29 Nov Danny Vega – 13.1 Week 1 – Squat, Bench, Run

I’m currently training for the Gasparilla Half Marathon on February 26th. I’m following Tony Cowden’s EndStrength 13.1 program. This is my first endurance event.

[wa-wps]

This is my first week prepping for the Gasparilla half marathon, however, I’m starting on a Deload week. Everything feels great, and I’m right where I need to be. My new saying for the week comes from my teammate Brandon, who recently ran 100k race– “Just keep going.”

11/28
A. Squat 55×8, 145×6, 235×4, 285×2, 325×6, 345×6, 365×6
B. GM 185×8, 195×8
C. DB walking lunge 2×12@35,44
D. Sprint 90% 30 sec, recovery 30 sec x15. 1.74 miles

11/29
A1. Bench 45×20, 135×10, 185×5, 225×3, 3×8@245,265,275
A2. Bent over row 135×10, 185×5, 3×8@225,245,265
B1. Weighted dips 2×8@50
B2. Weighted chin-ups 2×8@35
C1. Rope tri extensions 2×15@145
C2. DB hammer curl 2×10@50
D. Run 3 miles at 8:08/mile pace