Tuesday, September 6, 2011

Fall Race Training: Wk7

Only 4 weeks left until the Urban Cow Half marathon!  This week I ran a 5k race where I finished sub-30 for a new PR and first in my age group!  I’ve got another race scheduled for this weekend but I’ll be taking it easy and treating it like a long training run.  

Thank you to everyone for your well wishes before my 5k race and for the congratulations on my race recap post. 

Wk7:  08.29.11 – 09.04.11

Monday 08.29 ~ Rest

Walk

  • 1.42 / 30:58 with Lucy 

Tuesday 08.30 ~ Run 6x800 speedwork @ track

Run ~ 6x800 @ 4:43 with 90sec RI

Track Workout:  Wk7 {Fall Race Training}

  • Overall:  3.19 / 36:20
  • Splits:  4:45, 4:25, 4:15, 4:20, 4:37, 4:32
  • Warm-up:  1.10 / 14:04 {walk/jog intervals}
  • Cool down:  0.52 / 9:52 {walk}

Walk

  • 2.38 / 48:20 with Lucy

Wednesday 08.31 ~ NROLFW + cardio

Cardio

  • Elliptical:  40min / 3.45 miles

NROLFW Stage 1 – 4A {18min}

  • squats = 2x20 {body weight only}
  • pushups = 2x12
  • seated row = 2x12 {40lbs}
  • step ups = 3x12 {body weight only}
  • prone jackknife = 2x10

Walk

  • 1.10 / 22:58 with Lucy

Thursday 09.01 ~ Run 5 tempo miles

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

Tempo Run:  Wk7 {Fall Race Training}

  • Overall:  5.0 / 52:48 / 10:33 avg
  • Splits:  11:05, 10:00, 9:58, 9:56, 11:46
  • Warm-up:  1.05 / 15:11
  • Cool down:  0.40 / 8:37

Friday 09.02 ~ NROLFW + cardio

Cardio

  • Elliptical:  20min / 1.58 miles
  • Stationary bike:  30min / 5.52 miles

NROLFW Stage 1 = 4B {16min}

  • deadlifts = 2x12 {20lb barbell}
  • dumbbell shoulder press = 2x12 {8lbs dumbbells}
  • wide grip lat pulldown = 2x12 {50lbs}
  • lunges = 2x12, each leg {12lb dumbbells}
  • swiss ball crunches = 2x15

Core + Glute Exercises {31min}

  • 4x30sec plank
  • 3x60sec pelvic bridge
  • 3x10 chair squats
  • 3x10 clam shells, each leg
  • 3x10 door knob assisted deep squat

Walk

  • 2.33 / 48:17 with Lucy

Saturday ~ Run 5k race

Run ~ 5k race

Race Recap:  Elk Grove Fun Run #3 + a NEW 5k PR

  • Overall {Garmin}:  3.12 / 27:48 / 8:53 pace
  • Splits:  8:49, 8:55, 9:07, last 0.10 = 0:55 {7:27 pace}
  • Official Results:  3.10 / 27:49 / 8:58 pace {35/146 finishers; 1st in age group 30-34}
  • Warm-up:  1.11 / 21:09
  • Cool down:  1.11 / 22:27

Walk

  • 1.58 / 32:02 with Lucy

Sunday ~ Cardio RUN

Run ~ unplanned, 7 miles

Long Run:  Wk7 {Fall Race Training}

  • Overall:  7.0 / 1:18:59 / 11:17 avg
  • Splits:  11:35, 10:56, 10:52, 11:28, 11:12, 11:40, 11:13
  • Warm-up:  1.30 / 23:07
  • Cool down:  0.89 / 17:54

 

Total Miles = 34.60
{Walking the dog = 8.81 + Running = 25.79 }

Daily Mile Stats:
Total Time = 11hrs, 6mins
Calories Burned = 4202

Weight Watchers Activity Points Earned = 55

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