Peachtree Road Race training - week #6 (4/29 - 5/5/12)

Last week was my 'bye' week, so it's back to the grindstone this week:

Sun, 4/29/12 - Rest
Mon, 4/30/12 - 40:00 tempo
Tues, 5/1/12 - Cross-train
Wed, 5/2/12 - Internal: 8 X 400
Thurs, 5/3/12 - Cross-train
Fri, 5/4/12 - 40:00 easy
Sat, 5/5/12 - Long run: 7 mi
(There's a 5K/10K this Saturday.  Hopefully I can run the 10K.)

PS: According to my training plan, I should be on week 7 (long run 7.5 mi).
Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 10K 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 (0.25 mi) at 5K race pace, recover 400 meters

Peachtree Road Race 10K training recap: week 4+

This is a recap for the past 2 weeks (4/15 - 28/12).  I really didn't plan my workout for last week (4/22 - 28/12) since I know I would be on travel for work. But I did manage to get in some time for sweating.  (I certainly did my share of bicep curls - LOL!)

Week #4 Recap (4/15 - 21/12)

Sun, 4/15/12 - Intervals on track (6 X 400): 3.95 mi, 1:00:15, 771 cal

Mon, 4/16/12 - OFF

Tues, 4/17/12 - Long run (on treddy): 6.39 mi, 1:32:00, 797 cal

Wed, 4/18/12 - OFF

Thurs, 4/19/12 - OFF

Fri, 4/20/12 - OFF

Sat, 4/21/12 - OFF

STATS: 10.34 mi, 2:32:15, 1568 cal

Week #5(?) Recap (4/22 - 28/12)

Sun, 4/22/12 - OFF

Mon, 4/23/12 - OFF

Tues, 4/24/12 - Cross-train (AM exercise bike workout): 5.86 mi, 30:00, 176 cal

Wed, 4/25/12 - OFF

Thurs, 4/26/12 - OFF

Fri, 4/27/12 - OFF

Sat, 4/28/12 - Hilly (modest) run: 3.8 mi, 57:17, 740 cal

STATS: 9.66 mi, 1:27:17, 916 cal

 

AM run through the neighorhood

STATS - 3.8 mi, 57:17 (pace - 15:03/mi), 740 cal

Well, after spending this past week on travel for work and only working just once (Tuesday), I decided to take a morning run through the neighborhood. (Lord knows I need to burn off all those carbs I consumed during the during the week - LOL!)

It was too bad - there were a few moderate hills - which was a good thing since I'll have to conquer Cardiac Hill again in the Peachtree.

I'd been walking all week long in high heels and my knees were a little sore and achy.  So I wrapped the left one with the KT Pro Tape, but I didn't wrap the right one.  This helped a lot.  I should have wrapped the right too (it pained a little but not enough where I could attempt a slow 'wun').

PS: This put me over the top for the 1st MapMyRun.com Rock N Roll Challenge - run 13.1 miles in 2 weeks!

Wise Words Worth Sharing!

Long run on the treddy!

TOTAL: 6.39 mi, 1:32:00 (pace - 14:23/mi), 797 calHad to run twice on treddy @ the gym for 45:00 each since the treddy only goes up 60:00.  Included inclines in the routine in prep for Peachtree's Cardiac Hill!

Run #1: Run/walk - 4.5/4.0 mph - 2:00/3:00
Mile 1 - 14:23
Mile 2 - 28:27
Mile 3 - 43:49
45:00 - 3.17 mi
470 cal, pace - 14:11/mi

Run #2: Run/walk - 4.5/4.0 mph - 2:30/2:30
(except from  23:30 - 25:00, walked 3.5 mph)
Mile 1 - 14:01
Mile 2 - 28:11
Mile 3 - 42:01
45:00 - 3.2 mi
320 cal, 14:03/mi
Ran last 5:00 (40:00 - 45:00) @ 4.5 mph

Cooldown - 2:00: total 3.29 mi, 327 cal

My knees were stiff and my quads somewhat sore when I was done, but my knees didn't hurt too much.  I'm still wearing the KT Pro tape.

I'll ice down my knees then take a long hot soaking bath! AHH!

Track work - HATE IT!

3.95 mi, 1:00:15, (pace - 15:15/mi), 771 cal

Did intervals (6 X 400) @ local school track - 1st interval I was very winded. Concentrated on deeper breathing, which helped a lot. 6 X 400 would be 3.5 mi, but app recorded 3.95 mi. Wonder if running on outer lane made the difference?

Also, I wrapped my knees with the KT Pro tape and it seemed to work. My knees felt supported and they weren't as sore or aching. Running on the asphalt probably helped too, but I think the tape contributed too. I think I'll keep using for awhile.

Rock Your Run!

Found a neat way on MapMyRun website to earn discounted registrations for Rock N Roll events: The Rock N Roll Challenge.  Finish one of the three running challenges (run 13.1 mi in 2 weeks, 25.2 mi in a month, or 50 mi in one month) and receive a discount on selected upcoming RNR events.  You can only register for one challenge at a time.  I registered for the challenge for running 13.1 mi in 2 weeks - Go Silver:
Click here to go to the Rock N Roll Challenge!

Peachtree Road Race 10K training - week #4 (4/15 - 21/2012)

Sun, 4/15/12 - Long run: 6 mi
Mon, 4/16/12 - Cross-train/rest
Tues, 4/17/12 - 40:00 tempo
Wed, 4/18/12 - Internal: 6 X 400
Thurs, 4/19/12 - Cross-train/rest
Fri, 4/20/12 - 40:00 easy
Sat, 4/21/12 - 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 10K 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 - Peachtree Road Race 10K training - week #3 (4/8 - 14/2012)

Well, the week started off very good - a longer than expected 6.5 mi run on Sunday.  But the rest of the week was downhill.  I made several visits to the hospital this week, visiting relatives who had surgeries.  They're doing fine now.  These things always bring you back to the realization that life will throw you a curve ball - you just need to stay in the game; you might swing and miss, but at least you stepped up to the plate.

Miracle Tape for Athletes?

Got an interesting ad in my email for a web special a couple of weeks ago for an offer that decided not to pass up.  Active.com promotes online specials called 'Schwaggle' - similar to LivingSocial and other sites, but targeted to active people.  I missed a few good specials in the past - GPS monitors, etc.  Well, an ad for KT Tape Pro really grabbed my interest.  It's promoted to help provide support and pain relief, including knee pain.  And it comes in bright neon colors - much, much, much prettier than the old fashioned ace bandage (LOL).  I decided to give it a try, only $25 for 2 rolls (regular price $45). 

Hopefully this works as advertised.

Click here for  KT Tape Pro Special!

Long(er) Run - Pushing the Envelope

6.51 mi, 1:22:56 (pace 12.14/mi), 1227 cal
Ran through a local running trail (Jemison Park).  Got a slow start (GPS app on phone had trouble locating signal - the tree cover in the trail is somewhat thick but skies were clear; had to restart several times). Anyway, once I got started I ran/walk 2:00/3:00 for most of the time. The app even lost the GPS signal about 1.25 mi into the run, but it did pick up the signal again after another 2 mi. I really surprised myself. I planned to do only 5 mi, but I was really feeling good and my knees were holding out so I decided to go a little farther. My left started to hurt some so I decided to stop - I had made 6.51 at that point!

RECAP - Peachtree Road Race training week #2 (4/1 - 7/2012)

Week #2 (4/1 - 7/12)
Sun (4/1/12) - OFF
Mon (4/2/12):Upper  & lower body strength training + core exercises* (45:00)
Tues (4/3/12): Cross training (Power 90 DVD)* - 35:00
Wed (4/4/12): OFF
Thurs (4/5/12): Interval training (2.5 mi, 38:23, pace - 15:21/mi, 343 cal)
Fri (4/6/12): OFF
Sat (4/7/12): OFF
TOTAL:  2.5 mi, 1:58:23, 343 cal
NOTE: More calories expended, but didn't have the means to record*.

Peachtree Road Race 10K training - week #3 (4/8 - 14/2012)

Sun, 4/8/12 - Long run: 6 mi
Mon, 4/9/12 - Cross-train/rest
Tues, 4/10/12 - 35:00 tempo
Wed, 4/11/12 - Internal: 6 X 400
Thurs, 4/12/12 - Cross-train/rest
Fri, 4/13/12 - 40:00 easy
Sat, 4/14/12 - 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

Intervals on the treddy

Did intervals (400 X 4) tonight on the treddy:
Stats - total 2.5 mi, 38:23 (w WU & CD; w/o WU & CD - approx. 29:56), 343 cal

* Warmup 400m (3.5 mph) -  4:20 (time is cumulative)
* Run 400m - 4.5 mph, recover 400m - 4.0 mph* 1st interval/Run - 7:39; Recover - 11:20
* 2nd interval/Run 400m - 14:38 (mile 1, with WU); Recover - 18:20 (mile 1, total 1.25 mi)
* 3rd interval/Run - 21:30; Recover - 25:20
* 4th interval/Run - 28:38 (mile 2, with WU; Recover  - 32:16 (mile 2, total 1.25 mi)
*Avg speed - 4.2 mph, avg pace - 14:17/mi, 324 cal
*Cooldown/2.5 mph, 0.25 mi (400m), 6:07, 19 cal (total - 343 cal)
I did much better than I thought would.

When it comes to your training, you should always have a Plan B, Plan C

Left work late, late, late this evening, so I didn't get to the gym or run outside.  No problem - I have a myriad of exercise VCR tapes and DVDs at home.  So I had no excuse.  I popped in my Tony Horton Power 90 Fat Burning Express DVD and got to 'boogeying' away.  It's a simple, but apparently effective, workout 'cause I was dripping wet at the end of the 35:00 session!

Elliptical warmup + strength & core training (4/2/12)

(This is a late post for previous day's workout)

 

Warmed up on elliptical for 15:00 then did several upper & lower body exercises (on weight machines - weight/reps/sets) + core exercises:

*Deltoids - 20/5/2
*Biceps - 20/10/2
*Tricep extensions - 20/10/2
*Vertical bench - 25/20/2
* Lat row - 25/15/2
*Shoulder press - 25/12/2
*Seated leg curls - 50/20/2
*Leg extensions - 12.5/10/3
*Angled leg press - 12.5/5/1
*Seated leg press - 50/15/2
*Outer thigh - 70/20/3
*Inner thighs - 70/20/3

Core exercises
*Pushups - 10 X 2
* 2 planks X 30 sec
*Crunches with stability ball - 20 X 2
*Side crunches - 20 X 2