Monday, November 26, 2012

Training Plan 11/26-12/2

   By focus I mean the exercise(s) that I do first in my workout after warming-up.  It is the lift(s) that I am most trying to improve strength on so I put them first as I am not yet fatigued and able to give 100% effort.  I usually go heavier weight, lower rep on it, 4-6 sets, 3-8 reps (sometimes 1 or 2 reps in last sets).

On most lifting days I like to warm-up with a few KB Turkish Get-ups on each side.

11/26- AM: Chest/Tris/Core- w/ focus on heavy weight, low rep bench press and bodyweight dips
PM: 9 mile run- 1:05:51 - 7:18 average  7:49/ 7:51/ 7:35/ 7:26/ 7:09/ 6:57/ 6:48/ 6:56/ 7:19

11/27- Lower Body- KB Swings to warm up.  Focus on Heavy (135-145lb) Squats, Hip Thrusts and Step-ups with some extra glute stuff at the end.
No Run

11/28- Back/Biceps- focus on Pull-ups and Bent Over Rows
followed by treadmill intervals if legs can handle it (if not switch with Th run)
1 mile warm-up, 15 ~ 30sec -1 min intervals at 5-5:20 pace with equal rest, 1-2 mile cool down.

11/29- AM: Shoulders/Core- focus on Clean and Press, Overhead Press. TRX Core Exercises
 PM: 4-5 miles easy-ish

11/30- Possible light lifting session, 3-4 miles

12/1- 2 miles easy with 4-6 strides after

12/2- 5k! :D

Approx Total mileage: 30 (with 1 mile race warm-up and 1-2 mile cool down)

   Today's run felt pretty good, it's the longest run I've done since last  January's 10 mile race (which I mentioned last post I'm doing again this year).  I didn't train for it last year, but my pace today was already faster than my pace in last year's race (although mostly bc I fell apart in the last 2 miles from the lack of training lol).  My goal time is 1:05 and I think today's run is a good indication that it's possible.  I didn't plan those 3 sub-7 miles near the end, my legs just felt loose and they happened without too much extra effort so I went with it.

    For the bench my immediate goal is 90lbs, I've been stuck at 85 for awhile now.  I didn't have a spotter today so I just did 4 sets of 3-4 reps at 85 with a beginning and ending set of 65lbs x 8(b) & 12(e).

Garmin Question: I've been unable to upload my data for awhile now.  The site recognizes my Garmin but when I try to upload my runs it tells me, "no new activities to upload."  Anyone ever have this problem and/or a solution to it?