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Archives for the day Sunday, December 11th, 2011

Off season training

Now that the main running season is over, it is time to take cross training seriously again.  When I say cross training, I mean cross training with weights.  Most of us run or bike for cross training.  Now, is the time for strength training.  I like to lift weights but I have to sacrifice something to get out and do it.

Training is a personal thing with one rule.  That rule is to get out and do it.  I am in off season training mode right now.  My training for the week and reason for the training are listed below.  I am not advocating my work out plan.  I am pointing out a plan and a reason for the plan.

Monday – Weight training at the Coast guard base.  My reason for using this gym is because I am out of coffee at home and they have good breakfast at the base chow hall for about $2.00.  All of today’s training will be done with light weights.

  • Squats – 3 sets of 10-20 reps
  • Calf raises – 3 sets of 10-20 reps
  • Leg extensions – 3 sets of 10-20 reps
  • Leg lifts – 3 sets of 10-20 reps
  • Bench press – 3 sets of 10-20 reps
  • Shoulder press – 3 sets of 10-20 reps
  • Swim ½ to 1 mile after work then sit in the hot tub for a little while.

Tuesday– 4 mile lunch time run, if I feel good.  Yoga after work because I need to work on flexibility and core strength.  The Yoga place is right next door to my work and the schedule is convenient.

Wednesday – Weight training at the Coast guard base.  My reason for using this gym is because they have good breakfast at the base chow hall for about $2.00 and Wednesday is the day they have waffles.  I like to bring my own syrup.  All of today’s training will be done with light weights.

  • Squats – 3 sets of 10-20 reps
  • Calf raises – 3 sets of 10-20 reps
  • Leg extensions – 3 sets of 10-20 reps
  • Leg lifts – 3 sets of 10-20 reps
  • Bench press – 3 sets of 10-20 reps
  • Shoulder press – 3 sets of 10-20 reps
  • Swim ½ to 1 mile after work then sit in the hot tub for a little while.

Thursday – 4 mile lunch time run, if I feel good.  Yoga after work because I need to work on flexibility and core strength.  The Yoga place is right next door to my work and the schedule is convenient.

Friday – Swim ½ to 1 mile after work then sit in the hot tub for a little while.

Saturday – Bike ride, if the weather is nice.

Sunday – off

This is my plan for the week.  It is a plan that works around my schedule and breakfast desires.  My primary goal is to build leg strength and maintain fitness.  I will do a couple of early half marathons that I must maintain my fitness for but I really working on triathlon training for next year.  I am  far down the list on the Vineman Half Ironman but they also have an Alcatraz Triathlon that month so I need to be ready for a July triathlon.  I will be training like this until the holiday season ends in mid-January when I come up with a more regimented plan.