That fitness thing: pt. 2

Hey kids! Happy Saturday 🙂 I’m currently writing this post at work… so there’s that. Perks of working the front desk at a gym I suppose, being paid to blog and do homework – just finished up my stats homework prior to deciding to write a post!

In my last post I told you guys that I’m changing things up in terms of fitness and goals around competing (more specifically, what I hope to compete in again). I’ve moved from a solid strength and lifting focus blended with some endurance work to really structuring my workouts to become the best endurance athlete that me and my body can be. I’ll be getting into more detail about what exactly I’m doing at the end of this post (so scroll down if you literally just want to see how I workout… but that’s only half the fun).

d6059c61-f3c0-448e-bdd6-fcf4d569dfc1

Elevation profile of 2012 ultra… THIS = my jam. This stuff makes me giddy.

Quote from my last post to lay the format for this current one: “You can push until you can’t push anymore, but if the energy which drives the engine is negative, anxious, depressed, over-worked, stressed, and unsure deep down then the engine will only produce so much force before something breaks down. Our greatest goals cannot be forced.” This sums up my feelings about getting back into running and focusing on that aspect of my life versus pursing anything else especially at if it’s going to be from a competitive angle.

img_0411

Casual

I know for me, lifting helps my running tremendously – the answer lies in the capacity in which I’m lifting (e.g quantity vs. quality and then taking intensity into consideration). Running now compared to running in 2011/12 feels light years different – I feel SO MUCH stronger endurance wise, my engine is bigger. This is likely twofold: 1. increased capacity due to being just stronger in general from lifting, and 2. prioritizing self-care.

I’ve found that there are a set few characteristics from previous programs I’ve followed (which were strength based) that I’ll still implement. I like the set up that I’ve been using for legit forever of 5 weeks “on” and 1 week “off”, off meaning deload. I’m going to keep using this with lifting. It works super well for my body in that I feel like I’m staying healthy, not over-doing it, and able to then rest and repeat on the gain train. The only difference between now and past is my goals with having weightlifting be part of my weekly routine: then it was gaining as much strength as possible, now it’s maintaining, stabilizing, and increasing muscle endurance. Additionally, I’ve shifted from lifting four days a week (deadlift day, bench day, leg and accessory day, press day) to three days (see below). Frankly, I DO NOT NEED to lift four days a week if my focus isn’t there. Also, the more frequency the more risk for over-taxing and that just isn’t worth the risk. As mileage increases with running I will likely move to two days per week as/when needed!

Definitely going to be a trail and error so to speak for a little bit as I get back into the endurance world. That’s ok, it will be a real-life research experiment on my own physical capacity. I kind of dig it.

img_0478

Smiles for miles

Ok, enough with the novel… can you tell I like to really delve into things and explain them? 😉 Onto what I do inside and outside of the gym!

Monday:

  • lift (lower body) capped at 60 minutes
  • cross training endurance in the form of cardio kickboxing #yassss

Tuesday:

  • run – 45-60 minutes

Wednesday:

  • rest day

Thursday:

  • lift (split – upper and lower body) capped at 120 minutes
  • run – 30-45 minutes

Friday:

  • HIIT/cross train (usually come up with a workout on my own – I LOVE programming metabolic conditioning workouts… Or I’ll find a metcon on crossfit website that isn’t super taxing but which gets my HR elevated and blood flowing for a bit). Working different energy systems and challenging myself in ways other than longer cardio workouts!

Saturday:

  • hike or snowboard or easy recovery run

Sunday:

  • lift (upper) capped at 60 minutes
  • run – 45-60 minutes

tumblr_od8hagtbzd1rnsok6o1_1280.jpg

Right now my mileage is on the lower side, I’m getting my body used to running consistently again and using a slow and steady approach to this. I find that if I go completely gung-ho my body has a bit of a hissy-fit and ain’t nobody got time for that. Not like I signed up for a 50 mile ultra in five weeks so the slow and steady approach will work just fine. Ideally I’m looking at getting back into racing in May (25k, errrr 15.5 miles) and then July-August for anything of substantial distance. I’m in this for the long run. Endurance stuff speaks to me in a way that lifting doesn’t. It’s my zone.

“Don’t let a day go by without asking who you are…each time you let a new ingredient to enter your awareness.” – Deepak Chopra

Advertisements

2 thoughts on “That fitness thing: pt. 2

    • Thanks for stopping by my site! Let me know what you think – obviously this is customized for me but always cool to see others trying new things 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s