Training Log – GW Parkway Classic 10 Miler – Week 4

This is my training log for week 4 of getting ready for the GW Parkway Classic 10 miler on April 10. (You can read my log for week 1 here, week 2 here and week 3 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 21
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)
side-lying leg lifts/crunches

March 22 (speed intervals)
59 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, 5 min @ 6.5 mph
intervals (a): 2 min @ 6.7 mph, 1 min @ 6.0 mph for 9 min
intervals (b): 2 min @ 6.9 mph, 1 min @ 6.0 mph for 9 min
intervals (c): 2 min @ 7.1 mph, 1 min @ 6.0 mph for 9 min
cool-down: 1 min @ 6.0 mph, 1 min @ 5.7 mph, 5 min @ 3.7 mph
Notes: Everything felt good! Followed-up with stretching and rolling.

March 23
20 min elliptical
free weights (same as March 21)

March 24 (tempo run)
57 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
tempo (a): 9 min @ 6.7 mph, 1 min @ 6.0 mph
tempo (b): 9 min @ 6.7 mph, 1 min @ 6.0 mph
tempo (c): 9 min @ 6.7 mph, 1 min @ 6.0 mph
cool-down: 2 min @ 5.7 mph, 5 min @ 3.7 mph
Notes: Everything felt good! Followed-up with stretching bit forgot about rolling. :-0

March 25
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 26 (long slow run)
Garmin Data:
Distance: 10.1 miles
Time: 1:38
Avg Pace: 9:40 min/mile
Split Times: 9:50, 9:45, 9:40, 9:36, 9:32, 9:48, 9:47, 9:39, 9:40, 9:31

March 27
20 min “Forward Bends” program of Rodney Yee’s A.M. Yoga For Your Week