Sub-25 5k Training: Week 3 of 8 (first training week - started late!)
Using Hal Higdon's Intermediate 5k Training Plan to improve my speed and hopefully get a Sub-25 time at the Michelin 5k on August 20th. I put my goal time of 25 min 5k into the Runner's World training pace calculator, and the times seem slow to me. But at least I have an idea where I need to be!
Monday - lift and #onemilemonday
Warmed up with #onemilemonday on the treadmill. Started at 6.3 mph and then steadily accelerated to 8.1 mph over the course of the mile. Total 8:47 (slow, booooo). Need to kick it up a notch next week.
Did some stretching and a bit of core (straight leg raises) then moved into lifts:
Squat (75lb)
Pull-up & tri dip (40lb assist)
Bench press (60lb)
Tri pull-down (40lb)
One-arm row (35lb)
Also walked 1.5 miles on the treadmill desk.
Tuesday - #10kTuesday
The streak has been broken. :(
Record to beat: 20 weeks
I woke up with terrible GI issues that had me flat on my back for the entire day. I ate nothing but 3 ritz crackers. Ugh. Sickness SUCKS. Of course, the first week I have a "plan" to stick to, I've already been thrown off course.
Wednesday - bike
Still regaining strength from being out of commission yesterday.
Thursday - #10kThursday
#itsnotathing
Decided to make up mileage from missing Tuesday. Ran in the morning at work, felt slow and definitely still tired from being sick, but got it done. Average 9:10/mi pace.
Friday - yoga
Very happy to make it to yoga Friday class again this week!
Also walked on the treadmill desk for an hour, 2.7 miles.
Saturday - run
Ran in the neighborhood with D in the stroller. Hilly! This was one of my longest stroller runs on anything other than the Swamp Rabbit, and I definitely felt it. Had to walk a few times, but we enjoyed our run. 5.3 miles at average 10:22/mi pace. Not bad for pushing an added 30-40lbs!
Sunday - bike
Scott and I took D out to Pleasant Ridge to take turns riding loops. I got 2 loops in - first loop was great, second one I went over the bars twice. Oops! Total of 10.3 miles on the trails.
Hopefully next week will be better - I'm traveling for work, so will be doing hotel workouts, but should be able to minimize other factors which will be good.
Monday - lift and #onemilemonday
Warmed up with #onemilemonday on the treadmill. Started at 6.3 mph and then steadily accelerated to 8.1 mph over the course of the mile. Total 8:47 (slow, booooo). Need to kick it up a notch next week.
Did some stretching and a bit of core (straight leg raises) then moved into lifts:
Squat (75lb)
Pull-up & tri dip (40lb assist)
Bench press (60lb)
Tri pull-down (40lb)
One-arm row (35lb)
Also walked 1.5 miles on the treadmill desk.
Tuesday - #10kTuesday
The streak has been broken. :(
Record to beat: 20 weeks
I woke up with terrible GI issues that had me flat on my back for the entire day. I ate nothing but 3 ritz crackers. Ugh. Sickness SUCKS. Of course, the first week I have a "plan" to stick to, I've already been thrown off course.
Wednesday - bike
Still regaining strength from being out of commission yesterday.
Thursday - #10kThursday
#itsnotathing
Decided to make up mileage from missing Tuesday. Ran in the morning at work, felt slow and definitely still tired from being sick, but got it done. Average 9:10/mi pace.
Friday - yoga
Very happy to make it to yoga Friday class again this week!
Also walked on the treadmill desk for an hour, 2.7 miles.
Saturday - run
Ran in the neighborhood with D in the stroller. Hilly! This was one of my longest stroller runs on anything other than the Swamp Rabbit, and I definitely felt it. Had to walk a few times, but we enjoyed our run. 5.3 miles at average 10:22/mi pace. Not bad for pushing an added 30-40lbs!
Sunday - bike
Scott and I took D out to Pleasant Ridge to take turns riding loops. I got 2 loops in - first loop was great, second one I went over the bars twice. Oops! Total of 10.3 miles on the trails.
Hopefully next week will be better - I'm traveling for work, so will be doing hotel workouts, but should be able to minimize other factors which will be good.