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