How do you all XT?

[AmyBeth68]

I'm worrying about my XT. I've been doing a super intense cardio-kickboxing class, really unlike any other fitness class I've taken. My teacher is a master Tae Kwon Do instructor/competitor who is ranked in the top 10 in the US. He's amazing. The class is awesome and I'm as fit as I've been in many many years. Here is my dilemma....the class is really tough. I know it's built my strength, endurance and balance. No doubt about that. But I'm a bit worried that combined with running it might be a lot of pressure on my knees and ankles? Right now I feel great....but I've just begun my running and training for the marathon so I'm only doing 2 miles on my LR!

Do you guys think that 3 days/week of this class combined with my runs (using Galloway's training plan currently) is too much? My only thought was to substitute my Wednesday K-boxing class for a yoga or pilates class instead to give me a good stretch and core work?

TIA for any feedback and advice!

 

[akasleepingbeauty]

Hi Amy.

I would think that adding in a yoga and/or pilates class would be a very good choice for you. The core strength as well as the breathing techniques and flexibility are all pluses for your overall fitness and will provide a good variation in your workout week. I am doing 3 days on the t/m or outside, 1 yoga class, 1 pilates class, and 2 off days per week - this is what I did for the 6 months before my race in January and it worked very well. I used the "Marathoning for Mortals" book and it suggests doing walking/running on Monday, Thursday and Saturday with XT on Tuesdays and Fridays and off days on Wednesdays and Sundays. This schedule keeps you from walking/running on consecutive days and spreads your XT and off days evenly in the week.

Hope this helps!

 

[MelRhoads]

Amy - I used the 3 day running/ week program b/c i have so many other things that we do to train for the adventure races. That way i could still bike, swim, mt. bike, kayak and rock climb. Lynn (xterratri) titled it athletic adhd. I guess my point is, if you love your kickboxing class, don't give it up. maybe you can run fewer days a week. the 3 day/week program includes 2 other days of intense xt for at least 45 minutes. That would make your class perfect for the program. I'll try to find the web site for that training program. I didn't follow it perfectly, b/c I changed the mid week run to be 1/2 the long run so i could be ready for goofy. i also substitlted some of my longruns with other endurance races. i did 2 adventure races instead of 2 of the lr's. i also did a century (100mile) bike ride one week instead of my lr. I think it is pretty flexible.

I sounds like you are in really good shape!!!

Here is a link to to 3 day/week program. In runner's world, it is 16 weeks instead of 18 (i liked the shorter one better, b/c i'm with christa, the race is the fun part, the training is what is painful and long!)
Training program

 

[Tiger Lily 03]

Ditto on the sounds like you are doing really well if you can participate in that class.

Listen to what your body is telling you. If you feel ok then continue especially if you are liking what you are doing. I think that the core strengthening/stretching plan is the best thing you can add to your mix if you can fit it in somehow.

It seems that you have good advice about how to train.

My workouts consisted of MFM program and XT was gym work with weights/swimming as I was able to fit in. Pilates for core strength b4 I went to work. Honestly, real life got in some days and I did have to skip some things. I used the Tri Charlotte training that was posted up with regard to the training for Goofy, LR on weekend consided of half on Sat and full amt on Sun as I got to the 12 mile LR mark. At that point, I took off the Fri and the Mon after those weekends (every other weekend). It worked for me.

 

[xterratri]

Strength training can be done in 2 sessions a week to either maintain or build strength(according to the sports physiology research I had to read in grad school) so you can probably substitute the yoga/pilates class on Weds to your benefit. Tae Kwon Do is so fun, isn't it? I quit rather than switch styles when I started med school but I still miss it. I'll get back to it though at some point in the future.

I x-train by swimming M, W, F, and biking T, Th, and Sun(Sat sometimes) with running M, W, Th, Sat(Sun sometimes). I've been alternating which weekend day the long run or bike happens on based on weather. I'll run in nastier weather than I'll ride outside so when we had unseasonably nice weather on some Saturday's I rode then. This is pre-season prep triathlon training so I'm training as a triathlete rather than a runner now. It's also a fairly intense triathlon training schedule because my major goal of the year is Ironman Wisconsin plus I'm doing 4 half Ironman races this year(FL, NH, NY, NH). When I was 'just' running prior to WDW Marathon, I used the MFM marathon plan with the Tues, Fri x-train.

If we had snow(we're supposed to get 6 inches tomorrow), I would knock out probably a bike session but maybe a run session with some time on cross country skis. I also like to mtn bike so I'll probably do substituting for either long rides or quality work on the mtn bike trails this summer. Trail running can be a fun alternative too. Basically, cardio is cardio but running is unique in it's demands/stresses on the joints so you do have to actually occasionally run. My freshman year of college I bike raced on the school team and when I was in my best cycling shape was also when I set my fastest for me perimeter loop run time(about 4.5 miles). I only ran about 1 day a week if I had some commitment I couldn't ride. As I said, cardio fitness is cardio fitness.

 

[AmyBeth68]

THANKS so much for the excellent feedback and advice. I am currently running Tues/Thurs/and either Sat or Sun. With XT on M/W/F. I wanted to make sure that the K-boxing wasn't too intense. I think I may try to do K-boxing on M/F and throw yoga or pilates in on W once I get to longer training runs. But for now it sounds like 3 days/week of K-boxing with 3 days/week of running should be okay.

THANKS AGAIN!!! You guys are a wealth of knowledge!