Sunday, September 9, 2012

Marathon Training: Week 8

Sunday: 6 miles + 30 day shred
Monday: 4 miles + 40 day shred
Tuesday: 30 day shred
Wednesday: 4 miles + 30 day shred
Thursday: 30 day shred
Friday: 14 miles
Saturday: rest day

Total miles: 28 miles

*long run went great this week! I wore my husbands knee band and it helped tremendously. My knee didn't start hurting until afterwards, but icing & aleve seemed to take ease the pain. My feet however, they were killings by mile 9. I was wearing new shoes (I'd worn them all week, but this was my first long run in them) and they aren't nearly as padded as my old shoes. I love them though and I'm sure once I'm used to them, it won't bother me anymore.

*i broke my 30 day streak for 30 day shred. I'm not throwing in the towel- in just doing to double up on my non-run days this week so that I can make up for the 2 misses workouts

*no loss this week. I actually gained .08. I'm not stressing- this always happens during marathon training. If I can maintain my current wait until the marathon and not gain anything, I'll be happy. However I'm REALLY trying to get rid of these last 30 pounds. I will not give up :)

7 comments:

  1. 40 day shred? lol Never heard of that one! I just found your blog on Katie's Runs for Cookies blog list. I look forward to following you and getting advice to help me on my weight loss journey! You are pretty inspirational! : )

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    Maybe I'll run a marathon one day :)

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  7. Drop 30 Pounds in 8 Weeks?

    Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
    Rachel did some TT workouts while filming a movie up here in Toronto.

    That's about it for me in terms of training Hollywood actors or
    actresses in person, but recently I was asked, "Imagine you're
    working with a major film star who has eight weeks to lose 30
    pounds of fat and build some muscle in preparation for the lead
    role in the latest Hollywood blockbuster. What do you do with them?"

    ********
    Here's my answer...

    I would have control over every single thing that they eat. That's
    the biggest ticket to success here. No booze, no excess sugar, and
    just giving them enough reward to stick with the program.

    If this "star" is a typical overweight, sedentary individual, we'll have
    no problem getting rid of 20 pounds of fat through nutrition.

    As for exercise, we need to be consistent, and stick with our intensity
    principles. We would do 3 hard workouts per week using strength
    training followed by interval training with the program being centered
    around basic movement patterns done with free weights.

    Everything is done in supersets in the workout to get more done in
    less time. For example, we might do a squat supersetted with a
    pressing exercise. I also like to pair free weight exercises and
    bodyweight exercises in supersets, for example, a dumbbell split
    squat paired with a decline pushup.

    We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
    repetitions per set. Then we'll finish the workout with 6 hard
    intervals of 30-60 seconds (with 60-120 seconds rest between each).
    This way, we are in and out of the gym in 45 minutes.

    On "off days", we'd still get at least 30 minutes, if not 60
    minutes, of low-intensity exercise. But it wouldn't just be slow
    cardio. Instead, we'd focus on low-intensity bodyweight training.
    For example, if the actor can do a maximum of 25 bodyweight squats,
    15 pushups, and 5 chinups, we would use easier versions of those
    exercises in circuits.

    Here's a sample 6 exercise bodyweight circuit that we'd do at least
    3 times, doing 10 reps per exercise.

    Wall Squat
    Kneeling Pushup
    Beginner Inverted Bodyweight Row
    Step-up
    Stability Ball Leg Curl
    Mountain Climber

    After that, we might cross train with a variety of cardio exercises
    to avoid overuse injuries that occur when you repeatedly do the
    same activity and nothing else.

    So that's pretty much it. If he (or she) sticks to their nutrition,
    we're as good as gold and the actor will be ready just in time.

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    "Craig's workouts were fun and challenging - I didn't dread going to the
    gym and I wasn't overly sore after our sessions. Much like my trainer in
    LA, Craig's workouts were always different: the exercises, the supersets,
    the weights...the combination of elements always varied and, therefore,
    I never got bored or felt like I was in a workout rut. And my co-stars
    couldn't believe how great my arms looked, thanks to Craig helping me
    do my first chin-up. Thanks Craig!"
    Rachel Nichols, actress

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    Nick Walters, New York, NY

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