Tuesday, June 21, 2011

Base Building: Week 4

I woke up on Tuesday not feeling well with lots of congestion that progressed into a sluggish feeling most of the week.  I skipped a few gym sessions but since it was in my head, I got out of bed and completed all scheduled runs.  By the end of the week I was feeling better and I’m looking forward to racing my 2nd 10k this Saturday at the Run 4 Independence {and hoping to set a new PR; my current 10k PR is from the Run to Feed the Hungry in 2010 at 1:13:50}. 

Week 4:  06.13.11 – 06.19.11

Monday 06.13 ~ Cross train + strength

Cross train ~ 26min stationary bike + 65min elliptical + 25min strength workout {squats with high knees, side lunges, calf raises, mountain climbers, resistance band side steps, monster walk, walking lunges, pushups, donkey kicks, fire hydrants, and misc core work}

Tuesday 06.14 ~ Run 3-5 miles

Woke up feeling sick this morning and decided to only do a 3 mile run.  I was congested and so I took it easy and opted to do run/walk intervals of 4:1 and ended up with negative splits!

Run ~ WU 10min walk {0.51} + run 5k in 36:04 {11:38 avg} + CD 10min walk {0.51}

Wednesday 06.15 ~ Cross train + Muscle Blast class Rest {sick}

After waking up feeling sick on Tuesday I felt progressively more congested on Wednesday so I skipped cross training to rest up for Thursday’s run.

Thursday 06.16 ~ Run 5 miles + Yoga

I skipped yoga because I was still feeling sick and congested.

Run ~ WU 10min walk {0.53} + run 5.0 in 55:46 {11:09 avg} + CD 12min walk {0.60}

Friday 06.17 ~ Zumba + Cross Train + Strength Rest

Decided another day of rest was best after feeling only 80% better on Thursday afternoon and 90% on Friday morning ~ I’d rather be well rested for Saturday’s 6 mile run on rolling hills :)

Saturday 06.18 ~ Run 6 miles

Thankfully by the end of the week I was feeling better.  We got up super early and met up with a few other people at 6am to run around Lake Natoma where there are some rolling hills.  It was a nice change of scenery and a great run :)

Run ~ WU 10min walk {0.59} + run 10k in 1:09:25 {11:12 avg} + CD 20min walk {1.0}

Sunday 06.19 ~ Rest or Walk Golf

Walked 9 holes of golf with the husband, my FIL, my dad & my step-mom

Total Mileage = 18.04

No comments: