As far as my new normal half-marathaon training workout routine goes, this week was pretty much par for the course. I missed CXworx and Yoga this week due to other commitments, but I still made it to Bodyflow each morning, got my strength training on and hit all my weekly training runs which is an accomplishment in and of itself.
I was summoned for Jury Duty this week and got called in on Tuesday morning which is my usual running day. Because of the timing, I took my run into the gym bright, or rather dark, and early and onto the treads. I was less than excited at the start because I'd much rather run outdoors than in on a treadmill, but I used this as an opportunity to work on speed and actually ended up having a pretty great run. Lesson learned...just do the workout and you will be glad you did. Sometimes the treadmill isn't the worse thing in the world. It's mind over matter for sure. With a positive attitude and a speed work strategy for making it through the miles, it ended up being pretty nice run.
Half marathon training is going really well five weeks in. My foot pain that creeped in around week two is non-existent, knock on wood. The weather has been a little cold and windy but with the right winter running gear, it is defintely doable. I think it helps that I know I'll be running for the finish line in Florida. It makes the chilly runs here in Illinois a little more tolerable.
Here is a brief rundown of this week as well as full details for Monday, Wednesday and Friday's strength training.
Bodyflow/Chest & Back
Bodyflow/Biceps Triceps & Shoulders
Chest & Back
Cable Chest Fly, 3 sets of 12, 20lbs
Cable Single Arm Row, 3 sets of 12, 40lbs
Dumbbell Chest Press into Single Press, 3 sets of 12, 17.5lbs
Lat Pulldown, 3 sets of 12, 55lbs
Pushups (on toes), 3 sets of 12
Single Arm Deadlift into Snatch, 3 sets of 12, 12.5lbs
Leg Press Machine, 3 sets of 12, 170lbs
Abductor Machine, 3 sets of 12, 60lbs
Adductor Machine, 3 sets of 12, 80lbs
Bench Laying Hamstring Curl, 3 sets of 12, 20lbs
Barbell Hip Raise, 3 sets of 12, 40lbs
Single Leg Deadlift, 3 sets, dropset; 12 reps 20lbs, 10 reps 22.5lbs, 8 reps 25lbs
Good Mornings, 3 sets of 12, 10lbs
Biceps Triceps & Shoulders
Chest Press with Skull Crushers, 3 sets of 12, 15lbs
Dumbbell Bicep Curl, 3 sets of 12, 15lbs
Dumbbell Front Raise, 3 sets of 12, 10lbs
Cable Tricep Pushdown, 3 sets of 12, 20lbs
Barbell Close Body Slow Bicep Curl, 3 sets of 12, 20lbs
Dumbbell Upright Row, 3 sets, dropset; 12 reps 15lbs, 10 reps 17.5lbs, 8 reps 20lbs
Dumbbell Overhead Tricep, 3 sets of 12, 15lbs
Cable Cross Body Bicep Curl, 3 sets of 12, 10lbs
Plate Lift and Steering Wheel, 3 sets of 10, 10lb plate
How did you move this week? Try anything new? Accomplish any of your goals?
If you didn't already check it out, make sure to read my post earlier this week about keeping your workouts going over the holidays! Lots of great ideas to keep moving the rest of this year, keeping holiday stress minimal and heading into the new year feeling strong and energized!