Monday, August 22, 2011

Fall Race Training: Wk5

My shin continued to be bothersome this week and then I finally got my new replacement shoes on Thursday afternoon which I broke in during my 12 mile long run on Saturday.  Unfortunately I missed a couple of days at the gym due to a migraine and I skipped two days of core + glute exercises.  However, I did nail all my runs despite my lingering shin irritation!

Wk5:  08.15.11 – 08.21.11

Monday 08.15 ~ NROLFW*, Stage 1 - A2 + cardio

Cross Train

  • Elliptical Intervals:  65min {5.59 miles}

NROLFW, Stage 1 – A2 {20min}

  • squats = 2x15 {20lbs on barbell}
  • pushups = 2x12
  • seated row = 2x15 @ 30lbs
  • step-ups = 2x15 each leg with 2 10lb dumbbells
  • prone jackknife = 1x8 + 1x10

Walk

  • 1.61 in 32:33 with Lucy and the husband

Core + Glute Exercises {35min}

  • 3x30sec plank
  • 3x30sec side plank, each side
  • 3x60sec pelvic bridge
  • 3x10 chair squats
  • 3x10 clam shells, each leg
  • 3x10 door knob assisted deep squats

Tuesday 08.16 ~ Run 8x400 speedwork @ track

Run ~ 8x400 speedwork @ 2:24 with 90sec RI

Track Workout:  Wk5 {Fall Race Training}

  • Overall:  2.41 / 31:46
  • Splits:  2:22, 2:19, 2:17, 2:14, 2:13, 2:08, 2:19, 2:06
  • Warm-up:  1.0 / 13:47
  • Cool down:  1.08 / 15:44

Walk

  • 2.05 in 39:18 with Lucy

Wednesday 08.17 ~ NROLFW*, Stage 1 - B2 + cardio REST

REST --- woke up with migraine

Thursday 08.18 ~ Run 5 miles {tempo}

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

Tempo Run:  Wk5 {Fall Race Training}

  • Overall:  5.0 / 53:47 / 10:45 avg
  • Splits:  11:07, 10:38, 10:34, 10:24, 11:01
  • Warm-up:  1.0 / 14:31
  • Cool down:  0.17 / 3:10 {plus walk with Lucy}

Walk

  • 1.60 / 32:03 with Lucy

Friday 08.19 ~ NROLFW*, Stage 1 - B2 + cardio

REST --- the migraine returned Thursday afternoon and I woke up feeling the residue effects.  Plus, the left shin was achy --- better to rest up for Saturday’s 12 miler and hope all goes well.  I received my new shoes on Thursday evening so *fingers crossed* that the shin feels better ASAP.

Saturday 08.20 ~ Run 12 miles {HMP+30}

Run ~ 12 miles @ HMP+30 {12:08}

Long Run:  Wk5 {Fall Race Training}

  • Overall:  12.27 / 2:25:10 / 11:50 avg
  • Splits:  12:20, 11:02, 12:17m 12:07, 11:59, 12:37, 12:01, 11:53, 12:34, 11:18, 10:55, 11:19, last 0.27 = 2:42 {10:08 pace}
  • Warm-up:  1.0 / 17:56
  • Cool down:  0.64 / 12:45

Sunday 08.21 ~ Rest

Rest

 

Total Miles = 29.83
{Walking the dog = 5.26 + Running = 24.57}

Daily Mile Stats:
Total Time = 8hrs; 53mins
Calories Burned = 3710

Weight Watchers Activity Points Earned = 52

2 comments:

giraffy said...

Awesome running week! Hope the new shoes improve the shin!

Maureen said...

Nice miles this week! I've been incorporating some of the exercizes from New Rules into my routine. I would have never had the guts to use the squat rack at the gym had I not read that book ;).