Well it has been a few weeks since I posted on how my training is going and I apologize. After the Rugged and Raw 10K trail race, I pretty much torched my knees. During my training runs, my knees would act up which would cause my hips to change my running gait. I have a philosophy that once my form breaks, my workout is complete. So I had to modify my training a bit and just focus on track, a short easy run, tempo and long run (if able). It’s pretty much textbook training, only difference is that I kept the distance short to avoid potential long term damage.
I still cross trained to keep my fitness up and with the help of my RRC training peeps and Coach Barrett Hopper of the Rockwall Running Center, I was able to stay focused and continue training. I can't tell you all enough how great this group is. We may be a small group compared to most but we all know one another and can truly call each other family.
So here is last weeks training.
Monday -
Cross-training day
Jump-Rope - 10mins
Superset (5 sets)
Row - 500m
Push-ups - 20reps
Front Raise - 20reps
Barbell Curl - 15 reps
Jump Rope - 10mins
Superset - 10mins
Crunch - 1min
Bicycle Crunch - 1min
Leg Lift w/ thrust - 1min
Hallow Hold - 1min
Hanging knee ups - 1min
(repeat the above sequence one more time)
Tuesday -
Woke up refreshed and ready to take on the day and then realized it was 0600. Dang it!!! I missed my track workout. Apparently I needed my sleep so I opt'd to perform my w/o on the treadmill.
Ran at 2% incline and performed 6x1K w/ 200m recovery (90 secs). Avg 3:50 (6:10 pace) for the 6x1Ks. Ran 7.5 miles in 60mins. Ran in Go Speed.
Wednesday -
This week my plan is to string up consecutive days of running. As I mentioned above, the past few weeks I have been recovering from the Rugged and Raw trail race where I twisted up my knees pretty good. So today is the first of hopefully several running days and I headed out to the Rockwall Running Center to run with the group for an easy 8 miler. After yesterday's workout, I felt pretty good and the knees held up nicely. A positive sign! Ran in my Saucony Kinvara 3.
After workout:
High and low rep Squats: (4 sets)
Reps - 20 (30sec rec), 5 (30sec rec)
Repeat the above reps 4x and your 30sec rest is just changing out the weight.
SuperSet: (4 sets)
Dumbbell Lunge: 12 reps
Leg Extension: 20 reps
Try and keep your recovery to 30sec or sooner between exercises. It's all about time under tension.
High and low rep stiff leg deadlift: (4sets)
Reps - 20 (30sec rec), 8 (30sec rec)
Repeat the above reps 4x and your 30sec rest is just changing out the weight.
Core: (5 sets)
Weight Crunch w/ feet off ground - 20 reps
Swimmers (small - med kicks) - 20 reps
Leg thrust - 20 reps
Side lying w/ legs elevated crunch - 20 reps per side
Perform each exercise in series then rest for 30sec and repeat for "X" amount of sets.
Thursday -
Headed out for a little shake out run. Quads and hammies bit sore from yesterday's w/o but not too bad. Ran 4 miles in my Altra Provisions.
Morning Cross-Training:
Superset (4 sets)
.25 mile on hand bike
Dumbbell Military Press - 15 reps (30lb)
Neutral Grip Pull-Up - 10 reps
Rest 30 secs after last exercise and repeat for "X" amount of sets.
Superset (4 sets)
Row - 250m
Mountain climbers - 100
Push-ups on medicine ball - 10 reps
Rest 30 secs after last exercise and repeat for "X" amount of sets.
Core Superset (4 sets)
Toe-touches - 20 reps
Leg-lift with thrust - 10 reps
Hallow Rocks - 10 reps
Straight leg Cross-crunch - 10 reps (ea. side)
Friday thru Saturday -
Life happens, so not much occurred here
Sunday -
Sunday Morning Rise and Shine workout:
Jump Rope - 5min
Push-ups - 25reps
Bodyweight (BW) Squats - 25reps
BW Lunges - 25reps (ea. leg)
Plyo Push-ups - 25reps
(Repeat for total of 4 sets, 30 sec rest between sets)
BW Shoulder Press - 25reps
Hallow-Rocks - 25reps
Swiss ball knee tucks - 25reps
(Repeat for total of 4 sets, 30 sec rest between sets)
Crunches - 25reps
Leg lifts w/ swiss ball - 25reps
Ab wheel - 25reps
(Repeat for total of 4 sets, 30 sec rest between sets)
Thank you for taking a moment out of your day and entertaining me by reading my posts. Training is difficult, if it wasn't everyone would be doing it.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
I still cross trained to keep my fitness up and with the help of my RRC training peeps and Coach Barrett Hopper of the Rockwall Running Center, I was able to stay focused and continue training. I can't tell you all enough how great this group is. We may be a small group compared to most but we all know one another and can truly call each other family.
So here is last weeks training.
Monday -
Cross-training day
Jump-Rope - 10mins
Superset (5 sets)
Row - 500m
Push-ups - 20reps
Front Raise - 20reps
Barbell Curl - 15 reps
Jump Rope - 10mins
Superset - 10mins
Crunch - 1min
Bicycle Crunch - 1min
Leg Lift w/ thrust - 1min
Hallow Hold - 1min
Hanging knee ups - 1min
(repeat the above sequence one more time)
Tuesday -
Woke up refreshed and ready to take on the day and then realized it was 0600. Dang it!!! I missed my track workout. Apparently I needed my sleep so I opt'd to perform my w/o on the treadmill.
Ran at 2% incline and performed 6x1K w/ 200m recovery (90 secs). Avg 3:50 (6:10 pace) for the 6x1Ks. Ran 7.5 miles in 60mins. Ran in Go Speed.
Wednesday -
This week my plan is to string up consecutive days of running. As I mentioned above, the past few weeks I have been recovering from the Rugged and Raw trail race where I twisted up my knees pretty good. So today is the first of hopefully several running days and I headed out to the Rockwall Running Center to run with the group for an easy 8 miler. After yesterday's workout, I felt pretty good and the knees held up nicely. A positive sign! Ran in my Saucony Kinvara 3.
After workout:
High and low rep Squats: (4 sets)
Reps - 20 (30sec rec), 5 (30sec rec)
Repeat the above reps 4x and your 30sec rest is just changing out the weight.
SuperSet: (4 sets)
Dumbbell Lunge: 12 reps
Leg Extension: 20 reps
Try and keep your recovery to 30sec or sooner between exercises. It's all about time under tension.
High and low rep stiff leg deadlift: (4sets)
Reps - 20 (30sec rec), 8 (30sec rec)
Repeat the above reps 4x and your 30sec rest is just changing out the weight.
Core: (5 sets)
Weight Crunch w/ feet off ground - 20 reps
Swimmers (small - med kicks) - 20 reps
Leg thrust - 20 reps
Side lying w/ legs elevated crunch - 20 reps per side
Perform each exercise in series then rest for 30sec and repeat for "X" amount of sets.
Thursday -
Headed out for a little shake out run. Quads and hammies bit sore from yesterday's w/o but not too bad. Ran 4 miles in my Altra Provisions.
Morning Cross-Training:
Superset (4 sets)
.25 mile on hand bike
Dumbbell Military Press - 15 reps (30lb)
Neutral Grip Pull-Up - 10 reps
Rest 30 secs after last exercise and repeat for "X" amount of sets.
Superset (4 sets)
Row - 250m
Mountain climbers - 100
Push-ups on medicine ball - 10 reps
Rest 30 secs after last exercise and repeat for "X" amount of sets.
Core Superset (4 sets)
Toe-touches - 20 reps
Leg-lift with thrust - 10 reps
Hallow Rocks - 10 reps
Straight leg Cross-crunch - 10 reps (ea. side)
Friday thru Saturday -
Life happens, so not much occurred here
Sunday -
Sunday Morning Rise and Shine workout:
Jump Rope - 5min
Push-ups - 25reps
Bodyweight (BW) Squats - 25reps
BW Lunges - 25reps (ea. leg)
Plyo Push-ups - 25reps
(Repeat for total of 4 sets, 30 sec rest between sets)
BW Shoulder Press - 25reps
Hallow-Rocks - 25reps
Swiss ball knee tucks - 25reps
(Repeat for total of 4 sets, 30 sec rest between sets)
Crunches - 25reps
Leg lifts w/ swiss ball - 25reps
Ab wheel - 25reps
(Repeat for total of 4 sets, 30 sec rest between sets)
Thank you for taking a moment out of your day and entertaining me by reading my posts. Training is difficult, if it wasn't everyone would be doing it.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
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