long run and plan for week *four* of 10K training.
Sunday, August 30, 2009
well folks, i did it! i ran a little over 4 miles in about 52 minutes outside without stopping! i was definitely feeling it toward the end, but i did it...along with about .5 miles walking to cool down. so i guess i shouldn't be so surprised any more when i achieve a goal...i've proven to myself that i can do it!
anyway, enough with the accolades. week #4 of training is about to begin, and i'm definitely confident that i can keep this momentum going. the long run is only another 4 miles, so i don't have to feel that apprehension about upping my mileage. this week i'm hoping just to focus on consistency of workouts, especially because the fall semester starts after this week...i've really got to start making all of this a true routine so i don't have a ton of issues when i start getting super busy with school. i am also going to place some real emphasis on strength training in my legs, because i sure felt this run in my knees in the last .5 miles!
here's the plan for the week:
monday: off/6 min legs/butt routine
tuesday: 3 mile run + some arms
wednesday: 35-45 min cardio + ST (arms, core, legs?)
thursday: 2 mile run + 6 min routine
friday: 50 min cardio + ST arms
sunday: 4 mile run
have a wonderful week, all of my WONDERFUL sparkgals!