Time For A Plan

Don’t Be Afraid To Assess & Plan!

 

 

I’ve been doing some serious thinking about my own workouts. I want to run to maintain my stamina for my upcoming races but I also recognized that I needed to start lifting weights again to regain muscle that I have lost due to a lot of running. I have an interval training class on Wednesday’s that I love to take because it is probably my best all around workout of the week. Its right in the middle of the week and I don’t want to give that up. It’s getting difficult to juggle everything so I think it’s time to plan my workouts.

This same scenario could very well be happening to any of you out there but with different things to juggle. I didn’t even factor in home life in my initial paragraph above! Don’t be afraid to admit that you may not be planning your workouts right. For a while, all I did was run almost everyday. In the summer I was running 6 days a week. I lost ALL of my muscle. I don’t want to do that again. So I have to be mindful of that. I started to implement lifting again and my running hasn’t suffered too much. I haven’t gotten faster but at the same time, I’ve gained my muscle back. I don’t want to lose my stamina however because I have a half marathon coming in March and while I have lots of time for it, the NYC Marathon looms next November.

In order to plan your workouts though, you need to have a goal in mind. If you have been reading my posts you know I love to talk about goals. Setting them and achieving them is the only way to go. I see so many people go to the gym walking on the treadmill for an hour reading a books Ok- kudos to you for coming here to the gym instead of sitting on the couch, but will you achieve your goal doing that? I’m not sure?

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Equipment From My Interval Training Class – Part Of My Plan!

 

Sometimes your goals might require more time than you originally thought. Don’t be afraid to incorporate family into your goals to help you with your time management. Sometimes your only going to be as successful as your support team. If you have a family, be upfront with your spouse or your kids about your goals. Explain to them that you need to get to the gym, or go for a run “x” number a times a week. I am fairly certain that they will be more than willing to work with you since at the end, this will only benefit your health!

That brings me back to my personal plan. Going into this weekend, I need to get at least one long run in. I have a 5 mile race on thanksgiving and I haven’t really put any runs in over 4 miles in a couple of weeks. This weekend, I have to put in at least a 4 mile run. I can’t forget about weights as I mentioned, so this is how my week is going to go – I hope!

Sunday – 5 Mile run (tempo pace)
Monday- Weight training (gym)
Tuesday(AM) – 3-4 mile easy jog
Wednesday- Interval Training Class
Thursday – 5 Mile Race
Friday – OFF
Saturday Weight Training (gym)

A plan can happen to you. Just give it some thought. Find a goal and work towards it. Know that you CAN DO IT!

 

a-goal-without-a-plan-is-just-a-wish

Stop Wishing – Conquer A Goal!

A Quick Visit To The Pavillion!

Right by Tavern On The Green is the Marathon Pavillion


Happy Tuesday to all of you beautiful folks out there! I was in Philadelphia the entire weekend and for the second straight weekend in a row, I did absolutely no exercise on the weekend. Mark my words – THIS NEEDS TO STOP! 

As winter approaches and the days get colder and shorter, the weekend will likely bring me the only opportunities that I will have to get out and run outdoors in the day light. I am vowing that I will no longer have weekends like the last two weekends that I had! With that said, let me just say that at least I did enjoy myself visiting Terror Behind The Walls in Philadelphia! Throw in the fact that I had cheesesteaks two days in a row at Geno’s Steaks and Pat’s King of Steaks and lets just say that I myself was in need of some inspiration on Monday!

I would have taken pics of my sandwiches but I ate them too fast!


Last week I had written about the NYC Marathon Pavillion going up in Central Park. What better place to get inspiration than there. I walked over around noon time and made it about 5 minutes into a “Course Strategy” presentation given by two NYRR coaches. 

Tips on running the marathon!


Since I am not running the marathon this year, I was not listening intently as others were. I decided to grab some lunch while there (roasted turkey sandwhich on wheat bread) and enjoy the sights of the Pavillion. New York Road Runners club was so gracious as to give away some nice pint glasses with the NYC Marathon logo on it. I was lucky to be able to score these as I heard they are limited edition!

Some NYC marathon swag!


Those nice little pint glasses weren’t the only things that I scored. New Balance was also on hand to give out some really simple but nifty free gift for runners. Up for grabs without any limits on quantity, they were giving out chapstick sticks, mini sun screen packs, mini band-aid packs, scarves, and a nice little pennant that said “All Roads Lead to NYC”. In all when you factor in the glasses, I walked out with a nice little swag bag of goodies when  I wasn’t expecting to get anything at all. Had I actually paid attention to the race tips, I may have walked out with some valuable information there too, even though  I am not running the race for another year!

Lots of NYRR merchandise!


Of course there was plenty of New York City Marathon Merchandise on hand for sale. One cool little added bonus that they did have on site at the Pavillion was if you purchase a TCS Marathon shirt at the Pavillion, they would screen print a message of your choice on it. Think of it as personalizing your shirt so that you can wear during the NYC Marathon. The personalization was also free! What is better than that! The personalizing will be at the Pavillion all week so if you are into that, go on over buy a shirt and get it personalized!

Once I was done at the Pavillion, I can honestly say that I was back in a healthier state of mind. I proceeded to complete a pretty nice workout tonight at the gym and I am looking forward to a run in the morning as I happen to be off on Tuesday!

As I was leaving the Pavillion, I noticed that they were working on the finish line area. Even thought I won’t be running this year, I will likely go back later this week to gaze at the finish line. Those that don’t run likely won’t understand!

FOCUSED – Monday Workout!

Definitely not – it will require consistent work!

On Monday I was determined to get a workout in no matter what. In my home, both my wife and I like to get out workouts into our schedules so long as someone is handling the kids. Being mindful of my wife’s workout frequency is yet another thing I have to factor into when I will be getting my own workouts completed. In the month of October my youngest daughter has been practicing with her cross country team around 6:30pm two afternoons per week. I particularly like this coach because he encourages parents to join the workouts and while they don’t necessarily have to run with their kids, the parents at least get some exercise in. Monday my wife decided to go to my daughter’s practice and run at the practice which gave me free reign to get a great workout in.

Me crossing the line during my 2016 cross country race

My next race is a 2.5 mile cross country in the Bronx at one of the best cross country courses we have in New York, Van Cortlandt park. The course is home to many prestigious races in the northeast at all levels of cross country running. For this distance and for this race, my distance running has completely stopped. I have been focusing on my speed more and actually trying to implement weight training. On Monday I wanted to do both so I did something I had never done before. I belong to Life Time Athletic gym in Garden City, NY and I love their facility. The one thing I despise at that gym, and actually at any gym for that matter. is the treadmill. I cannot tell you how much I hate these machines. The notion of running in place just annoys me in every which way. Yes, sometimes it is the only alternative in inclement weather and I will give in and run on the treadmill in inclement weather but we aren’t quite there yet. It was 70 degrees last night!! I did want to get that weight training in so I decided to drop my bag off in the gym and head back out the front door for a quick run in the neighborhood.

Why had I never done this before? The area was very well lit, in fact I would say more so than my neighborhood at night. Little to no foot traffic to interfere with my run and I was able to get thru a swift run to start my workout. On Monday, I aimed to run the distance of my next race, 2.5 miles. My thought process is that this would be the slowest I run this distance while training for this race. I plan on running the distance a couple of more times before race day with the expectation that each time I get faster.

My time on Monday, 19:31 for 2.42 miles. I’ll take that considering that when I ran this same race last year, I ran 19:30 on the course. Now keep in mind that this course has some nasty, steep, rolling hills. These hills keep coming for a whole mile and they can really test even the most seasoned runner. One of the things that is different when you are facing a race with these type of hills is that you have to make sure to have some weight training, especially in your upper body. You will need that to pump your arms some to get up the hills that await.

That brought me to the second part of my workout. Today I wanted to start focusing on my arms with the daunting thought of those hills in my mind as the music blared through my headphones. Here’s what I tackled on Monday:

3 sets of Arm Curls (25, 30, 35 lbs)

3 sets of Deltoid raises (12, 15, 15 lbs)

3 sets of Lat Pulls dowsn (60, 70, 80lbs)

3 sets of Rope tricep pulldowns (45, 50, 55lbs)

I have to say doing my run outdoors got me warmed up like a treadmill never had before! I maintained my sweat the entire time I was lifting weights. I left the gym on a Monday night feeling great! I’m hoping to complete two more quality workouts like that this week. My goal for race day as of now is to go under 19 minutes. It’s going to require some hill work and some more speed work. Ah yes all good things to look forward to! lol

Remember, it is always about setting GOALS, working hard to try and achieve them and hopefully CRUSHING those goals!! It won’t come over night but BELIEVE that you will get there!