weekly wrap-up, long run and plan for the FINAL week of 10K training!
Sunday, September 27, 2009
i had my final long run today before the big 10K run next sunday. it went pretty well...i finished in about 73 minutes, which means i ran something around 13-ish minute miles. very respectable in my mind for a long run. i'm hoping to be able to finish the 10K in under 80 minutes...if the course is relatively flat, this should not be a problem...but, if it's hilly, it's gonna be a struggle. we shall see!
this week was okay eating-wise...had some days where i probably could have made some better choices, but all in all, i'm not beating myself up over it. missed one day of working out because of my awesome fall down the stairs in spiked heels...damn fashion! but, i worked out hard, and my long run didn't kill me...although i thought i was going to pass out/puke when i got back into my apartment. i needed some powerade stat! then, i choked down a kashi cookie, which was hell...but i got it down and managed to keep it down.
weight loss was, meh...i only lost .4 pounds. i hope to do better next week. but, i also know that losing slow and steady is the way i will be able to keep it off, and that is my overarching goal for this entire journey. although i'm impatient and want to see immediate results, i have to keep reminding myself that it's a marathon, not a sprint...and even though i may not be droppin' lb's like they're hot, my fitness is improving every day. i spanked some skinny bia's in the 5K last week (court - 1; skinny minnie's - 0), and i'm able to run 5.5 miles now without dying. i must be doing something right!
this next week is a light-ish one according to my training plan. one less day of working out (which i think i deserve!) and it's supposed to be light on intensity and time. i'm going to do a little bit more than they recommend, but i'm still going to try and take it a bit easy - i'm running a friggin' 10K on sunday!
here's the plan:
monday - ST - arms/core
tuesday- rest + 6 min routine
wednesday - 3 mile run
thursday - 45 min cardio + arms/core ST
friday - 2 mile run + 6 min routine
saturday - REST!
sunday - 10K BABY!
have a great week!