End of Week Check In (Week 2 of Half-Marathon Training)

I’m really hoping that I can keep this momentum going…so far, I haven’t missed any workouts and still have had gas left in the tank. This is what my week looked like in detail:

Monday

4mi Run – 10:34/mi avg pace and a moving time of 42:26 minutes. The route that I ran for this run wasn’t the route I intended; I took a wrong turn and didn’t realize until .5mi later, (oops). It was still a good run though, and faster than expected, (even with some snow on the ground)!

weekly-recap-week-2

Tuesday

Back & Biceps:

-5 min Warm Up

-One-Arm Bicep Curls: 30lbs @ 5 sets x 21 reps total (1 min rest in between sets)

-Back Extension: 150lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Standing Barbell Curl: 50lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Roman Chair: 35lbs @ 5 sets x 25 reps (1 min rest in between sets)

-Hammer Curls: 25lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Lat Pulldown: 40lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-5 min cool down

Wednesday

Legs:

-5 min Warm Up

-Calf Press: 170lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Barbell Squats: 100lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Hip Adductor: 145lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Hip Abductor: 145lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-5 min Cool Down

I should probably note that I only work each muscle group in my legs once during a leg workout since I run three days a week.

Thursday

Rest Day

Friday

Intervals (Hills) – 2mi @ 11:01 avg pace with a moving time of 22:45. I must confess; I didn’t do the last set of hills because not only was it pretty windy, the snow was starting to come down and it just wasn’t working out for me.

Chest & Tris

-5 min Warm Up

-Assisted Dips: 100lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Bench Press: 50lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Tricep Press: 90lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Pec Fly: 80lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Dumbbell Tricep Extension: 35lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Chest Press: 65lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-5 min Warm up

If you follow me on Instagram, you’ll see the issue I had during my bench press. I still managed to make do with what I had though.

Saturday

Rest Day

Sunday

Intervals – 3.4mi@ 10:38/mi avg pace with a moving time of 36:10

This week was pretty good and like I said, I’m really hoping I can keep this momentum up as the miles increase. One thing I’ve noticed since I’ve started training for my half is that I feel like I could workout even on the days where I scheduled a rest day. I even doubled up on the Friday and I still felt ok.

 

-Running Fast, Lifting Heavy

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10 thoughts on “End of Week Check In (Week 2 of Half-Marathon Training)

  1. Great second week!
    The cool thing is, as you get into more training, you start feeling more fit and ready to take on more. This is great! But remember that those rest days help propel you into stronger workouts the following week. Awesome balance of strength and running. You live up to your blog’s name. 🙂

    Liked by 2 people

  2. Great week of training! I definitely can attest to the truth of the comment above 👆🏻. Feeling energized on your rest days is a great feeling (how I’m feeling today on mine), but they are important for muscle repair etc. My suggestion is to do restorative yoga or stretching/rolling or go for a relaxed walk outside, especially when that spring weather comes!

    Liked by 1 person

  3. Pingback: Race Season is Starting… | Running Fast, Lifting Heavy

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