Well last week (read review here) I took the week off from XT and just focused on running. My body felt great by weeks end. Which re-enforces my attitude that a little pain goes a long way.
This week I get to sign up for Boston!!! I sit here thinking about how I ate, breathed, trained and slept to beat my qualifying time and get to Boston. It was "almost" all for not because of a freak injury and due to the weather we faced at the CIM marathon (where I and many of my Rockwall running group qualified), but I trusted my training and I was prepared to take on anything at that point. As far as sign up goes, I have to wait until Friday (09/13) to register since I came in 7mins under my required qualifying time of 3:10. If I am able to get in (Mon. 20min or faster sign up, Wed. 10mins or faster sign up and Fri. 5min or faster sign up) on Friday I am pretty positive that Boston will be my last road marathon. The next chapter of my running life will probably focus on the short road distances and trails.
So, let get to this weeks training:
Monday -
No running this morning.
Afternoon workout:
12mins - StairMaster, Superset Barbell curl/2-arm Dumbell (DB) tricep kickback (4x25 reps), 6mins - Jump Rope, Superset Lateral Raise/Military seated DB press (4x25 reps), 6min Jump Rope, Superset weighted crunches (4x25 reps)/Ab Wheel (4x15 reps).
Finished off with 15mins of abs/core.
Tuesday -
It is track day with Rockwall Running Club (RRC). Today we ran one of my favorite track outs...200m repeats! The key to this workout is to not over reach yourself. What this means is, you want to feel like your floating on the track, you're not over striding and your form is chest out/slight lean at hips and good ankle flexion. Anything else, you're just setting yourself up for the sidelines down the road. Today, I figured I would be around 40-41 secs/200m. Ran my first one off feel and used Coach Barrett of the RRC as a barometer. After a few more repeats, I was dialed in on my "effort" pace and focused on keeping myself in check. I did try a press a bit towards the end (ran a 35sec 200) and I felt that was too fast at this point of my training. So I dialed it back and finished with a solid workout. My times are below and I ran in my Skechers GoMeb.
Afternoon workout:
Started with 5x5 reps (has heavy as you can go) squats. Then followed with this wonderful HIIT workout.
5min - Stair Master/Stairmill, 1min - body weight (BW) squats (get thighs parallel to floor), 1min - crunches with knees up, 1min - pushups, 1min - hamstring curls on Swiss Ball, 1min - straight leg bicycle crunches (bent knee is fine too). Perform each exercise one after another for 4 sets (rest 30sec - 1min between sets). If BW squats are too easy, spice it up with jump squats or plyo lunges (equal time on each leg). On hamstring curls, keep core tight and body elevated on extension. As you pull in, lift you hips higher and squeeze for a one count at the top. Again, keep core tight!
Wednesday -
Met with my RRC peeps for our mid-week long run at the Rockwall Running Center in hopes for a 10-12 miler (time permitting) of some easy running. Legs were a little sore form yesterday's w/o but I managed to run 11 miles with my peeps. Didn't realize it at first but, 11 miles was something of coincidence today as it was September 11. It took my friend Tiffany to point out that we ran 11 miles and two large hills that were parallel to one another. Even though the route was something "off the cuff", it is humbling to get some perspective to an otherwise normal route. This route ended up meaning a little more, which in my book is pretty cool! Thanks for the perspective Tiff!
This week I get to sign up for Boston!!! I sit here thinking about how I ate, breathed, trained and slept to beat my qualifying time and get to Boston. It was "almost" all for not because of a freak injury and due to the weather we faced at the CIM marathon (where I and many of my Rockwall running group qualified), but I trusted my training and I was prepared to take on anything at that point. As far as sign up goes, I have to wait until Friday (09/13) to register since I came in 7mins under my required qualifying time of 3:10. If I am able to get in (Mon. 20min or faster sign up, Wed. 10mins or faster sign up and Fri. 5min or faster sign up) on Friday I am pretty positive that Boston will be my last road marathon. The next chapter of my running life will probably focus on the short road distances and trails.
So, let get to this weeks training:
Monday -
No running this morning.
Afternoon workout:
12mins - StairMaster, Superset Barbell curl/2-arm Dumbell (DB) tricep kickback (4x25 reps), 6mins - Jump Rope, Superset Lateral Raise/Military seated DB press (4x25 reps), 6min Jump Rope, Superset weighted crunches (4x25 reps)/Ab Wheel (4x15 reps).
Finished off with 15mins of abs/core.
Tuesday -
It is track day with Rockwall Running Club (RRC). Today we ran one of my favorite track outs...200m repeats! The key to this workout is to not over reach yourself. What this means is, you want to feel like your floating on the track, you're not over striding and your form is chest out/slight lean at hips and good ankle flexion. Anything else, you're just setting yourself up for the sidelines down the road. Today, I figured I would be around 40-41 secs/200m. Ran my first one off feel and used Coach Barrett of the RRC as a barometer. After a few more repeats, I was dialed in on my "effort" pace and focused on keeping myself in check. I did try a press a bit towards the end (ran a 35sec 200) and I felt that was too fast at this point of my training. So I dialed it back and finished with a solid workout. My times are below and I ran in my Skechers GoMeb.
Afternoon workout:
Started with 5x5 reps (has heavy as you can go) squats. Then followed with this wonderful HIIT workout.
5min - Stair Master/Stairmill, 1min - body weight (BW) squats (get thighs parallel to floor), 1min - crunches with knees up, 1min - pushups, 1min - hamstring curls on Swiss Ball, 1min - straight leg bicycle crunches (bent knee is fine too). Perform each exercise one after another for 4 sets (rest 30sec - 1min between sets). If BW squats are too easy, spice it up with jump squats or plyo lunges (equal time on each leg). On hamstring curls, keep core tight and body elevated on extension. As you pull in, lift you hips higher and squeeze for a one count at the top. Again, keep core tight!
Wednesday -
Met with my RRC peeps for our mid-week long run at the Rockwall Running Center in hopes for a 10-12 miler (time permitting) of some easy running. Legs were a little sore form yesterday's w/o but I managed to run 11 miles with my peeps. Didn't realize it at first but, 11 miles was something of coincidence today as it was September 11. It took my friend Tiffany to point out that we ran 11 miles and two large hills that were parallel to one another. Even though the route was something "off the cuff", it is humbling to get some perspective to an otherwise normal route. This route ended up meaning a little more, which in my book is pretty cool! Thanks for the perspective Tiff!
Afternoon workout:
I call this the "Sandwich Workout"! The reason for the name is because you will perform two identical exercises in between another or multiple. Kind of like two slices of bread, between a regular sandwich or a "Dagwood Sandwich"
Round 1:
10 pull-ups, 10 dips, 10 pushups, 100 mountain climbers, 10 pushups. Perform 4 rounds for time and try to improves every round.
Round 2:
25 toe-touches, 10 leg lifts with hip thrust, 50 large swimmer kicks (keep toes flexed and legs straight), 25 toe-touches, 100 jump rope. Perform 4 rounds for time and try to improves every round.
Round 3:
20yrd frog jumps (down and back), 20yd bear crawl (down and back), 20yrd single-leg hops (down and back) performed on each leg, 20yd frog jumps (down and back). Perform 4 rounds for time and try to improves every round.
I think I want one of those sandwiches now!
Thursday -
Today I met up with some of the RRC at the track again for some mile repeats. I am pretty sore this morning and wasn't sure what to expect form this workout. The plan was 3x1 mile repeats with 800m recovery. I convinced myself that it was only 3 repeats so that helped a bit.
I call this the "Sandwich Workout"! The reason for the name is because you will perform two identical exercises in between another or multiple. Kind of like two slices of bread, between a regular sandwich or a "Dagwood Sandwich"
Round 1:
10 pull-ups, 10 dips, 10 pushups, 100 mountain climbers, 10 pushups. Perform 4 rounds for time and try to improves every round.
Round 2:
25 toe-touches, 10 leg lifts with hip thrust, 50 large swimmer kicks (keep toes flexed and legs straight), 25 toe-touches, 100 jump rope. Perform 4 rounds for time and try to improves every round.
Round 3:
20yrd frog jumps (down and back), 20yd bear crawl (down and back), 20yrd single-leg hops (down and back) performed on each leg, 20yd frog jumps (down and back). Perform 4 rounds for time and try to improves every round.
I think I want one of those sandwiches now!
Thursday -
Today I met up with some of the RRC at the track again for some mile repeats. I am pretty sore this morning and wasn't sure what to expect form this workout. The plan was 3x1 mile repeats with 800m recovery. I convinced myself that it was only 3 repeats so that helped a bit.
The repeats were a bit of a struggle as I could never really kick into my next gear. Tuesday and Wednesday's afternoon workouts are probably a big reason why I couldn't kick into gear but those w/o's are a necessity to keep me explosive and conditioned.
As you can see, my repeats were consistent and I did feel like I left it all on the track. So all-in-all, not a bad workout this morning.
No Afternoon workout:
Friday -
Today I some how slept in. I remember turning off my alarm (0350) then waking up to my mother in-law calling that she was at our front door (0620). Needless to say, this became a rest day.
I did register for Boston 2014 at 0900 CT. At 1500CT, I received confirmation that my application was accepted which means I will be heading to the 118th Boston Marathon! Can't wait!!!
Saturday -
Today I had a 10 mile workout planned which consisted of 4 miles of 1 min Fartlek w/ 1min jog. So I met up with the RRC and we headed out on our respective training runs. You could definitely feel Fall in the air. It was 75 and a nice cool breeze. Granted, it was still a bit sticky out but by the end of our run, the humidity had dropped which made for a nice day.
As you can see, my repeats were consistent and I did feel like I left it all on the track. So all-in-all, not a bad workout this morning.
No Afternoon workout:
Friday -
Today I some how slept in. I remember turning off my alarm (0350) then waking up to my mother in-law calling that she was at our front door (0620). Needless to say, this became a rest day.
I did register for Boston 2014 at 0900 CT. At 1500CT, I received confirmation that my application was accepted which means I will be heading to the 118th Boston Marathon! Can't wait!!!
Saturday -
Today I had a 10 mile workout planned which consisted of 4 miles of 1 min Fartlek w/ 1min jog. So I met up with the RRC and we headed out on our respective training runs. You could definitely feel Fall in the air. It was 75 and a nice cool breeze. Granted, it was still a bit sticky out but by the end of our run, the humidity had dropped which made for a nice day.
So my warm-up lasted a little longer then planned because we were discussing A&M vs Bama football, Miley Cyrus "Wreaking Ball" video and just random things that I would imagine everyone discusses on their easy runs. After I realized my oversight, I took off on my 4 miles of Fartleks. Legs felt great through the whole w/o and even the breathing was manageable. Tried to maintain my speed on the inclines since I was only working for 1 min. Did get some sharp pains in my right shoulder which I will need to monitor but had a solid 4 mile workout.
Then I ran an easy 1 miler and finished of with some moderate pace running for my final 3 miles. The pace was controlled and I felt fine (at this point the humidity had dropped). I ended up running the final 3 miles in a cut-down fashion which wasn't planned but a pleasant surprise.
Afternoon workout:
100 push-ups, 100 toe-touches, 100 big swimmer kicks, 100 leg lifts with hip thrust, 100 ab-wheel.
Headed out to a wedding of one of my best friends. Great to see him find the woman of his dreams and one that makes him a better man. Congrats John and Lissette!
Sunday -
A missed opportunity for a morning run. The weather was almost perfect, nice breeze, a little humidity I was well rested but today, I wanted to go to church. I miss several opportunities to go to mass with my family and for some reason I just needed to go.
Well I didn't have the most productive training week (totally my fault). Fall is in the air and I will make every opportunity not to miss another beautiful day to get my miles in. Yes, I did get some good quality training runs...but in order to succeed at distance running, you have to get the miles in. This obviously wasn't that week for quantity.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
Then I ran an easy 1 miler and finished of with some moderate pace running for my final 3 miles. The pace was controlled and I felt fine (at this point the humidity had dropped). I ended up running the final 3 miles in a cut-down fashion which wasn't planned but a pleasant surprise.
Afternoon workout:
100 push-ups, 100 toe-touches, 100 big swimmer kicks, 100 leg lifts with hip thrust, 100 ab-wheel.
Headed out to a wedding of one of my best friends. Great to see him find the woman of his dreams and one that makes him a better man. Congrats John and Lissette!
Sunday -
A missed opportunity for a morning run. The weather was almost perfect, nice breeze, a little humidity I was well rested but today, I wanted to go to church. I miss several opportunities to go to mass with my family and for some reason I just needed to go.
Well I didn't have the most productive training week (totally my fault). Fall is in the air and I will make every opportunity not to miss another beautiful day to get my miles in. Yes, I did get some good quality training runs...but in order to succeed at distance running, you have to get the miles in. This obviously wasn't that week for quantity.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
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