14 Oct Danny Vega – 5k Week 2
My current focus is on learning as much as possible as well as getting better at something I’ve never really been a fan of–endurance. I’ll be running a 5k on thanksgiving and then going right into prepping for the Gasparilla Half Marathon at the end of February. Lifting is still what I love, but I will be figuring out how to properly program it with all the running and endurance training I’ll be doing. I will be relying on Tony Cowden a lot during this process.
[wa-wps]
About to wrap up week 2 of my program prepping me for a 5k on thanksgiving, before I start my prep for the Gasparilla half marathon (programmed by Tony Cowden). Total mileage last week was 23.7. As of this morning I am at 19.7.
Tomorrow is my long easy run which will be a minimum of 4 miles with some cooldown so I expect to be at around 25 miles by Sunday. Mileage is not my main goal but it is one of the indicators I’m using. Lifts and runs were all on pace or faster this week, and other than lighter weight, squatting didn’t hurt. I count that as a W.
10/10 Bench
A. Bench 45×20, 95×10, 135×5, 185×4, 245×3, 3×5@305
B1. DB Incline bench 3×12@70,80,
B2. DB flyes 35×15,
C. Dips x
D. 5x400m repeats at 1:46 or faster with 2 min rest: 1:36, 1:34, 1:31, 1:37, 1:40
E. 1 mile run at 8:12 or faster: 7:50
10/11 Pulls
A. Deadlift 135×5, 225×3, 315×2, 405×1, 3×5@475
B1. Seated row 3×10@200,220,220
B2. Lat pulldown 3×15@140,160,140
C1. DB hammer curl 3×10@50,45,45
C2. Preacher curl 3×12@70
D. Dead hang pull ups x8
E. 18 min run at 8:22 or less, averaged 8:01
10/12 45 min recovery jog/walk 3.2 miles
10/13 OHP
A. OHP 45×15, 95×8, 135×5, 155×3, 3×5@185
B1. Front + lateral raise 3×10@25
B2. Face pulls 3×15@85
C. Close grip bench 195×15,14,9
D1. Rope tri extensions 3×20@115
D2. Ab roller 3×12
E. Walk/run for 25 min, 30 sec intervals. 2.61 miles total
10/14 Squat
A. Squat 55×10, 145×6, 195×5, 235×3, 285×2, 325×1, 3×5@375
B1. Pause squats 2×5@325
B2. KB goblet squats 2×15@71
C1. 1-leg RDL 3×8 each @71
C2. Leg curl 3×10@130,145,145
D. Run a 3k at a 5:05/km pace (5:02)
10/15 40 min E run
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