It is Friday! Another really quick week has gone by. It has also been two weeks since we started our drive to NYC! Wow…time flies! Since time does seem to go really quick these days, I have been thinking about my off-season plans, also known as winter training. As of right now, I am not registered for any races at all. I know I have to get on Ottawa Race Weekend as the 10K is almost half full. If you are interested in the Ottawa Race Weekend half marathon, I would suggest getting registered ASAP as it is now 68% full. I might run a Resolution Run (Running Room event during New Years), but that would be “for fun” more than anything. Eventually, I will get registering, but I’m looking at different options for 2015. Who knows, I might also win the NYC Marathon lottery…..
For me, Off-Season is all about trying to stay in reasonable good-running shape during the winter months. I’ve mentioned a number of times that winter running is not really my thing. I actually don’t mind the cold (I did run a race in -20 conditions once), but it is the ice and dark that really makes running difficult. I also need to take advantage of not being on a training plan to really make sure that I continue with my strength workouts. If I don’t fix some of my running form errors, I will just develop injuries, not speed.
What does my Off Season plan look like?
I would like to run at least 2 times a week, but no more than 3 running workouts. In an ideal world, this would include a long run as one of those runs. During marathon training, I did notice how much easier it was to run “faster” in the 5K and half marathon when I was running weekly long runs. The plan is to keep running long runs – starting at 8K and probably maxing out at 14 or 16K. If I keep up with those distances, I could easily jump right into a half marathon in the spring/early summer. I haven’t fully closed the door on a half marathon during the first part of 2015, I just don’t want to be scrambling to get long runs in.
Unfortunately, during the winter months the path near my house is completely covered in snow and ice. I remember running a bunch of my long runs in the suburban streets in my neighbourhood. I do know of a few ways to get 5-8K done on side streets. I also might have access to a treadmill during the winter, which would make my life so much easier – especially if access to said treadmill is less than 5 minutes from my work. Hopefully what I’m working on is figured out soon!
Normally, I have access to the indoor track where my track team trains. Unfortunately they will not allow me into the track before 5pm on Thursdays. When I do resume track workouts, I need at least an hour of time in order for a proper warm-up and cool-down. My stress fracture was a result of speed workouts, so I am very cautious about track workouts. I am thinking about just buying a pass for the indoor track and going on Sunday nights when it is super quiet.
2) Strength Workouts
I have a few exercises that I really need to start doing on a weekly basis to help develop my hip and glute muscles. All of my running issues tend to lie in the butt – so I have to start working out that area. My core probably needs a bit of work as well, but I did notice the other day that side planks were much easier! I also need to work on my upper body. Hello, pushups!
Going with the possibility of a treadmill, I might also have access to weights too. I usually move into the gym during the winter. I used to have access to my indoor track’s gym, but as mentioned above – not so much anymore.
3) Cross training
One goal, not only for off-season, but for the rest of my training is to have more cross training. I am thinking about Yoga, cycling and maybe even swimming. This will help maintain fitness, especially when I’m not running as much. Hopefully, if I get into a groove with cross training, it will seem effortless to add cross training into my training schedule.
4) Eat More!
I noticed last night how much food it took to keep my tummy happy when I’m out and about on a track night. I had breakfast (donut and yoghurt), lunch (soup and pasta), and 2 dinners (grilled cheese and a pear with chocolate almond spread for one diner, pasta with ham and peas for 2nd), along with a slice of pie and popcorn during TV night. It is hard to get snacks in when I teach two periods in a row – but I think I need to create a snack drawer in my desk. I do so much better when I’m constantly eating. I have no clue how some people can do all these workouts and barely eat anything. I’m all “GIVE ME FOOD” 90% of the time….
So that is that – my plans for off-season. I’m trying to go with the post-marathon high and keep at it. Honestly, long runs that are under 16K don’t even seem to be long anymore. Therefore I am really excited for whatever half marathon I choose to run for 2015. I hope to see another fantastic PB!
Have a great weekend!