I’ve been thinking about my “plan of attack” and realize I need to fine tune it. This worries me a little bit because I tend to create a very in depth plan, and then I can’t ever keep up. It seems there’s never enough time in my day and I either never get around to it or I choose to do something else.
But something needs to change. My numbers weren’t great, and I’m going in the wrong direction.
One of my big dream goals is to become a runner. The determination and mental strength these people have to get training in and to finish these long races is incredible. I also got a small glimpse of a 5k race, and the runner’s high last a good week afterwards. I can still feel it now, and I want to do that again.
So my plan consisted of my VERY basic running schedule. And though that’s a good way to start, I also know I need to hold on to my muscle in this process. Especially if I want to avoid imbalance and injury. And so, I’m going to add another component to the mix.
1 – Mental
I will read through my goals/affirmations 2-3 times per day. Once when I wake up, once when it’s quiet in my house and it’s naptime, and once before I go to bed.
2 – Eating
I’m cleaning up my meal plan, and even though I love Clean Simple Eats, it’s just not giving me the sustained energy throughout the day. I’m going to cut out grains and legumes. Which of course includes all processed foods pretty much.
I know some of them have some really good nutrients in them, I’m looking for more energy and level blood sugar, so I’m hoping I can get it with that. Main focus is protein, lots of veggies, and healthy fats, with fruit as a sweet treat.
My other big issue is that diet soda! Ugh!!! I clearly have an addiction to it that i didn’t have this time last year.
Don’t get me wrong, I still get a gallon of water daily, but I drink 1-2 XL sodas a day. I think the caffeine in it might be causing me to have dry mouth or the feeling of always being thirsty. I don’t know if they’re correlated, but I feel like it is. I need a good detterrant!!
3 – Cardio
I’m working through a very basic beginner runner program. So basic that right now I’m running a certain number of steps instead of a time period. I’m also working on building a good base mileage of walking, but having COVID last month that has really slowed that down. First goal for that is walk or running a total of 20 miles per week.
4 – Strength Training
With my beginning running program, there’s several strength exercises that she’d like me to do with it. Mainly ones to strengthen core and hip and glute muscles. After looking at them, I have come up with a plan.
1- When I wake up I’m going to do a full body strength resistance set:
- foam rollsplit squats with Hammer Curls
- Sumo squats, racked high
- Assisted Pull-up
- Sun salutation
I think that covers Almost the whole body.
2- Do my Run/Walk program
3- Followed immediately by the exercises she recommends
- Seated rockers
- Toe taps
- Heel-toe walking
- High March
- Clam Shells
- Single-leg balance
- Lateral Walking
1-Daily walk, right now I’m just sticking to a mile since it’s supposed to be my easy day, but I’m hoping to build up.
2- Immediately after walking, conditioning exercises she recommends to prepare your body to run
- Toe Walks
- Heel Walks
- Toe Lifts
- Lateral Walking
- Flat back knee-ups
- Fire hydrants
- March in place
- Karate kid balance
I suspected that’s easily an hour each day.
Sunday is my complete rest day. no strength, exercises, walking. It’s also a mental and spiritual focus day. Rest and recharge.
I think that’s a good plan. Hopefully it doesn’t completely ware me out and I can get stronger and hold on to that precious muscle I have. Also, I hope I don’t get overwhelmed or put it aside. The only thing that would keep me from doing my walking or running is the weather. I have a 2 year old that goes with me in the stroller, and when it’s cold, we’re good. When it’s cold/windy or cold/parcipitating then I have issues. Because this is about mental training, I’m giving myself grace and know I don’t have to do 100% of my mileage. My goal is to do 80% of my mileage each week, and I think that’s very doable.
Week 3 goals
- I’m following week 3 of my run conditioning running program.
- I am getting in at least 80% of my mileage and making exercise a priority in my life.
- I am resistance training 3 days a week and focusing on total body moves.
- I am drinking no more than 1 can of soda a day.