Base Training Begins

good tidings, healthy choices

 

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Base training is the safe and injury-free way of beginning to train for a race. For me – it’s starting from scratch and building up to a place where I can comfortable put the miles in for a marathon I plan on running in November of 2016. It will be my second marathon and I plan on killing it. But, I need to arrive to the starting line with weight lost, my fitness right, and God on my side.

The base training I’ve chosen was found on competitor.com

Here’s how WEEK ONE looks:

Monday:
5:00m Warm Up – Walk, 10 x 1:00m Run, 1:00 Walk, 5:00m Warm Down – Walk

Tuesday:
Strength Training: (3 x 12) Bench Press • Bent Over Row • DB Shoulder Press • Lying Tricep Extension • Barbell/DB Curl • Squat • Stiff Leg Deadlift • Leg Extension • Leg Curl • Standing Calf Raise • Lying Leg Raise (3 x 15) • Swiss Ball Crunch (3 x 15)

Wednesday:
5:00m Warm Up – Walk, 10 x 1:00m Run, 1:00 Walk, 5:00m Warm Down – Walk

Thursday:
Strength Training: (3 x 12) Dips • Pullups • DB Side Lateral • Tricep Cable Pressdown • Cable Curl • Deadlift • Leg Press • Lunges • Seat Calf Raises • DB Shrugs • Incline Crunch (3 x 15) • Back Extensions (3 x 15)

Friday:
Cross-Training: Bike OR Swimming OR Elliptical

Saturday:
5:00m Warm Up – Walk, 10 x 1:00m Run, 1:00 Walk, 5:00m Warm Down – Walk

Sunday:
Rest

This time – I’m going into this with God on my side. There are so many places in the bible that refer to keeping your temple (body) in shape and taken care of – and I’m at a place where I can focus on this. Here are some references that will keep me going, and for those of you starting out too, it’ll keep you going.

• “Let us run with endurance the race God has set before us.”
-Hebrews 12:1

• “No testing has overtaken you that is not common to everyone. God is faithful, and he will not let you be tested beyond your strength, but with the testing he will also provide the way out so that you may be able to endure it.”
– 1 Corinthians 10:13

• “We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance.”
-Romans 5:3

• “So then, banish anxiety from your heart and cast off the troubles of your body.”
-Ecclesiastes 11:10

• “But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.”
-Isaiah 40:31

I’m starting my journey out at the heaviest I’ve ever been in my life: about 240lbs. I will be updating my weight, and the goals I hit, and the trials I run into and overcome. We can do this together! What are some of your goals? Are you just starting out? Let’s do this together!

 

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