The Army Ten-Miler isn’t until October, but I am going to start training now, so that I can at least build up a good base and get some weight loss out of the way in the process.
The general plan: 5-day a week running/lifting workouts, with a 6th day of just anaerobic activity (weights, yoga, etc), 7th day rest. 6-mile run (add extra mile every week until reaching 9-10) once a week.
The activities: primarily off-road running, alternated with one or two days a week of stairmaster/stationary bike- coupled with 3 times a week of high-rep weight lifting, circuit training, yoga, or pilates.
Some admissions allowed for fun’s sake: red wine in moderation, monthly massage for recovery, one carefree night a week of eating out and doing what I want.
The diet plan (what I’m focusing on for now): cereal with fruit for breakfast, salad with soup and crackers (or apple and snack bar) for lunch, whole-grain pasta or rice with tomato sauce, fresh veggies, and a small serving of chicken or turkey for dinner. Caffeine-free hot tea after dinner.
The supplement plan: Slimmetry twice a day, Intestiflora or Invisifiber (still in the process of determining which one is better for my health) at least 3 times a week, plus Rhodiola (product testing begins today) for a pre-workout spark as needed.
Plan starts today with weight-lifting and a short run- and then tomorrow morning, I meet up with a local running group for a 4-5 mile run. I won’t be motivated to get back in shape all on my own, so I think this is a good start.
Filed under: Energy, Fitness, Nutrition, Weight loss | Tagged: Army Ten Miler, nutrition plan, race training
