I’m really excited about the upcoming Ageo City Marathon. It’s only a Half-Marathon (21.09 km), but it’s better to be ready for it just the same.

So…I’m going to post about my training schedule and what I’m doing to prepare to run a great time and represent pera2 英会話 on November 20th.

*To explain weight, repetitions, and sets I’ll use the following abbreviation.  (kgs-reps-sets)  So, 75-10-3 = Lifting a 75 kg. weight 10 times per set, and doing 3 sets = 30 lifts @ 75 kgs.

9/2  (Fri.)  Kumagaya Athlie (health club)

1. Stretching (15 minutes)
2. Squats (80-10-3 )
3. Knee lifts (50)
4. Leg press/curl (50-10-3)
5. Bench/Shoulder press (75-10-3)
6. Crunches (50)
7. Whey Protein Shake

9/3 (Sat.)  Ageo General Sports Park

1. 2 mile (3.2 km) jog – about 15 minutes

9/3 (Sat.)  Kumagaya Athlie (health club)

1. Stretching (15 minutes)
2. Squats (90-10-3 )
3. Shrugs (75-10-3)
4. Barbell Curls (20-15-2)
5. Reverse Curls (20-15-2)
6. Crunches (50)
7. Protein Shake

9/4 (Sun.)  Recovery

9/5 (Mon.)  Kumagaya Athlie (health club)

1. Stretching (15 minutes)
2. Squats (90-10-3 )
3. Eliptical Machine (30 sec. sprint in crouching position-forward)
4. Eliptical Machine (30 sec. sprint in crouching position-backward)
5. 5 km. Treadmill (27 min. 14 sec. *my slowest 5K since elementary school)
6. Protein Shake

9/6 (Tue.)  Kumagaya Athlie

1. Stretching (15 minutes)
2. Squats (90-10-3 )
3. Eliptical Machine (30 sec. sprint in crouching position-forward)
4. Eliptical Machine (30 sec. sprint in crouching position-backward)
5. Leg Press Jumping (50-2 min.)
6. Leg Extensions (25-10 -3 * as slowly as I could stand to do them)
7. Barbell Curls (20-15-2)
8. Reverse Curls (20-15-2)
9. Protein Shake

9/7 (Wed.)  Kumagaya Athlie

1. Stretching (15 minutes)
2. Squats (90-10-3 )
3. Barbell Curls (20-15-2)
4. Reverse Curls (20-15-2)
5. Shrugs (50-10)
6. Rows (50-10)
7. 5 km. Treadmill (23 min. 00 sec. *13km/h average speed with final 200m “Gut Check”@18km/h)
8. Protein Shake

9/8 (Thu.)  Recovery