What a fantastic week of training! I hit the gym all five days this week and hope to keep that trend going in the weeks to come.
Here’s the breakdown in case you don’t follow me on the Dailymile.
My Monday workouts have been a combination of weights, running, and biking. I hit the weights for a hard and fast leg workout across thirty minutes doing super sets and trios of exercises with minimal rest between. Once I’m done with the weights I jump on the treadmill for a run. The first week I did just a mile and this past week I did two miles at a sub-9:30 pace. After the run I jumped on the stationary bike for the remaining time and covered 5 miles. This was 1-mile more than the previous week on the same day. I worked out for over an hour and left the gym feeling great!
On Tuesdays I hit the weights again, but go for the upper body regimen similar to my Monday workout of supersets, combo sets and trios. I take about 30 minutes for this routine and then hit the bike to give my running muscles a chance to rest. Tuesday I rode for 9.5 miles in about 46 minutes. Not bad for one of the longest rides I’ve had to date.
Wednesday is a specific run workout for speed. I do interval training with all types of distances, but this time it was 6×400. I start with a 1-mile warm-up at a 10min pace and then go into the intervals with a 400m rest interval (R.I.) as well. At the end I decided to cut the last R.I. and instead just increased the speed. I finished up by slowing to the 10min pace again and going for another half-mile for the cool-down.
Thursday is another run rest day so I started out on the elliptical for less impact but a good cardiovascular burn. I kept at it for 3 miles and ten switched to the stationary bike. I rode for 4.25 miles to finish up the hour long workout and hit the showers after a good stretch.
Friday was another specific run workout. I hadn’t ran for any significant distance since the Goofy Challenge so I decided since I have a half-marathon coming up in two months that I needed to start rebuilding my endurance. Friday was a 7-miler and I wanted it to be a tempo run of sorts so I started out at a 10min pace and sped up a bit when I had 1.25miles to go. Overall it was a great run and I finished feeling good with gas still left in the tank.
Another victory this week is my nutritional plan. I hit my EAS whey protein shakes after every workout for recovery and I can tell a big difference from when I don’t take in the extra protein for recovery. Per my usual routine I eat several small meals and snacks throughout the day, take in the required amount of fiber and eat plenty of fruits and vegetables. I had one splurge meal on Saturday and by the end of the week I was down 4 lbs. This is perfect as it means I’m sending my body all the right messages in regards to weight loss and performance.
The Week Ahead
This coming week I am repeating last week’s workouts with some minor tweaks. I plan to cut one super set on legs to allow for an extra mile on the run. I’ll continue to rotate exercises to keep my leg muscles guessing and adapting. The same goes for my weights workout on Tuesday for upper body. Wednesday and Friday will be specific run workouts for intervals and tempo runs and Thursday will be dedicated to just getting a good calorie burn on the elliptical and the bike.
One addition for this coming week is a long slow distance run (LSD) on Sunday with a friend of mine. He’s training for a full marathon in April, the same half marathon I’m training for in May, a duathlon in September and I’m sure several other races this year. My goal this week is to continue my weight loss toward my 170 lbs goal.
Have a great week and happy training!