Tuesday, May 31, 2011

I believe in cross training

Last year, I was a 5-6 day a week runner. My mileage was typically in the 50 mpw, and occasionally even bumped up to 60mpw during peak training for Rochester 2010. My cross training consisted of 1 1000 yard swim a week and some weight lifting. But, afterwards, ITBS came, and it seemed as if high mileage was not the way to go. So, when Sarah structured out my plan for Boston, she suggested going down to 4 days a week of running. The other 3 days meant cross training twice a day. I did not anticipate how much cross training would help. Ultimately, 3 tasks became a part of my routine: rowing, swimming, and the elliptical. The elliptical was a constant, and the rowing ultimately replaced the swimming after 6 weeks. Sarah said I would be surprised at how much stronger I would feel because of it. And, she was right. Somehow, I run better and stronger with 4 days a week, on 40 mpw than 60 mpw. 3:35:54 (2010) vs. 3:27:00 (2011).
And so I am continuing to follow the cross-training plan!
Biweekly roundup
Monday: 6000 meters rowing AM, 4 miles elliptical PM, weights
Tuesday: 9 miles with 3 miles of repeats
Wednesday: 3.4 mile AM run, PM "tri" 15 minutes rowing (3000 yards), 15 minutes spinning (3.4 miles), 15 minutes elliptical (2.2 miles)
Thursday: 7.5 mile run
Friday: Rowing
Saturday: 3.4 mile shakeout run
Sunday: 1.3 mi w/u, 5k (20:45), 5.5 mile cooldown

Monday: 4 miles on elliptical (32 minutes) and weights
Tuesday: 7.5 mile AM run, 3.4 PM run
Wednesday: 6000 meters rowing, 3 miles on spin cycle, weights, plyos
Thursday: 7.5 mile AM run, 3.4 PM run
Friday: 2000 yard swim, weights
Saturday: 5.5 mile AM run, 16.6 PM bike ride
Sunday: AM weights, 10.6 mile run

That's right, I am back in the water! It was long enough time away from the pool (3 months), and I went back in on Friday. It was not as hard as I thought to get back into it - and it was just as fun as I remembered. And then on Saturday, I asked my dad to go on a bike ride with me. He bikes regularly, and we biked on the Erie Canal. It was hard, and my butt hurt afterward, but it was good. I am not saying I am turning to a triathlete, but I will continue to train like one. And I'm not saying no to a triathlon in my future, just not yet.

I believe in cross training. Put away the running shoes for a day, pick up something new and just try (or tri) - your body will thank you!

1 comment:

  1. I loved having access to a good rower. I swear it made a HUGE difference in my racing. I keep dreamin of getting one for home, but $$$$...