DAILY QUOTE: "Masters who resolve to increase training intensity should also observe a transition period. We need to prepare our intermediate and fast-twitch fibers for the increased workload. Jumping into tempo runs or intervals won't lead to better fitness; instead, it'll lead to a long period of inactivity while we nurse sore muscles and injuries on the couch." --Pete Magill, Running Times Magazine, January 2012, article "Run First, Train Later," pg 30.
I'm still running, but not really training, as I slowly add more base mileage. I did hit a milestone last Friday, I ran my first six miler since post-cancer! I'm in no hurry to start training for any races as I'm really enjoying my peaceful, meditative, slow running miles. I may start training for 5k races this coming March depending how my body feels.
The following is last weeks training:
Monday: Run 5.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 2.0 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 5.0 miles. (treadmill, 10 minute miles)
Thursday: Run 2.0 miles, loop around home. (9:47 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Run 6.0 miles, loop around home (9:51 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 24 miles.
Last week I increased the leg press machine to 100 pounds and my leg extension to 70 pounds, all the other exercises are still challenging. The following is my current weight training routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 100 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 70 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 60 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 35 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Yesterday my lower back was a little sore, will skip the lower back extension next week as to allow myself to heal and adapt. I could really use a massage, but can't afford it, hence my trusty foam roller will have to suffice.
The holiday weeks have taken it's toll, my current weight is 179 pounds, which is nine pounds over my ideal racing weight of 170 pounds. Time to focus on my diet this week!
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