Training Log – GW Parkway Classic 10 Miler – Week 5

This is my training log for week 5 of getting ready for the GW Parkway Classic 10 miler on April 10. (You can read my log for week 1 here, week 2 here, week 3 here and week 4 here).  My training goal is to train without getting injured and my main race goal is to cross the finish line with a smile like I did last year.

Let me know if you have any tips or comments!

March 28
21 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/lateral raises
hamstring curls/leg extensions (Bowflex)
side-lying leg lifts/crunches

March 29
TM: 45 min hill program (level 5)
Cycle 1 (4 hills): 5.7 mph
Cycle 2 (4 hills): 5.8 mph
Cycle 3 (4 hills): 5.9 mph
Cycle 4 (4 hills): 6.0 mph
Notes: This is the fastest/hardest I’ve done hill intervals and it was fine. The steepest hill at 6.0 mpg was a bit of a challenge, but no complaints from my ITB or hip!

March 30
Twists program from Rodey Yee A.M. Yoga For Your Week
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/lateral raises
hamstring curls/leg extensions (Bowflex)
side-lying leg lifts/crunches
Notes: I swapped out my 20 min elliptical and did yoga instead because my body was suggesting it. 😉

March 31
4.5 mile neighborhood run
Garmin data: 9:30 avg pace. First mile = 10:12 min. Last 1/2 mile = 9:00 min/mile pace
Notes: Stretched and rolled afterwards. My glutes and obliques are sore from yesterday!

April 1
20 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/lateral raises
hamstring curls/leg extensions (Bowflex)
crunches/chest presses
side-lying leg lifts/crunches
Notes: I cut my lunges, squats and Bowflex exercises down to 2 sets of 15 (instead of 3) because my legs are feeling tired and my race is next weekend!

April 2
7 mile hilly neighborhood run (full report here)
Garmin Data: Distance: 7.4 miles; Time: 1:09
Split times: 9:52, 9:09, 9:05, 9:18, 8:58, 9:26, 9:16
(I had no idea those middle miles were so fast.)

April 3
Double Yoga: “Standing” and “Twists” programs of my Rodney Yee A.M. Yoga For Your Week DVD.
Notes: After yesterdays fast, hilly run, but lower back really felt tight. Even though it felt fine when I woke up this morning, I decided to treat myself to a double dose of Rodney Yee!