Ultimate 5k Running Group - Week 1 (closed)

ysamatar

Am I in? I replied yesterday to the other thread, but I don't know if I was accepted, because I can't find the other thread now! Just in case I am, I'm planning to do the first week of c25k this week. We're snowed in here, though, and don't have a treadmill at home, so my start might have to be postponed until next week.

Welcome!

CoCoMa

Thanks for posting, Annabelle. Yes, I added you in from the previous post. Just to clarify, here is our group:

1. Christine
2. Felicia / Rich
3. Yasmin
4. Tammi
5. Scarletfever2
6. Greg
7. Jessica
8. Annabelle

gmpearson

Goals (for the remainder of 1/16-1/22):

1. Run 3 times, minimum of 3 miles - pushing for 4-4.5 miles
2. Run 2 times doing intervals/fartlek training (.25 mile jog, .25 mile run/sprint - rinse and repeat for 4 miles)
3. Hit weights 2x during week

Progress so far (as of 1/18):

1/16: 30 min weights, 4.50 miles (intervals)
1/17: Ran 4.33 miles, 10:28/mile average

The 1/16 session was good - felt strong in the intervals even after good workout on weights (including leg press, leg extensions, calf extensions, and hamstring curls). Hit 9.2 speed on treadmill for top .25 mile (6:31/mile avg).

1/17 - run was outside on concrete, encountered 3 dogs, one of which won a stare down so I did a 180 and ran the other way, the other two were within voice distance of owners, so they left me alone. Temp was 76F, so it was a little warm to run, although there was a breeze. Didn't feel too bad.
Greg

1/18: 30 min weights, 4.50 miles (intervals at .5 mile run, .25 walk to recovery heart rate, finished last mile at 9:05 pace. Total calories burned ~960

Goals # 2 and # 3 complete for this week - YAY! Now I need to finish out Goal #1.

scarletfever2005

Went a little off plan yesterday. Was having a bad day at work so at lunch went to the gym and hoped on the tread mill. Planned to do a mile and then do some ab work. But instead I hit a mile and just kept going. Ended up doing three and a quarter. Felt great! Totally turned my day around!

Tammi623

1/17 - run was outside on concrete, encountered 3 dogs, one of which won a stare down so I did a 180 and ran the other way, the other two were within voice distance of owners, so they left me alone. Temp was 76F, so it was a little warm to run, although there was a breeze. Didn't feel too bad.
Greg
[/quote]

... where are you at that its 76F? i need to be there lol jk I was just stuck on the side of the road for 30 minutes in 24F (car broke down) .... it was so cold

but yeah I did a little bit of floor work yesterday (20 push ups, 50 sit ups, 20 squats and 15 jumping jacks) but nothing really r/w/j related

ysamatar

Question for you all running mates: Which is better building endurance in a longer run or increasing speed hence short runs? I will greatly appreciate your feed back.:flowerforyou:

Tammi623

I was wondering something similar. I guess it depends on what you want to get out of the experience, what your goal is. I am recovering from an ankle injury, I have asthma, and I am out of shape (because of having to stay off my feet from the injury). So, just jumping into speed would probably not be ideal for me. I am going to work on endurance first then worry about speed.

CoCoMa

Yasmin,
I'm with Tammi on this one. Personally, I focus on endurance, speed will have to come later. A couple of co-workers are half-marathon runners and they seem to be all about speed/time, but I image that they had to work up to it. I'm interested to hear other opinions as well.

CoCoMa

a) workout 2 completed on 1/19/12
b) It was easier completing the run before work this morning, but still working on controlling my breathing better. I'm a little sore, but it's to be expected. No shin issue this time around due to the focused stretching!

For those who are working out today, have a good one, and please share your progress!!

gmpearson

... where are you at that its 76F? i need to be there lol jk I was just stuck on the side of the road for 30 minutes in 24F (car broke down) .... it was so cold

Pearland, Texas - a suburb south of Houston

gmpearson

Question for you all running mates: Which is better building endurance in a longer run or increasing speed hence short runs? I will greatly appreciate your feed back.:flowerforyou:

Both are important, but depends on your goals. If you are just getting started, work on endurance with a little pacing. This will build up your stamina. Once you are fairly comfortable in a run, start working in some interval/fartlek training. If you are not familiar with this, it is running fast or near sprint for a certain time or distance, and then jogging or walking to a recovery (bringing your heart rate down).

Reference: http://runners-resource.com/fartlek

The advantage to intervals is that it builds speed and conditions your body to adjust to the pace of a race. However, from health and fitness standpoint, it also improves your Max VO2 levels. Again, for those not familiar, your VO2 level is the capacity at which your body can deliver oxygen to your muscles during aerobic exercises. Building this capacity helps improve endurance. VO2 workouts are tough, and should be limited.

Reference: http://www.runnersworld.com/article/0,7120,s6-238-267--1047-0,00.html

Hope this helps!

Greg

gmpearson

Also, one more thing. Building muscle strength will help prevent injury and shin splints. If you have access to a gym, focus on weights at least two times per week, and do some of the following:

Leg extensions (works quads)
Squats or Leg Press (works quads/calves/hamstrings/core)
Calf raises (calves)
Leg curls (hamstrings/calves)
Hip abductions/adductions (hip flexors)
Lunges (quads/hamstrings/gluts)

Reference: http://www2.gsu.edu/~wwwfit/lowerbod.html

It is a good idea to work your core as well through push ups, crunches, bicycle crunches, planking, etc. It is amazing what building your core strength will do for your endurance and running.

AND STRETCH!!! If you do strength training and running without stretching - you will inevitably end up with a charlie horse, and they hurt!

CoCoMa

I always incorporate the "duck walk" into my stretch routine. Since, I haven't had any shin pain.

I never thought to include core exercises, but will moving forward, thanks Greg!

ysamatar

Thanks Tami, Felicia and Greg for your thoughtful opinions.

ysamatar

a. Work out 2 done 01/19
b. It wasn't as smooth as yesterday's work out.

I did some boxing and it felt really good.!

CoCoMa

a. Work out 2 done 01/19
b. It wasn't as smooth as yesterday's work out.

I did some boxing and it felt really good.!

WTGet it done Yasmin! I'm struggling a little to get back in the swing of things, I just have to keep it up. I may take a rest day today (or not). It's icky and rainy outside. I can always head over to the gym though, it's only ~5 min away.

ysamatar

Thanks Felicia. May be go to the gym and walk at slow pace. Our mind is more stronger than our body, at the same time we have to know when it is not ok to push harder. I might as well walk at slow pace today otherwise it will be harder. BTW are you taking any fish oil supplements? I decided to take it again after so long. Less body aches after work outs.!

gmpearson

You both are right - sometimes we have to listen to our bodies, and they need to rest. I did just that yesterday - rested. I was intent on running at least 3 miles at a moderate pace, but my muscles told me "no".

Of course, I did the worst thing - sat on the sofa and ate junk. I have to make up for that today, but that is how it goes.

For those of you running/walking today, good luck! Remember to stretch and listen to your body!!!

Tammi623

Hey guys,

I was able to get in a walk during my lunch break yesterday!!! so that is going to count as "Workout 3????"

I also completed "Workout1" today ... I'm feeling really accomplished right now haha ... now its time to clean the house from top to bottom wash clothes and pack ... wonder if that counts as a workout (it should)

Tammi

gmpearson

Hey guys,

I was able to get in a walk during my lunch break yesterday!!! so that is going to count as "Workout 3????"

I also completed "Workout1" today ... I'm feeling really accomplished right now haha ... now its time to clean the house from top to bottom wash clothes and pack ... wonder if that counts as a workout (it should)

Tammi

Good job Tammi!

YES!!! Cleaning house will count as a workout! In fact, if you look up calories burned during this activity, it is on average nearly 200 calories!

From livestrong.com:

The number of calories you burn while housecleaning will depend on your current weight, how long you work, how hard you work and what activities you do. A 150-lb. person performing basic housework for 60 minutes will burn approximately 198 calories, according to HealthStatus.com.

Read more: http://www.livestrong.com/article/297015-number-of-calories-burned-while-housecleaning/#ixzz1k1X2uaLb

Tammi623

Thanks! :bigsmile:

Wow your a just a wealth of knowledge huh? haha that's kind of awesome. I try to learn all I can about things that interest me too, which is probably why I'm going to be in school FOREVER majoring in history. I don't mind though because I enjoy learning and just the process of learning in general.

gmpearson

I don't claim to know all things , but I am pretty darn good at "finding" answers! I would be a lifelong college student if I had an endless supply of money :laugh:

Like you, I do tend to absorb as much as I can about something that I am interested in. I have been on a fitness and running kick for a year now (I guess I could technically call it a throwback to my high school and college days as a competitive swimmer and runner). It drives my family NUTS, but it is my thing; so I am absorbed in it.

CoCoMa

Thanks Felicia. May be go to the gym and walk at slow pace. Our mind is more stronger than our body, at the same time we have to know when it is not ok to push harder. I might as well walk at slow pace today otherwise it will be harder. BTW are you taking any fish oil supplements? I decided to take it again after so long. Less body aches after work outs.!

Yasmin,
Yep, I'm taking my fish oil daily, as well as Braggs apple cider vinegar, and liquid aminos!

gmpearson

Goals (for the remainder of 1/16-1/22):

1. Run 3 times, minimum of 3 miles - pushing for 4-4.5 miles
2. Run 2 times doing intervals/fartlek training (.25 mile jog, .25 mile run/sprint - rinse and repeat for 4 miles)
3. Hit weights 2x during week

Late last night (12:15am) I ran 4 miles at a 9:34 pace (2nd run for Goal #1). I had good intentions of waking up and going to the gym this morning, but felt pretty bad (headache, tired), so I will probably go this evening. I have to get that last run in too!

ysamatar

Goals (for the remainder of 1/16-1/22):

1. Run 3 times, minimum of 3 miles - pushing for 4-4.5 miles
2. Run 2 times doing intervals/fartlek training (.25 mile jog, .25 mile run/sprint - rinse and repeat for 4 miles)
3. Hit weights 2x during week

Late last night (12:15am) I ran 4 miles at a 9:34 pace (2nd run for Goal #1). I had good intentions of waking up and going to the gym this morning, but felt pretty bad (headache, tired), so I will probably go this evening. I have to get that last run in too!

Greg, I hope you feel better, drink plenty of water. I had bad headache last night and didn't run either.

gmpearson

Didn't get a chance to post last night... felt much better after taking it easy, drinking water, and a couple of advil.

Ran yesterday afternoon about 5:00pm, did 4 miles at a 9:08 pace. It was a good run outside, beautiful temp (67F) and a smooth run that felt good. Didn't make it to the gym, but that is okay.

I met all 3 of my running and exercise goals for the week.

I hope everyone else has been able to meet their goals or come close! Don't give up, keep going!!!

CoCoMa

WTG Greg, glad you were feeling well enough to get your run in!!

a) Workout #3: Completed today, 1/22
b) Because this run was just as hard as the 1st and 2nd runs, I think next week's run will be the same workout goal.

I really need to get my eating in order, smh!!

Happy Sunday everyone!!

Felicia

gmpearson

Well, I squeezed in another weight session and another 3 mile run (9:08 pace), both after a 20 minute basketball session with my 14 year old son. Good way to round out the weekend.

Felicia - I am with you on the eating - all the darn exercise makes me hungry, and it is EASY to overeat or eat the wrong thing. I am trying so hard to eat lean and healthy, but it is so inconvenient!!!

Time to get some sleep - tomorrow is another Monday :ohwell:

gmpearson

New goals for Monday 1/23 - Sunday 1/29:

This is race week for me, so I will be tapering and resting...

1. Run 2 miles on Tuesday and Wednesday @ no faster than 10:00/mile
2. Run 1 mile on Thursday @ no faster than 10:00/mile
3. Run 5K race on Saturday @ 9:00am - goal is to break 24:00, at least beat PR of 25:12

Have a good week - and set your goals!!!

CoCoMa

We have moved on to a new week, please post your goals and weekly progress here:

http://www.myfitnesspal.com/topics/show/462177-ultmate-5k-running-group-week-2-closed-grp