THE TRAINING PLAN

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1 Dec 2014. TRAINING CYCLE 3b:

To call this ‘Cycle 4’ seems like cheating after the non-event that was Cycle 3, I am therefore naming it ‘3b’.

I am taking my new enthusiasm for group classes and have planned this cycle around the classes locally available to me, as well as a few runs scattered about in the hope I can regain my ability to run without messing up a knee/hip/ankle/whatever. I would also REALLY like to do some races, and have become more and more keen on the idea the less and less I have been able to run (typical eh?).  Hopefully going slow and steady back into my running and being VERY anal about sticking to grass and trails (NO CONCRETE) will get me back up to speed (ba-boom crassssh).

You will also notice not every week follows the same pattern. essentially this is down to my changing work rota but I’m thinking it my also help counter my propensity for boredom AND get me better fitness results by preventing my body getting too efficient at it’s routine work-outs.

  Mon Tue Wed Thu Fri Sat Sun
1 LesMills BodyPump Spin LesMills BodyCombat REST LesMills BodyPump LesMills BodyCombat Easy Run
Done? 45min yoga   30min yoga  30min yoga  30min yoga  40min yoga 45min Spin  40min yoga 
 45min LesMills BodyPump  30min 4mile run- slow + form focussed  45min LesMills BodyCombat    45min LesMills BodyPump 30min sleepy yoga   30min 3.4mile slow jog
2 LesMills BodyPump Spin LesMills BodyCombat Pilates + 3 mile TimeTrial (TT) LesMills BodyPump Easy Run REST
Done? 35min yoga  25min yoga  45min LesMills BodyCombat   45min yoga  50min yoga 35min yoga   45min yoga
45min LesMills BodyPump  30min 3.4mile slow jog   PULLED GROIN 😦 REST   45min LesMills BodyPump  45min Spin  30min Fartlek and hill sprints
3 Spin Circuit Training Spin Pilates + 3 mile TimeTrial (TT) LesMills BodyPump Easy Long Run REST
Done? 30min yoga   35min yoga  30min yoga  1hr LesMills BodyPump  45min yoga  35min yoga  1hr LesMills BodyCombat
 1hr(!) LesMills BodyPump  REST 30min timed run (pace 8:14)     25min speedwork (30sec sprint/30sec recovery) 45min Spin   
4 LesMills BodyPump Spin 4 mile TT CHRISTMAS DAY! REST LesMills BodyCombat LesMills BodyPump
Done?  40min yoga
 45min yoga
 38.4mile bike ride
 As above (!)
 25min yoga
 35min yoga
 4mile ‘social’ run
 1hr LesMills BodyPump
       5mile boxing day walk
 1hr LesMills BodyCombat
 
5 LesMills BodyPump Spin LesMills BodyCombat Pilates + 4 mile TimeTrial (TT) LesMills BodyPump Easy Long Run REST
Done?  40min yoga
 20min yoga
 30min yoga
 35min sleepy yoga
 30min yoga  45min Spin  1hr LesMills BodyPump
 class cancelled 😦
   4.5mile ‘social’ run/walk
   1hr LesMills BodyCombat  1hr yoga 35min yoga 
6 Spin Circuit Training Spin Pilates + 4 mile TimeTrial (TT) LesMills BodyPump Easy Long Run REST
Done?  35min TT: 4.3miles pace: 8:17min/mile 45min Legs, Bums,Tums class
 urgh…
 more urgh…
 45min LesMills BodyPump
 1hr LesMills BodyCombat
 25min yoga
 20min yoga
     45min yoga
 30min yoga
   1hr lesmills BodyCombat
7 LesMills BodyPump Spin LesMills BodyCombat Pilates + 4 mile TimeTrial (TT) LesMills BodyPump Easy Long Run REST
Done? 45min LesMills BodyPump
 35min yoga
 55min deep stretching yoga
       
   30ish min ‘feel good’ run
         
8 LesMills BodyPump Spin LesMills BodyCombat Pilates + 4 mile TimeTrial (TT) LesMills BodyPump Easy Long Run REST
Done?              

29 Sept 2014. TRAINING CYCLE 3:

It’s very clear that the boredom has set in and I have started to psyche myself out with the longer workouts, aside from the fact that it has been hard fitting everything in around work. Although I do have some doubts about the intensity and effectiveness of the LiveStrong Stronger program, I have decided to give it a shot and see what the results are for me. With 35 minute workouts at least I know I will get them done, and hope to see progress based on that.

I am also going to continue forward with daily yoga practice, as it has come to be something I enjoy and feel grounds me. Finding time to calm, relax and focus has become very important to me both mentally and as a way to stretch out and relax my body. As my practice will vary greatly day-by-day dependent on time and mood, I am not going to officially schedule it, but will record what I do in the ‘Notes’ box.

You may also notice that I’ve completely removed biking from my schedule- without the thrill of singletrack I just can’t get myself motivated. Road biking just isn’t my thing it seems. I do however use my bike to get pretty much everywhere I need to go so maybe that counts for SOMETHING!

  Mon Tue Wed Thu Fri Sat Sun
1 FIRE (HIIT)+ 4 miles speed test IRON (strength) SOLDIER (cardio + strength) + SW:3x2min fast1min slow REFUEL workout IGNITION (plyo) + 10 miles SOLDIER (cardio + strength) REST
Done + notes 4.24miles (6:44 pace)  Hip still hurting 😦  37 min Soldier  11 mile bike to the train(!)   wedding! Wedding!  Traveling 😦 
 Sore hip 35min Yoga           speed cycle for the train!
2 FIRE (HIIT)+ 4 miles speed test IRON (strength) SOLDIER (cardio + strength) + FT:5run/15minFT/5run REFUEL workout IGNITION (plyo) + 11 miles SOLDIER (cardio + strength) REST
Done + notes  34min FIRE  50 min yoga  30min yoga  40min REFUEL  45min yoga  35min SOLDIER 24miles road bike 
  35min IRON   35min SOLDIER    1hr LesMills BodyStep  20min yoga  
3 FIRE (HIIT)+ 4 miles speed test IRON (strength) SOLDIER (cardio + strength) + SW:5x30sec sprint/1min slow REFUEL workout IGNITION (plyo) + 12 miles SOLDIER (cardio + strength) REST
Done + notes 45min yoga   50min yoga 45min LesMills BodyCombat  IN LONDON  IN LONDON  IN LONDON  TYLER ARRIVES! 
  35min Jillian Michaels 6week6pack   1hr LesMillsBodyBalance        
4 FIRE (HIIT)+ 4 miles speed test IRON (strength) SOLDIER (cardio + strength) + SW:5x2min fast1min slow REFUEL workout IGNITION (plyo) + 12 miles SOLDIER (cardio + strength) REST
Done + notes         HIKE 3HRS  20MIN YOGA  SCOTLAND 
             
5 FIRE (HIIT)+ 4 miles speed test IRON (strength) SOLDIER (cardio + strength) + FT:5run/15minFT/5run REFUEL workout IGNITION (plyo) + 13 miles SOLDIER (cardio + strength) REST
Done + notes  SCOTLAND SCOTLAND   SCOTLAND SCOTLAND  SCOTLAND   SCOTLAND  SCOTLAND
             
6 FIRE (HIIT)+ 4 miles speed test IRON (strength) SOLDIER (cardio + strength) + SW:5x30sec sprint/30sec slow REFUEL workout IGNITION (plyo) + 13 miles SOLDIER (cardio + strength) REST
Done + notes 45min Yoga         25min Yoga   
             
7 FIRE (HIIT)+ 4 miles speed test IRON (strength) SOLDIER (cardio + strength) + SW:5x2min fast1min slow REFUEL workout IGNITION (plyo) + 14 miles SOLDIER (cardio + strength) REST
Done + notes LesMills BodyPump 45min  Spin class 45min  LesMills BobyCombat 45min  2hr Hiking       
             
8 FIRE (HIIT)+ 4 miles speed test IRON (strength) SOLDIER (cardio + strength) + FT:5run/15minFT/5run REFUEL workout IGNITION (plyo) + 15 miles SOLDIER (cardio + strength) REST
Done + notes  LesMills BodyPump 45min Spin Class 45min  LesMills BodyCombat 45min         

28 July 2014. TRAINING CYCLE 2:

A UK-based training program to ramp up my running pace, build endurance and to build up the strength and stability to help me avoid injury and improve power (only 5 moths til skiing!). I’ll keep this page undated with my ‘actual’ training (with links to videos and stats) as opposed to my ‘good intentions’ and there could be a few changes once I finally get myself a new job and have to juggle things about a bit.

I’ve designed this plan based on the principles of having at least one rest day in between strength training for muscle recovery and repair (the back-to-back days use different muscle groups) and also with rests between running days to let my knees calm down. When it comes to the running I’ve mixed it all up with plenty of speedwork for boosting metabolism and to work on building my sprinting capabilities, as well as some good long slogs. I’ve put in a few goal pace sessions too to keep me motivated (I’ve always got to have a purpose). For the full body strength sessions I’m using the Men’s Health Belly-off strength training routine with some good heavy weights, and Jillian Michael’s ‘No More Trouble Zones’ with slightly lighter weights. I’ve tried A LOT of different work-outs over the years and these 2 are my definite favourite full body work-outs. I find them challenging enough for them to be effective and there are enough modifications remaining (including upping my weights) to keep pushing my limits for the next 8 weeks. For abs and lower body I’m currently using Jillian Michael’s (yup, I’m Jillian’s girl through and through) 6 week 6 pack (starting at level 2) and her Killer Buns and Thighs workout (starting at level 2). Again, they challenge me enough for me to know they’re actually doing me some good, and when I start getting them a bit too ‘dialed’ I can move on to level 3.

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 STRENGTH: full body 1hr + RUN: 4miles target pace 9:00min/mile BIKE: 1hr + YOGA STRENGTH: Abs 30min + RUN: speedwork: 5 x 1min fast,1min slow (warm up/cooldown=10min) YOGA + STRENGTH: Lower body 30 min RUN: 9MILES STRENGTH: Full body 1hr + BIKE: 1hr REST
DONE + NOTES 1 hr full body + 4.23miles: 8:30pace bike (road) 35min + yoga 45min   Speedwork + 35min abs workout 40min lower body  8.61 mile ( .5 mile warmup) 1hr 27 min  rest! 1hr full body
2 STRENGTH: full body 1hr + RUN: 4miles target pace 8:45min/mile BIKE: 1hr + YOGA STRENGTH: Abs 30min + RUN: fartlek 20 min (warmup/cooldown=10min) YOGA + STRENGTH: Lower body 30 min RUN: 10MILES STRENGTH: Full body 1hr + BIKE: 1hr REST
DONE + NOTES urgh..  35min abs workout  bike (road) 1.5hr + 40min lower body ‘No pressure’ run BUT 4.4miles 7:40 pace! Oops…a very busy day   1hr full body workout rest 
3 STRENGTH: full body 1hr + RUN: 4miles target pace 8:30min/mile BIKE: 1hr + YOGA STRENGTH: Abs 30min + RUN: speedwork: 40min, 30s sprint per 10min YOGA + STRENGTH: Lower body 30 min RUN: 10MILES STRENGTH: Full body 1hr + BIKE: 1hr REST
DONE + NOTES Full body 40min + 3.75 miles 7:50 pace 45 min yoga  35 min abs Speedwork 40min  oooh so busy!
 Full body 1hr
 rest
4 STRENGTH: full body 1hr + RUN: 4miles target pace 8:15min/mile BIKE: 1hr + YOGA STRENGTH: Abs 30min + RUN: speedwork: 3 x 2min fast 1min slow (warmup/cooldown=10min) YOGA + STRENGTH: Lower body 30 min RUN: 12MILES STRENGTH: Full body 1hr + BIKE: 1hr REST
DONE + NOTES  10.75 miles 1hr 37min
35 min abs 
Speedwork 20 min
fail  1hr full body 3.7miles 8:15 pace   worst ever hangover :/ 35min abs 
5 STRENGTH: full body 1hr + RUN: 4miles target pace 8:00min/mile BIKE: 1hr + YOGA STRENGTH: Abs 30min + RUN: fartlek 25 min (warmup/cooldown=10min) YOGA + STRENGTH: Lower body 30 min RUN: 13MILES STRENGTH: Full body 1hr + BIKE: 1hr REST
DONE + NOTES work drama 😦   45 min yoga  4 miles 8:08 pace + 35min abs 12.08 miles 9:11 pace  1hr yoga   Sister visiting!  1hr full body
6 STRENGTH: full body 1hr + RUN: 4miles target pace 7:45min/mile BIKE: 1hr + YOGA STRENGTH: Abs 30min + RUN: speedwork: 40min, 30s sprint per 5 min YOGA + STRENGTH: Lower body 30 min RUN: 14MILES STRENGTH: Full body 1hr + BIKE: 1hr REST
DONE + NOTES  Dad’s Bday outing  10.93miles 1hr 34min (8:35 pace)  35min abs + fartlek 2.68miles 7:39 pace overall 45min lower body
30 min yoga
 Away lazy
7 STRENGTH: full body 1hr + RUN: 4miles target pace 7:30min/mile BIKE: 1hr + YOGA STRENGTH: Abs 30min + RUN: speedwork: 4 x 2min fast 1min slow (warmup/cooldown=10min) YOGA + STRENGTH: Lower body 30 min RUN: 15MILES STRENGTH: Full body 1hr + BIKE: 1hr REST
DONE + NOTES 35min full body + 4miles 32min (7:45)
11 miles 1hr 34min (8:30 pace)
40min yoga  35min abs   20min yoga rest  1hr full body 
8 STRENGTH: full body 1hr + RUN: 4miles target pace 7:15/mile BIKE: 1hr + YOGA STRENGTH: Abs 30min + RUN: fartlek 25 min (warmup/cooldown=10min) YOGA + STRENGTH: Lower body 30 min RUN: 15MILES STRENGTH: Full body 1hr + BIKE: 1hr REST
DONE + NOTES 45min full body  50min yoga  35min HIIT + 35 min yoga 35 min Full body  40 min gentle work out + 35min yoga   35min full body cardio + 35min yoga  

I’ve designed my plan based the principles of having at least one rest day in between strength training for muscle recovery and repair (the back-to-back days use different muscle groups) and also with rests between running days to let my knees calm down. When it comes to the running I’ve mixed it all up with plenty of speedwork for boosting metabolism and to work on building my sprinting capabilities, as well as some good long slogs. I’ve put in a few goal pace sessions too to keep me motivated (I’ve always got to have a purpose). For the full body strength sessions I’m using the Men’s Health Belly-off strength training routine with some good heavy weights, and Jillian Michael’s ‘No More Trouble Zones’ with slightly lighter weights. I’ve tried A LOT of different work-outs over the years and these 2 are my definite favourite full body work-outs. I find them challenging enough for them to be effective and there are enough modifications remaining (including upping my weights) to keep pushing my limits for the next 8 weeks. For abs and lower body I’m currently using Jillian Michael’s (yup, I’m Jillian’s girl through and through) 6 week 6 pack (starting at level 2) and her Killer Buns and Thighs workout (starting at level 2). Again, they challenge me enough for me to know they’re actually doing me some good, and when I start getting them a bit too ‘dialed’ I can move on to level 3. After my 8 weeks are up, I think it will be time to switch things up again. There’s enough variety in this plan to keep things interesting and to keep my body working and I’m excited to see where I’ll be at and what I’ll be capable of 8 weeks from now!

9 June 2014. TRAINING CYCLE 1:

Here is my original Whistler-based plan to get me into shape to run Comfortably Numb. It was pretty intensive and was supposed to be 12 weeks- that all got cut short when I came back to the UK earlier than expected but has worked quite well in that I am now on a bit of a rolling cycle of 8 week plans. I will try and link my mapmyrun.com stats to some of these when I get the chance as my GPS was still working at the time…

  Mon Tue Wed Thu Fri Sat Sun
1 5MILES YOGA:60+LULU RUN XT:45+COUNTDOWNS 4MILES+YOGA:60 4MILES+COUNTDOWNS XT:45 REST
Done + notes 5.3miles 57minutes (10:51) 1HR yoga total body countdowns w/core (too easy) 1hr total body yoga Circuitx2 (45sec reps)- 45min REST 1hr ish ride- Cut yer bars
  LULUrun: 4m 40min(10:30/9:30!)   45min ride lost lake 4miles 38 minutes (9:33)    
2 6MILES YOGA:60+LULU RUN XT:45+COUNTDOWNS 4MILES+YOGA:60 5MILES+COUNTDOWNS XT:45 REST
Done + notes 3hr ride-Tunnel vision and Danimal 40min yoga 1hr JM trouble zones (hard) 40min yoga 6.39mileshr7min(10:29) REST REST
  LULUrun:6k, 45min(hills) 2.88miles 26mins (9:01)!        
3 6MILES YOGA:60+LULU RUN XT:45+COUNTDOWNS 7MILES+YOGA:60 5MILES+COUNTDOWNS XT:55 REST
Done + notes 6.4miles 1hr7min (10:24) 1hr JM trouble zones (a bit easier) TEMPO:4.4m 41min(10:30,8:39!) FAIL 6.75m 1hr17(a few stops,11.25 :() Chief hike (2hrs ish) Ancient cedars hike(1hr ish) easy
          1hr JM fat blast (easy but sweaty)  
4 6MILES YOGA:60+LULU RUN XT:45+COUNTDOWNS SW: 5x1min fast then 1min slow 5MILES+COUNTDOWNS XT:55 REST
Done + notes 6.1miles 1hr1min(9:53!) felt good 50min yoga 1hr JM trouble zones (easier) 45minSW (fast:6:17-7:00 av:9:35) 1hr JM (hard,but think mastered) REST REST
  LULUrun:3.6m 34min (v.hot)     5hr hike rainbow lake    
5 8MILES YOGA:60+LULU RUN XT:45+COUNTDOWNS FT:15run/15minFT/15run 6MILES+COUNTDOWNS XT:60 REST
Done + notes 7.59miles 1hr47min! (1stCN, brutal, hot, blisters, cramp, etc) 1hr yoga FAIL 😦 40min BeFit (easy but sweaty) 7.1miles 1hr20(11:20,trails,hot) PULLED GROIN 😦
10/15min jog- feeling v. Tired   easy valley trail bike ride 20min JMabs (easy but sore groin)    
6 4MILES+COUNTDOWNS YOGA:60+LULU RUN XT:45+COUNTDOWNS SW: 6x1min fast then 1min slow 7MILES XT:55 REST
Done + notes PULLED GROIN 😦 1 hr JM NOMTZ 35min JM abs 30min JM shred w/weights (easy) BfAb blast2 (easy)    
25min Abs arms (weights too light) 1hrish lost lake ride     1-2hr danimal(steep up!)    
7 FT:15run/20minFT/10run YOGA:60+LULU RUN XT:45+COUNTDOWNS 9 MILES FLIGHT! Easy jog? REST
Done + notes 1hr belly off 1hr NMTZ PACKING…URGH 40min buns n thighs (hard!)   Looooong travel day  
2.75m            

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