Thursday, September 28, 2017

This Training Cycle

I have shared my goals.  The next logical step is to have a plan to achieve them. I have tried various approaches over the last few years.  Unfortunately, I think my age is working against me a bit.  I think training solo might be limiting my progress a little too--no one to compete with or to push me.  Obviously, I cannot do anything about my age (other than attempt to defy it) and I will still probably train solo for various reasons.  So, I just have to train intelligently and follow my own advice.  Right now, I think that means working harder with consistency.

My current focus is on multiple, short, intense workouts, mostly a combination of the following:

1. Running: hill repeats or 1/4 mile repeats; 3-5 days weekly; 30-45 minutes total.

2. Cycling: on my rollers, mostly 1-minute intervals recently; 1-2 days weekly; 30-45 minutes total.

3. CrossFit-inspired workouts; 10-15 minutes; 7-10 weekly.

Of course, this means multiple workouts in a day, some days as many as three. Full disclosure: I usually plan my workouts ahead each week, but frequently life happens and I do not fit them all in.

Anyway, today's example:

Early-ish morning workout:
35# dumbbell swings with sit ups
x50, 40, 30, 20, 10 for time.

Midday workout:
45# overhead lunge
pull down (using bands)
supine windshield wipers
x10 each for 10 minutes, max number of rounds

Afternoon workout;
Hill repeats x40 minutes

I planned a fourth workout after the run, but didn't have time prior to a work obligation.

Side notes: I train at home, using some bands, an adjustable set of dumbbells, and my body weight.  I also work mostly from home and have a flexible schedule.

It seems to be working.  All the strength workouts are getting faster or I am doing more rounds.  I also feel better at the beginning of my runs--I do not seem to require as much of a warm up.

I will continue with this for a few more days prior to a recovery week while on vacation.  We are going to Italy! Then, I will ease back into a routine over a few days and return to this schedule for a week for sure.  After that, I am thinking I will change my running focus a bit, but continue with the strength workouts as I am doing.

Anyway, time to BRING IT!


Yes!  You too!

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