My Training Plan for the 2019 WDW Half

Whoa! 2019! That was weird to type! It's true, the 2019 Marathon Weekend training has begun. This year, we are heading down to the world for Marathon Weekend with the real purpose being a vacation. We're doing all the things: meal plan, staying on property, fast passes galore. We even are using a Disney Vacation Planner to help us coordinate our party of 11! Disney Runs in the Family has really grown!

Even though we are mostly focused on vacation, we still are there for the races, so training is a must. In fact, in some ways, training is even more important this time. There's no down time after the races, no super early nights (because we're doing all the things), and our main focus is to see as much as possible. After all, this is our California family's very first time to the world!

With that said, I'm also coming back from a big hiatus from running. Yes, I trotted a bit when I was pregnant with Ryan, but truth be told I was not training for anything! Even before he was born, I wasn't doing a great job at training for races. It's been a LONG time since I was chasing after the 2-hour half! My goal for January is to run a faster race than I have been doing (so definitely under 2:30), but also to not kill my legs since we have a lot of vacationing to do after the race
. I also have to scoot along quickly because Robby has his race at 10:30 that morning. Thanks to Mom/Babci for getting both boys to the race on her own (and hey, if you see her getting on and off the buses with 2 kids, give her a hand!).

I am not only coming back from a running break, but I am also dealing with a few injuries. My knee has some cartilage damage that flairs up from time to time and I have a foot pain that is constant when running. Don't worry, I'll be working with doctors to find relief and to make sure nothing is getting worse, however both injuries are not "rest and they get better" type things. I have to run with proper form and continue to work on strength to compensate.

In running, since I am starting over again and working through injuries, I plan to use the run-walk-run method that is wildly popular for runDisney events thanks to their partnership with Jeff Galloway. His running method has been very successful for me at these mid-range goal races. After listening to him speak and reading a few of his books and publications, I am working with either a 2 minute run/30 second walk or a 90 second run/30 second walk cycle. I will play around with those in October and see which works best.

I have made my own training plan using a 3-day-per-week rotation of running. Again, with the injuries I don't want to run too much. I teach 5 classes per week at the gym, minimum, and often will be doing a 6th or even 7th. Since I teach BodyPump twice a week, that will be the base of my strength training. I plan to add in some therapeutic strengthening for my knee and I definitely need to work on core strength. Two babies in just about 2 years has done a number on those muscles!

Each month I gave myself a main focus. Again, time is precious around here and I feel like if I try to do too much I'm setting myself up for failure. October, my goal is to get my intervals set and work on a strong base. I worked backwards for the long run, and will spend the final month getting in distances of 10+ miles.

I'm tracking my progress using a printed paper calendar. Fancy, I know, but if it ain't broke...you know the drill. I will write my successes and know that at the end of this training cycle, if I can look back and see more wins than losses, I'll be happy!

Stay tuned for progress posts! I can't wait to see all my runDisney friends in January! I think this is actually the longest I've gone without running at Disney! I need some bling STAT!

Progress Post: 4/14/16

If you remember, I've been working on getting back to fit after baby S made his debut 3 months ago. Today, I can say that I've made teeny tiny steps toward that goal. Here's where I'm at:

Cardio: I can't do much in terms of intense workouts yet. My knee is really acting up, so I'm basically stuck walking. I taught a few Zumba and Hip Hop classes last week, but by Sunday I was paying for it. A nice 3 mile stroll last night with the baby felt great!

Strength: I'm still teaching my Saturday class, but for myself, I'm hitting daily PiYo workouts. I turned to this program when I was recovering from knee surgery, so I thought it would be the perfect way to ease back into strength training with a ton of gentle stretching. I've only just started, so I have plenty to still work on.

Nutrition: This is the piece that I'm being most aggressive with--I'm sticking to the 21 Day Fix plan, and doing pretty well. Of course, my weekends are my enemy, and Chris & Katie are heading out to visit for a few days, so I'm sure I'll be a little off-track. I definitely notice a difference when I get all my veggies and proteins in. My energy is so much better!

Health: My knee is the nagging problem these days, so I made an appointment to meet with my orthopedic surgeon on Monday. I'm not planning on another surgery, but I'd like his opinion as to some options. I'm holding onto the hope that when I regain some strength and flexibility, my knee issues will resolve themselves. 

So there it is! Some progress--definitely NOT perfection, but I'll take progress any day!!!

Love Your Booty Workout!

Happy Valentine's Day Everyone!  In honor of this day of LOVE, I created a quick "Love Your Booty" squat challenge.  Squats should be the cornerstone of everyone's workout, but a strong booty is especially important for runners.  Your glutes are what gives you the power in your stride, and keeping them strong will help keep your form in line.  Try it out; let me know how you liked it!

Start with regular squats--be sure to keep those knees behind your toes!  After the first set of 10, sink low into the squat (goal is to be right at 90 degrees, don't go below that!) and hold at the bottom for 15 seconds.  Then repeat 4 more times!

Next, you will travel side to side, 4 to the right, 4 to the left.  Keep it LOW the whole time for the best burn!

Sumo squats are next--turn out from the hips, legs wide.  25 full squats, then hold at the bottom, lift those heels, and pulse it out for 25.  A little bonus for your calves!

Single leg squats to help you with muscular imbalance!  I always do single sided moves so you don't overcompensate.  Take one leg either in front or in back, balance, and squat away!

Now, back to both legs and add some kicks.  Think about pushing your heel forward as you kick.

Let's get down to the ground to finish!  Plant your feet, lift your hips to the air, then take one leg pushed to the ceiling.  Up and down like to are kicking through the roof!  25 times on each leg (and don't forget to squeeze your booty).

Finally, since we're here, let's round out the workout with some crunches!  Enjoy your Valentine's Day!

12 Days of Fitness

For the past week and a half on my own Facebook page, I've been posting a fun total body workout, day by day, based on the 12 days of Christmas.  It was a little holiday gift to all my friends, and all of you are my friends too! 

 

Hope you all have a wonderful holiday season--and don't slack on those workouts.  When time is tight, go through my 12 Days of Fitness routine to quickly get a total body burn.  You can thank me later :).

 

And P.S., if we're not friends on FB, go and shoot me a friend request!

www.Facebook.com/Alyson.SchmittStater



 

 

Recommit to Rehab

I plan a lot of my blogging when I'm out running.  Makes sense, right?  This IS, after all, a blog grounded in running.  Sunday, I headed out for a 9 mile run, and thought I should try to push my run intervals a little and run for 1:30 and walk for 1 minute.  It did not quite go as planned.  I have a race in two weeks and I'm feeling a little beat down.

 

 

What I'm realizing quickly is I have not done my part in rehabbing my knee after surgery.  Especially since I've been back to teaching classes at the gym, I have slacked on my knee exercises.  It's tough, because since my doctor refused to give me therapy, I'm doing it all on my own.  I have great advice from medial professionals I really trust.  So this week, my plan is to recommit to getting this knee stronger.  (Didn't I promise this before???).

 

If you fail to plan, you plan to fail. Here's my plan:

 

Leg Press--both legs & right leg only

Lateral step up & over the BOSU

Squats on the BOSU

Single leg step ups on a platform

Balance with resistance--4 ways

Clockwork lunges (5 ways)

Lots of stretching!!!

 

What am I missing?  I know some of you out there have had knee problems.  What exercise got you back the strongest?

Switch It Up Saturday: Les Mills BodyPump

I love group exercise classes and I cannot lie (Get it? A little 'Baby Got Back' reference...).  Okay, seriously, though, there is something so much more fun about working out in a class.  Doing so while lifting weights is no different.  A few years ago, 24 Hour Fitness brought Les Mills' BodyPump to their clubs.  I didn't jump on the bandwagon at first, but about a year later, I started to take the class before teaching my own class.  I've been hooked ever since.

 

This class is a completely pre-choreographed format that hits every body part for 4-5 minutes (sometimes even a little more) using a barbell with interchangeable plates.  The choreography uses changes in tempo and different moves to constantly challenge your body in different ways.  It's a great way to get a whole-body workout in an hour, and as a runner, it not only challenges your strength, but also endurance.  Hello--6 minutes of squats!  I've seen the buffest of men quiver during the squat track!!!

In taking the classes, I definitely got stronger, but about a year ago I decided to take the plunge and add BodyPump to my skill set.  I registered, and then received a scholarship from the gym to get certified.  THAT really got me stronger!  They really pushed all of us to build strength and push ourselves past our limits.  Immediately after the training, I increased my weights and really started to see and feel a huge difference.  I got stronger, and in turn, my running really improved too. 

So, in case you aren't convinced, here are my top 5 reasons why I love this class:
1.  You build strength AND endurance--no baby weights, and no stopping after 10 reps!
2.  You get real instruction. Les Mills has a strong training program and specific reminders that keep your form in check.
3.  Great music--and it's not just one type. If you are like me and love (almost) all music, you'll love this class.
4.  You hit it all in an hour: warm-up, squats, chest, back, triceps, biceps, lunges, shoulders, abs, cool-down.  Done. Period.
5.  Your body changes.  As women, we are inherently afraid of weights, but strength changes your body--and this class develops strength.  I LOVE what it has done for my body. 

I gotta know!  Have you ever tried a BodyPump class?  Do you like to lift weights or do you avoid them?