I just finished week 3 of the Army Ten Miler training... well, sort of. I was in Pittsburgh for the weekend and tried to get my long run in at the hotel gym before heading out for the day, only the gym didn't open until 9am. I ended up trading my long run (5 miles) that was scheduled for today with this coming Tuesday's 3.5 mile run. So far, I've done every run under 5 miles in under 10:00/mile pace, which is quite an improvement for me. I have a 10K in September and I'm thinking my goal will be to finish that race in sub-10:00 pace.
Tuesday, August 10: 3 mile run -- 30:00 (10:00 pace)
Thursday, August 12: 3 mile run -- 29:35 (9:51 pace)
Sunday, August 15: 4 mile run -- 39:56 (9:59 pace)
Tuesday, August 17: 3 mile run -- 29:39 (9:53 pace)
Thursday, August 19: 3.5 mile run -- 33:49 (9:39 pace)
Sunday, August 22: 3.5 mile run -- 34:53 (9:57 pace)
I did not get any cross training or strength training in during that time (other than some abs work), so I really need to step that up!
My first week of ATM training went well... better than expected, actually. I managed to get in three runs, and while I skipped one of my middle distance runs (3 miles), I did the optional short run (2 miles) and added an extra mile to my long run, which made up for it. My shorter runs were better than 10 minute pace, which means I am starting out at a better pace than training for any of my previous races. I was visiting some friends in NYC this weekend, and even though I only had a 4 mile run on the schedule, I ran 5.2 miles in Central Park with my friend who is training for the NYC marathon. (She then went on to do another 5 miles.) I was surprised that I was able to run the whole thing (minus water fountain breaks) without walking, considering the longest distance I'd run since May was a 5K.
Tuesday: 3 mile run -- 29:38 (9:52 pace)
Wednesday: 2 mile run -- 19:48 (9:53 pace)
Saturday: 5.2 mile run -- 55:00 (10:34 pace)
I didn't do much strength training last week (just a few biceps, triceps and shoulder exercises on Wednesday after my run) or any cross training, but I plan to get some more in this week. I'll probably go spinning either Saturday or Sunday (whichever day I don't do my long run), and try to strength train at least one day this week.
I've really been slacking off on the exercise front recently. I was getting burnt out on running, so I've been trying to mix things up a bit. Although I've made it to a few spinning and Body Pump classes, I've totally been lacking motivation lately. However, November is fast approaching and I want to feel comfortable (at least, as comfortable as I can) walking around in a bathing suit for two weeks in Hawaii. I don't want my trip ruined by the fact that I'm distracted by my doughy stomach and jiggly thighs. Plus, everyone says that you tend to eat more, exercise less, and gain weight after you get married... I'd like to avoid that, so hopefully getting a jump start on a healthy living focus will help ward that off. And I'm hoping that training for a long distance race is just the motivation I need to get back on track.
I signed up for the Army Ten Miler back in the spring. The race is in late October and my training starts next week. I ran the race last year in just under two hours. This past April, I ran the GW Parkway Classic in 1:47:47. My goal for the ATM is to 1:45:00.
As I have in the past, I'm using Hal Higdon's novice half marathon training program for the ten miler, only this time, I'm actually doing a 10 mile training run before the race. I may adjust the strength training schedule a bit, because the Body Pump class I like to attend is on Saturday mornings, but I'm going to aim to strength train at least twice a week. I may switch out the short run for spinning now and again, too. I might mix up my running days depending on my schedule and what classes are offered at the gym, but the goal is to run 3-4 days a week: one long run, two mid-length runs, and either a short run or spinning (or some other form of cross-training).
And (hopefully) I'll be chronicling it all here!
It topped 100 degrees on Saturday. It was still 96 at 8pm. Yet, Adam and I were crazy enough to go ahead and run complete the Crystal City Twilighter. We'd already paid for it as part of our race package and we'd received an email from the coordinator basically challenging us to run our slowest 5K ever. Well, okay, I could do that.
We ran slowly jogged 2/3 of the race and walked the rest. Well, we did actually run the last .25 miles or so, but most of it we just plodded along slowly. My goal was to finish without throwing up, passing out, or ending up with a raging headache for the rest of the night. Success! (I also got to eat some Fig Newtons and we grabbed some bananas for the rest of the weekend. Bonus!)
They actually broke down our mile-by-mile stats, so I've added those into my usual recap:
Distance: 3.1 miles
Mile 1: 11:32 (jogged the entire way)
Mile 2: 13:29 (mostly jogged)
Mile 3: 14:41 (mostly walked)
Final 0.1: 0:51 (run!)
Total Time: 40:32
Pace: 13:03/mile
They've screwed up my age on every race so far. Because we signed up for all the year's races before March (where they asked for our age and birthday, but apparently ignored the latter), they'd had my age as 29 in every race up through this one, even though I was already 30. Apparently they had to enter in our info all over again for the year's second-half races, and I am now 39 . I was a little upset, but damn do I look good for a 39 year old! (Although I'm still slower than most of the 35-39 age group.)
Last Sunday, I made it out to spinning. Like I've said before, I really like this instructor. I don't have too much to add to that otherwise... spinning is spinning!
This week was sort of crazy at work... Monday night I had to drive down to southern Virginia for court on Tuesday, and I didn't get back until after 10 on Tuesday night. Wednesday I was just totally exhausted and, well, Thursday and Friday I was just lazy. I did get back into it with Body Pump early this morning though!
I am not really a fan of the new Body Pump release (74, I think?). The music leaves much to be desired and the lunges are even more difficult for me than usual. My back calf tends to cramp up and I lose balance a lot during most lunge tracks, but this one we had to have our front foot on a step without risers and my step kept slipping across the floor! I was pretty sure I was going to end up crashing to the ground! (I didn't.) I don't even feel like I got too much of a workout during that track because I spent more than half the time trying to put my step back in place. Oh well.
Sunday, July 11:
Cardio:
Spinning -- 60 minutes
Saturday, July 17:
BodyPump:
Warmup: 6.5kgs (~13.2 lbs)
Legs/Squats: 11.5kgs (~25.3 lbs)
Chest: 8.5kgs (~18.7 lbs)
Back/Gluteals/Hamstrings: 11.5kgs (~25.3 lbs) -- went up in weight again!
Arms/Triceps: 16lbs (two 8-lb weights), tricep pushups and dips
Arms/Biceps: 8.5kgs (~18.7 lbs)
Legs/Lunges: 10lbs (I used two 5-lb weights instead of the bar... this track was super annoying!)
Shoulders: push-ups; shoulder raises with dumbbells - 10lbs (two 5lb weights); shoulder presses with bar - 6.5kgs (~13.2 lbs)
Abs/Core: crunches, planks
Cooldown/stretch
When the alarm went off at 7:30 this morning, I first decided to just re-set it for 8:30 and go to Spinning instead. Then, after thinking about it for a minute, I realized that spending one more hour in bed really wasn't going to make that much of a difference rest-wise, especially since I was already awake. If I was tired later, I'd just take a nap this afternoon. So I turned off the alarm, got dressed, and went to class. I even managed to increase my weight on two tracks! Next week is a new release and I've heard that lunges are almost 6 minutes long, which suuuuucks, because that is my worst track. My back calf always cramps up during the lunge track.
BodyPump:
Warmup: 6.5kgs (~13.2 lbs)
Legs/Squats: 11.5kgs (~25.3 lbs)
Chest: 8.5kgs (~18.7 lbs)
Back/Gluteals/Hamstrings: 10.5kgs (~23.2 lbs) -- went up in weight!
Arms/Triceps: 8.5kgs (~18.7 lbs)
Arms/Biceps: 8.5kgs (~18.7 lbs) -- went up in weight!
Legs/Lunges: 16lbs (I used two 8-lb weights instead of the bar.)
Shoulders: push-ups; shoulder raises with dumbbells - 10lbs (two 5lb weights); shoulder presses with bar - 6.5kgs (~13.2 lbs)
Abs/Core: crunches, planks
Cooldown/stretch
Cardio:
elliptical -- 30 minutes
Abs:
50 crunches
50 side bends with 10lb weights
1 minute plank
50 reverse curls
For some reason, even after being out late last night, having a few vodka sodas, eating 4 (smallish) pieces of pizza, and going to bed at 2am, I woke up at 9 actually wanting to go to the gym this morning. It wasn't even something I'd planned into my weekend! I could have easily talked myself out of it (but I have guests!), but I just left for about 40 minutes to go to the gym in our apartment building, and knocked out a quick workout. (Which I promptly undid with a delicious breakfast sandwich.)
Cardio:
elliptical -- 30 minutes
Abs:
50 crunches
50 side bends with 10lb weights
I hadn't run much since the half marathon... only four miles, actually... leading up to Friday evening's race. Thankfully, the weather was pretty mild for a July evening, especially considering the crazy hot and humid weather we'd had all June. (And by "mild," I mean "under 85 degrees and low humidity.") I wore a watch, but never saw mile marker 1 and after that decided not to even check my watch until I got to mile 3. My goal was really just to finish without walking, which I did!
Distance: 3.1 miles
Time: 32:36
Pace: 10:30/mile
I made it to Body Pump on Wednesday! Woohoo!
I haven't been to Body Pump during the week in such a long time and they've changed instructors. I used to really like the guy who did it before (although one of the Saturday morning instructors is easily my favorite), and at first I wasn't too happy with the new instructor. She was really nice, but just kind of odd. Also, she didn't count off the reps as consistently as other instructors, which can be kind of confusing. All in all though, she was good enough that I'll still try to make it to Wednesday classes when I can.
BodyPump:
Warmup: 6.5kgs (~13.2 lbs)
Legs/Squats: 11.5kgs (~25.3 lbs)
Chest: 8.5kgs (~18.7 lbs)
Back/Gluteals/Hamstrings: 8.5kgs (~18.7 lbs)
Arms/Triceps: 8.5kgs(~18.7 lbs) -- up from last week!
Arms/Biceps: 6.5kgs (~13.2 lbs)
Legs/Lunges: 10lbs (I used two 5-lb weights this time instead of the bar.)
Shoulders: shoulder raises with dumbbells - 10lbs (two 5lb weights); shoulder presses with bar - 6.5kgs (~13.2 lbs)
Abs/Core: crunches, planks
Cooldown/stretch
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