Adding Accountability

May's 30 Days Stronger Challenge hosted by Amanda at Run to the Finish comes at a great time for me. I'm really trying to add in strength training (like I've been trying to do for at least a year). The idea is to do 2-3 circuits of 4-8 reps of 3-5 exercises each day to prevent injury and build strength.

My sister has worked up a few mini cirucits for me, and now is the perfect time for them. Plus, she's challenged me to a plank and pushup challenge for May. I'm excited!

Thinking ahead

Tomorrow will be my first workout day of the crunch and pushup challenge I'm starting this week.

I'll do the following workouts (see how I put this in writing...more likely to do it, I'm hoping):

Crunches (Week 3)
Set 1: 21
Set 2: 27
Set 3: 21
Set 4: 21
Set 5: Max (minimum 30)

Pushups (Week 1)
Set 1: 2
Set 2: 3
Set 3: 2
Set 4: 2
Set 5: Max (minimum 3)

We'll see how this goes. My abs have been sore all day today after the initial test yesterday. I know I need to add in a "real" strength training program, but this is a start.

Negative splits

I did it! I went with plan B from yesterday's post...the negative splits. I'm still pretty much lost in some sort of mathematical equation of what my pace actually was for each distance...but that's ok. Here's what I did:
1 mile warmup
1 mile at 6.3 mph
-1/4 mile recovery at 5.0 mph
3/4 mile at 6.6 mph
-1/4 mile recovery at 5.0 mph
1/2 mile at 7.0 mph
-1/4 mile recovery
1/4 mile at 7.2 mph
3/4 mile cooldown
Total: 5 miles

It felt good! No...it felt great! I can tell I'll be a little sore, but I'm still not sure I couldn't have done more.

Of course, this was all at 4:30 this morning. Five, years ago, I never in a million years would have ever guessed I would have been "up and running"...literally...at that time of the night (and yes, I consider anything before 5 night). That was the dailymile.com question today...5 years ago, would do you think that person would have thought of you now? I liked that question. Five years ago (January 2006), I was desperately trying to get pregnant. It happened later that year, but I was hyper-focused on that situation. I know the person I was then probably never dreamed that in 5 years, her biggest concerns would be how to fit a run in around her children's (yes, two) schedules, naps and family time. Kinda makes me wonder what the person I am now will think of the me 5 years from now...

And another success! I did my strength training last night...a mini-version of it actually, but at least I did it. My goal is to do it again tomorrow morning. I've made my little calendar sticker motivation chart thing. I feel like a kid again, working to earn stickers :) I'll post a picture of it tomorrow...two stickers on it!

Strength Training

It's still a battle. I just have not figured out how to make strength training a habit. I know I should just get up at the same time all week and make Tuesday/Thursday my strenth training days, but I just can't get out of bed early on those days. So I had this idea that I could do it Tuesday/Thursday evenings. As dumb as it is, one of my reasons is I have to wash my hair anyways on Wednesdays and Fridays after my runs anyway, so it'd save me that time. And of course, while I was dreaming, I could imagine my hubby walking on the treadmill while I did my circuit. Yeah, right. Part of the problem is all we do in the evenings is watch TV. I'd love to shoot that thing. Really, I would. I know I like some shows we watch and I enjoy a good comedy or cooking show...but I really wouldn't miss it. I know I'd be so much more productive, both in the fitness world and in my homemaking. Why is it so hard to do the things we know we need to do...and even want to do?! And why am I here typing when I could be getting this done? Oh, wait...the two munchkins in the other room...that's why. I can't do anything until they are snuggly in bed. We're working on it.

I am working on my next training plan. My family will be doing the White Rock Marathon Relay in December. I'll have one of the 10K legs (or something close to it). I'm going to stick with something pretty close to what I did for my last 10K since it went well. I do want to amp up the speedwork and get that strength training going. The biggest obstacle is the Susan G. Komen 3-Day smack-dab in the middle of my training. I'm just not sure how long that will sideline me, if at all. I don't want it to, but I have a feeling it will to some degree. Blisters? Pain? Exhaustion? All of the above? The unknown is the hardest.

Making it work

Mistake #1: Not doing the strength training first thing in the morning. One thing leads to another and it doesn't get done.

However, I did do some resistance work in the pool while the kids were swimming...biceps, triceps, lats, pushups against the ladder. I'm sure they aren't as effective as weights, but it worked for a start.

I did finally do my legs and core at 9:30 last night. It didn't take long and all it did was show me how much I really need the strength training. I can't wait to see how a stronger core plays out with my running.

It was a hot, muggy run this morning even though I was out at 6 a.m. Guess I'll be getting up early on a Saturday tomorrow to get my long run in before it gets hot. I'm scheduled for a 4-miler tomorrow, and with my pace, I'm figuring almost an hour. I know. I'm slow. I'm working on it.