Consistency
Before we get into this month’s goals and adjustments, I want to talk about consistency. It may seem like every month is more of the same, and that is because fitness is a lifetime pursuit that doesn’t end. I have goals I want to reach, and those goals take time to achieve. If I’m inching closer to them each month, then I will eventually attain my goal. Looking back on my 2020 motto and 2019 Reflections, I shared the idea that slow and steady will eventually win the race. It’s not entertaining, or exotic, it is deliberate and consistent. January -check, February -check – we are 1/6 of the way through the race (year). The time will pass whether we are pursuing our goals or not…might as well put in the time!
What went well?
- Consistency
- Pain Management
What needs improvement?
- Intensity
- Running pace
Pain:
I visited the physical therapist for some hip flexor and hamstring issues. I felt tight, more tight than usual and I wanted to ask questions, share my progress, and get feedback to apply to my workouts. After a few stretch tests, it was my hip flexors and piriformis, which is a small muscle located deep in the buttock, behind the gluteus maximus. Both are highly intertwined, so I’m working on stretching both in tandem. (Sharing a workout video soon, and stretches)
Intensity:
I’ve decided its time to pump up my morning cardio from 20 minutes to 30 minutes. I’ve been doing PowerZone workouts on the Peloton, which has been helpful. I repeat each workout after 1 week and try to improve my output, so on Monday I choose a workout and the following Monday I do the same one with a goal to go harder! (measured by output on the bike)
Running pace:
Not sure if my goal is off or if I really am struggling. I did decrease the pace overall compared to last month – so thats good! I also realized, through a visit to the physical therapist, that my hip flexors are extremely tight! This may be a big reason I’ve been struggling with running. It has been hard to get back into my running rhythm, but mostly because it’s been over a year since I have been consistently running. I’ve tracked all my runs on my Nike+ app for the last 7 years, so looking back on my previous runs and paces is kind of nice to see. It gives me hope that I can get back there! I will keep at it…
Adjustments
- Add 1 Ballet class and 1 CrossFit/HIIT workout to substitute for 2 strength training workouts (current Reformer Pilates).
- Increase morning Peloton workout to 30 minutes
- Add an optional 2 mile afternoon run (Monday-Friday)
- CrossFit/HIIT will focus on full body, low impact/spine friendly movements but still at a high intensity. (I plan to post a video of my weekly workouts)
I think adjustments are my favorite part of planning my new routine. It’s a chance to assess the last month, think about how my body is responding, and then figure out how to push myself – because that is when I really see results.
I’m substituting ballet and a CrossFit workout for 2 reformer pilates workouts in the hopes that I can shake things up a bit! I figured Ballet would be perfect because it’s low impact, goes along with my pilates training, and helps to stretch out my muscles. I loved CrossFit so much because of the combination of high intensity and resistance/strength training. It is also a sport, so I don’t feel like I’m just working out and conditioning, I can strategize the workout and redo it at a later time to see improvement.ย Both Ballet & CrossFit bring something to my routine that was missing, and both are a great compliment to my gymnastic days. I couldn’t add these types of workouts to my routine until I was ready, so this is a definite sign of improvement!
GOALS
1. Decrease 5K pace/time every week
2. Decrease body fat mass/body fat percentage.
WEEKLY PLAN
Stretch daily
30 minutes of cardio (Peloton) 4-5 days/week
3 Strength/Resistance Workouts
(Ballet/Reformer Pilates/Hiit-CrossFit)
Long run for time (5K)
Photos by: Devin Bendixen
MORE CARDIO?
I’m adding the option to incorporate more cardio (afternoon 2 mile runs) into my routine because thats what my body responds well to. The Reformer Pilates was a great way to get moving again, but after 4 full months I realized my body is craving something more. If it was up to me, I would have started back to running as soon as possible! Instead, I took it slow and consistently listened to my body; now I feel ready to get back to daily runs. It has been really hard to slow down as much as I have, but I know in the long run, it will be well worth it. I’d rather heal properly at a slower pace than go out too hard and risk re-injuring myself. Let’s be honest, I don’t have time for that!
Thank you for following along. I wish you well on your workouts this month and can’t wait to check in again next month. The last 2 months have flown by, lets make the most of the next 30ish days! We got this….
TYPICAL WEEKLY WORKOUT SCHEDULE:
Monday
AM Stretch & 30 minute Peloton
PM Run 2 miles (optional)
Ballet
Tuesday
AM Stretch & 30 minute Peloton
PM Run 2 miles (optional)
Wednesday
AM Stretch & 30 minute Peloton
PM Run 2 miles (optional)
20 min HIIT/CrossFit (low impact/spine friendly)
Thursday
AM Stretch & 30 minute Peloton
PM Run 2 miles (optional)
Friday
AM Stretch & 30 minute Peloton
PM Run 2 miles (optional)
Pilates Reformer 55 minutes
Saturday
AM Stretch & 5k run
Sunday
Rest