May 10, 2010
Back to training w/inflict
Trying to mix in 2 Inflict Training routines per week in my schedule, making my overall weekly routine look like this:
Monday – Inflict (details below)
Tuesday – 6mi run
Wednesday – 30-50mi bike ride (depending on training calendar)
Thursday – Inflict
Friday – rest (yay!)
Saturday – 70-140mi bike ride (depending on training calendar)
Sunday – 30mi recovery bike ride
I’m currently training for the Seattle to Portland single day ride on July 17th, and after that finishes have a few marathons scheduled for the fall — after that I’m hoping to mix in some swimming and begin training for an Ironman. The goal is to complete an Ironman in the next 3 years, but I’ve got a lot of training to get out of the way before I know how reasonable that goal is.
Anyway. Inflict training details, including what I made it through (and what I didn’t):
What I did (you can see a visual of this by clicking “intermediate†on http://www.inflicttraining.com/
Warmup (20min):
10min cardio
20 hip activations w/bands
20 active bridges (per leg)
20 shoulder raises w/bands (per arm)
20 band squats, wide stance
20 band squats, narrow stance
20 pushups
20 leg swings (side to side & forward and back, each leg)
20 side swing planks
20 twist planks
Workout:
12 dumbell presses
12 one leg squats (each leg)
50 crunches
15 straight arm pulldowns
(repeat)
12 incline presses
12 front squats
20 side plank dips (each side)
12 side plank rows
(repeat)
What I didn’t make it through…
Walking pushups – 10 per side
12 barbell curls (each arm)
12 barbell extensions (each arm0
50 bicycles
(repeat)
I’m sure I’m going to be feeling it tomorrow, but it’s good to be lifting again. For marathon season I’d like to get down to around 180-185lb, which is very trim/small for me, but will minimize my risk of injury while I’m out there. Currently I have 4 runs planned in betwen October 7th and late December — I may end up tossing an extra 1 or 2 in to try to get 6 marathons in 3 months if I’m feeling good, injury-wise though.
1 Comments:
casaubon posted on May 10, 2010 at 22:37 PM
I've been strutting around like a hardass all day because I finished my 20 mile ride yesterday (35 miles for the week, beyatch!)
You're a beast, dude.
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