MARK. MY. WORDS. I am never taking a break from running again! The week of my half marathon I literally did a leg workout and then ran 3 miles @ 8:12 / mile all BEFORE breakfast barely breaking a sweat. This week? I ran 4 miles @ 8:15 pace and have never been so wiped out in my life. My easy runs used to be 8:30-8:40 and now they are upwards of 9:20. This is after only 2 months of minimal running! I know that’s to be expected, but YIKES. Running is freaking hard!
I know I can’t continue to run once or twice a week and expect to get back where I was. But I also don’t want to go back to ONLY running, barely doing any strength training and feeling like a one trick pony! I’m definitely going to continue lifting heavy, since muscles rock, and I also got a 2 week yoga pass that I would love to turn into a semi-regular habit.
As we know I am the definition of Type A, I need a plan to be successful at anything. SO this is my plan to get back into running while maintaining/becoming an overall (injury-free) balanced athlete!
Running: 3x/week. Yeah none of those everyday morning runs over here. I am going to do the typical: 1 easy, 1 fast and 1 long. The fast will more than likely be tempo since my speedwork tends to be “sprint all out for 1 rep until you can’t walk”. 😉 And my “long” run goal right now is a one hour run! I don’t care how far I get, I just want to be out there for sixty minutes.
Lifting: I’ve been toying with the idea of 3x full body workouts, but leg day needs to be just that – LEGS. So I’m going to stick with 2x upper body and 2x lower body. On one of the upper body days I will do a quick 3 miler after my workout, or run 2 miles to the gym and 2 miles home. Listening to the body!
Yoga: I like yoga, but I never feel like I get a great workout from it, so I’m going to do this either in the evening after I already worked out to stretch/relax, or on an off day.
Basically, my ideal week is going to look like this:
Monday: upper body + easy 3 miles + yoga (if Monday, not Tuesday)
Tuesday: lower body + abs + yoga (if Tuesday, not Monday)
Wednesday: tempo run (3-6 miles where some of them hurt)
Thursday: upper body + abs
Friday: morning: 1 hour run; afternoon: lower body + short cycle
Saturday: OFF or one of the above if I skipped it on Friday
Obviously, this is going to last for 33 more days before
shit hits the fan everything changes, so I’m not expecting MAJOR results, I’m just excited to feel like a runner again!
Have you ever taken a running/break from your sport? How did you get back into it?