Tag: WorldAgExpo

5 Weeks Complete: A Half-Marathon Training Update

So I am through my first 5 weeks of training for my half-marathon and wanted to post a quick update on how the week went, what’s going well, and what needs work. Since there is only one week to cover here I will go day-by-day pretty quickly:

Sunday – Rest Day: The week started with my normal rest day with the family. We all went to church together and out to lunch after, then pretty much relaxed all day. It was a good day.

Monday – Cross-Training: I started with a little warm-up, only a minute or so, and then went into 3 different, I hesitate to call them full, antagonist super-sets, but that was kind of the principle in how I structured them. My cool down was only about 3 minutes and included a little stretching. The “super-sets” went like this:

  • 5 Rounds: 6 Push-ups and 8 Dips on Parallette Bars (sometime I’ll link to a how to build these parellette bars. I really like them.)
  • 3 Rounds: 3 Hang Cleans followed by 3 Push Press as a complex with 135lb. bar
  • 5 Rounds: 20 AbMat Sit-ups and 15 KB Swings with 44lb. Ketttlebell

Tuesday – Team Workout: I met the team at the Fleet Feet Fresno location at 6PM as usual and we ran some hill repeats. I ran the same half-mile, up and down, hill repeat 6 times along with a few other hills on the trail. Overall it was a 5.7 mile run for me at 9:01 pace. I was pretty proud of myself so I recorded the following video immediately after the workout:

This will make a lot more sense if you follow Jocko Willink on Instagram

Wednesday – Rest Day: I took an extra rest day this week. And no, I do not feel one bit of shame about it. I’ve been going really hard (relative to what I was doing before) for over 4 weeks and I wanted to add in some extra rest.

Thursday – Mileage Day: Maybe I was trying to quickly atone for the extra rest day, but I rolled out early and completed 6 miles before 6AM. Last half-mile or so was in the rain. Overall pace was kinda slow at 9:35/mile. Later that morning I put my boots on and walked another 3 miles or so around the WorldAgExpo because farm equipment is kinda my day job.

Friday – Rest Day: This was my regularly scheduled rest day. I worked from home and went to a somewhat sleazy real-estate investment seminar. I will likely write a review on that later.

Saturday – Team Workout: Saturday is my long run day. This week I ran 9 miles at 9:24/mile pace. There were several hills on the trail and it was cold with rain off and on. Last week I said I wanted my long runs to be a little faster, but due to the hills and rain, I was satisfied with this pace for where I am at in my training.

What I learned this week and what I am changing for next week 

I learned that my legs are holding up to the mileage pretty well. While I think the extra rest day was a good move, I am going to take somewhat of an opposite approach this next week. Beginning tomorrow (Monday) I am going to add a 3 mile maintenance run before my cross-training workout. I hit 21.3 miles total for week 5 and my legs feel great. While I don’t want to push too much, I do want to increase my weekly mileage as I try to start getting faster.

I also learned that the weight is not coming off through exercise alone. Starting tomorrow I am getting more serious about my diet. I will be starting the SLIM & TRIM 28 plan from Advocare tomorrow. It is a 28-day plan that includes one meal replacement shake per day, and various supplements that provide primarily energy support and appetite suppressant. While there is some thermogenic fat-burning components to the vitamin supplements it is not intense and healthy eating and healthy levels of exercise are part of the plan. My goal is to lose 10lbs in the 28-days. Trust me, I have enough to lose around the mid-section that 10lbs is not too lofty of a goal. My hope is that running with 10lbs less weight to carry is going to help with both my speed and stamina.

As I have mentioned previously I am an Advocare distributor and I am partial to their products. In addition to the Slim & Trim plan, I ordered a bunch of other stuff including some Rehydrate which is great during long runs and for post-run recovery. The Muscle Gain is for my 20-year-old son. It is a great clean protein which I use occasionally, but I generally just use the meal replacement shakes. I also got a backpack and an extra bag of Spark stick packs for free with my order!

Big Advocare Order arrived on Saturday!