DMBEECHAM

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5-Mile Training Week 4 Recap

Tuesday, June 22, 2010

Monday 6/14/10
Cross-training: Recumbent Stationary Bike 50 minutes- approx 300 calories burned
Abdominal Crunch Machine 3 sets 12 reps 65 lbs
Back Extension 3 sets 12 reps 65 lbs
Seated Chest Press Machine 3 sets 12 reps 35 lbs
Seated Overhead Press Machine 3 sets 8 reps 35 lbs
Seated Row Machine 3 sets 10 reps 60 lbs
Leg Press Machine 3 sets 8 reps 110 lbs
Seated Hip Abduction Machine 3 sets 10 reps 60 lbs
Seated Hip Adduction Machine 3 sets 10 reps 60 lbs
Modified Push-ups: 1 set 33 reps
Crunches: 1 set 35 reps

Tuesday 6/15/10
Airplane pose: 1 set 10 reps

Wednesday 6/16/10
Spring into Summer 5k- race report already written.

Checkpoint times:
1-mile 10:26
2-mile 23:08
3-mile 35:28
Finish 37:35
Average pace 12:06/mile

Race stats:
369 out of 454 participants
170 out of 238 females
53 out of 67 females 30-39

Last year when we ran the 5k, I was the absolute last runner to cross the line with a finish time of 47:41. I was stunned to find out that I've managed to take 10:06 off my finish time on the same course I ran last year!

Thursday 6/17/10
Cross-training: Stair Step Machine 45 minutes- approx 346 calories burned
Abdominal Crunch Machine 3 sets 12 reps 65 lbs
Back Extension 3 sets 12 reps 65 lbs
Seated Chest Press Machine 3 sets 12 reps 35 lbs
Seated Overhead Press Machine 3 sets 9 reps 35 lbs
Seated Row Machine 3 sets 12 reps 60 lbs
Leg Press Machine 3 sets 10 reps 110 lbs
Seated Hip Abduction Machine 3 sets 12 reps 60 lbs
Seated Hip Adduction Machine 3 sets 12 reps 60 lbs
Modified Push-ups: 1 set 20 reps
Modified Push-ups: 2 sets 15 reps
Modified Push-ups: 2 sets 25 reps

Friday 6/18/10
Worked a double at the restaurant.
Walked to & from work for both shifts.

Saturday 6/19/10
Worked dinner at the restaurant.

Sunday 6/20/10
Ran 4.5 mile training run with hubby. We ran at a section of Fairmount Park called Forbidden Drive (where the 5-mile run we are doing on July 31st is being held). Our total time was 57:34, which is an average pace of 12'46/mile. It was 85 degrees at 11:00am. We aimed for a comfortable pace since hubby was still nursing his calf muscle, and we didn't feel the need to blaze the trail. Our goal was to finish our longest distance to date in an upright position.

mile 1- 11'54
mile 2- 12'25
mile 3- 12'44
mile 4- 13'25
mile 4.5- 13'53

When we finished, I was covered in sweat! After our 5k runs, I've noticed that my shirt or arms were damp. However, this was a sweat like I've never experienced during a run before. My neck was wet, arms were wet, shirt & sports bra were soaked, and I actually felt sweat trickle down my back! It was gross and awesome at the same time.

This Friday hubby is running a 5k event while I work dinner, so I'll be doing my training runs solo on Wednesday and Friday morning. Next weekend's long run increases to 5 miles, which we plan to run together as long as his calf holds up after his Friday night 5k.
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  • SPARKIN_REESIE
    You are kicking butt!!!
    3664 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
 

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