Monday, September 19, 2011

Fall Race Training: Wk9

Only two weeks until half marathon race day! 

We’ve added an additional half marathon to our fall race schedule and although we’ve been planning on running a 20 mile race we have not yet registered or officially decided if we want to run it or not.  We’ve got some time before the entrance price goes up so we are going to wait to make a final decision.

Our long run this week was originally suppose to be 14 miles but with the addition of another race to our already jam packed race schedule we needed to make a few changes to our training plan.  So, we ran 16 miles instead.

I continued to have some groin/quad issue on my right leg that manifested itself into ITBS after our long run.  At least now I know where the real issue is so I can better focus on it and getting relief.  I have found several hot spots on the Foam Roller over the past few days and its slowly getting better day by day.  Our long run was hilly and hard --- my legs felt beat up afterward and are still sore!  This week is a step back week … then the race is the following week :)

Wk 9:  09.12.11 – 09.18.11

Monday 09.12 ~ Rest/Walk

Walk

  • 2.40 / 46:32 with Lucy 

Tuesday 09.13 ~ Run 10x400 speed work @ track

Run ~ 10x400 @ 2:24 with 90sec RI

Track Workout:  Wk9 {Fall Race Training}

  • Overall:  3.34 / 38:22
  • Splits:  2:25, 2:19, 2:18, 2:21, 2:19, 2:18, 2:22, 2:20, 2:13, 2:04
  • Warm-up:  0.93 / 15:49
  • Cool down:  0.50 / 10:00

Walk

  • 1.63 / 33:48 with Lucy

Wednesday 09.14 ~ Cardio + upper body/core strength

Cardio

  • Stationary Bike:  32min / 5.70 miles
  • Elliptical:  35min / 2.67 miles

Strength {30min}

  • 3x10 pushups on knees
  • 3x35secon plank
  • 3x60sec pelvic bridge
  • 3x20 russian twists
  • 3x10 pushups on bench
  • 3x10 seated row @ 40lbs
  • 3x15 crunch on swiss ball

Walk

  • 1.40 / 30:42 with Lucy

Thursday 09.15 ~ Racing with Babes 2nd Annual Rock Your Socks Virtual 5k {Run 3.1 miles @ short tempo pace}

Run ~ 3 miles 5k @ mid tempo pace 10:35

Tempo Run:  Wk9 {Fall Race Training} – Racing with Babes 2nd Annual Rock Your Socks Virtual 5k/10k Race

  • Overall:  3.10 / 31:41 / 10:12 avg
  • Splits:  10:32, 10:22, 9:49, last 0.10 = 0:56 {9:11 pace}
  • Warm-up:  0.65 / 10:01
  • Cool down:  0.49 / 10:01

Friday 09.16 ~ Cardio + upper body/core strength Rest/Walk

Walk

  • 2.08 / 41:27 with Lucy

Saturday 09.17 ~ Run 16 miles

Run ~ 16 miles

Long Run:  Wk9 {Fall Race Training}

  • Overall:  16.0 / 2:59:42 / 11:13 avg
  • Splits:  11:33, 11:48, 10:53, 11:06, 11:04, 10:43, 11:30, 11:27, 11:34, 11:44, 10:56, 11:10, 11:09, 11:03, 11:29, 10:23
  • Warm-up:  1.0 / 13:44
  • Cool down:  0.84 / 15:46

Walk

  • 1.35 in 30:01 with Lucy & the husband

Sunday 09.18 ~ Rest/Walk

Walk

  • 1.57 / 33:41 with Lucy & the husband

Total Miles = 37.28

  • Running = 26.85
  • Walking the dog = 10.43

Daily Mile Stats:
Total Time = 10hrs; 38min
Calories Burned = 4175

Weight Watchers Activity Points Earned = 59

4 comments:

Heather said...

IT band pain SUCKS! I feel for ya. It took me months and months to get past mine, and now I baby those suckers like mad.

giraffy said...

IT bands are sneaky jerks. Foam roll like mad :)

I love how you're killing your paces!! Nicely done!

JenWa098 said...

It's so funny: "So we ran 16 MILES instead". Like you're saying: "So I just went for a little walk"...when really what you're saying is: "I'm a running ninja!"

Good work!

Sam {fitnessfoodandfaith.blogspot.com} said...

wow!! lots and lots of workouts :) great job on the long run!