Tuesday, January 13, 2009

Cross-training

Sunday~
This was my cross training day. I did 15 minute intervals on 3 pieces of gym equipment- the step-mill, elliptical and treadmill. I also trained chest and back. The gym was super busy! Mostly the cardio equipment, I actually had the mini weight room all to myself for most of my workout. I did a yoga DVD with my daughter as well. To read more about that click HERE.
Monday~ I was all ready to start my Yoga for Runners class this morning, but it was canceled! There were not enough people signed up for it unfortunately. I am trying to find a different class that fits my schedule, as I know how important yoga is especially for runners.
At the gym I ran 3 miles in 28:45 and also trained legs. I stretched a little bit, but not enough I am sure. I taught 2 group exercise classes today as well. Both were mainly strength classes.
Tuesday~ Today was another cross training day for me. I taught Spin in the morning and will teach a cardio/strength and a weights/stability ball class later on.

The one thing about me is that when I train for races I really don't end up running all that much.
When I trained for the 25k and a marathon 3 years ago I only ran 2 times a week. I did one long run and one speed session. I was teaching 11 classes at that time and 4 being Spinning. My running was my crosstraining workout at that time! I did well in both races- I ran the 25k in 2:04 and some change and I ran a sub 4 hour (first one) marathon. Not too shabby if I do say so myself. So I am hoping that running 3 times and evey once in a while 4 times a week will be a good thing for me this time around. Fingers crossed!

FIT TIP:
Cross-training for better running
If your goal is not to tone the muscles running misses but rather to build endurance and improve running performance, consider the following list. Borrowed from Running Research, it lists the top 10 cross-training activities for sharpening your running:
Biking
Weight training
Soccer
Water running
Stair climbing
Cross-country skiing
Aerobic dance
Walking
Tennis, racquetball and squash
Swimming
Just be careful not to overdo it. Reduce your running to accommodate any new activities. Over training is over training, whether it's in one sport or a combination of them. Some of these activities may work muscle groups that you don't often use, or at least to a degree you're not used to. Ease into them gently and be sure to stretch beforehand. Just as you did when you first started running, be conservative and increase your effort gradually.

2 comments:

Heather said...

Interesting about how much you actually run! I did the same over the last couple races I did & managed to set best times for those! I'm only running 2-3 days a week for this season's training too but keeping up with crosstraining too!

Keeping my eyes on the prize...beer & wings! lol

FitCrazedMomma said...

It's crazy huh?!?!

I like how you think...but don't forget the Coldstone!!