I just wanted to update my work outs for the week. I really tried to come up with a catchy title, but nothing came to mind.
Monday: 5.5 mile run
Tuesday: rest
Wednesday: weights for back & shoulders, abs & 35 minutes on the AMT
Thursday: 10 minute bike warm up, lower body weights, 30 minutes of intervals on the elliptical
Friday: rest
Saturday: 9-10 mile run
Sunday: 4.5 mile run
Heading to my brother in-law and sister in-law's house for Halloween and my twin niece & nephews christening. I am looking forward to running this weekend. I love the town they live in and the Illinois Prairie Path is such a great spot for runners, bikers, dog walkers, etc...
Friday, October 30, 2009
Monday, October 26, 2009
Post Marathon: Week 1 complete
It has been one week since the marathon and feel that I am recovering nicely. :0)
Monday & Tuesday: rest
Wednesday: 30 minutes stationary bike, weights for biceps & triceps
Thursday: easy 2.5 mile run
Friday: rest
Saturday: easy 3 mile run, weights for back, shoulders, chest, ab work
Sunday: 10 minute bike warm up, weights for biceps & triceps
Tonight will be the first time I have run outside since the marathon. I have mapped out a 5.5 mile route which I intend to do at a moderate pace. I have the following tentative work out schedule for the remainder of the week;
Tuesday: 4 mile run
Wednesday: 10 minute bike warm up, weights; biceps, triceps, back & shoulders
Thursday: 5-6 mile run
Friday: rest
Saturday: 7-8 mile run
Sunday: rest
Monday & Tuesday: rest
Wednesday: 30 minutes stationary bike, weights for biceps & triceps
Thursday: easy 2.5 mile run
Friday: rest
Saturday: easy 3 mile run, weights for back, shoulders, chest, ab work
Sunday: 10 minute bike warm up, weights for biceps & triceps
Tonight will be the first time I have run outside since the marathon. I have mapped out a 5.5 mile route which I intend to do at a moderate pace. I have the following tentative work out schedule for the remainder of the week;
Tuesday: 4 mile run
Wednesday: 10 minute bike warm up, weights; biceps, triceps, back & shoulders
Thursday: 5-6 mile run
Friday: rest
Saturday: 7-8 mile run
Sunday: rest
Friday, October 23, 2009
First run since the marathon
I ran 2.5 miles on the indoor track last night at the gym. I made sure to go at a slow and easy pace, but for some reason, whenever someone is in front of me I speed up to pass them. This must stop. It's not a race. lol My shins were still slightly sore and my legs ached last night. They feel great this morning though. I won't be running, or doing any form of cardio, tonight.
I do intend on running an easy 3 miles tomorrow along with lifting weights.
I talked to one of the regulars at the gym. I have spoken with him before. he lives in my neighborhood and sees me running often. He also has done local duathlons that my dad has done as well. So I have run into him at those events too. Anyway, he saw me during the marathon on Sunday. it was at about mile 19. He said I looked like I was having trouble with my leg. He also said how impressed he was with my pace. When he saw me, we were ahead of the 3:45 pace group. I told him my finish time, talked about upcoming races, etc... as we walked a few laps on the track.
This, again, proves my theroy on how all runners have that certain connection. You can talk as if you have been friends or have known each other for so long. I like that.
I do intend on running an easy 3 miles tomorrow along with lifting weights.
I talked to one of the regulars at the gym. I have spoken with him before. he lives in my neighborhood and sees me running often. He also has done local duathlons that my dad has done as well. So I have run into him at those events too. Anyway, he saw me during the marathon on Sunday. it was at about mile 19. He said I looked like I was having trouble with my leg. He also said how impressed he was with my pace. When he saw me, we were ahead of the 3:45 pace group. I told him my finish time, talked about upcoming races, etc... as we walked a few laps on the track.
This, again, proves my theroy on how all runners have that certain connection. You can talk as if you have been friends or have known each other for so long. I like that.
Thursday, October 22, 2009
Professional Marathon Photos!!
If you would like to see the professional photos taken at the Detroit Marathon, please go to the below web site. Choose Detroit Free Press/Flagstar Marathon & Half Marathon from the drop down and enter bib# 6984! Also enter in my dads bib# 928. Since we ran together, we are in all pictures together!!
I am at a loss...
It is 4 days after running my first marathon and I am already lost. I am so used to having my training consume the last 18 weeks of my life. I know I need to recover and not jump back into running. But man, it's a big adjustment!
I am already looking into races for November and December. I found two; 5K on November 21st and 10K on Novmeber 26th. My goal for the 5K is to beat my previous PR (23:11) and hopefully win my age group. As for the 10K, I just want to PR. It's the Detroit Turkey Trot and thousands sign up. It would be impossible for me to even place in my age group.
I went to the gym last night. I biked for 30 minutes and lifted for biceps & triceps. Tonight I am going to give it a shot at running. Of course, it will be a very slow and easy 2-3 miles. I need to make sure I recover fully without pushing myself too hard, too fast.
I am already looking into races for November and December. I found two; 5K on November 21st and 10K on Novmeber 26th. My goal for the 5K is to beat my previous PR (23:11) and hopefully win my age group. As for the 10K, I just want to PR. It's the Detroit Turkey Trot and thousands sign up. It would be impossible for me to even place in my age group.
I went to the gym last night. I biked for 30 minutes and lifted for biceps & triceps. Tonight I am going to give it a shot at running. Of course, it will be a very slow and easy 2-3 miles. I need to make sure I recover fully without pushing myself too hard, too fast.
Tuesday, October 20, 2009
Official Results!
Stephanie Kapanowski #6984
Southgate, MI
Age: 30
Gender: F
Chip Time 3:46:25
Pace- 8:39
Overall Place: 955 / 3798
Gender Place: 183 / 1330
Division Place: 35 / 220
Splits
6.2 Mile- 51:45
Half- 1:48:49
12.2 Mile-1:40:48
21.8 Mile- 3:04:09
Underwater Mile- 8:21
Southgate, MI
Age: 30
Gender: F
Chip Time 3:46:25
Pace- 8:39
Overall Place: 955 / 3798
Gender Place: 183 / 1330
Division Place: 35 / 220
Splits
6.2 Mile- 51:45
Half- 1:48:49
12.2 Mile-1:40:48
21.8 Mile- 3:04:09
Underwater Mile- 8:21
Monday, October 19, 2009
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