Training Log – GW Parkway Classic 10 Miler – Week 3

This is my training log for week 3 of getting ready for the GW Parkway Classic 10 miler on April 10. (You can read my log for week 1 here and week 2 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 14
22 min elliptical
free weights:
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 15
TM: 45 min hill program (level 5)
Cycle 1 (4 hills): 5.7 mph
Cycles 2-4 (12 hills): 5.8 mph
Notes: Felt it a bit in my right glute so I spent some extra time with the foam roller.

March 16
20 min elliptical
free weights: same routine as March 14. I do 3 sets with 15 reps each.

March 17
5 mile hilly neighborhood run
Garmin data: 5.11 miles; avg. pace = 10:00 min/mile
Split times: 10:25; 99:57; 9:42; 10:29; 9:57
Notes: Love how my pace for my short training run is slower than my long run!?
I think I must run slower in the dark. At least 3/4 of mile 4 was uphill and into the wind. My ITB was whining so I stopped before the long hill to stretch and took some time to use the foam roller when I got home.

March 18
20 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/lateral raises
hamstring curls/leg extensions (Bowflex)
crunches/chest flies
side-lying leg lifts/more crunches!

March 19 (Wilson Bridge Run)
Garmin Data:
Distance = 8.01 miles
Total time = 1:15:37
Split Times: 9:45; 9:14; 9:06; 9:37: 10:04; 9:31; 9:07: 9:07
Notes: The bridge was not as intimidating as I thought, although I was mentally ready for a challenge!

March 20
“Forward Bends” program (20 min) from my Rodney Yee A.M. Yoga for Your Week DVD.

And that wraps up week 3–on to week 4!