Sunday, December 13, 2009

Putting it all together

I still haven't found a good solution to post my workout logs somewhere that is easily viewed by readers. I am not sure how many people would want to see that but I thought it might be worth posting my general workout plan -- this is what I'm planning to do in the coming weeks. I find it hard to operate without having at least a loose plan -- it's hard to know how to fit everything in without one:

Sunday: 30 minute run in the morning; 1 hour swim practice in the evenings
Monday: Rest day
Tuesday: 30 minute run OR 45 minute strength training class (still trying to figure this out)
Wednesday: 45 minute Pilates/Yoga mat class
Thursday: 30 minute run in the morning, 1 hour Pilates Reformer in the evening
Friday: 30-45 minute TRX class followed by 45 minute Group Cycling class
Saturday: Pilates Reformer

If you're just starting out on a workout program, this might seem like a lot of stuff, but believe me, I built up to this gradually. I spent a full year just going for morning walks before I ever tried to run, for example. I plan to do a post later on starting out, but my basic advice is just this: Start with what you like. Start small and work up to more when you're ready. Make it fun.

There are probably also hard-core athletes thinking -- Where are the long workouts? Where are the heavy weights? This time of year, I really just try to keep it fun. For me, fun is doing a lot of different things. And since I don't love to do traditional strength training in the gym, I do it in classes so that I get guidance from the instructor and have other people there to make it social. As far as the runs go, fun is keeping them shorter and picking up the pace a bit -- that also helps keep me from getting too cold.

There are some weak spots here -- just because of the way classes have worked out, I have a lot of strength-oriented things late in the week but not a lot earlier in the week. I think because I'm using body weight and not doing heavy-duty lifting for this strength training, it's probably OK to stack things up and then get my rest early in the week. I don't tend to be very sore after any of these workouts except TRX, which is the most challenging.

This past week I took Monday, Tuesday, and Wednesday off working out and skipped my Thursday run because I had a cold. I am planning to get a run in this morning but will take it pretty easy since it's been a while.

I know a lot of people don't plan rest days, but I like to have it in the schedule so it doesn't just feel like I skipped a workout. I will sometimes do a walk on my rest day if I feel restless and want some activity.

Oddly enough, I feel like I'm making more progress on weight loss since I scaled back on my long runs. Has anyone else noticed this weird phenomenon? I really think it's a combination of being more conscious of my food intake (no long runs to justify a "what the heck" attitude) and adding in strength training. I'd be curious to know what other people are doing for their workouts. Do you have a plan or just go by feel on a day-to-day basis? Do you stick to one activity or mix it up? Do you plan rest days?


  1. I think it would be fun if you did a weekly workout post :) That looks like a great workout!

    When I started running last and was finally able to cut back on eating, I lost more weight too. I wasn't as hungry! I was following a training plan for a Half, but since we aren't running it, I am just using it as a base now, so I am kind of doing my own thing.

  2. Check out the workouts tab on my blog. I created a Google spreadsheet and published it as a webpage. When I update it, I don't have to change the link, I just republish it via google docs (the share feature) and it updates the webpage.

  3. I knew you were doing a lot of different things but hadn't realized - duh - that there was a schedule to it. It's a lot more fun to change things up and it seems to be working for you.


"Count your calories, work out when you can, and try to be good to yourself. All the rest is bulls**t." -- Jillian Michaels at BlogHer '07