One of the difficult things about writing a blog about running every day is getting the time to write consistently. I promise I’m working on that!
A lot has happened since my last update so I’ll share just a bit. So far I have run a minimum of one mile every day since the 9th of April 2011. My current total mileage is 178.28 miles! Not bad for 3 1/2 months! In that time I have lost about 20 pounds, but more importantly my body shape has been changing a lot. When I started I was in size 48 pants and 2 days ago I was able to get into a pair of 38′s something that has not happened in a LONG time! Just a healthy reminder that it is not ALL about weight loss, but more importantly how you look and feel and I look MUCH healthier and feel GREAT! I ran in my second obstacle race last weekend: The Warrior Dash (Race Report to follow) and am now weight lifting as part of my training plan.
A lot of people have ask my why I keep my mileage so low… my first response is usually something like: “How many miles did YOU run this week?” or Most people do not consider 10-15 miles per week to be low mileage. The truth is for someone who has only been running for a bit over 3 months a 15+ mile week is a BIG week and at this stage of my running career we are putting in base miles. Basically I am building up the joints and muscles for harder training to come by taking it slow and easy right now. I have managed to stay healthy and injury free up to this point because I am VERY careful and listen to my body and what it is telling me. MY body takes this level of mileage fairly easily at this point, but I am staying here because I have added some weight training to my plan to help me in my obstacle racing, to build strength, and stay injury free.
Here is my current plan:
My heavy days: 2-3x per week (By feel if I am too sore or tired I skip one weight session)
- 3 sets of 15-20 reps of Deadlifts
- 3 sets of 15-20 reps of Squats
- 3 sets of 15-20 reps of Standing Dumbbell Curl to Press
- 3 sets of 15-20 reps of Dumbbell Bench Press
- 3 sets of 15-20 reps of Pullups (I am using the assisted pullup machine)
- 3 sets of 25 Bicycle Crunches
My heavy workout is obviously focused on developing whole body strength and power, while the light day is much more focused on core strength and cardio. The light day was also added because I noticed that a lot of the “easy” obstacles were really feats that required good cardio while working the entire body while taxed by running. Both workouts are short and designed to work the maximum volume of muscles in the minimum amount of time. I’d love to hear feedback from other runners and obstacle racers to learn what you are doing. My goal is to build strength and learn the basic lifts to get started in CrossFit. I am starting an 8 week cycle of this routine, at the end of this cycle I will meet up with my trainer again and adjust the exercises based on my the gains I have made and current needs. My big goal is to do a marathon this Fall, followed by Tough Mudder Seattle next year, and if I’m up for it a 50 mile race. For more frequent updates make sure to like Running For 365 Days on Facebook!