Workout: Preparing For Hibernation

I love everything to do with the holidays. Cookies, candies, bread, you get the idea. So while it may be the easy way out to gain a couple pounds, put on a layer of fat, and wait the winter out… I’ve decided to make an effort this year to continue to go to the gym, do cardio, and lift… Coming out a better, more fit person in the spring.

I have a goal in the waaaaaaaay back of my mind to run a 10k. So I’ve been training to run longer distances, and slowly increasing my pace. I figure I have all winter to work towards it, so there’s no excuse.

The first part of my workout always involves a run. Currently I am following a “plan” that may or may not be successful, but so far I find it to be one that I can increase my pace on, as well as my running distance. The plan (see below) is set up as a run/walk, so you run for minutes vs. distance, which is perfect for increasing speed because I end up going further, but the same amount of time. Each “stage” lasts 3 days, so I increase my speed each day (i.e.- 6.2 day 1, 6.3 day 2, 6.4 day 4). Then the next week I start day 1 at 6.2 again.

Here’s the plan (from Victory Fitness)

I started on days 14-17 because that was my baseline, but the link will bring you to the full plan.

Day 14-17:

Walk 3 minutes: Run 6 minutes

Walk 3 minutes: Run 4 minutes

Walk 2 minutes: Run 3 minutes

Walk 2 minutes: Run 3 minutes

Walk 1 minutes: Run 1 minutes

Walk 2 minutes

Day 18-21:

Walk 3 minutes: Run 8 minutes

Walk 3 minutes: Run 6 minutes

Walk 3 minutes: Sprint 15 seconds

Walk 2 minutes: Sprint 15 seconds

Walk 2 minutes: Sprint 10 seconds

Walk 2 minutes

Day 22-24:

Walk 2 minutes: Run 10 minutes

Walk 2 minutes: Run 8 minutes

Walk 1 minutes: Run 2 minutes

Walk 1 minutes: Run 1 minutes

Walk 2 minutes

Day 25-26:

Walk 1 minutes: Run 16 minutes

Walk 2 minutes: Run 10 minutes

Walk to cool down

Day 27-28:

Walk 1 minutes: Run 20 minutes

Walk 2 minutes: Sprint 15 seconds

Walk 1 minutes: Sprint 15 seconds

Walk 1 minutes: Run 3 minutes

You can see the pattern the plan takes. It seems like there are doable jumps between weeks, even if they seem daunting before you try. I’ll let you guys know how it goes as I progress.

Then, after my run/cooldown I go lift. Currently I am working out at Planet Fitness, so if you’re familiar with the gym, you know the equipment I have access to. Depending on the day I will either focus on a muscle group, or do a full body lift. I also go with a friend who does legs a lot. I like to use some machines and some free weights.

Here are my favorite lifting exercises:

Leg press/squat:

Dead lifts:

Chest press:

Row:

Assisted pull-ups:

Lat pull-down:
Dumbbell flys:
Biceps curl:
Triceps kick-back:

Triceps dips:
Most of these exercises you can find out the proper way to do from the machine. But for the most part with free weights, keep your elbows close to your body (biceps and triceps), and use a weight that you can do 8-12 reps with. When I can do more than 12 reps with a weight, I increase. I have yet to get “huge” and “bulky” so I’m not scared to lift too heavy. I do shy away from doing too much weight with my inner thighs/hamstrings, only because those muscles seem to grow quickly on me, and then it hinders my running.

And most importantly, STRETCH.

Don’t forget to stretch any muscle that you worked that day. Foam rolling is awesome. 
Also, drink plenty of water, no matter what you’re doing. And if you do anything with strength make sure you increase your protein intake. Whether you eat some peanut butter, or drink a protein shake, get a little extra in right after your workout to refuel your muscles and help them rebuild.

Advertisements

4 thoughts on “Workout: Preparing For Hibernation

  1. I’m toying with the idea of doing a Tough Mudder in June, so I reallyyy need to start running again! I’m having issues bringing myself to start, but sigh. Just gonna have to talk myself into it!

    Hooray for squats and deadlifts! :]

    Like

  2. Oh, it makes me sad to see these exercises I can’t do because of my scoliosis. You girls go conquer the world one lunge or squat a time. I’ll be here doing my swimming and yoga. 🙂

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s