Remember when I used to write training recaps? Perhaps more accurately, remember when I used to train? And then I got The Injury That Wouldn’t End, so I couldn’t train and didn’t blog. Well, (knock on wood) those days are over. I’ve got a race on the calendar and a training plan to get me there so I can race it, not just run it like I have the last few races.
Training kicked off last Monday. Before I get into the details of the week, I’ll give you some of my basic goals for this training plan and explain how it’s different from my pre-injury days:
- 5-6 runs per week, with 1 day of cross training. My physical therapist has suggested NOT running 6 days a week, every week, just yet. So one week I’ll run 6 days, and the next I’ll run 5, replacing one run with a cross training session, most likely on the spin bike. My gym doesn’t have spin classes, but they do have spin bikes, and I can make my own workout via apps and Pinterest.
- 3 days of strength training (or two days of strength + 1 of yoga). I lost a lot of strength when I was injured, and I’m building that back. Plus, I need strength to prevent another injury and to power me up the hills of Horsetooth. Which brings me to…
- Hills. All the hills. Because the course looks like this:
I’ve got a combination of short hill repeats, long hill repeats, and hilly tempo runs on my schedule, and I’m trying to make my long runs as hilly as possible. The Fort Collins Running Club is hosting some training runs on the course, so I’m planning to hit a few of those, too.
- Stretching, mobility work, and PT exercises. I do. not. want. to. get. injured. again. So I’m doing everything I can to avoid it. I recently read Ready to Run by Kelly Starrett (review coming soon-ish), and I’m devoting about 10 minutes per night to mobility stuff I learned from his book. I’m also still doing my physical therapy exercises almost every day to keep the old injury from sneaking back up on me.
- Rest. Don’t worry when you see that there’s no rest day on the weekly recap you’re about to read. I fully understand the importance of rest and know that neglecting to rest is as bad as (or worse than) neglecting tough workouts. I’ve got some scheduled rest days and will not hesitate to take unscheduled ones if my body asks for them.
That’s the general idea. Here are the specifics from this week:
Monday: 3.1 easy miles plus four strides, followed by strength work.
Tuesday: Fartlek workout: 15-minute warm-up, 6 x 2-minutes at 10k pace with 2-minutes recovery, 15-minute cool down; 5.5 miles total. Followed by core work and stretching. Side note: This is what I wore. In January. In Colorado.
Wednesday: Indoor cycling intervals for 30 minutes, then strength training.
Thursday: 6 easy miles, plus 4 strides, followed by core work and stretching
Friday: I had the day off (it was technically a teacher work day, but we can work from home), so I strength trained in the morning, then took a mid-day break from working and ran an easy 4.
Saturday: 5 miles easy. Neglected my core work because I was cold. Excuses, excuses.
Sunday: 10 miles. Thought I was choosing a hillier route than it was, but it was fun to explore a new-to-me loop. Plus it was an absolutely gorgeous day.
Want to follow me on Strava? I don’t do much on it, but you can follow me here.
Total Mileage: 33.6
My other big goal for this training cycle is to see how fit and fast I can be compared to where I am now, not where I was three years ago. If I start comparing times and mileage to pre-injury, pre-move me, I’ll get down, and that’s silly. This is where I am, and who I am, today, and that’s okay. Here’s to Week 2!
What are you training for right now? Races? Adventures? Life?
How’s the weather where you are? Colorado is weird — 30 degrees one day and 60 the next.