Monday, July 11, 2011

Base Building: Week 7

This was a very solid week. I’m continually amazed at how much my running has improved in the last couple of months. I’m excited for my Fall Race Training to get started in just one more week!

Week 7: 07.04.11 – 07.10.11

Monday 07.04 ~ Rest or Walk

Rest; I woke up not feeling very well and slept in later than usual due to staying up late and not sleeping well --- thankfully I felt better as the day progressed and we managed to find a parking spot to watch the local fireworks show instead of walking to/from the local park to see it {where they are let off}

Tuesday 07.05 ~ Run 3-5 miles

Goal = run 3-5 miles, any easy pace

4.5 / 50:19 / 11:11 avg

{11:11 every mile; last 0.50 = 5:53 @ 11:10 avg}

WU 8min walk/jog {0.50} + CD 10min walk {0.53}

Wednesday 07.06 ~ Muscle Blast Class + Cross Train

Cross train

  • 65min elliptical
  • 22min stair climber
  • 50min Muscle Blast Class

Thursday 07.07 ~ Run 5 6 miles

Goal = 6.0 TEMPO miles, 2x easy {12:10} + 3x HMP {11:38} + 1x easy {12:10}

6.0 / 1:11:30 / 11:54 avg

{12:10, 12:10, 11:38, 11:39, 11:38, 12:10}

WU 12:01 walk/jog {0.75} + CD 10min walk {0.46}

Friday 07.08 ~ Cross Train + Strength

Cross train

  • 20min stationary bike
  • 20min strength workout
  • 25min stair climber
  • 30min elliptical

I’ve been reading 365 Days of Awesome for a while now and I’ve always been impressed with the sheer number of tricep dips she can do {as well as pushups and situps --- she calls it the “Suck Less Program”}. So, I decided to try to increase my reps too. I super duper suck at tricep dips AND I have very little upper body strength. In addition to tricep dips I’m going to also increase the number of pushups and crunches I do. Also, I’m gonna track my squats too … and maybe I’ll throw in some planks, we’ll see.

Lets see how this goes …

  • Tricep dips = 35
  • Pushups = 25
  • Crunches = 50
  • Squats = 50 {with barbell weight of 15}
  • Plank{s} = 0

Saturday 07.09 ~ Run 7 miles

Goal = 7.0 miles @ HMP {11:38}

7.0 / 1:18:53 / 11:16 avg

{11:12, 11:10, 10:53, 10:56, 12:10, 11:48, 10:42}

WU 3:37 jog {0.27} + CD 5:26 walk {0.28}

Sunday 07.10 ~ Rest or Walk

Rest with lots of walking at the ocean since we took a little road trip down to the SF area for the day :)

Total Miles = 20.29

Daily Mile Stats:
Total Time = 8hrs, 2mins
Calories Burned = 3922

Weight Watchers Activity Points Earned: 52

1 comment:

giraffy said...

Looks like a super solid week - your running is awesome!!

Go forth and suck less!! :D