I'm also playing it smart as I'm coming back from injury and not trying to increase my mileage or speed too quickly. I told you here that I've picked my next half marathon to be a trail race so that speed isn't a concern - I'm not going to PR on a trail race, let's be honest.
So my approach for halves! Twice on weekdays, I run between three and seven miles, and one weekend day is usually the long run. I'll have one or two rest days, and I'll incorporate strength training at least twice a week. When I strength train, I make sure I do that first, as it's the priority workout.
REST DAY. Mwahaha, the plan begins with rest. Pretty much aced this workout.
5.7 miles + squats + bridges with leg lifts. As I stepped outside for this run, I was super happy. It was cool(er) and overcast. Then I started running and realized that it was cool and overcast because it had thunder stormed that night. Needless to say, it took about 0.003 miles in before I realized the humidity was ridic. Like, I could cut the air probably, microwave it, and use it as gravy... ew, what? Then squats on squats on squats with dumbbells. I wasn't shaking by the last set, which means it's time to up the dumbbell weight! Woo!
|On MONDAYS, we wear pink - pink shoes, pink socks, pink shorts. Not pictured: pink headband.|
Triceps + chest + 60 minute elliptical. Huzzah, cross training! Tricep cable pull downs, overhead tricep press, tricep/chest press, chest flys while balancing on a stability ball, then an easy(ish)-peasy(ish) elliptical session.
1 mile "warm up" + 3.5 miles. Yes, the two need to be separated - they were so not the same run. OKAY. So this day, I flew to California. I was up at 1am east coast time (excitement) to leave at 3:30am to catch flight #1 that left at 6am to get to a one hour layover in Chicago... then four hour flight #2 leaving at local time 8:10am, getting me to San Diego at 10:20am west coast time. Body clock was off three hours meaning legs and hunger were off three hours. Joe picked me up, went back to work, and I explored. I set out for what I planned to be 4 consecutive miles, but for the first few minutes, I headed straight into major people traffic. I was awkwardly dodging all sorts of groups of skateboarders and surfers and children and dogs, and I couldn't enjoy it (plus the fact I was wayyyy out of it from my flights and lack of sleep). Then un-ignorable nature called (TMI?), so I thankfully retraced my steps back to Joe's, equaling about a mile. I set out for a successful take two in the opposite direction, which took me to a bike path along the beach - um, YES. However, I was reminded that I am NOT an afternoon (or after-traveling) runner.
Rest day. This was a big decision, actually. Every race that I've ever, ever, ever, ever done has had a plan that incorporated two rest days a week. After getting hurt, exercising differently, and going to physical therapy, I started working out six days a week. Looking back, that contained a lot of yoga (which I'm no longer doing due to my hip/nerve issues). I hemmed and hawed over what I wanted to do this day for a workout, over-analyzing each aspect from "well, I'm still sort of sore in my upper body from Tuesday and from being upright for like, 24 hours yesterday" to "I really don't want to work my legs today because I need to remember I'm coming back from injury..." I felt like I SHOULD workout, but I didn't want to. That whole addiction thing rang in my head, but the memories of months of crying over painful movements and jogging inabilities were louder.
|Saw this sign that day on a walk. Fitting, huh?|
Biceps + planks + 45 minute stair climber intervals. I felt super rejuvenated this day after my rest day (even though we stayed up until ungodly hours hosting a cook out... er, excuse me, a BBQ... stupid west coasters... anyway). I got a two week membership to Joe's gym down the street and did bicep curls and hammer curls separated by some planking. Then I dominated the stairs. I swear, sometimes stair climbing intervals seem more difficult than running 400 meter or mile repeats. I alternated 3 minutes easy and 4 minutes hard, and I was drenched and huffing and puffing by the end. Oh, and if you're wondering how I got a nice 45 minutes out of those numbers, I began and ended with easy segments. Loved it. On an annoying note though, the machines at this gym shut off after 20 minutes. Rude.
7 miles. We woke up to crashing thunder - like, window-shaking, dog-barking, car-alarming thunder. Luckily, it broke for a bit, so I still got a (humid) run in. I was going to run along Ocean Beach's Sunset Cliffs, but given the slippery ground (and the fact that these are cliffs), I thought it would be safer to run on the bike path I found a few days ago. Positive: I ran through the middle of a 5K! Always a nice bout of inspiration/motivation/competition! Negative: Knee woes. I felt a little tingle in my IT band knee (hip side was fine, praise Jesus). I was told by my first PT that since I had ITBS so badly, I'd probably feel some heaviness and pressure in my knee for the next year or so... I'm hoping this was that and not a re-tightening. I'm planning on going easier with the weekday distances and cardio cross training next week just in case.
What's your favorite cross training activity?
Do you get a little upset when fellow runners don't wave back?