I am four workouts into Operation Sub 1:50 and the running part is going pretty well. Next step is getting the strength training figured out.
I found a great workout that is focused on core on Runner’s World. It only takes about 15 minutes to do two sets of the circuit and you only need to do it three times a week. For someone who really hates core work, this seems manageable and it’s not strictly doing crunches.
For the rest of my body, well, that wasn’t quite as easy. I did some research and also took some good exercises that I have been given from past experiences with trainers, physiotherapists and doctors.
Upper Body: on easy run days
- Push ups
- assisted chin ups
- tricep extensions
- shoulder raises
Lower Body: on hard run days (NOTE: did this last night after speed work–holy heck am I feeling it today)
- med ball one legged dead lifts
- calf raises
- hip ad/abductors
I will aim for higher weights and lower reps for my upper body weights and lighter weights with higher reps (12-15) with about 30-45 seconds rest for my lower body work. In about a month, I will move on to doing Phase 2, which heavier weights and lower reps for my lower body and a change in exercises for my upper body. Phase 3 will be plyometrics, but I haven’t put that together just yet.
I will also do my two recommended preventative physio exercises – a clam shell for my hips and 5 minutes of continuous mini squats against a physio ball and wall. These were recommended to help keep runners knee and ITB problems at bay and I do these anywhere between 3-5 times per week.
What do you all think? Good? Bad? Other? Anything I am missing that I should be including?