Shay Williams’s BodyBlog

I am still training for a a half marathon and cannot wait until it is over.  However, I have been trying something different with group training at the gym and it has been awesome.  I will be quiting this because I need to focus more on the marathon but hope to start back sometime in April.  Right now here is my split and would like to have some comment on what could be changed to be more effective.

Mon. 3 to 5 miles plus abs and calves

Tues. Legs and shoulders: pyramid down from 20 on first set of body part followed by 4 sets of 12, 3 to 4 exercises per bodypart: Plus 20 min interval running

Wed. Back and abs: Same as above on back; Plus 20 min interval running or eliptical

Thurs. 3 to 5 miles plus abs and calves

Fri: Rest with high carb day

Sat: Long run 7 to 13 miles: going up a mile every week: plus abs and Traps

Sun:  Chest and Arms: Same as Mentioned above: No cardio

Diet is clean, moderate carbs, moderate fat, high protein:

Sample day:

AM Pre- workout: Apple and ON shake

Post-workout: ON Shake plus toast with no sugar jelly

Breakfast: Eggs, Oatmeal

Mid-day snack: ON shake handful of almonds

Lunch: Chicken with brown rice

Mid afternoon: ON shake with handful of almonds

Dinner: Same as Lunch

Night-Time snack: ON shake and Natural PB

On High carb day usually will eat past at night for energy for the long run.

This entry was posted on Wednesday, February 18th, 2009 at 7:11 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.