Weekly Running Log Update (28 March 2011 ~ 3 April 2011)

Had a pretty good week of fitness and training.  Ran intervals on Tuesday, tempo on Friday, and long run on Sunday.  I was planning on running the April Fool’s 5K race on Friday, but it was canceled the day before – not sure if it some kind of April Fools joke or what – but that was okay, I was able to replace it with a productive tempo run instead.  On Monday, Wednesday, and Saturday I got in my kettle bell training followed by a 20 minute yoga session.  I didn’t run or do much on Thursday, except a 30 minute yoga session, because I thought I was going to run the 5K race on Friday and wanted the extra rest day before the race.  Also, I was able to do about 1.5 mile walks after dinner every night followed by 10 minutes of stretching before bed.

My next race that I plan to focus on is a 10K charity race around Tokyo’s Imperial Palace on May 7th, about a month away.  My goal is a sub-40, but my success will be highly dependent on the weather that day.  If it stays below 65 degrees, I think I have a decent shot, above those temperatures, the odds are not in my favor.

Below is an outline of the training I did this week.  I ran a total of 30 miles this week.  You can click on the runs if you would like to see further details.

Monday – KettleWorX Resistance Training (26 minutes), followed by 20 minutes of yoga.

Tuesday – Interval Run (7 miles, 1 mile warm-up, 6 X 800s, averaged 3:01 pace per interval, 3 minute rest between intervals, 1 mile cool-down)

Wednesday – KettleWorX Core Training (26 minutes), followed by 20 minutes of yoga.

Thursday – Rest day, did 30 minutes of light yoga.

Friday – Tempo Run (8 miles, 1 mile warm-up, 6 miles tempo at 6:45 pace, 1-mile cool-down)

Saturday – KettleWorX Cardio Training (26 minutes), followed by 20 minutes of yoga.

Sunday – Long Run (15 miles, average 7:06 pace)


About runninginspired

I’m in my mid-40s and have been running for about 19 years. I have finished 24 marathons with a personal best time of 3:04. I currently reside in San Diego, CA. I enjoy running since it keeps you honest and will give back what you put into it. Work hard, but smart, and good results will eventually follow. I like to experiment with training plans, gadgets, shoes, and nutrition to find what works for me. The primary purpose of this blog is to document my training and thoughts about running in my ongoing quest to improve my fitness and health.
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