12 Weeks and 46 more Training Runs….Cap City here I come!

My #1 training goal is to stay injury free. After reading countless articles on preventing injury in magazines, running books and on the internet, I have created a plan that I hope will have me smiling at the finish line on May 3.

goals

4 days a week of Running

I am using the FrontRunner Half Marathon Training Plan. I used a similar plan when I PRed this race a few years ago, so I am confident it will get me there without an injury. I would love to add another day or two of running and add tempo, fartlek and interval runs in my training schedule, but that is not going to happen over these next 12 weeks. Playing it safe by running less and less aggressively than I would like is what I need to do for this race.

Cross Train on my non-running days

My cardio cross training will involve  Elliptical, Bike and Incline Treadmill workouts.   All three have helped me get back some  of my cardiovascular stamina while I was recovering from my stress fracture.

Yoga (minimum once a week)

I love Yoga, but I hate spending an hour doing an exercise when I am not burning 500+ calories. I have read that Yoga can help runners avoid injury and run faster.  These Articles from Runners World http://www.runnersworld.com/stretching/yoga-poses-build-strength-running and Yoga Journal http://www.yogajournal.com/lifestyle/192 helped convince me Yoga must be added to my training plan.
yoga

 

Strength Train (minimum 4 times per week)

A majority of my strength training will consist of barre workouts.     Barre is the only type of strength training I have found that doesn’t add a lot of extra bulk to my arms and legs.   I am going to try to get to a class as often as I can, but the majority of my workouts will be done via DVD’s and on-line workouts from Physique 57, PureBarre, the Barre Method and Barre3.   How can you not want to do a workout where their Manta is…

barre

Roll (ideally daily, but a minimum of 5 times per week).   

Rolling can help prevent injuries and has many other benefits.   If you want to learn more about the how and why of rolling, watch this video by Runners World http://www.runnersworld.com/health/foam-rolling-runners

Racing Weight

I am working hard to get as close as possible to my Racing Weight.   If you have ever been curious what the best weight for you to obtain to achieve peak performance running, then you must read Matt Fitzgerald’s book Racing Weight. In addition to improving my race time, it is also less pressure on my knees. As my sports medicine doctor has told me “for each excess pound of weight you are carrying, you add 3 times that amount of pressure on  your knees. This means that 10 extra pounds equates to 30 pounds of  pressure grinding down.” (and that is just when you are walking). The weight I calculated based on Matt Fitzgerald’s formula is lower than I have been in years, but I am going to strive to get as close as I can.

I will be posting weekly updates on how my training plan is going and if I am reaching the above goals.

 

goal

How many days a week do you run while training for a race? What type of cross training do you add in to your training?

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