This is the second part of my series, Fitnees Training: All the Difference of 30 Miles. In week 3,  I have added to my 30 mile routine. My fitness classes are over, adding pressure to find adequate workouts. Consuming at least a gallon of water a day is vital to the routine. Skimp on water one day, and you’ll pay for it the next.

Week 3 Day 1

20+ mile bike ride, my first time on a road bike (normally mountain bike), clipped into pedals and ate in the Gravel, wrenched my knee and elbow. I count it as a 6 mile workout.

Week 3 Day 2

My knee and elbow still throbbed and I didn’t want to make it worse, so I rested.

Week 3 Day 3

I felt much better but didn’t log any miles. Instead I focused on ground work and weights. I’ll have to double up throughout the rest of the week and weekend. This will actually help me prep for my Alaska trip next month where I plan to backpack  52 miles in 3 days in the Denali area.

Sit-ups x 30
Immediately followed by:
Sit-ups w/ Oblique Twist 30
Immediately followed by:
Cordination Exercise (Pilates) 16
Immediately followed by:
Leg Lifts 16
(Repeated 3x)

Perfect Push Ups 3×20
Followed by medicine workout (with 14lb medicine ball) Preparation for the weeks and workouts ahead
Free Weight Curls 3×16 reps @35 lbs
Bench Press 3 sets of 165 (keeping it light)
3×16 Squats
Immediately followed by:
3×20 Squat Thrusts
3×16 Narrow Squats

WeeK 3 Day 4
Walked Trooper 4 miles
Ran 4 miles on the treadmill
Stair machine for a little over a mile at level 10
1 Mile Swim

I notice my knee injury began to flare up again while running and I might do an extra mile in the pool tomorrow.

Week 3 Day 5

1 Mile on the stair stepper
1 Mile fast walk w incline
4 Mile run
Bench Press 3×12 @185lbs, then 3×15 @135lbs,
Dumbbell  Curls 3×16 @35lbs
Perfect Push Ups 3×20
Narrow Perfect Push ups 3×20

Week 3 Day 6

3 Mile Swim- A distance and time record for me. I finished under 1hr 48 mins and had no idea I could make it that far, especially not in that time frame.

Week 3 Day 7

12 mile walk around Lake Natoma-backpacking prep. You can read more about that here.

Summary

I need to focus on getting  more ab and strength workouts. It’s been difficult to find the time but important to do it. Hopefully in week 4, I have more days like Day 3 and Day 7.