Do you like setting goals, working towards that next big challenge and the feeling of accomplishment that comes along with it? Well, if you’re like me, then many of you are already in the midst of training for that next big event. It’s so easy to get wrapped up in the excitement that comes from registering for that next race—it’s like Christmas all over again! There’s that shiny new goal just waiting to be unwrapped, but in order to reach that goal, you’ll need a well-executed training plan. If you’ve read my previous post, then you'll know that I recently started developing anxiety and Imposter Syndrome while training for my upcoming 50k race (that's just over 31 miles folks)! Due to this—and listening to my body—I backed down my mileage this week and wanted to share my training recap with you.
Any well-executed plan requires our dedication. The plan doesn’t work for us, we work for the plan.
I must admit, I've learned much of my running lessons through trial and error and I've made several mistakes along the way. In the past I've suffered from shin splints and occasional knee pain. I'll push myself hard and then have no choice but to recover...you mean I'm NOT a superhero? To help my muscles out, I’ve incorporated foam rolling and yoga on a regular basis. When I don’t do active recovery, I suffer the consequences of super tight muscles. I’m learning the advantages of deload and recovery weeks, where every couple of weeks I cut my mileage way back so my body can rebuild and recover. (Who'd have thought)? This week is my deload and recovery week, so I cut my long run in half from the week prior, from 20 miles down to 10 miles. I also made sure my runs were at an easy, conversational pace to help my body grow from last week's training load.
I'm learning to use cross training to my advantage—I am doing some new (to me) strength training workouts a couple days a week. While training for my first marathon, I mostly ran. This time around, I want to be stronger (mainly because I'm scared of what will happen if I'm not), so I purchased a spin bike to work different muscles. I’m also learning that ultra-running is about overall time-spent-on-feet over speed—say what! So, I’ve cut back on speed training in general for this race. I’ll add it back in when I can do it safely; maybe for my next half-marathon PR attempt. No need to add to any nagging issues or get injured at this point in my training, if I can help it. So YES, warm-ups and cool-downs are required!
Here is my weekly recap, along with the videos I used. Remember this was a recovery/deloading week. In the upcoming week I'll build my mileage by adding to my long run. I performed a warm-up before and several minutes of stretching after each session.
Monday- 4 easy miles on the treadmill. I also completed the Booty Builder video on the FitOn app. This app has a lot of great workouts.
Tuesday- 8 miles on the spin bike and Ab day. I found the free YouTube classes from Studio SWEAT OnDemand. Their workouts really get me, well, sweating and I feel great afterward! I'm biking much more than I was during marathon training, so that I work different muscles. I also did the Ab workout called Crunch Time on the FitOn app. I'll need all the core strength I can get!
Wednesday- 10 mile run with my hubby, outdoors on the trail. I enjoy his company so much; it sure helps me pass the time to have someone to talk to. My long runs are at a conversational pace.
Thursday- Active recovery/rest day- Yoga with Adriene on YouTube. Also, I added foam rolling.
Friday- Lower body workout. I did Caroline Girvan’s EPIC program lower body day on YouTube and sheesh! I was sore for 2 entire days, going on 3. Mental note guess I need to do leg day more.
Saturday- 10-mile spin bike ride and 2-mile easy treadmill run/walk.
Sunday- 5 Mile run and Caroline Girvan’s upper body workout. Yes, for a workout that uses body weight only this workout was HARD! Don't believe me, just try it...my triceps were sore the next day, but I'll be back for more!
Getting in the right state of mind. I am who I believe I am. Writing it all down helps me visualize, then execute the plan.
Reflecting on this past week's training, I realize I have much more to learn, but I can see that I'm making progress—writing it down works! YES! Tracking my workouts helps quell my anxiety and reinforce the idea that I am on track for my goals. It also allows me to track how I feel after a workout and adjust my mileage if necessary, hence the cutback this week. Best of all, I’m learning it's about quality over quantity. (It’s about time I learned that)! I'm replacing my speed work with more easy runs, as they allow me to increase my mileage safely and recover from my previous training session. Since I began placing at a few smaller distance races, I've had difficulty slowing down and quashing my ego but running every run too fast is brutal on my body. By listening to my body, I noticed that I was running my recovery runs much too fast to actually well, recover—it's hard listen to my body when I feel like racing down the trail! With any luck I’ll finish my 50k race without incident—so please, encourage me to just keep going! Coach Tiffany pup will make sure I get it done!
I'm thirsty for more than fluid...I'm thirsty for knowledge!
In an effort to educate myself, I recently purchased several running books and I'm excited to learn more about run training, nutrition and strength training. Guess I'll be doing a lot of reading! Here's what's been added to my repertoire: Shalane Flanagan’s, Run Fast. Eat Slow, Bryon Powell’s, Relentless Forward Progress and Neal Jamison's, Running Through the Wall, right now these are my go-to reading materials. I wanted to try some recipes from Shalane's book, so the hubby and I made Superhero Muffins and Breakfast Cookies together. YUM! There was also a pasta and shrimp dish (I forget the name), but it was amazingly delicious, and my hubby made it for our anniversary! He's a keeper!
Currently I'm taking a sports nutrition course and I'm learning so much about my body's nutritional needs. In the future I'd like to use this knowledge and take additional courses to become a running coach. I learn best by example, so I'll likely hire a coach for my next ultra.
Well, happy training my friends. This week I have an increase in mileage planned—it's my build week. Later this afternoon I’ll tackle a local mountain trail for my hill training. Then Wednesday, I have a 20-mile run planned. Bye-bye recovery week; I sure enjoyed you. I really love my training but have learned the importance of listening to my body to recover properly...and don't forget to warm-up. Let me know how your training is going. What are your race goals? What are you currently training for? Thanks for reading and I hope you have a fun, safe week of running. Keep making progress!
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