On my road to my upcoming race, I figured I would post how my weekly training is going and share it with you the reader. Some my not care and I am fine with that but, this is a way to for me to come back and see how I was feeling a particular week, how a particular workout was performed/handled and just a way to help prepare me for future training. So with that, I give you the road to the Philadelphia 8K and Half...week 1.
Well, this past week (Aug 12-18) I started my training for the Philadelphia Half in November. I took the previous week off from running to spend some quality time with my family because I know I will miss a few/several things due to training. That off week was enjoyable as I slept in, focused on some HIIT training to keep the muscles active and just chilled (something I rarely do). Now it was time to prepare for what I hope to be an excellent half marathon for me and prepare for Boston 2014.
This week went by fairly slow and I just wasn't feeling it. Not a great feeling to start off your training week. I felt lethargic, tight and just not comfortable at all this week. It didn't help that we had a storm come through (It's TX and it's Aug, so this is a rare occurrence) mid-week which brought on a massive headache which sidelined me for two days. Luckily, by the end of the week I was feeling better and had two solid runs.
Below is my training recap:
Monday -
Easy 5 mile run with the Rockwall Running Club (RRC). Ran in my Saucony Kinvara 3's and felt alright. It felt like a shake out run. Finished in 45mins.
Later on that day, I hit the abs and core. Jump rope, straight leg bicycle crunches, plyo pushups, weighted crunch (25lb plate), ab wheel, crunch with knees-up, side plank dips, hanging knees ups and finished off with back extensions
Tuesday -
Track workout with RRC. Wore my Saucony A5's (great racing flat) and performed 16x100m with 100m recovery. My legs were heavy and tight. The off week must have had an affect on me. Couldn't hit the times I was hoping for (17sec) so I kept it at the only pace I was able to hit consistently (19secs).
Later on that day, I had a leg workout that I apparently wasn't physically prepared for. Assisted pistol squats, single leg press, double leg press, farmer walks, jump rope, single leg wall squats. Then I finished off with core where I had to "tap out" because my core was shot from yesterday's work out but we did hallow rocks, hallow holds, toe touches and planks.
Wednesday -
I woke up with a massive headache at 0400 and could not get out of bed. At 0530, I forced myself up to get ready for work and figured the headache would pass. I packed a gym back in hopes I would at least get a workout in. I drank some coffee, which helped subside the headache and I went on with my day. I could tell, early on that an evening run was not in the cards especially when I went to the gym at lunch and took to hops on the jump rope and my head immediately began to pound. So I went back to my desk, finished out the day and went home.
Thursday -
Woke up feeling a lot better but could tell my body was not all there. Headed out for a 60min progression run. I ran in the Skechers GoSpeed (I'll be writing a review later on theses kicks) otherwise known as the GoMeb Speed. It was a cool humid morning and although my times were erratic, it was a solid run.
Later that day, I set out for an upper body workout which only lasted 5 maybe 10 minutes. I was not into it at all, so I checked out. This is probably effects from the headache yesterday.
Friday -
Slept though my 0400 alarm which was a blessing. When I woke up to get ready for work, I felt fantastic. Headed to the gym and had the best workout of the week. Focused on core, shoulders and legs.
That evening headed out for a run in my neighborhood for an easy 60 minute run. I ran in my Mizuno EVO Levitas (you can read my review here) and felt great.
Saturday -
Luckily, with the storm that came in Wednesday, I was able to get in a run at 0800. That's a ridiculous time because here in Texas, 0800 it is usually 90 degrees but today it was 70 with a nice breeze. I ran a 2x2 mile tempo in my GoSpeed and had a hard but fantastic run. Got in about 8 miles and felt pretty good on my cool down.
Sunday -
This is not typical, but I took it off. :)
Other than that, there is my week. I hope to share with you more of my training to the Philadelphia 8k and Half because no matter who you are elite, age grouper, recreational runner, fitness enthusiasts, jogger or walker. We all go through hi's and low's...we are human. Reading what others go through can help inspire or simply, let you know that "everyone" hits a bump in the road. It's just up for you to decide if you want to learn from those lows and pick yourself back up to better yourself everyday.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
Well, this past week (Aug 12-18) I started my training for the Philadelphia Half in November. I took the previous week off from running to spend some quality time with my family because I know I will miss a few/several things due to training. That off week was enjoyable as I slept in, focused on some HIIT training to keep the muscles active and just chilled (something I rarely do). Now it was time to prepare for what I hope to be an excellent half marathon for me and prepare for Boston 2014.
This week went by fairly slow and I just wasn't feeling it. Not a great feeling to start off your training week. I felt lethargic, tight and just not comfortable at all this week. It didn't help that we had a storm come through (It's TX and it's Aug, so this is a rare occurrence) mid-week which brought on a massive headache which sidelined me for two days. Luckily, by the end of the week I was feeling better and had two solid runs.
Below is my training recap:
Monday -
Easy 5 mile run with the Rockwall Running Club (RRC). Ran in my Saucony Kinvara 3's and felt alright. It felt like a shake out run. Finished in 45mins.
Later on that day, I hit the abs and core. Jump rope, straight leg bicycle crunches, plyo pushups, weighted crunch (25lb plate), ab wheel, crunch with knees-up, side plank dips, hanging knees ups and finished off with back extensions
Tuesday -
Track workout with RRC. Wore my Saucony A5's (great racing flat) and performed 16x100m with 100m recovery. My legs were heavy and tight. The off week must have had an affect on me. Couldn't hit the times I was hoping for (17sec) so I kept it at the only pace I was able to hit consistently (19secs).
Later on that day, I had a leg workout that I apparently wasn't physically prepared for. Assisted pistol squats, single leg press, double leg press, farmer walks, jump rope, single leg wall squats. Then I finished off with core where I had to "tap out" because my core was shot from yesterday's work out but we did hallow rocks, hallow holds, toe touches and planks.
Wednesday -
I woke up with a massive headache at 0400 and could not get out of bed. At 0530, I forced myself up to get ready for work and figured the headache would pass. I packed a gym back in hopes I would at least get a workout in. I drank some coffee, which helped subside the headache and I went on with my day. I could tell, early on that an evening run was not in the cards especially when I went to the gym at lunch and took to hops on the jump rope and my head immediately began to pound. So I went back to my desk, finished out the day and went home.
Thursday -
Woke up feeling a lot better but could tell my body was not all there. Headed out for a 60min progression run. I ran in the Skechers GoSpeed (I'll be writing a review later on theses kicks) otherwise known as the GoMeb Speed. It was a cool humid morning and although my times were erratic, it was a solid run.
Later that day, I set out for an upper body workout which only lasted 5 maybe 10 minutes. I was not into it at all, so I checked out. This is probably effects from the headache yesterday.
Friday -
Slept though my 0400 alarm which was a blessing. When I woke up to get ready for work, I felt fantastic. Headed to the gym and had the best workout of the week. Focused on core, shoulders and legs.
That evening headed out for a run in my neighborhood for an easy 60 minute run. I ran in my Mizuno EVO Levitas (you can read my review here) and felt great.
Saturday -
Luckily, with the storm that came in Wednesday, I was able to get in a run at 0800. That's a ridiculous time because here in Texas, 0800 it is usually 90 degrees but today it was 70 with a nice breeze. I ran a 2x2 mile tempo in my GoSpeed and had a hard but fantastic run. Got in about 8 miles and felt pretty good on my cool down.
Sunday -
This is not typical, but I took it off. :)
Other than that, there is my week. I hope to share with you more of my training to the Philadelphia 8k and Half because no matter who you are elite, age grouper, recreational runner, fitness enthusiasts, jogger or walker. We all go through hi's and low's...we are human. Reading what others go through can help inspire or simply, let you know that "everyone" hits a bump in the road. It's just up for you to decide if you want to learn from those lows and pick yourself back up to better yourself everyday.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
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