I will be very brief this week as I have been busy spending time coaching and getting in my lengthy cross training workouts. As I mentioned last week I have been using the Boone Wellness Center for my pool sessions which have consisted of a combination of aqua jogging and swimming. This is slightly different than past injuries as I usually spent most of my time either using the elliptical or just aqua jogging. Right now my foot is not quite ready for the elliptical and I don’t feel like the aqua jogging always gets my heart rate as high as I’d like. I’ve found that adding in a swimming component to the aqua jogging has made the sessions more challenging but also kept me more engaged and not as BORED!
Essentially, the goal of cross training is to attempt to get your heart rate as high as possible to simulate what outside running does for you aerobically. There are certainly many ancillary benefits of spending time in the pool such as blood flow to the injured area without the pounding of the road while also keeping other muscles in use and strong, but aerobic maintenance is the number one reason to cross train!
There may be runners out there who say they LOVE to aqua jog or swim but I’m not one of them. It is a boring and tedious activity that is only tolerable if you constantly remind yourself that the time spent in the pool will make the return to running much easier. Luckily, Esther bought me a waterproof iPod Shuffle and that has been super helpful in keeping me motivated and focused on the task at hand.
To be honest, there are days that I am amazed to look at my watch and see that I’ve just spent nearly two hours splashing around in the deep end of a community pool. Non-runners may think the same is true about a 2 hour run but I’d take an outdoor run in the beautiful Blue Ridge Mountains over a pool session any day!
So what exactly have I been doing in the pool? Well, I thought it’d be cool to share some of the workouts Pete has had me doing since I found out I had a stress fracture. Enjoy!
Sample workout 1: Lap swim to pool run…12 lengths medium / harder / all out x 4 cycles then 30 sec sprints x 15 (each with final 5-6 sec holding breath) – do 6 sets of this !!
Sample workout 2: Pool run – 15:00 warm – 20/20 power sprints x 15 – then 2:00 rest after #15 / then 90 sec snowball intervals x 9 (each w 30 seconds rest between and each with final 8-10 sec hands out of water holding breath) – then 2:00 after #9, before – 45/15 x 10 – 2:00 rest then 30:00 lap swim with intervals of choosing
Thanks for reading! Check back next week for more exciting tales from the deep end!
Here is my last week of training (10/19-10/24):
Sunday: AM: 1 hr 45 min aqua jog/swimming combo
Monday: AM: 1 hr 30 min aqua jog/swim
Tuesday: AM: 1hr 30 min aqua jog/swim
Wednesday: AM: 1hr 40 min aqua jog/swimming PM: 30 min bike
Thursday: AM: 1 hr 30 min aqua jog/swim
Friday: AM: 1 hr 30 min all aqua jog PM: travel to Fort Wayne, IN
Saturday: AM: 1hr 20 min aqua jog/swim
Total: 0 miles, 7 pool sessions, 1 bike session