hbf run for a reason training – week 2

Week 2!  Success!  6 days of running, 2 strength workouts, some surfing and numerous days of foam rolling and stretching.

Monday, Apr 24
(Day 8/42)

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

 

 

 

 

  • Small ab workout 
  • Surf

Tuesday, Apr 25
(Day 9/42)

  • Run:
    – 8 x 600m, with 1 mile warm up and cool down (9:18 min/mile)
    – Splits (in min/mile): 8:21, 8:27, 8:17, 8:18, 8:19, 8:30, 8:15, 8:09.

  • 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
    – 3 x 10 legs raises
    – 3 x 10 tricep dips
    – 3 x 10 squat with press (5lbs)
    – 3 x 10 dumbbell bicep curls (5lbs)
    – 30 sec plank

Wednesday, Apr 26
(Day 10/42)

  • Rest day!!

Thursday, Apr 27 
(Day 11/42)

  • Run:
    – 3 mile tempo, with 1 mile warm up and cool down (9:35min/mile)
     tempo miles: 9:23, 8:50, 8:47

 

 

 

 

 


Friday, Apr 28
(Day 12/42)

  • Run:
    – 3.5 miles, easy pace (10:03min/mile)

Saturday, Apr 29
(Day 13/42)

  • Run:
    – 10 mile long run (9:53min/mile)


Sunday, Apr 23
(Day 14/42)

  • Surf
  • Run:
    2.76 miles, easy pace (10:31min/mile)
  • Strength:
    – 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
    – 3 x 10 legs raises
    – 3 x 10 squat with press (5lbs)
    – 3 x 10 dumbbell bicep curls (5lbs)
    – 3 x 30 sec plank
    – 3 x 30 sec side plank (both sides)
    – 3 x 50 mountain climbers
    – 3 x 50 bicycle crunches
    – 3 x 20 bent leg jackknives

 

Weekly mileage:  30 miles

Overview:
 What a great week!  I decided to add on 2.76 miles on Sunday, just to hit 30 miles for the week.  My tempo run was good – tough.  I decided to ignore my watch the entire run and just run by feel.  The first mile was the slowest, but the next two were exactly where I would hope they would be.
My long run was my favourite this week.  I felt strong the entire run.  I got progressively faster, and definitely felt I could have gone longer – exactly how I would want a long run to go!  Let’s try to keep this up for the next week.

4 weeks to go!

 

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