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.

Trenta

4With spring coming you might be thinking about ice coffee

or perhaps a half sweet raspberry passion tea lemonade

And you might be thinking that the new Iced drink size at starbucks - The Trenta - sounds like a good idea

But is it really??

Its 916mL  - thats bigger than the average capacity of the human stomach!!!

and besides the size.....

think about allllll the sugar that is packed into this jumbo cup.

a venti iced espresso drink can range from 160calories all the way up to 600 calories

and have between 5 and 13g of carbs... or sugar.

The trenta is an additional 325mL... I cant even imagine.

Unfortunately the nutritional information isn't available on the site yet...

Inspiring 83 year old woman

With all the stories about tragedy and destruction coming out of Japan,

I thought I would share and Inspiring story...

Tsuna Kimura an 83 year old Japanese Rice farmer is recounting her story of survival..

While at her farm, where she lives alone, she heard the alarms signaling the impending tsunami.

So what did she do?

She hopped on her bike and rode away, and rode all the way to her safety.

She said at the time she thought Japan was going to disappear under water.

If anything can motivate you to stay active.. I hope it is her story.

Tsuna Kimura has always been proud of her physical stamina.. and on March 11 2011

It saved her life.

Click HERE to watch a video of her story

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,”



Good News Coffee Loving Ladies

A new preliminary study published in Stroke: Journal of the American Heart Association has found a correlation between drinking more than one cup of coffee a day and 22-25% reduced risk of stroke in women (compared to those who drink less)

While this study is a correlation and cant say that coffee causes the reduced risk of stroke - it is thought that this may be due to the anti-inflammatory properties or coffee improving insulin-resistance which can lead to a reduced risk.

Read the whole article HERE

Ironically (or coordinated??) this news came out on the same day of Starbucks 40th anniversary...

the same day they launched the new look and brought in petite pastries...

Cake pops!!!

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