End of Week Check In (Week 2 of Half-Marathon Training)

I’m really hoping that I can keep this momentum going…so far, I haven’t missed any workouts and still have had gas left in the tank. This is what my week looked like in detail:

Monday

4mi Run – 10:34/mi avg pace and a moving time of 42:26 minutes. The route that I ran for this run wasn’t the route I intended; I took a wrong turn and didn’t realize until .5mi later, (oops). It was still a good run though, and faster than expected, (even with some snow on the ground)!

Tuesday

Back & Biceps:

-5 min Warm Up

-One-Arm Bicep Curls: 30lbs @ 5 sets x 21 reps total (1 min rest in between sets)

-Back Extension: 150lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Standing Barbell Curl: 50lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Roman Chair: 35lbs @ 5 sets x 25 reps (1 min rest in between sets)

-Hammer Curls: 25lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Lat Pulldown: 40lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-5 min cool down

Wednesday

Legs:

-5 min Warm Up

-Calf Press: 170lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Barbell Squats: 100lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Hip Adductor: 145lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Hip Abductor: 145lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-5 min Cool Down

I should probably note that I only work each muscle group in my legs once during a leg workout since I run three days a week.

Thursday

Rest Day

Friday

Intervals (Hills) – 2mi @ 11:01 avg pace with a moving time of 22:45. I must confess; I didn’t do the last set of hills because not only was it pretty windy, the snow was starting to come down and it just wasn’t working out for me.

Chest & Tris

-5 min Warm Up

-Assisted Dips: 100lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Bench Press: 50lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Tricep Press: 90lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Pec Fly: 80lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Dumbbell Tricep Extension: 35lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-Chest Press: 65lbs @ 5 sets x 25 reps total (1 min rest in between sets)

-5 min Warm up

If you follow me on Instagram, you’ll see the issue I had during my bench press. I still managed to make do with what I had though.

Saturday

Rest Day

Sunday

Intervals – 3.4mi@ 10:38/mi avg pace with a moving time of 36:10

This week was pretty good and like I said, I’m really hoping I can keep this momentum up as the miles increase. One thing I’ve noticed since I’ve started training for my half is that I feel like I could workout even on the days where I scheduled a rest day. I even doubled up on the Friday and I still felt ok.

 

-Running Fast, Lifting Heavy