I started my new training program yesterday. Seven miles (3.5 out and back) with 10 X 100 strideouts to wrap things up. Total time on the trail was 1:07:43 (average pace of 9:41) at an average heart rate of 81% of max. It was a really pleasant run. I wasn't forcing anything, wasn't running hard, and for the first time in a couple of weeks had the right frame of mind (the past couple of weeks it seemed like I had to force myself to run). Today is a scheduled rest day.
One thing I need to do is to figure out how to work in core strengthening and stretching. I used to hit the gym after my short recovery days on the old plan (3 days a week). On this plan, I only have one recovery day a week. I am thinking about spending half an hour or so on an ergometer (indoor rowing machine) on rest days. It is a *great* non-impact full body aerobic workout. I can even use the erg to do some basic core and ab exercises. All I've got to do is move the bikes in the garage around and dust the darn thing off. Oh, and make sure it still works....
Good plan. I love rowing machines-- there's one at my gym and I do not use it enough... Maybe after my half.
ReplyDeleteSounds like you'll get quite the workout just getting the machine out of the garage! That's bound to burn a few calories-- before you even get started.
good luck!
Great job on the run! I have rowed before and it is tough! I am sure it still works! Those machines are built to last!!
ReplyDeleteI'm not one to talk, but can you do some planks or crunches when you get home from your run? Then stretch for a bit then or maybe in the morning before you go to work?
ReplyDeleteI almost never get my ab work in. Usually it's holding a plank through a commerical or two. Same with stretching. I'll do it during a tv show.
As indoor rowing is currently my main form of conditioning, I heartily agree with your plan!
ReplyDeleteI love those runs, the kind where where you don't feel like you are forcing anything, but you know you are getting a lot out of it. Those runs are very peaceful, calming, and productive. Nice job, Glenn, keep it up!
ReplyDeleteAhhhh, already on to the new plan. I'm still enjoying my recovery. I was going to run 4 miles today and I ran three instead - and I didn't feel bad about it at all!
ReplyDeletei always talk about doing something other than running-but the running just pulls me in...and it's just so easy to put on your shoes and GO!
ReplyDeleteas a former collegiate rower, i am not a fan of ergs :) but, they are a good workout - i'll give you that!
ReplyDeletemaybe you could split up what your old ab routine was and do 10-15 min before or after a run a few days a week?