This week I felt almost shamefully fresh. It could be due to the fact that the damp cold has let its grip go off Hong Kong and it’s slowly getting warmer again. The humidity when it’s cold is just piercing you straight through to the bone marrow, making you cold from the inside. I focused more on strength training this week, so the week consisted of 4 strength training sessions and only 2 running sessions. However one of the running sessions was a long run stretching for over 19 kilometres.
The week in numbers
Total distance: 31.1 km (19.3 miles)
Total elevation gained: 718 m (2356 feet)
Breakdown of the week
Monday – Strength Training
As I mentioned earlier, this week focused more on strength training than I have done earlier. I think it is good since there is going to be a lot of steep climbs in the race and at those points, strength is more necessary than speed and endurance.
Dead-lifts 3 x 5
Rest 60 seconds between sets
Barbell rows 3 x 5
Rest 60 seconds between sets
Lats pull-downs 3 x 10
Rest 60 seconds between sets
Seated cable row 3 x 10
Rest 60 seconds between sets
Face-pulls 3 x 10
Rest 60 seconds between sets
Barbell curls 3 x 10
Rest 60 seconds between sets
Hammer curls 3 x 10
Abs exercise 3 x 20
Rest 60 seconds between each superset
Stretch 15 minutes
Tuesday – Road Running
I ran my fastest 11.4 kilometres so far this day. Pacing an average 4:35 / km, which took me a little bit by surprise. I had turned off the volume on my phone so I did not get any updates on what pace I kept. I think I am going continue with that for some time. It was nice to just run and run by feeling rather than pressure myself for a time. Ultimately it made me run faster…
Wednesday – Complete Rest
I took a day off here since I felt a bit tired in the muscles and in the body in general. I must be better at listening to the body rather than just pushing it too much. Also, I had planned to do a long run on Thursday so some rest would be welcome.
Thursday – Long Run
After a full day of rest, I felt I was ready for a long run. Said and done! I headed out to the National Park in Sai Kung and ran towards the eastern dam, passing the highland reservoir in different angles. This is truly a beautiful run. Today the weather was really great as well, the sun was out and for the first time in a couple of months, I didn’t freeze when I was out running.
The tranquillity…. the water was so still.
Remember last week when I wrote that I dreaded the slope training but I knew that it was probably good for me in the end? Well, when running this long run it really became apparent that it actually had paid out.
There are three serious climbs you have to do on this run, and I managed to keep a good pace without building up lactic acid in all three of them which made the overall feeling of the run amazing. So from now on, I think I have a new benchmark in time and pace to go after.
Friday – Complete rest
After a long run and after setting a new personal best I felt I deserved a day of complete rest from training.
Saturday – Strength training
So I continued with the strength training here, really trying to build up good strength (and to be honest, also keep some muscle mass purely out of vanity reasons).
Incline dumbbell bench-press 3 x 10
Rest 60 seconds
Incline dumbbell flyes 3 x 10
Rest 60 seconds
Flat dumbbell bench-press 3 x 10
Rest 60 seconds
Flat dumbbell flyes 3 x 10
Rest 60 seconds
Declined dumbbell bench-press 3 x 10
Rest 60 seconds
Decline dumbbell flyes 3 x 10
Side lateral raises 3 x 10
Forward dumbbell raises 3 x 10
Reverse flyes 3 x 10
Arnold presses 3 x 10
Rest 60 seconds between each superset
Shrugs 3 x 12
Rest 60 seconds between sets
Rope push-downs 3 x 10
Rest 60 seconds between sets
Overhead dumbbell extensions 3 x 10
Ab exercises 3 x 20
Rest 60 seconds between each superset
Stretch 15 minutes
Sunday – Strength training
No rest for the weary, another day of strength training to build up some muscle mass.
Deadlifts 3 x 10
Rest 60 seconds between sets
Barbell rows 3 x 10
Rest 60 seconds between sets
Lats pull-downs 3 x 10
Rest 60 seconds between sets
Seated cable row 3 x 10
Rest 60 seconds between sets
Alternating dumbbell curls 3 x 20 (10 on each arm)
Rest 60 seconds between sets
Alternating hammer curls 3 x 10
Abs exercise 3 x 20
Rest 60 seconds between each superset
Stretch 15 minutes
Another week has passed and I feel stronger and faster.
Don’t forget to sign up for the newsletter below so that you don’t miss out on any information regarding recipes, training or running.
If you have any questions, don’t hesitate to contact me or ask them in the comments below.
Take care, and stay safe!
