It’s been nearly 4 weeks since I’ve run, and I’ve survived. I took the decision to take a break from running after doing the Loch Ness Marathon, then trying to run once a week for around 3 Sundays after it, and my feet were really sore.
Self diagnosed Plantar faciitus, the thing I knew I needed to do was rest.
When I’m out ‘injured’ I like to still be active or do alternative training – so I took some time out getting into gym / spin / Strength work and some walking.
Then after a week of rest (walking) got back into Strength and spin, still no running. And I think my feet are feeling better. I’ll try a short run this Thursday and on Sunday if Thursday goes well.
Winter, what better time to go to the gym and mix things up with spin and Strength eh? Give my body a rest from running.
Since reading Miracle Morning by Hal Elrod earlier in the year I’ve become better at getting up early to train… here the very simple steps I take to make sure I get up and get stuff done (gym):
1. 5:55am – alarm goes off on my Vivoactive
2. Go into the bathroom, splash water on my face, brush my teeth.
3. Put on gym clothes (which are left out on the spare room to change into).
4. Get a bottle of water, sit on my chair in the LIvingroom, drink water and take 5 minutes out to wake up (breathe with my apple watch).
5. Listen to good tunes for 5 mins.
6. Read a book for 10 minutes.
7. Go to the gym or exercise.
It maybe seems like a lot, but it’s a simple straight forward routine which has meant I’ve got up and delivered every day since I read the book. Ie it works for me. 🙂
So now that I have my morning routine nailed to get up and get stuff done, here’s my weekly plan.
Tuesdays, Thursdays and a day at the weekend tended to always be my run days, so all I’ve done is call them my ‘cardio days’. The other days are Strength or rest days.
Above is this weeks plan, and I’ll add running in the evenings on Tuesdays and Thursdays, and on Sundays at some point.
Mon: 15 min spin + Squat Strength
Tue: AM 15 + 30 min spin / PM Easy Run
Wed: KB or Bodyweight Strength (or rest ev 3 weeks).
Thu: AM 15 + 30 min spin / PM Speedwork Run
Fri: 15 min spin + Deadlift Strength
Sat: 45 min spin + Bodyweight strength
Sun: Easy run
15 min spin drills warm me up for another spin session or Strength. Runs will build from 2 miles to 7 miles in 4-5 weeks, with the aim of a 5k time trial at the start of December.
I’m really enjoying my spin sessions and I’ll try to keep them, or maybe replace one with an early morning run.
Strength will be one of the following:
– Body weight Strength – 25 min HIIT workouts
– Kettlebell Strength – 30 min circuits
– Squat Strength
– Deadlift Strength
Squat and Deadlift strength below – With the 1st 6 exercises being the main focus, and the next 4 as additional ones if I have time.
- Gym ball rollout 3×10
- Squat to press 3×10
- Deadlift 8/6/4/8/6/4/8
- Bench Press 3×8
- Single Arm Row 3×8
- Lat Pull Down 3×8
- Single Leg Step Up 3×8
- Box Jumps 3×8
- Moving Press Ups 3×8
- Romanian Deadlift 3×8
- Planks 4x30s
- Rom DL & Row 3×10
- Squat 8/6/4/8/6/4/8
- Reverse Lunges 3x8es
- Shoulder Press 3×8
- High Pull 3×8
- Goblet Squat 3×8
- Bent Over Row 3×8
- Sledgehammer 3×8
- Press Ups 3×8
Plus 5 weeks run training to get back into it and do a 5k time trial. Then, if all that works out ok, I’ll do a 6 week training plan up to a 10k time trial and see how I get on. 🙂
There’s not much rest in there, but if I need rest I’ll take it (maybe by getting a lie in on a Wednesday). I’ll make it all work for me.
So my challenges will be:
– regular training, cardio (spin & running) and strength.
– get up early to train.
– get plenty sleep.
– eat well.
– build running back up to 5k and 10k and 8 miles.
Roll on my Winter challenge!