Milo and the Calf

Crosstraining

Before school got out, I planned to spend a whole heck of a lot of time doing cross training this summer, but now with the full weight of bar/bri and work on my shoulders I am finding that just keeping up with my weekly mileage goals will be a challenge, never mind fitting lots of extra time for cross training.  So I have attempted to identify what exactly I want to get out of this summer fitness wise, and am trying to tailor the program to meet those goals while not being overly ambitious in the time needed. Here’s what I am thinking:

Goals (in order):

  1. Set and keep to a strict marathon run schedule
  2. Increase mileage and speed
  3. lose weight
  4. maintain upper body strength
  5. improve core strength

To meet these goals I have set up this plan:

  1. Continue to run base mileage of thirty miles a week until I find out whether I got into New York or not. If I got into NY, then continue base mileage until start of 18 week training period. If I did not get into NY, then begin training for Hartford immediately.
  2. Once I am comfortably at my base, begin speed work one night a week, probably Wednesdays. There is no track anywhere near where I live, so I think this’ll be hill repeats or some sort of short road course.
  3. Ride bike to class and work at least three times a week.
  4. Swim a mile on Sundays as active recovery
  5. Install and use pull up bar, work up to 100 push ups, and 20 pull ups a day.
  6. Include core work after runs

How’s this sound, people? Am I missing anything important? Am I being overly optimistic?

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Comments (

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  1. lindsay

    i’m so bad about finding time for cross-training/non-running workouts. 😦 i have good intentions, but rarely follow through with them. good luck!

    #1 sounds good – i was just about to ask what marathon you are considering. i hope you get into ny! that would be awesome, i will be there! hartford is also good though. well, i haven’t run it but i was considering it until i found out i could do ny. your base mileage will be sufficient in the event you have to switch to the hartford race.
    #2 – i’ve done 800’s on a (mostly) flat stretch of road, you could always throw that in too if the road space is available?
    #3 – love it. when i’m home i commute by bike a few days a week too. feels good to get a little exercise in and save some gas money.
    #4 – i am not a swimmer, so this sounds intense to me! but it’ll be good xt i’m sure.
    #5 – i also cannot even do 1/2 a pull up, so again, intense. 🙂 i imagine they’re a little easier for you, same with the pushups.
    #6 – very important. this is one of the main things i intend to do and rarely actually do. sigh.

    my only thought would be to not require 5 and 6 daily, maybe 3-4 times a week? that way you have some flexibility in case you get busy or something comes up.

    Reply
    1. seanv2

      Thanks for the tips, Lindsay, I’ll take all the advice I can get, especially from someone as fast as you!

      I think you’re right about the pull ups and core work. Right now I am doing pull ups every other day, more than that, and I worry about over training the muscles. I’ll probably do something similar with the core work… when I start doing it. Oh and I bet with a month or two of work you could get to a couple of pull ups!

      Reply
  2. tgorourke

    Honestly, can you cut out the work for the summer? Especially during the last two weeks during the bar? I would highly suggest it.

    Oh and I agree with Lindsay about not having to do #5 and #6 daily too.

    Reply
    1. seanv2

      I will almost surely cut way back on the work beginning in July, but I am not really in a position to take a whole month off, its a dog eat dog world out here right now!

      Reply