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
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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
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