Starting the Week Strong

I did NOT want to work out or run today. I don't even really want to write this blog either. But here we are. Workout and run complete and now I'm sitting in the dark trying to get this done before I fall asleep.

Structuring a fitness routine when training for a marathon and wanting to strength train is kind of difficult. I feel like sometimes it looks so easy online, but it requires a lot of discipline and energy. The running programs I've done always have 5 runs a week. When I first got into training for races, I would do all of them. But one, I was a brand-new runner who kind of needed the extra runs and two, I wasn't lifting/working out. It was a little easier then.

I've gone through a lot of fitness routine phases. I didn't do any type of working out for the first year of college. Then, COVID hit and I had a lot of time on my hands, so I started using Nike Training Club to do some outdoor dumbbell workouts. At this point I was also trying to run my fastest mile, which I'll talk about eventually because it's not the point of this post. I then got into Orange Theory for a couple years. I really enjoyed those classes because I got cardio and strength training in without having to think about it. However, I was getting too many migraines, and it just wasn't sustainable for me. Finally, I got into running. Like I said, I would run 5 days a week so that I could follow the plan exactly. I took a break from running from ~May 2024 - October as this was when I started getting into actually going to the gym. Basically, since May 2024, I've gone to the gym consistently. I wanted to focus on building muscle, so I took a step back from running. I started off lifting every day and then got my head on straight and realized that was unnecessary, so I pulled back to 4 days. Since late last year, this has been my schedule.

Now, I'm training again for the Marathon and have had lots of debates on how to structure my weekly workouts. I've finally come to my decision on the best way for me to balance running and lifting and that's what I want to discuss in this post. Running 5 days a week just isn't in the cards for me anymore. If you're only focusing on running, it may be a good idea. But, if you're trying to balance lifting, running 5 days a week is going to be a tough battle.

The reason a running plan has 5 runs instead of 7 is because it is important for you to have recovery days. They are absolutely vital for your body to recover (duh) but also for your mind. While I do enjoy running more than the average person, I do feel quite joy when I know I don't have to get a run done today. Now, if you're running and lifting, you almost NEED to reduce your running days. For me, this means I'm running 3 days, MAYBE 4 max, a week.

Here's my current structure:

• Monday: Recovery Run + Lift

• Tuesday: Recovery Run + Lift

• Wednesday: Absolutely nothing (but technically getting 10K steps)

• Thursday: Lift

• Friday: Absolutely nothing

• Saturday: Long Run

• Sunday: Long Walk :)

The logic behind this structure is 1) I get to strength train and run 3 times in a week, 2) I double up earlier in the week when I have more energy, 3) by doubling up earlier in the week I can accommodate changes if I end up having plans later in the week and 4) I get multiple days where I get to fully recover.

For me, this is a perfect schedule. I move things around when needed like if I am in the mood to run on Thursday then I'll do that instead and switch my lift to Friday. If weather is really nice Friday or I'm just really energized, I can get my long run in after work and free up my Saturday. Worst case scenario, I can move my long run to Sunday if the week has gotten away from me. By structuring it this way, I give myself the most chances to actually get everything done. Plus, giving myself multiple free days allows me to not feel consumed my fitness.

Today, I had to force myself to abide by my own schedule. I wasn't in the mood for any of it for a number of reasons. I got home from work an hour later than expected. I have put my legs through living hell for the past few days with the long run Saturday, the 27K steps I somehow managed to achieve yesterday, the heels I keep insisting on wearing to work, and deciding to hit legs prior to a run last week. I also just love my time before bed where I get to watch TV, and I worried that I wouldn't have enough time for a show (which I didn't because I'm now writing this blog). However, for me, if I miss a Monday workout I generally throw off my week pretty significantly. Especially if I miss both a lift and run.

So, I got my lazy-self upstairs and got them both done. I opted for upper body instead of lower body today because it just seemed necessary. My workout was short and sweet but still effective. I then did a 30-minute recovery run with Coach Bennett. It was probably a good run to do today because it was all about celebrating successes which I think I needed. I started off the run at a 5.5 which is approximately 10:54 pace and then increased it until I hit 10:20. I didn't try to push myself I just listened to Coach and cruised. It was a solid run. Coach asked, "What feeling do you like to have after you finish a run" and the answer I thought of was "progress" which doesn't seem like it makes sense when I write it out, but I promise it did at the time. The thought behind it was I love when I finish a run and realize it was easy, or that I ran faster than I thought I was, or I covered more distance than expected. Today was just one of those days where I ran without thinking and just could tell how much progress I've made over the course of training. It didn't feel long - I wasn't counting down the minutes and miles and I wasn't thinking about my breathing or my legs or my stride - I was just running, and it felt good.

Run #22: Monday, August 4th: 30-Minute Recovery Run 2.86 Miles 10:34 Pace