Training Log–Army Ten Miler (Week 2)

Welcome to my week 2 training log for the Army Ten Miler on October 9, 2011.  (You can see how I kicked-off week one here).

My main goal for the ATM is to cross the finish line smiling, which is no small feat for this particular event!  Based on past performance, I should be able to keep a 9:00 min/mile pace, even with my nagging ITB and piriformis issues.

Week 2 was spent on the road as I finished my 10-day, 3-city business trip. I am proud to say that I managed to workout every day!

Monday–Treadmill Virtual Track Workout (1/4 mile laps)
Lap 1: walking warm-up @ 3.5 mph
Laps 2-3: running warm-up @ 5.7 mph
Laps 4-5: running warm-up @ 6.0 mph
Lap 6: running ramp-up @ 6.3 mph
Lap 7: running ramp-up @ 6.5 mph
Laps 8-11: tempo run @ 6.7 mph
Laps 12-17: 1/4 mile repeats @ 7.0 mph with 1/8 mile recovery at 6.0 mph
Lap 18-19: running cool-down @ 6.3 mph
Laps 20-21: walking cool-down @ 3.7 mph
Total distance = 5.25 miles

Tuesday–Elliptical + Weights
30 minute random elliptical program
30 minute full body free weights routine:
deadlifts/military presses
plie squats/tricep dips
lunges/bicep curls
squats/front and lateral raises
push-ups/crunches

Wednesday–Treadmill 5K
warm-up: 10 min walking @ 3.7 mph
wake-up 5K: 1st K @ 6.0 mph, 2nd-3rd K @ 6.3 mph, 4th-5th K @ 6.5 mph
cool-down: 5 min walking @ 3.7 mph
I had to check out @ 7:00 am, but got up before 5:00 to fit this in!

Thursday–Elliptical + Weights (same workout as Tuesday,  but at a different hotel!)
30 minute random elliptical program
30 minute full body free weights routine:
deadlifts/military presses
plie squats/tricep dips
lunges/bicep curls
squats/front and lateral raises
push-ups/crunches

Friday–Lake Michigan Long Run
My work colleague/friend join me for a sunrise run along Lake Michigan. We started at the Chicago Art Institute, ran south to and around the Adler Planetarium, back north to and around the Navy Pier, and back to the Chicago Art Institute.
Total Distance: 7.25 miles
Total Time: 1:10
Avg. Pace: 9:40 min/mile
Split Times: 12:11, 9:33, 9:09, 9:27, 9:15, 9:31, 8:49, 8:35
I wonder if I left my Garmin running at a traffic light during that first mile?

Saturday–Quick Elliptical Workout
31 minutes random elliptical program
I had to give a presentation at 7:30 am, but knew I would be more awake if I got my heart rate up with a quick workout first, so I squeezed this in!

Looking back on the week, I am proud of how I fit daily workouts into my busy schedule. The one thing missing from the week is yoga. I did bring my Rodney Yee DVD along, but my new laptop doesn’t have a DVD player, and none of my hotel rooms had DVD players.

I’m looking forward to week 3 at home with cooler weather!