Tuesday, August 30, 2011

Fall Race Training: Wk6

This was a great training week.  I had a rough night at the track on Tuesday but a great tempo run on Thursday where I ran my fastest time for a 5k distance ever!  My 14 mile long run was great and I finished strong with a kick to the finish.  My shin progressively got better all week and I’m starting to notice some muscle definition returning to my arms from the NROLFW workouts.  The Core + Glute exercises continue to prove effective since I have not had any piriformis pain since I started doing them. 

This week is a step back week and I’m looking forward to a 5k race on Saturday where I hope to set a new PR.

Wk6:  08.22.11 – 08.28.11

Monday 08.22 ~ NROLFW + cardio

Cross Train

  • Elliptical:  15min {1.18 miles} + 35min {2.75 miles}
  • Stationary Bike:  32min {6.07 miles}

NROLFW, Stage 1 – B2 {22min}

  • Deadlifts = 3x15 {30lbs}
  • Dumbbell shoulder press = 2x15 {2x8lbs}
  • Wide grip lat pulldown = 2x14 {40lbs}
  • Lunges = 2x16 {2x12lbs}
  • Swiss ball crunches = 2x15

Walk with Lucy 

  • 2.06 / 40:58

Core Exercises {15:00}

  • 3x30sec plank
  • 3x20sec side plank, each side
  • 3x60sec pelvic bridge

Glute Exercises {17:00}

  • 3x10 chair squats
  • 3x10 clam shells, each leg
  • 3x10 door knob assisted deep squat

Tuesday 08.23 ~ Run 4x1200 speedwork @ track

Run ~ 4x1200 @ 7:25 with 400 RI

Track Workout:  Wk6 {Fall Race Training}

*I passed the 100 mile mark for the month during this workout --- my highest mileage month EVER :)

  • Overall:  3.84 / 44:29
  • Splits:  7:06 {9:28 pace}, 7:02 {9:25 pace}, 7:24 {9:54 pace}, 7:18 {9:44 pace}
  • Warm-up:  1.07 / 15:20
  • Cool down:  1.33 / 26:23

Wednesday 08.24 ~ NROLFW + cardio

Cross Train

  • Elliptical:  15min {1.19 miles} + 25min {2.0 miles}
  • Stationary Bike:  24min {4.27 miles}

NROLFW, Stage 1 – A3 {19min}

  • squats = 2x12 {20lbs on barbell}
  • pushups = 2x12
  • seated row = 2x12 @ 40lbs
  • step-ups = 2x1 each leg with 2 10lb dumbbells
  • prone jackknife = 2x10

Walk with Lucy 

  • 2.07 / 42:17

Thursday 08.25 ~ Run 3 tempo miles

Run ~ 3 tempo miles
1 @ easy pace {12:10} + 2 @ short tempo pace {10:35}

Tempo Run:  Wk6 {Fall Race Training}

Also known as my fastest 5k time EVER

  • Overall:  3.10 / 30:25 / 9:48 avg
  • Splits:  10:31, 9:39, 9:26, last 0.10 = 0:47 {7:53 pace}
  • Warm-up:  1.03 / 15:58
  • Cool down:  1.06 / 20:53

Core + Glute Exercises {40min}

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

Friday 08.26 ~ NROLFW + cardio

Cross Train

  • Elliptical:  15min {1.20 miles} + 35min {2.97 miles}

NROLFW, Stage 1 – B3 {18min}

  • Deadlifts = 2x12 w/30lb dumbbells
  • Dumbbell shoulder press = 2x12 w/8lb dumbbells
  • Wide grip lat pulldown = 2x12 w/50lbs
  • Lunges = 2x20 w/15lb dumbbells
  • Swiss ball crunches = 2x15

Saturday 08.27 ~ REST

Walk

  • 5.05 in 1:42:46 with Lucy

Sunday 08.28 ~ Run 14 miles {HMP+30}

Run ~ 14 miles @ HMP+30 {12:08}

Long Run:  Wk6 {Fall Race Training}

  • Overall:  14.0 / 2:39:31 / 11:23 avg
  • Splits:  11:46, 11:39, 11:39, 11:37, 11:36, 11:30, 11:24, 11:28, 11:23, 11:19, 11:14, 11:26, 11:50, 9:34
  • Warm-up:  1.08 / 19:15
  • Cool down:  1.32 / 25:03

 

Total Miles = 37.01
{Walking the dog = 9.18 + Running = 27.83}

Daily Mile Stats:
Total Time = 13hrs, 50mins
Calories Burned = 5501

Weight Watchers Activity Points Earned = 72

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