THE TRAINING PLAN

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