Wednesday, May 25, 2011

Workout update

Sorry for the lack of posts - painting is hard work and we have been busy with family and friends. Then blogger had problems. I know, lame!

Tuesday, May 17th - off day since I painted for ~10hrs!! Painting the hallway and dining room. Lots of work...

Wednesday, May 18th - I am starting some of my marathon prep...trying to get up to speed for the real training that will start soon. I am going to run 3 days a week and cross-train another 2 days. The three runs will be a long run, a short temp run, and then a speed run. The speed run is actually going to be fast 30sec pick-ups after a 40-50 min run. I like this idea because my legs will be fatigued. I was inconsistent with the track workouts for my 1/2 training, so I am hoping the pick-ups will keep me motivated. Today was my first pick-up run. I did 4miles -
Mile 1 - 8:14
Mile 2 - 7:59
Mile 3 - 8:19
Mile 4 - 7:55 (still having problems with consistency...argg!)
Pick-ups - 30sec fast run, 60sec easy walk - 5 times.
33 sec - 0.08miles with a pace of 7:02
32 sec - 0.08 miles with a pace of 6:47
31 sec - 0.07 miles with a pace of 7:25
31 sec - 0.09 miles with a pace of 6:04
31 sec - 0.08 miles with a pace of 6:36
total miles was 4.83. I liked the pick-ups, but again need to be consistent!!!
Cool down with Molly - 0.51miles in 10:51.

Thursday, May 19th - another off day because of more painting...only painted for ~8hrs. My hands hurt.

Friday, May 20th - 9miles in 1:14.51 - this was my longest run in awhile. It was hard and I did have to walk a few too many times to catch my breath and because my legs were tired. It was also hot. I started at 8am. I guess I have to move to 7am start time!
Mile 1 - 8:37
Mile 2 - 8:11
Mile 3 - 8:21 (this is the hilly mile, pretty happy with this time!)
Mile 4 - 8:06
Mile 5 - 8:15
Mile 6 - 8:22
Mile 7 - 8:14
Mile 8 - 8:17
Mile 9 - 8:20
Cool down with Molly - 0.54miles in 10:54.

Saturday, May 21st - Brunch with friends and then we walked around downtown in the heat, supporting our local hockey team. The owners are trying to sell the team :(

Sunday, May 22nd - More painting....5hrs! followed by our nieces 1st ballet recital and GAH's playoff soccer game. They lost :(

Monday, May 23rd - Just and easy 4.17mile run in 33:53 and some good ab work after.
Splits -
Mile 1 - 8:13
Mile 2 - 8:08
Mile 3 - 8:03
Mile 4 - 8:04
0.17 with a pace of 8:01.
Nice splits!
Cool down with Molly - 0.53miles in 10:09.
Very happy with this.

Tuesday, May 24th - Cross-training workout and some yard work. Compact chain 10 -> 5 reps (repeat 10reps at the end) with 10lb weights. 7 times - 5 push-ups, 10 sit-ups, 15 fast squats. I decided to do this outside and was eaten alive by the bugs! Good times!

Wednesday, May 25th - pilates core challenge and lots of house cleaning! The house is coming together. I will post pictures soon!

Tomorrow is going to be a long run. Somewhere in the range of 10miles.

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