Update: 1/2Marathon, Goals, Training Plan, Reverse Diet, Finding Balance

From Full-> Half Marathon

I made a switch in my upcoming race day — from the full marathon back to the half marathon.  Originally I had planned to do the half in March, but decided to go for the full since I was doing the long runs anyhow with my training team.  However, I have decided to drop back to the half today and got my registration transferred (thank you J&A racing!) I don’t see this as a failure to reach a goal – I actually see this as a positive step!  Here is why:

After the initial excitement of deciding to do a full marathon again, I have been dreading the race day the last couple of weeks.  I thought maybe it was just nerves at first, but since that feeling stuck around for longer than a moment, I began to wonder why.  And I realized it’s because (for me) it’s going against what I’m aiming for -> balance and sustainability for the long-term.

There’s a part of me that felt in order to be a “runner”, I needed to be doing full marathons, and I realized this is not true!  It is an awesome goal and I applaud those who are training for one (I’ve done 3 and know the rigors of the training for it)… however, for me, it is not a race that is easy for me to train or plan for.  And I don’t want to plan for a 3-4 hour run.

So, I see this as a positive step for myself – I’m finally letting go of what the “appearance” of a runner is, and just going to train for a race I will enjoy!  This may change in the future, but for now I’m letting go of trying to qualify for Boston and running the 26.2 miles. Since making this decision, I actually feel a load of relief! and feel lighter 🙂

I love my running group and the training plan I’m currently doing (explained below) so I plan to continue what I’m doing with the half marathon (& possibly a photoshoot) in sight for this spring!

 

GOALS

  • Run the shamrock half-marathon in 90minutes or less (my Pr is 1:27)
  • maintain a sustainable “fitness model” look for daily life using IIFYM (nutrition explained below)
  • do the splits! (I’m doing a splits challenge this year, which I explained here)
  • Possibly a fitness photoshoot in April for GainsinBulk – for my “athlete page

 

TRAINING

This will look very similar to what I have been doing! Basically because I LOVE the training I’m doing.  My workouts are approx. 90 minutes a day followed by 10-15min of stretching.  I find this training plan to be very enjoyable for me and sustainable for the long-term. I am still using the CARVE workout plan for runners.

Workouts:

This is my basic week of training – Here’s a Chart for the visual learners (myself included)  which is explained in more detail below:

*I do all 3 parts of the workout at once (90-100min) & in the order of part 1-3

sample-training-week

 

Sunday through Thursday: (workouts are approx 90-100minutes)

  • 3 days of a 40 minute lift (I use the CARVE workouts) followed by a 45-60minute run (6-7miles).
  • 2 days of a EITHER at 90minute run (9-12miles outside) OR a 50-60 minute treadmill run (6-8miles) followed by a 30-40 minute plyometric workout
  •  I also follow my workouts with 10-15 minutes of stretching  and using the roll recovery — detailed here


Fridays:
This is my recovery day, which I explained in my post here.

img_5730

Saturdays: Long run day of 10-20miles. I’m currently training with a team so I’ll be doing their mileage for that weekend. OR I may do a 60minute (6-8 mile run) plus the CARVE4 workout.


Total Mileage: 30-35miles during the week + the long run = 45-55mpw.

Note on running paces- I run by feel & will be using the treadmill most days. I keep my pace “easy” & occasionally add in intervals if I feel good that day-> 80% of the time approx. will be an easy/talkable pace. I HATE doing speed/track workouts so Part of my reason for now including the plyo work a couple days/week is because I don’t like to do tempo/speed/track workouts on my own during the week.  By including these workouts in liu of a few miles, I get the same interval training effect for my heart & also am working the same fast-twitch muscles (as a track/speed workout would in a typical marathon training plan) . I enjoy doing the plyo workouts as a switch up to running as well.

 

REVERSE DIET

Over the past 17 weeks, I’ve been going through a reverse diet (explained in this post) with my ADO Fitness Coach Amber.   Myultimate goal is to find a HEALTHY balance where I am eating a sustainable amount of calories, doing a maintainable training plan, and keeping the physique I like.  Over the past 16 weeks, I have lost 5 pounds while gradually INCREASING my calories by nearly 1000/day and Decreasing the amount of working out I am doing to a sustainable level.  (dates in photo go from left to right)

img_5987

In the past, I have trained to peak (for either a race or NPC show) and this past summer, I’d had enough of being in a constant cycle of train for a goal, accomplish goal, and needing a new training goal to keep going at a hard pace to achieve the physique I liked and felt good/confident in….  Now, there is NOTHING wrong with training to peak, but what I desired was a training and food plan that I could do for my entire life and maintain a “fitness model” type of look.

This past fall I trained to peak for one last NPC show in October (I had already registered), and then joined ADO to start a reverse diet with Amber.  I also began training in September for a November half-marathon.

  • At the time of my “peak week” (left photo below)
    • I was working out 90-120 minutes a day for 7 days a week.
    • My weekly running mileage was at 50-60mpw… and
    • my Macros were 130p/90c/30f (approx. 1150 Calories/day)
    • I achieved the physique I wanted, but this was NOT sustainable.
  • Currently (photo on right below),
    •  I am working out 90-100minutes a day, 5 days a week & then a long run day & a rest/recovery day (workouts detailed below).
    • My weekly running mileage is 45-55mpw …
    •  My Macros are currently at: 145p/255c/57f (2113 Calories/day)

*I am pointing out the mileage because I’ve had a few people comment that I was able to up my calories so much because I’m running — I was actually doing MORE miles/training leading up the NPC show (I have no idea how, now that I look back… lol)


WORKOUT NUTRITION:

As far as my nutrition before/during workouts, I typically eat 40-50 grams of carbs before my workouts as I do my bible study (I use UCAN & rice cakes for the most part).  And, I typically eat my largest meal post-workout for breakfast — including at least another 40-50grams of carbs plus 30-40grams of protein and some fat.  ** I eat approx. 800-1100 Calories before my lunch break at 1pm.** Then I just try to hit the rest of the macros my coach Amber gives me by the end of the day.  🙂

*I use the my.macros app to track! Best app IMO for macro-tracking.

 

FINDING BALANCE:

I am really excited about my goals and plans to reach them 🙂 … I think what I’m really discovering through this process of finding a balanced/maintainable lifestyle and blogging through it that it’s really important to listen to your own body..  I think my fitness journey is a good example of one where I’ve tried to fit into every single mold possible — running, NPC, crossfit, vegan, meal prepper, IIFYM — but have found that ‘labels’ are dangerous for myself.  Whenever I try to be a ‘vegan’ or ‘runner’ or ‘bodybuilder’, I’m often trying to fit myself into a program instead of trying to fit a program to me.  My lifestyle becomes focused on the restrictions and rules instead of enjoying fitness and life.

Over the past 17 weeks, I have been Creating my own program that fits me & my goals. –> It doesn’t really fit any mold, but I love it & love the results of it.  INSTEAD of trying to fit myself into a plan, I’m focusing on building a Plan around my strengths 🙂

If I had to describe it, it would be running/lifting/IIFYM — aka the CARVE “runners” plan! 🙂

It’s funny, but really awesome to me how God works.  The CARVE plan was one I created based on my goal of training for a half this past fall — one that would help me build/maintain muscle but also stay lean.  Instead of trying to sell it, I decided to do what my friend Lacey had done and use it as a way to raise money for a charity — I decided on A21 (org. that helps fight human trafficking).

Proverbs 16:3 -Commit your plans to the Lord, and they will succeed! 

The plan was to just promote it through the month of December, but I love it so much that I keep using it and sharing it.  And, it’s still being used to help raise money for an amazing cause!

img_5926

 

a21

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4 thoughts on “Update: 1/2Marathon, Goals, Training Plan, Reverse Diet, Finding Balance

  1. Thank you so much for your honest and informative posts. I have a few follow up questions. Do the CARVE or CARVE 2.0 plans require access to a gym or can you do them at home? Also, I am amazing by your reverse diet and its results. I was surprised by how low your calories were when you were competing a few months ago. How were you able to sustain such a low calorie diet while working out and getting fit? I am glad you found this effective way to add calories back in.

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    1. Hi! Carve is available with an at home version! Carve2.0 is still in the works but will also have one 🙂
      And I have no idea how I was functioning- it was basically like I just got things done but not much energy/life in them. It’s been great to feel the difference now and others are seeing it too :).

      Like

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