Wednesday, August 17, 2011

Fall Race Training: Wk4

On last Wednesday I started getting a new and unusual ache and soreness in my left shin so I opted to skip my cross training and strength workout on Friday for an extra rest day.  The shin was very bothersome on my long run on Sunday.

I’m enjoying the “NROLFW” Workout Program so far.  I think I’ll enjoy it more once I get into more sets --- so far 2 sets is the max in every workout I’ve done.  The prone jackknifes are seriously hard!  My core was sore all week. 

I was also able to do my core + glute exercises twice this week and I want to report that my piriformis has been hardly noticeable most days.  I also spent a lot of time stretching, Foam Rolling, and using The Stick and my trusty tennis ball.  Watching TV is a great time to roll/stretch :)

Due to my shin I was thankful for a step down week.  Now if only this new weird ache will go away.

Wk4:  08.08.11 – 08.14.11

Monday 08.08 ~ NROLFW*, Stage 1 - A1 + cardio

Cross Train

  • Warm-up:  10min stationary bike {1.70 miles}
  • Elliptical HIIT workout:  5min warm-up, 30min intervals @ 1min hard, 2min recovery, 5min cool down

NROLFW,  Stage1 – A1 {25min}

  • Squats = 2x15 {1st set 10lbs, 2nd set 20lbs}
  • Pushups = 2x10
  • Seated row = 2x15 {1st set 20lbs, 2nd set 30lbs}
  • Step ups = 2x15 {1st set 2x5lbs, 2nd set 2x10lbs}
  • Prone jackknife = 1x10 + 1x8

Walk

  • 2.03 in 38:46 with Lucy 

Tuesday 08.09 ~ Run 3x1600 speedwork @ track

Run ~ 3x1600 speedwork @ 10:02 with 400 RI

Track Workout:  Wk 4 {Fall Race Training}

  • Overall:  4.25 / 51:16
  • Splits:  9:47, 9:42, 9:50
  • Warm-up:  1.67 in 21:46
  • Cool Down:  1.0 in 14:08

Wednesday 08.10 ~ NROLFW*, Stage 1 - B1 + cardio

Cross Train

  • Warm-up:  10min elliptical {0.75 mile}
  • Interval workout #1:  stair climber, 25min {1.43 miles, 69 floors}
  • Interval workout #2:  elliptical, 25min {2.14 miles}

NROFLW, Stage 1 – B1 {20min}

  • Deadlifts = 2x15 {20lbs}
  • Dumbbell shoulder press = 2x15 {2x8lbs}
  • Wide grip lat pulldown  = 2x15 {1st set 30lbs, 2nd set 40lbs}
  • Lunges = 2x16 {2x12.5lbs}
  • Swiss ball Crunches = 2x10

Core + Glute Exercises {39min}

  • 3x30sec planks
  • 3x30sec side planks, each side
  • 3x60sec pelvic bridge
  • 3x10 clam shells, each side
  • 3x10 chair squats
  • 3x10 door know assisted deep squats

Walk

  • 1.62 in 32:25 with Lucy

Thursday 08.11 ~ Run 8 miles {tempo}

Run ~ 8 tempo miles
2 @ easy {12:10} + 5 @ long tempo {11:05} + 1 @ easy {12:10}

Tempo Run:  Wk4 {Fall Race Training}

  • Overall:  8.0 / 1:28:30 / 11:04
  • Splits:  11:34, 11:23, 10:59, 11:02, 10:59, 10:51, 10:17, 11:22
  • Warm-up:  0.57 in 10:00
  • Cool down:  0.75 in 23:52

Walk

  • 1.61 in 32:09 with Lucy & my dad :)

Friday 08.12 ~ NROLFW*, Stage 1 - A2 + cardio REST

Core + Glute Exercises {36min}

  • 3x30sec planks
  • 3x30sec side planks, each side
  • 3x60sec pelvic bridge
  • 3x10 clam shells, each side
  • 3x10 chair squats
  • 3x10 door know assisted deep squats
  • 3x10 side lunge, each side

Saturday 08.13 ~ REST

Rest

Sunday 08.14 ~ Run 8 miles {HMP+20}

Run ~ 8 miles @ HMP+20 {11:58}

Long Run:  Wk4 {Fall Race Training}

  • Overall:  8.0 / 1:30:14 / 11:16
  • Splits:  11:38, 11:36, 11:35, 11:25, 11:21, 11:30, 11:22, 9:45
  • Warm-up:  1.0 / 17:07
  • Cool down:  1.02 / 18:37

Walk

  • 1.0 in 18:56 with Lucy & the husband post long run

 

Total Miles = 32.52
{Walking the dog = 6.26 + Running = 26.26}

Daily Mile Stats:
Total Time = 11hrs 28mins
Calories Burned = 4239

Weight Watchers Activity Points Earned = 60

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