RUNNING
It’s that simple. It’s time to get out there and run! My training runs are broken down into three mandatory runs with one optional run. The run with the * will be the optional run. In place of running, I will add a Hight Intensity Interval Training (H.I.I.T) training session in there. Think CrossFit or Circuit Training.
Some of my running will be solo, while many others will be with my Run Club and friends. I’ve found that running with friends is usually better.
My running plan for Week 1: 1AUG-7AUG2022:
Run 1: 40 minute run for distance.
Run 2*: 1-mile Warmup, 2 miles at pace (Increase pace by 15-30s per mile), 1-mile Cool Down.
Run 3: 5K Fun Run - Run Happy
Long Run: 60 minute nonstop running. Just don’t stop.
In addition to running I will be doing supplemental strength training, H.I.I.T and Yoga. To be prepared for a 26.2mi run requires a strong back, abs and shoulders as well as your legs and hips. Flexibility and mobility training with Yoga is essential to prevent injury during training and especially at the race.
Nutrition for Week 1
Let me be clear up front, I’m not tracking Calories, MACRO’s, using Weight Watchers, LoseIt or any other tracking system. I guarantee some will think this approach is insane, irresponsible, a recipe for failure and in fact it may appear that way at first.
The proper term for what I’ll be doing is “Mindful Eating”. Paying attention to my food intake, intentionally choosing the nutrients that fuel athletic performance and not body fat, moment by moment. This doesn’t mean that I’m wondering around the candy aisle like an 8yr old, grabbing a Snickers because it has peanuts. I will be meal-prepping and planning my meals ahead of time as best as possible. Piss Poor Planning will result in Piss Poor Results.
No Red Meat. Natural meat protein will come from chicken and fish.
Water for hydration. No sodas, energy drinks, sweet tea, etc.
Increase Vegetable and Fruit intake. 1x Banana and 1x Apple a day in addition to increases in green veggies like spinach, broccoli and asparagus.
Use protein drinks as a meal replacement, not a supplement.
Order my BPN products. More to to follow on this process.
Mobility and Stretching
I will be incorporating pre and post-run stretching and mobility work. My pre-run stretching will be dynamic and will include mobility work. Post-run movements will be more static stretching and moving the blood out of my legs. I’ve conditioned myself to being able to just show up and run, however I know that will lead to injury and less efficiency in training. It’s time to build a new habit, pre and post-run mobility and stretching.
Rest and Recovery
I’ve got a few tools on hand to help with recovery. I have a TENS unit that I love using while sitting at my desk for work. I also have an impact gun that is highly effective but is an active recovery tool and not passive like the TENS unit. The other tools at I’ll be using is the foam roller and a racquetball. I plan on using these items at least 3x this week, mostly following my planned runs.
Getting the right amount of sleep is essential for muscle growth and recovery. I will be getting between 6 to 8 hours of sleep a night (hopefully) during this week of training.
Accountability
What does that look like? It looks like integrity and it starts within. I will hold myself accountable by taking action on the commitments that I said I would. Throughout my adult life, I’ve realized that if I tell myself something before I fall asleep, I must do it the next day. For instance, many times I tell myself “Tomorrow you’re running 10-miles”. When I wake up, regardless of how tired I am or how I’m feeling, I have to do it. It’s self-accountability. If I tell myself I’m going to do it, I must.
Accountability also looks like this blog. Going forward I will be blogging once per week unless something significant happens or I just feel like it. However I am dedicating to writing all week long and then publishing after my “Long Run”. You’ll get an inside look into my week and the ups and downs that come with this training plan.
The other accountability I have is my friends. If a friend agrees to run with me, I must be there. I don’t want to waste their time and I want to show appreciation for them choosing to run with me. I will show up to my Run Club as much as I can. As the President of a Run Club, I ought to be able to run consistently and strong. I really want to earn the respect from my fellow runners. It’s one of those rare things that is truly earned. It can’t be taken, it can only be given.
Weather Preparedness is essential to not becoming a victim of my own stupidity and having a heat stroke or worse.
The Forecast for Week 1 has High’s in the 90’s and lows in the mid 70’s with high humidity and 50% chance of storms everyday. Usually these storms hit hard in the evenings, so I will be getting in my runs early to avoid the heat and storms.
If you’ve made it this far, I appreciate you reading my blog and following along in my journey!