Tuesday, September 13, 2011

Fall Race Training: Wk8

I’m still experiencing some tightness in my right quad/groin so I skipped all cross training and strength workouts this week.  Some days it was worse than others.  By the end of the week it was feeling marginally better and I had some relief from the “dead leg” feeling.  Then I ran a 10 mile race.  It didn’t bother me before or during the race but my right hip tightened up and IT band & piriformis were bothering me the rest of the day.  Thankfully my left shin is feeling a lot better, about 90%, and also didn’t bother me during my 10 mile race.  Now that the groin muscle is not so tight and my range of motion is no longer affected I can focus on more stretching and relieving my piriformis and IT band.  I’m hopeful that I will be feeling better in time for my planned 16 miler this weekend.  Only three more weeks until the Urban Cow Half marathon :)

Wk8:  09.05.11 – 09.11.11

Monday 09.05 ~ Rest Bike Ride

Bike Ride
Bike Riding Around Town

  • 10.22 miles / 1:10:49 / 8.7 mph average speed

Core + Glute Exercises {35min}

  • planks {1 each at 30sec, 35sec, 40sec}
  • 3x60sec pelvic bridge
  • 3x10 chair squats
  • 3x10 clam shells, each leg
  • 3x10 door knob assisted deep squat
  • 3x10 side lunges, each leg

Walk

  • 1.60 / 32:33 with Lucy and Odie {my MIL’s dog that we are dog sitting} and the husband

Tuesday 09.06 ~ Run 3x1600 speed work @ track

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

Speed Workout – Mile Repeats:  Wk8 {Fall Race Training}

  • Overall:  3.50 / 40:11
  • Splits:  10:33, 10:31, 10:17
  • Warm-up:  1.0 / 15:33
  • Cool down:  0.30 / 5:44

Wednesday 09.07 ~ NROLFW + cardio REST

Rest

Thursday 09.08 ~ 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:  Wk8 {Fall Race Training}

  • Overall:  5.0 / 54:36 / 10:55
  • Splits:  11:12, 10:50, 10:50, 10:39, 11:04
  • Warm-up:  1.03 / 16:01
  • Cool down:  0.50 / 10:10

Friday 09.09 ~ NROLFW + cardio Walk/Rest

Walk

  • 1.64 / 35:01 with Lucy

Core + Glute Exercises {24min}

  • 3x35sec plank
  • 3x60sec pelvic bridge
  • 3x10 clam shells, each leg
  • 3x12 pushups

Bike Ride

  • 5.40 miles / 44:52 / 7.2 mph average speed

Saturday 09.10 ~ Cardio or Rest

Walk

  • 2.04 / 40:36 with Lucy and the husband :)

Sunday 09.11 ~ Run 10 mile race

Run ~ 10 mile race

Race Recap:  Buffalo Stampede & Migration 10 Mile Race {09.11.11}

  • Overall {Garmin}:  10.13 / 1:51:01 / 10:57 avg
  • Splits:  11:28, 11:31, 11:27, 11:32, 11:24, 10:57, 10:39, 10:30, 10:29, 9:57, last 0.13 = 1:02 {7:49 pace}
  • Official Results = 10.0 / 1:50:59.8 {91st overall in the “Migration” and 15th in my age group}
  • Warm-up:  0.86 / 11:52

Walk

  • 1.62 / 33:44 with Lucy

 

Total Miles = 29.22

  • Running = 22.32
  • Walking the dog = 6.90
  • Bike Riding = 15.62

Daily Mile Stats:
Total Time = 9hrs, 42min
Calories Burned = 3414

Weight Watchers Activity Points Earned = 53

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