Run – 6 miles with speedwork
Mile 1- 9:40 min/mile (medium run pace)
Mile 2- 8:40 min/mile (marathon race pace)
Mile 3- 9:40 min/mile
Mile 4- 8:40 min/mile
Mile 5- 9:40 min/mile
Mile 6- 8:40 min/mile
|
Exercise 1 (horizontal loading) 3 sets |
Reps/Weight |
Reps/Weight |
Reps/Weight |
|
Weighted Hip Thrust |
12/95 |
12/95 |
12/95 |
|
Super-Set (vertical loading) 3 sets |
Reps/Weight |
Reps/Weight |
Reps/Weight |
|
Deadlift |
10/115 |
12/115 |
12/115 |
|
Front Plank |
70 seconds |
|
|
|
Side Plank |
|
60 seconds |
|
|
Side Lying Hip Abduction |
|
|
30 reps each leg |
| Triplet-Set (vertical loading)
3 sets |
Reps/Weight | Reps/Weight | Reps/Weight |
| Reverse Lunge to Box Step-up | 10/bw | 10/bw | 10/bw |
| Bench Press | 10/80 | 10/80 | 10/80 |
| Single Arm DB Row | 12/40 | 12/40 | 12/40 |
DB=Dumbbell, BW= bodyweight, all weights are in lbs unless specified.
– Was all over the place today with my programming. As you can see, I ended up doing both horizontal loading and vertical loading depending on what was available. The logic to the workout was that I wanted 3 glute/posterior chain focused exercises. All of the lower body exercises (except the hip abductions) were big multichain movements. I also hit a bit of core with the Planks, Hip Thrusts and Deadlifts.
– The Upper body portion was a little weak today and I just ended up doing one horizontal push exercise (Bench) and one horizontal pull exercise (Row). The reason for this is that I have my long run scheduled for tomorrow. I know that after I get done running for 13 miles the absolute last thing I’m going to want to do is leg work. Thus, I will focus more on chest and back tomorrow.
– A hip thrust is basically a glute bridge but the shoulders and upper back are on a bench so range of motion is increased. This helps in building nice strong glutes that are functional through a full range of motion.