Week Two – Forging Ahead

This week SHOULD go like this:

  • Monday – Speed Ladders & Yoga
    • 1000 meters @10k pace (10k pace = 12:30 min/mile
    • 90 seconds recovery
    • 500 meters @5k pace (5k pace = 12:15 min/mile)
    • 90 seconds recovery
    • 500 meters @5k pace
    • 90 seconds recovery
    • 200 meters@mile pace (mile pace = 11:30 min/mile)
    • 90 seconds recovery
    • 400 meters @5k pace
    • 90 seconds recovery
    • 400 meters @5k pace
    • 90 seconds recovery
    • 200 meters@mile pace/90 sec recovery times 5 (for a total of 1000 meters @mile pace)
  • Tuesday – Volleyball & Yoga (I count volleyball as a rest-ish day)
  • Wednesday – Strength training – A/B sets – 8 reps each. & Yoga
    • A; Clean & press (45 pounds) & B: reverse lunge with forward arm raises (dumbbells 10 pounds each)
    • A: Tricep kickbacks (dumbbells 15 pounds each) & B: side lunge w/overhead press (dumbbells 20 pounds each)
    • A: Bridge on yoga ball with chest press (dumbbells 20 pounds each) & B: bicep curls/overhead press (performed at static squat with dumbells 20 pounds each)
    • A: Hamstring curls w/yoga ball & B: deadlifts (kettlebell 25 pounds)
    • A: Reverse crunch on yoga ball (dumbbells 10 pounds each) & B: goblet squats w/bicep curl (kettlebell 25 pounds)
    • Each A/B set twice w/60 second rest between
  • Thursday – Tempo run & Yoga
    • 10 min @12:00 min/mile
    • 2 min walk
    • 10 min @11:45 min/mile
    • 2 min walk
    • 10 min @11:30 min/mile
    • 2 min walk
    • 10 min @11:45 min/mile
    • 2 min walk
    • 10 min @12:00 min/mile
    • 2 min walk
  • Friday – blessed REST DAY! (but Yoga)
  • Saturday – Long run: 7.5 miles (and then I’m making cream puffs with my daughter and I can hardly wait!!!!)
  • Sunday – Swim & Tri-set – 8 reps each & Yoga
    • A: Clean and press (45 pounds) & B: plie squat w/forward arm raises (dumbbells 15 pounds each) & C: wood choppers (medicine ball 8 pounds)
    • A: Bridge flies on yoga ball (dumbbells 15 pounds each) & B: sumo squats with overhead press (dumbbells 20 pounds each) & C: Goblet squats with bicep curls (kettlebell 25 pounds)
    • A: Side leg lifts (floor work: 8 straight leg; 8 knee to chest; 8 inner thigh – each leg) & B: clam shells & C: plank 60 seconds
    • A: Deadlift (kettlebell 25 pounds) & B: 90-90 lift (on back, feet on wall @90 degree angle, GLUTE lift – small motion, but OW) & single leg deadlift each leg (kettlebell 10 pounds)
    • A: Superman & B: Static squat w/bicep curl and overhead press (dumbbells 20 pounds each) & C: bridge on yoga ball with chest press (dumbbells 20 pounds each)

After yesterday’s run I was talking to Mark, a little nervous about this week because I was so horribly exhausted after yesterday’s workout. Since my schedule got all sorts of skeewampus last week, it has put me in a position where I have to do back to back runs. I NEVER run two days in a row. I was so exhausted after yesterday’s run and was having a minor freakout that I was going to have to run again on Monday and maybe I would just switch my schedule around and put weights on Monday and then speed ladders on Wednesday but then I’ve got a Wednesday and Thursday run and OH MY GOD THEN I HAVE 7.5 MILES ON SATURDAY AND NOT ENOUGH TIME TO REST FROM RUNNING TWO DAYS IN A ROW BEFORE I HAVE TO DO A LONG RUN!!!!!!!!!!!!!!!!!!!!!!

Mark is a patient man. He listens very carefully and asks if running Tuesday morning before work would be practical – gives me an extra day and a half after Sunday’s long run to rest and a day and a half before my Thursday evening run. I’m nodding. Nodding. Nodding. I can do that. I can do that. I can do that. Do you know how AWFUL I am about getting up in the morning to workout?

I. Am. HORRIBLE!

But I did feel better after talking with Mark and having a logical work around without having to really readjust my schedule too much.

Today I have felt rested. I’m not sore. My feet don’t hurt. Nothing hurts. So guess what? I’m not adjusting my schedule! I’m doing my normal workout tonight after work just like my schedule says I should! And this week I am NOT changing out my long from Saturday to Sunday! That was just plain ol’ STUPID!

Check me out! Learning and evolving! Weird.

Today I am not in my head. Today I feel good!

One thought on “Week Two – Forging Ahead

  1. Pingback: Done Ditty Done Done Done – Week 2 – All You Need To Know

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