- Rest - I take a nap after work,before my workout.
- Walking at lunch
- Stay hydrated - The trick I use is to drink plenty of non-caffeinated tea, like mint tea, ginger tea, rooibos tea.
- Consistency - I don't change much from one week to the next.
- Don't get exhausted - I used to have practice sessions which I would characterize as RTF - Run To Failure. Not anymore. Now I stay within myself.
- Don't worry much about miles. Don't worry about missing a workout now and then. If I miss a workout, I don't try to make it up.
- Don't stress out
- Warmup - My warmup on Tuesday and Saturday is 2 miles. This starts pretty slowly.
- Stretching - I'm trying to incorporate stretching AFTER workouts into my routine.
Soleus, Gastrocnemius, touch toes, quad, IT, piriformis - Schedule - I took a schedule from a book on Kenyan running and modified it a little to work around my schedule. The result is
- Monday - Easy (2 miles) plus pushups, situps and pullups.
- Tuesday - 5x2km intervals. Will eventually change to shorter intervals but I'm in no rush.
- Wednesday - Long run, currently on the road. This is the workout I'm increasing at the moment (by 2 miles per week). Once I get this to 18 miles, I may run it on the track at times.
- Thursday - Easy plus pushups, situps and pullups
- Friday - Easy
- Saturday - 4 mile tempo
- Sunday - Long trail (mountain or hills), currently 14 miles
So two sets of a more intense session followed by a longer session, separated by about 2 rest days. - Monday - Easy (2 miles) plus pushups, situps and pullups.
Things I'm not doing
- A lot of exercises like core, med ball, etc. I was lifting but that's not a priority now.
- Hard stretches. I'm leaving hurdle stretches out for now.
- Yoga. Not my thing.
- Sprints or dragging the tire. I did some earlier and it seemed to bother my heart.
- Two a days - I'm already getting up at 4:40 on weekdays. It's too much stress to get up earlier. I haven't bothered running in the afternoon on weekends.
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