So Monday started Week 03 of the #20Week2Tink Training Program we are doing leading up to our partition in the 2014 Tinker Bell Half Marathon Weekend in Anaheim, CA. – Thanks to our Team Sponsors Dawn Brell, the winner of the [How do YOU Celebrate Success Contest] and I are participating in one of the neatest WLS Fitness oriented events we possibly could.
Not only our we working together towards our goal of accomplishing this half marathon, but we have an entire team of people working on training for the same goal with us virtually, all supporting each other in the [ I Tink I can Virtual Event ]
So let me see if I have met the requirements for my first two weeks of the training program. Keep in mind that this is also my third week off the bench since my last round of reconstructive plastic surgery which took place on July 10th and August 7th
Week 01: We had a scheduled mileage of 13.0 for the week and I came in 4.84 miles ahead with a total mileage of 19.84 for the week. I met the pace requirement for the Tinker Bell on two of my four cardio workouts this week. My Total mileage in the #iTINKiCan Event is 19.84
Week 02: We had a schedule mileage of 13.0 for the week and I came in at 1.6 miles over with a total mileage of 14.60 for the week. I met the pace requirement for the Tinker Bell on two of my four cardio workouts this week. My Total mileage in the #iTINKiCan Event is 34.43
+ I additionally added in resistance training on two separate occasions this week.
Let’s talk a little about how I have worked myself back into my cardio routine and what is planned as I start three.
First of all, I have recognized that my schedule needs to be adjusted in order for it to work for me. I’ve always enjoyed two consecutive rest days and I’ve always had a hectic schedule on weekends which means that if I can reserve Saturday and Sunday fitness for leisurely activities I will do better.
This week is the last week that I am doing a 4 day schedule. I have been limited myself to 4 days of exercise a week for the first 4 weeks of adding exercise back into my day coming off the bench for 10 weeks. In order to accommodate for my weekend, I am moving my rest days back to Saturday, Sunday, and for this week, will include Monday as well.
This week I will be doing 4 cardio sessions and the minimum 2 resistance training sessions.
My first week off the bench I did really nothing but at but walk, just a very simple, slow and steady walk. My walks started out really slow, 18-20 minute plus walks. That was fine; I just needed by body to get used to moving again. That first week I put 14 miles on my new shoes [Pace Setter Athletic] put on my feet.
My second week off the bench I started jogging on soft ground. That was Week 01 of our #20Week2Tink Training Program and I started adding a half mile jog in the middle of my workout, nothing too crazy, and nothing that caused my body to hurt as I attempted it.
My third week off the bench, I doubled the distance I was running in the middle on my outdoor jogs from a half a mile to about a mile and I changed my Treadmill workout from the 60 second runs at the top of every 5 minutes that I did the last week to a 2.5 minute walked at an increasing tempo and then the remainder of time running as much as I can until I get to 1 mile. I had to take a couple small walk breaks in there, my first mile came out at 13:09 and my second mile came in at 12:37.
This week I will be shooting to accomplish 3 – 3 min off – 10 min on run sets on the treadmill with a walk pace of 3.8, 3.9, and 4.0 and a run pace of 5.0, 5.1 and 5.3 – I also intend to add some level ground jogging back into my outdoor run.
My resistance training workouts this week are going to be coming in the form of my dear friend, mentor and all around amazing guy (I’m not sure if he is single ladies but I can ask him for you) Bobby Whisnand’s Brand new video program [It’s All Heart] – I’ve had access to the program for a few weeks now and got to look it over a bit. But I just got my official it’s All Heart DVD Package with all the Gear you need to get started in the mail last week and this week, oh it’s on, it’s on, it’s on. I’m so excited to start this program!
Week 03: is underway and because I am moving my rest days around today is actually what will be my long run day, so I have a 5 miler to do today. Being Monday today is also “Me Day.” Monday is my one guaranteed day off real life work each week, my day to sit around and do whatever I want. Luckily for me “What I want” usually includes fitness and lately, I’ve been sharing my exercise time with different friends as I try to stay in touch, so those long Monday runs, are my dedicated “Me Day Runs” – Run’s where nobody gets to talk to me and I just get to spend some time with my feet hitting the ground, enjoying the peaceful silence that I so rarely achieve in my mind and talking to my Father about whatever is going on in my life.
Also on this week’s agenda is some study time, a massage and anything else I want to squeeze in before on my “Reward Day” before I eat live and breathe work and studying and exercise for four days solid and prepare for my first ever mud run / obstacle course the Kiss Me Dirty on Saturday.
Yes I did just say I needed to re-organize my schedule so that I had the weekends off from long cardio workouts because I work so much. But I’m also allowing myself one if not two Saturdays or Sundays each month to participate in fitness events. That is until I start hosting them…
Oh snap! Did I say that outloud? Oh coming soon, coming soon.
Let me take a moment to thank the Team Slender Seeker Sponsors without whom none of this would be possible. Stay tuned next week for an update from Dawn regarding how she is doing in our little journey together.
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