A blog about my life, fitness and fun! (...and maybe a few cat pictures...)

A blog about my life, fitness and fun! (...and maybe a few cat pictures...)

Thursday, July 23, 2015

New Workout Plan!

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Well, not today. But soon. Very soon. This week. I think.

I am EMBRACING the new diagnosis that gives me knees that are perfectly fine. Part of doing that means gradually easing myself back into my old fitness routine which includes many things I have not done in awhile... like HIIT, jumping, speed work, hills, and lifting lower body. 

It also means I must participate in these activities CONFIDENTLY. This doesn't mean the pain and weakness in my knee is just going to disappear. (The lunges I did yesterday reminded me of that.) What it does mean is that for now I just have to deal with it and do what I can. I am still researching pain and trying to wrap my head around how there can be nothing wrong with my knee yet I still feel pain and weakness. But that is another post for another day!

Today, I want to share with you my new workout plan I want to try to stick to. (Ha, I sound really committed, don't I?) In the summer, I love to fly by the seat of my pants and do whatever I feel like. But I know I need a routine, especially if I am incorporating things I haven't done in awhile. I need a PLAN and a SCHEDULE!

Luckily, I am a teacher and I LOVE PLANS AND SCHEDULES!!!!!

This is what I came up with. Yes, I know "weeks" don't have 8 days but mine does!


Easy Run
Back/Legs
Chest
Speed work or hills
Easy Run
Back/Legs
Chest
"Long Run"

A few things...


  • "Long Run" is in quotations because right now my long runs are not going to be long! My first long run I plan to do will be 6 miles. I would like to work up to 10 mile long runs within the next six weeks or so. Babyyyy steps!


  • I don't have a complete rest day scheduled. When I need one I will just slip it in when I want to and then continue with whatever comes next. So the rest day won't take the place of a workout, it will just push it off until the next day.


  • Even though I do want to stick with this schedule for now, that doesn't mean I won't be flexible with it. I mean, if a friend calls me up and invites me on a trail run on chest day, well I am just going to have to switch something around because I want to enjoy LIFE!


Do you ever make your weeks longer than seven days?
What do you think I should do for my first speed workout?

9 comments:

  1. Looks great to me! I always make my workout weeks 7 days and always take one complete rest day where I basically do nothing.I am so excited to see how things progress for you! You are in great shape so I am confident your long run will be back to where you want it very soon.

    Just curious, now that you know the knee is OK do you feel like your pain is actually less? Or do you just put up with it knowing it's nothing to worry about? How's the hip? You haven't said anything about it so thinking it finally decided to resolve itself.

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    1. I know you have designed a great schedule that works for you, Susan. You are like the epitome of balance and variety! I want to be like you, but in my own way. :)

      So for the knee- my knee feels great DURING a run. There is nothing during the run that is knee related that makes me cut short or slow down. This is great. My knee feels best on running days.

      On the day I lifted lower body last week (leg ext. machine, hamstring curl machine, kb swings) I felt an "awareness" in my knee for the rest of the day. It definitely didn't feel as good as running does, but it was not throbbing and it did not feel SUPER weak like it used to when I lifted lower body... though keep in mind I only did 3 sets of 3 exercises with minimal weight.

      Yesterday I did lunges. NOT GOOD FOR ME. My knee instantly felt weak and continued to feel weak and weird the entire rest of the day. :( No more lunges for me!

      Today I am running, which means my knee should feel good. :)

      Hip has finally, finally, finally resolved itself (knock on wood!). For so long it was just a minor thing in the background. But for the past week it damn disappeared!!!!! :)

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    2. Thank you, Meg! I really appreciate that. It has taken me a very long to time find balance in my life so you saying that really means a lot to me.

      I am so glad everything is coming around for you! That is just awesome and I really look forward to watching where your training takes you!

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  2. Aren't you so glad to be able to get at it again? Just ease into it. Lots of strength work to protect those knees! Lunges, squats, deadlifts. Clamshells and supermans.

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    1. Unfortunately lunges really bother my knees. I tried some backward lunges yesterday (just body weight) and my knees felt so weak. Luckily squats and kb swings feel pretty good as long as I don't go too crazy. Oh my word super mans feel so awkward! What am I doing wrong with those?

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  3. I like your idea of following an 8 day cycle and just moving things to the next day as needed! Sometimes I wish I had more than 7 days in a week so this is the perfect solution:)

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    1. Thanks! Yeah for me, since I like to lift a lot, (AND I don't lift on running days), it is impossible to fit 4 lifting days into a week and still build up my running. I know I don't need 4 lifting days... 3 would be fine, but I really like to lift too so just adding days is the best of both worlds. No, when the school year starts and IF my long runs get up to 10 miles +, I am going to have to do some alterations because long run day can't land on a work day. There's no way I'm banging out 10+ miles before work!

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  4. Your first speed work :) Aren't you excited?! I enjoyed doing strides before it got hot, it was enough to make me feel like a superhero for a second, but not long enough to make me sore lol
    I actually wrote myself a little routine and tried it at the gym. It was nice. I am doing okay with the squats with almost no weight (LOL) baby steps...
    I feel like 6 miles is far these days! I am dying to get back to 9 or 10 miles too.

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    1. I am thinking strides would be the best way to ease back into speed work! My first speed session is DEFINITELY not going to be an all out effort. But yes I am really looking forward to it and think I will go to an actual TRACK to get it done. :)

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