My plan to run even faster!
ANDREW HEDGMAN - ULTRAMARATHON RUNNER
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My Blog

My plan to run even faster!

It has been a while since I have updated my blog and I have only just started posting frequently on my Facebook page again. The main reason is that I haven't been in any races since June (I think). After that I became quite sick with the flu, the first time being sick in over three years so that was a bit of a shock to the system! t meant having to pull out of two races that I had lined up to compete in and trying to recover. 

I was out of training for about three weeks so my body obviously wasn't in the best shape when I started training again. After about a week or two of training I came to the decision to completely wipe my racing schedule for the rest of the year and focus entirely on my fitness. I created my very own 12 week training program which involves a lot of resistance training with weights and of course running. 

Because I have no plans for any major races coming up I have kept my kilometers lower than usual, the smallest runs I do are 10 km with the longest being 30 km, my favorite runs are the 20 km runs I do on Mondays, I really push myself to get better times each time, so far I am down to about 1 hour 27 minutes. On Wednesdays I do interval training, I will jog the first and last 4 km for warming up and down and the 6 km in between I will run fast for a minute and jog for two minutes, it is so tiring but I can see the effectiveness of it all when I do those 20 km runs on Mondays! 

My diet has improved a whole lot also, I am now on a very high protein intake and only eat good quality carbs. I have always been a sucker for anything sweet so that has been difficult avoiding those types of things but it is a lot easier now (I still treat myself from time to time :P)

With my weight/resistance training I do around 5 or 6 sets of exercises for each body part I want to work out, I usually do a combo of various techniques of push ups as well as sets of the dumbbell bench press. I work out my triceps and biceps and do a whole heap of different types of sit ups, tough but effective!

                                  Having a mini break between reps!

I am into week 6 of this training program and it has really paid off. I have had a 3 kg gain in muscle mass, I have also reduced my body fat percentage by about 1.5%

I have a plan to get into the best shape possible before even starting to train for another race, in the past I will have rests between races and start training three months before a race. I want to change that now, I want to be able to go into training with a great level of fitness and turn that into an extreme level!

                      Resistance training should be a part of every runners routine!




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