My Dumbo Double Dare Training Plan

Hey guys! I have finally finished my Dumbo Double Dare Challenge training plan and as promised I am going to share it with you. Now before I go any further, please remember that I am NOT a certified personal trainer, running coach, nutritionist or physician.

In Training for Dumbo

[Source: runDisney’s Facebook Page]

As of Monday, I am officially in training for Dumbo. To say that I am excited about it would be an understatement. I am ecstatic, overwhelmed, thrilled and nervous. I feel like I have created a plan that is both aggressive and not too difficult. I tried to follow all of the rules of training but I still doubt myself. I still worry that I will somehow become derailed and not be able to accomplish my goals. Here is my training calendar for the rest of the month of May.

Dumbo 2013 Calendar

{Click the image to see my full training plan}

When I set about to create this plan, I knew that I wanted a plan that would incorporate a wide range of workouts. The plan I came up with is 16 weeks long and is roughly passed on a plan from the Runner’s World Smart Coach program. I added in cross training, strength training, core work, stretching and shifted some of the runs around. Cross training and strength training are important for building overall strength as well as improving overall health. Here is a quick break down of the weeks.

Weeks 1 through 5:

  • Mondays – Cross Training (XT) + Strength Training (ST)
  • Tuesdays – Easy Runs (E) + Core
  • Wednesdays – Cross Training (XT) + Strength Training (ST)
  • Thursdays – Tempo Runs (T) or Speed Work (S) + Core
  • Fridays – Cross Training (XT) + Strength Training (ST)
  • Saturdays – REST
  • Sundays – Long Runs (L) + Stretching

Weeks 6 through 16:

  • Mondays – Cross Training (XT) + Strength Training (ST)
  • Tuesdays – Easy Runs (E) + Core
  • Wednesdays – Cross Training (XT) + Strength Training (ST)
  • Thursdays – Tempo Runs (T) or Speed Work (S) + Core
  • Fridays – REST
  • Saturdays – Easy Runs (E) + Core
  • Sundays – Long Runs (L) + Stretching

My primary goal is to do ALL of my training runs even if I don’t do them on the days planned. In the past, my biggest problem has been sticking to the training plans I create. This time I actually want to follow it all the way through … at least when it comes to the running days.

My secondary goal is to cross train and strength train 2 days a week. The first five weeks have 3 days with those workouts but I will be ok with 2 days. As I mentioned the other day, I really want to get stronger and two to three strength workouts a week will help me get there.

On the weekdays that I run, my goal is to do some additional core work. I haven’t quite figured out those workouts but I will share them once I do. After my long runs, I am going to do some stretching. It will probably be one of my many yoga DVDs. The point is to stay injury free while training for Dumbo and Dopey.

Each week, I will post a recap of how my workouts went. I already do that but now these posts will be focused on how well I am following my training plan. If you want to see my entire training plan, you can click the link below. It is a PDF so you can download it too.

Click {download} to see my full training plan!

A note about pacing: I am going to be using the suggested paces from Smart Coach. They match where my fitness/running is at now and where I want to be. If you are unsure about what pace to use for any of the runs, I would recommend looking at the McMillan Running Calculator. It is a great tool to give you an idea of the paces you should be hitting on your training runs.

Weekly Workouts: May 6, 2013

Last week was interesting for me. I didn’t really get in the workouts that I had planned nor did I run as much as I wanted to. I did stick with using my pedometer and logging all of my food. It is taking some getting used to again but I am pleased with how it is going. While reading Foodist, I decided that I wanted to make some serious changes in my life. I will be writing a separate posts about those changes but I already hinted at some of them in my book review.

2013 May Weekly Workouts

I was hoping to get back into a better workout schedule last week but that didn’t happen. Between my work schedule and my boyfriend’s work schedule, waking up 5:30 AM was just not happening. I am hoping that my work will slow down a little in the next few week’s so I can get back on track.

Last Week’s Workouts:

  • Monday, 5/6/2013 – Elliptical + Strength Training
    • Elliptical – 2.36 miles, 27:00 minutes
    • Strength Training – Push Ups (W2D3L1) + NTC Shoulder Ripper
    • Daily Steps – 6,055 (~2.98 miles)

Monday's Workout

I started with a simple warm up on the elliptical machine. I didn’t push myself too hard. Then I headed over the weight room. I am slowly but surely trying to get through the 100 Push Ups program. After doing one of those workouts, I did a “Get Focused” workout from the Nike Training Club. Since upper body was my focus for today, I chose the Shoulder Ripper workout. Once I was finished with the strength workout, I jumped back on the elliptical machine for a cool down.

  • Tuesday, 5/7/203 – Rest
    • Daily Steps – 2,537 (~1.08 miles)

No workout today. My daily step count was a little low because of it.

  • Wednesday, 5/8/2013 – Easy Run
    • 3.06 miles, 38:16 minutes, 12:31 min/miles avg. pace
    • Daily Steps – 10,145 (~4.93 miles)

Wednesday's Run

Tonight I decided I needed to go for a run. I had been itching to go run for over a week and it finally boiled over. I left work a little early and headed over to Fit2Run to join in their Wednesday night Fun Run. It wasn’t the run I was hoping for but I felt awesome for getting out there. I needed this run!

  • Thursday, 5/9/2013 – Rest
    • Daily Steps – 3,068 (~1.27 miles)

No workout today. It was just one of those days.

  • Friday, 5/10/2013 – Rest
    • Daily Steps – 3,565 (~1.47 miles)

No workout today. I seriously hate leaving work at 8 pm on a Friday night.

  • Saturday, 5/11/2013 – Strength Training
    • Strength Training – Push Ups (W3D1L1)
    • Daily Steps – 705 (~0.28 miles)

Today I realize that I am a total sloth on the weekends. During a commercial break, I decided to do another of the 100 Push Ups program. It was a little strange at first to be doing a workout while watching television but I didn’t really mind it.

  • Sunday, 5/12/2013 – Rest
    • Daily Steps – 1,202 (~0.62 miles)
    • Plank A Day – 1:01.3

Today was my first attempt at meal planning and grocery shopping like at Foodist. Once I get the hang of it, I will write a thorough post on it. I went to the store a little late so I didn’t have very much for meal prepping. Next week, I am going to try and make it to the store earlier. Also, I have decided to try and complete a #plankaday. I was able to hold an forearm plank for a minute today.

How did your workouts go last week? Do you use a pedometer? If so, what is your daily step goal?