I ran my second 5K on the weekend and I ran the whole thing (stopped 3 times to catch breath for a few seconds) and shaved 10min off my time! I was so happy. My cousin and I didn’t get much sleep the night before and we hadn’t been training religously so we were surprised. We’re doing more 5K this year, and aiming for a 10K next year!
I read this this morning and I was blown away. A woman wanted to improve you 5K run time and she did it by walking – not running. READ IT!!!
The formula for the aerobic heart rate range is 60-85%, but remember that we know the body burns fat best at 75%, so we’ll calculate all three.
220 minus your age, gives your heart rate maximum. Multiply by heart rate percentage (.6,.75 or .85) for range.
So, for a 35-year old woman, the formula would look like this:
at 60% maximum heart rate 220-35 * .60 = 111 per minute
at 75% maximum heart rate 220-35* .75 = 138.75 per minute
at 85% maximum heart rate 220-35* .85 = 157.25 per minute
I got a 3K run in last night. It was good. Legs were tired from the leg routine at noon hour, had to walk a bit near the end.
July 30, 2009
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
I went for a run this beautiful, sunny, warm, breezy morning and extended my run. I ran 4km in 32min. I did have to take a few 1min walk breaks but loved it! I might go again today, run some hills or something, so nice outside!
I was trying to find out how long my usual route was, and how much more I had to add for the 5K. Found this GREAT website called MapMyRun (www.mapmyrun.com). Create an account (I got the free one) and then you can map out your routes on a map. It allows you to save many routes, adds theis Ks or Miles, and can find new routes for you. You can track your dialy runs (how long, what routes, etc) and you daily calorie intake. So handy. I love it.
I started running hills yesterday. Ran up 3 times and by the time I get to the top I’m winded. I read in Runner’s World Magazine that running hills is good for training for a 5K (or any marathon).
Running hills strengthens tendons, ligaments, reduces the risk of injury, improves running form, focuses on individual joints and small sets of muscles, increases aerobic and anaerbic capacity, and when you run down the hill you can practice good downhill form!
This site is really good for running hills, coming down, types of hill workouts, etc. -> http://www.runnersworld.co.uk/news/article.asp?uan=159