It is officially RACE WEEK!!! Only 4 more days before my first 5K and I am PUMPED! Here's my plan for my last week of training (which will be easier since I was laid off today):
Monday: Well, since I've already completed my Monday training I'll just summarize. Ran 3.75 miles on the race course at about 8 min/mi.
Tuesday: Run minimum of 4 miles and maximum of 5 miles at Reid Park at a lower than 9 min/mi. pace. Late class. Took the evening off.
Wednesday: Gym Day! Warm up with elliptical then lift weights and give my legs (and the rest of me) a really good stretch and workout. 5K run at Reid Park at 8 min/mi.
Thursday: 5K run at Reid Park at 8 min/mi. Gym Day! Warm up with elliptical then lift weights and give my legs (and the rest of me) a really good stretch and workout.
Friday: Chill Out! No running, no weights, no stupid activity that's gonna get me injured the day before the race (because I'm just that lucky). Some good stretching, maybe some yoga at home. Biked 5.5 miles to stretch the legs and get some exercise in before the big day.
Saturday: RACE DAY! KICK SOME ASS!!!
*All of the above is weather-permitting. We've gotten some pretty stormy weather round these parts the last few days but I have a good feeling that it's going to be clear skies all week!
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
Monday, March 8, 2010
Sunday, March 7, 2010
Cross Training
Training for one's first 5K can be tough. That's a hell of a lot of running, especially for someone like me who is not used to running. High impact indeed! My feet and knees were very, very angry after the first few runs. Now, some people say that the only way to really get better at running is to run...and run...and run. Others suggest cross training to alleviate the impact on the legs and work different muscle groups. Since I've never been much of a runner, I figured cross training would be a fun way to get ready for the 5K.
1. Gym: I'm not sure if running on a treadmill can be considered cross training but it's a bit less impact than running outside. Cardio on the elliptical or stationary bike and various weight training routines are definitely cross training.
2. Cycling: When I moved back to Tucson, I began to bike as much as I could. I biked around town, to and from work and the gym, and even went mountain biking. This will certainly help when I race in my first triathlon!
3. Yoga: I'm surprised how much I've enjoyed my yoga classes. I haven't been able to go every week but even after only 4 classes I can see an increase in flexibility. This really helps during my pre and post run stretches.
4. Rock climbing: Started doing some indoor rock climbing at Rocks and Ropes. This really works out a lot of the muscles in the body. I am REALLY enjoying using this to cross train. If it weren't so expensive I'd do it more often!
5. Swimming: Once it gets a little warmer out I'll jump into the pool and start doing laps. Not only is the VERY LOW impact and good for endurance and upper body work outs but I'll need to get some good swimming practice in for the triathlon in July!
1. Gym: I'm not sure if running on a treadmill can be considered cross training but it's a bit less impact than running outside. Cardio on the elliptical or stationary bike and various weight training routines are definitely cross training.
2. Cycling: When I moved back to Tucson, I began to bike as much as I could. I biked around town, to and from work and the gym, and even went mountain biking. This will certainly help when I race in my first triathlon!
3. Yoga: I'm surprised how much I've enjoyed my yoga classes. I haven't been able to go every week but even after only 4 classes I can see an increase in flexibility. This really helps during my pre and post run stretches.
4. Rock climbing: Started doing some indoor rock climbing at Rocks and Ropes. This really works out a lot of the muscles in the body. I am REALLY enjoying using this to cross train. If it weren't so expensive I'd do it more often!
5. Swimming: Once it gets a little warmer out I'll jump into the pool and start doing laps. Not only is the VERY LOW impact and good for endurance and upper body work outs but I'll need to get some good swimming practice in for the triathlon in July!
New Fitness Goals and Abridged Training Summary
After completing some pretty heavy health and fitness goals, I decided to put my new fit and healthy lifestyle to the test.
5K: A few goals associated with this first step. I was never much of a runner so even though I was more fit and stronger than I had ever been, running still did not come to me very easily. I didn't know how long it would take me to actually prepare myself for a 5K but I decided to register for the first upcoming race. I gave myself one month.
5K Goal 1: Finish 5K at 10:00/mi pace. Finished? Yup! I was able to complete this the first time I ran. However, I wasn't able to run the whole way.
5K Goal 2: Run the whole 5K distance. Finished? Hell yeah! 2 weeks after beginning my training I tore up the course. Ran 3.5 miles in under 29 minutes without stopping. Just under a 8.5 min/mi pace.
5K Goal 3: First Distance Run: Finished? Definitely! 2 days after completely running my first 5K (see #2) I ran 7 miles without walking in 1:08:00.
5K Goal 4: 8 min/mi pace: Finished? YES! 2 days after my first long run (see #3) I ran 3.85 miles in about 31 minutes...a pace of 7:55 min/mi.
5K Goal 5: Run a 5K race at under 8 min/mi. Finished? Not yet. First actual race is in 1 week!
The goals don't stop with 5Ks. Check out my 2010 race schedule!
5K: A few goals associated with this first step. I was never much of a runner so even though I was more fit and stronger than I had ever been, running still did not come to me very easily. I didn't know how long it would take me to actually prepare myself for a 5K but I decided to register for the first upcoming race. I gave myself one month.
5K Goal 1: Finish 5K at 10:00/mi pace. Finished? Yup! I was able to complete this the first time I ran. However, I wasn't able to run the whole way.
5K Goal 2: Run the whole 5K distance. Finished? Hell yeah! 2 weeks after beginning my training I tore up the course. Ran 3.5 miles in under 29 minutes without stopping. Just under a 8.5 min/mi pace.
5K Goal 3: First Distance Run: Finished? Definitely! 2 days after completely running my first 5K (see #2) I ran 7 miles without walking in 1:08:00.
5K Goal 4: 8 min/mi pace: Finished? YES! 2 days after my first long run (see #3) I ran 3.85 miles in about 31 minutes...a pace of 7:55 min/mi.
5K Goal 5: Run a 5K race at under 8 min/mi. Finished? Not yet. First actual race is in 1 week!
The goals don't stop with 5Ks. Check out my 2010 race schedule!
Saturday, March 6, 2010
C25K Warrior!
Allow me to introduce myself. My name is Swet Willie and I'm a C25K Warrior.
First, the name. Well, that's kind of a weird story. If you're really interested in where it came from, find Maggie K. (in Tucson) on Dailymile.com and ask her (also, tell her how awesome she's doing with her run training!). I'm sure she'll be happy to tell you. After all, she was there when it was invented.
Ok, the C25K Warrior thing. For those of you who don't know, C25K stands for Couch to 5K. Technically, I took a bit of a different route to get to the 5K training than you're ordinary C25Ker. In fact, I didn't hear of C25K until over a year after I started getting fit and healthy and 2 weeks after I started actually training for my first 5K! C25K Warrior is a term I made up meaning that while my first race is going to be a 5K, I am not even close to stopping there. Here's my race schedule for 2010:
March 13: Midtown SerToMa 5K for the Arizona School for the Deaf and Blind
April 11: Susan G. Komen Race for the Cure 5K
May 2: Tucson Heart Group Cinco de Mayo 10K
July 4: Holualoa Firecracker Triathlon
November 7: Saguaro Physicians 5K
December 12: Holualoa Tucson Half Marathon
If I can complete this, I will indeed be a C2-Half Marathon Warrior! That Half Marathon is pretty damn intimidating but honestly, so were the other fitness and health goals I've reached in the last 15 months. But I am passionate and motivated and I know I can do it!
First, the name. Well, that's kind of a weird story. If you're really interested in where it came from, find Maggie K. (in Tucson) on Dailymile.com and ask her (also, tell her how awesome she's doing with her run training!). I'm sure she'll be happy to tell you. After all, she was there when it was invented.
Ok, the C25K Warrior thing. For those of you who don't know, C25K stands for Couch to 5K. Technically, I took a bit of a different route to get to the 5K training than you're ordinary C25Ker. In fact, I didn't hear of C25K until over a year after I started getting fit and healthy and 2 weeks after I started actually training for my first 5K! C25K Warrior is a term I made up meaning that while my first race is going to be a 5K, I am not even close to stopping there. Here's my race schedule for 2010:
March 13: Midtown SerToMa 5K for the Arizona School for the Deaf and Blind
April 11: Susan G. Komen Race for the Cure 5K
May 2: Tucson Heart Group Cinco de Mayo 10K
July 4: Holualoa Firecracker Triathlon
November 7: Saguaro Physicians 5K
December 12: Holualoa Tucson Half Marathon
If I can complete this, I will indeed be a C2-Half Marathon Warrior! That Half Marathon is pretty damn intimidating but honestly, so were the other fitness and health goals I've reached in the last 15 months. But I am passionate and motivated and I know I can do it!
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