Weekly Workouts 11.7.16

Monday-Strength Training; Swimming

Tuesday-3 mile run

Wednesday- Spin Class

Thursday-TRX

Friday-4 Mile Run

Saturday-Rest

Sunday-6 mile Run

Have a happy, healthy week!

Yours in WLS,

Bill Mac

I can say I finish my half marathon today. Happy with my time considering I did not train for it and I was out to a wedding the night before and had 4 glasses of wine which I usually do not do.

Monday h.i.t. t. class 

Tue 60 minute run 

Wed master swim and tabata class

Thursday work on putting my kitchen back together. climbing up and down the ladder will be my work out

Friday strength training

run or a bike rid if weather is nice for biking

sunday rest work on putting the christmas tree up maybe

 Congrats  completing your half marathon! The point is not how you did but That you did it!!! Way to go 

Got second place overall in my 5k on Saturday.  Luckily the real fast people stayed at home.

Monday-2 mile run + office bodyweight stuff

Tuesday-6 mile run

Wednesday-5 mile run

Thursday-6 mile run (some kind of speed work or hill repeats) + office bodyweight stuff

Friday-2 mile run

Saturday-Desert Dash Half Marathon Trail Race

Sunday-8 mile run

Congratulations on finishing second in the race!

way to go. you should be so proud. any hints on how to build up speed.

I don't do a lot of speed work.  Most of my gains in speed have come from uping my mileage.  To get my legs used to turning over, I like to do tempo sessions.  Usually 1-2 mile warm up, 3 miles @ 5k or 10k tempo, then a cool down.  There are lots of different variations on speed work.  A simple one is a Fartlek session where you just vary your speed throughout the run up and down with no set time or distance.  Run fast to that lamp pole, slow down for a bit, etc.  400m/800m repeats are a good one too, or hill repeats.  Lots of different ways.

thanks for your advice. It has been awhile since I have done tempo runs and when I do I use  the treadmill. I think I may start doing more of it outside.

I recommend doing it outside as much as you can.  That way your legs are the driving force behind the speed and not just trying to catch up to the treadmill speed.  It will help reflect actual speed gains.

Monday - sick day
Tuesday - start half marathon training if healthy! + yoga stretching
Wednesday - this will depend on the night before.  If I'm up all night, I'll sleep through pilates.  Otherwise, pilates class.  
Thursday - running and stretching
Friday - fitness classes
Saturday - running and stretching
Sunday - yoga