Training Log–Army Ten Miler–Final Week (Week 5)

I can’t believe that the Army Ten Miler is only a few days away!  (You can see my training log for week one here, week two here, week three here and week four 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 is to dial my training back to give my body a chance to rest, recover and prepare for Sunday. I am not very good at taking it easy, but I was tired last week, and I know that means my body needs this light week. 

Monday–Elliptical + Weights
Elliptical: 30 min interval program
25 minute upper bodys/abs weights routine:
deadlifts/military presses/push-ups
bicep curls/French press
front and lateral raises
chest press/crunches (fitball)

Tuesday–Treadmill Speed Intervals
5 min walking warm-up
15 min running warm-up
30 min of 2 min/1min intervals (10 cycles)
   2 each at 6.5, 6.7, 6.9, 7.1 and 7.3 mph
2 min running cool-down
3 min walking cool-down

Wednesday –Yoga + Weights + Elliptical
20 min Elliptical (forward/reverse interval program)
20 min upper body wieghts (same as Monday without the chest presses)
25 min Rodney Yee “Twists” program

Thursday–Easy Neighborhood Run
I made this a watchless run. I know the loop was about 4.5 miles, but I have no idea of my total time or pace. The weather was awesome and I felt great, so that’s all that matters! 🙂

Friday –Elliptical 20 min Elliptical (random program)
20 min upper body wieghts (same as Monday without the chest presses)

Saturday–Rest!

Now I’m off to study the race course and all the rules about what I can and can’t bring with me!