I Need a Plan
Okay, since my races are pretty much over for 2010, I’m feeling a bit lost! My main goal right now is to PR at my next 5K, which is two weeks from today. My last 5K was in June, when I ran the Capital Pride 5K in 26:10. Since then, I’ve been training for distance, but my pace for my long runs has gone from 10:54/mile to 9:12/mile. That’s pretty speedy! But I haven’t pushed myself to run a fast 5K since June! I’m eager to see what I can do with that distance now.
So, for the next two weeks my plan is to work do speedwork a few times a week, with a mid length run (6-8 miles) on the weekend. I also want to keep a base milage of 15-20 miles a week, since I don’t want to lose the endurance I gained while training for my half marathon.
I’ve said this before, but I also want to do more body weight training and weight training. I’ve never actually kept my word with that. But, I started again last night when I went to the gym. After my 2.25 speed workout on the treadmill, I did five weight machines! For some reason, I am never motivated to do the weight machines at the gym. I usually just hop on the treadmill for my run, and then leave. But I really need to work on upper body, since I’ve been totally slacking in that department for the past few months.
I also need a plan for this winter…I hate the fact that I can’t run outside after work anymore, without running in the dark. This means getting friendly with this guy again.
(source)
My Winter Plan
- Maintain base milage of 15-20 miles a week, incorporating speedwork and hills into my treadmill workouts
- One longish run (6-8 miles) on the weekend, if possible
- Sign up for a few Winter races
- Yoga once a week (either a class or at home)
- Weight training and body weight training 2-3x a week
- At least five weight machines at the gym when I’m there
- No More Trouble Zones/Yoga Meltdown DVD
Oh, and this plan assumes I have no trouble with my ankle, foot or hip for the remainder of the winter! 😉
If you’re a runner, how do you make it through the winter? What do you do to keep up your endurance and stay motivated?
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14 Comments
Cynthia (It All Changes)
Interval running and using the hills on treadmills keeps me interested.
Shannon
There’s a 5k here in Saratoga at the park in December (the 11th I think?) Called the Jingle Bell. The park has a really nice 5k route- and if you haven’t tried it, it’s worth it. I’m going to try the Hangover Half Marathon on Jan 1, too!
As for training- I bit the bullet and got a membership to the Y. The indoor track seems better to me than the dreadmill :/
David H.
I stay motivated in the winter by training for an early-season race in March. It’s far and away the best way I’ve kept going through the hardest months of the year to run.
mh
I really don’t like the treadmill. I take spinning classes or swim. Run outside when I can.
Kathy
Cross-country skiing is as good as it gets for all-over exercise, and easy to learn if you’ve never done it – but of course, it means having enough snow and daylight. As for weight training, others can speak much better than I can about that, but it promotes more efficient function of the muscles you use when running. So those leg presses or squats do help! Core strengthening helps your body transfer energy from upper to lower body, like when you are swinging your arms running – your core is tight, not soft, so the energy is transfered to your legs. My HS track coach promoted weight training, and I wish I paid more attention to her! 🙂
Courtney @ Sweet Tooth, Sweet Life
I just bought a new treadmill and it’s keeping me interested! 🙂
Amanda
I run outside all winter. I cant run for very long on the treadmill. If its snowing or freezing rain then I will hit up the treadmill. TO keep myself going I sign up for a spring half marathon and I run the entire winter series. Continuing to race during the winter keeps me motivated plus I feel pretty bad ass 😉
Julie
A lot of the runners i know of up here in Saratoga run with snowshoes on in the winter. I can’t quite imagine doing it myself (i’m a total klutz), but they say it keeps them in excellent shape.
Samantha
I love to run outside. But come the winter time you will find indoors at the YMCA doing Zumba, Yoga and the Elipical/ARC cross trainer. I hate treadmills. Just my own personal preference.
Liz
Last year I ran the NYC Half in March, so I was actually training OUTSIDE all winter! I’m contemplating doing that again…
Katie H.
I will definitely be running outside on the weekends when it is light out! The treadmill is an unfortunate necessity during upstate winters!
Your plan looks great!
Heather
good plan, my friend! I am def. ready to GET BACK OUT THERE. Bundle up for some outdoor runs is on my plan for next week, as long as my ankle doesn’t hurt. Maybe some early morning 6:30 easy 2-3 milers if it’s light outside? And I can’t wait for the day I can run a nice long slow run on a sunday afternoon. You should do some running outside once and a while too, to prepare your lungs for winter races 🙂
Is it too early for me to start training for Boilermaker?
Erin
I take a bootcamp class three days a week. I just ran the hudson half and nothing gets your endurance up better than this class. I can bring someone every session to try it out once for free. Let me know if you are interested.
Melissa G
I like your plan! My plan is to jump back into the pool! As soon as my marathon is done, I plan on getting back into the Masters Swimming at the YMCA. My plan is to look into competing again.
ALSO, I want to go snowshoeing so bring on the SNOW! If you ever want to go, let me know. (hey that rhymes..lol)
Of course I will run here and there…gotta get ready for Feburary’s race! Burrrr!