This was the first week of the new strength program that I mentioned last week. I got in a few short runs, 2 days of strength and kept up with daily mobility. I also went back to another Rofling session. I’ll share more about that in another post, but I feel like we are making some progress Anyway, the strength training was rather humbling. On the surface it looks easy but the key is to really slowing down and breathing correctly. In fact, there is an exercise dedicated to just breathing.
So a little more about this program I am following. I don’t think it’s “officially” been named yet, but its a part of Tina Muir’s Running 4 Real business. She teamed up with her strength coach, Drew Watts, to develop this program. They offered a “beta program” at a discounted rate to 10 people, so I entered and won! So I still paid for it, but I got to start early and received the discounted rate.
As you may recall, I went to the UVA Speed Clinic in January 2015. I learned tons of information there, but had a hard time really taking a whole lot away from the experience because I only went once. Tina has been to the clinic 3 times, and Drew has even gone with her, so what they are prescribing is totally in line with what I learned there. However, now I have full, clear, videos about all the exercises I should do (and more), and most importantly someone to answer questions. We have a Facebook group for just the 10 of us “beta testers” where Drew and Tina are constantly listening to our feedback and answering questions. It’s also so helpful to learn from others!
I can’t share too much about what I’m doing because that wouldn’t be fair, but I will give you an example. I used to do SO many dead bugs. Like 3 sets of 10-15. I had no idea what I was doing. Now, I am doing 3 sets of 4, with proper breathing, and feeling it more than I ever did. I mean I am shaking halfway through and for the first time, actually doing the exercise correctly (I think). Oh, and I got this Core360 belt to help me to learn how to breathe.
Here is how I put it all together this week:
Monday: Soft tissue work/mobility warm-up, Day 1 of Strength Training
Right now the strength training takes awhile because I am still watching the videos as a do the first round of exercises. I ended up being really sore from doing just 3×4 eccentric push-ups!
Tuesday: Soft tissue work/stability warm-up, 3 miles (with a dead Garmin)
I didn’t realize how low my battery was on my Garmin until I got out there. I don’t really use my watch for pace these days, but it’s helpful to know how far I am going and monitor my heart rate. It died about 2 miles in and then I ran about a mile to get home.
Wednesday: Soft tissue work/dynamic mobility warm-up, 3 miles for Global Running Day
I am really starting to get the hang of the warm ups now. Drew gave us suggested warm-up exercises that we can do in part or whole before our workouts, pre-run or on an off day. I have been doing a little soft tissue work every day and then either static mobility, dynamic mobility, or stability (or a combination). I also do my breathing exercises before every workout.
Thursday: Soft tissue work/mobility warm-up, Day 2 of Strength Training
Day 2 of strength training was a little easier to follow than day 1 because I knew what I was in for. However, this is a different set of exercises so I had to watch all the videos for them.
Friday: Soft tissue work/dynamic mobility/stability warm-up, 2.5 miles
I spent a little more time of the mobility stuff and then went out for a shorter run. It was in the 50s which is crazy for June! But now we have a little heat wave coming our way.
Saturday: Soft tissue work/dynamic mobility and 4.5 miles
It was a perfect morning for running! Well, kind of warm for racing but perfect for a short, easy run. I made it back to one of my favorite loops which was why it ended up being 4.5 (a bit more than I probably should have done). I’ve continued to take walk breaks, especially on hills where I really lose my form.
Sunday: Dynamic mobility and 30 minute run/walk
We went to New York for the night on Saturday to see some family for my cousin’s graduation. We were only there for like 18 hours, but I woke up at my usual early hour and headed outside for a run/walk. I noticed my ankle was really tight so it ended up being mostly walking. I think it was due to a combination of driving the day before (for some reason when I sit still for a really long time it bothers me- and it’s not even my driving foot) and I didn’t do any soft tissue work before heading out. Hopefully getting back to my normal routine will resolve it quickly.
There is a good chance this will be my only post for the week. Usually I spend some time drafting my posts over the weekend but because I was away this weekend there was no time for that. I also have a busy week with 2 appointments after work (orthotics on Tuesday and Rolfing on Thursday!) Hopefully I will find some time to check in at some point.
[Tweet “The first week of my new strength training program is in the books! via @milebymilerun”]
When was the last time your watch died while you were running?
Have you ever worked on your breathing?
Have you ever worked with a strength coach? (Online or in person?)
Linking up with Holly , Tricia, and Kim for the Weekly Wrap!
I’ve had one Garmin die on before so I changed to TomTom and fingers crossed, it’s been great. I’m currently doing an online weight training programme to ix in with my running. It’s great! Deadlifts, squats and barbell lunges are my favourites.
Strength training is so important for runners! Usually my Garmin stays charged for a really long time, so it was totally just my fault that I didnt realize the battery was low!
My Garmin has been holding the same charge for 2 weeks now because all (meaning like 3) of my runs have been so short. It must be so confused! haha
I hope that your busy week doesn’t get too hectic, but if it does just know I am right there with you! We’ll make it to the weekend, just gotta drink lots of coffee 🙂
Same for me with the Garmin! Thats why I forget to charge it- usually it lasts forever!
Thank goodness for coffee:)
That strength program sounds awesome. Very cool that you got to beta test! Do you know when it opens to the public?
I think they are opening it up to a larger group at the end of June, and then it will be opened for good in August. There is more info in the Running4Real Facebook group (if you search for #Running4Real Superstars you should find it). I will also share more updates when I learn them!
I’m still upset we didnt’ get a chance to meet up this trip! next time for sure when you are here for more than 18 hours!
Yes, definitely!
I forgot to turn on my Garmin once and didn’t notice until the very end! It’s amazing how that can stress me out a bit. I used to run with only a watch so I only knew my time (I sort of miss those days). Good luck w/ the orthotics! I think with all you have been doing and getting them you will be feeling so much better!! Keep us posted and keep up the great work.
I also miss the days of not having pace or speed on my watch! Even though I dont care I still like to have the data.
Glad you are working with those pros again! They will have you put back together in no time. I’ve never specifically worked on my breathing while running, but my rather intensive yoga practice while training for Twin Cities really changed how I breathed.
It’s amazing how complicated something like breathing can be!
I am sure I would do so much better if I did a dynamic warmup. Sounds like this is working really well for you keep it up girl
Thanks! The warm ups are so beneficial.
Congrats on an awesome week of training. You know that I’m a huge fan of strength training so I think this is great! I hope that your appointments go well this week, especially at the ortho.
Thanks for linking up for the weekly wrap!
Thank you! Im crossing my fingers for these appointments to help.
What a great week of training! Glad you are liking the program, can’t wait to hear more about it.
Thanks! Its been great way to refocus and really learn how to use proper form.
Great week! I’m excited to learn more about Rofling (I thought it was a typo at first, haha) and to see how your strength plan is working!
Thanks! Its all very exciting.
The strength stuff sounds awesome! I can’t sit for long periods either. It totally screws up my lower back and hamstrings and stuff. AND YAY for the orthotics appointment tomorrow!!!
I have zero expectations for the orthotics but I keep telling myself that you think they will help, so that is keeping my hopes up!
The strength program sounds so thorough and useful! Pilates has a lot of focus on breathing – several routines start with a breathing exercise – and that helps me with breathing during running and strength training. I use my breathing as the primary way of monitoring and controlling intensity on a run.
It sounds like pilates is so beneficial! I wish I had a better foundation of it but I am pretty sure I wasn’t doing things right when I tried to follow videos. Breathing is so beneficial when done correctly!
I’m actually starting to look for a new GPS watch because my current one is randomly losing the battery. I’ll charge it the night before, and then it’ll be one bar less the afternoon I want to use it. It actually did die on me during a run, at the end. It was one bar short of a full battery too during the Bolder Boulder, and then other days it’ll be fine.
Thats frustrating that your watch is giving you problems! Mine usually stays charged forever, I just didnt realize how low the battery was before I went running last week.
My watch actually died somewhere around 4 miles on Saturday! My friend had her watch fully charged , though, so we knew how far we were running LOL
Thats good that you were running with a friend who had a watch! Im sure I would have been more frustrated about it if my watch died when I was farther from home.
It sounds like Tina has a great program! I’m excited for her and YOU. It’s so silly to think you have to learn how to breathe but it’s definitely not our normal way of doing it. But actually it should be or normal.
I know, right? And because its something we do all the time its one of those things thats kind of difficult to change because you have to think about it so much!
I am very anal about charging my watch. I got very close to it dying a few months ago but was able to outrun it.
Never worked with a strength coach and my breathing is a mess for physiological reasons. I’m not sure it’s possible to do much bout that without a serious amount of OT and/or PT, so I just power alone get best I can.
I used to just always keep my watch charged at 100%, but this one tracks steps so I wear it all the time. The charge lasts a long time and sometimes I completely forget when the battery gets low!
Its so interesting to try to learn to breathe differently. So far I can only do it when Im sitting/lying still and try to incorporate it into some of the strength training exercises. Its way too difficult to do while running yet.
Oooohhh, I’m anxious to hear about your new orthotics! I noticed you are wearing Altra running shoes…will you be able to use these orthotics in them?
I just got a pair of Altra Paradigm and am anxious to try them out.
The Altras Ive been wearing are stability shoes so I wouldn’t put the orthotics in this particular pair. I’m thinking Ill go to my local running store so I can try on some different options and maybe someone there can make a recommendation.
Oh, that strength program sounds really neat. I am learning that the simplest moves can be the hardest — and most effective — if you do them correctly.
That’s so true! No need to lift hundreds of pounds or make things overly complicated.
This sounds perfect for you! I’m excited to hear more!
Thanks! I’m really hoping it will help!
Sounds like a solid week. I can’t wait to hear how it all works out for you!!
Thanks! Fingers crossed it all comes together soon!
How awesome that you could be one of the beta testers! Slowing it down and breathing right are things I’m always trying to work on too. It makes such a big difference!
It really does! Its just so hard to learn new ways to move and breathe.
Looks like you had a great week! Dead Garmins are the worse! I hardly pay attention to the battery life which is not a good thing but I’ve always managed to have to charged up for races!
I’ve stopped paying attention to the battery on my Garmin too! Thats why it sometimes dies when I don’t even realize its low.
I’ve had my Garmin die once during a run, and my first thought was “How will I know how far I’ve run???” We are definitely attached to our running technology, aren’t we?
We sure are! I was so glad that I knew exactly how far I was from home when my watch died.
I’m awful about remembering to plug in my garmin, so mine has died more than a few times…
I’ve used both in person and online trainers. I like the programs I’ve done, but I suck at actually doing the work I’m supposed to do.
I usually find that when I’m working with someone I am better about keeping up with the work. I guess I just need someone to hold me accountable!
Great job on all of your runs and strength training! When I trained for my first half I worked with a coach. She gave me a book of strength training moves which I rarely did, honestly lol! Now I do mostly bodyweight strength training.
Thanks! I think it can be hard to just follow a strength training plan from a book. For awhile I was just doing the exercises I was used to, so now its nice to change things up.
What is Rofling? My first thought is “roll of floor laughing” but I’m pretty sure that isn’t what it is. 😀
Great week! I’ve always had trouble with breathing, like I do it wrong. I should do some breathing exercises.
Haha, it definitely does look like that! Rolfing is a type of massage that is focused on reorganizing the connective tissue. So its helpful for people who have had alot of injuries and may have changed their movement patterns or have scar tissue affecting how things move.
I guess I’m probably the last one on the planet not to, but I don’t have a running watch yet. I’d love to have one with a heart rate monitor.
Mine has a wrist-based heart rate monitor which is really nice! Its not 100% accurate but close enough for how I use it.
My Forerunner 235 has been so awesome on holding a charge. The big test will be this weekend at my trail race though, because my hoped finish time will be around 7 hrs. Not sure it will hold on that long, so I’m taking along a charger to charge it on the go.
I did have an old Garmin that died half way through a marathon and it wouldn’t stop beeping. I was ready to just throw it out on the trail, it was so annoying!!!
The 235 lasts forever! Not sure how long it will last while actually running though. I would imagine a dead watch beeping at you throughout a marathon would be really annoying!