#MotivateMe/ #STWM/ Fitness/ Running/ Strength Training

Getting Back on Track and a Marathon Training Plan

Hey guys! I’m back from my disappearing act. My offline life over the past two weeks has kept me pretty busy. There was Brooke’s 8th birthday party and pool party at our place, my 40th birthday, Sierra’s softball tournament, Brooke’s double root canal surgery (the result of a missed softball catch), quite a few softball practices and Amber’s soccer games and a weekend camping trip with my girls.

 

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Gimme all the cake!

Whew! I am exhausted! I am also feeling the effects of eating far too many S’mores, chips and cake while camping this weekend 😀

After two weeks six months of poor eating decisions I am ready to get myself back on track, though I am struggling to figure out what back on track means for me now. Over the past year I have been very focused on building my up my endurance. In October I ran the ScotiaBank Toronto Waterfront Marathon, in the Spring I ran Around the Bay (a 30K road race), I then set a new PR in the Half Marathon (Mississauga Half Marathon), and two weeks ago I finished Ironman 70.3 Muskoka. While I love endurance races, I am feeling burnt out and ready to tackle shorter more intense workouts and races. The long training sessions are honestly no longer fun and I’m looking for something different fitness wise to strive towards. As well, all of the endurance training has wreaked havoc on my appetite and self-control. Ugh!! According to my Fitbit Aria Wi-Fi Smart Scale over the past year I have slowly put on about 8lbs and 3% bodyfat. While my clothes are still mostly fitting me they are getting tighter.

Because I would really like to work on changing my body composition to be leaner and stronger, yesterday I headed over to GoodLife Fitness for a quick strength session. I did 2 sets each of the following exercises:

  • goblet squats,
  • lunges with overhead press,
  • lunge jumps,
  • bicep curls,
  • bent over rows,
  • tricep extensions and
  • shoulder presses.

It was a pretty basic workout but it kicked my butt and I’m honestly more sore from that than I was after IM 70.3 Muskoka! I am so not used to lifting weights anymore which I really need to change if I’m going to make any composition changes. Because I’m already committed to running the ScotiaBank Toronto Waterfront Marathon again I’m starting a 12 week crash marathon training plan that will build on my current endurance with a heavy focus on more intense running sessions: speedwork, hills and running specific strength training.

My weekly marathon training will look like this:

Mondays: Full body strength work out (similar to the camping workout I shared last week)
Tuesdays: Speed work (Yasso 800’s, 1 mile repeats, ladder workouts etc)
Wednesdays: Easy recovery run + BodyPump at GoodLife Fitness
Thursdays: Hill repeats (progressing to more repeats & to a steeper hill) + Spinning at GoodLife Fitness
Fridays: Yoga
Saturdays: Long run (starting at 18k progressing weekly to 34k)
Sundays: REST

To combat my lack of eating control I’ve decided to reward myself with….. STICKERS!!! I printed out a monthly calendar from outlook that I have sitting on my desk at work to motivate me.

Healthy eating motivation - reward yourself for making good choices with stickers.

I also have been researching WHY I lack eating control and found some pretty cool articles on sport nutrition which pretty much say I’m not fuelling properly before, during or after a workout session which is causing my body to think it’s starving and making me want to eat ALL.THE. CARBS! While carbs are good, eating entire bags of marshmallows, doritos and skinny pop popcorn etc is not. I’ll share more about my eating plan once I figure that out…

Anyways, that’s about all that’s going on with me these days, what’s new with you? How’s your summer been so far? What fall races are you training for?

This post is being written as part of the GoodLife Fitness Blogger Ambassador Program.

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  • Ange @ Cowgirl Runs
    July 22, 2015 at 12:19 pm

    I LOVE the idea of stickers – that’s awesome!!
    I’ve been tracking my food this past week because I think I’m eating well, but the scale isn’t budging! After a few days, I’m pretty sure I’m not eating enough. That’s just a big hurdle for me to get my mind around.

  • Jen @ Pretty Little Grub
    July 22, 2015 at 12:49 pm

    I love the sticker idea for motivation. A visual often really helps me with staying on track and keeping myself accountable too.

  • Axel (from Iron Rogue)
    July 22, 2015 at 4:43 pm

    Ugh. My training plan transitioned from 2 strength workouts a week to 1 a week, and when things got tight schedule-wise, it was the first workout to get sacrificed. Yesterday was my first day lifting in about 3 weeks, and it was not pretty. Long story short, I feel your pain!

  • Cathy
    July 23, 2015 at 1:10 pm

    Wow, what a whirlwind year it’s been for you! And now a marathon to train for. That said, it probably pales in comparison to the training for the Ironman!

    • Janice
      July 23, 2015 at 3:32 pm

      Lol – it probably should pale, but I definitely didn’t put the amount of training in that I should have for a 70.3. While I finished, I definitely didn’t perform as well as I wanted (hence the delay in sharing my recap). Oh well – lesson learned 🙂

  • Corrina
    July 24, 2015 at 5:03 am

    I haven’t read your blog in FOREVER! **hi** I have recently changed up my pre/post fueling and it makes a world of difference. I focus on protein and carbs before and after hard workouts and it has helped so much in not having major runger later on. 1-2hrs after my post-workout meal/snack I usually eat another meal with plenty of healthy fat. Would love to know more of what you found!

  • Launna
    July 25, 2015 at 10:07 pm

    I find the more I am walking, the more I have been eating… this has been a bit eye opening to me… Part of me thought all I need to do is exercise more and then get the food under control… instead I need to look at the food I am eating and eat better before I go out and exercise…

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