Hi ya’ll! I will be recapping the Walt Disney World Marathon tomorrow, but for now I thought I would share a bit of my current training plan. I love seeing how others train and honestly this helps me stay accountable. I don’t know if I will be sharing weekly updates, but I do hope to check in regularly while I prepare for Disney Princess Race Weekend and spring race season in general.
Last year I ran the Disney Princess Half Marathon. You can read more about that here. This year I will be running the Glass Slipper Challenge with my mom and sister. The Glass Slipper Challenge means I will be running the Enchanted 10k on Saturday then the Half Marathon on Sunday. It is back to back days of running with lots of walking around the parks in between so I want to be ready. Also, if you read this post then you know I want to be in great shape going into fall marathon season. While the Glass Slipper Challenge isn’t necessarily my goal race, I don’t know that I have a goal race this spring. I really just want to train up.
Be sure to check out my running goals for 2016 here. I like big goals and I cannot lie!
I haven’t added any races to my calendar for March, April or May, but I plan to once I get through the next couple weeks. I am looking into some local races and maybe a weekend racecation or two. I would love to race on the road and the trail, so we will see what I decide on. I want to race a couple short distances and a handful of halfs before revving up for fall race season during the summer months.
Per usual I am following Hal Higdon’s Intermediate Half Marathon plan. I have had success with his plans in the past and find them to be a great base to adjust based on my needs on a per cycle basis. He does a really great job of breaking down and dissecting everything so that it’s easy to absorb all the information and explanations.
I’ve added some cross training where needed which mainly includes walking, spinning on my indoor bike and barre. I don’t have a good place to run a 400 meter distance, so I’ve adjusted that bit with fartlek runs as a substitute. Strength training is really important to me and makes my body better so I’ve created three different workout routines to add into the strength segments of the plan. I also have found that cross training and strength training lower my risk of injury and prevent me from getting bored so I added it in based on the plan recommendations.
I did make adjustments based on the time I have to prepare for the race (8 ish weeks instead of 12) and the fact that I am running the Miami Half Marathon at the end of the month. While I would love to train for a PR at Miami I think it’s more important for me to focus on staying well and boosting my overall fitness.
The stronger my whole body becomes the easier it will be for my running muscles to get strong. As I’ve shared one of my running goals for this year is to PR the marathon and half marathon distance. I think by staying consistent with strength and core work I will be able to do that.
Here are the strength workouts I put together to increase my overall fitness and prevent injury.
#1 – REPEAT 3x
- Kettlebell Swings 10x
- Russian Twists with Kettlebell 10x
- Reverse Plank with Leg Lifts 10x (each side)
- Wall Sit 1-2 minutes – Go up on toes for 15-30 seconds
- Shin Strengtheners with 3lb weight 10x
- Sumo Squats 15x
#2 – Run Recovery REPEAT 3x
- Glute Bridges with 3lb weights 10x
- Clam Shells 10x
- Chest Flies with 3lb weights 10x
- Bicep Curls with 3lb weights 10x
- Calf Raises 10x
- Dumbbell Rows with 3lb weights 10x
- Jab Cross with 3lb weights 10x (each side)
#3 – REPEAT 3x
- V – Ups 15x
- Plank 30 seconds – 2 minutes (work up to 2 mins)
- Stability Ball Pass 10x
- Stability Ball Dolphin Lifts 10x
- Plie with Heel Drops 10x
- Sumo Squats 15x
- Matrix with Kettlebell 5x
I will be adding the strength workouts (#1 & #3) as well as utilizing some of the strength and core workouts from the Nike Training Club app (NTC) into my routine and will be doing the run recovery workout with yoga the day after my long runs, which on this plan is Monday.
I would really like to focus on core training 3-4 days a week and strength training 2 days a week. I do some form of yoga nearly every other day, but would love to devote each Monday to a longer yoga session.
I’ve never been on a plan where the long run is Sunday, but I’m kind of excited about it. While it would be nice to get it over with on Saturday, by moving it to Sunday I have more time to spend doing other things that I want on Saturday because the pace runs on Saturday are shorter than the long runs obviously. I won’t know how to act!
Last week was a little different because I was technically “tapering” for the marathon. I say taper even though my long runs weren’t too hot before the taper and this training cycle has been a complete bust. I tried to take things a little lighter on the mileage and didn’t want to do too much to tire my running muscles. I did do some strength and core work, but felt okay with it because those muscles tend to recover fairly quickly for me.
Here’s what I did last week:
Monday: Yoga for 20 minutes + Run Recovery Workout
Tuesday: Dynamic Warm Up (NTC) + 2 easy miles + Runner’s Strength & Balance Workout (NTC)
Wednesday: Dynamic Warm Up + 2 easy miles + Run Ready Yoga (NTC) + Total Body Cool Down (NTC)
Thursday: Dynamic Warm Up + 2 easy miles + Runner’s Strength & Balance Workout + Total Body Cool Down
Friday: REST + walking around Disney World
Saturday: REST + walking around Disney World
Sunday: Walt Disney World Marathon
Total Miles: 32.2
All in all this was a great week. I am fully embracing the New Year and tackling my goals head on. I will probably take a couple days of rest after the marathon to let me body recover before getting back to the grind. Rest will include lots of sleep, walking and light yoga. I feel really motivated to tackle my running goals head on and already feel stronger just from doing strength work for a couple days. I can’t wait to see what the long term results will be.
Disclaimer: I am not a personal trainer or fitness professional. Everything mentioned on this blog is meant to be the advice of one friend to another. Please seek the advice of a professional before beginning a new fitness routine.
Do you cross or strength train?
What are your favorite ways to keep from getting bored?
What are your top injury prevention exercises?