Alot has happened these past 2 weeks. I'm physically exhausted from all the gym, runs and circuit training, and I've also taken more breaks to recover.
And I'm broke! So broke to the extend that I don't even have money to go out and pay for the gym entrance fee! ):
Anyways, last week's workout regime went pretty well, other than the fact that the weekend guard drained me an considerable energy from me. Gym, run, gym, run. I guess I'm already used to it.
This week's workout was a disaster though. I skipped a gym workout and a 10.2-km run. I feel so guilty.
Thankfully there was the AHM training recently that really pushed me to clock my weekly mileage. We started off with 7.2-km, then 6-km, and just only recently, a 10-km run in camp on Friday. I heard that next week we are going to have our run at East Coast Park! (: Then again, I'm have to take over vehicles from the NS-men on Friday as well. Don't know whether I can go for the run or not ):
Anyways, recent results of some of my runs.
5.1-km, hard pace, 70%, 21 minutes 34.21 seconds, CCK PCN.
6-km, easy pace 30%-50&, 43 minutes 39 seconds, in camp.
10-km, hard pace, 70%, 50 minutes 01 seconds, in camp.
10.2-km, very hard pace, 70%-90%, 42 minutes 25 seconds, CCK PCN.
After my 10.2-km run tomorrow, it would mark the end of my another 4 week training plan. Another plan's coming up to help hit new plateaus in my fitness level.
I certainly felt stronger and faster these past 4 weeks, but the next 4 weeks isn't going to be the same anymore. Gonna mix them all up (:
Week 5 (Circuit and running week)
Monday - Circuit training, core training, AHM training
Tuesday - 10.2-km run, core training
Wednesday - Circuit training, core training, AHM training
Thursday - Speed training, core training
Friday - Circuit training, core training, AHM training
Saturday - 10.2-km run, best run, currently best run *42.25 minutes
Sunday - Active rest run, 5-km, core training
Week 6 (Gym and run week)
Monday - Gym, heavy weights low rep, core training
Tuesday - 10.2-km run, core training
Wednesday - Gym, moderate weights average rep, core training
Thursday - 10.2-km run, core training
Friday - Gym, light weights high rep, core training
Saturday - Active rest, 5-km, core training
Sunday - Long run, 15.3-km run
Week 7 (Circuit and run week)
Monday - Circuit training, core training, AHM training
Tuesday - 11.6-km run, core training
Wednesday - Circuit training, core training, AHM training
Thursday - Speed training, core training
Friday - Circuit training, core training, AHM training
Saturday - Long run, 15.3-km, core training
Sunday - Active rest run, 5-km, core training
Week 8 (Gym and run week)
Monday - Gym, low weight high rep, core training
Tuesday - 11.6-km run, core training
Wednesday - Gym, moderate weights average rep, core training
Thursday - 11.6-km run, core training
Friday - Gym, heavy weight low rep, core training
Saturday - Active rest, 5-km, core training
Sunday - Long run, 15.3-km run
My goal right now is to increase my mileage from 10.2-km for a normal run, to a maximum of 15.3-km by the first week of September. With that, my long run would be a little less than 21-km, at a 30% pace. For once a week, I would run at my fastest, at around 50%-70% pace for my normal run.
Gym-wise, I would not increase the weights but sets involved. The reps would be the same but I want to progressively overload my muscles. Slower motions lifting the weights would also help.
Circuit training would be involved in this new 4 week program since there was a need for me to drop my body fat so that I could become a faster long distance runner. It would consist of 10 exercises, not forgetting a 800-m warmup and later, a core and stability workout to end off.
Goals for this coming 4 weeks.
- Drop my weight from 65-kg to 62-kg, if possible, lower.
- Increase mileage from 10.2-km to 11.6-km for normal run by end of July.
- Complete 15.3-km for long runs religiously from week 6 onwards.
- Get 6-8 hours of sleep daily, regardless whether it's weekdays or weekends.
- Complete the workouts religiously and let nothing get into your way (:
Let's hope the last one would be fulfilled this time. Though I completed 90% of the workouts during the first 4 weeks of my last training program, there were times when I slacked off. I hope this wouldn't continue and to prevent that from happening, I made alot of contingency and wet weather programs to workout regardless the weather, situation or scenario.
Wish me luck!
No comments:
Post a Comment