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Message
re: Official Running Log/Marathon Training Thread
Posted on 8/28/18 at 11:45 am to TigeRoots
Posted on 8/28/18 at 11:45 am to TigeRoots
So, tomorrow officially kicks off the training plan for the Marathon on 1/20. 5k "time trial" to set up my training paces as per vDot charts. I'm not expecting much, but need to start somewhere. Plan to re-test every 4 weeks to change up training paces as I get fitter and the temps drop. Every 4 weeks I have a reduced workload, so I should recover a bit before testing my vDot again.
Plan is currently mostly set up as
Mon: Cross Train either swim or bike
Tues: Gym
Wed: Easy Short Recovery Run
Thurs: Speed Work or Tempo Run
Fri: Easy Mid Distance (8 Miles tops) Recovery Run
Saturday: Off
Sunday: Long Run
I need a good weight room plan for one day a week. I'm thinking every Tuesday. Something along the lines of below with pretty low weight on the leg stuff
-5x7 squat
-5x7 deadlift
-5x7 dumbbell press
-3x10 lat pull down
-3x10 seated row
-3x10 front shoulder raises
-3x10 lateral shoulder raises
-5x7 preacher curls
-5x"whatever I can do" tricep dips
-alternate ab workouts
Is that too much for one day while putting a pretty big focus on training? Anyone do something similar and have a good full body workout?
Plan is currently mostly set up as
Mon: Cross Train either swim or bike
Tues: Gym
Wed: Easy Short Recovery Run
Thurs: Speed Work or Tempo Run
Fri: Easy Mid Distance (8 Miles tops) Recovery Run
Saturday: Off
Sunday: Long Run
I need a good weight room plan for one day a week. I'm thinking every Tuesday. Something along the lines of below with pretty low weight on the leg stuff
-5x7 squat
-5x7 deadlift
-5x7 dumbbell press
-3x10 lat pull down
-3x10 seated row
-3x10 front shoulder raises
-3x10 lateral shoulder raises
-5x7 preacher curls
-5x"whatever I can do" tricep dips
-alternate ab workouts
Is that too much for one day while putting a pretty big focus on training? Anyone do something similar and have a good full body workout?
3
Posted on 8/28/18 at 2:06 pm to KG6
Got caught in rain yesterday so only got in 1 mile of my recovery run, then just did core work
Posted on 8/28/18 at 2:15 pm to thibtigerfan
Lame!
Got 4 in today! Took almost 2 months off of running. Felt good this am.
Got 4 in today! Took almost 2 months off of running. Felt good this am.
Posted on 8/28/18 at 2:17 pm to KG6
Any reason for the more sets/lower reps on leg/arm exercises? I usually try to get 10-14 on everything, especially on things like your shoulder raises/laterals and leg work. I feel like it helps build stamina, gets the heart rate up, muscles get a good pump. I’d personally swap the lat pulldowns for bodyweight pullups and seated row for dumbell rows, but I am a fan of free weighs where applicable.
I’ve been implementing a ton of core/ab work circuits in between working sets of weights.
I wouldn’t say that’s too much (assuming you have the time to get it all in) and it looks like you are touching all areas. Keep in mind I’m just beginning to transform from weight training mostly with minimal running to the complete opposite, and have certainly never done any kind of triathalon training. I’m still trying to learn how to mesh the two (weights/running). That said, everything I do in the gym now revolves around trying to improve running performance.
Just my .02 and looking forward to yours and others views.
I’ve been implementing a ton of core/ab work circuits in between working sets of weights.
I wouldn’t say that’s too much (assuming you have the time to get it all in) and it looks like you are touching all areas. Keep in mind I’m just beginning to transform from weight training mostly with minimal running to the complete opposite, and have certainly never done any kind of triathalon training. I’m still trying to learn how to mesh the two (weights/running). That said, everything I do in the gym now revolves around trying to improve running performance.
Just my .02 and looking forward to yours and others views.
Posted on 8/28/18 at 2:47 pm to TigeRoots
More sets lower reps on legs just so I don't tire the legs out. This is mostly going to be injury prevention. Like literally 135-185 lbs squats and deadlifts adding reps as I feel comfortable. Nothing heavy that leaves a lasting effect on the legs. 3x10 was more generic and I don't mind working my arms a bit more. Lat pulldowns until I can get enough pullups done 
. I suck at pull ups.
. I suck at pull ups. Posted on 8/28/18 at 4:56 pm to KG6
Gotcha.
I'll go reverse grip when I do them. I feel I get a much better ROM and overall core stretch. Will work your serratus more also, which can benefit you in cycling/swimming I'd imagine.
quote:
Lat pulldowns
I'll go reverse grip when I do them. I feel I get a much better ROM and overall core stretch. Will work your serratus more also, which can benefit you in cycling/swimming I'd imagine.
Posted on 8/28/18 at 5:06 pm to TigeRoots
Stumbled upon some decent mid day weather today and it felt great. It was cloud cover with a nice breeze throughout my run. Caught a few rain sprinkles and the bottom fell out as I was stretching outside post run. Couldn't have timed it better. Had 3.5 miles on the plan, got them knocked out.
.5 10:16 (warm up)
1 9:18
1 8:48
1 8:37
.5 8:09
My plan gives 2 miles of cross training or running tomorrow, so of course I will go with running. I'll either do speed work or up the pace of a 2 mile run to my new target 5k pace 23:30/7:30.
.5 10:16 (warm up)
1 9:18
1 8:48
1 8:37
.5 8:09
My plan gives 2 miles of cross training or running tomorrow, so of course I will go with running. I'll either do speed work or up the pace of a 2 mile run to my new target 5k pace 23:30/7:30.
This post was edited on 8/28/18 at 5:08 pm
Posted on 8/28/18 at 6:02 pm to TigeRoots
It's almost southern Louisiana weather up here in VA. 90+° with a heat advisory in the triple digits. I still got a three mile run in at a 8:39 pace. Yesterday was 45 minutes of active yoga. Tomorrow is a scheduled 5 mile run in the same weather conditions.
Posted on 8/28/18 at 6:41 pm to thibtigerfan
quote:
Got caught in rain yesterday so only got in 1 mile of my recovery run, then just did core work
Man I love running in the rain during the summer. Although if it starts pouring I'll call it quits
Posted on 8/28/18 at 7:53 pm to philly444
So this evening I just went for a run. No watch. No plan on my route. No idea how far or long as I was going to run. No idea what my pace was. I just ran and got lost in my neighborhood for about an hour.
Was quite nice. Need to do that more often.
Was quite nice. Need to do that more often.
Posted on 8/28/18 at 8:25 pm to Salmon
I did the same thing tonight and just now saw your post. Are you my brother?
Posted on 8/28/18 at 8:33 pm to Ingeniero
We are one.
Posted on 8/28/18 at 8:53 pm to Salmon
I would do that a lot back when I lived in Houston. Just branch off of the running path and run through all these different neighborhoods and parts of town for hours at a time. No electronics or anything, just using the Sun in the sky as my clock. Really fun to do.
Posted on 8/29/18 at 7:05 am to Salmon
Intervals this morning.
3x 1:00 @ mile pace (6:00)
3x 2:00 @ 5k pace (7:00)
2x repeats from above
1x repeats from above
1:00 rest between mile pace intervals, 1:30 rest on 5k.
5 minute warm up and cool down.
3x 1:00 @ mile pace (6:00)
3x 2:00 @ 5k pace (7:00)
2x repeats from above
1x repeats from above
1:00 rest between mile pace intervals, 1:30 rest on 5k.
5 minute warm up and cool down.
Posted on 8/29/18 at 7:34 am to BoCam2
7 miles with the hills this morning. Felt great.
On another note - I bought a foam roller yesterday. Any tips on when and how to use it? I imagine immediately after a run isn’t ideal.
On another note - I bought a foam roller yesterday. Any tips on when and how to use it? I imagine immediately after a run isn’t ideal.
Posted on 8/29/18 at 7:50 am to StringedInstruments
quote:
I imagine immediately after a run isn’t ideal.
actually is the right time
and in the morning or before bed
Posted on 8/29/18 at 8:44 am to Salmon
need to catch up. haven't been doing any long runs yet. Over teh weekend was MTBing.
Mon - plyometric work
Tues - Speedwork on treadmill
warmup
5.5' medium
2' slower
4' fast
x4
1' sprint
1' recover
1' med
1' recover
x4
today - core work abs/back
Mon - plyometric work
Tues - Speedwork on treadmill
warmup
5.5' medium
2' slower
4' fast
x4
1' sprint
1' recover
1' med
1' recover
x4
today - core work abs/back
Posted on 8/29/18 at 9:01 am to KG6
quote:
Marathon on 1/20
I'm in on that too. need to get serious about my running.
quote:
Is that too much for one day while putting a pretty big focus on training? Anyone do something similar and have a good full body workout?
I dont' think so. I do a lot of that stuff on Mon & Wed's. Mixing strength and cardio to improve overall fitness.
quote:
low weight on the leg stuff
No, your body will adjust and become stronger which helps with distance running IMO. It does for me. Wed you have a short recovery run planned, so on Tuesday is when you really need to focus hard on legwork. Squats, lunges, squat jumps, leg press, side-to-side box jumps,
That's just my opinion though and what works for me.
Posted on 8/29/18 at 10:33 am to Cdawg
Speed work:
1.5 Mile Warm up
7x (.25 mile Run/ .25 Jog Recovery)
1.2 Mile Cool Down
Run intervals with paces:
6:49, 6:41, 6:36, 6:40, 6:42, 6:39, 6:05
1.5 Mile Warm up
7x (.25 mile Run/ .25 Jog Recovery)
1.2 Mile Cool Down
Run intervals with paces:
6:49, 6:41, 6:36, 6:40, 6:42, 6:39, 6:05
Posted on 8/29/18 at 11:40 am to thibtigerfan
Was supposed to rain this morning so I played racquetball. Of course it never rained and I should have ran
Gonna try and run tonight if it’s not raining then (probably will be nasty though)
Gonna try and run tonight if it’s not raining then (probably will be nasty though)
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