15 Jan Danny Vega – 13.1 Week 7 – Deload to Reload

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. I will be doing this while following a ketogenic diet, which I’ve stuck to since June of this year.
If you’re interested in keto and performance, check out the podcast I cohost at www.theketogenicathlete.com or listen on iTunes.
[wa-wps]

What an awesome Deload week. The best thing about it was that I really scaled back and focused on recovery…however, even doing so, my runs were fast and I even hit some PRs. Granted, a lot of these distances are new to me, but at times I’ve found myself running further distances at a faster pace than runs at a lesser distance. I feel really good too. Nothing I need to work around. No nagging injuries or anything.

Next week will be full of new challenges and new distances. I’m ready.

1/9
A. Squat 45×10, 135×5, 225×3, 315×1, 3×4@335
B. GHR 3×6
C. Run 1 min 80%, 1 min recovery x15 sets

1/10
A. Bench (feet up) 45×20, 95×10, 135×5, 185×5, 3×5@245
B. Chin-ups 3×6
C1. Tate press 2×12@40, 50
C2. EZ bar curl 2×12@80, 90
D. 3.5 mile run 26:01. I was flying. And it felt easy!

1/12
A. Deload pulls 135×5, 225×3, 315×2, 5×2@405
B. Paused front squat 135×4, 225×4, 245×4, 265×4, 285×4
C. 5 mile run in 38:31

1/13
A. Incline bench 45×20, 95×10, 135×8, 185×8, 3×8@225
B1. Dips 3×10
B2. Wide grip pull-ups 3×8
C. DB hammer curl 2×10@50
D. Push-ups x50

1/14
20 min walk
5 mile recovery jog in 41:55
20 min walk
7.4 miles total