I know I mentioned before that I had some Achilles Tendon troubles before but thank goodness that I caught it early and rested. Everything went back to normal after about 1-1.5 weeks! After that I've just been doing easy jogs of about 25-30 minutes. Now it's time to do some formal training.
I have now added in some long runs and some speedwork. I have successfully done a 13km run in my "Barefoot slippers" which are kind of like Vibrams. Woaa... I guess this whole barefoot transition is working out. I was sore after the run, but only for a day or two. Perfect :)
In terms of speedwork I'll be alternating between tempo runs and interval training. I did some intervals yesterday which consisted of a 5 minute warm up (6.4mph) and alternating 5x1 minutes of 8.5mph and 5mph. On my sixth sprint, I actually did 9mph :P Then it was a 5 minute cooldown (6.4mph) followed by stretching. In total this was a 22 minute workout. Nice, quick, and painful ;) It's really quite amazing that a year ago my sprints would only be 8mph. Yay for improvement! For tempo runs, I'm aiming to start of with a 26 min 5k and get it down to 24.5-25 min 5k. I'll see how things go. Theoretically I should be doing 10k tempo runs but I'll be conserving my strength for school related things in the next few weeks. Maybe I'm just scared :S
So la voila! Here's my proposed training schedule below. It's basically 4 days of running- 1 long run, 1 speedwork (intervals or tempo) run, and 2 recovery runs. There're also 2-3 days of Hot Yoga. The schedule is specifically designed to accommodate my extra curriculars along with school work.
PS: For next week, I'll be putting together a report on my barefoot transition experiences so far.
Any suggestions with regards to the training schedule?
That looks like a great plan, especially with your already busy schedule. And that's awesome that the barefoot style running is working out so well! I stopped the process at 3mm differential, and minimally cushioned shoes. I'm sure you will save yourself from many injuries!
ReplyDeleteMy calves are definitely more sore during the actual run, but it'll probably get better with time. Hopefully as you say it will be all worth it :D
DeleteThe hot yoga is going to be wonderful between all that running. It works so well to loosen up tight muscles and encourage faster recovery. Great plan!
ReplyDeleteSweet :) I'm excited to see how hot yoga comes into play this training season. I just hope it won't be too much doing some form of a workout everyday
DeleteYou are busy!:)
ReplyDeleteIt's actually nice because my school extra curricular activities are ending now and are simply being replaced by running :P
Deletewow--what a routine. I look upto you Nadiya. I know I may have a 'walker' in me but no runner in me for sure!
ReplyDeleteAww thanx, Z. Don't worry it just takes time :) First you start off as a walker, then you alternate walking/ running, and then you start running. Just takes time :D
DeleteSo interested to hear about your barefoot running! I've never tried it! Looks like a great plan!
ReplyDeleteYeah, I've started the whole barefoot running transition back in November. The best advice regarding it is just do things slowly and go easy on your body. :D
DeleteOoo, that's SOON! I know nothing about running, but you sound super-organized and prepared to me!
ReplyDeleteThanx :D Hopefully I'll stick to the plan ;) Today was a great start :P
DeleteI see a lot of hot yoga on that schedule. Hmmmm...I'm thinking I might have to give it a try. It sounds right up my alley.
ReplyDeleteI'm going to see how I feel about doing so much hot yoga. People have been telling me that it will help out with running but I'm scared it will be too much, especially with all the school work pilling on :S
DeleteDo give it a try if you'd like :) It's much more challenging then it sounds :P
I love how you put "SLEEP!" on your schedule! I totally should, too.
ReplyDeleteI think your plan looks great! Especially the way you taper off towards the end. You're gonna do so well!
Thanx Alex :)
DeleteYeah, I figured I'll need some sleep because it will be the end of the semester and I already feel tired. Just 3 more weeks!