I havent really run since the shuffle last year, so I have my work cut out for me. One of the main issues I had when I returned to running after Brooke was my back. Having a baby destroys your abs, which makes running really challenging. After Brooke I took a really great post-natal class that focused directly on abs for 5 weeks. I then took the second level of the class, and thus did 10 weeks of intensive ab work post baby. I looked into it this time around and the schedule just does not work for me at all. Luckily, I have the worksheets from the last time I took it. My goal is to attempt to do this class on my own and start to strengthen my abs for a few weeks, then start running again.
Hal Higdon's schedule suggests an 8 week training program for an 8K. That means I need to start training February 13 in order to run on April 10. Between now and Feb 13 I'm going to work on some strengthening to help ensure I dont injure myself when I do start running!
The ab class would build each week, with week 1 being much easier than week 5. I have the worksheet from week 4 I'm going to use as a guideline.
Warm up exercises
Main Set
1. Torso Extensions or “Press Ups” 10 reps
2. Superman – upper & lower body 20 reps
3. Front Plank – from toes 30 seconds, 3x
4. Bird Dogs – limbs off centered 10 reps – hold each position 10 seconds
5. Kneeling Leg Curl & Pulse 30 seconds + 30 seconds
6. Side Plank and leg lift 30 sec + 20 sec + 15 leg lifts
7. Segmental Hip Bridges with heal lifts 10 reps, 2x
8. Pelvic Floor Gliding Contractions 120 seconds
9. Torso Rolls with leg extensions 60 seconds
10. TransVersus Abdominus I (TVA) 15x each leg, 3x
11. Crunches – feet off of floor 15 reps, 3x
12. Roll Downs 10 reps
13. Kneeling Scapular Retractions 60 seconds, 2x
14. Pilates 100 60 seconds
15. Pushup – Modified 10 reps, 2x
16. Cats & Dogs 10 reps
Cool down STRETCHES
Pigeon Stretch, Hip Flexor Stretch, Goddess Stretch, Plies with arm sweeps
The full worksheet is here, and it details each of these exercises with how-to's and general tips ... in case you are interested ;)
6 comments:
looks like a great plan! that race always sounds like a fun one :)
I'll totally race with you in April-also, you might want to consider doing a little yoga with your sister in the coming months...
looks like a good plan. core work is always a good idea babies or not ;) I think I'm staying away from the shuffle this year it's just too much for me!
I'm also doing the Shuffle this year. I'm a first timer - I just started running last summer and have only done two 5k's since then. I'll also be following Hal Higdon's 8k plan. Did you follow that plan last year? I was looking at it yesterday and was a little concerned that there was only one 5mile run and a few four mile runs. I'm pretty comfortable doing 2 to 2-1/2 miles right now but I'm worried about being able to complete 5 miles with that plan. I'd love to hear your thoughts on it!
Kristina - Last year I did the Shuffle after training for a 1/2 marathon, so training was a bit different ... but the year prior I did follow the Hal Higdon plan starting at 2 miles. If you search back in my blog to 2009 in Jan or so I prob talk about it. I had no problems running the 5 miles for the Shuffle and am 99% sure it was the first 5 miler I had done in over a year or so!!!
I read through your 2009 training for the shuffle and I'm really impressed. You not only had to schedule your runs around a baby and a husband but also had to do them outside in January, February and March in Chicago? You are my new hero! I plan on doing most of my training on the treadmill at the gym until the final few weeks, weather permitting.
I used Map My Run last summer and had a lot of the same problems you had with Runkeeper. So frustrating! It looks like we live roughly in the same area - I'm 4 blocks north of Wrigley. I love running along the lakefront but also started running through Lincoln Park last fall (I had to take the bus there, though, because it's too far to run to!)
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