Marathon Training and Work Out Routine
2 full weeks without nicotine on August 11, 2022.
August 12, 2022
Run with little Pup Dude for 1.3 miles
Drop Dude off and go back for 1.9 more. Total 3.2 miles, lungs not screaming bloody murder and I’m so happy for that. My biggest fear was that my lungs could never heal from 12 years of smoking.
August 13, 2022
Got up wanting more exercise, but craving to develop more core strength. Go to planet fitness and sign up for membership. Work lats/upper back, lower back, and abdominal group for 35-45 minutes. Low weight, high rep sets laddering up 3 plates and finishing with one plate and reps until I can’t (lost count around 75). 10 minute hydro massage, muscle milk and electrolytes. Took dogs to the dog park and walked 1/2 mile to a mile with them.
August 14, 2022
Run 2.0 miles and feels like I’m dying. Very very sore today, probably need a rest day tomorrow. Dogs to dog park, and dogs to river walk for 1-2 miles of walking.
August 15, 2022
Rest Day, walking along river for a 1-2 miles
August 16, 2022
Planet fitness, stretching for 20 minutes, then entire focus on upper body, shoulders, pectorals, triceps and lats. Laddered reps until finishing 10 reps were difficult finished for each exercise, (3 total exercises, 2 sets of 20 each and 1 set of 10 that was hard each)
August 17, 2022
Stretch for 10 minutes, run 1.9 miles, steady run/walk pace for 15-20 minutes
August 18, 2022
10-15 minutes stretching, ladder up and down on tricep and shoulder press. 3 sets of ten inclined sit ups
August 19, 2022
Rest day
August 20, 2022
10-15 minutes stretching, run 3.0 miles steady run walk pace for 25 - 30 minutes
August 21, 2022
10-15 minutes of stretching, planet fitness - 2 sets incline sit ups, lower back extensions 50 reps, lateral pulls 50 reps
August 22, 2022
Stretch 10-15 minutes, Run 1.9 miles with no true breaks only for traffic, about 18-20 total minutes. First day where I didn’t feel like I needed to stop to catch my breath.
August 23, 2022
42 flights of stairs at planet fitness, incline sit ups 2 sets of 10
August 24, 2022
Shoulder press, chest press, tricep press, tricep curls, 3 sets each 20-20-10
August 25, 2022
Run/walk 3.6 miles, ease up on your calves, they are currently screaming from being overworked today. Mostly ran the first 3.1 miles and walked the last 0.5 mile because of calf strain on left
August 26, 2022
Leg/back massage, stretch upper body/back for about 10-15 minutes. 3 sets each, 20-10-10, leg lifts, extended crunches, and torso rotations. 3 sets each, 20-10-10: lower back extension, lat rows, shoulder press. Muscle milk for post work out
August 27, 2022
Light leg exercise day, low impact for calf injury, 30 minutes on a bike. Back/leg massage warm up
August 28 2022
Stretch 10-15 minutes
3 sets 10 incline sits ups, 3 sets 10 legs lifts, 1 minute wall sit, 3 set 10 tricep press, 3 set 10 tricep extension, 3 set 10 bicep curl, 3 set chest press, end with back/leg massage, muscle milk
August 29, 2022
Leg/Back Massage chair
Stretch 10-15 minutes3 sets of 10 each:
Inclined sit ups
Leg lifts
Torso rotary
Lat Pull
Seat Row
August 30, 2022
20 minutes of cardio on elliptical
10 minute back and leg massage
August 31, 2022
10-15 minutes stretch
3 sets of 10 each (laddering weight up where applicable):
Torso Rotary
Leg lifts
Incline sit ups
Back extension
Seat row
Pectoral fly
Rear Delt
Back/Leg Massage to Finish
Muscle Milk
September 1, 2022
Stretch 10-15 minutes
Run 1.9 miles no stops
September 2, 2022
Stretch 10-15 minutes
3 sets of 10 each (laddering weights when it felt right) :
Incline sit ups
Leg lifts
Torso rotary
Back extension
Seat row
Pectoral fly
Rear delt
Lat pull
Chest press
1 set of 10 shoulder press (called it after first set, realizing I was pushing myself too hard)
September 3, 2022
10 minutes on a bike, performance based
10 minutes walking on a treadmill
September 4, 2022
10-15 minutes stretch
3 sets of ten each :
Incline sit ups
Leg lifts
Torso rotary (ladder weight)
Seat row (ladder weight)
Chest press (ladder weight)
Tricep curl (ladder weight)
Stopped at bicep curls after 1 set (when my body says stop, I just stop)
September 5, 2022
10-15 minutes stretching
2.0 mile run
September 6, 2022
Rest Day (Self-Care day)
September 7, 2022
Stretch 10-15 minutes
3 sets of 10 each laddering weight where possible:
Incline Sit Ups
Leg Lifts
Torso Rotary
Back Extensions
Seat Rows
Lat Pulls
Tricep Press
Muscle Milk to finish
September 8, 2022
Stretch 10-15 minutes
20 minutes on bike (heart rate between 110 and 150)
September 9, 2022
Stretch 10-15 minutes
3 sets of 10 each:
Incline sit ups
Leg lifts
Torso Rotary (ladder weight 70,80,90 lbs)
Back Extensions (ladder weight 50,60,70 lbs)
Seat Rows (ladder weight 80,90,100 lbs)
Lat Pulls (ladder weight 70,80,90 lbs)
Chest Press (ladder weight 80,90,100 lbs)
Shoulder Press (ladder weight 60,70,80 lbs)
Back and Leg Massage to finish
September 10, 2022
Spontaneous rest day because my body hurts
September 11, 2022
Stretch 10-15 minutes
3 sets of 10 each:
Incline sit ups
Leg Lifts
Torso Rotary (ladder weight 50,60,70 lbs)
20 minutes on bike
Back and leg massage to finish
September 12, 2022
Stretch 10-15 minutes
3 sets of 10:
Incline Sit Ups
Leg Lifts
Torso rotary (ladder weight 60,70,80 lbs)
Back Extension (ladder weight 60,70,80 lbs)
Seat Rows (ladder weight 80,90,100 lbs)
Rear Delts (ladder weight 50,60,70 lbs)
Lat Pulls (ladder weight 70,80,90 lbs)
Shoulder Press (ladder weight 70,80,90 lbs)
Back/Leg Massage and muscle milk
September 13, 2022
Spontaneous Rest Day, ankle is killing me
Self-Care Day, pick up new prescription and go to counseling session
September 14, 2022
Stretch 10-15 minutes
Run 1.3 mile loop twice, once with Dude and once with Starr, total 2.6 miles
September 15, 2022
Stretch 10-15 minutes
3 sets of 10 each :
Incline sit ups
Leg Lifts
Torso Rotary (ladder weight 60,70,80 lbs)
Seated Rows (ladder weight 70,80,90 lbs)
Back Extensions (ladder weight 60,70,80 lbs)
Lat Pulls (ladder weight 70,80,90 lbs)
Chest Press (ladder weight 70,80,90 lbs)
Shoulder Press (ladder weight 60,70,80 lbs)
Back/Leg Massage to finishMuscle Milk
September 16, 2022
10 minutes stretching
20 minutes on bike (4.4 miles)
Muscle Milk to Finish
September 17, 2022
Spontaneous rest day, walk dogs at dog park
September 18, 2022
10-15 minutes stretch
3 sets of 10 each :
Incline sit ups
Leg lifts
Torso rotary (ladder weight 60,70,80 lbs)
Rear delts (ladder weight 50,60,70 lbs)
Pec Flys (ladder weight 70,80,90 lbs)
Lat Pulls (ladder weight 70,80,90 lbs)
Chest Press (ladder weight 70,80,90 lbs)
September 19, 2022
10-15 minutes stretch
Treadmill for 32 minutes : warm up walk, 1-mile run, 0.1 mile cool down to get heart rate under 130 bpm, 1-mile run, 0.1 mile cool down to get heart rate under 130 bpm, 0.5 mile run to finish off 30 minutes, 2 minutes of cool down walking to get heart rate under 130 bpm
September 20, 2022
In preparation of Jury Duty
Stretch 10-15 minutes
3 sets of 10 each:
Incline sit ups
Torso rotary (ladder weight 60,70,80)
Back extensions (ladder weight 50,60,70)
Seated Rows (ladder weight 80,90,100)
Lat pulls (ladder weight 70,80,90)
Chest press (ladder weight 70,80,90)
September 22, 2022
I love that number, 22, and 11. Don’t ask or I’ll get nerdy on you.
10-15 minutes stretching
3.5 miles on a treadmill
0.1 mile at 3mph pace warm up
1 mile at 6.5mph pace
0.1 mile at 3mph pace cool down to 130bpm HR
1 mile at 7mph pace
0.1 mile at 3mph pace cool down to 130bpm HR
1 mile at 7.5mph pace
0.2 mile at 3mph pace cool down to 130bpm HR
Max heart rate 172bpm
Back/leg massage after cool down
Muscle milk
September 23, 2022
15 minutes of stretching
3 sets of 10 each:
Incline sit-ups
Leg lifts
Torso rotary (ladder weight 60,70,80 lbs)
Back Extensions (ladder weight 50,60,70 lbs)
Seated rows (ladder weight 70,80,90 lbs)
Rear Delts (ladder weight 70,80,90 lbs)
Lat Pulls (ladder weight 70,80,90 lbs)
Chest Press (ladder weight 70,90,110 lbs)
Tricep Press (ladder weight 70,85,100 lbs)
Back/Leg Massage to finish
Muscle Milk
September 24, 2022
10-15 minutes stretching
4.1 miles on a treadmill
0.1 mile at 3mph pace warm up
1 mile at 6.5mph pace
0.1 mile at 3mph pace cool down to 130bpm HR
1 mile at 7mph pace
0.1 mile at 3mph pace cool down to 130bpm HR
1 mile at 6.7mph pace
0.2 mile at 3mph pace cool down to 130bpm HR
0.5 mile at 6.7mph pace
0.1 mile at 3mph pace cool down to 130bpm HR
Back/leg massage
Muscle Milk
September 26, 2022
Stretch 10-15 minutes
3 sets of 10 each:
Incline Sit-ups
Leg Lifts
Torso Rotary (ladder weight 60,70,80 lbs)
Back Extensions (ladder weight 60,70,80 lbs)
Seated Rows (ladder weight 80,90,100 lbs)
Lat Pulls (ladder weight 70,80,90 lbs)
Chest Press (ladder weight 70,90,110 lbs)
Bicep curls 2 sets of 10, body said stop (ladder weight 30,40 lbs)
Muscle milk
September 27, 2022
Stretch 10-15 minutes
37:38 time elapsed on the treadmill this morning
Warm up walk at 3 mph for 0.1 miles
Run 1.0 mile at 6 mph
Continue running 1.0 more mile at 6.7 mph
Dial back to a walk 3 mph pace for 0.2 miles
Run 1.0 mile at 7.0 mph
Walk 3 mph for 0.2 miles
Total 3.5 miles, feeling better and better each time. Running two miles without stopping is a good goal to keep in mind for my marathon eventually. Bryan says to do 1 mile, then 100 paces, then 1 mile, then 100 paces, etc. I’m for it, as well, but I’m on the right track.
September 28, 2022
Stretch 10-15 minutes
3 sets of 10 each:
Incline sit-ups
Leg lifts
Torso rotary (ladder weight 60,70,80 lbs)
Back extensions (ladder weight 60,70,80 lbs)
Seated rows (ladder weight 80,90,100 lbs)
Rear Delts (ladder weight 70,80,90 lbs)
Lat Pulls (ladder weight 80,90,100 lbs)
Chest Press (ladder weight 80,100,120 lbs)
Tricep Curls (ladder weight 30,40,50 lbs)
Shoulder Press (ladder weight 80,90 lbs)2 sets only
Muscle Milk
Back/Leg Massage Chair
September 30, 2022
Stretch 10-15 minutes
42:03 on a treadmill
Warm up walk 0.1 mile at 3 mph
1 mile run at 7 mph
Cool down walk 0.1 mile at 3 mph
1 mile run at 7.5 mph
Cool down walk 0.15 mile at 3 mph
1.5 mile run at 6.7 mph
Cool down walk 0.25 mile at 3 mph
Muscle Milk to finish
October 1, 2022
Stretch 10-15 minutes
3 sets of 10 each :
Incline sit-ups
Leg lifts
Torso rotary (ladder weight 70,80,90 lbs)
Back extensions (ladder weight 70,80,90 lbs)
Seated rows (ladder weight 80,90,100 lbs)
Pec flys (ladder weight 80,90,100 lbs)
Rear Delts (ladder weight 70,80,90 lbs)
Lat pulls (ladder weight 80,90,100 lbs)
Tricep curls (ladder weight 30,40,50 lbs)
Chest press (ladder weight 90,110,100 lbs)
Shoulder press (ladder weight 80,100,90 lbs)
Back leg massage to finish
Muscle milk
October 2, 2022
Stretch 10 minutes
3.5 miles on the treadmill 36:43 time elapsed
0.1 mile at 3mph warm up
1 mile at 6.7mph
0.1 mile at 3 mph cool down
1 mile at 7mph
0.1 mile at 3 mph cool down
1 mile at 6.5 mph
0.2 final cool down
Muscle milk
I found the marathon I plan to run in! Auckland, NZ in October 2023! Gives me another year to train and a goal for my first international/overseas travel experience
Thanks Sabina for the tip!
October 4, 2022
Stretch 10-15 minutes
3 sets of 10 each
Incline sit-ups
Leg lifts
Torso rotary (ladder weight 70,80,90 lbs)
Back extensions (ladder weight 70,80,90 lbs)
Seated rows (ladder weight 80,100,120 lbs)
Rear Delts (ladder weight 80,90,100 lbs)
Lat pulls (ladder weight 80,90,100 lbs)
Tricep curls (ladder weight 30,40,50 lbs)
Chest press (ladder weight 80,100,120 lbs)
Muscle milk
October 5, 2022
Stretch 10-15 minutes
Treadmill for 4.65 miles
Warm up @ 3mph for 0.15 mile
Run 6.7mph for 1.5 miles
Cool down @ 3mph for 0.15 mile
Run 6.7mph for 1.5 miles
Cool down @ 3mph for 0.2 mile
Run 6.7mph for 1 mile
Cool down for 0.15 mile
Time elapse 48:49
Muscle Milk
October 6, 2022
Stretch 15-20 minutes
3 sets of 10 each :
Incline sit ups
Leg lifts
Torso rotary (ladder weight 70,80,90 lbs)
Back extensions (ladder weight 70,80,90 lbs)
Seated rows (ladder weight 80,100,120 lbs)
Rear Delts (ladder weight 80,90,100 lbs)
Lat pulls (ladder weight 80,90,100 lbs)
Tricep curls (ladder weight 30,40,50 lbs)
Chest press (ladder weight 80,100,120 lbs)
Back/leg massage
Muscle milk
October 8, 2022
Stretch 10-15 minutes
43:01 time elapsed on the treadmill, 4.10 miles total
0.1 mile warm up walk 3.0mph
1 mile at 6.7mph
0.1 mile cool down 3.0mph
1 mile at 6.7mph
0.1 mile cool down 3.0mph
1 mile at 6.7mph
0.1 mile cool down 3.0mph
0.5 mile at 7.0 mph
0.2 mile cool down 3.0mph
October 9, 2022
Stretch 10-15 minutes
3 sets of 10 each:
Incline sit ups
Leg lifts
Torso Rotary (ladder weight 70,80,90 lbs)
Back Extensions (ladder weight 80,90,100 lbs)
Seated Rows (ladder weight 80,90,100 lbs)
Rear Delts (ladder weight 70,80,90 lbs)
Last Pulls (ladder weight 90,100,110 lbs)
Tricep curls (ladder weight 30,40,50 lbs)
Tricep Press (ladder weight 70,85,100 lbs)
Bicep Curls (ladder weight 30,40,50 lbs)
Chest Press (ladder weight 80,100,120 lbs)
Muscle milk
October 10, 2022
Stretch 10-15 minutes
Warm up walk 0.1 mile 3 mph
Run 1 mile 6.7 mph
Cool down 0.1 mile 3 mph
Run 0.18 miles at 6.7 mph and stop (left ankle/calf injured/strained)
~14.5 minutes
Standing bike for 15 minutes, 3.12 miles, on performance setting
End day early with muscle milk shake
October 12, 2022
Stretch 10-15 minutes
3 sets of 10 each :
Incline sit ups
Leg Lifts
Torso Rotary (ladder weight 60,70,80 lbs)
Back extension (ladder weight 70,80,90 lbs)
Seated Rows (ladder weight 80,90,100 lbs)
Pec flys (ladder weight 80,90,100 lbs)
Rear Delts (ladder weight 70,80,90 lbs)
Lat pulls (ladder weight 80,90,100 lbs)
Tricep curls (ladder weight 30,40,50 lbs)
Bicep curls (ladder weight 30,40,50 lbs)
Chest press (ladder weight 80,100,120 lbs)
Muscle milk
October 13, 2022
Stretch 10-15 minutes
Standing Bike 36:12 minutes
8.00 miles total
Muscle milk
October 14, 2022
Stretch 10-15 minutes
3 sets of 15 each :
Incline sit ups
Leg lifts
Torso Rotary (80,90,100lbs)
Back extensions (80,90,100lbs)
3 sets of 10 each :
Seated Rows (80,100,120lbs)
Rear Delts (70,80,90lbs)
Pec flys (80,90,100lbs)
Tricep press (85,100,115lbs)
Tricep curls (30,40,50lbs)
Lat Pulls (90,100,110lbs)
Chest press (90,110,130lbs)
Muscle Milk
October 16, 2022
Stretch 10-15 minutes
45 minutes on a bike
10.44 total miles
Muscle milk finish
October 17, 2022
Stretch 10-15 minutes
3 sets of 15 each:
Incline sit ups
Torso rotary (80,90,100lbs)
Leg lifts
Back extensions (80,90,100lbs)
3 sets of 10 each:
Seated Rows (90,100,110lbs)
Lat Pulls (90,100,110lbs)
Pec flys (80,90,100lbs)
Rear Delts (70,80,90lbs)
Tricep curls (40,50,60lbs)
Muscle milk
October 18, 2022
Stretch 10-15 minutes
Performance mode on standing bike
1.83 miles
8:42 minutes
Manual mode on standing bike
4.42 miles
20:00 minutes
Muscle Milk
October 20, 2022
Stretch 10-15 minutes
3 sets of 15 each :
Incline sit-ups
Leg lifts
Torso rotary (80,90,100lbs)
Back Extensions (80,90,100lbs)
3 sets of 10 each :
Seated Rows (80,100,120lbs)
Pec flys (80,90,100lbs)
Rear Delts (70,80,90lbs)
Lat Pulls (90,100,110lbs)
Chest press (90,110,130lbs)
Tricep curls (40,50,60lbs)
Muscle Milk
October 21, 2022
Stretch 10-15 minutes
Standing bike variety mode for 40 minutes
7.98 miles
257 calories burned
Muscle milk
October 22, 2022
Stretch 10-15 minutes
3 sets of 15 each:
Incline sit ups
Leg lifts
Torso rotary (80,90,100lbs)
Back extension (80,90,100lbs)
3 sets of 10 each:
Seated rows (90,100,110lbs)
Pec flys (90,100,110lbs)
Rear Delts (80,90,100lbs)
Lat Pulls (90,100,110lbs)
Triceps curls (40,50,60lbs)
Chest press (90,110,130lbs)
Muscle Milk
