I am loving the cooler temperatures, the changing colors in the leaves, and the fresh crispness each morning brings. Fall is here! For some reason, this time of year really rejuvenates me with regard to my love of running and adding on the miles. Perhaps it is because I am not running in scorching heat in temperatures above 100 degrees.
Last week I shared with you my weekly fitness plan and goals. I like that it helps keep me accountable with my running, training, and fitness goals. Running and covering the mileage is the easy part, strangely enough… finding time to add in strength is my biggest struggle. I guess one has to work harder to do something that doesn’t necessarily come easy to them. Strength training is so important, yet is not my first love of fitness… but I know it is so good for you.
I am enjoying the low-key feel of my training in the current (and upcoming) phase. Running for the love of running and time on my feet is my main priority right now. I am building back up my base and endurance. Learning to trust my body, my heart and lungs, and most importantly train my brain. I am always accessing my fitness triggers (heart rate and pace) and using them as a tool after a workout versus during. Always a work in progress… but I am making progress!
Last Week’s Fitness Plan (What I did):
Monday – 5 mile progressive treadmill run
Tuesday – 3.5 miles chasing boys on bikes (11:18) + bootcamp class at gym
Wednesday – 5.3 mile run with a friend while pushing jogger
Thursday – 3 mile walk + strength ME ladder circuit
Friday – 5 easy treadmill miles (11:06 min/mile pace)
Saturday – 7.5 miles comfortable pace (10:23 m/m) + 2 mile family hike in Davis
Sunday – 2 mile family hike in Lodi
Total weekly mileage = 33 miles. I feel that I am slowly gaining my running confidence and happy pace endurance back… after a summer of running purely for fun and on spontaneity.
This Week’s Fitness Plan (What I plan to do):
Monday: 3 mile easy run while pushing T in jogger (11-13:05 min/mile)
Tuesday: 4.5 mile build-up run (9:45-11:16 min/mile) + bootcamp class
Wednesday: rest (or yoga/pilates)
Thursday: 4.5 mile build-up run + strength train
Friday: active rest (yoga/pilates/core work)
Saturday: 6.5 mile comfortable run (11:16-12:11 min/mile)
Sunday: family hike
I am really digging the MY ASICS app, for iPhone, to plan my run training days. I just completed the balanced training phase (Phase 2) and am venturing in the Getting Faster phase (3). We shall see how it goes, as I still want to work on my endurance and work in my heart rate training … while adding strength training … and lose excess weight before the bulk of marathon training starts in a few weeks.
I have been enjoying running in my new MizunoWaveRider18’s the past few weeks. I really like the improvements they made from the WaveRider 17 model. I am currently drafting up my review post and will share it with you later this week.
One step at a time. One foot in front of the other. One mile at a time. Running is my outlet for processing my thoughts and feelings. My alone time to think, pray and regroup. Running is my happy place.
Colleen says
See and I would rather strength train than run LOL. Good for you for staying accountable.
Kerri O says
I’m feeling on fire to persue my running more lately too! Def will check out that app.
Carmy says
you rocked your workouts last week! (my weekly mileage is like 33k so damn girl, 33 miles is amazing!)
Deborah @ Confessions of a Mother Runner says
I don’t know about the asics app I am going to check it out. Thanks! have a good week
Janice - Fitness Cheerleader says
Great job and great plan! I’ve been strength training twice a week with a strength coach but I have only 3 more sessions of the 52 that I bought left. I’m now moving onto strength training on my own twice a week in my base training, then 1 strength workout and 1 hill workout in the prep phase of my plan. My coach and I are making a list of strength exercises to pick and choose from as I transition to coaching myself. I love strength training but like you I much prefer the running part of training 🙂
Rebecca @ Strength and Sunshine says
Strength training for me is my love! I can’t get enough!
Nona says
Sneaking in strength training is always tough for me too! And since I don’t have a gym membership currently, it’s even harder finding the motivation to do it at home. Way to stick to it!
Diatta @ Femme Fitale Fit Club says
Oh boy you gonna make me think about my plan this week for workouts? Ok…..SOF Online Boot Camp 3 of 5 days this week and workout with my personal trainer on Tuesday and Thursday. She can go hard and I need a quick kick in the butt. Umm, hopefully I get in a decent run at least once. I’m doing 1-mile warm ups in less than 10 minutes and I want to keep that as my goal when on the treadmill. Yeah that’s all. Keep up all of YOUR good work.
Abby @ BackAtSquareZero says
I am having the exact same struggle. I love running, but find every single excuse to skip my strength workouts.
Stephanie says
Your workout plan is inspiring. I really need to devise a plan to stick to my running. When I am running regularly, I try to stick to a minimum of three runs per week, two “short” and one “long”. My strength training has been sporadic but over the summer I was doing squats with a 45lb. weight bar!!! I have to get back there, it felt great when I was doing it and it made my runs so much easier! Keep up the great job!!!
Sandra Laflamme says
I typically workout on my own but have a coach from the Sustainable Athlete who sets up amazing training plans for me. Are you getting excited about the marathon training? You will get there! Love the look of those Mizunos by the way 🙂
MCM Mama says
Ugh, I hate strength training, but I know I need to do it and I like what it does for my body. Yet…
Toni says
You workout plan sounds amazing, I need to get back on a more rounded plan after the NYC marathon.
Stephanie (@FitMomTraining) says
Great plan! I’m glad you took the summer off to run for fun and really just enjoy yourself with no pressure or plan but it’s also great to see you revving yourself up again. Especially knowing that Boston is at the end of the line! So excited!!
vanessa: thequeenofswag says
I love running too. My husband got me into it and I need to start doing more of it.
Jenn says
I like those shoes! I need arch and heel support and I like that you said in the other post that you can feel them on your heel.
Tammy Litke (@threedifferent) says
When I work out, I do it on my own. That’s probably part of the downfall of not working out more often because I don’t have the accountability of an exercise partner.
Donna says
I wish I liked running. I would much rather strength train. 🙂 And I can’t stand to exercise outside if it’s too hot or too cold. The fall and spring are my favorite months to walk/jog/run but sadly we usually only have summer and winter weather here. I know excuses, excuses. 🙂
Liz Mays says
I’ve always preferred to work out alone with videos. I don’t think I’d ever attend a class. It’s not my thing.
Liz Mays says
I wish it was though! There are some great classes available.
Ty says
Your workout plan sounds absolutely amazing! I need to start getting back into my workout plan soon (my waistline is starting to look like speed bumps).
Theresa @ Faith and Family Reviews says
My weekly fitness plan is very lacking!
Raijean says
Ok, you’ve inspired me…I have to come up with my own plan.
Marcie W. says
I am a fitness addict and do a wide variety of things at the gym each week. I attend Zumba classes twice a week, do elliptical and treadmill workouts, and add in different focal areas for weight training .