Training Log–Army Ten Miler (Week 4)

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

My challenge this week has come from staying up late with work stuff and blog stuff, and then having to drag myself out of bed in the morning. I did it though!

Monday–Elliptical + Weights
Elliptical: 30 min “glutes” program (steep incline)
30 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)

Tuesday–Hilly Neighborhood Run
5 miles, 47 min (avg pace=9:27 min/mile)
My first mile split was 9:00, the long hilly mile split was 10:00, and the others were right about 9:30.

Wednesday –Yoga + Weights
20 min Rodney Yee “Standing” program
30 minute full body weights routine (same as Monday)
5 min stretching/foam rolling
I was so tired this morning, I opted for some time with Rodney Yee instead of the elliptical.

Thursday–Easy Neighborhood Run
4.25 miles, 40 min (avg. pace = 9:35 min./mile)
I hit snooze too many times but decided I could still squeeze in a run. I managed to leave the house on time by skimping on breakfast (just toast) and my morning Twitter/Facebook/blog time.

Friday –Elliptical + Weights
Elliptical: 30 min forward/reverse intervals
20 min upper body weights
deadlifts/military presses/push-ups
bicep curls/tricep dips
chest press/crunches (fitball)

Saturday–Long Run
Distance: 8.5 miles
Time: 1:21
Split Times: 9:48, 9:22, 9:26, 9:44, 9:37, 9:37, 9:16, 9:29, 8:58
(That fasest mile had a long hill in it too!)
A cool front brought temperatures in the low 50s and some rain, but it was a nice run despite the weather.

Sunday–Yoga
25 min Rodney Yee program

On to week 5–my pre-race taper week!