We are in week three of my Marathon training for my first 13.1 run. This will be the longest run in my running history log.

Last week was not a great week of training. My miles were short and I didn’t get in as many workouts as I should. Now that this is a new week and I plan to just hit hard and full throttle. Especially since next week I will be in California for a Women’s Convention.  The goal is to hit 14.5 mikes by Saturday.

Here us a look at this weekend training.
Monday
Cross train day: Taebo bootcamp peer with the Pt 24/7 bands. This was mostly upper body resistance hitting biceps and delta.

I did a Metabolic Abs 10 workout for my core. I had the urge to do 100 sit-ups but just did the 10 core workout. The ME workout was a burner.

Tuesday: 5:30 am morning 5 mile run on tread.

Here are my splits
I also planned a morning yoga class but my PT appointment overrode this workout . Will see if I can make it up later at LA Fitness this evening.

My strength train for the day will be shoulders and triceps
Front/ side and posterior raises with 10lb 3×12
Bent over flys  with 10lbs 3×12

Cable tricep pull-downs 30lbs 3×12                                                                                                                                                                    50 dips on the bench/ 30 assisted dips

Skull crushers with bar ( I love these)

Wednesday

2 mile run- I will be using my iSmoothRun App.  Looking to improve my time from my last recorded 2 mile run.  My hamstrings and hip flexors feel very good and I tell by my pigeon pose stretch that they are lengthening.

IS THERE ANYTHING I SHOULD ADD TO THE REST OF THIS WEEKS PROGRAM?  I AM WORKING ON INCREASE MY SPEED OF MY 5K TIME TO 10 MINUTES OR LESS.  HOW CAN I IMPROVE MY SPEED?

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