Another good week of training – progression of 3 min to 5 min jogs, introduction of lower body weighted strength exercises, and playing around with flip turns.
This Week
Monday
Weigh in: 65.7kg, 19% body fat.
Hit the gym at lunch. I’ve made a change to my strength program this week. I have been following a basic full body barbell strength program (Phraks GSLP) without the lower body stuff. I now feel ready to add in the lower body work, which are squats and deadlifts.
BUT I’m starting very cautiously with the lightest weights I can use and building up in the smallest increments that I can. So it feels pretty safe and I think it will be helpful.
Tuesday
I was in a workshop most of the day for work but was able to get out a little early and head to the track. Don’t think I’ll be heading back any time soon with the plovers swooping on the soccer pitch! Still I did my 6 x 3 min jog around the outside of the track and side of the soccer pitch closest to the track, and it was nice chatting to a couple of Western Aths people who I don’t see too often these days.
Wednesday
After a flat car battery in the morning, I continued with the new Wednesday routine of gym at lunch and swim after work. I had good fun teaching myself flip turns during the swim. Takes a bit of coordination but I was getting the hang of it after a fair few poor attempts – like pushing off downwards towards the bottom of the pool or off on an angle into the lane divider!
Thursday
For my jog/walk session I got to increase to 5 min jogs which was exciting! It kind of just felt the same as 3 min jogs just testing my aerobic fitness more!
Friday
Completed gym session number 3 for the week after work.
Saturday
Beautiful weather, I headed out around midday for my jog and did it from home. I walked down to my old stomping ground, a short dirt road and grassy paddock behind the rec centre. This is just a 5 min walk from home and it’s where I first started out running doing a couch to 5k style program.
The 600m of dirt road worked quite well for my 4 x 5 min jog going up and down. I’ll probably keep this in mind for future sessions when I’m lazy and just want to run from home, would work well for shorter reps! I also decided to wear my HR strap which is where the threshold detection came from, 4:37/km threshold pace, I’ll take that!
Sunday
I did something very rare, which was cook dinner, for people. Last fortnight we had family at Alex’s place, and now it was my turn. I decided on a chicken and vegetable shepherd’s pie from Fast Fuel: Food for Running Success.
The result was ok, tasted pretty good but was very liquidy. I want to try it again soon with some changes to thicken up the chicken and veggie mixture properly first!
Oh and also did some water running and swimming in the morning which was nice!
Detail
| Day | Details |
|---|---|
| Mon | Exercise bike - 15 mins, 138bpm Rehab exercises - 25 mins Thoracic release and cue Glute med at wall 3 x 6 Knee push ups 3 x 8 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Bent over split squat + theraband single arm pull 3 x 8 Side to side bounding 3 x 10 Base strength - 15 mins Barbell rows 3x5+ 55kg 5, 5, 5 (Superset calf raises single leg 15,15) Bench press 3x5+ 47.5kg 5, 5, 6 (Superset crunches 15,15) Squats 3x5+ 6kg, 5, 5, 10 |
| Tue | 6 x 3mins (1 min walk) - 34:56 mins, 4.99km, 135bpm 5 min walk warm up and cool down |
| Wed | Cross trainer - 15 mins, 90 bpm Rehab exercises - 27 mins Thoracic release and cue Glute med at wall 3 x 6 Knee push ups 3 x 8 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Bent over split squat + theraband single arm pull 3 x 8 Side to side bounding 3 x 10 Base strength - 12 mins Chin ups 3x5+ 5, 5, 7 (Superset single leg calf raises 15,15) OHP 3x5+ 30kg 5, 5, 6 (Superset crunches 15, 15) Deadlifts 1x5+ 10kg barbell 10 Swim - 1500m, 38:18, 2:33/100m |
| Thu | 4 x 5mins (1 min walk) - 34:13 mins, 4.98km, 142bpm 5 min walk warm up and cool down |
| Fri | Exercise bike - 15 mins, 129bpm Rehab exercises - 25 mins Thoracic release and cue Glute med at wall 3 x 6 Knee push ups 3 x 8 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Bent over split squat + theraband single arm pull 3 x 8 Side to side bounding 3 x 10 Base strength - 20 mins Barbell rows 3x5+ 57.5kg 5, 5, 4 (Superset single leg calf raise 15, 15 Bench press 3x5+ 47.5kg 5, 5, 6 (Superset crunches 15, 15) Squats 3x5+ 10kg 5, 5, 12) |
| Sat | 4 x 5mins (1 min walk) - 33:15 mins, 5.12km, 146bpm 5 min walk warm up and cool down |
| Sun | Pool running - 30 mins, 93bpm 5 min warm up, Mona fartlek, 5 min cool down Swimming - 1000m, 24:25, 2:29/100m |
Song of the Week
I’m sharing this one purely for the chorus..
As long as I’ve got feet I’ll run,
As long as I’m happy, I’m strong,
It’s what we do and it is ours
Coming up
Physio appointment on Tuesday.
Some exciting jog/walk progressions during next week 🙂
Summary
| Week | Phase | Runs | Run Distance (km) | Run Duration | Swim Distance (m) | Bike Duration | Strength Duration | Other Duration | Total Duration | TSS | Fitness | Fatigue | Form | Body Weight (kg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 16 | Return | 3 | 21.5 | 2:02 | 0 | 0 | 2:10 | 0 | 4:12 | 221 | 28 | 29 ↑ | 1 ↑ | 66 ↑ |
| 15 | Return | 3 | 18.5 | 1:43 | 0 | 0 | 1:47 | 0:19 | 3:49 | 203 | 28 | 27 ↓ | -3 ↓ | 65.7 ↓ |
| 14 | Return | 2 | 8.38 | 0:47 | 500 | 0 | 0:58 | 0:49 | 2:46 | 143 | 28 ↓ | 28 ↓ | 1 ↑ | 66.2 ↑ |
| 13 | Return | 4 | 24.6 | 2:19 | 1000 | 0:10 | 2:27 | 0:20 | 5:40 | 306 | 29 ↑ | 40 ↑ | -12 ↓ | 65.9 ↓ |
| 12 | Return | 4 | 22.1 | 2:07 | 0 | 0:10 | 2:22 | 0:20 | 5:00 | 256 | 26 ↑ | 34 ↑ | -8 ↓ | 66.4 ↓ |
| 11 | Return | 3 | 14.7 | 1:22 | 1000 | 0:25 | 2:36 | 0:36 | 5:25 | 199 | 24 ↑ | 30 | -5 ↑ | 66.6 ↑ |
| 10 | Return | 3 | 14.4 | 1:22 | 1950 | 0:15 | 1:51 | 0:45 | 5:17 | 198 | 23 | 30 ↓ | -6 ↑ | 65.9 ↑ |
| 9 | Return | 3 | 14.1 | 1:29 | 2500 | 0:15 | 1:17 | 0:40 | 4:39 | 205 | 23 ↑ | 31 ↑ | -7 | 65.7 |
| 8 | Return | 3 | 15.1 | 1:42 | 2500 | 0:31 | 2:04 | 0:45 | 6:05 | 207 | 21 ↑ | 30 ↑ | -7 ↓ | 65.7 ↓ |
| 7 | Return | 3 | 14.3 | 1:47 | 3000 | 0:19 | 2:04 | 0:20 | 5:48 | 183 | 20 ↑ | 28 ↓ | -5 ↑ | 66.2 ↑ |
| 6 | Return | 3 | 13.7 | 1:45 | 2500 | 0:33 | 2:05 | 1:04 | 6:33 | 199 | 18 ↑ | 29 ↑ | -6 ↓ | 65.9 |
| 5 | Return | 3 | 12.4 | 1:39 | 500 | 0:15 | 1:12 | 1:25 | 4:45 | 140 | 17 ↑ | 22 ↑ | -2 ↓ | 65.9 ↑ |
| 4 | Return | 3 | 11.8 | 1:48 | 500 | 0 | 1:14 | 1:25 | 4:41 | 114 | 16 | 20 | -1 | 64.9 ↓ |
| 3 | Return | 3 | 6.5 | 1:00 | 1700 | 0:40 | 2:22 | 1:40 | 6:34 | 141 | 16 ↑ | 20 ↑ | -1 | 65.5 ↑ |
| 2 | Return | 2 | 6.29 | 1:00 | 1700 | 0:40 | 1:40 | 0:54 | 5:06 | 133 | 15 ↑ | 19 ↑ | -1 ↓ | 63.6 ↓ |
| 1 | Return | 2 | 5.66 | 0:59 | 1525 | 0 | 1:01 | 1:15 | 4:01 | 75 | 14 | 14 | 3 | 65.4 |
What a busy week Ben – so happy you are getting back – almost sounds like Triathlon training 🙂
Almost.. just don’t care about cycling lol 🙂 I like my routine at the moment, feels well rounded. The trick will be keeping the strength and swimming going once I get back to 4 days running and eventually 5 days!