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Welcome to my running blog. I am currently training to run two marathons in April 2011 - Paris and London - to help celebrate my 30th Birthday. I often get asked about my training methods so thought would write a blog so you can see what it takes -also it provides me with a momento of the last few months of my twenties! In addition to the personal challenge I will be raising money for charity - please see my fundraising page for more details: www.justgiving.com/mikes-30th-marathon-run/



Sunday, 30 January 2011

Week 4 cont. What weights work

As promised, here are the details of my weekly training sessions with my personal trainer, but first a quick review of my runs during the week.

I managed 20km on Monday which consisted of the usual 12km after work river run followed by 8km on the treadmill in Virgin Active Broadgate. That ticked the box of the one long run a week as I’d missed out by skiing on the weekend. Thursday was the usual 12km along the river after work followed by 20mins on the cross trainer in the gym and Friday was back in the gym for a hill session. On the treadmill I usually warm up for about 15mins then do 5 minute chunks either speed or hills or both – with 3 mins on and 2mins off. The 3mins on this time was on hills ranging from 3% to 6% at a speed of 13kmh. Overall hill work is very good for both stamina and strength in the legs.

Personal Trainer
Wednesday had my usual session in the gym with my trainer Ian Holmes – he’s at Slim Jims gym (http://www.slim-jims.co.uk/) in Broadgate having moved there  from Virgin active at the end of last year – it has been fun for me to try out a new gym and new surroundings. This year we have been working on strength work for the legs as I get enough stamina during my weekly runs. Strength training involves less sets and reps but heavy weights – we're doing a program with two sets of 10 reps with a minutes rest inbetween. To get the weights right they should be heavy enough that the last rep on the last set is almost a fail. He has a funky ipad with diagrams on but hasn’t worked out how to do a link to them on the web - until he works out the technology below is a fairly boring list of the current program we are working on – Google or message me for explanations of any of these. For all the weights we do two sets of ten reps and the whole thing takes about one hour.

Exercise                                  Weight
Dumbbell  pull-over                  25 kg
Dead lift                                   70 kg
Dumbbell lunge                         20 kg
Dumbbell side bend                  25 kg
Machine leg curl                       90 kg
Sumo squat                              50 kg
Back squat                               80 kg
Good morning                          50 kg
Romanian deadlift                     70 kg
Concentration dumb bell curl     17.5 kg

Abdominal reverse curl – 2 * 15 reps
BOSU Knee to chest – 3* 1min

Generally you need a rest day after this but my rest day is usually a Tuesday as I have an after work class and can’t fit in any exercise. On the day after weights I try not to do too strenuous a run.

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