Marathon Training: Week Three

This was a pretty hectic week that included some cross-country zig-zagging with several long-ass flights and lotsa late nights and early mornings.  In fact, the number one thing I need to address is this lack of sleep.  I’m able to pull it off okay at the moment, but I know this shit will not fly as I get deeper into the training and start doing some real mileage every week.  But as it stood, I simply had no time to sleep AND train properly.   So it was a run at 1:30 AM one night, some weight-training at 3:30 AM another night, and a few back-to-back nights of maybe 3 hours (or less!) of sleep.  By the time Friday hit, I was feeling it.

One of the biggest challenges is the density of the weekly routine.  Before this marathon training, I would simply delay a workout until the next day if necessary, and that would make all the difference. But now, with the regimen being so specific, if I delay one day, the whole week gets thrown off, so I do what I gotta do to stay on it.  I’m sure I’ll have to address this shortly and figure out how to be a bit more flexible.

Anyway, it’s all good.  Here’s how it went down for week three.  Still at super low miles, which is a gift for now as I try to figure it all out!

Sun – 10-16-11: Weights at the Rock Pile in Panama City, FL.  “Free-form” workout***

Mon – 10-17-11: 30 mins treadmill, brisk walk, varying incline

Tue – 10-18-11: Workout #1 – tempo work; 3 miles, ave. 8:12 per, which is way faster than my normal pace.  (My body felt strong, but I was definitely winded by the end.) Full warm-up and cool-down exercises, including nice abs/core; Workout #2 – Weights at the gym, free-form workout

Wed – 10-19-11: Late night run in Baltimore, light hills, 3 miles.

Thu – 10-20-11: Late night workout at the (Baltimore) Airport Westin hotel gym; free-form workout

Fri – 10-21-11: Rest day.  Pretty burnt…

Sat – 10-22-11: 4 mile run at the park with training group; 10 min. mile pace; pretty easy.  Had the usual excellent warm-up/cool-down exercises and stretching.

***The free-form workout is a departure from my normal regimen at the gym. It’s a spontaneous kind of routine that I’ll usually intuitively create in the moment.  It’s what I usually do when I’m either pressed for time at my regular gym, or when I’m training on the road at a new gym that has a lot of different gear.  And while it’s often driven by necessity, the advantage of these kind of workouts is that they have a way of throwing the body a curveball… of keeping the body guessing.  In fact, whenever I’m training at a different gym on the road, I’ll look for pieces of gear that are not available at my regular gym, just so I can shock the body with something it isn’t used to.

All for now, kids –
BR

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About Bobby Rock

Bobby Rock is a world renown drummer, the author of seven books, and a recognized health and fitness specialist with certifications in exercise, nutrition and meditation. He has recorded and toured with a variety of artists, released three CDs as a solo performer and is recognized as a top drumming educator. (He is currently touring with rock icon, Lita Ford.) Through speaking, writing and activism, Bobby remains committed to a number of animal and environmental causes. Bobby lives in Los Angeles.
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