Friday, October 14, 2011

Fall Race Training: Wk11 + Wk12

I feel like the last couple of weeks have flown by. 

I feel like race week {Wk11} went really well and I had an amazing half marathon race!  Wk12 was a little bit of a step back since I was out of town for a few days and skipped all my cross training workouts but my long run mileage increased up to 18 miles!  I also finally started running with Lucy --- we are starting out with some run/walk workouts and my plan is to slowly build her up to a 1 mile run … then we’ll see how she does before increasing.  So far … she is loving it :)

Wk11:  09.26.11 – 10.02.11

Monday 09.26 ~ Cross Train

Cardio

  • Elliptical:  65min / 5.24 miles
  • Stationary Bike:  32min / 6.49 miles

Strength {24min}

  • Push-ups:  2x8 + 1x10
  • Seated Row:  3x12 @ 30lbs
  • Wide grip lat pulldown:  3x12 @ 40lbs
  • Dumbbell shoulder press:  3x10 w/8lbs
  • Swiss ball crunches:  3x15
  • Planks:  3x30sec
  • Pelvic bridges:  3x60sec

Walk

  • 1.68/35:01 with Lucy

Tuesday 09.27 ~ Run 3-5 miles

Run 3-5 miles, easy

Easy Run #1 – Race Week:  Wk11 {Fall Race Training}

  • Overall:  7.0/1:15:31/10:47 avg
  • Splits:  11:08, 11:01, 10:58, 11:14, 10:32, 10:23, 10:11
  • Warm-up:  0.59/10:00
  • Cool down:  0.50/10:00

Walk

  • 2.03/41:01 with Lucy

Wednesday 09.28 ~ Cross Train

Cardio

  • Elliptical:  65min/5.34 miles
  • Stationary Bike:  22min/4.04 miles

Strength {28min}

  • Push-ups:  2x8 + 1x10
  • Seated Row:  3x12 @ 40lbs
  • Wide grip lat pulldown:  3x15 @ 40lbs
  • Dumbbell shoulder press:  3x10 w/8lbs
  • Swiss ball crunches:  3x20
  • Planks:  3x30sec
  • Russian twists:  3x20 each side
  • Squats:  3x12

Walk

  • 1.57/34:00 with Lucy

Thursday 09.29 ~ Run 3-5 miles

Run 3-5 miles, easy

Easy Run #2 – Race Week:  Wk11 {Fall Race Training}

  • Overall:  5.0/54:55/10:59 avg
  • Splits:  11:05, 11:08, 11:02, 11:11, 10:27
  • Warm-up:  0.93/15:00
  • Cool down:  0.28/5:33

Walk

  • 2.32/45:00 with Lucy

Friday 09.30 ~ Cross Train Walk

Walk

  • 2.33/47:00 with Lucy

Saturday 10.01 ~ REST

Rest before Race Day :)

Sunday 10.02 ~ Half Marathon RACE DAY

Race Recap:  Urban Cow Half Marathon {10.02.11} + a NEW PR

  • Overall:  13.25/2:14:19/10:08 avg {Garmin Stats}
  • Splits:  11:14, 10:37, 10:28, 10:22, 10:00, 10:06, 9:57, 9:55, 9:30, 9:49, 10:15, 9:52, 9:52, last 0.25 = 2:16 {9:00 avg}
  • Warm-up:  0.76/15:33
  • Cool down:  0.72/15:05

Walk

  • 1.20/24:15 with the husband & Lucy

Total Miles = 40.16

  • Running = 29.03
  • Walking the dog = 11.13

Daily Mile Stats:
Total Time = 13hrs 18mins
Calories Burned = 5832

Weight Watchers Activity Points Earned = 69

******************************

Wk12:  10.03.11 – 10.09.11

Monday 10.03 ~ Walk

Walk/Run Intervals with Lucy

  • 2.13/35:00

Tuesday 10.04 ~ Run 7x800 6x800 speed work

Run ~ 7x800 6x800 @ 4:43 with 400 RI

Speed Work:  Wk12 {Fall Race Training}

  • Overall:  4.50/57:27
  • Splits:  4:50, 4:50, 4:59, 4:57, 4:59, 4:47
  • Warm-up:  0.36/7:00
  • Cool down:  0.54/8:31

Wednesday 10.05 ~ Rest/Walk/Cross Train

I chose REST since I was traveling home from my mom’s house

Thursday 10.06 ~ run 5 tempo miles

Run ~ 5 tempo miles
1 @ easy, 3 @ mid tempo {10:50}, 1 @ easy

Tempo Run:  Wk12 {Fall Race Training}

  • Overall:  5.0/53:03/10:36 avg
  • Splits:  10:53, 10:41, 10:33, 10:31, 10:23
  • Warm-up:  0.54/7:35
  • Cool down:  1.26/19:06

Walk/Run Intervals with Lucy

  • 1.68/28:00

Friday 10.07 ~ Cross Train/Walk

Walk

  • 2.47/50:17 with Lucy

Saturday 10.08 ~ Run 18 miles

Long Run:  Wk12 {Fall Race Training}

  • Overall:  18.0/3:29:45/11:39 avg
  • Cool down:  0.31/7:01

Walk

  • 1.85/35:15 with Lucy & the husband

Total Miles = 38.64

  • Running = 30.51
  • Walking the dog = 4.32
  • Running intervals with the dog = 3.81

Daily Mile Stats:
Total Time = 8hrs 38mins
Calories Burned = 3797

Weight Watchers Activity Points Earned = 56

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