8 | 6:27
9 | 6:39
10| 6:38
10.0km | 1:04:58 | 6:30min/km

AHR 165
MHR 181

Monday, July 13:
800m swim (which included 200m straight of full front crawl! yeah!!)

16km long run
AHR 165 (84% max)
MHR 179 (91% max)

Today = 750m swim

A combination of pull bouy, kick, right arm only, left arm only, and full front crawl

Friday July 10:



Lactate Threshold 10K (6:30/km) w/ 4K @ 5:30
AHR 164 (83% max), AHR 183 (93% max)

First "real" run w/ the Newtons. They were awesome going uphill; it actually felt like the helped lift me up the hill. My ACL repaired knee needs to adjust to them but felt fine other than the occasional lateral twinge. Nothing abnormal. Amazingly, no blisters! Today (the next morning) I feel great. No more calf tightness than normal.

They have arrived!

My new Newton trainers, that is!

I took them for a one mile spin last night (my day off) and oh boy, they are sweet. There is comfy cushion on the heal and forefoot, just where its needed for the forefoot running I've been trying to improve lately. I cannot wait to run more in these babies!

Wednesday, July 8: 10km Recovery run (AHR 165) + 80 min hot yoga (268 calories burned)

1 | 6:12
2 | 6:27
3 | 6:37
4 | 6:37
5 | 6:26
6 | 6:26
7 | 6:15
8 | 6:19
9 | 6:36
10| 7:00
10.0km | 1:05:00 | 6:30min/km
AHR = 165 (84% max)
MHR = 181 (92% max)

Tuesday, July 7: 30DSL Level 3 + 8km Recovery run

8km recovery

AHR 162
MHR 177

Seeing improvement on my average heart rate! :)

Saturday - 14km Medium-Long Run (6:30min/km average pace) + ~500m swim
Sunday - 10km Recovery (6:30min/km average pace), 168 AHR

6km Recovery

AHR 158

Happy Canada Day!

Total miles for June: 85 (137 km) (+7 miles from May)

Goal for July: 100+ miles ;) and a lot more swimming and hopefully biking if I can ever find a road bike!

I also just calculated miles ran year to date and I am at 485. My goal for 2009 is to run 1,000 miles this year. I am on track!