Dear Diary

July 30, 2009

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Dear Diary

I got up early enough to go for a run, and I ended up running almost the whole 4km.  I usually only do about 2 or 3km so I was impressed that I did the 4km.  I guess it paid off taking a 1.5 week break (I did do one run during the “break”).  I ate well, although I got to eat more than just protein bars during the day!

Breakfast: the usual, omega 3 capsule

Snack: The Zone bar

Pre-workout: The Zone bar

Post-workout: The Zone bar (yep, no lunch, gotta remedy that next week)

Snack: blueberries, chocolate milk

Dinner: ???

Thursday

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July 30, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise, Weight Loss Tips. 1 comment.

Run a 5K under 25min

homer_running

From Men’s Health, January/February 2007 issue…

Assuming you can already run 3 miles, do one of the below runs in place of a regular run, and run your regular course on the other 3 days (that is, assuming you run 4 times a week! Me? Maybe 3 times…this week is an off week). 

Long Run: To ensure legs and lung can do the distance, run for 40min at 9.30 mile pace, add 10min until you can run 70min straight….whew…

Hard Run: To run at 8.03 mile pace, job for 10min, then do 3 half-mile runs in 4min each, resting 2min between.  Aim for 6 repeats, up from 3.

Fast Run: To finish off fast, job for 15min, then do four 30sec sprints at 90% max speed, add 2 more repeats up until you can do 10 or 12.

Note to self – this sounds crazy!  Makes me think I have to up my runs and hills….I do try sprinting at the end of my runs, and do hills 3 times once a week…except for this week, taking a run break.

A good time for a beginner 5K race is about 30min.  I’m still pushing 32min when I do 4km!

July 21, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Interesting Articles. 1 comment.

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