Sunday, July 31, 2011

Fall Race Training: Wk2

Another week of Fall Race Training is done! 
9 wks to go till the Urban Cow Half and 18 wks till CIM 

This week was sooo much better than last week --- but with that being said I’m still glad I had a lighter week last week too because I think my body really needed it.  My only regret from last week is that I missed a tempo run.  This week I got back on track and met every single one of my workout goals including an amazing 10 mile run with my husband :)

Its looking like next week will be a lighter week again and I’ll be switching my running days around a bit.  I’ll be running 11 miles next weekend for my long run then the following weekend I’ll be stepping back down to 8 which will be perfect timing since that weekend will be the husbands birthday weekend :)

Wk2:  07.25.11 – 07.31.11

Monday 07.25 ~ Cross Train + Strength

Walk ~ 1.65 in 30:47 with Lucy 

Cross Train ~ 22min stationary bike {3.71 miles} & 23min stair climber {1.11 miles, 53 floors}

Strength ~ 20min

    60 swing squats with 10lb weight
    60 side lunges with 10lb weight, 30 each side
    30 lunges on bench with 15lb barbell, 15 each side
    30 walking lunges with 15lb barbell
    40 resistance band side steps
    40 monster walks
    32 pushups
    40 donkey kicks, 20 each side
    100 russian twists
    39 tricep dips
    30 second wall sit

Tuesday 07.26 ~ Run 8x400 speedwork @ track

Run ~ Speedwork of 8x400 @ 2:24 with 90 second RI

Track Workout:  Wk2 {Fall Race Training}

2.45 / 30:44

2:26, 2:26, 2:20, 2:19, 2:17, 2:21, 2:13, 2:07

WU 15:06 walk/jog {1.04} + CD 27:08 walk/jog {2.21}

Walk ~ 1.62 in 33:56 with Lucy and the husband

Wednesday 07.27 ~ Cross Train + Muscle Blast Class + Strength

Walk ~ 2.07 in 41:53 with Lucy

Skipped my gym workouts and attended the Injury Prevention Clinic held at The Running Zone --- read some of what I learned HERE

Thursday 07.28 ~ Run 5 miles {tempo}

Run ~ 5 tempo miles {1 @ easy pace of 12:10, 3 @ mid tempo pace of 10:50, 1 @ easy pace of 12:10}

Tempo Run:  Wk2 {Fall Race Training}

5.0 / 56:32 / 11:18 avg

11:57, 10:46, 10:46, 10:46, 12:13

WU 10:47 walk/jog {0.70} + CD 20:53 walk/jog {1.39}

Bike ride ~ rode 3.41 in 30:43 while the husband ran

Walk ~ 1.02 in 20:00 with Lucy and the husband

Friday 07.29 ~ Cross Train + Strength

Walk ~ 3.13 in 1:01:14 with Lucy

Cross Train ~ 35min elliptical {2.95 miles} + 35min stair climber {1.99 miles, 95 floors}

Saturday 07.30 ~ Run 10 miles {HMP + 30}

Run ~ 10 miles at HMP+30 {12:08}

Long Run:  Wk2 {Fall Race Training}

10.0 / 1:50:04 / 11:00 avg

11:28, 11:25, 11:30, 11:40, 11:29, 10:48, 9:50, 11:08, 11:05, 9:38

WU 13:15 walk/jog {0.76} + CD 15:57 walk {0.64}

Sunday 07.31 ~ Rest / Walk

Walk ~ 2.26 in 45:57 with Lucy and the husband

Cross Train ~ 65min elliptical {5.22 miles}

Total Miles = 35.94
{Walking the dog = 11.75 + Running = 24.19}
{Not included --- Cycling outdoors = 3.41}

Daily Mile Stats:
Total Time = 12 hrs 45mins
Calories Burned = 5217

Weight Watchers Activity Points Earned = 68

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