Week 2 – Bodyweight Training

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Into the 2nd Week of my Training, I already feel a lot more energetic and I really like the idea of getting most of the workout done without any extra equipment (using my own Bodyweight).

This week was tough (in a good way) with more reps, more volume and more difficult variations (progressively overloading) and since I was recovering from an Ankle Injury; I had to reduce miles and be more careful while running at a quicker pace.

In contrast to Week 1, I added some weight training exercises to work on my Shoulder, Biceps and Chest muscles. Overall, this was one of the most challenging and super-efficient workout so far.

Here it is. πŸ’ͺ🏼

Workout 1

  • 50 Pike Push-Ups
  • 225s Low Plank
  • 200 High Knees
  • 225s Wall Sit
  • 75 Triceps Dip
  • 5 Shoulder exercises with progressive weights

Workout 2

  • 105 Mountain Climbers
  • 120 Sit-ups
  • 60 High Plank Knee-to-Elbow
  • 150s Low Plank
  • 60s Low Side Plank Left
  • 60s Low Side Plank Right
  • 5 Biceps exercises with progressive weights

Workout 3

  • 110 Jumping Jacks
  • 90 Push-Ups
  • 90 Squats
  • 90 Leg Raises
  • 5 Chest exercises with progressive weights

Workout 4

  • 220 Jumping Jacks
  • 80 Tuck Jumps
  • 120 Rockstars
  • 90s Low Plank
  • 90s Low Side Plank Left
  • 90s Low Side Plank Right

Workout 5

  • 60 Push-ups
  • 80 Jumping Jacks
  • 60 Up Downs

*It is very important to warm-up before each workout and followed by stretching.

Yes, I ❀️ Planks and you should too πŸ‘πŸΌ

Happy Workout. Happy Running. πŸ˜€
#RunwithRaah πŸƒπŸ»β€β™‚οΈ

March, 2017 – One Month at a Time

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14 runs | 11:28 hours | 126.1 kilometers

The month of March went exactly as planned. Not only did I follow my training plan sincerely, I almost ended up doubling the no. of kms run from 68.22 kms in February to 126.1 in March.

Mostly, my runs were at my General Aerobic (GA) pace of 06:15 – 05:45 mins/km (some of them slightly quicker than that – but I prefer training at a slower pace). Occasionally my GAs formed a Negative Split (i.e. running first half slower than the last half) and I think it is one of the best way to end any race stronger

Negative Splits

At times, I mixed the GA runs with Speed runs; starting with a warm-up, followed by 10 x 100m interval of Speed run (as fast as I can) and ended the session with a Cool Down.

I also ran a couple of runs at my Lactate Threshold (LT) pace of 05:15 – 05:00 mins/km. Again, warming up at the start of each run followed by some kms at LT pace and ending with a much needed Cool Down.

Lactate Threshold

Weekends were mostly recovery runs at an easy relaxed pace.

February, 2017 – One Month at a Time

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9 runs | 6:11 hours | 68.22 kilometers

Last year, I started with my routine running in the month of April and SCMM, 2017 training plan in mid-September. It did work well for me to some extent, but then it was also one of the main reason why I fell short of running 1200 kms in 2016. I clocked 10 runs in 5 months covering only 78 kms (2 runs in Feb, 1 run in March, 4 runs in May, 1 run in June and 2 runs in August) and then I covered up 800 kms in the remaining 7 months (too much to catch up with). I was nor sincere – nor regular with my running.

In contrast, I chose to train through out the year in 2017. My annual running cycle began this year in February and would end with SCMM in January, 2018.

I began with a “thrice a week plan” (phase 1) starting with 24 kms in the first week, with an increment of 1 km each week for the next 16 weeks. It covers mostly Short, Interval and Recovery runs.

feb-interval

Interval Run

For Interval runs, every km I run, I split it into equal half, starting with a Recovery run at a very slow pace followed by a speedy run, wherein, I try to push myself as hard as I can.

Interval runs are so much fun and are one of the best ways to reinvigorate yourself.