Friday, April 11, 2014

A Good First Week of Training

So I'm working on training for my own, private 10k.  I have 2 goals.  The first is to get a time so that I can make a good guess at a race time goal and at what training paces I can use for training for a half marathon.  I'm using the plan from Train Like a Mother, which I highly recommend, and which is only $1.99 for the Kindle version this month on Amazon.

I also have one other goal with this training, and that is to see how much kettlebell I can keep up.  So this week I restarted my kettlebell work using the strength sessions from BeSlam.  I also plan on using Lauren's DVD, The Kettlebody.

My week looked like this:

Monday--rest day.  I did do a little bit of yoga just to stretch out.

Tuesday--Easy run+kettlebell.  I ran 2 miles then did deadlifts, push-ups, pull-ups, double cleans, and swings (300 total swings)

Wednesday--4 mile run + 300 kettlebell swings.  My run was a 1 mile warm up, then 12x1 minute fast (heart rate kept in Z4), then 1 min recovery, followed by a mile cool down.

Thursday--2 mile easy run + kettlebell.  I did goblet squats, 1 arm rows, push-ups and 1 swings.  I've been doing 300 swings a day.

Friday--4 mile run+kettlebell.  Today was a tempo run.  It was a 2 mile warm-up, then 1 mile at tempo (for me that was a 10:00 pace), then a mile cool down.  Friday's kettlebell is going to be TGU day.  I did a ladder of TGU's and renegade rows, as well as my swings.

Saturday--Yoga day, and I may do the 300 swings.  I've been doing the swings everyday except Monday, but I also want to be careful.  I'll see how I feel tomorrow.

Sunday-- 6 mile long run + swings and upperbody. Sunday's kettlebell is 3 groups of 100 swings.  Before each group I do 5 pull-ups, 10 push-ups, and within each group I do 2x1 per side (30 sec) waiter hold, and 1one 1 minute double rack hold/walk.

My kettlebell work is leaning more on core (with all of the swings) and upper body, since I'm running so much.  I'm still doing squats and deadlifts, but not with the same frequency as swings, presses, push-ups/pull-ups.

I have a goal for kettlebell.  By the end of the year I would like to be able to make the 20kg bell my squat bell (I use the 16kg now, so not a huge jump), and I would like to be able to make the 12kg my 10 rep bell (right now I can do 5 max, and that's pushing it).  The press goal is a bit more ambitious, but that is where my focus is.  This is why I'm doing the waiter and rack holds on Sunday's. I use my 16kg for the waiter hold, and my two 12kg's for the rack.  That will become the 12kg +16kg soon.  I also want to be able to do a TGU with my 16kg.

My running goal is to get my half under 2:15.  That is quite ambitious for me.

Onto a different topic: shopping!!

This morning Athleta had a discount on their sale stuff.  My long sleeve twist top has a hole in it, so I was thinking of replacing it if I caught a sale.  I bought their Runaway top.

I love red!

I also bought a pair a Bettona capris.  I love Athleta stuff.  Normally, I only buy tops that are Tall size, but I the sale price was good, and the length of the top was a bit longer. 

I also have this top from Athleta

It's their long Chi tank, and it has been great for running, kettlebell, and yoga.  I bought another one today because I love this one so much.  I got one in yellow.  I love bright colors, especially for running.  

That's been my week.  

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