Ultmate 5K running group - Week 2 (closed grp)

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!!!

Hey guys

This week I’m going to focus more on consistency and endurance during my runs. Last week I found that my ankle started to act up a bit towards the end of last week, so I will be keeping an eye on that (don’t want to push myself too hard).

Here are my goals for the week:
Workout 1: 30 min walk/jog; walking at 3.5 for 2 min and jogging at 5 for 1.5 min
Workout 2: 30 min walk/jog; walking at 3.5 for 2 min and jogging at 5 for 1.5 min
Workout 3: 30 min walk/jog; walking at 3.5 for 2 min and jogging at 5 for 1.5 min

I completed Workout 1 today and it went pretty well. I found myself making my jogging time shorter more towards the end of my run but hopefully I will be able to gain more consistency in my running as this week progresses

PS: I also plan to do floor work (sit-ups push-ups etc.) throughout the week as well as my runs.

A. Completed the first workout this week yesterday!

I'm kind of mixing up high intensity with lower workout. I will update my goals later the day. I need to get some sleep! My biggest challenge is sleep now!!! Any ideas pals?

Hey everyone

I completed workout 2 today! It actually went really well. I was able to keep to my walk for 2 min and run for 1.5 min pattern! I was struggling a bit a little past half way through but I finished! I'm so excited. :bigsmile: Today was the first day of classes and so I have definitely been walking a lot more that I did over break (to and from classes and basically everywhere) and the elevator in my dorm is kinda sketch so I have been taking the stairs (I live on the 6th floor :ohwell: ) so that adds in as well. Its soooooo much walking but I like it.

Hope everyone is having a good day!
Tammi

I've had a back injury from using bad form while doing squats the other day. Probably won't be doing anything until Sunday at the earliest.

Learn from my pain. Pay attention to what you are doing and take this stuff seriously! I was more concerned about changing the song on my ipod than I was keeping my back in line. Next thing I know my back is arched and I'm trying to hold the barbell up with my neck and shoulders. I lost.

Good luck to everyone else. I'll be following along until I can get back on the road.

I completed workout 2 last night - took my boys with me up to the rec center and ran the indoor track. I got 3 miles in, 1 at a 9:30 pace and the other two were intervals with some sprints. Tonight is my last run before the race on Saturday. I plan on going an easy mile tonight as to not get injured or develop any soreness.

Keep on exercising!

I skipped my workout #3 because I was listening to my body, and it told me that it was too sore for a workout.

However, I ran my first 5K race of 2012 yesterday morning, and my goal was to run my personal best, and hopefully under 24:00. I ran a 23:57.7, so I hit both goals! My average pace was 7:44 per mile. l was also luck enough to place 3rd in my age group and receive a handsome trophy :happy: I placed 17th overall in the race.

Today is probably a day for me to rest and recover. Even though only a 5K, I poured all bodily resources into it, and I am huffing and puffing, as well as sneezing and coughing today. Need to heal up and get back at it.

A) workout 3 complete! I really wasn't motivated, but my hubby helped move me along.
next week I think I'm ready to increase my jog time !!

Felicia - great job! That is the way to get it done, have your husband motivate you!!! It is wonderful that you are ready to increase your jog time next week. A little at a time, and trust me, you will be full out running before you know it!

Greg

All, I wanted to post a really good article regarding high intensity interval training (HIIT). This is a very quick way to burn fat and calories in a much shorter time period than just plugging away on a treadmill or pounding out miles.

http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine

This will be something that you want to work up to - don't go out and do this right away. The general premise here is that you are maximizing your heart rate by short bursts of 30 seconds. This gets your heartrate to about 80-90% of your max HR, and get the glycogen out and moving. The slower portion of the interval (60-90 seconds) should be at 40-50% of your max HR, and what it does is help flush the glycogen out. Do about 10 minutes of this. It will also help build your VO2 Max, which is your ability to exchange oxygen and recover (critical for recovering after exercising). After the 10 minutes, do about 20-30 minutes of moderate cardio to flush out the system and provide some additional calorie burn.

The beautiful thing about HIIT is that if done properly about 3 times a week (never back to back - will result in overtraining and injury), is that the benefits and fat burn continue after you are finished exercising.

I have always practiced intervals, but mine have always been at the 60-70% Max HR for longer periods and also longer recovery cycles. I plan to start implementing this type of training this week.

This should be mixed with strength and flexibility training, and some moderate cardio and calisthenics.

Good luck and keep exercising!

Greg