Tuesday, July 19, 2011

Base Building: Week 8

Another solid week of workouts.  Next week starts Fall Race Training!  I wish I would have gotten one more “Suck Less” workout this week … but that’s okay.  I made some progress on the tricep dips though and that’s exciting :)

Week 8:  07.11.11 – 07.17.11

Monday 07.11 ~ Cross Train + Strength

Cross Train

  • 35min stair climber
  • 35min elliptical

Strength + “Suck Less” – 10min

  • Tricep dips = 46
  • Pushups = 30
  • Crunches = 50
  • Squats = 30
  • Plank{s} = 0

Tuesday 07.12 ~Run 3-5 miles {repeats}

Goal = 3-5 miles --- ladder workout {400, 800, 1200, 1600, 1200, 800, 400 + 400 RI between repeats}

5.78 / 1:05:22 / 11:19 avg

  • 400 = 2:14 {goal 2:24}
  • 800 = 4:38 {goal 4:43}
  • 1200 = 7:09 {goal 7:25}
  • 1600 = 9:39 {goal 10:02}
  • 1200 = 7:09 {goal 7:25}
  • 800 = 4:41 {goal 4:43}
  • 400 = 2:05 {goal 2:24}

WU 16:09 walk/jog {1.13}+ CD 9:53 walk {0.53}

Wednesday 07.13 ~ Cross Train + Muscle Blast Class

Cross Train

  • 30min elliptical
  • 30min stair climber

“Suck Less”

  • tricep dips = 68 + 26 during Muscle Blast Class {total = 94}
  • pushups = 45
  • squats & crunches during Muscle Blast Class = impossible to keep count :)
  • plank{s} = 0 {side planks during Muscle Blast class = 4}

Muscle Blast Class – 50min

Thursday 07.14 ~Run 5 miles {tempo}

Goal = 5 miles --- 1 @ easy pace, 3 @ mid tempo pace {10:50}, 1 @ easy pace

5.0 / 54:22 / 10:52

11:08, 10:44, 10:46, 10:38, 11:02

WU 11:08 walk/jog {0.70} + CD 10:01 walk {0.55}

“Suck Less”

  • planks = 3x10 second on elbow with 10 second rest between + 3x10 second wide in pushup position with 10 second rest between

Friday 07.15 ~ Cross Train + Strength REST

Rest ~ My sciatica was bothering me so I decided to take an extra rest day

Saturday 07.16 ~ Rest

Rest

Sunday 07.17 ~ Run 8 miles @ HMP

Goal = 8 miles @ HMP {11:38}

8.0 / 1:30:51 / 11:21

This was a good run.  I felt good overall.  The weather was near perfect {cloudy, upper 60’s, slight breeze --- a little muggy though}.  I wore my Camelpak with a mix of water and Powerade Zero {for some electrolytes --- Powerade Zero does not have any calories though}.  I ate some Powerbar Energy Blast Chews at mile 4 {around 45min into the run} but I’ve decided I would rather stick to Powerbar Gels instead of the chews in the future.  My shins did not bother me at all  but by mile 6 my sciatica started to bother me and my hips tightened up so I walked for 1 minute at the beginning of mile 7 & 8. 

  • 11:35 <--- nice & easy to get started, right on pace :)
  • 11:23
  • 11:26
  • 11:10 <--- excited to be half done!
  • 11:46 <--- ate Powerbar Energy Blast Chews, had to slow down to chew them up & get them down
  • 11:30
  • 11:34
  • 10:25 <--- kick to the finish, best pace in the low 8’s

"I would rather kick my goal's butt than adjust my goal and just squeak it in"

WU 10:02 walk {0.53} + CD 12:48 walk {0.55}

Spent the rest of the afternoon walking all over the California State Fair :)

Total Miles = 22.77

Daily Mile Stats:
Total Time = 8hrs, 3mins
Calories Burned = 3756

Weight Watchers Activity Points Earned:  52

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