Matt Fitzgerald

Who says you have to be a pro to run 100 miles per week? Follow me as I tackle a training plan created by HOKA Northern Arizona Elite Coach Ben Rosario in pursuit of Men's 45-49 Age Group glory at the Humana Rock 'n' Roll New Orleans Marathon on March 4, 2018!

Matt's 80/20 Training Plans Get Coached by Matt

Welcome to Seriously Amateur!

Follow Matt's experience and view his training log.

Matt's Training Log

Week of 1/14/2019 - 1/20/2019

Wednesday, January 16, 2019
Run - Steep Uphill Treadmill Run
1:00:00 at 4 mph on home treadmill
4 mi ~ 1:00:00 View Run

Swim - Drills - Tempo Trainer
36 laps at In-Shape with 6 x 200y at increasing stroke rates: 120 (1:35/100), 115 (1:32/100), 110 (1:31/100), 105 (1:28/100), 100 (1:26/100), 95 (1:23/100)
1,800 yd ~ 45:00 View Run
Tuesday, January 15, 2019
Run - Steep Uphill Treadmill Run
1:00:00 at 4 mph and 15% on hotel treadmill in Santa Cruz
4 mi ~ 1:00:00 View Run

Bike - Easy Ride
1:00:00 easy on Felt IA2/Wahoo Kickr
1:00:00 View Run
Monday, January 14, 2019
Swim - Lesson with Mandy
600 yd ~ 1:00:00 View Run

Bike - Fit
Fitting on my Felt IA2 at Revolutions in Fitness in Palo Alto.
10:00 View Run

Week of 1/7/2019 - 1/13/2019

Sunday, January 13, 2019
Swim
24 laps at In-Shape
1,200 yd ~ 30:00 View Run

Run - Long Run


Post Workout Blog:
Groin acted up late so I cranked the incline to 15% and slowed down to 4 mph.
13.3 mi ~ 2:20:00 View Run
Saturday, January 12, 2019
Bike - Long Ride
5 hours from home on Felt IA2
97.76 mi ~ 5:00:00 View Run
Friday, January 11, 2019
Run - Easy Run
1:00:00 on treadmill at 4 mph and 15%
4 mi ~ 1:00:00 View Run

Swim - Endurance
1 hour straight at In-Shape (two-beat kick)
3,600 yd ~ 1:00:14 View Run
Thursday, January 10, 2019
Bike - Intervals - Critical Power Intervals
1:00:00 on Felt IA2/Wahoo Kickr with 4 x 5:00 @ critical power/3:00 easy (274W, 279W, 280W, 288W)
1:00:00 View Run

Strength Training
Band Walk
Hip Abduction Plank
Single-Leg Dumbbell Reverse Deadlift
Kettlebell Swing
Side Plank
Kettlebell Pull Through
L-Over
Prone Lower Trapezius Abduction
Prone Rhomboid Squeeze
TRX Row
Stirring the Pot
Dead Bug (Advanced)
Weighted Heel Raise
Cable Shoulder External Rotation
Standing Cable Thigh Lift
Cable Shoulder Internal Rotation
Hip Hiker
BOSU Ball Push-Up
45:00 View Run
Wednesday, January 9, 2019
Swim - Stroke Work
40 laps at In-Shape
2,000 yd ~ 55:00 View Run

Run - Easy Run
6 miles easy from home

Post Workout Blog:
I was planning to run 1 hour but I chose to abandon a few minutes early after my groin started acting up.
6 mi ~ 55:39 View Run
Tuesday, January 8, 2019
Bike - Easy Ride
1:00:00 easy on Felt IA2/Wahoo Kickr
1:00:00 View Run

Strength Training
Band Walk
Hip Abduction Plank
Single-Leg Dumbbell Reverse Deadlift
Kettlebell Swing
Side Plank
Kettlebell Pull Through
L-Over
Prone Lower Trapezius Abduction
Prone Rhomboid Squeeze
TRX Row
Stirring the Pot
Dead Bug (Advanced)
Weighted Heel Raise
Cable Shoulder External Rotation
Standing Cable Thigh Lift
Cable Shoulder Internal Rotation
Hip Hiker
BOSU Ball Push-Up
45:00 View Run
Monday, January 7, 2019
Swim - Lesson
Lesson with Mandy McDougal in San Bruno
600 yd ~ 1:00:00 View Run

Run - Easy Run
1:00:00 easy from home
6.53 mi ~ 1:00:00 View Run