5km Training Plan: Week 7

Week 7

Goal: Up your running to 9 minutes, and walk for one minute.

At this stage you should be running for roughly 27 minutes total – you’re nearly there!

 

Side Stitches: A side stitch is a muscle spasm of the diaphragm and often shows up with novice runners – and if you’ve eaten a bigger meal before you run. When a lot of blood is being diverted to you legs, the muscles in your side and diaphragm arent getting enough oxygen...

there is no one definitive “cure” for a side stitch – “stop, breath deeply and pick up again.”

Try not to eat at least an hour prior to running.



This Week

This week has been slightly more successful!!

I ran monday and I managed to do 4km in 30 minutes.

So I am improving slightly!!

Yesterday for one of my classes we went "mountain biking"

we aren't actually aloud to leave campus so we road all around

on the grass, up and down hills... through the snow.

And we were biking for I would guess about 1.5 hours.

So that was good!!

I am hoping to get another run in on Sunday!!

Hows your running/walking/exercising going?

5km Training Plan: Week 6

Week 6

Goal: Try to bump up the running time to seven minutes, and walk for one minute. If you want an extra challenge, you could consider running with very light hand weights.

Potential Pitfall: Injuries. Running injuries run the gamut, from “runners knee” (patelo femoral syndrome) to plantar fasciatis, a stretch injury to the plantar ligament that runs under the arch of the foot.

When dealing with injury, experts agree that you should determine whether the injury is something serious or simply a regular ache or pain from running – in many cases, it could be something that rest and ice will take care of. If you don’t know, ask your doctor.

Make sure you are taking time to stretch after your runs

And to prevent runners knee, make sure you strengthen you inner quads with some exercises I wrote about here

5km Training Plan: Week 5

Week 5

Goal: Run for five minutes, walk for one minute. .

try to do this 4-5 times. You will be running for 20-25 minutes!

 Cari Meredith-McMurray tells us that the five-minute running interval is one of the most challenging for beginner runners. She advises you visualize -  play a game with yourself – such as counting all things you see that are yellow during the five minute running interval,  – to keep your mind busy and to stay motivated.

5km Training Plan: Week 4

Week 4

Goal: Run for four minutes, walk for one minute, for 30-34 minutes.

As an extra challenge: pick a route that has hills. “I believe all runners should include hill repeats in their schedule as an excellent way to increase strength and endurance while still logging mileage,” says Malton. Hill repeats involve repeated efforts up and down a hill with a grade of no more than 10 percent - challenging up the hill, easy down.

And remember....

Speed isn’t an issue: Coaches tell us: don’t focus on how fast you finish, but on the finish line. “Remember your time will be your personal best no matter what time you run,”



Confession..

I didnt run once last week...

It was only the second week of training!!

Not a good trend.

I did go to hot yoga and have a soccer game though!!

I ran yesterday - pretty much the same pace - 3.6km in 30 minutes.

It went pretty good,

Since I missed the week I made up my own little interval plan

I was running 1min walking 1min, and a couple times I ran 1min 15sec and occassionally when I got tired I walked 1min 30 sec.

So it was pretty uncoordinated.

But I ran! Which is a good start to the week.

Did you know... what you do on monday really does set you up for the rest of the week!

Exercise on monday, you will be more likely to exercise other days

Eat vegetarian on monday, you are likely to consume less meat during the rest of the week!

How is everyone elses running going?

Did anyone do better than me last week?

5km Training Plan: Week 3

Week 3

 

Goal: Run for three minutes, walk for one minute, for 30-33 minutes. As an extra challenge, consider picking up your pace during one of the running intervals.

Potential Pitfall: Hydration

You should be drinking 500mL before you start your run

During the run you should be drinking 1cup (250mL) for every half hours

And after your run you should drink 1 cup for every pound you lost during your work out

Running update

So its the Second week of my running program.

Last week I ran twice which I think is a pretty good start

(I also had soccer two nights)

The second run, I tried to go a little faster... and it didn't go well!!

I ended up burning out about 20 minutes into my run and had to slow way down.

But I still managed 3.6km in about 33 minutes.

I think this week I am just going to go for consistency!!

How is your running going?

Is anyone training along with me?

First Day of Running

 I did the first day of my 5km Running program yesterday.

I started pretty slow since it had been a long time since I ran.

I found the 90 seconds plenty long enough to recover, and the 60 seconds of running kind of short...

Maybe I should have been running harder!!

But over all it went really well! It was quick, I was at the gym about 45minutes including stretching..

I felt awesome  for actually going and doing it!!

I ran 3.7km in 30 minutes 

I thought that was not bad for a start!

And today... despite my thinking that I wasnt pushing myself hard enough..

I am quite sore - my shins and hips definitely got a work out!

I will be heading to the gym after class again tomorrow to do it again!

Have you been training?