Beverly/Run4fun

[tnwalker01]

Questions, please..... Is your treadmill on a regular floor type surface or on concrete(something more stable)? I can't imagine me running on one in my living room for making the floor bounce? How does this work for you?

Would you mind breaking down your workout week, I'd like to get back into running, I know to build back slowly, would this be adequate for freestyle training:

Sunday: Long run ( 4.5 now, until I can get up to 8-9 miles )
Monday: Wt.'s upper/lower and abs (Focus on heavy wt for upper)
Tuesday: Run 3-4 mi and abs
Wednesday: Work lower body w/light wts
Thursday: Run 3-4 mi/work lower body w/light - moderate wt. and abs
Friday: Run 3-4 mi/Wt.'s upper and abs (Focus on heavy wt for
upper body)
Saturday: OFF - Horse Shows!
Of course, I'd like to build back up to 18 - 22 miles weekly, but late Spring through the Summer and add more if needed.

I want noticeable/defined muscles to my upper body and a slim, but toned/muscular lower body. I'd also like to keep this to an hour,
except on Sunday's long runs, I'd have time to work 1-2 hours that day. I'm eating BFL/EFL w/6 small meals each day a protein/complex
carb with each meal, 2-3 fruit servings and 3 veggies each day with
around 112 oz. of water throughout the day, more if I'm running as
needed. Tweak this as you need to!
Thanks for your help! I really appreciate your attention to detail and willingness to help!

" My treasures do not chink or glitter, They gleam in the sun and neigh in the night" - Bedouin Proverb
" On the rail at a show walk!"
Melissa

 

[run4fun]

Melissa,

Your rotation looks great. I just want to mention that you should never increase your running mileage more than 10% in a week. So, if this is more than a 10% increase than you are running right now, you may want to take those 3-4 mile runs down to 2-3 mile.

Also, when you get your mileage back up, you may want to replace one of the 3-4 mile runs with an interval, speed or hill run.

My treadmill is on a black mat, like the ones at some gyms. The carpet is under that and does not seem to be a problem. Probably because of the weight of the treadmill.

Good luck and let me know how it goes and if you have any other questions.

Beverly

 

[tnwalker01]

Thank you so very much, I think I will start my runs at 2-3 miles and then increase by 10% every other week, just to be safe. I already know what runners knee feels like (had it before when I up'd to 8 miles too quickly last year) and I don't want that to happen again. I hope to be able to post great pictures like yours someday!
I'm not quite ready for that yet.

I can't thank you enough for your help!

" My treasures do not chink or glitter, They gleam in the sun and neigh in the night" - Bedouin Proverb
" On the rail at a show walk!"
Melissa