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 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
“Everyone is an athlete. But some of us are training, and some of us are not.” –Dr. George Sheehan, runner/writer/philosopher
Really, read through these. Great advice and motivation!
#1. Accept the challenge!
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!
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/
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 went running this AM and ran 2.185km. Nice!
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!