Wednesday, June 29, 2011

Base Building: Week 5

This week I decided it would be a good idea to to a 1 mile time trail.  So on Tuesday morning we headed to a local junior high track and after a warm-up, strides & plyo’s we each did a 1 mile time trail {me, the husband & the SIL} and then proceeded to also do a 4x400 interval session with a 400 rest in-between each set.  I was surprised by my mile time {9:15} and my goal is to do it again before our half marathon in early October to see if I can improve it during the summer with formal speed sessions at the track each week. 

I also ran a 10k race on Saturday and finished with a new PR :)

Week 5:  06.20.11 – 06.26.11

Monday 06.20 ~ Cross train + strength

Cross train ~ 40min strength workout + 35min elliptical

Tuesday 06.21 ~ Run 3-5 miles {including 1 mile time trial}

Run ~ WU 12min 0.75 {walk 0.50, jog 0.25 with strides} + run 3.0 {1 mile time trial = 9:15, 4x400 with 400 walking rest in between = 2:24, 2:19, 2:18, 2:03} + CD 14:37 1.0 {jog 0.50, walk 0.50}

Wednesday 06.22 ~ Muscle Blast Class + cross train

Cross train ~ 65min elliptical + misc core work + 50min Muscle Blast Class

Thursday 06.23 ~ Run 5 miles + yoga

Run ~ WU 10min 0.50 walk + run 5.0 {55:54, 11:11 avg} + CD 10min 0.51 walk

Friday 06.24 ~ Zumba + cross train + strength

Cross train ~ 25min strength workout + 65min elliptical

Saturday 06.25 ~ Run 10k race

Run 4 Independence 10k race + NEW 10k PR {Garmin Results:  6.26 / 1:09:40 / 11:08 avg}

Warm-up walk {and some jogging} to race:  1.83 {32:54}

Walk home from race:  1.69 {32:39}

Sunday 06.26 ~ Cross train or rest

Rest ~ I stayed home to clean the house while the husband helped his the FIL scrap off the SIL’s popcorn ceiling and re-texture it

Total Mileage = 20.54

I’ve got a couple more weeks of base training before my 20-week marathon training {and half marathon} training starts :)

1 comment:

Rebecca said...

I really need to get back into running! I haven't really ran much since I got out of basic training, but I absolutely loved it when I did it. Keep up the good work!