Training Log–Army Ten Miler (Week 3)

Welcome to my week 3 training log for the Army Ten Miler on October 9, 2011.  (You can see how I did during week one here and week two 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.

I was glad to be home again for week 3, but my piriformis pain reared its ugly head again. Luckily, it doesn’t bother me when I run, but I am taking it as a warning to be cautious.

Monday–Elliptical + Weights
Elliptical: 31 min “Random” program
40 minute full body free weights routine:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/front and lateral raises
hamstring curls/extensions (Bowflex)
crunches/leg lifts/glute bridges

Tuesday–Neighborhood Run
4.5 miles, 43 min (avg pace=9:40 min/mile)
I was so excited to go for a neighborhood run, I didn’t even think of doing speed or hill work–oops!

Wednesday –Elliptical + Weights
Elliptical: 31 min “Forward/Reverse” program
Free Weights: 30 minute full body routine
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/front and lateral raises
crunches
Afer my piriformis flared up, I decided to drop any exercises that might have aggravated it, which for now means any exercises that I didn’t do on my trip (since I was pain free then). So, I dropped the Bowflew exercises, the leg lifts and the glute bridges, although the glute bridges are the prime suspect.

Thursday–Treadmill Hill Repeats
0-5 min: walking warm-up, 3.7 mph, 1.5 incline
5-10 min: running warm-up, 5.7 mph, 0.5 incline
10-15 min: running warm-up, 6.0 mph, 0.5 incline
Hill Repeats (8):
     2 min @ 6.3 mph, 0.5 incline
     3 min @ 6.3 mph, 3.0 incline (repeats 1-2, 5, 7) or 3.5 incline (repeats 3-4, 6, 8 )
55-57 min: running cool-down, 5.7 mph, 0.5 incline
57-60 min: walking cool-down, 3.7 mph, 1.5 incline
This had me dripping buckets! The 3.0 incline was hard, the 3.5 incline was really hard.

Friday –Unplanned Rest Day
I could not get out of bed today!

Saturday–Long Run
Total Distance: 9 miles
Total Time: 1:23
Avg. Pace: 9:12 min/mile
Split Times: 9:32; 8:50, 9:18, 9:31, 9:24, 9:22, 9:17, 9:09: 8:34
I ran with my friend who always pushes me on the pace–and she wondered why she felt so tired during that last mile!

Sunday–Yoga
25 min Rodney Yee program

On to week 4–my last “training” week before I have to dial things down a notch for some kind of pre-race taper.