Run A Marathon Before You Die

I’m now down to the last week of my base training. Next week will be the start of my 18-week marathon training program (Hal Higdon’s Novice version). This means I will be running 4 times a week instead of 3.

Today, I did the last of my heavy workouts for the year. I still plan to do strength training during the next 18 weeks but the workouts will be toned down. I kinda started that today actually. Instead of doing my usual weights, I just did lighter weights on some of the exercises and less reps on some to avoid burnout.

Photo courtesy of:Jos van Galen

My calves were still a bit tight today, but I expected much worse judging from how they felt last night. Once again, the ice packs did a great job but I also took some anti-inflammatory tablets last night and this morning. I didn’t want to risk it today so I just stayed in the gym and hit the stationary bike instead. I did a 30 min. workout cross-country mode on the bike and was able to squeeze in a couple of balance/strength workout afterwards. I can’t wait to go for a run again tomorrow so I could correct and make some adjustments on my form.

Here is the complete log from my training log:

Stationary Bike:
Type: Cross-country
Distance: 6.32 miles
Duration: 30:00
Speed: 12.64 miles / hour
Weight: 150 lb
Misc: Quality: 8/10, Effort: 10/10
Statistics: Calories: 362

Strength Training

Photo courtesy of: ilker

“Experience is that marvelous thing that enables you to recognize a mistake when you make it again.” – Franklin P. Jones

I made a mistake today by working out too hard. Too hard that I hurt my right shoulder again doing 5 sets of bench press! My workout partners suggested this type of workout today but I’m going to blame myself for not stepping back.

I had tendinitis on my right shoulder before, and I think I might have aggravated it a bit. I’m going to ice it later and hopefully that will take care of the inflammation. The overall workout was fine. I just think we did too many sets of bench press and pull-ups. Not to mention they’re actually supersets!

If you’re going to do this workout try to do only 3 sets of the benchpress and pull-ups. Remember, the goal here is to run a marathon, not to be like Mr. Olympia. Learn from my mistake.

Here is the log anyway. (Be careful with those in red. For these, do only 3 sets. Also, these were body-weight workouts that was why I picked 145lbs. Next time I will do only 90% of my body weight instead):

Today was supposed to be Yoga day but the instructor’s out and I was busy so I went to the gym late. I did a little bit of stretching and decided to do some balancing workouts instead using the bosu ball and the wobble board. I normally combine the balancing with a little bit of lite strength training so I can get more from the workout. I got this idea after stumbling upon an article about Steve Nash’s MVP workout. I’m not going to play basketball but I like the idea behind the workout and I want to apply it to my training. I believe good balance = less risk of injury. I just picked some of the exercises from #13′s workout and added some of my own. I’ve been doing these exercises every now and then but I might start doing this regularly as part of my marathon training routine.

I just used some lite weight and did most exercises to target my shoulders and arms while balancing. I didn’t take any breaks between exercises, just a good 90sec rest between sets. I try to take my rest while staying on the wobble board without holding any weights. My legs are still uber sore from our leg workout last Wendnesday and the run yesterday that is why I didn’t do a lot of leg workout today, just a couple of sets of lunges.