Weekly Running & Exercise

Last weeks running and exercise.

Monday: Rest Day

Tuesday: 5.5 mile run w/ 8 x 400's

Wednesday: 3 mile run, strength training: biceps, triceps, shoulders & core

Thursday: Detroit Turkey Trot 10K 46:59, 7:34 pace

Friday: 10 hours of being on my feet while shopping! I wish I had my garmin with me or a pedometer to see how far we walked!

Saturday: 7 mile run on treadmill (in 2 segments; 4 miles, lifted weights, 3 miles), strength training: back, shoulders, chest

Sunday: 6 miles easy run on treadmill (in 2 segments; 3 miles 25:50, strength training, 3 miles 25:36), strength training: legs & core

Total Mileage: 27.70 (my goal is to run a minimum 25-30 miles a week until marathon traning begins)

Detroit Turkey Trot 10K Results

First, I hope everyone had a wonderful Thanksgiving!

Mine started off the way it has for the past few years by running the Detroit Turkey Trot. This year they implemented a new wave start due to the crowd of 17,000+ 5K and 10K runners and walkers! I was in the first wave and super excited at the fact that I would start out running without bottle necking and coming to a complete stop. Too bad that was just wishful thinking! Oh well, this is supposed to be a fun run, right? I only missed a 10K PR by 8 seconds! I wasn't expecting a PR due to the crowd. I went in just wanting to run and have fun. Which I did, but it was a nice surprise to see how close I came to a PR. My garmin measured the course at 6.3 mile. If that is the case, my pace would have been 7:28. But official results say otherwise.

Official Results:
Finish Time: 46:59
Pace: 7:34
Age Group Place: 9th out of 446
Gender Place: 91 out of 2,941
Overall: 582 out of 6,294

Here are a couple pictures from the race. Not as bad as they usually turn out. I was totally talking to the girl in front of me though!

It's like photo hunt, take a close look and find what is wrong?



Can't find it? Look at my headband!

Must be a new way Nike is is manufacturing the 'swoosh'. or, maybe I just put my headband on upside down.

Weekly Exercise

I am not sure if I am enjoying my "free style" training or not. At times I like that I am not committed to a program and at other times, I can't wait for January because then I start training for my spring marathon.

Here is how last weeks running and exercise went. Not too pleased with my mileage at all! I need to make sure to stick to my goal of 25-30 miles per week minimum!

Monday: 90 minutes P90X Yoga X - first time doing this DVD and really enjoyed it. I look forward to doing this again in the near future.
Tuesday: Rest Day
Wednesday: 6.09 mile run, 48:26 7:57 pace, push ups 5 x 15
Thursday: 5.24 mile run, 41:23 7:54 pace, 3 core exercises
Friday: unexpected rest day, core work
Saturday: 5K race (3.19 miles) 22:51 7:09 pace, 1 mile warm up on treadmill at the gym, biceps & triceps, 4.19 total miles
Sunday: 3 mile run on treadmill, back and core work

Total Mileage: 18.52 miles

Blitzen the Dotte 5K Results

Saturday I was signed up to run a local 5K that takes place prior to the Wyandotte Christmas parade (yes, the parade is before Thanksgiving). This is the 3rd running of the race and grows larger each year. I ran this course last year that takes you down part of the parade route, on to the local golf course and finishes behind the boat club. My mom and Joshuah decided to walk the 5K. My goal was to beat last years time of 23:08 and, if possible, PR by finishing in under 21 minutes. I reached one goal and finished in 22:51. Every one's Garmin were measuring the course at 3.19. My Garmin actually read my pace being 7:09, not 7:22 as posted on the results page. I placed 2nd (same place as last year!) out of 48 in my age group. After I headed back on to the course to find my mom and son. Josh was talking her ear off. LOL!! I walked with them and when we reached the 3 mile marker, Josh sprinted to the finish. Now he wants to run a 5K on his own. Yay! I am super excited and hope that running can be something I share with my son like my father shares with me.

Next up, Thanksgiving day 10K!

Official Results:
Time: 22.51
Pace: 7:22 (although, my Garmin is reading 7:09 due to the extra distance)
Age Group Place: 2/48
Gender Place: 64/647

Looking ahead and last week's exercise

2010 is quickly coming to an end. I start looking ahead and I already have quite the race schedule for 2011! I've chosen my half marathons and marathons for the year and will add shorter distance races where I can. As of now, the 2011 race year looks like this;

February 13th: Riverview Winter Fest 4 mile race
March: 5 mile trail race
April 2nd: Martian half marathon
April 17th: Running Fit Trail half marathon
May 28th: Bayshore marathon
June: ?
July: ?
August 20th: Somerset Stampede half marathon
September: ? - maybe Chicago half marathon
October: Grand Rapids marathon
November: Blitzen the Dotte 5K, Detroit Turkey trot 10K

I am trying to keep my mileage at 30 miles minimum each week. Last week I was just shy of 30. After the turkey trot last year, I focused more on strength training and cross training rather then running. This year I'd like to make sure I maintain at least 30 miles a week through winter, while putting more time into strength training. Then I begin marathon training at the end of January.

Anyway, here is how last weeks running and exercise went.

Monday: 4 mile run; 1.4 treadmill 2.6 track
Tuesday: rest day
Wednesday: 4.5 mile run w/ speed work on treadmill
Thursday: 5 mile run; 3 miles on treadmill w/ incline work, 1.5 on tracks, .5 on treadmill, push ups 4 x 15
Friday: 3 mile run, core work
Saturday: 7 mile run; 4 miles treadmill, biceps/triceps/chest, 3 miles on treadmill
Sunday: 5 miles; 3 miles on treadmill, shoulders/back/abs, 2 miles on treadmill
Total Mileage: 28.5

Compression socks?

I really want to try running in compression socks, but not sure which brand to try first. Any advice for a compression sock first timer would be appreciated!!

Weekly Exercise for 10/25 - 10/31 and 11/1 - 11/7

10/15 - 10/31

Monday: Rest Day
Tuesday: 5 miles; 3 miles on the treadmill & 2 miles on the track, push ups 3 x 15, core work
Wednesday: 5 miles w/ "hill" work
Thursday: 5 miles w/ speed work, push ups 3 x 15
Friday: 3 miles; 2 miles treadmill & 1 mile track, strength training for back
Saturday: 1 mile run (to test out new shoes, new shoe fail! too small), strength training for biceps, shoulders, triceps and chest, core work
Sunday: Run thru Hell 10K 46:52. 7:33 pace, 6th/88 in age group, 171st out of 1186 overall

Total Mileage: 25.2 miles

11/1 - 11/7

Monday: Rest Day - sore shins from a hilly course!
Tuesday: Rest Day but push ups 4 x 15 - shins still slighly sore and just feeling run down. listened to my body for once! :0)
Wednesday: 5.5 miles; 3 miles on treadmill, 2.5 miles on the track
Friday: 40 minutes of AMT intervals at 20%, 12%, 10% and 4%
Saturday: 5 miles; 3 miles on treadmill 25:05, strength training for biceps, triceps & shoulders, 2 miles on track
Sunday: 6.1 miles; 3.1 miles on treamdill 25:11, strength training for back & legs, core work, 3 miles on treadmill

Total Mileage: 20.6

Overall a coulple low mileage weeks. I need to step it up.

Run Thru Hell 10K Race Results

What a HUGE success this event was. Thanks to all that were involved in volunteering, donating and participating my aunt and uncle will now be the proud new owners of a brand new Ford cargo van fully equipped with a hydraulic lift for a wheel chair! and 2 years of insurance will be fully paid for up front. Amazing!!

It was such a cold morning! I appreciated the weather about 1 mile into the race. I ran with my dad and like always, he was pushing me hard. I completely forgot about how hilly the course is. My goal was to finish around 45:00-45:45, which did not happen. The first mile killed us! It was so bottle necked and we were dodging people left and right. Our pace when we hit the 1 mile marker was 8:45!! Once the 10K course split off from the 5K runners, it thinned out and gave us more room to make up some ground. We ended up crossing the finish line at 46:52. This gave me a new 10K PR, beating my previous best by 1:53.

Official Results:

Finish Time 46:52
Pace 7:33
Age Group Place 6/88
Gender Place 39/619
Overall 171/1186

The only picture of me on the course and it has to look like this!



My Dad (in white), Chuck Block (the person who organized this event) and the lady of honor Dolores Hensley.



Group shots before the race