Tuesday, September 27, 2011

Fall Race Training: Wk10

Hmph.  What a week.  I only made it to the gym one day due to a mid-week migraine and traveling on Friday and I skipped my tempo run due to my quad/IT band/groin issue on my right leg that is still lingering.  I ended up running a spontaneous race on Saturday in my hometown and wound up with a new 10k PR so at least the week ended on a high note. 

Less than one week till half marathon day!

Wk10:  09.19.11 – 09.25.11

Monday 09.19 ~ Cardio @ gym + walk

Cardio

  • Stationary Bike:  32min / 5.96 miles
  • Elliptical:  35min / 3.06 mile

Core + Glute Exercises {41min}

  • 3x30sec plank
  • 3x60sec pelvic bridge
  • 3x10 lateral leg lift, each side
  • 3x10 clam shells, each side
  • 3x10 door knob assisted deep squats
  • 3x12 side steps with resistance band, each leg
  • 3x30 monster walks

Walk

  • 2.03 / 39:00 with Lucy & the husband

Tuesday 09.20 ~ Run 5x1200 speed work

Run ~ 5x1200 @ 7:25 with 400 RI

Speed Work:  Wk10 {Fall Race Training}

  • Overall:  5.0 / 56:50
  • Splits:  6:59, 6:47, 6:46, 7:06, 7:02
  • Warm-up:  1.0 / 14:09
  • Cool down:  0.40 / 8:00

Wednesday 09.21 ~ Cardio @ gym + walk REST

I was struck with a migraine on Tuesday evening.  I was feeling better in the afternoon and contemplated going to the gym but decided rest was probably best.  Lucy has a strange limp in one of her back legs so she is on rest from walking until it is better. 

Thursday 09.22 ~ Run 8 tempo miles REST

I skipped my tempo run.  My right leg is really bothering me.  It manifests differently daily --- some days it hurts in my groin muscles, some days in my IT band, some days in my piriformis, some days in my hamstring.  Its very strange.  I’m beginning to get worried that this is going to continue to linger and with my half marathon only 1.5 weeks away I decided it was well past time for me to take a break and see if I can get past this. 

Friday 09.23 ~ Cardio @ gym + walk REST

More rest.  Spent the morning packing and traveling, the afternoon on the lake, the evening relaxing in the hot tub.

Saturday 09.24 ~ Run 10 miles

Run ~ spontaneous 10k + 4 miles pre-race

Race Recap:  The Salmon Run 10k {09.24.11} + a NEW 10k PR + a 4 mile pre-race run [Long Run:  Wk10 {Fall Race Training}]

  • Warm-up:  0.54 / 10:01
  • Cool down:  0.40 / 13:29

Pre-race 4 miler

  • Overall:  4.01 / 45:11 / 11:15 avg
  • Splits:  11:03, 11:18, 11:08, 11:27,

Salmon Run 10k

  • Overall:  6.17 / 1:04:19 / 10:25 avg
  • Splits:  10:08, 10:17, 10:45, 10:30, 10:25, 10:26, 0.17 = 1:44 {10:02 pace}

Sunday 09.24 ~ Rest/Walk REST

Rest.  Spent the morning and afternoon with my mom then traveled home and unpacked, did laundry, grocery shopped, etc.

Total Miles = 19.55

  • Running = 17.52
  • Walking the dog = 2.03

Daily Mile Stats:
Total Time = 5hrs, 59mins 
Calories Burned = 2582

Weight Watchers Activity Points Earned = 37

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