End of Week Check-In (Week 3 of Mississauga Half-Marathon training)

I got some pretty exciting news as a logged into my WordPress account earlier…I have 100 followers! I never would’ve thought that when I started this blog last October that 100 people would care about what I have to say. So thank you guys!

Training this week definitely wasn’t as great as the previous two weeks, but still not too shabby. I missed both of my interval workouts which bums me out, but I still got my long run in, so I’m happy about that. I don’t think I’ve mentioned this before, but I’m using the Nike Half-Marathon Training Plan to train for my half. I’ve used it for my last two races and have had great results. Here’s what I did this past week:

Monday

Rest Day.

Tuesday

4mi run – 10:37/mi avg pace and a moving time of 42:42. My average pace was three seconds slower this week than it was last week, but I’m not sweating it.

Shoulders:

-5 min warm up

-Dumbbell External Rotation: 15lbs @ 25 reps total (1 min rest between sets)

-Shoulder Press: 55lbs @ 25 reps total (1 min rest between sets)

-Rear Deltoid: 75lbs @ 25 reps total (1 min rest between sets)

Wednesday

Back & Biceps:

-5 min warm up

-One Arm Bicep Curls: 30lbs @ 25 reps total (1 min rest between sets)

-Back Extension: 170lbs @ 25 reps total (1 min rest between sets)

-Standing Barbell Curl: 60lbs @ 15 reps total (1 min rest between sets)

-Roman Chair: 45lbs @ 25 reps total (1 min rest between sets)

-Hammer Curls: 30lbs @ 25 reps total (1 min rest between sets)

-Lat Pulldown: 70lbs @ 25 reps total (1 min rest between sets)

Legs:

-5 min warm up

-Calf Press: 185lbs @ 25 reps total (1 min rest between sets)

-Barbell Squats: 110lbs @ 25 reps total (1 min rest between sets)

-Hip Adductor: 160lbs @ 25 reps total (1 min rest between sets)

-Hip Abductor: 160lbs @ 25 reps total (1 min rest between sets)

I should probably note that for my barbell squats, the weight that I have listed here is the weight not including the bar.

Thursday

Rest Day.

Friday

Rest Day.

Saturday

Chest & Triceps:

-5 min warm up

-Assisted Dips: 85lbs @ 25 reps total (1 min rest between sets)

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

-Tricep Press: 105lbs @ 25 reps total (1 min rest between sets)

-Pec Fly: N/A

-Dumbbell Tricep Extension: 40lbs @ 25 reps total (1 min rest between sets)

-Chest Press: 80lbs @ 25 reps total (1 min rest between sets)

Similar to the barbell squats, the weight for my bench is the weight without the bar.

Sunday

Rest Day.

Towards the end of my week, I just got super swamped and hence why the intervals didn’t happen. I’m keeping my fingers crossed that this week is a little different.

 

-Running Fast, Lifting Heavy