Peachtree Road Race 10K 2012 training: week #2 (4/1 - 7/12)

Sun, 4/1/12 - Long run: 5 mi
Mon, 4/2/12 - Cross-train/rest
Tues, 4/3/12 - 35:00 tempo
Wed, 4/4/12 - Internal: 5 X 400
Thurs, 4/5/12 - Cross-train/rest
Fri, 4/6/12 - 35:00 easy
Sat, 4/7/12 - Cross-train/free run



Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 0K pace (but not race pace - at pace where you're can't hold a casual conversation, but not gasping for breath), cool down 5:00-10:00. 

Interval workouts: Warm up, run 400 meters at 5K race pace, recover 400 meters

RECAP - Peach Tree Road Race week 1 do-over: 3/25 - 31/2012

Week #1 (3/25 - 31/12)
(Change in logging my weeks: Sun - Sat)
Sun (3/25/12): 3.36 mi (53:00, pace - 15:46/mil, 660 cal)
Mon (3/26/12):OFF
Tues (3/27/12): 4.25 mi (1:05:55, pace 15:30/mi, 832 cal)
Wed (3/28/12): OFF
Thurs (3/29/12): OFF
Fri (3/30/12): OFF
Sat (3/31/12): Rumpshaker 5K  (44:02, pace, 14:12/mi, 614 cal)
TOTAL:  10.71 mi, 2:40:57, 2106 cal

RUMPSHAKER!

Rumpshaker 5K, 44:02, 614 cal (pace, 14:12/mil)

Well, I got off to a late start this AM. Went to GA last night for a lottery ticket and got home late. After waking up late, I rushed to the race only to get there about 20 minutes before the start and to park about 3 blocks. I hadn't picked up my race package prior to the race. Fortunately, I called one of my running pals who was already there to pick up my package for me. It took a few minutes for me to finally find her to get my package. Once I got my race number picked on, I had to rush back to my car to drop off the rest of the package and get back before the gun went of!! I made it with a few minutes to share!! WHEW!!!
My breathing was too bad to get, but my legs did not want to cooperate! But I made it though!!

What a beautiful day for a run!

Ran 4.5 mi (1:05:55, pace 15:30/mi, 832 cal) this evening - certainly great weather for an evening run.  Still not back in the groove, a little hard to breathe and legs still a little sluggish, but I managed to go a little farther this evening:
Run/walk - 2:00/3:00
Mile 1 - 15:58
Mile 2 - 31:16 (15:16)
Mile 3 - 46:27 (15:13)
Mile 4 - 1:02:13 (15:46)
Mile 4.25 - 1:05:55 (14:56)

The Long, Long, Long (5+K) Run

I did 3.36 miles this morning (660 cal, 53:00, pace - 15:46/mil). Walk/run - 3:00/2:00
Mile 1 - 15:54
Mile 2 - 31:44 (15:50)
Mile 3 - 47:23 (15:39)
Mile 3.36 - 53:00 (15:26)


I know I hadn't trained much this week, but it was something else going on.  I really struggled with what should have been an easy run. My legs and lungs were H-E-A-V-Y!!! There were probably lots of contributing factors - lingering sinus infection, pollen, bad diet (I haven't been to Weight Watchers in months - since before the holidays), lack of consistent exercising, hormones (enough said).  I'm getting back on the Weight Watchers wagon this week (I have a 5K this coming Saturday, so I like a decent performance) and I've planned my workouts for this week.  So hopefully as the week progresses, I will see some improvement.

(Stats from miCoach app -http://www.adidas.com/com/micoach/ )

Correction to Week #1 training

I did manage a run this morning (Sun, 3/25/12), so I finished the week with 2 runs totalling 6.52 miles, 1025 cal.

2012 Peachtree Road Race 10K training - week 1 (do-over): 3/26 - 4/1/2012

Week #1 (3/26 - 4/1/12)
Mon (3/26/12): 4 mi easy
Tues (3/27/12): Cross-training
Wed (3/28/12): 3 mi easy
Thurs (3/29/12): Cross training
Fri (3/30/12): REST
Sat (3/31/12): Rumpshaker 5K
Sun (4/1/12): 5 mi easy

(Easy pace - can talk comfortably while running)

RECAP: 2012 Peachtree Road Race Training - week 1 (3/19 - 3/25/12)

Well, week 1 wasn't stellar.  Only one workout this week - no real reason other than my lack of motivation and dedication. 

Mon, 3/19/2012 - run/walk - 3.0 mi, 45:06 - 4:00/1:00 - 4.0/3.5 mph (341 cal).

Maybe keeping this blog will keep me honest - and hopefuly motivated.

2012 Peachtree Road Race Training - week 1 (3/19 - 3/25/12)

Not sure if I'll make the Peachtree lottery this year - but I'm starting my training anyway.  Start with the end in mind - finishing STRONG!

Week #1 (3/19 - 3/25/12)
Mon (3/19/12): 3 mi easy
Tues (3/20/12): Cross-training
Wed (3/21/12): 3 mi easy
Thurs (3/22/12): Cross training
Fri (3/23/12): 4 mi easy
Sat (3/24/12): Cross-training or Free Run (maybe 5K)
Sun (3/25/12): 4 mi easy

(Easy pace - can talk comfortably while running)

No Country Music? No Worries? New Race to Train For!

Well, I'm not making Country Music this year after all.  I had my hopes (and expectations) set high for the Country Music Half.  But this one is not in the cards for me.  No worries - I've set my sights on ATL this summer - the Peachtree Road Race 10K!  Yeah, I registered for the lottery again this year!  Hopefully I'll make again this year - if I do, 2012 will be 3 years in a row!

Anyone familiar with Motorola's new Smart Fitness Tracker?

I've seen recent ads on a new GPS device by Motorola that is a fitness tracker/ MP3 player combo.  I was considering purchasing this, but I've seen mixed reviews.  Anyone has any thoughts about this device?
MOTOACTV - World's First GPS Fitness Tracker with Smart MP3 Player, All In One

Country Music Half Training - Week #1, Day #3/Tempo Run

Missed working out Monday (so rest day by default).
My tempo training run consist at 10:00 warmup (easy pace, 3.7-3.8 mph), 15:00 running/jogging (moderate pace - 4.4 mph), and finally 10:00 cooldown (easy pace 3.5 - 3.7 mph)

* Warmup (10:00) - 0.65 mi, pace 15:23
* Tempo run (15:00) - 1.12 mi (total 1.75 mi), pace 13:23
* Cooldown (10:00) - 0.63 mi, pace 15:52

Total cal - 347 cal, avg speed - 4.1 mph, avg pace  14:35

I jogged/ran the full 15:00 for the tempo portion of the workout!  I surprised myself!

Training for the Next Big Event - Country Music? - Week#1

One of running pals just registered for Country Music (half), and asked if I would too. The race is only 8 weeks away, so that means I'll have to really work hard to get in the miles.  I found a 16-week training plan in the March/April '12 edition of Women's Running magazine - "The Busy's Half-Marathon Plan". The focus of the training is I'm only doing latter 'half' (sorry for the pun) of the plan - it has the higher mileage long runs (longest being 12). So here I go!

Week 1 (3/4/ - 3/10/12)
Sun (3/4/12) - Cross training
Mon (3/5/12) - Tempo
Tues (3/6/12) - Cross training (lower body strength training)
Wed (3/7/12) - Rest
Thurs (3/8/12) - Long Run (10 miles)
Fri (3/9/12) - Cross training (upper body strength training)
Sat (3/10/12) - 5K race (interval training)

Cardio trifecta!

Workout #1 of 3Started my cardio workout with 15:00 on the elliptical - 0.78 mi, 46 cal.

Workout #2 of 3
After warming up my legs on the elliptical, I moved to the treadmill for another 15:00 - 1.09 mi, 167 cal
I worked on stamina by increasing the speed:
#1) 0:00 - 5:00
'Jog'/walk - 4.5/4.0 mph - 3:00/2:00
#2) 5:00 - 15:00
'Run'/'jog'/walk - 5.0/4.5/4.0 mph - 1:00/2:00/2:00

Workout #3 of 3
The last 15:00 on the stationary bike! (6.15 mi, 100 cal)
To get my heart rate up, during every 5:00-segment, I rode as hard as I could for 1:00 (125-135 rpm).

My 1st Race for 2012! WHEW! Finally back on the wagon!!

Finally I did my 1st race event for 2012 today (3/2/12)! It was a 5K (Conquer Cancer Run). I did at least finish (45:12, 609 cal).
Mile 1 - 15:16
Mile 2 - 13:49
Mile 3 - 13:51

I'm been off the wagon awhile and it's been somewhat challenging to get back motivated. And the lack of training was evident from the very start of the race. The course itself played against me since we started uphill in the 1st quarter mile of the race! The 1st mile wiped me out. I didn't get my second wind back until after mile 2.

Although my season got off to a rocky start, I'm using this day as the motivation to keep going this year!