Over the period I’ve been running my training has consisted of running, running and more running. That’s meant between 2 and 6 days a week of, you guessed it, running.
Having read article after article that running too often is bad and a sure-fire way to get injured and that cross training was a good way of reducing this risk, it’s taken a couple of years for me to actually start doing so and commit to it.
I’ve therefore set myself the target of 3 days running per week plus a couple of days of cross training.
The runs will be:
– tempo run
– track repeats
– long run
and the week’s plan should look something like:
M: Long run
T: Rest day/cross train
W: Cross train
T: Track repeats
F: Cross train
S: Tempo run (aka parkrun)
S: Rest day
The cross training will consist of upper and lower body strength training (as well as core strength and stability) as well as some additional cardio work such as using an indoor rower and spinning classes.
This all starts on Tuesday 8th but I wanted to record some vital stats first. These include:
Waist: 41 inches (scary)
Hip: 42 inches
Time held in plank position: 42 seconds
Max weight lifted in squat position: 80kg
[Others to follow]
On Tuesday morning, I’ll re-record waist and hip measurement as well as weight, BMI and body fat % and track these for 6 weeks.
That 6 week plan will include 2 weeks when I’m on holiday!! Fortunately, there’s a gym to keep me fit while I’m away and hopefully food buffets won’t be too much of a temptation.
In other news..
I’ve dramatically cut down on my caffeine intake. I must have been drinking 10+ mugs a day and with each mug containing about 100mg of caffeine (http://www.britishcoffeeassociation.org/health/how-much-caffeine-is-in-your-cup), that’s about 1000mg of caffeine a day. Well over the recommended safe limit of 400mg. I’m using a caffeine tracker app on my iPhone but for the last 4 days I’ve had a grand total of 10 mugs of caffeinated coffee and no other caffeinated drinks. As soon as we run out of ‘normal’ coffee, I’ll start drinking decaffeinated coffee.
That should hopefully make a big difference mainly to my insomnia!!
I’ve also been tracking my sleep with a Motion-X app. More on that in a later post.
Next comes water intake. I need to drink at least 2.8 litres of water per day. I probably drink half of that at moment. I’ve installed another app to help encourage me to drink more regularly.