Recap: HM5, Week 2 Training

A little overdue, but here was my plan for last week:

6/27-7/3

1E/2T/1E  +arms

5 mi PRO

bike   +core

10 mi    mid  2P

away

away

core

20

Monday - Tempo Run + Arms

Goal: 1 mile Easy, 2 miles Tempo @ 9:30-9:50, 1 mile Easy
Actual: 1 mile Easy, 2 miles Tempo @ 9:43, 9:06, 1.19 mile Easy = 4.19 miles

Arms:
3 sets of 12, Deadlift to Upright row, 5# in each hand
3 sets of 12, Shoulder Press, 5# in each hand
2 sets of 12, Lunge with Right Leg in front, with Bicep Curl (both arms), 5# each
2 sets of 12, Lunge with Left Leg in front, with Bicep Curl (both arms), 5# each
3 sets of 12, Lateral Raise, 5# in each hand
2 sets of 12, Overhead Tricep Extension, 5#
8 Chest Pushups on Toes; 2 sets of 10 chest pushups on knees

Tuesday - 5 Mile Progression Run

Goal: Start easy, build to about race pace (9:50ish) in second to last mile, easy final mile.
Actual: 12:10, 11:33, 10:42...half a mile @10:01, took a .1 mile walk break, half a mile @ 9:17, Easy/Cool Down of 1.27 miles = 5.42 miles

The brief walk break killed me.  But I had a serious cramp under my left rib cage and had been sucking it up for the previous mile.  If I hadn't walked it out, I wouldn't have been able to do that last half mile faster at all.  And I apparently overcompensated for the walk break!

Wednesday - Skipped the Bike, did Core Only

50 sec plank, 55 sec plank, 60 sec plank on forearms
3x12 back extension on stability ball
2x25 stability ball crunches
3x25 v-sit twist w/5lb dumb bell
2x50 bicycle crunches

Molly helped me by sitting on the end of my mat:

Thursday - Long Run

Goal: 10 mile progression run with 2 pace miles (9:47-9:55ish) in the middle
Actual: 4.34 easy miles, 2 Pace miles @ 9:21, 9:44, 4.12 easy miles = 10.46 miles

Then I didn't run/bike/etc. over the weekend.  While there was a lot of driving and eating and drinking, I wasn't completely sedentary: I did get in some walking and did random crunch-type things while we were out of town for Brother-In-Law and fiancee's bachelor/bachelorette outings.

 Alyssa would love this place.

 Coconut macaroon martini!  

Banana cream pie in the background.

In Other News: July 1st started the Fit Abs Challenge - 3000 reps in 35 days!

Friday

100 reps (various crunches) for the #Fitabs challenge

8 hours in the car

~1-1.5 mile walk

Saturday

110 ab reps: 60 bicycle crunches, 2 one minute planks, and 30 oblique crunches. 

~3 miles of walking

Sunday

~2 mile walk after sitting in the car for 8 hours. Surprised my legs still worked.

Week 2 Running Total: 20.07 miles

In case you missed previous posts:

Week 1 Recap 

The Plan