Buffalo Marathon training: Week 4 recap

-

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 final mile went back to 6.5.

Comments

Post a Comment

Popular posts from this blog

Juicing

-
The best diet comes from the things that are most commonly passed by: fruits and vegetables. Fruits and vegetables contain all of the calories, vitamins, and nutrients that the body needs to survive.  The key is how you take them in.  When cooking or steaming vegetables, most, if not all, of the nutrients are lost in the process.  Fruit and vegetable juices available at the store contain added sugars, flavoring, and refined ingredients to cause more harm than benefit. The answer is juicing.  Why juice and not just eat them?  Chances are, you WON'T eat them!  And if you do, you will probably get real full real fast or real tired of it immediately.  Juicing adds convenience and variety to your day, not to mention color.  The nutrients will detoxify your body, the calories will create energy, and the cost will make you smile.  There are no set recipes, you add what you see fit, mix and match, and expose yourself to things you haven't before....
Read more

Pre-workout nutrition

-
It's best to not go heavy with the meals prior to your workout.  Eating too much or eating the wrong thing prior to exercise can be possibly detrimental to your workout.  Imagine putting diesel fuel in your vehicle when it takes regular gasoline; there is misfiring, sputtering, and stalling.  Of course your body will not "misfire" but it could feel heavy, sluggish, you may have a stomachache, and your joints could even hurt.  Light snacks are great for workouts that are less than one hour.  Fruit and watered-down sports drinks offer quick digesting carbohydrates that break down and become available in the bloodstream immediately after consumption.  This creates a seamless production in energy and little distress on the gastrointestinal system.  Bagels, Clif Bars, and peanut butter will sit in the stomach and not break down or convert into energy as quickly due to their complex nature.  Trying to exercise with these things not properly digested wil...
Read more

2nd Annual Walk for TM

-
If you know me well, then you know my advocacy for personal health and well being.  I owe a lot of this to a rare neurological disorder that blindsided my mother in 2004.  She was left paralyzed from waist down on her left side that day; bedridden at first, reliant on a wheelchair for quite some time, and now more mobile with assistive devices.  She has come a long way from that day but the phenomenon known as Transverse Myelitis still lingers. TM is described as a  a neurological disorder caused by an inflammatory process of the spinal cord. It comes on suddenly, affecting people of all ages and walks of life. While many are able to walk after being affected by this disorder, there are many who cannot.  My mother became involved with a small group of people in New Jersey last year that all share the same questions and concerns surrounding this mystery.  On April 13th, 2013, there will be a walk at Cooper River to promote fundraising for more research and...
Read more