Tuesday, November 1, 2011

Fall Race Training: Wk15

I started this week with an appt with a local sports doc.  After my first appt and ART treatment I was feeling so much better.  Until my race on Sunday.  You can read the race recap if you want {link below}.  It was my Worst.Race.Ever. 

Now I need to focus on getting past this injury, strengthening my hips/glutes, and making it to CIM race day.  One day at a time.

Wk15:  10.24.11 – 10.30.11

Monday 10.24 ~ Cross Train

First appt with Sports Doc

Cardio

  • Elliptical:  65min/5.70 miles

Walk with Lucy

  • 1.65/31:55

Tuesday 10.25 ~ Run 4x1600 speed work 3 easy miles

Run ~ 3 easy miles {per sports doc}

Easy Run #1:  Wk15 {Fall Race Training}

  • Overall:  3.22/34:40/10:46 avg
  • Splits:  10:39, 10:11, 9:53
  • Warm-up:  0.61/10:01
  • Cool down:  0.39/7:18

Walk with Lucy 

  • 2.57/49:04

Yoga/Stretch/Foam Roll {13:35}

Wednesday 10.26 ~ Cross Train Walk

My Birthday!!!

Walk with Lucy

  • 3.23/1:00:41

Thursday 10.27 ~ Run 3 tempo miles REST

REST

Friday 10.28 ~ Cross Train Run 5 easy miles

Run ~ 5 easy miles {per sports doc}

Easy Run #2:  Wk15 {Fall Race Training}

  • Overall:  5.42/57:42/10:39 avg
  • Splits:  10:24, 10:08, 10:02, 9:57, 9:39
  • Warm-up:  0.58/10:00
  • Cool down:  0.54/10:01

Saturday 10.29 ~ Walk + Cross Train

Cross Train

  • Elliptical:  65min/5.56 miles

Walk with Lucy

  • 1.86/36:31

Sunday 10.30 ~ LN4B Half Marathon

Race Recap:  Lake Natoma Four Bridges Half Marathon {10.30.11}

  • Overall {Garmin}:  13.26/2:42:44/12:12 avg
  • Overall {Official}:  13.10/2:42:40/12:25 avg
  • Splits:  10:16, 10:34, 10:35, 10:54, 11:37, 11:57, 11:44, 13:07, 12:31, 14:44, 13:29, 14:38, 13:12, last 0.27 = 3:19 {12:24 avg}

Total Miles = 33.33

  • Running = 24.02
  • Walking the dog = 9.31

Daily Mile Stats:
Total Time = 10hrs, 14min
Calories Burned = 4682

Weight Watchers Activity Points Earned = 58

1 comment:

Michelle said...

Great job on activity points! I cant wait to get mine up there again. How are you feeling? Wishing you the best and thinking of you!!!