Monday, October 17, 2011

Fall Race Training: Wk13

This was a really solid week for me.  I finally managed to make it to the gym three days for cross training and strength training.  I did one day of run/walk intervals with Lucy.  And I completed another 18 mile training run!  I’ve fianlly got relief from my right quad/groin issue and I’ve got some lingering muscle soreness from 18 hilly miles over the weekend.  This week I’ve got 20 miles for my long run and then the following week will be a step back week since I’ll be running the Lake Natoma Four Bridges Half Marathon :)

Wk13:  10.10.11 – 10.16.11

Monday 10.10 ~ Cross Train

Cardio

  • Elliptical:  65min/5.14 miles

Strength Training {20min}

  • 3x10 squats w/20lbs
  • 3x10 dead lifts w/20lbs
  • 3x12 swing squats w/6lbs
  • 5x20 swiss ball crunches
  • 3x10 deep door knob assisted squats
  • 3x15 resistance band crab walks
  • 3x10 clam shells
  • 1 – 30sec plank

Tuesday 10.11 ~ Run 12x400 speed work

Run ~ 12x400 @ 2:24 with 90sec RI

Speed Workout:  Wk13 {Fall Race Training}

  • Overall:  3.93/43:49
  • Splits:  2:19, 2:14, 2:09, 2:10, 2:11, 2:04, 2:11, 2:07, 2:07, 2:10, 2:05, 1:57
  • Warm-up:  0.64/10:00
  • Cool down:  1.30/18:00

Walk with Lucy

  • 2.44/47:00

Wednesday 10.12 ~ Cross  Train

Cardio

  • Elliptical:  65min/5.39 miles {intervals}

Strength Training {36min}

Boot Camp @ Home – 10 sets of 10-9-8-7-6-5-4-3-2-1

  • jumping jacks
  • squats
  • lunges
  • dead lifts
  • push-ups
  • mountain climbers
  • plank {10secs, then 9,8, etc}
  • crunches
  • Russian twists
  • leg lifts
  • 3x10 deep door knob assisted squats
  • 3x10 clam shells
  • 20 resistance band crab walks

Walk

  • 1.64/32:06 with Lucy 

Thursday 10.13 ~ Run 5 tempo miles

Run ~ 5 tempo miles
1 @ easy, 3 @ short tempo {10:35}, 1 @ easy

Tempo Run:  Wk13 {Fall Race Training}

  • Overall:  5.0/50.55/10:11 avg
  • Splits:  10:44, 10:16, 10:12, 9:42, 9:59
  • Warm-up:  0.63/10:00
  • Cool down:  0.65/9:25

Run/Walk Intervals with Lucy

  • 2.08/29:34

Friday 10.14 ~ Cross  Train

Cardio

  • Elliptical:  65min/5.54 miles {intervals}

Strength Training {18min}

  • 3x15 seated row @ 30lbs
  • 3x15 squats w/20lbs
  • 3x15 dead lifts w/20lbs
  • 3x10 lunges each leg with 12.5 dumbbells
  • 3x20 swiss ball crunches
  • 3x10 push-ups on knees

Walk with Lucy

  • 1.0/19:56

Saturday 10.15 ~ Run 18 miles

Run ~ 18 miles

Long Run:  Wk13 {Fall Race Training}

  • Overall:  18.13/3:32:40/11:44 avg {run/walk 9:1}

Sunday 10.16 ~ Rest or Walk

Lots of leisure walking in apple orchards, pumpkin patches and nature trails at Apple Hill

Total Miles = 37.44

  • Running = 30.28
  • Walking the dog = 5.08
  • Run/Walk intervals with the dog = 2.08

Daily Mile Stats:
Total Time = 12hrs 00mins
Calories Burned = 5975

Weight Watchers Activity Points Earned = 71

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