A few of you have been asking me how I am preparing for my first race ever this Sunday! Given my injury this past winter, you probably know that I have revamped the way I approach running. Gone are the days where I used to run 4-5 times a week.
It is just too hard on the body!
What I have realized since returning to running is that my body does not ‘forget’ how to run. As long as I keep up my cross-training at a high intensity, I find that my runs are no ‘weaker’ than they would be when I was running 4-5 times a week. If anything they are now stronger.
Currently, I only run once or twice per week and I have found that that is enough to keep me in running shape. I think my body is much happier. I don’t feel sore and I don’t feel worn out on my runs.
Running is fun again!
It is not torture. I don’t feel like I have to force myself to stick to a grueling schedule.
I am learning how to appreciate the ‘journey’.
My plan for this week is simple. Don’t overdo it. Since I am running my 1st 10K race this Sunday I need to continue to play it smart.
Here is my plan (although let me remind you, I take a very flexible approach to my plans as I really don’t like them too much):
Wednesday: 45 min. treadmill hill walking (4.2 mph, incline 15%), 1 circuit from Level 3 of the Shred
Thursday (shop 4 A Cause!!!): 4 mile run
Friday: 45 min treadmill hill walking
Saturday: OFF
Sunday: 10K race
This is the plan, but like I said I don’t like things that tell me what I have to do so it will likely change a bit!
What I have found is that by doing intense cross-training, it not only saves me from injury, but my cardiovascular training is not impacted whatsoever. Because I make sure to keep my heart rate in the 155-169 bpm range while cross-training, I can get by with only 1-2 runs per week. My heart rate is actually higher on my cross-training treadmill walks than when running!
This is really working for me and it has prevented me from injury and burn out. Exercise should be FUN, not something I dread each day!
Weighing in on my Vacation!
How did I do while on vacation this past week?
Did I go overboard, splurge too much, or get it just right?
I was actually really happy with my vacation and how I approached eating and exercise. I think with each vacation I get a bit better at the whole moderation thing. I used to see vacations as a time to go overboard with food, but now I try to look at it as I do any day- with the 80/20 rule.
What is the 80/20 rule? Well, it means that I aim to eat healthy 80% of the time and I allow myself indulgences the other 20%. This rule keeps me sane.
For example, at one of our dinner’s out, I stuck to fish, rice, and veggies for my main, but I splurged on dessert splitting half a huge brownie cookie with my sister:
This ladies and gents, is balance:
And half for dessert:
Most of my trip was much like this.
For my sister’s birthday dinner, I filled up on good, wholesome foods:
And then I treated myself to an indulgent cupcake for dessert:
Some nights I had fruit for a snack:
While other nights I had chocolate that was a gift from my mom:
I also took a moderate approach to drinking:
I had 1 mojito, 1 glass of wine, 1 mixer drink, and about 9oz of beer during my 5 day stay.
This is much better than I used to do! I didn’t wake up with any hangovers. My sis and I were both thankful we didn’t end up partying too had on Saturday night because we felt pretty good on Sunday morning! :)
I think I was able to achieve a nice balance and show everyone that it is possible to enjoy a vacation in moderation! I didn’t go to bed once feeling too full or like I overdid it. And I can’t say it was always like this in the past!
I was also able to maintain my workout routine while away:
June 4th: OFF Day (flew to visit family)
June 5th: 20 min run on track, 15 mins stepmill, core work, 45 mins treadmill hill walking (Speed 4.2, incline 10%),
June 6th: 45 mins treadmill hill walking (Speed 4.3, incline 10%)
June 7th: 46 mins treadmill hill walking (Speed 4.4, incline 10%), core work
June 8th: 46 mins treadmill hill walking (Speed 4.4, incline 10%)
June 9th: OFF- Back from trip & baking all day!
I knew that I would be taking an off day on the Thursday that I flew in and also on the Tuesday that I got back, so I made sure to fit in workouts in between.
All of my workouts were done around 6:30-7am each morning. It wasn’t too hard for me to get up at this time, because I was still on Toronto time (8:30-9am).
Because my mom recently purchased a treadmill I was able to get up early before the rest of the family and workout so it didn’t interfere with my visit. Had the weather been cooperating I probably would have gotten outside for a couple runs to change it up. If my mom didn’t have a treadmill, I would have gone to the gym more than the first day, but sometimes it is hard to get a free pass and it can get costly.
The take home message:
Vacations should not be something you worry about! With a little planning it is pretty easy to fit in some exercise! You can get up a bit earlier in the morning or even ask your family members to join you in your workout. :)
I have also learned that indulgences (even very decadent ones) will not make you gain weight. A 500 calorie dessert will not make you gain weight overnight! It really won’t. As long as you take a moderate approach to your vacation, a few indulgences here and there are totally worthy! :) It is vacation after all, right?
Today’s questions:
- What strategies do you use to fit in workouts while on vacation?
- How do you approach eating when you are on vacation? What are your slip ups or your best tricks?
- Have you changed the way you approach training for races? What is your training like? What works for you?
By the way, I extended the Amazing Grass contest until 4pm EST today!!! I got my days mixed up yesterday due to getting back from my trip. You have until 4pm EST to enter!
Don’t forget- tomorrow is Shop 4 A Cause beginning at 8am EST!!!! I’m so pumped!!!
See you tonight for all the details!
I’m running a 10k on Saturday as well so you’ll be in my thoughts! Best of luck to you Angela :)
Thanks Angela for your response. I have to say, I really admire you, and you are an inspiration for me
I wish you luck with your race!
What a great recap of the trip. I love how honest you always are. I couldn’t agree with you more… vacations shouldn’t be about counting calories and stressing over food. As long as you keep an eye on the portions and fill up on the healthy foods, there’s no reason that you can’t indulge a little! Great post Angela! :)
I’m on vacation right now with my parents. I come from a family that loves to eat. We eat healthy and wholesome, rounded meals, but love to splurge on foods with fine and interesting ingredients. It’s been a bit of a challenge because I haven’t been formally working out, but we’ve been walking around so much: going to museums, exploring the neighborhoods, and just strolling. I’ve been more-than-splurging, but I know that when I go back home I’ll be back to going to the gym, making my own food (and PAYING for it), and going to work. So why not live up these 10 days without obsessing over every bite?
That is such a great attitude!! Love it! ~A
Great post! I really agree with your thoughts on running. I found out the same thing when it comes to my body and running too. 1-2 days per week of running MAX for me, or it’s painful and too difficult, both mentally AND physically.
When I’m on vacation, I definitely try to keep exercise the same, but if that’s NOT possible, I try not to stress, and either squeeze in an extra workout the week before or the week after.
After a painful stress fracture training for one marathon, I switched to major cross training. When I trained for my last marathon I only ran 3 days a week – long run, tempo run, and hill run, plus a day of biking about an hour, and weights 2-3 times a week. It works well for me, and I didn’t get injured or lose too much weight!
Wow, I really liked this post.
I run. I’m not a real “runner”. I’m not built like a runner. (short and stocky) I like it, I don’t love it.
Whenever I look at ways of training, to overcome boredom, I get overwhelmed by the “runner’s talk” of tempo runs, 400’s, etc. I just want to … run. And I’d like to improve my 5k time. But from 28:50 to maybe 27:00. 21:00 5k – not in my future. Truthfully, I don’t *want* to run 4x a week. Sometimes, 2x is enough for me. I enjoy walking, biking, weights.
I have a friend who is a “runner”. She hates walking and is desparate to run (because it’s how she maintains her weight…doesn’t want to watch her diet), but gets injured, tries to run through it…gets more injured. I used to run with her on lunch breaks and she actually yelled at me for walking!! That’s my training method!
I read about your 1/2 marathon. That was awesome. Maybe one of these years…(kinda hard to set aside the time with a 3-year old and a job).
NO MORE CUPCAKE PICTURES I AM DYINGGGGGGGGGGGGGG