August Training Schedule

With regards to race training, I've been "winging it". I've been reading a myriad of articles and tried to incorporate it all (the long run, recovery & weight lifting days) in one week. I wasn't really sure what to do or how to do it until I came across an article that finally explained it for me. Competitor magazine basically explained the benefits of performing your strength training workouts on the same days as your toughest running workouts. They gave a sample training schedule in their article, so I adapted it to fit my interests and the YMCA gym schedule. I'm a spin freak and refuse to miss my favorite instructor!


Here's my training schedule for August:


Monday
3.1 mile speed workout & legs (hard)
Tuesday
Barre, Pilates and/or Deep Stretch classes at the YMCA (easy)
Wednesday
6.2 mile Tempo workout & plyometrics (hard)
Thursday
2-4 mile easy run & core workout (moderate)
Friday
Cycle & Total Strength classes at the YMCA (moderate)
Saturday
11 mile long run for the 1st 2 weeks then 12 mile long run for the last 2 weeks (easy)
Sunday
REST


So I started the schedule today. I did a 1 mile warm up then the 30-20-10 speed workout. This consisted of jogging for 30 seconds, run normal training pace for 20 seconds and then sprint for 10 seconds. I did 5 cycles followed by 3 cycles of a full sprint for 2 minutes followed by a 1 minute jog. I ended the workout with a 1 mile run at training pace. My Nike Sportband logged 3.1 miles in 36:08 at a pace of 11'38". Kinda cool how my speed work time equals my racing time.


After stretching, I did 45 minutes of leg workout:
3 sets of 10 jump squats w/ 5lb weights
3 sets of 10 front lunges w/ 5lb weights
3 sets of 10 one-legged dead lifts w/ 15lb weights
3 sets of 10-12 on circuit weight machines


I surprised myself by increasing my calf press weight to 206 lbs and my leg press weight to 196 lbs. My legs feel like noodles now. o__O


I still have to take my son to football practice. If I'm up for it, I'll do hill repeats. Right now though, I wanna take a nap. :)

Workout Wifey^TM