Training update

I started my new training program today, comprised of a nutritional plan to help reduce my carb intake, and an exercise routine that balances cross training with running. This 12 week program will provide me with the base I need before I increase the intensity of my training in the spring.

The nutritional plan has me eating a combination of select lean protein and healthy carbohydrates every three hours to speed up fat loss and maintain stable energy levels. If I get hungry again in about three hours, my food portion sizes are correct. If I am hungry sooner, I didn’t eat enough. Still feeling full four or five hours later? I ate too much.

Our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite. Portion size is important to weight management. I employ a common sense approach, such as using the palm of my hand or a clenched fist for gauging the portion sizes of food. I need to focus on fixing my meals in advance and freezing them. I also need to plan grocery shopping at least once a week. I find that when I run out of nutritious food I become tempted to select unhealthy food choices.

My exercise plan is to weight train intensely, three times per week on alternating days with cardio exercise three times per week. My routine involves selecting one exercise and conducting five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reducing the weight and doing 12 reps. Immediately after, I perform another set of 12 reps for that muscle group using a second selected exercise. For each muscle group, I rest for one minute between the first four sets. I then complete the final two sets with no rest in between, wait two minutes before moving on to my next muscle group, and complete this pattern five times for the upper body training experience and four times for the lower body training experience.

Although my schedule called for an upper body workout today and cardio tomorrow, I switched my schedule to accomodate my attendance at a concert tomorrow night. Given that my gym is open until midnight, I plan to do weight training after the concert concludes. I decided to run tonight. I ran 7k at a 5:58min/km pace in snow while using my YakTraks for the first time. This was my first run in approximately 4 weeks or more, and it felt great. I took my time because I am still getting over the flu; the crisp air felt refreshing, and I was pleased with my performance.

At work I announced that I planned on starting up a lunchtime run/walk club. When I trained for the Ottawa Half-Marathon in 2004, I found running 5-6k at lunch four days per week very refreshing; if I was not tired by the day's end, I would then hit the gym for 2 hours of aerobics and weight training. Given that there are a few recreational runners in my branch at Queen's Park, I thought it would be a welcomed initiative. The feedback was incredibly positive. Looks like I'll have a few more running partners.