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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One thought on “Refocusing”
Looks great Brian! Do you have a sprint run in there? I would make Wednesday a sprint training day since you have the day off before and after from running. This will help change things up, make you faster and get your through the plateau. Also, on Monday you could do a mile warm up and then 8 sets of sprints (20 sec sprint with 40 sec recovery) and then finish off the rest of your run at your regular pace. Just some ideas to help mix it up. One more thing, after your race we will experiment with some different plyometrics. I hope this morning is going or has gone well for you. 22 MILES WOO-HOO!!!