Plea bargain, maybe?
Ok...maybe not life-changing...but it might give you ideas. Or motivation. You know, if you're looking for those sorts of things. And even if you're not. Plus, I write a lot about my races, but I don't comment much about the daily grind. That's the 99%, camps and protests if we don't credit it!
Also, if I get lazy again, I can look back at this and remember what I "used to be like" and most likely it'll kick my competitive drive into gear which will spur me back into activity.
All chain reaction and Mouse Trap like. (LOVED that game when I was a kid).
Random landscape picture:
So let's get going! First an overview of my weekly training schedule followed by my motivators.
The Kyoo Weekly Grind
Monday
1-1.5 hours full-body weights
3-5 mile "fun run"
My weight workouts are pretty intense. But I love lifting weights and I have a great group of buddies I lift with so I thoroughly enjoy these workouts. It's a full-body circuit that's usually divided into 3 20-minute segments repeating 3-5 different exercises. We do all sorts of lifts too. No two weeks are the same. But there are always variations of pushups, pullups, and lunges.
My Monday run is usually a jog on the trails by my condo and I have a new rule that I can't bring my iPod on this run. I'm usually recovering from a weekend long run or race so I use this run as active recovery and try to listen to my body and enjoy the run.
Tuesday
6-10 mile run
My Tuesday run is the "midweek long run". The mileage all depends on where I am in my training and how close my next race is. I try to throw longer "fartleks" into this run to work a bit on speed or just aim for negative splits (run 2nd half faster than the first) if I'm feeling really sore starting out.
Wednesday
3-6 mile hill repeats or speed work
45-minutes cycling (sometimes)
My Wednesday run is usually my most intense of the week. Either hard speed work or hard hill work, depending on which race I'm training for. Some weeks I'm on the treadmill, some I'm outside, it depends on how I'm feeling. (and maybe a little on the weather). If I'm training for a triathlon, I'll spend some time on my bike before the run as a sort of "brick" workout.
Thursday
1-1.5 hours full-body weights
45-minutes cross training
More weight circuits on Thursday and then cross-training in the evening to give my legs a break. I usually swim laps at a local pool. Sure love swimming!
Friday
4-10 mile race pace run
Friday runs tend to be my least favorite. I think it's a combination of it being Friday and a long pace run on the treadmill. I'm almost always on the treadmill on Friday. The "20-minute" and "5 more minutes" mind tricks are often employed. (see below). It's my mental fortitude and monotony training run! Ok, maybe it's not that bad but running as many as 10 miles at the same pace (and usually a hard pace at that), can be a struggle. But I know it helps my running so I won't quit them any time soon. I usually reward myself with chocolate milk after...and sometimes Pasha!
Saturday
Long run!
Oh how I love my Saturday long runs! Seriously. I try not to schedule things in the morning/early afternoon so I have plenty of time and don't feel rushed. These are the runs I run for. Just getting lost in the run and exploring and pushing limits. Not easy but so rewarding.
Sunday
Rest
A vital part of any exercise routine! And it's the Sabbath. I might use my foam roller a bit if I'm feeling particularly achy or go on a walk to loosen up but nothing else.
And that's that. It took a few months to get settled into this, but I've kept it up for the better part of 10 months now and it works for me. I will note the running schedule is patterned closely after Hal Higdon's schedules and a colleague of mine comes up with the weight workouts. So I won't take any credit for "inventing" this regime...just sharing what I do.
Second random landscape picture:
So what gets me up and going day in and day out? Glad you asked!
The Kyoo Motivators
1) I love running. I love the challenge. I love the thinking time. I love the way it makes me feel. Even on "bad" run days, I feel better after running than I did before. Trust based on past experience? Like any good relationship, this love developed over time and with lots of work. I think it's worth it.
"I'm in love, I'm in love and I don't care who knows it!"
- Buddy the Elf...you should know.
2) The 20-minute "mind trick". If I'm having a hard time getting muhself on the treadmill or out the door on a run, I use the 20-minute mind trick. I tell myself, "Kyoo, just get off your butt and jog (or on really, really unmotivated days, walk) for 20 minutes and then you can stop." 20 minutes sounds so much easier than 60 minutes or 10 miles or whatever I have planned! This usually gives me the activation energy necessary to get dressed and put my shoes on and start the darn workout. Which is most of the battle! Once I'm on the run, I'm almost always into it by 20 minutes and ready to keep going. If I'm not, I decide if it's because I need a day off or if it's just a bad day. If it's just a bad day (yes I do have those!), I keep telling myself "5 more minutes" as long as I can. Build that mental fortitude!
"Your body wants to tell you that you're weak. That's when you tell it that you're strong."
- some drill sergeant on a TV show
3) Muh-u-sic! I have a constantly "evolving" workout playlist with all my "favorite jams". They range from country to classical to pop to reggae to film score and beyond. Whatever is striking my liking at the time. And I only let myself listen to this playlist when I'm working out! It's a type of reward that gets me all sorts of eager to run. Nothing like getting lost in your favorite tunes while on a run!
"One good thing about music, when it hits you, you feel no pain."
- credit to the Bob Marley for that one...
"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
- William Faulkner
5) Mirror time. Call me narcissistic or vain or whatever you will but it works. I'm not talking about hours in front of the mirror, but I step in front of it to "face myself" every once in a while. When I don't like what I see, I want to fix it. When I like what I see I'm like, "Yeah! Lookin' good! *arm flex* This is totally worth it!". I don't run solely to look better in jeans, but I'm not discrediting it as a motivator. Also, gotta use a full-length one...don't cheat.
"Pain is weakness leaving the body."
- ??
6) Races. Having a race on the calendar that I'm excited about and training for is huge. It gives me focus and keeps my running interesting. I try to pick a variety of races, some I've done before and some new, to keep me busy. About one a month. It's a good way to track progress too. Personal bests! I'm a hamburger.
"I still bother with runners I call hamburgers. They're never going to run any record times, but they can always fulfill their own potential."
- Bill Bowerman
Third random landscape picture:
Wow, if you've made it this far....gold star! Are you just dying to exercise now?? I am. But I have a race this Saturday so I'm resting up.
Go run for me!
Have a great day :-)
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