Pierini's November 2006 Workouts

[minime]

hey pierini - want to wish u good luck in tomorrows fun run - oh and happy thanksgiving!

do u have a time in mind? like.. 10k in 45mins or something crazy? or are u really just in it for the 'fun'

So here is my "public announcement" of my 10k fun run plan.

I will be very satisfied if I run this at a 7:10/mile pace or better.

I will be satisfied if I run this between 7:11-7:20/mile pace.

I will be disappointed if I run this slower than 7:20/mile pace.

This will be my 4th year running this fun-run.

In 2003 (age 48) I ran 44:54 which is a 7:13/mile pace.

In 2004 (age 49) I ran 45:39 which is a 7:21/mile pace.

In 2005 (age 50) I ran 45:33 which is a 7:21/mile pace.

44:26 is a 7:10/mile pace, 44:57 is a 7:15/mile pace and 45:28 is a 7:20/mile pace.

My plan is to run at a HR range of 160-170 bpm. Last year my average HR for the entire run was 169 bpm. I'd like to run the first mile in 6:50-7:00.

I'll report my results on Friday. Happy Thanksgiving everyone!

Pax Domini sit semper vobiscum.

[JDR3]

Good luck, have fun!

[minime]

good luck pierini! I can't imagine running at that pace for that long.. someday i hope to be as fit as you!

enjoy your turkey after!

Thursday, November 23, 2006

Hello sports fans. Here's my report of my 10k fun run at the 2006 Run to Feed the Hungry. Between 19,000 and 20,000 runners and walkers showed up for this major fundraiser for the Sacramento Food Bank, an organization that serves the homeless community. With sponsors and race entrant fees of $30 per person, approximately $450,000 was raised to support this organization's programs.

Approximately 5,000 of the runners were officially timed with an equal number of timed 5k and 10k runners. Here's what I did for the 10k:

Distance: 10k (6.2 miles)

Time: 45:13 (7:17/mile pace) which is 20 seconds faster than last year's time of 45:33 but slower by 19 seconds of my best performance of 44:54 in 2003.

My average HR was 167 bpm (90% of max) and my highest HR which was probably when I was sprinting to the finish line was 205 bpm (111% of max). My plan was to run at a targeted range of 160-170 bpm and I spent 42:32 today in this zone (very good!).

Overall I finished 257th place out of 2,428 timed 10k runners. For my age group of 50-54 years, I finished 21st out of 114 runners.

Mile #1 = 6:45 (split of 6:45) satisfied
Mile #2 = 14:00 (split of 7:15) still following the plan
Mile #3 = 21:12 (split of 7:12) doing good but knowing I can't maintain this
Mile #4 = 28:56 (split of 7:42) weakening
Mile #5 = 35:50 (split of 6:54) got a second wind
Mile #6 = didn't look at my watch
Mile #6.2 (10k) = an average of 7:49/mile pace from the end of mile 5.

So, following the pre-race expectations, I was satisfied today with my performance. I needed to run 44:26 to be very satisfied.

Excuse this busy detail but it is for my archival benefit.

Oh, there was an 87 year old man who ran the 10k and completed it in 1 hour and 39 minutes (approximately a 16 minute mile pace). Now that is impressive.

Have a great day!

Pax Domini sit semper vobiscum.

[gymgirl]

fantastic work pierini! not only did you meet your goals, but you helped raise money for a great cause! :
i had no idea this fun run was going to have so many participants, what a wonderful thing to be a part of. 21st out of 114 in your age group and 257th out of the total timed 10k runners is quite impressive, way to go!

now you didn't mention your post run thanksgiving dinner? did you eat a lot?

[minime]

well done pierini - great time.

thats great that so much money got raised for charity, while so many people got exercise... kills two birds with the one stone

great placing too :

[no-frills]

Great job!... You had a lot to be Thankful for!

[tim_mcf]

Nice job on the 10k.

Friday, November 24, 2006
Active rest day.

While having new tires put on my car at Costco (translation: 2 hour wait), I walked to my bank to make a deposit. Distance was 2 miles which I walked at a moderate plus pace. I then walked back so a total of 4 miles taking about 1 hour of walking time.

Later on in the evening I dropped down and did a set of 25 pushups on my knuckles. I planned on doing 50 but whimped out at 25.

I was surprised that my legs were not sore from the hard run. Maybe that means I didn't run hard enough.

Saturday, November 25, 2006
Complete rest.

Sunday, November 26, 2006
Complete rest. Set a new PR with a 3 hour power nap in the mid-afternoon.

I'm taking off from running until Thursday as a minimum but I do plan on getting back to the gym on Monday.

Thanks for stopping by everyone. I ate sensibly on Thanksgiving Day. Seems like the hard run but a damper on, rather than a spike in, my appetite. I've probably averaged 3,000 calories per day for the last 3 days.

Pax Domini sit semper vobiscum.

[minime]

hey pierini - sounds like you had a nice restful weekend!

good job on being sensible and taking the much needed rest after your big run :

[gymgirl]

Originally Posted by pierini

Sunday, November 26, 2006
Set a new PR with a 3 hour power nap in the mid-afternoon.

lol, that's awesome pierini! : glad you had a nice restful weekend!

Monday, November 27, 2006
Arrived at the gym at 3:20 p.m.

Completed 5 rounds of the following superset:

#1 = standard grip pullups x 10 - #2 = v-ups x 10 - #3 = bar dips x 10 - #4 = GHD back hyperextensions x 10. Each round took about 5 minutes to complete so 5 rounds took about 25 minutes. The 5th set of pullups was broken (6,2,2). All other sets were unbroken.

I then spent 5 minutes on the floor stretching my hams, quads, glutes, calves, etc.

So a total workout of 30 minutes and no running until Thursday at the soonest.

Have a great day!

Pax Domini sit semper vobiscum.

Tuesday, November 28, 2006
100% rest day.

Wednesday, November 29, 2006
Arrived at the gym at 3:20 p.m.

Ab plank hold repeats - Borrowed the interval training cadence that I use for my running workouts for this exercise. An ab plank hold for 60 seconds followed by a 15 second recovery. I completed 6 rounds in 7:30 consisting of 6:00 of holds and 1:30 of recovery. I like this format. Short term goal is to complete 8 rounds.

Power clean & push presses - 120 lbs. 2 minutes recovery between sets. I completed 5 sets of 5-5-5-5-3. On the 5th set, I failed to lock out the 4th and 5th reps of the push press due to sloppy form. My plan was to perform 10 sets of 5 reps but I found that was too ambitious for me today. I really burnt alot of fuel on those failed 4th and 5th reps of the 5th set. I'll try again next week.

Deadlifts - #1 = 185 x 5 - #2 = 205 x 5 - #3 = 205 x 5. I planned on 5 sets but a little chit chat after the 3rd set plus my acting-up left knee caused me to quit after 3 sets. I'll try again next week.

Sissy squats - 3 sets of 10 reps using this unit:

http://www.seriousaboutfitness.com/d...l_20040201.htm

I stumbled across this article and it gave me the idea to try this. I really leaned back and came up by thrusting my pelvis forward which really isolated my quads. I like this and plan on doing more. I think it is a good rehab exercise for my left knee.

GHD unit - superman back extension holds for a 30 count followed by a partial hamstring curl assisted isometric hold for a 10 count. Completed 3 sets.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

My left knee is not 100% but my legs feel really rested so I'm ready to lace up my running shoes and get back in the running saddle. There's a 5k fun run on December 17th and my thoughts are that I should do it. A good goal would be to run it at a sub 7 minute mile pace so I'll train with that as a goal.

I'm out of town tomorrow taking care of some personal business so I'll check back in on Friday. Have a great day!

Pax Domini sit semper vobiscum.

[gymgirl]

good work pierini. those power cleans and push presses can really wear one out. that girl in the sissy squat link (the black and white photo) is so buff!