I’ll run in rain and snow, but I won’t run in sleet! Which was exactly the forecast at about 6 a.m. today. I attempted one slippery half-mile before calling it quits and heading to the treadmill. I watched the news, which wasn’t news to me at all.Anyways, a dreadmill run is better than none! I followed up my indoor adventure with some strength training — a lot of which involved silly balancing drills on this thing called the Bosu ball.You can find FORTY-ONE drills to do on this amazing apparatus in this article. Happy balancing!
I’ve picked up the strength workouts a lot over the past few weeks, and will be going strong until spring race season kicks in. This is all part of the “periodization” plan my coach has lined up for me. A while back, I wrote about how much I loved having a running coach, which is basically a running-specific personal trainer. A handful of people have asked me what “having a running coach” really means. Here’s the scoop (I’m sure other coaches have different packages or plans, but are probably similar):
- Initial phone consultation
- In-person running consultation
- 12-week daily training calendar with runs, strength workouts, and rest days included
- Spreadsheet of strength training routines
- Weekly recaps from me + feedback from him that cover: workouts done, overall feel of the week, long run, speed, and schedule changes/questions
- Race goal and pace emails
- Open track workouts for all trainees to attend (not held during the “off”/”strength” season from November-January)
- Weekly email updates/tips to all trainees
- Access to a 80+ page “training notes” document written by my coach — basically a mini running Bible
- Nonstop support whenever I have a question, freakout, etc.
Another related question that comes up: what is my training plan, exactly? Here’s what it’s looked like so far (This probably varies quite a bit among different trainees, though):
- Spring/summer (while training for a marathon): run five to seven days a week, with one speed workout (typically track), one long run, and one mid-week longer run. Plus two run-specific strength training workouts.
- Fall/winter (the “off”/”strength” season): run four to five days a week, with one (casual) speed workout and one long (but not too long) run. Plus four to five run-specific and general strength training workouts.
- Taper and recovery periods are incorporated for races and especially hard training weeks.
And the last question I’ve gotten: Does it work? The answer for me is yes. Because:
- I’ve PR-ed in the marathon, the half marathon, and every other race I’ve done this year (without getting injured!)
And that’s how it works! For me, at least.
I feel like there aren’t enough pretty photos in this post, so I’m going to randomly throw in a panini…The other night Anthony and I were feeling fancy with our sandwiches. Lettuce, cheese, tomato, turkey — plus a slim slice of prosciutto and a smear of pesto! (Inspired by this sandwich recipe which we made the other week)Random: do you cut your sandwiches in half, or like to eat them whole? Anthony and I have very different opinions on this topic.
Hers:His:Stay dry out there!
- Would you ever hire a running coach?
- Sandwich: halved or whole?!
- Last time you slipped and fell in the snow/ice?
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