Monday, July 25, 2011

Fall Race Training: Wk1

The first week of Fall Race Training is done! 

I had an emotional week and ended up skipping a lot of my planned workouts including all my cross training workouts.  I have been having some groin muscle pain on my right leg {also the leg that is affected by my sciatica} that it was always aggravated by the elliptical so taking this week off from cross training was probably best anyways.  I was able to do two “Suck Less” workouts {I thought I loathed tricep dips … that was until I started attempting to do more pushups too.  Boo pushups.} 

I also ended up having a little too much fun at my nephews wedding on Saturday night and paid for all day Sunday which means I never did my tempo run.  I’m more than a little upset about this but there is nothing I can do about it now except look forward and not worry about one skipped 3 mile run. 

Wk1:  07.18.11 – 07.24.11

Monday 07.18 ~ Cross Train + Strength & “Suck Less”

I woke up feeling exactly like I ate way too much greasy deep fried food at the fair and my stomach revolted against me for the majority of the day therefore I skipped my cross training at the gym and did some “Suck Less” in the afternoon when I started to feel better.

“Suck Less” {13:30min}

  • Tricep dips = 60
  • Pushups = 40
  • Planks = 3x20 seconds
  • Crunches = 50 {+50 Russian Twists}

Tuesday 07.19 ~ Run 3x1600 {speedwork @ track}

Run = Speedwork of 3x1600 @ 10:02 with 400 RI
Track Workout:  Wk1 {Fall Race Training}

3.83 / 43:04 / 11:15 avg

  • 9:45 {400 RI @ 4:24}
  • 9:33 {400 RI @ 4:46}
  • 9:25 {400 RI @ 5:09}

WU 22:35 walk/jog {1.50} + CD 9:30 walk {0.51}

Wednesday 07.20 ~ Cross Train + Muscle Blast Class & “Suck Less”

“Suck Less” + some extra {25min}

  • Crunches = 200
  • Russian Twists = 100
  • Bicycle Crunches = 50
  • Planks = 3x20 seconds each
  • Tricep dips = 78
  • Pushups = 45
  • Squats = 100
  • Lunges = 70
  • Lying side leg lifts = 40

Thursday 07.21 ~ Run 3 miles {tempo} Long Run 10 miles {easy pace}

Run = 10 miles @ easy pace {12:10}
Long Run:  Wk1 {Fall Race Training}

10.0 / 1:51:59 / 11:12 avg

  • 11:25
  • 11:37
  • 11:39
  • 11:24
  • 11:04
  • 10:47
  • 11:18
  • 11:07
  • 11:16
  • 10:18

WU 10:00 walk/jog {0.67} + CD 15:11 walk {0.77}

Friday 07.22 ~ Cross Train + Strength & “Suck Less” Rest

 I skipped all my cross training workout this week.  FAIL.

Saturday 07.23 ~ REST

Rest, my nephew got married!!!

Sunday 07.24 ~ Long Run 10 miles {easy pace} Run 3 miles {tempo}

Someone had a little too much to drink at the wedding and spend all day Sunday paying for it :(

Total Miles = 17.28

Daily Mile Stats:
Total Time = 4:10
Calories Burned = 1822

Weight Watchers Activity Points Earned = 31

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