I can’t believe it’s already the end of November and there is only one more month left in 2017. It was an interesting year, but I’m happy to be finishing it off on a high note. Once again, this month went by quickly and I’m not even sure exactly what happened. My sister got married, Rob and I celebrated our 5 year anniversary, and I ran a 5k on Thanksgiving. Other than that, the month is kind of a blur!
Running
After a really strong October where I made a lot of progress, I feel like I kind of plateaued this month. I don’t think that’s a bad thing though. I increased everything by so much over a short period of time, so now it’s good to just settle in and let my body get used to it all.
My mileage for this month came in around 88 or so. I’m pretty sure it’s my highest mileage this year. I started adding in a 4th day or running a few times this month. While it went well, there are definitely some weeks where I have preferred to stick to 3 days a week. I feel more recovered and it gives me plenty of time to do other workouts.
I did a long run workout this month, and also ran a 5k. It was interesting to see how much better I do with the longer workouts versus a short race. There is definitely work to be done if I want to get back to being close to breaking my PR!
Strength Training
Drew is working on my next plan, and he suggested doing workouts with heavier weights this winter. That makes sense to me, especially since I won’t be racing much this winter and would prefer to get stronger now when the weather isn’t as nice.
Other than following my strength training plan two days a week, I have also tried to make it a habit to work on mobility often and also add in some other stabilization exercises. Dead bugs and bridges are simple and only take a few minutes, but can be so effective if done correctly.
Cross Training
Well, I went to the gym ZERO times in November. My membership renews on the 15th of each month, so I am going to decide before then if I should freeze it in December. I’m leaning towards yes, but I’ll also try to see how the forecast is looking at that point.
I’ve been sticking to the spin bike for cross training. I actually think that’s good because it’s kind of different from running. When I wasn’t running, it was good to be doing the elliptical and pool running because it got my body used to those movements to prepare me for running again. Now I think it’s good to work some different muscles and move my body in a different way. Swimming would probably be even more ideal, but I just can’t bring myself to do that lately.
Long Runs/Training
For the past 6 weeks or so I have loved being back to doing long runs every weekend. Every time I went out I truly enjoyed being out there. This past weekend was the first time I felt sort of “blah” about a long run. There were a few factors that could have been involved (wine the night before, not eating enough in the morning, running the same loop in my neighborhood over and over…) I just don’t want to get to a place where I am forcing myself to do long runs when I’m not training for anything. Long runs leave me feeling so refreshed but I also don’t want it to be struggle the whole time I am out there.
I guess I will see if last weekend was just a fluke and how I feel next weekend. There is nothing wrong with skipping a long run or even not running at all on the weekend, but at this point I feel like it’s such a routine. I guess my point is that I tend to overdo it unnecessarily when I am not training for anything or following a plan. I don’t really want a plan at all because I feel like that forces me to run certain days/distances. I’m hoping that I can really focus on strength and maintaining a solid base this winter so I can maybe train for something in the spring.
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How did you do with your workouts or goals in November?
Do you run long runs even when you’re not training?
Do you have anything you will be focusing on over the winter months?
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I’ve said it before and I’ll say it again, it’s SO good to see you running again! I think a period of heavy weights will be awesome for you. I’m doing that right now before training for Gasparilla starts. My long run has gotten very short since RnRVegas and that’s ok by me. I needed a mental break.
I think it will be good to cut back a bit before my body forces me to take a break. Hopefully focusing on heavier lifting will keep me from running too much and also help me to get stronger!
I do continue my long runs, even when I’m not training for anything. But after a race, I do skip a couple of weeks, just keeping my runs short and letting my legs recover. The run/walk intervals do make it easier to continue, tho!
I feel like run/walk intervals would be especially hard in the winter when its cold! Im so glad it works so well for you. I bet it is really beneficial, I can just never get myself to stop and walk.
Sometimes it is nice to long run just because and not necessarily because you feel like you have to since you are on a training plan. It definitely takes the pressure off. You know what’s gonna happen as soon as you freeze your membership, the weather will be nasty and you will wish you could go to the gym rather than run outside.
Haha you are so right! I guess I should just suck it up and continue my membership because I will eventually use it I’m sure.
I sort of think if you are going to use the gym at all, it will be in the winter. Maybe renew one more month to see if you go in December?
You’re probably right! It may make more sense to just keep it throughout the winter because Im sure Ill use it at some point.
I love seeing how great your running is going! You are killing it with the long runs!
I haven’t had a gym membership in years, but I am always adding to my home gym 😉 It’s so much more convenient!
I love using my home gym! Once we get a treadmill (hopefully at some point) then I won’t have to deal with a gym membership anymore!
I’d love to hear more about your strength training. I know I need to add it in… I’ve just been putting it off!!
I have been using an online, individualized strength training program. I wrote a review of it here! https://www.milebymileblog.com/review-of-running-for-real-strength-training-program/
November was such a good month for you! I think a month focusing on heavier weights would be really beneficial – I did some heavier (for me) weight training early in this marathon cycle and noticed a significant improvement in speed and fatigue resistance.
I agree that the heavier lifting seems beneficial. Ive always been nervous to do it on my own but I think having a plan will help!
I’ll focus on strength training too. I usually do in my off-season, and since I had a successful 10k in Vegas, I know all the strength training is helping. That’s one thing I don’t want to skimp on.
Same here- strength training will always have to be part of my routine!
I’m the opposite…I need a plan or I’ll slack off. I don’t really like the “training” parts I just enjoy the racing. Keeping a race on my schedule forces me to train to get in shape for that race.
I know alot of people feel that way! I do much better with a plan because it keeps me from overdoing it with the running and ensures I make time for cross training and strength training:)
I’m debating about the long runs right now, too. I want to maintain some of my endurance, but my body really doesn’t need to do so much work in the off-season. I’m thinking keeping my “long runs” in the 6-8 mile region (with a 10-miler every 3-4 weeks). There are no half marathons happening in Iowa over the winter (and no plans to travel anywhere to do one LOL) anyways. Also, I want to do some strength work over the winter…we have that in common, too.
I think 6-8 milers with an occasional 10 miler is a good plan. I was thinking of doing something similar. Seems like we have been following similar journeys this year!
Even when I’m not on a training plan for a race, I try to get out and do a “long” run once a week. Right now it’s around 10 miles, so no where near a marathon long run distance, but it’s long enough for me! Sometimes it’s the only day I’ll get outside and run, so I try to make it a priority because I turn into such a basement treadmill dweller when it’s late fall/winter. I need to get a plan/video to get me more motivated about doing strength training at home!
I think 10 is a good amount especially when you’re not training! Its still a pretty long run and something about double digits makes me happy:)
Sounds like a pretty good month. I am also planning to focus on strength training during the colder months. We plan a long(er) run every week but unless we are training for a half marathon it’s usually not more than 5-6 miles.
Winter is such a good time to focus on strength training! Its nice to have the flexibility to cut back a bit on running in the winter.
I haven’t run long since MCM. That could make for an interesting half marathon this weekend… I usually try to run at least one double digit run a month, but I didn’t do any in November.
Glad that running is going well for you again. I’m trying to get myself to get back in the habit of cross training.
Im sure you will do great in your half! You always have such a strong base and by now I’m sure your body is used to that distance, even if it’s been a little while.
That is great November mileage!
I agree, finding something that works different muscles is great 🙂
Even when I am not training i like to try to get at least a few 9 mile runs in, that is usually the longest I go just for fun lol
Thats a great distance! I think I want to stay somewhere in the 8-10 mile range this winter but I guess we’ll see.
Yes, I do long runs, even when I am not training for anything specific… just to keep up my level of fitness I guess (and because more often than not, I really love being out there and the routine it brings to my weekend).
I like the routine too!