For the last 3 months I’ve been at a weight loss plateau. I’ve been training regularly with 4 days in the gym each week. Three days on my own and one day with my trainer for a 30 minute intense session. I usually rest on Friday and Sunday with my weekend “Long Run” on Saturday. My distance has improved greatly and over the past 11 months my speed has increased too so I am happy with the results to date, heck I’ve lost 45 pounds! My weight has edged down a couple pounds since the end of July, but nothing significant. I know that I’ll have to make some adjustments if a future shot at The Goofy Challenge or Boston is to be realistic. Those two future goals are a ways off since I still need to run my first full marathon though.
Also, this is a “dangerous” time as we approach the holidays and some would think to rest on their past successes while I am thinking it’s time to refocus and step up my training. These past two weeks I’ve opted to hit the gym all five days for a little extra calorie burn. The same goes for Sunday. While normally I would rest on Sunday I am going to go in and put in a little extra time on something different. The key for me on these extra workouts is not to go all out intense, but to burn a few more calories, get a good stretch, loosen up and rededicate myself to the goal at hand, the Disney World Marathon on January 9th.
Even now as I write this I’m fueling up to go out for a 22 mile run this morning. Sunday will be an “active” recovery day where I just pedal on a stationary bike to warm-up, maybe walk for 10-15 minutes and then go stretch for 15-20 minutes. I’ll follow this up with a whey protein shake to help speed recovery.
But back to the topic at hand, I’ve learned it’s good to keep a core schedule, but to also mix things up from time to time so I can shock my body into new growth (or shrink it). When I started out I was hitting the gym 7 days a week and burning a lot of calories in the process. So I am going to return to that schedule of “active rest days” with the following schedule.
Part of this is a Jeff Galloway program & part is a “Brian Original” 🙂
- Monday: Run 45 Minutes
- Tuesday: Lifting Weights opposite of what my trainer does Thursday
- Wednesday: Run 45 Minutes
- Thursday: Personal Trainer Session (30 minutes)
- Friday: 30-45 cardio/stretch depending on my long run distance
- Saturday: Long Run, Speed Work or a “shorter” run
- Sunday: 30-45 cardio/stretch depending on my long run distance
This will be my training plan through the holidays as I approach January 9th save for the required tapering period two weeks from race time. My diet won’t really change all that much except that I will be taking a protein supplement after my workout 7 days a week instead of the normal 5 days a week. I will also be on H2O patrol to be sure I’m drinking enough and I’ll limit alcohol to the 2-3 special days left this year like Thanksgiving (Football & a couple beverages!), Christmas Eve (Egg Nog!) and of course New Years Eve! I’m hoping to drop just 6-10 pounds more by January 9th. With the right focus this is totally doable for me in the 6 weeks of training I have left. This would have me weighing very close to or just below 180 pounds and just 15-20 pounds from my ultimate goal weight.
Stay (re)focused and keep training!
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