Fitness Plan – 10/13-10/19

I haven’t done a race since the ING Half back in March.  It is time to get back in the game!  I’ve been trying so hard to work one in this year, but races are typically on Saturdays which means I’d have to move my long run to Thursday.  The problem is that I either have to do too much running on Thursday or my scheduled tempo run is a distance that isn’t commonly raced.  I’m all for keeping to schedule, but no race has been worth running 13 miles before work in the morning.  I usually end up running 8 miles on Thursdays and there aren’t too many 8 mile races around.

This week my training schedule and available local races finally matched up.  I have a 10 mile long run set for Sunday, but I can do that on Thursday at the gym without having to get up too much earlier than normal.  My favorite running shoe store is hosting a Fall 5-mile race which can replace the 5-mile tempo run I need to do.  The tricky thing is that my target pace (were I not running a race) is between 8:28-8:43/mile.  I seriously doubt I can hold myself back like that.  I’m eager to see if I can get between 40-41 minutes.  That would really make me feel like I’ve come a long way in my short 1.5 years of running.  My first race ever was a 4-miler which I ran in about 38.5 minutes.

We’ll see how this goes!  I’m going to do my best and I’m excited to “compete” (said because most of those folks will beat me LOL) anyway.
– Monday 10/13/08 -

Type: Cardio
Duration: 60 Minutes
Description: Cathe DVD – IMAX 2

Type: Strength
Duration: 20 Minutes
Description: Cathe DVD – Core Max: Routine #2

Type: Circuit Training
Duration: 30 Minutes
Description: CrossFit WOD

- Tuesday 10/14/08 -

Type: Cardio
Duration: 70 Minutes
Description: Marathon Training Plan Week 14
20 Minute Warmup Jog/10 Minute Cooldown Jog
Key Run #1: 10 x (400m + 400m RI)

- Wednesday 10/15/08 -

Type: Circuit Training
Duration: 30 Minutes
Description: CrossFit WOD

Type: Cardio
Duration: 45 Minutes
Description: Cathe DVD – Low Max: Intervals 1-4 Premix

- Thursday 10/16/08 -

Type: Cardio
Duration: 100 Minutes
Description: Marathon Training Plan Week 14
5 Minute Warmup Jog/5 Minute Cooldown Jog
KR #3: 10 miles @ PMP

Type: Circuit Training
Duration: 30 Minutes
Description: CrossFit WOD

- Friday 10/17/08 - REST DAY

- Saturday 10/18/08 -

Type: Cardio
Duration: 70 Minutes
Description: Marathon Training Plan Week 14
10 Minute Warmup Jog/10 Minute Cooldown Jog
KR #2: 1 mile easy, 5 miles @ Tempo Pace
[NOTE: BPRC Fall 5-miler race]

Type: Stretch
Duration: 15 Minutes
Description: Cathe DVD – Stretch Max: Routine #1

- Sunday 10/19/08 -

Type: Circuit Training
Duration: 65 Minutes
Description: Cathe DVD – 4 Day Split: Higher Intensity Circuit

Type: Cardio
Duration: 60 Minutes
Description: Step Class @ Gym

** TOTAL EXERCISE TIME: 575 minutes = 9 hours, 35 minutes **
** TOTAL CARDIO TIME: 375 minutes = 6 hours, 15 minutes **
** TOTAL CIRCUIT TRAINING TIME: 155 minutes = 2 hours, 35 minutes **
** TOTAL STRENGTH TIME: 20 minutes = 0 hours, 20 minutes **
** TOTAL STRETCH TIME: 10 minutes = 0 hours, 15 minutes **
** TOTAL RUNNING MILEAGE: 21 miles **
** GOAL CALORIES BURNED: 4500 **