Week 2 & 3: MOMENTUM!!Sorry for the delay in sending this out. It has been a great couple of weeks of training and I’m starting to feel the momentum swing. Over the last 2 weeks I have dropped 4 pounds, bringing me 15 lbs away from my goal race weight. Below is the overview/grades for the week: Running B I was able to hit my distance goals by running 52km’s on week 2 and 48km over week 3 (including an extra rest day before a race). However, to be completely honest I didn’t execute my runs with the right purpose. By purpose I mean, I didn’t focus on what I wanted to get out of the workouts. For example Tuesdays should be a higher intensity (speed) day, Fridays are a race pace day and the others should be run at an easier, but still guided pace. Next week I am going to put more focus on getting a tough workout in on Tuesday and Friday, and focusing on mid effort for my recovery runs. Nutrition B I finally got out from under the Halloween candy and I’ve been making some awesome meals with Nicole. Not only have we included power foods into our daily meals, but we have also started looking for healthier desert alternatives. By far my favorite has been Nicole’s no flour chickpea brownies!! Stop making a face, they are delicious!! <Comment below if you would like the recipe> Strength B
I have been able to get a few workouts in, but more importantly I have finally set a workout plan (included below). To further assist with the strength and flexibility piece, I have also started doing yoga at home using Nicole’s BeachBody on Demand (2 x Week). It really is awesome, and the videos she has is part of a 21 day program, so it has a ton of different classes for whatever I’m feeling like. For example after a shorter run I usually do the class with added core, after my race/hard runs I usually do one that is focused more on recovery and stretching. If you are interested in trying these out for free reach out to Nicole for a free 30 day trial Strength (Mondays & Wednesdays) Yoga (Tuesdays and Thursdays + Whenever I feel tight) SQUAT/LATERAL LUNGE Notes: full squats followed by right and left lateral lunge.(all 3 count as 1) Step 1 (Active): Reps Planned: 12 Step 2 (Active): Reps Planned: 12 Step 3 (Active): Reps Planned: 12 WALL SIT Notes: with exercise ball in hand Step 1 (Active): Duration Planned: 1 min Step 2 (Active): Duration Planned: 1 min Step 3 (Active): Duration Planned: 1 min RUSSIAN TWIST Notes: with med ball Step 1 (Active): Reps Planned: 30 Step 2 (Active): Reps Planned: 30 Step 3 (Active): Reps Planned: 30 PUSH UPS Notes: 5 wide (wider than shoulders) 5 narrow( less than shoulders) 5 hands pointing in Step 1 (Active): Reps Planned: 15 Step 2 (Active): Reps Planned: 15 Step 3 (Active): Reps Planned: 15 SUPERMANS Notes: prone, alternating right leg/left arm/left arm/right leg Step 1 (Active): Reps Planned: 20 Step 2 (Active): Reps Planned: 20 Step 3 (Active): Reps Planned: 20 SINGLE LEG SQUAT Notes: only bend to where you can remain linear (no rotation) right and left leg Step 1 (Active): Reps Planned: 15 Step 2 (Active): Reps Planned: 15 Step 3 (Active): Reps Planned: 15 SIT UP Notes: feet locked (variations possible) Step 1 (Active): Reps Planned: 10 Step 2 (Active): Reps Planned: 10 Step 3 (Active): Reps Planned: 10
0 Comments
Race Report: Last Chance HalfI have to say that the Last Chance Half Marathon was a ton of fun! Not only was the course flat and scenic across downtown Calgary, but the event was perfectly staffed with enthusiastic volunteers and it concluded with an AMAZING brunch! My plan was pretty straight forward going in. Start conservative and then pick it up on the back end, and I’m happy to say I was able to execute it almost perfectly. The first 10K I held a pace of about 4:32 min/km and the last 10K was held at a 4:25 pace. Unfortunately I ran into a side stitch in the last KM that slowed my pace a bit, but I was still able to complete the race in 1:34:06, far surpassing my 1:40 goal.
Takeaways from this race:
Week 1 – Damn you Chocolate!Week 1 of 52 is already come and gone! I know you are expecting to see a detailed listing of every split I ran, my daily food journal with the every calorie accounted for, as well as a complete listing of each bathroom break… oh no, that doesn’t interest you in the slightest? Figured as much, therefore instead I have summarized my week into; Running, Nutrition, and Strength segments and included a school grade for each. I’m sure glad I didn’t get these grades in school, YIKES!! Running Grade: A With my first goal race coming up at the end of February I decided to jump right into a training plan and I went with the Hal Higdon Intermediate II plan. The reviews were great, it does miss a bit of the quality workouts (tempo, hills & repeats) but it will help in getting my base up. This week I was able to hit all of my runs and tally about 50k. While I felt like I could have done more I know what I “could do” and what I “should do” usually vary, so I am going to trust the process and stick to the plan as much as possible. Now if only training was about just running I’d be set… Nutrition Grade: D Damn you Halloween chocolates and your flashy packaging!!! Other than the fact that I had a thousand mini-chocolates, candy corn and well, pretty much everything else corn syrup based, my meals and snacks were pretty on point. But sugar has always been my struggle. To make things worse, my kids were ridiculously cute last night for Halloween (as you can see) and brought in a candy haul like no other. Fingers crossed I can stay away, because this is completely negating all of my hard work on the road and in the gym.
Strength Grade:F Not much to say here. I didn’t plan it and “shockingly” it didn’t happen. In past marathons it has been my leg strength that has killed me in the later stages. I’m currently writing this in day 2 of week 2 and I have already completed a strength workout yesterday and I have another planned for tomorrow. It’s just going to be getting into a routine and finding the right plan. I have been looking for a runner focused workout routine for a while now and yet I can't seem to find anything. Any suggestions? |
Details
AuthorDan is a middle aged, overweight, desk jockey with an overactive imagination that has him convinced he can go from Burger King patron of the month to a Boston Qualifier in just 12 months. Archives
April 2017
Categories |