I spent the better part of my Monday morning in my jammies, drinking an extra cup of iced coffee, and putting together a fall training schedule. OK, I did laundry, too, with about 15 episodes of Chuggington playing in the background. Dude, whatever keeps the Kidlet happy, right?
So my running base is essentially at zero right now, which I am happy to admit because A) it’s been a hot summer, B) I’ve still been hitting the gym for cardio and weights, and C) running with E in the stroller is hard work. But after last weekend’s heart rate training workshop and after last Thursday’s Girls on the Run coaches’ training (oh, that’s right, I’ve signed up to be a GOTR coach this fall!), I am newly motivated to get my run on. Plus, the promise of fall is in the air, and surely it is going to cool down to bearable running temperatures soon.*
My first objective is to build up my running base. And of course, not to build it up too quickly because my musculoskeletal system needs to re-acclimate to the business of running even though cardiovascularly I’m feeling pretty good. October has a race every weekend that I want to do, but I can’t get my mileage built up enough to tackle all of them, so I put the Sunshine Run 10K and the Missouri State University Homecoming 5K on the calendar for 10/13 and 10/27, respectively. November has two fun runs: the GOTR 5K on 11/4 and the Turkey Trot 5K on 11/22. And I’m open to the possibility of the Run for the Ranch half marathon on 12/30.
My second objective is to keep up my cross training. I’m reducing the frequency of that from three to two days a week plus a day of yoga. Try to keep up with my system:**
- Monday: cross training (rotates through list below)
- Tuesday: tempo run @ 80-90% MHR
- Wednesday: yoga
- Thursday: speedy-ish run w/ form drills and strides; intervals at 90-100% MHR
- Friday: cross training (rotates through list below)
- Saturday: long run @ 65-80% MHR
- Sunday: rest
Cross Training Rotation
- 60 minutes cardio (usually rowing or cycling)
- 45 minutes cardio; 15 minutes strength training (usually my Strength Training for Runners circuit)
- 30 minutes cardio; 30 minutes strength training (3 x 5 weights)
- 15 minutes cardio (plyometrics outlined in Brain Training for Runners***); 45 minutes strength training (3 x 10 weights)
- 60 minutes strength training (3 x 15 weights)
That’s the basic structure of my fall training. Fortunately, I was reminded by a friend that the south Y has a large indoor track and child care that I can advantage of when I don’t want to run with E in the stroller (or get up at the crack of dawn), so I may be trekking down there more often in the coming weeks. And I bought a Nike swimming suit on sale last week, so now I have the option to swim laps at either Y location, too.
What about you? Do you have a training plan for the fall? Gearing up for any race in particular or just looking forward to cooler temperatures?
* There are at least two blog posts that I need to write in the paragraph alone: tips for running with a stroller and my decision to be a GOTR coach. Really, they are on my list of blog posts to write! Give me time!
** It is impossible for me to do anything without a system. Seriously.
*** Oh, yeah, that’s another blog post / book review I want to write.
- The Basics of Starting a Cross-training Routine (johnisfit.com)
- Get Right with Mike: Ladies lifting weights? (tprepublic.com)
- Two Girls On The Run From Expectations (ateachablemom.com)