I feel like I finally have 3 miles down consistently. I have been able to get my mile time down to just over 10 minutes, making running for 30 minutes doable to get 3 miles in! I have successfully been able to run the full 3 miles, up hills. I have found my groove with running again! I have found myself enjoying it and using it as a release from my day-to-day. The other day I was running outside and caught myself in such my own little world that was singing out loud and bobbing my head along to the song I was listening to while running on a pretty busy road, kind of embarrassed, kind of excited that I was such in the groove that I was just doing it! Running is no longer a punishment or painful, it is enjoyable. I also have been consistently doing a core workout after my runs, and I am starting to see some ab muscles popping out. I have gotten to the point I am running every other day, and it is a struggle for me to only be running every other day. I have an itch almost daily to go for a run. In this next training adjustment, I am going to introduce short recovery runs into my workouts as well as long runs and resistance training.
I have learned that I need to stay hydrated and stretched out and stretching before and after my runs are not enough, I need to stretch throughout the day. I have found my hamstrings, calves, and hip flexors very tight and have been spending a lot of time stretching those out and have fallen in love with the massage gun to get that deep calf tightness loosened up.
Seeing and feeling the differences in my body and my mentality is helping me feel more confident in my abilities, my perseverance, and my mental strength and has given me more energy! I remember why I used to love to run, and now can confidently say I am a runner!
Day 1
Run 3 miles
Core –
Bicycles x30
Leg lifts x15
Sit-ups x 30
Plank for 30 seconds
Stretch, for 10 minutes (holding each for 30 seconds)
Focusing on legs. Don’t want to be sore tomorrow!!
Day 2
Recovery run 1 mile (slow, easy run)
Super-sets
Repeat 4 times
Chess press x12
Squat jumps x15
Repeat 4 times
Bicep curls x12
RDL x15 each leg
Repeat 3 times
Forearm plank 30 seconds
Side plank 15 seconds for each leg
Stretch for 10 minutes (holding each for 30 seconds)
Day 3
Run 3.5 miles
Core
Toe touches x15
Russian twits x30
Super man’s x30
Stretch for 10 minutes (holding each for 30 seconds)
Day 4
Recovery run 1 mile (slow, easy run)
Cable Machine Super-sets
Repeat 4 times
Single-arm row x12
Hip Abduction x12
Repeat 4 times
Triceps pull downs x12
High-low wood chop x10 each side
Repeat 4 times
Face pull x12
Calf raises x12
Stretch for 10 minutes (holding each for 30 seconds)
Day 5
Long run (hopefully I was able to get through the first two running days ok)
Run 4 miles
Core
Sit-ups x30
Heel touches x30
Leg ups x15
Stretch for 10 minutes (holding each for 30 seconds)
Day 6
Active rest day #1
Hike, bowling, group sports, long- brisk walk
Day 7
Active rest day #2
20-60 minutes of Pilates or yoga class, guided stretch
One of the most crucial things you can do to achieve your goals is to be consistent. Today, all you have to do is rest. Walk around, stretch, ride your bike, and do something that makes you feel good and will prepare you for next week.