Tuesday, August 07, 2012
Challenge totals so far -
Miles - 7.03/100
Push ups - 275/2,000
Pull ups assisted - 48/200
Marathon Training Schedule...
I stated this the other day in my challenge blog but it is worth repeating, this marathon is going to be SLOW. The goal is to make it across the finish line without injury to my knee and to be able to sign up for another race and COMPLETE the race without backing out as I have so many times because of my knee issues. I am so tired of training for races and not being smart with my runs and as a result, I do not even get to race. So, if the plan has me running/walking, then that is what I am going to do. I am going to start off aiming for a 13 mm AP with my long runs and see how my knee does. If all is well, I can increase my pace somewhat but not much. The next marathon can be about speed, but this one is about FINALLY making it across the finish line for my first 26.2. I have completed 6 HM's and 6 triathlons in addition to countless road races ( 5k's, 10k's etc...) I want more than anything to make this goal and to finish strong, meaning not injured. I want to be able to run a good recovery run a few days post marathon and for my knee to be happy. So, if you see me posting crazy fast times, far off of what I am supposed to be doing, feel free to yell at me....I will understand :)
This weeks schedule.....
Monday - Easy walk - DONE
Tuesday - 5 mile walk/run and ST - DONE
Wednesday - Easy walk or bike
Thursday - 4 mile walk/run with drills and ST
Friday - Rest
Saturday - 12 miles run/walk @13mm
Sunday - ST and easy walk
Now for today's challenge results -
M1 - Kefir, milled flaxseeds, sunflower seeds, almonds and apple
M2 - Whey protein shake with 1/2 banana and skim milk. GF rice cake with natural PB
M3- Spring mix with ground chicken, peppers, cucumber and 1 grapefruit
M4 - Grilled chicken breast with spinach, egg and avocado, 1/2 a protein shake
M5 - More of the Kefir mix from this morning
5.03 mile run/walk on the tread - 58:08 mins, 11:33 AP
Short ST set -
Alternating bicep curls - 3 sets of 12 reps with 30 lb Db's - I reached my goal :) BUT the last few reps of set 3 my form was not as good as I would like. I was swaying back, so I need to improve on this but I am so very excited to see what I was finally able to get those 3 sets in using 30 lb Db's. It was a goal of mine and I reached it....on day 2!! Yea!
Two arm bicep curls - 3 sets of 15 reps with 20 lb Db's
Bent over rows with a 59 lb BB- Set 1 - 10 reps, Set 2 - 5 reps......totally spent. I could not do more.
Shoulder press with sumo squat - 3 sets of 15 reps with 20 lb Db's
Pull up Close grip - 3 sets of 5 assisted
Pull up Wide grip - 3 sets of 5 assisted
Diamond Pushup - 50 reps
Close grip push up - 50 reps
Spiderman - 50 reps
Solider plank push - 50 reps