Running To Boston

October 2019: Phase I.

Prepare oneself for Marathon training. Reduce bodyweight to ideal Marathon training weight #195.

October 1. 2019

October 2.

Incorporating stretching into program beginning with a light 10-minute stretch. Core training: 8 minute abs. Weight #226.5

October 3.

Cross-training

Gym:

Chest 6 sets, Back 6 Sets, Shoulders 6 Sets, Abs 50 reps crush machine.

October 4.

Park Run: 30 Minutes: 1 min. jog + 1 min. run.

(Right Knee Pain)

Oct. 5

Gym: Arms – Biceps. 6 Sets, Triceps. 6 Sets, Legs. Press 3. Ext. 3. Curl 3.

Abs. 2 Sets.

Oct.  7

Park. 30 Min. Walk/Run 1 m + 1 m.

Oct. 9

Park. 30 Min. Walk/Run 1 m + 1 m

Oct. 10

Gym: Chest 6 Sets, Shoulders 6 Sets, Back 6 Sets

Abs 1 x 15

Oct. 12

Gym: Cross-Training

Arms: Biceps 6, Triceps 6,

Legs: Presses 3, Curls 3

Oct. 14

Park: Walk/Run 1m + 1m

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Oct. 17

Gym: Cross-Training

Chest 6 Sets, Back 6 Sets, Shoulders 6 Sets

Oct. 19

Gym: Cross-Training

Biceps 6 Sets, Triceps 6 Sets, Legs 9 Sets ( Press 3 sets, Ext. 3 sets. Curl 3 sets.

Abs: 2 x 15

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M. -Oct. 21

Park Run: 30 min. 1m + 1m

T. – Oct. 22

Gym: Cross Training

Chest: Bench Press. 3 Sets, Seated Flyes 3 Sets./ Back: Se. Pulldowns 3 Sets, Seated Pullddowns 3 Sets. / Shoulders: Seated Press 3, Se: Lateral Raises. / Abs: Abs Mach. 1 x 15 r.

W. – Oct. 23

Park: 34 Min. Walk/Run

F. – Oct. 25

Park Run: 30+ min.

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M. -Oct. 28

Gym: Cross Training

Arms: St. Tricep Ext: 70 x 12, 85 x 12, 85 x 12 Se. Tricep Pushdown: 130 x 12, 150 x 12. 130 x 12/ Se. Preacher Curls: 45 x 12, 55 x 12, 55 x 12 Se. Dumbbell Curls: 30x12x3/ Leg Press: 190 x 12, 210 x12, 230 x 12 Se. Leg Ext: 50 x12, 60 x 12, 60 x 12 Leg Curls 50 x 12, 60 x 12 x 2.

W. -Oct 30

Treadmill: 2m W, 3m R. 21m.

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November 2019

F. -Nov 1.

Gym: Cross- Training

Chest: Bench P. -135 x 12, 155 x 10, 185 x 10 -Fly Mach. 50 x 12 x 3 / Shoulders: Se. Press 65 x 12 x 3 – Se. Lateral R. 50 x 12 x 3 / Back- Rev. Grip Pulldowns 120 , 10 x 3- Se. Ind. Row Mach. 45 (x2) x 1, 80 (x2) x 3 x 12. Ab Mach. 1 x 15 @ 30.lbs.

Sat. – Nov 2.

Park

Walk/Run 34 m.

Sun. -Nov 3.

Stretch 10 m./ 8 min Abs.

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M. -Nov. 4

Park

Walk/Run 31 m.

T. -Nov. 5.

Gym: Arms: St. Tri Ext. 65 x 12, 85 x 12 x 2, Se. Tri. Pushdown 130 x 12, 150 x 12 x 2.

Se. Preacher Curl. 45 x 12, 55 x 12, 65 x 12, Se. Curl Mach. 50 x 12 x 3.

Th. -Nov 7.

Park

Walk/ Run 30 m. ( 34 ° rain-snow)