hbf run for a reason training – week 1

I’m trying on a new look for my training.  I really want to add in my splits for each run, but I’m finding it a little tricky.  I want it to look good, but also be informative, and easy to type up each week.  Not sure if this will stay.  Anyway, here is my first week of training:

Monday, Apr 17
(Day 1/42)

  • Run
    3 miles, easy pace (10:11min/mile)

 

 

 

 

  • Strength workout:
    – 3 x 10 dumbbell deadlifts (20lbs)
    – 3 x 10 dumbbell squats (20lbs)
    – 3 x 10 one arm dumbbell rows (20lbs)
    – 3 x 10 push ups
  • Surf
  • Tennis

Tuesday, Apr 18
(Day 2/42)

  • Surf
  • Run:
    – 10 x 200m, with 1 mile warm up and cool down (9:30min/mile)
    Splits (in min/mile): 7:44, 7:38, 7:44, 7:52, 7:33, 7:47, 7:43, 7:58, 8:17, 7:14

img_0527

 

 

 


Wednesday, Apr 19
(Day 3/42)

  • Rest day
  • Surf

My surf!

 


Thursday, Apr 20
(Day 4/42)

  • Strength workout:
    – 3 x 10 dumbbell deadlifts (20lbs)
    – 3 x 10 dumbbell squats (20lbs)
    – 3 x 10 pushups
    – 3 x 10 leg raises
    – 3 x 45sec planks
    – 3 x 30sec side planks
    – 3 x 50 bicycle crunches
    – 3 x 10 tricep dips
    – 3 x 10 lateral dumbbell raises (5lbs)
    – 3 x 20 dumbbell curls (5lbs)
  • Run:
    – 2 mile tempo, with 1 mile warm up and cool down (9:35min/mile)
    tempo miles: 9:10, 8:42.


Friday, Apr 21
(Day 5/42)

  • Run:
    5 miles, easy pace (10:07min/mile)


Saturday, Apr 22
(Day 6/42)

  • Run:
    8 miles, long run (10:28min/mile)
  • Yoga:
    – 30-ish minutes

Sunday, Apr 23
(Day 7/42)

  • snapseed-2Rest day
  • Yoga/Stretch/Foam Roll – 30-ish minutes
  • Surf (but only an hour, and the surf was small….)

 

 

 

Weekly mileage:  24.5 miles

Overview:  I’m so extremely happy with how this first week of training has started.  Hopefully I will continue with this!  My speedwork was tough, the tempo was tougher (and only 2 miles!).  I think it might be the time of day I’m heading out to run, it’s been rainy this week, so I’ve used that as an excuse to go out at around 9am-10am, and the temperature has been close to 80F, with high humidity.

Things that I wanted to include, I did:

  • Speedwork
  • Tempo Run
  • Long Run
  • Strength train

 

Only 5 weeks to go now!!

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