I’m a girl with a plan! Or at least part of one (perhaps a “pla” – if you were a Friends fan you may get the reference). It’s officially fall! And that means that my next running goal is right around the corner! It feels like summer sped by in a heartbeat and I confess that my focus over the summer was more on general fitness and swimming than it was on running. But all of that work that I was doing in the pool and on my legs was done to set me up to be able to start a fall running program – so here goes!
Fall is my favourite time to run – the weather is still nice, but the temperatures drop enough that the idea of running doesn’t make you instantly long for an ice bath. Trail running is even more beautiful as leaves start to turn and the colours are amazing. And I find fall to be a very inspiring time of year. I think it goes back to my school days – fall makes me think of buying school supplies and anticipating a new year and all it will bring. I like to tap into this energy and create a running plan for myself each fall.
This year I will be taking it slow. I’m still just getting back into being able to run and my fitness is at an all-time low. The last thing I want to do is push myself too hard, get injured, and be back at square one. So keeping that in mind, my first goal is to complete a fun 5k. I say “fun” 5k because I want to do a race that is not geared to more competitive runners but to those looking for a fun afternoon out. I don’t want to feel the pressure of keeping up with the pack or setting a personal best for my time. That is why I’ve chosen the Big Elf Run as my first official “I’m back” race!
Picking my Goal Race
I have done the Big Elf Race once, but it was during covid so it was a “virtual run”. I downloaded the route and an app that gave me instructions on where to run (pretty easy as it was through the seawall in Stanley Park – even I couldn’t get lost!). It also had the announcers in the app cheering as I passed each milestone and I have to say for a virtual race it was a lot of fun. Stanley Park is an iconic location in Vancouver – it is a beautiful park that is surrounded by the Pacific Ocean. The run takes you along the seawall – a path with stunning ocean views and the North Shore mountains in the distance – you can’t beat the scenery.
I’m excited to do the route again, but this time with a group of other runners, out enjoying the experience.
The race also supports the Christmas Bureau which is a cause near and dear to my heart – helping families in need have a happy holiday. If I can marry a goal race with a cause I support – it’s a double win!
Finally: THIS RACE IS FUN! The focus on the Elf run is fun! People get dressed up. There are photo booths at the start and finish lines, part of your race kit includes an elf hat to wear! For my first race back I couldn’t think of a better, more fun way to re-enter the running world. It’s also worth noting that your finisher’s medal is a carved wooden ornament you can hang on your Christmas tree.
Training for my 5k Fun Run
Just because this race is a fun run doesn’t mean that I don’t have to train for it. I am a long way from running (or even run/walking) a 5k. So I will be training as carefully for this race as I did for my marathon and ultra-marathon distances. Each race and distance comes with its own challenges and my motto of “more train, less pain” always applies.
I am personally not a fan of organized training plans. I have tried joining running groups and following set schedules such as the couch to 5k and they don’t work for me. That’s not to say that these plans and training methods don’t work, they just don’t work for ME. I like to have more flexibility in my approach. My plan for myself is to start by focusing on building up my cardio. I have been working my legs and cardio in the pool, which has me at an excellent starting point.
My schedule will include 5 days of workouts and 2 rest/mobility days. I find that the fastest way to build up cardio is to hit the cardio machines in the gym. So my long-lost best friend the elliptical trainer will be making a comeback in my life. 2-3x per week I plan to do a 30-minute elliptical workout. This will get my heart rate up and get me focused back on the running mindset. I don’t want to give up the pool so 1-2x per week I will hit the pool for a swimming workout. This also helps my cardio with the added benefit of working my arms and legs together. Add to that strength training 1-2 times per week. Finally, I will hit the road or trails once a week to start to go for a run. As the weeks advance, this will change to 2-3 runs per week – but as I get going I am keeping it to just once a week. Finally, I will need to focus on mobility and stretching at least twice weekly with yoga routines (although all workouts will have a short stretching component).
Years of experience with training plans have given me a pretty good idea of what works for my body. Right now what my body needs is to rebuild endurance, build up strength, and focus on cardio. So the plan that I have developed has taken my needs and challenges into account. While it is low on actual RUNNING time, it is what I need to do right now to build my foundation. I ran this plan past Devin, my trainer, and he agreed that this is what I need right now. He and I will adjust it as I progress and my needs change.
My Weekly Training Plan
This is subject to change (and I will update as it does) but for now this is how I am aiming to structure my week:
Monday: Gym cardio – elliptical x 30 mins, yoga class
Tuesday: Strength day – workout with Devin
Wednesday: Gym cardio – elliptical x 30 mins, yoga class
Thursday: Swim day – workout with Devin
Friday – REST DAY!
Saturday – Gym cardio – elliptical x 30 mins, strength training in the gym (focus on legs)
Sunday – run day! (start with as far as I can go and gently increase mileage each week)
I will update weekly with my progress, advances, setbacks (because we know I’ll have them!), and changes to my schedule
What are your fall running goals? Share them here so we can cheer each other on!
