First Last Phase of 2024

Some reflection going into this cycle

If you are looking for the current plan, and one of these followers just here for the weight training and running plan, you can go ahead and skip this section. Since it’s the first training block of the year, I want to use this section for myself as a little time capsule to jot down some thoughts and whatnot.

Motivation went from high to low, goals got smaller, and overall energy is at a low point to start off 2024.

Originally the plan was to give my body a rest for about 4-6 weeks after I hit 1000 miles for the year on Christmas eve. I stuck to it for about 18 days. (I only know this because I calculated it, because of what I am about to write next.) Not listening to my own plan, caused probably a big setback that I’m going to feel for at least the start of this year.

Now I am not making excuses, but I am complaining. Since New Years in 2023, my whole right leg has been constantly getting worse, from my Achilles, to my calf, to my plantar fascia, and my adductors/abductors. Looking back, I probably overtrained, and didn’t give my body.

This is 2024 me saying yea “overtraining” is a thing. I used to never think that you can do too much. I always had the train of thought that the more you put in, the more you get out. I was on that mindset here especially in NYC of go go go. I stretched myself kinda thin in 2023, and even now in 2024.

I never gave myself the rest. I had some ego with coaching, trying to do to much physcially and thinking I guess, I was back in my college days. I had this grand scheme once I got laid off, I can utilize all this extra time and really explore different routes of fitness to improve my running. I was coaching classes, taking some classes, lifting on my own, throwing in yoga days, running either before or after classes, and giving running tours throughout the week. I hit my limit somewhere, but had to many commitments that relied on being active. Working a night shift, waking up early to get a run in, before being on my feet all day, and not really incorporating a good rest day I think I genuinely didn’t let my body rest. I have a friend who always used to say that you need to rest. I was against that logic, and in the camp of, “no days off keep going” mentality.

I didn’t really listen to my body, and kept pushing to try to gain something out of all the work I was putting in. However, you don’t really grow until you recover what you already lost. It’s a constant fight to want to keep moving forward and to take every opportunity to maximize my progress.

Alright I’m kinda done writing here…

What really caused most of this looking back now is honestly just getting enough rest.

Phase 1

General Overview

Really going to just focus on really slow runs for the next 2-3 months here. The first half I am looking to do in March, the main goal is to get through it. Keeping my calf, and Achilles healthy through this whole progression.

Normally my training blocks are a bit more detailed and laid out so much nicer. Truth is, these past few weeks I’ve been overcommitted and haven’t had the chance to do much planning in this realm except in my head. So everything you see below is a rough framework. If you’re working full-time, have another side gig or anything else take some ideas from below.

Date	Training Block
Jan 1	Rest
Jan 14	Rest – Low Impact
Jan 22 – March 16	Running Block Starts – Low Impact

Running Program

So usually I program my next running program for myself, but I haven’t had the chance, and overall things haven’t looked great. Each day I wake up, it’s really a test to see if I can run today or not. So with the little help of Garmin I’ll most likely just be following one of the main coaching plans. The main advantage is that the workouts are programmed straight into the watch and each day. If I miss, it’ll recalculate and adjust for me.

Between all the jobs I am doing, the most important is to just keep a consistent schedule. What I would like to do for this year is to run faster, and run less. Really going to try to put this plan into action. I think for the first part of the year, I’m going to knock running days down to 3-4 days a week. [Again another sidenote for myself: I was at 5-6 running days last year.] Given the amount of mental context switching, and how much I am on my feet, the 3-4 day plan might be beneficial and happy to just get back into running without pain again to start the year.

Lifting

So I tried in the past doing double the lifts from F45(where I am coaching), to a lifting plan that I am usually following for myself. The main goal here, to fit in with my schedule is do my best to stick with one or the other. On the days that I can make the F45 lifts, I’ll be opting for those. Else the program I am following to supplement my runs is through M&S with the 21 Day New Year Lift. It’s a good little blend of some circuit and strength training.

Not going to try to over do it with the lifts this year, and try to get in some solid rest.

Recovery/Pre-hab/Re-hab

So I’ll be trying to add in some of the F45 recovery sessions throughout the week and after as many workouts as I can. On top of a few other hip mobility programs that I have found tried and true on the internet. There is one 8 week hip mobility program that I’ll follow a little bit stricter throughout the week.

Again some of the idea is to try to work some other muscles that I normally don’t when running. So the different methods are good.

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The year is already in full swing and the first month is almost done. I have a few jobs lined up, events planned, and some big goals set. Get some urgency, regardless if your injured or not, and keep going.

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