Bill and Cathy McArthur Spring/Summer/Fall 2011: 15

  Monday, September 12, Bill had his schedule for the week:

Monday, 9/12 - kayak 3.5 hours, cutdown your pace each half hour so that you are cutting down with paces by: easy, med easy, medium, med hard, hard, and take the last 10 minutes easy pace

Tuesday, 9/13 - 12 mile run, neg split each 6 miles, so start at a moderate pace for the first 6 miles, and then challenging for the last 6 miles

Wednesday, 9/14 - bike 75 minutes, pick a starting gear and every ten minutes increase the difficulty by one gear while maintaining a cadence of 80-85, end with a 5 min cool down, also do legs today. Here is the leg workout: Wall squats: 3 x 10, Walking lunges: 3 times around the basement, Hip flexor: 3 x 10 with 10 lb weight, Back ext: 3 x 10 with 10 lb weight, Calf raises: 3 x 10, and Flowing lunges: 3 x 10
Thursday, 9/15 - intervals at the track again, 1 mile warm up (easy pace), then 7 x 400 at 5K pace with a 200 m revocery inbetween, 1 mile cool down
Friday, 9/16 - off
Saturday, 9/17 - easy 45 min kayak in the am, travel to hotel
Sunday, 9/18 - Philly Half, race strategy is to focus on cut downs,  and decrease your time by 10-15 seconds per mi


Bill did a kayak paddle lasting 3:45.

  Tuesday, Bill did a 12 mile run on the trail.

  Wednesday, Tom and Jean Reilly and friends were coming over to meet us in Rehoboth Beach for lunch, so Bill got out early for his bike workout. We drove to Rehoboth and met Tom and Jean and their friends Ron and Ginny. Ron is a Villanova grad, so he and Bill had lots to talk about during lunch at the Greene Turtle. We walked the boards for a while before the foursome rode their bikes back to the ferry terminal.

  Thursday, Bill drove over to the HS track early, but found the track locked. He figured out how to do his running intervals on the neighborhood loop.

  Friday, Bill had a rest day from exercise. We went to M. Gallucios for dinner, so Bill could get some pasta for Sunday's run.

  Saturday, Bill went out early for a short kayak paddle. We had an early lunch and then drove to Philadelphia to the Holiday Inn at 4th and Arch streets. We were too early to check in, so we checked our bags and walked to the expo at 11th and Arch. Bill picked up his packet and we walked back to the hotel to check in. Then, we went over to Indepence Center to browse around for a while. We met our friend Shelley and her friend Alan at Pizacata's Restaurant at 3rd and Market for a nice dinner and conversation. When we got back to the room, Bill got his gear organized and went to bed early.

  Sunday, Bill ran the Philadelphia half marathon. Afterward, Bill almost lost his cell phone by leaving it on a park bench in front of the Rodin Museum when he met Cathy. Bill walked several blocks back to the bench and recovered the phone. We walked to the hotel parking garage. Bill changed clothes next to the car. Then, we drove to Bridget's soccer game in Glen Mills. Bridget scored 3 goals in the game. We went to lunch at Cosi's and then went to Erin's soccer game, where she scored a goal. Don and Olive Stoops, the other grandparents, were there also to see a good day of soccer for the girls. We drove back home and ate Grotto pizza for dinner.

        Bill and Cathy