FORGING IRON | WEEK 18
Took this week a little easier, with Chicago coming up next weekend. Had a couple good runs and one horrible one, but overall I'm feeling pretty good and with one last week of strong runs I should be ready for the Windy City.
Strength - Upper Body
Monday was a pretty interesting day of training, since I technically trained with two trainers at the same time.
Since it was a Monday, that meant I had David in the afternoon. But today that also meant that a new trainer was also available and so David had him also take me through some upper body exercises. The workout itself was brutal, and I know my triceps in particular will be killing me for at least the next few days. But it was also cool to see the new trainer in action, and to see what his style was.
- Row - 5 minutes
- Front raise, side raise
- Chest press (curl, front)
- Shrug (front, side, back)
- Sprint (60 sec)
- Tricep dip
- Diamond push-ups
- Cable skullcrushers
- Tricep pushdown
- Lat pulldown
- Plate upright row
- Row - 5 minutes
For my run this morning, my main goal was to not stop at all, and the second goal was to finish with a time under 8:00/mi.
I succeeded on both counts, as I didn't stop, and my overall pace was 7:51/mi, a whole 9 seconds better than what I had hoped for. This is really encouraging since the Chicago Marathon is like a week and a half away. I haven't done any run longer than 9 miles so far in my training, so my thought process is that these "shorter" runs better be at a faster pace than my goal marathon pace, if I really want to last 26.2 miles.
I took today off from training, because some real life responsibilities popped up. And tomorrow should also be a double workout day.
Strength - Full Body
I honestly don't remember much from this workout, other than the fact that I was exhausted about 10 seconds into it. Maybe it was the lack of sleep I had gotten the night before, or maybe it was what Jahmale decided should be my "warm up":
One round = one rep, with 15 reps in a set, using dumbbells
- Side raise
- Front raise
- Sit down on floor, roll back
- Chest press
- Roll forward into a squat
- Jump and throw feet back, hands forward
- Push up
- Push back into a squat
What the fuck, Jahmale? Seriously.
There were many more parts after this "warm up", like deficit push-ups, v-ups, hanging toes-to-bars, etc. I basically mentally checked out not long after we started. He killed me right off the bat, there was no foreplay about it.
Well, I went for another run this week but this one sucked ass. I went in the early evening, so while the humidity had died down, it was still in the mid-90s and sunny, so there was nowhere to hide from the heat.
My pace sucked but I got through it and hopefully this pushes me to do better next time.
It's funny how a horrible run can turn into a great run within 24 hours.
I ran the exact same route today, around the exact same time in the day, and came away with very different results.
I actually averaged 51 seconds FASTER per mile today than yesterday. That's an insanely huge difference. That just goes to show you that no matter where you're at in your fitness or your training program, you will have a bad day. But every action has an equal and opposite reaction, and you can easily turn that frustration into something good. For me, that was having a strong run and gaining more self-confidence as I get closer to race day.
Yesterday wasn't my day. There will be many, many more days like that to come, and I will have to be ready to respond to them like I responded to this last one.
I took Sunday off to spend with Natalie, working on another photoshoot, and then cooking burritos and binge-watching the rest of Stranger Things on Netflix.
Holy Hell, it's so good. If you haven't seen it, I won't spoil it. But you really, really, really need to watch it.
The burritos were SO good too. Good call, babe.
WEEK 18 SUMMARY
Overall a lighter week. I'll be hitting the runnign hard in the early part of this upcoming week and then rest the last couple of days into the race so I'm fresh. And then as soon as I get home from the race, it will be full-bore triathlon training again with the Key West Triathlon coming up in December.
I need a break.