After getting further feedback from my man Paul Stofko, I've reworked the training plan—just a titch—incorporating JeeForce and Paul's improvements.
MON:
rest
TUE:
running: speed work/hills
weights: squats, lunges, toe raises — 3 sets @5-8 reps each
WED:
running: moderate run
weights: bench, pull-ups or rows, still dips — 3 sets @5-8 reps each
THU:
running: moderate run
weights: deadlift, lunges — 3 sets @5-8 reps each
FRI:
Rest
SAT:
running: moderate run
weights: circuit training — 30 minutes
SUN:
long run
Stoked to be lifting weights again. Deadlifts today felt really good, and I'm really looking forward to Wednesdays. Nothing makes you feel like a caveman—in a good way—quite like bench press.
Still going to follow Cool Running's Beginner Half Marathon plan for running. Lord knows we got enough hills around San Francisco for Tuesdays' workouts, and I can fartlek like you wouldn't believe.
Tomorrow's a rest day, and per JeeForce I'm going to do some basic movements I learned a while back in Muay Thai training—leg swings, shadow-boxing and stretches that we used for warm-ups. Maybe do a little basic yoga, too.
Looking forward to it.
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Slow Mofo is the personal blog/workout log of John Frenette. I run, I make music for running, I run to running music. Crazy, huh?
Races
Upcoming
| RAGNAR!!! | April 2010 |
In the Books
| Las Vegas RnR Half Marathon 2009 | 2:29:42 |
| San Jose RnR Half Marathon 2009 | 2:52:05 |
| The San Francisco Marathon 5K 2009 | 0:30:21 |
| Los Gatos Jungle Run 10k 2009 | 1:08:40 |
| La Jolla Half Marathon 5k 2009 | 0:34:59 |
| San Jose RnR Half Marathon 2008 | 2:56:41 |
| The San Francisco Marathon 5K 2008 | 0:34:06 |
| Golden Gate Bridge 10K Vista 2008 | 1:24:59 |
| 25th Annual St.Patrick's Day 10K | 1:08:48 |
People Who—For Reasons Known Only To Themselves—Think SlowMofo Is Worth Reading
DailyMileage
4 Brilliant Remarks:
Am I the first commenter on your new blog? Hope so. I found you from the links post on Hella Sound. I keep putzing around on Hella Sound looking for some tunes, I'm intrigued by it. Keep up the good work.
@vanilla You sure are--and I'm damned flattered! I've been a Half-Fast reader for quite some time.
Thanks for the visit--Hella Sound music will be coming very soon!
John, I'm glad you're a reader of Half-Fast, I look forward to seeing what Hella Sound has to offer.
PaulWill from twitter:
That looks like a compreshensive plan, I like the way you double up your training. That always gets to me after a while. I guess going Balls out all the time doesn't always work out!
Any chance of a link to my blog on your blogroll?
www.canhazfitness.co.uk
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