Workouts for the Week of March 23rd

Sunday:  Run 6 miles in 59 minutes.
Saturday: Ran the 10 miler in 90 minutes.

Weekly Total:  16 miles

Year to Date:  158 miles

Workouts for Week of March 16th

Sunday:  run ~9 miles in 93 mins
Monday:  0
Tuesday:  run 4 miles in 39 minutes
Wednesday:  weights 
Thursday:  run ~4.5 miles in 45 mins
Friday: weights
Saturday:   0

Total Running Mileage for the Week:  17.5 miles
Total for the Year:  142 miles

The 10 Miler

The Charlottesville 10 Miler went okay.  I finished with almost the exact time I predicted, about 90 minutes (89:48).  Even though I knew I’d be slower with my abbreviated training and nagging knee injury, it still got me down a bit… I lost 10 minutes in 1 year.

I’m hoping to get my knee rehabbed.  I’ve taken 2 weeks off from running completely and I’m doing my physical therapy exercises regularly.  I just want to be able to run pain free…

If anyone is interested my splits were: 

10:04   9:18   9:03   8:40   8:49   8:46   8:56   9:05   9:00   8:12

My knee was really killing me for the next few days.  This morning I ran/walked about 3 miles alternating 8 minutes of running with 2 minutes of walking.  I plan to repeat that a time or two and then start adding distance/decreasing walks.

My physical therapy (PT) takes a pretty large chunk of time so I’ve also changed up my weight lifting (I do PT first whether I’m running or lifting that day).  On lift days after PT I do three sets each of the following:  pushups, ab work (2 exercises for a total of 6 sets), pullups for the first superset and then three sets each of the following for the second superset:  Squats, Bench Press, Leg Curls and Curls.  We’ll see how it goes, I’m hoping to get some strength gains.

I’m treading water on weight loss, not really gaining or losing. I’m going to try to buckle down… lose the last 5 – 10 pounds in the next couple months.  Thats the plan anyway, ice cream keeps getting in the way!

Thanks for reading.  I’ve got to figure out my running totals for the year so far and post them up soon.

Um.

I was going to write a quick post about my race, but now I see I haven’t posted in a while. . . Therefore this is just a placeholder to say I’ll try to get everything up to date this weekend.  It will take more time than I have today to write everything I want.