Run a 5K under 25min

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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.

Meet Rich Roll, one of Men’s Health “25 Fittest Guys in the World”

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Rich Roll was nearing 40, overweight, out of breath and lost.  Within 2 years he dropped 30lbs, went vegetarian, and competed in the Ultraman World Championships, a grueling 3-day endurance triathlon circumnavigating the Big Island of Hawaii.  It involves 6.2 miles of swimming, 260 miles of cycling and finishes with a 52.4-mile double marathon run. He placed 11th overall and was the third-fastest American.  Read his story here.  My. God.

His blog here: http://www.richroll.com/

July 21, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Interesting Articles, Weight Loss Tips, WTF!?. 3 comments.

The 2009 Eat Clean Diet Body Makeover Challenge

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Check out The Eat Clean Diet website for the annual Body Makeover Challenge.  If you are using The Eat Clean Diet to lose or maintain a large weight loss, take a before (and after) picture, submit your story and photos to www.EatCleanDiet.com.  You could win a spread in Oxygen Magazine, a one-hour in-person consult with Tosca Renoxygeno and $3000!

Check out the new Oxygen for this year’s winner.

July 20, 2009. Tags: , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. Leave a comment.

Dear Diary

July 19, 2009

Dear Diary,

I took another rest day today – couldn’t get myself out for a run.  Very tired.  Slept like a rock last night, despite my great afternoon nap.  I did a weights routine at home today (see below).  At well, although my bf did buy me my beloved carrot cake last night…which I enjoyed.  Had a light snack of another apple and cheese stick instead of a full dinner.  I work up at 8:30am to my bf working out in the living room, and he offered to make me breakfast today!

I also decided to take an extra Omega-3 in the AM, as per directions (2 a day with meals).  Took a Vit C as well.

Breakfast: 2 eggs, bacon, 1/4 whole wheat croissant, coffee, berries salad

Lunch: Chocolate milk, coffee, cheese stick, berries salad, protein shake

Snack: Ate some turkey lunchmeat while making my lunch for tomorrow

Dinner: Bacon wrapped chicken breast with asparagus (bf again making me dinner!), multi vit, vit B, calcium, Omega-3, apple pastry thing with berries salad

Update:  Did Abs dvd today..and bf bought me a pc of carrot cake. I am going to be much healthier when he’s not around!

sunday

July 19, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise, Recipes, Weight Loss Tips. 1 comment.

Dear Diary

July 15, 2009

Dear Diary,

I am tired!  I didn’t eat enough during the day.  I did do push ups this morning (30, 50, 50, 50) while I was drinking coffee and reading the news.  I biked to work, but didn’t take the stairs.  Hot in the building and sick of being sweaty!  I did change up my noon hour workout – upping the weights and taking out some cardio, hoping I’d make up for it elsewhere in the day (AM run, PM run, bike to work, squash, vball).

I played 2 games of squash after work and man were they competitive!  I won the second one and very happy about that.  Lots of hussle and flow (ahem, rallies).

Breakfast: the usual

Snack: blueberries

Lunch: turkey on brown, coffee

Snack: celery

Dinner: Protein shake, cheese string

Wednesday

July 15, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise. 2 comments.

Prep for 5km and 200 Sit Ups Challenge

I did my “exhaustion” run on hot day…and didn’t eat many carbs today with only a protein shake for afternoon snack/dinner.  So anyways I ran about 2km, with a few short stops (30 seconds) in the shade for relief.  I think I can do better if I ate some dinner beforehand and if it was cooler.

On a side note, I did Week 5 Day 2 of the 200 Sit Ups Challenge.  I have been taking my time between the days because of other physical activities.  My abs feel worked but I will finish both challenges!  I might be doing Week 5 over again depending on what Week 5 Day 3 is like for both!

June 24, 2009. Tags: , , , , , , , , , . Exercise. 4 comments.

Dear Diary

June 9, 2009

Dear Diary,

Today was a good day.  I brought food (veggies, olives, avocado, roast beef sandwish, water) and was not hungry.  I went to the gym and did the workout below, I biked to work and took the stairs 5 times.  Feel good!  Arms are sore because they were worked out yesterday, once at the gym and second doing the pushup challenge.

Booyah!

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June 9, 2009. Tags: , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise. Leave a comment.

Change up your arm routine – Oxygen Magazine

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I changed my arm routine today and used tips from the March 2009 edition of Oxygen Magazine.  It suggested to change your barbell grip with every set.  So after the one warm up set with 15lbs on the EZ bar I did normal spaced grip for the first set, wide spaced grip for the second and for the third a close spaced grip.  Wide grip is one hand larger than shoulder width one each side.  Close grip is 4 inches between hands.

The theory is that changing the grip recruits different muscle fibers to do the work – and the more fibers you get to work the more are damaged, then repaired in recovery meaning muscle growth.  This also produces a balanced-looking bicep.  I started with 15lbs to get the techniques right.

My arm muscles are really “popping out” I think from the added exercise from the 100 push ups challenge.

June 8, 2009. Tags: , , , , , , , , , , , , , , , , , , , , . Exercise, Interesting Articles. Leave a comment.

The Challenges Update

pushSo I’m one Week 3 Day 2 of both the 100 Push Ups Challenge and the 200 Sit Ups Challenge (actually crunches).  The push ups are testing me – 25 reps on the second set.  The crunches I’m feeling it on the second set as well.  I’m noticing my arms are getting more definition though.  Anyone else doing the challenges? sit

June 3, 2009. Tags: , , , , , , . Exercise. Leave a comment.

100 Push Ups Challenge is hurtin’

I’m on Week 2 Day 3 of the 100 Push Ups Challenge and it’s getting rough.  Tonight I’m to do sets of 16, 17, 14 and another 14….I was feeling it after Week 2 Day 2 so this should be interesting….Anyone else doing the challenges?

May 28, 2009. Tags: , , , , , . Exercise. 1 comment.

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