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!

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!