FIT CHICK Sergeant Laura killed my arms last night!
Bootcamp last night was all about stations! We were split into groups of four and given a station to start at and then we rotated between all the stations before were given new exercises for each station and did it all over again, four times! I’m telling you, it was fast, tough and I was a sweating machine! She even had us holding our arms out straight at our sides (like you’d be in a “T” formation) for two and a half minutes without lowering them! You think that’s easy? I dare ya to try it. Right now (I’ll wait).
Done? Not laughin’ now, are ya?! 😉
That being said it was a wicked move that I plan to adopt at home and just goes to prove that you can get a killer workout with virtually no equipment other than your own body!
30k Training Has Begun!
Last week was my first week of training for August’s Midsummer Nights Run 30k! I had my 12k long run on Sunday and it went very well! I did an out-and-back route, running 6k up into the northern part of Sunnybrook Park and back home. The weather was perfect being a cool 15*C and both my body and breath were in sync with eachother. It was great!
I promised I’d share with you all not only my 30k training plan but to keep you updated while I train. I’ll probably update once a week on training so as to keep the blog from becoming a running blog but I’m really looking forward to sharing this experience with you!
I have one major goal for this 30k and that is to get across the finish line without injury! Not getting injured has always been my secondary running goal and, so far, I’m running a pretty clean record! I want it to stay that way so I’ve built my training program around safety. So my plan breaks down like this:
Four days of running – I ramped up my mileage to include an extra day of running. I did this because the running rule of thumb states that you only increase your long runs by a maximum of 10% of your weekly mileage. Once my long runs get over 20k I need to make up for that during my week so I decided that instead of investing in two days of 10k runs (or more), I’d break it up to over three days of between. I don’t like my weekly runs to be more than an hour if I can at all help it!
Two days of cross-training – I didn’t cross-train for my half marathon and although I managed to run my half just fine but I knew I was playing with fire. Only working the same muscles all the time increases my chance of an over-use injury. I have successfully built in a regular practice of cross-training over the last several months and I know this will be instrumental in not just preventing injuries but also allowing me to run the best race I can. Having an overall stronger and fitter body will help me to prevent injury and run a quality race. My bootcamp program ends next week (Boo!!!!) but I plan to continue bootcamp style workouts on my cross-training days to keep building on the muscles I’ve been working on and to keep building my overall fitness.
Stretching – Like a lot of runners, I’m horrible with stretching. I mean, normally I do stretch after a run but I know it’s too brief a time for it to be very effective (although any stretching is better than no stretching). A specific goal of mine is to stretch for a full ten minutes after every exercise session. I also plan to use one of my cross-training days to do cardio for the first thirty minutes and then finish up with 20-30 minutes of yoga to work on my flexibility, keep me centred and take care of my tired muscles. I also may switch my strength training days to Monday instead of Saturday as I don’t want sore muscles on my long run but we’ll see!
Rest Days/Active Rest Weeks – I have one rest day a week that I will take to do no more than passive activity to give my entire body a break and build the muscles and endurance I’ve put it through during the other six days. I’ve also built in Active Rest Weeks every few weeks or so to give my body a break from the increase in mileage. These weeks my mileage goes down and so does my intensity in my other workouts. My body will be working hard and deserves regular breaks so it won’t rebel!
Flexibility – Every goal needs a plan but every goal also requires the flexibility for change when life inevitably puts a damper on things. If I find that four days of running is just too much, I’ll cut it back and try to divide that extra mileage between the other two days. If I need to take an extra day off, I’ll take it off. Let’s not forget I’ll be starting school again at the end of June and will be starting my business while training (and hopefully starting a part time job). These will all be factors I must take into consideration while training. If not, I risk feeling out of control and in a panic if/when something comes up.
Finally, let’s not forget that this is my physical training plan and does not talk about the nutritional changes I plan to make while training. Last year while training for my half I just ate whatever the heck I wanted to and while it’s normal to gain weight while training for endurance events, I gained 10lbs mostly due to out-of-control portions and not just due to increased training. If I’m destined to gain weight during this training I don’t want it to be because I was irresponsible with my eating habits. I’ll talk more about that later however!