I ran three miles in 30 min. today INCLUDING my warm up half mile! You see, I’ve always told myself I am a slow runner and even when I’ve worked on it I don’t think I ever FULLY put in a program or believe I could get faster. Maybe being overweight all those years has kept me from truly pushing myself. Like many of you I tend to stay in my comfort zones way too easy. Granted I do push some of the limits or I wouldn’t have lost 100lbs, but there are still loads of “truths” that I have deep down that need to be chased away – even if I have do it on a treadmill!
Recently I started to push myself more while running. I still do intervals of walk/run but I’ve played with the duration, how hard I push, and how many I take. Not to mention for the FIRST time ever I’ve added leg workouts that are not just about blowing up legs to hide loose skin, but leg workouts that are supposed to help you run better. This means hip strengthening with bands and such that don’t leave you crippled but leave you prepared to RUN. I think it’s paying off! This week I’ve run faster and more with LESS aches and pains. I have been wicked sore but not in pain if that makes sense. It’s a good sore!
Tomorrow is a cross training day for me. Being an endurance runner requires, well, a lot of running and I’m training for several half’s and the Chicago Marathon this fall. Cross training is vital to being a good runner just like strength training is to keeping you fit and strong as a runner and not getting skinny fat. Trust me, I spent a long time to get an athletic body so I don’t want to lose that!
From the Marathon Training Academy (this podcast is the BOMB by the way)…
Cross-training will condition your entire body, not just the specific muscle groups used in running.
Cross-training will also . . .
• Reduce your risk of injury
• Let your running muscles rest and recover
• Increase your cardiovascular fitness
• And improve your strength and power
Personally, I am doing yoga tomorrow with my local Happy Healthy Holy Ladies and I’ve recently added more spinning on top of strength training. My typical schedule will look like this and it helps me get ready for several half’s, a Tough Mudder, and other 10K type mud races between middle March and first of May.
Monday – Run and Strength Train with Core
Tuesday – Speed Work type run
Wednesday – Circuit Mudder Training
Thursday – Spin and Strength Train with Core
Friday – Yoga and Strength Train
Saturday – Long Run
Sunday – Off
I mix up the strength workouts from full body, upper/lower, to splits. Upper body I tend to go heavy but I’m known to throw in a day of body weight and lifting infused stuff. What I am enjoying most is that each week I am seeing benefits from what I am doing AND enjoying it!