by Emma Hammond 0 comments
I have had a few questions from folks regarding my post last week about training for another 1/2 marathon, my training plan, nutrition & body composition expectations along the way. In attempting to write up my thoughts I decided why not bring everyone along for the ride! Hence the birth of my weekly recap series where I will talk about my previous weeks training, recovery, nutrition & what I am learning along the way. This is all on the experimental side so some aspects will go great & I am sure to have falters throughout. That’s how you learn right!
So first, without turning this into a short novel, let me chit chat about my running history & goals this time around. I started distance running about 5 years ago when I first moved to Savannah. I was NOT a runner & use to skip almost every running related soccer practice in high school. I couldn’t run a mile without stopping for a walk break so it’s never been something that has come easy to me. So WHY run? Honestly I was in need of finding a community to meet people my age in a new town. When a co-worker invited me to a run group I decided that was a great time to put myself out there & try something new.
Fast forward through the next few years, I did successfully train for a 1/2 marathon, ran a few more of those plus 5K & 10K races & ultimately decided to train for a full marathon. WHY? Yes great question… While I could say I wanted to challenge myself, I will be real. I met a man running & would have followed him anywhere. Well apparently for 26.2 miles to be exact. Guess it worked out since that guy happens to be my hubby BUT I won’t pretend I ran a marathon solely based on my own ambition. Regardless we survived! YAY! Minus my body being beaten to death & I spent the next 2 years out of distance running while dealing with stress fractures, tendonitis & an overall weak body from too much cardio. I took a big step back, got in the gym, lifted heavy shit & swore that my running days were long gone. The funny thing? All those body composition goals to get lean & be fit were achieved much more easily when I stepped AWAY from the chronic cardio. Crazy huh?
Yet over time I missed the open road, getting out with friends & running side by side with my husband. It was quality time together & that mattered. It wasn’t about proving anything or trying to lose weight. As I often do the opposite when training for a long race. This time was just for fun & with the focus on my fitness still being in the gym. With no training plan or goals in mind I hit the road for a few runs on the weekends with the CREW. I started with 3-4 miles & within a month or two I was back up to 8-10. I simply listened to my body each run & stopped when it said too much & pushed when I was feeling good.
The cool part? Even after taking YEARS off from running I jumped back in with much more ease than I ever had in the past. WHY? I am strong, fit & a more balanced athlete. In fact I’ve been running faster with much less time spent in my running shoes. I completely contribute that to my strength training regiment without a doubt.
Ok so that’s the nitty gritty ghosts of my running past. I finally decided last week to bite the bullet & sign up to run the Rock ‘N’ Roll 1/2 Marathon in November. This is our local big race most people train for so why not jump on board. The group I run with has follows a 3 day a week plan that I have complied with each year. However this year I have a different plan in place. WHY? Not because they don’t know what they are doing. BUT I am in my body & have found through repetition that I don’t hold up well to tons of running. Not to mention I LOVE lifting & refuse to ditch the days that keep me strong in favor of more mileage. So with that in mind I plan to focus on a train smart, not harder approach to 1/2 marathon training.
My goal? Honestly I would love to just finish this race injury free. If that goes well I’d like to run a PR at the Charleston 1/2 Marathon in January. BUT one race at a time shall we. So my basic run less approach includes these primary workouts:
- 2x a week run (one long run & one speed or tempo)
- 3x a week total body lifting (sticking with a program my coach wrote)
- 1-2x a week cross training on the bike or swimming (triathlon future?)
- 1-2x a week yoga (restorative)
My REAL challenge? Not doing too much this go around. I am totally a full speed ahead person when it comes to training. The issue with that is you CAN’T DO IT ALL AT THE SAME TIME!!!! I yell that to myself as a reminder. What does that mean?
I cannot gain running endurance, speed & time spent WHILE gaining significant strength or muscle in the gym
That makes me a little sad but I could tell the truth behind that during today’s workout. After a weekend spent running, swimming & biking, my lifts were weak today. I had to drop my weight significantly & that will continue while I am doing so much endurance & muscle wasting activity. Does that mean all is lost? Nope! I will continue to lift & switch up my plan a bit to include beneficial running specific movements. More on that in another post…
Next..I cannot maintain my same exact body composition, eat the same & increase my performance output.
I have worked HARD over the past few years to build the muscle that I have. It doesn’t come easy for us ladies & certainly hasn’t for me. The truth is when I run, I lose muscle mass. That “toned” look softens a bit as I lose muscle in lieu of long mileage. Am I happy about that? NO! However I AM realistic that I cannot have them both all the time, so I am making a choice to choose performance over body composition. Everything comes in seasons & once I get done with a race or two I will have a new focus to work on. That also means I have to increase my food intake to balance my training. More carbs often means a little bit more weight on the scale. Why? Muscles hold onto water more when you increase carb intake. Notice I said WATER, not BODY FAT. Regardless the scale will go up & that’s ok. Not going to sweat it. I am also NOT going to eat in a calorie deficit. That will not maintain my muscle or help me run faster. EAT for performance NOT DIET.
So with those two things in mind this is what last weeks training looked like:
Monday: Strength Workout #1 + 45 Minute Bike Ride (not intense)
Tuesday: 6 Mile Run + Yoga
Wednesday: Strength Workout #2
Friday: Strength Workout #3
Saturday: 10 Mile Run
Sunday: 90 Minute Bike Ride + Swim (learning how to so not intense)
Last week felt great BUT I can tell today my body is a bit more tired then i’d like. I will work towards recovering better through sleep, nutrition & foam rolling over the coming weeks. I will also take a rest day when I need to! I love being active in some way most days BUT I am totally ok skipping a workout when my body needs it.
On the food side? Here was our meal plan for last week:
Monday: Chicken Verde Enchiladas w/ Salad & Cauliflower Rice
Tuesday: Crockpot Shredded Chicken w/ Green Beans & Roasted Fingerling Potatoes
Friday: OUT – We eat at a BBQ joint most Friday’s. Creature’s of habit! I get a pork salad<3
Saturday: Hubby cooked a Julia Child Beef Daube w/ Vegetable Risotto & VINO!
Sunday: Ate at Jalepeno’s Mexican Restaurant. I had chicken fajitas, black beans & guacamole.
I made a few updates to my normal eating this week & honestly think my running has been better for it. I often eat meat + vegetables for dinner without a serving of carbohydrates. I just like the lighter dinner since we often eat on the later side. However this week I consciously added in beans, sweet potato, potatoes & rice to my dinners. I will continue to monitor my performance, energy & how my pants fit, then adjust accordingly.
All in all I am excited to have a fun goal & people to enjoy it with. I am all about finding the fun in fitness these days while I push my body in challenging ways. One week down!
Please let me know via comment or message if you have any questions about my training, nutrition, recovery or how it might apply to your goals! I want to hear from YOU!!! Have you ever trained for a race & struggled with not being able to HAVE IT ALL?1/2 marathon training, half marathon, meal plan, running, strength training, training, weekly meal plan, weekly recap, weekly workout