End of Week Check-In (a month into half-marathon training)!

As the weeks go by, one thing that I notice is that my interval days feel 10x harder than they did when I was training for a 10k. Obviously, that’s because the difficulty scales with the distance, but it can get really challenging some days! That being said, I had a pretty good week and was able to complete all my workouts despite having some pretty sore legs towards the end of the week. Here’s what I was up to:

Monday

6mi Run – 10:57/mi avg pace with a moving time of 1:05:50.

Tuesday

Shoulders:

-5 min warm up

-Dumbbell External Rotation: 20lbs @ 25 reps total (1 min rest between sets)

-Shoulder Press: 65lbs @ 16 reps total (1 min rest between sets)

-Rear Deltoid: 90lbs @ 25 reps total (1 min rest between sets)

Back & Biceps:

-5 min warm up

-One Arm Bicep Curls: 35lbs @ 25 reps total (1 min rest between sets)

-Back Extension: 190lbs @ 25 reps total (1 min rest between sets)

-Standing Barbell Curl: 60lbs @ 20 reps total (1 min rest between sets)

-Roman Chair: 55lbs @ 25 reps total (1 min rest between sets)

-Hammer Curls: 35lbs @ 25 reps total (1 min rest between sets)

-Lat Pulldown: 85lbs @ 25 reps total (1 min rest between sets)

Wednesday

Intervals (Tempo) – 3.7 mi with an average pace of 10:54/mi and a moving time of 40:22.

Thursday

Legs:

-5 min warm up

-Calf Press: 200lbs @ 25 reps total (1 min rest between sets)

-Squats: 120lbs @ 21 reps total (1 min rest between sets)

-Hip Adductor: 175lbs @ 25 reps (1 min rest between sets)

-Hip Abductor: 175lbs @ 25 reps (1 min rest between sets)

*this workout was probably the hardest leg day I’ve ever had. My legs just felt like spaghetti…it was brutal.

Chest & Triceps:

-5min warm up

-Assisted Dips: 70lbs @ 25 reps total (1 min rest between sets)

-Bench Press: 50lbs @ 17 reps total (1 min rest between sets)

-Tricep Press: 120lbs @ 25 reps (1 min rest between sets)

-Pec Fly: N/A

-Dumbbell Tricep Extension: 45lbs @ 25 reps total (1 min rest between sets)

-Chest Press: 95lbs @ 23 reps total (1 min rest between sets)

Friday

Rest Day.

Saturday

Rest Day.

Sunday

Intervals – 2.3 mi with an average pace of 10:11/mi and a moving time of 23:25.

*I got to try out the indoor track at my new gym! I love it. It’s rubberized, so it reduces some of the impact. It wasn’t too busy either since I went just after 11:00pm. It was perfect!

I have a lot going on this week, so I’m really hoping that I can maintain my schedule, however it might be a challenge. Stay tuned!

 

-Running Fast, Lifting Heavy