Tuesday, August 9, 2011

Fall Race Training: Wk3

This week I switched my workouts all around because the husband and I skipped town on Thursday to go camping at the beach for a few days.  We came home on Saturday evening so we could do our long run on Sunday morning.  Next week we’ll be stepping down the long run mileage {to 8 miles} but stepping up the tempo mileage {to 8 miles} so I’ve got two 8 miler’s this week! 

8 wks till Urban Cow Half and 17 wks to CIM 

Wk3:  08.01.11 – 08.07.11

Monday 08.01 ~ 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:  Wk3 {Fall Race Training}

5.01 / 54:57 / 10:58 avg

11:08, 10:52, 10:42, 10:38, 11:24

WU 12:30 {0.80} + CD 12:42 {0.75}

Walk ~ 1.62 in 33:42 with Lucy

Core + Glute Exercises ~ 35min

  • 3x60sec plank {on knees}
  • 3x60sec side plank {on knees}, each side
  • 3x60sec pelvic bridge
  • 3x10 chair squats
  • 3x10 clam shells, each leg
  • 3x10 door knob assisted deep squats

Tuesday 08.02 ~ Cross Train + Strength

Cross Train

  • 35min stationary bike {6.10 miles}
  • 25min stair climber {1.62 miles; 77 floors}
  • 40min elliptical {3.14 miles}

Walk ~ 2.05 in 40:00 with Lucy

I’m going to start a new strength training program next week … I’ll talk about it more later.

Wednesday 08.03 ~ Run 6x800 speedwork @ track

Run ~ Speedwork of 6x800 @ 4:43 with 90 second RI

Track Workout:  Wk3 {Fall Race Training}

3.33 / 36:50

4:44, 4:35, 4:37, 4:36, 4:42, 4:27

WU 15:16 walk/jog {1.10} + CD 11:44 jog {1.07}

Walk ~ 1.64 in 30:39 with Lucy

Thursday 08.04 ~ Cross Train or Rest

Rest / Travel / Walk on the beach

Friday 08.05 ~ Walk/Rest

Rest / Morning walk + lots of walking on the beach + long afternoon walk on the beach

Saturday 08.06 ~ Walk/Rest

Rest / Walk on the Beach / Travel

Sunday 08.07 ~ Run 11 miles {HMP+20 = 11:58}

Run ~ 11 miles at HMP+20 {11:38}

Long Run:  Wk3 {Fall Race Training}

11.0 / 2:03:19 / 11:12 avg

11:11, 11:09, 11:11, 11:22, 11:05, 10:55, 11:07, 11:17, 11:42, 11:32, 10:42

WU 10:01 walk {0.53} + CD 11:00 walk {0.49}

Total Miles = 29.39
{Walking the dog = 5.31 + Running = 24.08}
{Not included --- any of the walking for the three days we were camping at the beach}

Daily Mile Stats:
Total Time = 8hrs 49mins
Calories Burned = 3769

Weight Watchers Activity Points Earned = 53

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