So last week started off great but ended with dead legs, sore body and lack of motivation. Apparently, I might have I pushed too much with training and I suffered the effects of it in the latter part of the week. My Tuesday afternoon workout session is what took me out and it was just a struggle getting out of bed to get my runs in. So, lesson learned...maybe :) Although, I do have a 10K trail race this weekend so I might scale back the afternoon workouts a bit.
Here is my recap of last week's training.
Monday -
No Morning Run
Afternoon Workout:
(5 sets)
Jump Rope - 1min
Barbell Curls - 20 Reps
Body Weight Skull Crushers - 20 Reps
Dumbbell (DB) Lateral Raise - 20 Reps
Perform all 4 exercises in succession, that's one set. Continue with remaining sets with no rest.
(5 sets)
Jump Rope - 1min
DB Alternating Curls - 20 Reps
DB or cable machine kickbacks - 20 Reps
DB Front Raise - 20 Reps
Perform all 4 exercises in succession, that's one set. Continue with remaining sets with no rest.
(5 sets)
Jump Rope - 1min
Reverse Curls - 20 Reps
Dips - 20 Reps
Rear Delt Fly DB or Machine - 20 Reps
Perform all 4 exercises in succession, that's one set. Continue with remaining sets with no rest.
Finisher:
Push-ups - 10x10 Reps rest only 10 secs.
Tuesday -
This was a great morning for a workout! Met with the Rockwall Running Club (RRC) and Coach Barrett had some tunes kickin' before the start of our workout (w/o). All the songs were good until Destiny's Child "Survivor" came on!
Here is my recap of last week's training.
Monday -
No Morning Run
Afternoon Workout:
(5 sets)
Jump Rope - 1min
Barbell Curls - 20 Reps
Body Weight Skull Crushers - 20 Reps
Dumbbell (DB) Lateral Raise - 20 Reps
Perform all 4 exercises in succession, that's one set. Continue with remaining sets with no rest.
(5 sets)
Jump Rope - 1min
DB Alternating Curls - 20 Reps
DB or cable machine kickbacks - 20 Reps
DB Front Raise - 20 Reps
Perform all 4 exercises in succession, that's one set. Continue with remaining sets with no rest.
(5 sets)
Jump Rope - 1min
Reverse Curls - 20 Reps
Dips - 20 Reps
Rear Delt Fly DB or Machine - 20 Reps
Perform all 4 exercises in succession, that's one set. Continue with remaining sets with no rest.
Finisher:
Push-ups - 10x10 Reps rest only 10 secs.
Tuesday -
This was a great morning for a workout! Met with the Rockwall Running Club (RRC) and Coach Barrett had some tunes kickin' before the start of our workout (w/o). All the songs were good until Destiny's Child "Survivor" came on!
RRC knows how to have fun and get the blood flowin'...well Beyonce does for sure :)
Once we were pumped, we headed out for our warm-up and performed 3x1M repeats on the track. My goal was to hit 6:00 pace for the repeats and based on my times (6:06, 5:58, 6:02) I think I survived the workout! Finished off with some cool-down mileage and then started my day.
Afternoon Workout:
Warm-up: 5x10reps w/30sec recovery stiff leg deadlifts.
This warm-up is just a primer for my leg workout today. The weight does not need to be heavy on this warm-up, just heavy enough to start breaking down the muscles and get blood flow to the area.
Trirset #1: Double Leg Press (3x10reps)/Single Leg Wall Squat (30sec each leg)/500m row.
Perform each exercise in succession and rest for 1min prior to going onto the next set. Once complete, move on to the next Triset.
Triset #2: Single Leg Press (3x10reps)/Plyo-Lunges (3x20 reps)/Stairmill (1min at highest speed)
Perform each exercise in succession and rest for 1min prior to going onto the next set. Once complete, move on to the next Triset.
Triset: Single arm Farmer Walk (50yds)/Squat shuffle (15 yds. down and back = 30yds)/Jump Rope 1min.
Perform each exercise in succession and rest for 1min prior to going onto the next set (3 sets total). Once complete, move on to the Finisher.
Finisher: Frog Jumps (15 yds.)/Jump Squats (x5). Repeat 3X with no rest.
Wednesday -
Needless to say that this morning I woke up a bit sore...actually, a lot sore! My afternoon workout session torched my legs, especially my hammies. Luckily, today is an easy run so I headed (more like hobbled) to the RRC for an easy 8 miler. I found it really hard to keep form from miles 6-8 as my hammies were just not happy with me. When we finished I attempted to lift my leg and stretch my hamstring and I couldn't even straighten it out and my leg missed the half wall. I chuckled, then attempted again with a successful leg lift and stretch.
No Afternoon Workout:
Not because I was extremely sore, but because of work...Really!!! :)
Thursday -
Last night, I was extremely tired by 1730 but my son and daughter had activities at the same time and at different locations. So there was no time for relaxing. My wife and I shared the load and off we went to our respective activities for the kids. When I finally returned home, I was extremely tired (running on vapors) and irritable. I apologized to my wife and went to bed around 2015. When I woke up, I had some pain in my knee in which I had a hard time straightening and flexing. Apparently, I slept pretty hard and never moved so the weight of my knee on knee (I was laying on my side) caused a tender spot which I couldn't shake out. So I opted not to run.
Afternoon Workout:
After a few hours, the tender sport subsided so I went to the gym for some HIIT.
Warm-up: 2min Hand bike
Circuit 1: TriSet 5 rounds, 20 reps each. Rest 30secs between rounds.
Flat Bench Press
Body Weight (BW) Row
Push-ups
Rest 2mins and move on to next circuit.
Circuit 2: TriSet 5 rounds, rest 30secs between rounds.
Neutral grip pull-ups (10 reps)
Dips (20 reps)
Straight bar chin-ups (10 reps)
This circuit you can (and should) use bands or a weight assistant machine to perform the workout. This is an endurance and strength building circuit; don't be ashamed of getting assistance from bands or weights to lift you up. You'll need it!
Rest 2mins and move to the next circuit.
Circuit 3: TriSet 5 rounds, 20 reps each. Rest 30secs between rounds.
Swiss ball knee tucks (pikes)
Leg lift w/ hip thrust (Swiss ball between ankles)
Hip thrust (Swiss ball optional)
Rest 1min and move on to the finisher.
Finisher: Perform as many pushups as possible (normal position) then drop to your knees until you reach failure.
Friday -
Today I ran in my neighborhood for a 2x10min Threshold run. My knee was still sore which leads me to believe that my Wednesday easy run caused the soreness because of bad running form causing medial rotation during my stride. My hamstrings were still tight as well so this run was going to be interesting.
My warm-up miles were a little difficult as I had a hard time getting warmed up. After a few miles I went ahead and hit my first of two 10min threshold runs figuring that they will warm up eventually. The first threshold run was difficult, could never really get a good extension and toe off due to the tight hammies. So, I kept the stride compact which felt like more work but finished the first w/o at 6:16 pace. This is a lot faster than I was shooting for (6:40 range) so I made sure to get a good recovery (approx. 3:00mins) prior to the second 10min threshold run. The temps started to rise around this point (77 degrees) and I welcomed it as it got my mind off my legs. I focused on form and kept the short compact stride and finished the next the next 10mins at 6:32 pace which I was happy with. Finished off with some cool-down miles and headed home.
No Afternoon Workout.
Saturday -
Just wasn't in the right state of mind today. Just like the two previous days, my legs are tired/shot...what have you. Headed out to the RRC in hopes for 10-12 miles to make up for some miles I have missed this week. In the end, I ended up with 8 easy miles which I am not complaining too much.
No Afternoon Workout.
Sunday -
Stayed up late last night so woke up later than normal. The weather was a little humid but beautiful! Goal to day was 12 miles in hopes that I could press for 15 just because. I had a good 8 miles until some nausea hit me out of the blue. I had to walk a bit to regain my composure but in the end, I picked up the pace for 9, 10 and 11 (avg. 7:30) and staggered into mile 12.
Time to call it a week. I need to just recover and "NOT" hit deadlift as hard as I did on Tues. It made for a bad week.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
Once we were pumped, we headed out for our warm-up and performed 3x1M repeats on the track. My goal was to hit 6:00 pace for the repeats and based on my times (6:06, 5:58, 6:02) I think I survived the workout! Finished off with some cool-down mileage and then started my day.
Afternoon Workout:
Warm-up: 5x10reps w/30sec recovery stiff leg deadlifts.
This warm-up is just a primer for my leg workout today. The weight does not need to be heavy on this warm-up, just heavy enough to start breaking down the muscles and get blood flow to the area.
Trirset #1: Double Leg Press (3x10reps)/Single Leg Wall Squat (30sec each leg)/500m row.
Perform each exercise in succession and rest for 1min prior to going onto the next set. Once complete, move on to the next Triset.
Triset #2: Single Leg Press (3x10reps)/Plyo-Lunges (3x20 reps)/Stairmill (1min at highest speed)
Perform each exercise in succession and rest for 1min prior to going onto the next set. Once complete, move on to the next Triset.
Triset: Single arm Farmer Walk (50yds)/Squat shuffle (15 yds. down and back = 30yds)/Jump Rope 1min.
Perform each exercise in succession and rest for 1min prior to going onto the next set (3 sets total). Once complete, move on to the Finisher.
Finisher: Frog Jumps (15 yds.)/Jump Squats (x5). Repeat 3X with no rest.
Wednesday -
Needless to say that this morning I woke up a bit sore...actually, a lot sore! My afternoon workout session torched my legs, especially my hammies. Luckily, today is an easy run so I headed (more like hobbled) to the RRC for an easy 8 miler. I found it really hard to keep form from miles 6-8 as my hammies were just not happy with me. When we finished I attempted to lift my leg and stretch my hamstring and I couldn't even straighten it out and my leg missed the half wall. I chuckled, then attempted again with a successful leg lift and stretch.
No Afternoon Workout:
Not because I was extremely sore, but because of work...Really!!! :)
Thursday -
Last night, I was extremely tired by 1730 but my son and daughter had activities at the same time and at different locations. So there was no time for relaxing. My wife and I shared the load and off we went to our respective activities for the kids. When I finally returned home, I was extremely tired (running on vapors) and irritable. I apologized to my wife and went to bed around 2015. When I woke up, I had some pain in my knee in which I had a hard time straightening and flexing. Apparently, I slept pretty hard and never moved so the weight of my knee on knee (I was laying on my side) caused a tender spot which I couldn't shake out. So I opted not to run.
Afternoon Workout:
After a few hours, the tender sport subsided so I went to the gym for some HIIT.
Warm-up: 2min Hand bike
Circuit 1: TriSet 5 rounds, 20 reps each. Rest 30secs between rounds.
Flat Bench Press
Body Weight (BW) Row
Push-ups
Rest 2mins and move on to next circuit.
Circuit 2: TriSet 5 rounds, rest 30secs between rounds.
Neutral grip pull-ups (10 reps)
Dips (20 reps)
Straight bar chin-ups (10 reps)
This circuit you can (and should) use bands or a weight assistant machine to perform the workout. This is an endurance and strength building circuit; don't be ashamed of getting assistance from bands or weights to lift you up. You'll need it!
Rest 2mins and move to the next circuit.
Circuit 3: TriSet 5 rounds, 20 reps each. Rest 30secs between rounds.
Swiss ball knee tucks (pikes)
Leg lift w/ hip thrust (Swiss ball between ankles)
Hip thrust (Swiss ball optional)
Rest 1min and move on to the finisher.
Finisher: Perform as many pushups as possible (normal position) then drop to your knees until you reach failure.
Friday -
Today I ran in my neighborhood for a 2x10min Threshold run. My knee was still sore which leads me to believe that my Wednesday easy run caused the soreness because of bad running form causing medial rotation during my stride. My hamstrings were still tight as well so this run was going to be interesting.
My warm-up miles were a little difficult as I had a hard time getting warmed up. After a few miles I went ahead and hit my first of two 10min threshold runs figuring that they will warm up eventually. The first threshold run was difficult, could never really get a good extension and toe off due to the tight hammies. So, I kept the stride compact which felt like more work but finished the first w/o at 6:16 pace. This is a lot faster than I was shooting for (6:40 range) so I made sure to get a good recovery (approx. 3:00mins) prior to the second 10min threshold run. The temps started to rise around this point (77 degrees) and I welcomed it as it got my mind off my legs. I focused on form and kept the short compact stride and finished the next the next 10mins at 6:32 pace which I was happy with. Finished off with some cool-down miles and headed home.
No Afternoon Workout.
Saturday -
Just wasn't in the right state of mind today. Just like the two previous days, my legs are tired/shot...what have you. Headed out to the RRC in hopes for 10-12 miles to make up for some miles I have missed this week. In the end, I ended up with 8 easy miles which I am not complaining too much.
No Afternoon Workout.
Sunday -
Stayed up late last night so woke up later than normal. The weather was a little humid but beautiful! Goal to day was 12 miles in hopes that I could press for 15 just because. I had a good 8 miles until some nausea hit me out of the blue. I had to walk a bit to regain my composure but in the end, I picked up the pace for 9, 10 and 11 (avg. 7:30) and staggered into mile 12.
Time to call it a week. I need to just recover and "NOT" hit deadlift as hard as I did on Tues. It made for a bad week.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
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