Sunday, June 16, 2013

Chicago Marathon Training Recap - Week 2

Monday:  Gym day - 30 min treadmill, 10 min elliptical, 10 min rower
Then I hit a few of the machines (for the back) and in between each set of 8-12 I would either do burpees, sit-ups or air squats.  Rest 30 sec and begin 2nd set.  4 sets.

I also hit up the free weights for more tricep, bicep and back work, all incorporated with a corresponding move before resting; e.g 25 jumping jacks, burpees, air squats.  Sometimes I throw in a sprint around the track as my extra just as an FYI for future reference.

Supersets are great because it gives you a burst and when done quickly, it is almost like a HIIT effect.  Great for fat-burning and overall good cardiovascular coupled with strength.

Double whammy!

I was there for a total of 1.5 hours

Tuesday:  Rest.  Since I ran the 5 miles on Sunday when otherwise I wouldn't have, I am taking the day today instead.
Wednesday: 5 miles

Thursday: Gym day - 40 min treadmill, 20 min elliptical, 10 min rower

Followed that up with:

4 x 25 of:
Wall Balls
Sit ups
Air Squats

Friday:  Rest

Saturday: 12 miles 
Note to self:  Don't do anything that involves a lot of squats 2 days prior to long run.  This was hard y'all but it got done!  I was going to start no later than 5:30 (its light here by 5am and sunrise is actually around 5:20 this time of year; still don't understand that!) but because Mother Nature wasn't cooperating I didn't get started until 6. 

Then early evening I mowed the front and back.  I wore my Garmin because I was curious how far it was to do both.  Both the front and back together equaled 1.4 miles and the back is a LOT of up hill.  Took me 40:10 min for an avg pace of 32something.

This week is a cut back week!  WAHOO and thank the baby Jesus!

Sunday: 3 miles (I think for now I like the run on Sunday and rest on Tuesday instead!)  We'll see if that stays intact once my long runs exceed 15 miles on Saturdays.

1 comment:

TX Runner Mom said...

Sounds like a great training week! I am having a hard time trying to figure out when to do my 2 lower body workouts each week now that I am running regularly again...I learned the hard way not to work legs the day before a long run, lol!