Training Log – GW Parkway Classic 10 Miler – Week 2

This is my training log for week 2 of getting ready for the GW Parkway Classic 10 miler on April 10. (You can read my log for week 1 here).  My training goal is to train without getting injured and my main race goal is to cross the finish line with a smile like I did last year.

Let me know if you have any tips or comments!

March 7
20 min elliptical
free weights:
single leg deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/lateral raises
hamstring curls/leg extensions (Bowflex)
side-lying leg lifts/crunches

March 8 (speed intervals)
55 min TM workout, manual level 0.5:
warm-up: 5 min @ 3.7 mph, 5 min @ 5.7 mph, 5 min @ 6.0 mph, 5 min @ 6.3 mph
intervals (a): 3 min @ 6.7 mph, 1 min @ 5.7 mph for 16 min
intervals (b): 2 min @ 7.0 mph, 1 min @ 5.7 mph for 12 min
cool-down: 1 min @ 6.0 mph, 2 min @ 5.7 mph, 4 min @ 3.7 mph
Notes: Everything felt good! Followed-up with stretching and rolling.

March 9
20 min elliptical
free weights (same as March 7)

March 10 (tempo variation)
50 min TM workout, random level 2:
warm-up: 5 min @ 3.7 mph, 5 min @ 5.7 mph, 5 min @ 6.0 mph
tempo (a): 10 min @ 6.3 mph
tempo (b): 10 min @ 6.5 mph
tempo (c): 10 min @ 6.7 mph
cool-down: 2 min @ 5.7 mph, 5 min @ 3.7 mph
Notes: Felt harder than the speed intervals, but no aches or pains.
Followed-up with lots of stretching.

March 11
20 min elliptical
free weights:
single leg deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
crunches/lateral raises
chest press/reverse crunches
side-lying leg lifts/crunches
Notes: I cut back on the leg moves since I am planning a long run tomorrow.

March 12 (long run on the bike path) (full report here)
Garmin Data:
Total Distance: 9.01 miles
Total Time: 1:25:11
Split Times: 9:55, 9:31, 9:33,  9:30, 9:13, 9:31, 9:15, 9:26, 9:16
Notes: Forgot my iPod and focused on my breathing.
I tried to slow myself down when I saw those 9:15-ish splits, except for the last mile, which includes an intentional push for the last 0.3 miles.

March 13
Rodney Yee A.M. Yoga for Your Week: 20 min “Twists” program