DaileyFit

 Week 5 of marathon training done for the Buffalo Marathon utilizing Runna. Here's how it went: Monday - Cross training: SkiErg workout consisting of 3/4/5/4/3 min sets with 2 min recovery between.  Runna strength consisting of fire hydrants, walking lunges, bear crawls, calf raises. Tuesday - 5 mile easy run on treadmill averaging an 8:30 pace. Wednesday - "Over and Unders Miles" on the treadmill.  1 mile easy warmup at 7.2mph, followed by 1 mile at 7.8mph and then 1 mile at 8.6mph with 1 mile cool down at 7.2 mph. Thursday - Cross training: 20 min Peloton bike class.  Runna strength consisting of leg swings, BW squats, lunge hold calf raises, lateral walks. Friday - "Broken Miles" on the treadmill.  .75 easy warm up (7.2mph) followed by 2 min walking at 3.5mph.  Then I did two sets of (.75 at 9.2mph, 2 min walk at 3.5 and .25 at 9.9mph, 1 min walk at 3.50) followed by .50 mile cool down at 7.2mph. Saturday - Cross training: 45 min Peloton bike class. ...

Week 4 of marathon training complete using Runna.  The week went like this: Monday - Cross training.  WOD from Concept2 on my SkiErg (3 min ski and 2 min recovery x 5).  Full body strength from Runna including bodyweight squats, core work, step ups with knee drive, chest flies, and lunges with overhead pressing. Tuesday - 4 miles easy (done on treadmill due to temps). Wednesday - Cross training.  30 min Peloton bike.  Lower body strength from Runna with walking lunges, fire hydrants, clam shells, deadlifts, and side planks. Thursday - 4 mile progression run - .75 easy, .50 at 7:50, 1 mile at 7:20, .50 at 7:00, .50 at 6:45, 90 sec recovery, .75 easy (done at track) Friday - 3.75 miles easy Saturday - 45 min Peloton bike and heavy bench press. Sunday - 9.5 miles (2.5 easy, 6 at 7:50, 1 easy).  I had to do this on the treadmill due to the snow outside, the first 2.5 miles were a gradual progression from 6-7.5 mph, the block of 6 miles were at 7.7, and the fina...

 I have recently started training for my latest marathon, the Buffalo Marathon, which will be Memorial Day weekend.  This will be marathon number 11 for me and over the years I have followed many training programs to get myself prepared (some with more success than others). Usually with these programs, I just transfer the chart with prescribed workouts and paces into my calendar and make minor adjustments here and there and hope for the best with nothing more to go off of than my own input. While there are many great run coaches out there, I am giving the app Runna a try this go around because I wanted to change it up but also had heard many good reviews.  Runna allows you to customize the type of program you want in many aspects: How long do you want to train How aggressive do you want to train How much, if any, speedwork do you want included How many days per week would you like to run Do you want pace targets?  How often? What is the minimum/maximum mileage you wa...

 With the start of a new year, chances are more likely that you've set some goals for yourself.  Eating healthier, working out more, and losing weight come to mind as typical "New Year, new me" type resolutions.  We've all done this and made these proclamations without fully coming up with a strategy or gameplan to achieve our goals (no matter what they are). Let's take the "I want to work out more" goal for example.  What exactly is the goal?  What is the endgame?  How long are you giving yourself to achieve this goal?  Without specific criteria like these, the chances of attaining this "goal" plummet. Enter the SMART goal.  Smart goals create accountability and help guide you to accomplishment.  They help you zero in on what exactly you wish to do, and create an outline to get you to it. When you create a goal, apply the SMART criteria to help you answer these questions. Is your goal.... S: Specific ?  What exactly are you trying to do...