Right now, we are trying to do most all of our tempo runs outside and all of our speed work workouts inside: the tempo runs are challenging but we are able to push ourselves to stay on pace outdoors - I'm not sure how successful we would be at attempting to hold a 9:18-9:00 pace outside without a Garmin/GPS/track to help us know how on target we are.
Anyway, today's post is about CROSS TRAINING! Woot! For most of the past year, my cross training has been spotty at best. I might say I'll go to spin class regularly (because spin class is my first true love in exercise), but in the spring 2011 semester I probably went a total of 3 times max. I talk big game about wanting to get stronger and lift weights, but until recently, my strength training record was worse than my spin class attendance!
After the half, I decided to get serious about cross-training, both with non-running forms of cardio and with strength training. For strength, we are going to the gym weight room Monday, Wednesday, and Friday mornings. I did a looot of research, looking at programs from Women's Health, one of my favorite bloggers the Fitnessista, and other random websites, and combined things I liked to create my own routines. I have various workouts for legs (e.g. squats, lunches, calf raises, etc.), my core (crunches, planks, etc.), and arms (tricep dips, hammer curls, chest press, etc.). I'm only really on week three right now, so its definitely still a work in progress!
I also wanted to do some non-running cardio. I really like the Wednesday evening spin teacher at my school's gym, so I decided to commit to going every Wednesday evening to her class. Two weeks ago was amazing and INTENSE, perhaps the most intense class I've gone to ever! She's awesome. I also found a friend or two to go with me to help keep up my motivation.
My last cardio add-on is to do Jillian Michael's Banish Fat Boost Metabolism once per week, probably on Fridays. I did the video for the first time in a while two weeks ago, and I really liked it! When I first got it about 2 years ago, it was nearly impossible for me to get through. So, I was really excited that I didn't need to pause the DVD in order to make it through. I definitely worked up a sweat and felt like I got a good workout, but it isn't impossible anymore. There are a few moves that I dislike - they don't feel hard, so much as awkward/uncomfortable, so when they come up I either modify them or do jumping jacks / jog in place instead. Anyway, this is a nice way to get in some cardio without going to the gym, and my goal is to do it every Friday.
So, if you've been paying attention, you'll see that my workout schedule each week is:
- Mondays: 2 mile run + strength
- Tuesdays: 3-5 mile run
- Wednesdays: strength + spin class
- Thursdays: speedwork
- Fridays: strength + Jillian's cardio DVD
- Saturdays: long run
- Sundays: REST!