After doing my first No More Trouble Zones workout last night, I woke up today feeling sore on every inch of my body. Mostly, I felt it in my triceps, biceps, abs, and back of my thighs.
Many people commented that they found it â€œscaryâ€ that I thought NMTZ was so hard. I know I do a lot of cardio, but my strength training is non-existent. I could probably hop on a bike right now and bang out 60 miles, but ask me to do 40 minutes with Jillian Michaels, and Iâ€™m practically in tears. Iâ€™m a strength training newbie! :) Would you believe me if I said I was more sore today than I was the day following my 100-mile bike race?
However, the show must go on! I had an important goal this morning: complete a 3.0-mile â€œcountdownâ€ run, which is when I progressively get faster. Since Iâ€™m creating my own training plan for the Speedy 5K/NMTZ Challenge, I needed to figure out if Iâ€™ll be able to do speedwork the day after NMTZ.
It was sure hot outside!
I worked really hard during the 3.0 miles, pushing myself to go faster and faster despite my sore legs. My arms hurt just holding up my water bottle!
- Distance: 3.0 miles
- Duration: 27:44
- Mile 1: 9:44
- Mile 2: 9:20
- Mile 3: 8:42
I wanted to collapse in the grass at the end!
Verdict? Doing back-to-back NMTZ and speedwork will NOT work, especially during the first few weeks of the program.
When creating my own training plan, hereâ€™s what I always consider:
- â€œOfficialâ€ training plans. I love Hal Hidgon the most.
- My past experiences. When I created my marathon training plan, many people said I â€œcouldnâ€™tâ€ run a marathon only running four days a week. I knew that running five days would be too much and that it would be fine based on my own athletic history.
- My schedule. My number one mantra is DONâ€™T SET YOURSELF UP TO FAIL. If youâ€™re super busy at work, donâ€™t create a schedule that has you doing 2-hour workouts during the week.
- My susceptibility to injury. As itâ€™s fairly well-documented on the blog, I am the self-proclaimed â€œQueen of Injuries,â€ and I rule over a little kingdom called â€œShitty Knees.â€ I strive to eliminate â€œjunk milesâ€ from my training plans and be smart about when I do speedwork.
- What Iâ€™ll find FUN. Training plans should be enjoyable! I try to schedule in other races or activities to mix it up.
- When Iâ€™ll need a â€œstepback week.â€ I build it one stepback week per month where my mileage and activity levels drop down. This gives my body â€“ and mind â€“ a break from constantly increasing activity.
Iâ€™m thinking Iâ€™m going to do 3 days of NMTZ a week, as well as 3 days of running. However, I wonâ€™t be able to 6 days of workouts because, as mentioned above, doing back-to-back days of NMTZ and runs will set me up for injury, exhaustion, and burnout. So, Iâ€™m considering a plan that will have me pull two 2-days with speedwork and then NMTZ, one day of NMTZ, and one day of running. Iâ€™ll probably cross train on the fifth day, and use the other two days as active rest.
Stay tuned for the official plan on MONDAY!
Before my run, I had 1/2 a banana and a coffee:
And afterwards, I filled up on some vegetarian protein in the form of organic Greek yogurt from Stonyfield Farm:
I had: 1/2 a cup of Greek yogurt, 1/2 a cup of raw oatmeal, 1 tablespoon flax, cinnamon, 1 banana, and blueberries.
Guess who Iâ€™m picking up from the airport in a few hours?
(Hey, whoâ€™s that cute baby?!)
What do you consider when developing a training plan?