#MarathonMonday REBOOT + Benefits of Strength Training
Good Monday morning y’all! Yesterday after church all I did was basically eat and lounge. And it was glorious. Who am I?!?!
I’m back to feeling –mostly– energized and pumped up. Last week was such a blunder for me and my entire household. So.much.sickness. Blech! But, there’s some positives to last week. Like all the strength training I was able to get in, a fun new kitchen chalkboard, a fast 10k and lots of snuggle time on the couch. When you’re feeling down and out it’s a bit more manageable to squeeze in some strength training verses a hard speed session on the track. And all the strength training gave me an extra boost at the Hot Chocolate 10k this past weekend. Something I didn’t mention in my recap was the fact that my legs didn’t tire as quickly during the race as they normally would have by mile four or five. I had enough gas in the tank to sprint up the last major hill. That’s progress. Now y’all know I love running.all.the.miles. and I am secretly praying that I’ll be able to find more time to sneak in some miles. (Since going full-time personal training I haven’t had a set training schedule for myself. Something I didn’t expect! More about that another day…) But, I’m most definitely making time for strength training. Personal training helps with that some but I generally don’t full on “work out” with my clients. I tried that one day and couldn’t really walk the day after. Ha! It’s not smart to train six hours a day. 😉
So what does my strength training look like? Well, I’m planning on putting together a quick workout sheet with instructions so y’all can have a piece of my speed boosting workouts. I will say I’ve been including more single-leg deadlifts (I show you how HERE), shoulder/back exercises (like kettle bell bottoms up pushes<—look for this fun exercise later this week!) and lots of core work. So despite my sickness last week I remained strong. PS- Come back tomorrow and I’ll give you some get better quick sick tips in the event you find yourself down and out!
Last week’s training did not include any of my goal training runs (what?!) but it did include one great race so I don’t count the week as a total loss. I’ve been sick in marathon training cycles past and still ran a strong race in the end. That’s just something you learn with time…panicking over missed runs out never helps. And I’ve also been a single mother training for a marathon with many missed runs and still came out strong. Something I’ve really learned over the years is that you can not freak out over missed training days or weeks. LIFE happens. Try not to get so wrapped up in training that you forget about LIFE.
What’s on tap this week:
Plan: Run Less, Run Faster
Monday Speed session 1200, 1000, 800, 600, 400 (200m RI) +SW
Tuesday XT* + strength training
Wednesday 7 mile tempo with 5@LT* + SW
Thursday XT + strength training
Friday XT or easy run + SW
Saturday 17 miles at MP + 45 sec
Total miles: 35ish depending on XT and/or easy running
*RI=rest interval where you slowly jog or walk.
*XT=cross training like the elliptical
Have you been sick this season? Have you ever missed an entire week of training for a big event?
That’s a brief wrap!
23 Jan 2017 / runpinkjess / 2