Training Log: GW Parkway Classic (Week 1)

The next race on my calendar is the GW Parkway Classic on April 22.

(My 2011 GW Parkway Classic finish line cheer!)

This is my favorite race for so many reasons, but the course has some rolling hills that won’t let you get away with slacking off on your conditioning.

This week I tried to strike a balance between recovering from the Cherry Blossom 10 Miler and getting ready for those hills.

Monday (Mix & Match Recovery Workout)
Elliptical: 15 min forward/reverse interval program
Weights: 15 min mostly upper body weights
Yoga: 25 min Rodney Yee “Forward Bends” program

Tuesday (Treadmill Recovery Run)
Manual program: 15 min walking/running warm-up, 30 min at 6.3 mph, 5 min cool-down

Wednesday (Full Weights Routine)
Walking: 1 mile morning dog walk
Weights: 5o min full body routine
Walking: 1 mile evening dog walk

Thursday (Neighborhood Hills)
Walking: 1 mile morning dog walk
Running: 4.25 miles, 41 minutes (avg pace = 9:40 min/mile)
Walking: 1 mile afternoon dog walk
Yoga: Rodney Yee “Twists” program
I’m not sure if the hills were too much, or if I did something else to my back but it feels like it is wound up tight on the left side. The Rodney Yee “Twists” program felt good, but didn’t quite do the trick.

Friday (Modified Weights Routine)
Elliptical: 15 min random program
Weights: 45 min modified full body routine
My back could not do deadlifts, but I managed some toe touches instead to loosen things up. I went back to regular squats instead of my single-leg squats to give my sore butt a break! At my chiropractor appointment I took advantage of the hydromassage bed and asked her to do some massage work. The only place she found tender spots was in my glutes, so I guess I will lay off my single-leg squats for a little while longer. My back still bothered me throughout the day, until I finally took some Alleve last night. That seemed to do the trick-phew!

Saturday (Long Run on WO & D)
I met my friend for a run near her house, where we could face some hill but not too many. It was a crisp morning (upper 30s/low 40s), but I was fine with a long-sleeve top and running tights.
Total Distance: 8.14 miles
Total Time: 1:14
Avg. Pace: 9.07 min/mile
Splits: 9:50, 9:08, 8:50, 9:17, 9:33 8:48, 8:53, 8:36
Boy, these splits are all over the place! Some of the differences correlate with long uphill or downhill stretches, but others just reflect us trying to find our groove.