What I am focusing on in the running off season so I can come back to training refreshed and ready to train hard!This post is sponsored by Mizuno on behalf of FitFluential. All opinions stated are my own. Thank you for supporting the brands that support Lean, Clean, & Brie!
But just because I am done racing for the year, that doesn’t mean I am throwing in the towel. I want to enter my 2018 training season with a good base and strength, but I don’t want to overdo it. I want to feel refreshed and ready to go when I start training for my next race, so it is a balance with a fine line — keep in shape, but don’t do so much that I am burnt out by the time I start training.
Here’s what I am doing in this off-season before I start race training again:
I’m still running
Not crazy high mileage, not crazy low mileage. I am keeping a base of about 25-30 miles a week. While my average mileage during marathon training was 38-40 miles a week, this mileage is not all that much lower, but the majority of my miles are EASY recovery miles. I go out at an easy pace and don’t push it much. To be honest, I haven’t felt much like doing speed work at all since my marathon. For a month and a half I did zero speed workouts, and I was completely okay with that. I have done two speed workouts since and it seems like keeping speed workouts at once a week, with not crazy mileage or speeds, is going to work best for me in the off-season.
To keep a good base in the off-season, I am loosely following Kara Goucher’s Half Marathon Training Plan. I started it last week and am using it as more of a guide than following it hard-core. I used this plan for my last two half marathon PRs, but now that I have gone through a season of marathon training, this plan seems a lot less difficult than it did before. Most days the mileage is a choice between 3 to 6 miles, so I just choose whatever mileage feels good for me on that day (sometimes its 3, sometimes its 4, sometimes its even 6).
I’m finding what works for me
I am using this time off from race training
to get my life together to find what will work best for me during a training cycle. That means testing out clothing, shoes, and accessories to see what feels best for me to train hard in.
Mizuno sent over their latest edition of the Mizuno Wave Rider and I was excited for the 21st model of the beloved Mizuno Wave Rider. Happy 21st Birthday Wave Rider! #RunResponsibly I love my previous models of the Wave Rider so I was excited to take the latest model out for a spin. So far I have put over 20 miles on these shoes and I really like them. As usual, they work for a lot of different distances — I have used them for a long run and for a couple easy recovery runs. I could also see these being good for longer distance speed workouts and for long runs. The Mizuno Wave Rider 21 is a neutral shoe and I even like this model for racing long distances. I love the Wave Rider because it is so versatile for different distances. I have had other models that I felt like took a while to break in, but it felt like for this pair, I was feeling good in these shoes from the first mile!
I’m getting stronger
I started off 2017 with a good schedule of getting strength training in, but after just a couple months, I fell out of the schedule and during marathon training I spent little time strength training. To be honest, I would so much rather be out running miles than lifting weights! I know that strength training is going to make me a stronger runner, so I am really taking time during the off season to focus on strength. Since I am running shorter distances, I have more time I can devote to strength training. It’s also a good option on days when I get home from work late and it’s already dark out so I skip out on my run and stay inside and strength train. Beyond lifting weights, I have been loving Oiselle’s Dirty Dozen Core workout — it is a bit longer than I usually spend on core work, but I think it will pay off!
I’m planning 2018 & setting big goals
So far I have signed up for two races for 2018 and I have a couple more to sign up for too. I’ll share more soon, but I am excited for my 2018 racing season to say the least. I am working on setting big goals that I know if I grind it out I will get to. I want to set some major PRs in 2018 and am using this off season to zone in on those goals and figure out what I need to do to get there. I am spending extra time this off season reading up on training advice, nutrition advice, and strength training advice. The more I know going into race training season, the more prepared I will be to crush goals and make 2018 a great running year for me. 2017 was an awesome running year (PR in the half marathon + first marathon), but I think I can top it in 2018. I’ll be sharing more about my 2018 running season in the new year — stay tuned!
I would love to hear what you are up to in your off season! I know most marathons are done for the year and a lot of us are in or entering in our off season so I would love to know what you are up to. Getting stronger? Testing out new shoes? Finding the best races?
This is a sponsored conversation written by me on behalf of Mizuno. The opinions and text are all mine.