I went to swim on Saturday and the pool was closed for 7 hours for a swim meet - gotta hate that - only workout I missed this week.
Ended up doing a 10k run instead - we had snow and 20 degree temperatures on Saturday so I ran with my trail shoes and tried to avoid ice patches. Surprisingly I was able to run an 8:50 pace for the whole run while watching the ground. Breathing was difficult and the snow glare was a new challenge but I felt good.
Yesterday I ran the 5k race at a Caumsett State Park - set a new PR with my first ever sub-24 minute time ... came in at 23:14 and I think the trick was I never once looked at my watch to check HR or pace - each mile had a clock so I ran to race and I think in the future this will be my tactic for any run race 10k or less. I started in the 8min corral and hit the first mile marker at 7:10 (gun time) very fast for me but I felt good and kept going. The course was freezing cold (16 degrees or so) and rolling hills ... I found that I was moving up the pack and by mile 2 (14:28) I was with real runners and keeping pace. I never did "fade" but I had no kick to increase pace and in the last 1/2 mile got passed by 10-12 people ... finished 78th overall out of 646 (1100 registered the cold kept alot home I guess), 7th in my age group out of 35.
To reward myself I went to the gym and worked on my obliques and did some lunges, shrugs and leg presses. (Actually this was a planned workout and it was a bit more in depth)
3 x 30 Crunches with 20# weight Pull ups with or without machine - I suck at pull ups and will need to find an assist machine in my gym because I can't do anywhere near what my coach is looking for ... 21/15/9 Lunges: Walking/Reverse/Forward I did the first 2 sets with 25# and then switched to 30# for the last set - only did 4 in the last set then did the remaining 5 with no weight 21/15/9 Dead Lift into Shoulder Shrugs Did the first set with 50#, second set with 75# last set with 90# ... will start at 75# next time I do this workout 21/15/9 Leg Press: Seated or Vertical Did first set at 150#, second at 240#, third at 330# - don't want to do much more than that when I have a big run day scheduled like I do today - this combined with the lunges and my glutes are sore before I even set out the door. 3 x 30 Medicine ball leg drops or twists I did one set instead of 3 - felt uncomfortable in my right hip and I am not about to injure myself.
Had a nice pasta dinner - that my wife actually prepared by the time I got home from the gym - did a nice carb load before today's big run. 19 miles on tap for today - it is icy, cold and more snow/freezing rain is supposed to start at around noon. I am going to gear up and plan to be out of the house in 30 minutes - the plan is slow and safe watching my feet. Refuel at mile 10 (Mom's house) and stay strong until the finish. Changed the breakfast routine up this morning and hoping for no GI issues.
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