The week, in recovery:
Tuesday: Walk + teach BODYPUMP
Thursday: 2.65-mile run (+stroller) + teach BODYPUMP
Friday: 2-mile run (+stroller) + random basement cardio
Saturday: Teach BODYPUMP
Sunday: 4-mile run
◊ ◊ ◊
Mark said he knew the moment he saw me with my medal. Me? I didn't realize it until a few days later.
It: The Columbus Marathon will not be a one-hit wonder. I will complete another 26.2-mile event.
As I reflect on the accomplishment of tackling 26.2 miles and look forward, I can't help but be anxious to experience that challenge and glow again. However, the realities of training are still fresh and life is still busy, and I know that the marathon inside me will have to wait a few years. Or until 2014 as I promised Mark that I'd only run a half or two and local races in 2013.
In the interim, I am setting my sights on a few key goals.
Getting stronger. I would like to think I have good muscle definition and am fairly strong but I am struggling still with upper body strength. I'd really like to increase my weight on biceps in BODYPUMP to one big plate, and I think it would be bad ass to do all 36 of the push-ups in the shoulders track on my toes. I also really, really, really want to be able to do a pull-up. While BODYPUMP is great, I want to incorporate heavier, low rep training into my schedule.
Getting faster. Nearing the end of my marathon training, I was beginning to see some numbers on the MOTOACTV that were reminiscent of my pre-pregnancy days. I feel like my body is on the verge of making some gains, and I'm going to help it with some shorter interval and tempo runs.
Make it through winter. Above all else, I want to keep up a level of fitness and healthy eating when times seem to be most trying. The temperatures are already dipping, near freezing in the morning, and I'm beginning to feel the pangs of mom guilt when I bundle up Miles in the stroller. I'll need to be proactive about planning alternatives or setting the alarm to get in my workouts.
I had been hoping to formulate a plan using the "Insanity" program and the "Run Less Run Faster" approach but without either of those tools in my possession, I decided to wing it.
I scheduled "just" three runs a week, with an optional Sunday run. After a year or more of Sunday long runs, I wanted the chance to go out to breakfast or sit in my jammies and watch "Meet the Press." If the mood strikes, Mark and I might go for a late-morning run or I'll take advantage of Miles' nap time in the afternoon.
In terms of cardio, I picked up a few DVDs from the library including one from Tae Bo master Billy Blanks. (I'm guessing in 10 years that Shaun T. will be on the shelf, too.) I'm also hoping to try out a few classes here and there and maybe become a regular at TurboKick on Wednesday nights at TX.
If I want to. The caveat to this entire plan.
Monday: Interval run - either 400s or 800s, totaling 4 or so miles
Tuesday: Boot camp/weight DVD - getting up early
Wednesday: Tempo run - 4 or 5 miles
Friday: Long(ish) run - getting up early to do it solo
Saturday: Teach BODYPUMP
Sunday: Active rest or easy family run
The goal was to keep it fun, low pressure and flexible, and I think I did OK.
How do you schedule the off season? Any suggestions?