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December 15, 2013

Marathon Training - Week Five

As I wrote last week, this was a Tuesday - Thursday - Saturday week.

Tuesday - 45 minutes on the stationary bike with heart rate at 120-130, just a bit above active recovery. 20 minutes in the weight room.

Thursday - 90 minutes on the stair master with heart rate around 135. Every 30 minutes I would stop and visit the weight room for five minutes for abdominals, lats, shoulders and arms and chest. One set for each of them

Saturday - Two hours and forty minutes...on the treadmill. The mental challenge was greater than the physical. Boring, boring, boring echoed in my head for the first 30 minutes. After that it was still boring but the echoes quieted down. I need to pay closer attention to the heart rate, keeping it lower. But, the legs felt good afterwards and I remain on pace to be covering twenty + miles on this long weekend run by...the second weekend of January.

This coming week will be:

Monday - 45 minutes on the stationary bike with heart rate at 120-130, just a bit above active recovery. 20 minutes in the weight room.

Wednesday - The weather says I can run outdoors. I’ll run 9 miles. I’d like to do it under 90 minutes. We’ll see.

Friday - 30 minutes, 140+ heart rate, on the bike or a short run of 3-4 miles. Upper body at the end.

On the off days I walk 10-15 minutes 3-4 times each day for a total of 40-45 minutes. I use them as an active recovery session and a break from work where I can relax and stretch not only my legs but my thinking. These are always productive sessions for both. Solutions pop up, little baby-steps I can take to overcome a hurdle of any size.

Have a good week!

Posted on December 15, 2013 at 07:59 AM in BHAG, Marathon Training, Running |

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