Domino's I want to run a 1/2 marathon in 12 weeks

Discussion in 'Training Logs' started by Domino, Sep 11, 2007.

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  1. Domino

    Domino OT Supporter

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    Back story. Sister and dad are going to be running the a half-marathon at Disney World in January 2008. They are both running people and have run multiple marathon's themselves.

    I have been going to the gym for the past 3 to 4 years, but only got serious about it in the past 6 months. The serious part came when I started doing NoQuater/PurEvl's routine. His routine is great and was starting to see good gains, but overall I been feeling that I need a big change.

    I used to run track in high school, so I am going back to my roots.

    Height: 6'2"
    Weight: 203.8 (I have been bulking and have a nice layer o' fat to help with builing those muscles)
    BF %: ~27% (I have a scale that list BMI, BF%, and water weight. I have no clue how accurate it is.)

    I will be following Hal Higdon's routine:

    http://www.halhigdon.com/halfmarathon/novice.htm

    [​IMG]


    There are strength/stretching days twice a week, so I won't be abandoning the gym completely.

    Monday was a strength and stretch day.

    Treadmill: 3.0mph for 1 mile ~20mins. Extremely boring!
    Chest: Light flat bench, incline bench, body weight dips, and cable flies. Going for ~15 reps light weight. :hs:
    Back: Pullups, low rows, pulldown. ~15 reps light weight :hsugh:
    Abs



    Some of my numbers and reps from the last sets in NoQuater/PurEvl's Routine:

    Mon - Legs
    4 sets leg ext 10-15reps [120x15 concentrated on the squeeze at the top]
    4 sets squat 6-10 reps [225x10 poor form has kept me from trying more weight]
    3 sets leg press 10-12 reps [540x12]
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12 max[80x10]
    3 sets flat db or barbell 8-12 [80X8]
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips [body weight onlyx10]

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15 [body weightx8]
    bent over row barbell or db 4 sets 8-12 [75x10]
    front pulldown wide or narrow (switch it up) 3 sets 8-10 [130x12]
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10 [65x8]
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3 [135x12 using a smith machine]

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12 [80 barbellx10]
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15 [35x12]
    wrist curls 13-20 reps 2 sets



    [​IMG]
    Don't mind the uneveness of my chest. I had surgery on my chest as an infant and child. I think they sucked out all of my fat on the right side of my chest and in return left a really cool scar. I don't think my chest will ever look even!
    [​IMG]
    [​IMG]
     
    Last edited: Sep 11, 2007
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