Injury, Running, Training, Uncategorized, Winter Training

Building A Runner: Week Two

So, this week has seen a slight improvement in the gym in terms of weights and lack of DOMS!

There was also an inclusion of running for the first time, which was only 20 minutes worth, but hey, it’s a start!

Anyway, here is week two of Building A Runner!

Week Two – Commencing: 26/09/16

Monday: Cycled to/from work – 5.6 mi

Tuesday: Gym session

Back Squat 3 x 8 @ 90kg

Push Press 3 x 8 @ 40kg

Flute Bridge on step > single leg squat 3 x 10 (5 each leg)

Shoulder Press > Rope Waves 3 x 12

Core: Using Swiss Ball

Crunches > Side Crunches (L) > Side Crunches (R) > Back Raises

Wednesday: Cycled to/from work > 20 min run  = 7.8 mi

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The shoes that bare the weight!

Thursday: REST DAY

Friday: Gym Session

Front Squat 3 x 8 @ 50>60>70kg

Split Jerk 3 x 8 @ 50kg > 55kg last set.

Walking Lunge 3 x 6 @ 2 x14kg KB in each hand.

Calf raises 3 x 10 @ 20kg

Shoulder Machine > Chest Press Machine 3 x 10 @ 30kg each

Core: 3 x 12 with 60 sec recovery

Dead Bug w/ 14kg KB > side touches > leg flutters > Russian twists

Saturday: REST

Sunday: REST

A strong week, however, I am a bit gutted that I could get out for a Parkrun but there’s plenty of opportunities to do so, I feel.

The run was absolutely torture! I was blowing by mile two and begging for 20 minutes to show on my Garmin. Not running consistently really does take it out of you, which, I should have been prepared for but, to be honest, I thought I’d get away with it with all the cycling I’ve been doing.

My hamstring was a little sore to start off with but once I got motoring, it eased and since then, it hasn’t been bad at all, could I finally be on the road to recovery? I hope so!

Nonetheless, it’s somewhere to build on!

In the gym, you’ll notice that my weights fluctuated from last week, this is because, quite simply, I totally forgot what I was lifting previously – whoops!

Other than that, I felt alright to be honest! The squats at 90kg where testing, I really had to work hard to get the sets in and once I got going I felt quite good. Closing in on a treble digit lift after two weeks isn’t bad.

Finally, the weekend was definitely a indulgent once. Wine, good food, cider and puddings were spread evenly, not the best diet of course but I consider it a treat – I’ll be careful next time

GOAL FOR THIS WEEK: Clock in a Parkrun

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The shoes that bare the weight!
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