In the back of my mind, I knew I was going to have a setback. And maybe that’s why I did (self-fulfilling prophecy anyone?); albeit this little rest break wasn’t really a setback, just a little speed bump. I was getting carried away, though. Let’s be honest. I was feeling a bit like superwoman, running fast and running often. So the post-18-miler soreness was just a little reminder to get back to the basics.
Remember when I was whining about missing my workouts? (When wasn’t I?) So, I think part of my problem is that I have no schedule to fall back on when things go awry. There are no options, really, other than running. And when I am in the moment, I don’t know what to do. So to combat that for next time (hoping there is no next time, but just in case), I came up with a plan. The plan is not set in stone. It can change. It will.
But it will also keep me from falling into some of my bad habits, like running too much and on consecutive days, and skipping strength and cross training. And it will give me some structure. But I won’t be strict. I won’t be in the follow-the-plan-or-die mindset like I was last year (which I was catching myself falling into during this off-week until my insomniac night and then reading today’s post from Amanda at Runninghood that completely hit home).
The basic plan is below. It is based on the Jeff Galloway “finish” marathon training plan HERE that I have mostly been following. I am getting back to the basics of that plan and sticking to it so that I don’t hurt myself.
MONDAY: Cross Training and/or Strength
This will be mainly bike riding and some new strength routine that does not involve jumping around on my shins. I would like to do both cross and strength on Mondays since I have the time.
Cross-training options:
1. Swimming at 5:30 a.m. – not likely because it is my morning to sleep in
2. Biking with T Junior – most likely because we can end at a park for a picnic and playtime
Strength-training options:
Looking for suggestions
Motherhood workout (non-work day) options:
1. Bike ride ending with picnic at park
2. Playing soccer/baseball/golf in the back yard
3. Chillaxing at the lake (just about a 2-mile walk from the house)
4. Reading outside
5. Take dogs for a walk
6. Take his bike/scooter to an open area so he can ride them
7. 30 minutes of cleaning something in the house, excluding dishes and laundry (and T Junior can “help”)
8. Sidewalk chalk
9. Go to the movies
10. Walk to the ice cream shop
11. Story time at the library
12. Suggestions/ideas welcome
TUESDAY: 30-minute Run
This will be during my lunch hour, which is a good way to hold me to around 30 minutes of running because I have to get back to work.
Running workout:
Easy/moderate pace.
Motherhood workout (work day) options:
1. Playing soccer/baseball/golf in the back yard
2. Take dogs for a walk
3. Sidewalk chalk
4. Suggestions/ideas welcome
WEDNESDAY: Cross Training and/or Strength
This day will (hopefully) be swimming before work. That is if my poor kid can get rid of the awful cough that’s keeping us all up at night and Mr. T can stop snoring so I can get back to sleep. Anyway…
Cross-training options:
Swimming before work (5:30 a.m.) – best scenario
Biking in the evening with T Junior – not as likely because of the dogs and bedtime schedule
Strength-training options:
Suggestion please
Motherhood workout (work day) options:
1. Playing soccer/baseball/golf in the back yard
2. Take dogs for a walk
3. Sidewalk chalk
4. Suggestions/ideas welcome
THURSDAY: 30-minute Run
Another lunch-hour run.
Running workout:
Speed workout – i.e fartleks or repeats. Need suggestions. Don’t have a track; need something I can do with my Garmin.
Motherhood workout (work day) options:
1. Playing soccer/baseball/golf in the back yard
2. Take dogs for a walk
3. Sidewalk chalk
4. Suggestions/ideas welcome
FRIDAY: Cross Training and/or Strength
This will be similar to the Monday workout.
Cross-training options:
1. Swimming at 5:30 a.m. – not likely because it is my morning to sleep in
2. Biking with T Junior – most likely because we can end at a park for a picnic and playtime
Strength-training options:
Looking for suggestions
Motherhood workout (non-work day) options:
1. Bike ride ending with picnic at park
2. Playing soccer/baseball/golf in the back yard
3. Chillaxing at the lake (just about a 2-mile walk from the house)
4. Reading outside
5. Take dogs for a walk
6. Take his bike/scooter to an open area so he can ride them
7. 30 minutes of cleaning something in the house, excluding dishes and laundry (and T Junior can “help”)
8. Sidewalk chalk
9. Go to the movies
10. Walk to the ice cream shop
11. Story time at the library
12. Suggestions/ideas welcome
SATURDAY: Rest
I will overcome my mental-block about rest days and embrace them. I will find a way to be joyful instead of moping around wishing I could go for a run. I will do yard work, which can sometimes be fun. Right? I will write. I will go to the lake with my family. Play with T Junior. Go on dates with Mr. T. Other ideas and suggestions welcome.
SUNDAY: Long Run
Here’s my long-run schedule through mid-July. It seems I was confused in an earlier post. My 20-miler isn’t until May 8! (After the See Jane Half on July 17, Coach Mel will be helping me with a mega-super-awesome-PR-attaining plan for the You Go Girl Half in September.)
April 24: 5 miles
May 1: 6 miles (speed test)
May 8: 20 miles (run/walk)
May 15: 6 miles
May 22: 7 miles
May 29: 22 miles (run/walk)
June 5: 7 miles
June 12: 6 miles
June 19: 7 miles
June 25 (Sat.): 26.2 miles (run/walk) – Seattle Rock N Roll
July 3: 7 miles
July 8 (Sat.): 6.2 miles – Dirty Dash 10K
July 17: 13.1 miles – See Jane Run Half
Thoughts? Ideas? Did you read this whole thing? If you did, you should get an award, really, ’cause it’s a little dry. Okay, okay. A LOT dry. Geesh.
10 comments
I do the 100 push ups, 200 sit ups, 200 squats programs for my strength training, as outlined… here:http://365awesomedays.blogspot.com/p/suck-less-challenge.htmlYour plan looks great, I would also be floundering without a plan!
Aww, thanks for the link. I'm so glad someone got something from my personal ramblings. 🙂 And, honestly, I read most of this post the best I could with kids at my feet and getting ready for nap time (crossing my fingers that my little man naps so I get one too)! Love love love that you have “motherhood workout” options. This would be a great idea for a book that combines motherhood and running. I love the whole concept of seeing these things as part of our training as mothers..taking that training just as seriously as we would our marathon/running training. We need to be just as focused on those things as we do our training or we end up getting off track. Awesome! Love it!
Hopefully this little setback will turn out to be nothing more than a blessing in disguise! Sometimes we need a gentle reminder…And holy crap, is that ever a packed schedule!
Not sure if it helps but if you walk to/from the playground, I push the kiddos in the stroller and can do walking lunges, squats,etc. I also just bring a band, they can tolerate a minute or two of stoppage time while I do bicep curls or use a tree to do chest presses. It's a win-win, i get in a workout and they get to go to the playground:)
I have been reading your blog for a while now, and your speed is definitely improving…but, it is also important to give your body days off from running. You have listed biking or swimming as cross-training options, but what about walking. I am not talking a casual walk, but a power walk. I walk with two kids in the stroller all the time for exercise. It is a great way to get in a workout and they get some fresh air too. Also, if you are at work and you do not feel like running it is nice to have walking as an option. I work nights currently, but when I used to work days I had routes planned out that I could do in about thirty minutes of walking that included as many hills as possible to really get my heart rate elevated. I too love your ideas about other motherhood workouts! Good Luck, it looks like a great plan!
I love all the options you have for different ways to get in some diversity. Im getting ready to head out to a meeting w/ my gym owner to get started on personal training. I want to set up local meeting groups so that Moms have a way to exercise with their kiddos. Good luck on your week!
Wow – what a great plan and so well thought out. I need and love having a plan. I might – ok, I will – be stealing ideas. Lately I've been keeping a lot of strength training “DVD”s on my instant queue (sp?) via the Wii to add some diversity. We also take the kids to the playground and set up a circuit type workout where you use the playground and surrounding equipment (sometimes using a resistance band/tube, medicine ball, etc). I have to leave the baby in the stroller but the 3 and over crowd have a great time getting their exercise too.
What a great plan you've outlined! The one thing I would suggest you add in is time to STRETCH. I was really good about it for so long and have slacked off recently and now have plantar fasciitis. I do the Chalean Extreme DVDs for strength training and love them. It's 3 different routines 3 days a week and you change them up every 30 days for 90 days total. Each workout is about 35 minutes.
That's what I've found out during my own self-imposed break. When I don't run, I don't have a plan and I don't know what the heck to do. Part of it is the time I have to myself is limited to kindergarten hours and my schedule changes so much, but I need to develop something like you have done and make a list of things I can do. You got T Junior involved or at least mixed in there with some of your options and I need to do the same with my girls.
That is an insane workout schedule you have there… good luck with keeping up with it. Life tends to get in the way of our workout schedules sometimes. Make it a great day!