I got a couple good doses of motivation last week. One of them was encouraging comments from you, my dear readers to a post I made. Thank you!
When I went for a 6km run last week, my biggest limiting factor wasn’t my injury; it was that I was rusty. My body had gotten so used to rest that it resisted the increased heart rate and activity. I’ve made a conscious decision to get off my butt and get active again. I don’t know if I’ll be well enough to run a full-marathon in the fall, but I will soon and I want to be ready when the time comes. That means cross-training like mad and making some important lifestyle improvements.
I’m going to be drawing on a lot of ideas I have been reading and hearing about for a long time. Now that I’m finally retired from being an instructor, I have time to try them.
You should be getting out the door! and build up! train with intent and not to socialize.
Motivation? look in the mirror and ask yourself. what do i want! no[t] what others want.
Overtrain? lol… i do almost 300k a week with run/bike/swim. find a plan and stick to it, not a runningroom plan.
I’m a big proponent of the Running Room’s program. In fact, I lived, breathed, and taught it as an instructor for 4 consecutive clinics! John Stanton and company have crafted an easy to follow training program for any recreational runner. But if I really want to improve, it’s probably time to graduate to a new program. Fellow blogger and my new local running idol Peter Broadley shaved 43 minutes off his marathon time following the Jack Daniels’ training program. RunDisney has programs for different levels designed by Jeff Galloway which are the standard for recreational runners in the United States. I’m reading “Marathoning For Mortals” by Jenny Hadfield and John ‘The Penguin’ Bingham. In addition to this book, they are also regular columnists for Runner’s World Magazine. I could follow the program in “Marathoning for Mortals” or pick up something from Runner’s World. Lots of choices. I just have to examine them and pick one.
Getting good sleep seems like a key task I’ve been missing out on. As I mentioned earlier, my new local Running Idol Peter Broadley shaved 43 minutes off his previous marathon time this season! He did a lot of intersting things to improve so much, but the one that struck me the most was that he got 9 hours of sleep after every hard workout. That’s brilliant and a factor I’ve probably been missing. Art Of Manliness did a set of posts about Testosterone and said not getting enough sleep reduced testosterone levels.
So how am I going to find those extra hours of shut-eye? Remy Sheppard recommends having a shut-off time. There are some really good recommendations he makes to not waste as much time and re-purpose that time for sleeping. Remy Sheppard also recommended giving up video games.
Give up video games? hard… I feel like these games feel like part of my identity, but I can see how it’s cowardly and unproductive to escape into an immersive fantasy for hours at a time. I’ll feel like a part of me will die when I pack away the PS3 :’(
Since I can’t run much, I plan to hit the pool more. That may even help with my injury. Doing 80 laps is a lot more boring than a run though a trail or a neighbourhood, but it needs to be done.
Maybe I’ll read more too. I have piles of running books and magazine’s I’ve only skimmed.
In terms of diet, I’m finally going to start paying attention to portion control. After using the LIVESTRONG Calorie Tracker for a few weeks, I realized that I was having way too many calories through simple carbs. The realistic size for a serving of rice or pasta was much smaller than I expected. But now that I know I’ll pay better attention. My previous personal trainer told me that more than half of my plate at dinner should be vegetables, so I will continue to gorge on broccoli, beans, peas, asparagus, peppers and other veggies.
I needed to start doing this a long time ago. The human body requires SO much daily maintenance. I’d like to think I do a good job with hygiene tasks like bathing, brushing, flossing and skin care, but I don’t maintain the rest of my body as often.
I’m planning to put 15-30 minutes aside every day for some maintenance exercises. The heavy resistance training is scheduled and kept apart to allow for recovery, but some tasks would be good to do every day.
I plan to stretch my hamstrings every day since they are chronically tight. I also plan to do front and side planks every day because that should dynamically improve my core performance. Some deep foam rolling should help my injury recovery and prevent it from coming back. And knee-ups (or “hundred-ups”) seem like a good exercise for strengthening my hip flexors.
Summary Of New Ideas
-New Training Program: Jack Daniels, Galloway, Hadfield/Bingham, Runner’s World?
-9 hours of sleep
-Daily stretching, foam rolling, plank and hip flexor exercises
Crowdsourcing My Training
So dear readers, what do you recommend I introduce to my routine?
Any particular daily exercises or routines I should adopt? I’m pretty well equipped with my home gym with a pilates ball, bosu ball, resistance bands, matts, foam roller, small free weights and straps. I should use them!
Any other lifestyle or diet changes I should try?
Any fitness programs, videos or ideas that have really worked for you?
Feel free to jump in with suggestions!