The Rip and Rebuild

For the past 6 months I've found myself in a bit of a running slump. My 5K times have plateaued, my fitness level and weight have stagnated. What's even worse my passion for running has slightly dropped *GASP*!! I'm not ready for that yet. I still have some goals I want to reach. Yes, it's time. I need change.

As a runner you tend to have this misconception that you are physically fit. While that's mostly true, your cardiovascular system is definitely above par, but your muscular fitness tends to be sub par. Ask a physical therapist and they will tell you how delusional runners are to muscular fitness. Look up running injuries and about 95% of them are caused by weak muscles usually in the legs, hip, butt or core. Therefore it makes sense to look at other aspects of fitness outside of running and the importance of actual strength training.

Which brings me to my new plan: The Rip and Rebuild

What is rip and rebuild? It's starting from scratch. Granted I'm starting a number steps above where I started back in 2009, but I'm going to consider where I am right now as the starting point and I'm going to build from here. So what's that look like? How do you go from 30 miles a week back to ground zero? Looking in my rear view mirror I can see that my running was weak. I could put mileage in, but it took a lot out of me. I wasn't able to put in multiple workouts daily or even on consecutive days without needing rest in between. I thought over time I would have improved, but after several months it was obvious this was not going to happen without some sort of change. Injury was starting to creep in. I think I caught it just in time. I noticed some hip and knee pain that was new and lingering before, during and after my runs. A true sign that a change was needed or unwanted change would happen on it's own. Better to be proactive!

Here's the plan I put together and it's still a work in progress, but I like where I'm at right now. About a month ago I borrowed the Insanity Interval training series from my friend and personal trainer. After seeing the commercials, reading testimonies and talking to people that had completed the 2 month session I decided this was a great place to start. The training would maintain, if not improve, my cardiovascular system. In addition it would help me build actual strength and stamina in my muscles. The icing on the cake is the plyometric training. It will help me maintain a strong bone structure and improve power in my core and joints.

What a great foundation for running. A strong body. I'm currently 1 month into the series and it has already reshaped me. Muscles are now active that have been dormant for awhile. My body feels engaged. My core is now active in just about every physical task I perform. I am more stable on my feet and I feel powerful.

After the second month I intend to start back into running mileage. I'll start with 15 - 20 miles a week and build up to 35 - 40 miles a week and include 3 days of strength training and one day of speed work. The goal is to kick off the fall running season with a strong 1/2 marathon on August 14th in Chicago and let that be the spring board into some fast fall 5 and 10K's. I'll then back down the running and increase the strength/cardio training for the winter.

A month in and I can say that I miss running, which is good. I want to hunger for it again. I'm excited to see where this training plan takes me. I'll post again at the end of Insanity and post some results. Then it's back to running!

Dig deeper!
-Bob