Training Log – GW Parkway Classic 10 Miler – Final Week (6)

This is my training log for my final week (week 6) 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, week 3 here, week 4 here and week 5 here).

My training goal has been to train without getting injured and my main race goal has been to cross the finish line with a smile like I did last year. Now that the race is only one week away, I can claim success for my training goal as long as I am smart and cautious this week. And, based on my recent long runs, I think a 90 minute finish time is a reasonable goal, although I still need the weather, my ITB, my piriformis and my calves to cooperate!

I also need Congress to cooperate on the budget. If there is another impasse without another continuing resolution, the race may be postponed until May 1 because most of the race is on federal lands. (I have more updates here.)

April 4
20 min elliptical
20 min program of Bob Harper Pure Burn Super Strength DVD
Notes: I had to leave the house by 6:30 for work, but still managed to squeeze in a good workout! 🙂

April 5 (TM tempo run)
Warm-up: 5 min @ 3.7 mph; 5 min @ 5.7 mph, 5 min @ 6.0 mph
Tempo: 10 min @ 6.5 mph, 10 min @ 6.7 mph, 10 min @ 6.6 mph
Cool-down: 2 min @ 5.7 mph, 3 min @ 3.7 mph
Notes: My legs are ready for a taper. I hope the weather cooperates for an easy outdoor run in Thursday.

April 6
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)
one-arm rows
chest flies/crunches (on FitBall)
side-lying leg lifts/crunches
Notes: I cut down to 2 sets of the leg exercises and added a few more upper body moves to start giving my legs a break. I guess this will be my last strength workout before the race.

April 7
Easy run: 3.5 miles; avg pace = 9:40 min/mile

April 8
20 min elliptical
20 min Twists program from Rodney Yee A.M. Yoga For Your Week.

April 9
Rest!