"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher, Canadian marathon runner.
Peter Maher isn't wrong. Today I have a 13 hour day between my two jobs so getting up first thing in the morning is definitely difficult. When the alarm went off at 7:00 am I was looking at the clock thinking to myself do I really want to do this today or should I just sleep that extra hour. Well I got up because I'm not running for anyone but myself. I got up and drug myself down to the local rec center and completed day two of the Couch to 5k program
Just as a reminder from the last post, DON'T FORGET TO STRETCH! I learned today while I was stretching that its just as important to stretch your back, shoulders and arms, when you're about to complete a run, as it is to stretch your legs. So after completing about 10 minutes of rigorous stretching, I got on the tread mill and ran for it.
Running is not for the faint of heart. Although I can't say that I'm actually running yet; the interval training is definitely beginning to form a habit. I can safely say that I'm still energized by noon and I'm looking forward to the rest of the day.
Day Two on Couch to 5k looks identical to the first. Brisk 5 Minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of brisk walking for a total of 20 minutes. Now it should be noted that every work out there is also a cool down walk of about 4 to 5 minutes. Day three is going to look the same. After looking at the plan you really do not start increasing times or distances until about the third week. When it comes to forming a habit this is a great thing because it allows for me to be consistent. Consistency is the key to forming all good habits. Day two was another run of about 1.78 miles.
So On Saturday when I hit my next run for day three I'll be asking myself am I wimp or am I strong. I'll be able to say after three days, "HELLS YEAH I'M STRONG!"
Thursday, February 24, 2011
Monday, February 21, 2011
And they're off
Tonight was the start of Couch to 5K with my friend Lizzy. The plan looks easy until you get done with the first day and then you think "Holy moly i've got to do this 3 times a week!" Now I know that this doesn't sound like a lot, but for novice runners and those of us who have gone to seed a bit, even though we used to run; it is a lot.
Here's what Day one looks like. Brisk 5 Minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of brisk walking for a total of 20 minutes. Now it should be noted that every work out there is also a cool down walk of about 4 to 5 minutes. This is a short work out of only 30 minutes. Its not a huge chunk of time. 30 minutes is killer though for two reasons: A. I haven't worked out in a while and B. I forgot to stretch.
Lets talk for a minute about the importance of stretching before a run or any strenuous exercise. Stretching is absolutely necessary. I don't care what you say. You're going to feel it with in moments of that first take off of jogging if you don't stretch. This is exactly the way I felt.
When stretching you should make sure to stretch all parts of your legs this includes your toes! Mine have a propensity for falling asleep if I forget to stretch. My whole leg from my ass to the end of my big toe tightens up and then they fall asleep. Yeah yeah I'm sure there's some medical reason for this due to my weight, size, and what not but what i know is that I didn't stretch.
When you stretch start by going from flat foot to standing on the tips of your toes as if you were walking in heels for 10 second intervals for about a minute. That should stretch out the balls of your feet and toes. Next you should sit on the ground and put one leg with your heal pointed into your groin your other leg pointed out straight at a 90 degree angle to your body. Reach for your toes. Its ok if you can't reach your toes, because heaven knows i'm not that flexible and i can't. This will help to stretch your hangstrings and quads. Do this for about 10 second intervals until you feel limber. Switch legs and repeat.
After that you should stand up and put your toes of one leg on the wall and your other leg behind you like your doing a lunge into the wall. This stretch, will help to stretch most parts of your uppers legs and calves.
So back to tonight. I didn't stretch. Boy did I feel it afterwards. My calves and shins were burning, but no pain no gain right. Wrong, you should stretch and then its a good burn not a bad burn. The run was good alternating between walking and running. I have to say that while I was running I felt like Santa Clause for a little bit with my tummy bouncing around like bowl full of jelly! I also had the William Tell Overature playing in my head at the time which I found quite humorous as I felt like I was off to the races even though i wasn't going anywhere because I was on a treadmill.
So in total we ran about 1.77 miles during our intervals and that's pretty good in only 20 minutes of actual work out. My next day is probably going to be Wednesday. We repeat day one again except that its day two! 9 weeks to go with one of 27 work outs down. In a few weeks we'll talk about finding a race!
What did I learn today? Don't forget to stretch and have fun.
Here's what Day one looks like. Brisk 5 Minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of brisk walking for a total of 20 minutes. Now it should be noted that every work out there is also a cool down walk of about 4 to 5 minutes. This is a short work out of only 30 minutes. Its not a huge chunk of time. 30 minutes is killer though for two reasons: A. I haven't worked out in a while and B. I forgot to stretch.
Lets talk for a minute about the importance of stretching before a run or any strenuous exercise. Stretching is absolutely necessary. I don't care what you say. You're going to feel it with in moments of that first take off of jogging if you don't stretch. This is exactly the way I felt.
When stretching you should make sure to stretch all parts of your legs this includes your toes! Mine have a propensity for falling asleep if I forget to stretch. My whole leg from my ass to the end of my big toe tightens up and then they fall asleep. Yeah yeah I'm sure there's some medical reason for this due to my weight, size, and what not but what i know is that I didn't stretch.
When you stretch start by going from flat foot to standing on the tips of your toes as if you were walking in heels for 10 second intervals for about a minute. That should stretch out the balls of your feet and toes. Next you should sit on the ground and put one leg with your heal pointed into your groin your other leg pointed out straight at a 90 degree angle to your body. Reach for your toes. Its ok if you can't reach your toes, because heaven knows i'm not that flexible and i can't. This will help to stretch your hangstrings and quads. Do this for about 10 second intervals until you feel limber. Switch legs and repeat.
After that you should stand up and put your toes of one leg on the wall and your other leg behind you like your doing a lunge into the wall. This stretch, will help to stretch most parts of your uppers legs and calves.
So back to tonight. I didn't stretch. Boy did I feel it afterwards. My calves and shins were burning, but no pain no gain right. Wrong, you should stretch and then its a good burn not a bad burn. The run was good alternating between walking and running. I have to say that while I was running I felt like Santa Clause for a little bit with my tummy bouncing around like bowl full of jelly! I also had the William Tell Overature playing in my head at the time which I found quite humorous as I felt like I was off to the races even though i wasn't going anywhere because I was on a treadmill.
So in total we ran about 1.77 miles during our intervals and that's pretty good in only 20 minutes of actual work out. My next day is probably going to be Wednesday. We repeat day one again except that its day two! 9 weeks to go with one of 27 work outs down. In a few weeks we'll talk about finding a race!
What did I learn today? Don't forget to stretch and have fun.
Couch to 5k Starting the Plan.
In the world of planning and goal setting the rule of thumb is to set SMART Goals. Well with this plan i can do exactly that. I used to run quite a bit in high school when my cousin Eran lived with my family and I rather enjoyed it. Now as an adult I figure its time to hit the road again with a pair of shoes and start shrinking around the middle.
So Lets spell my goals out in terms of being SMART
S = be Specific- I will be able to run a 5k in 9 weeks.
M = Measurable- This will be measure by the use of my blog as well as by having a plan that is broken down into measurable chunks.
A = Attainable - So this goal is attainable because of my being in good health. I check with a physician this week before I decided to start this plan and well she said it was a great idea. She also thinks this is a great way to get my wait loss completed. Its also an attainable because it is broken down with an easy time line to follow and plans that are basic for people who are beginning runners.
R = Realistic - This is realistic according to the doctor because I'm not trying to run a marathon in 9 weeks its a smaller amount that should be easier to follow.
T = Timely - With a set timeline for work outs as well as a clear goal and a race set.
So Lets spell my goals out in terms of being SMART
S = be Specific- I will be able to run a 5k in 9 weeks.
M = Measurable- This will be measure by the use of my blog as well as by having a plan that is broken down into measurable chunks.
A = Attainable - So this goal is attainable because of my being in good health. I check with a physician this week before I decided to start this plan and well she said it was a great idea. She also thinks this is a great way to get my wait loss completed. Its also an attainable because it is broken down with an easy time line to follow and plans that are basic for people who are beginning runners.
R = Realistic - This is realistic according to the doctor because I'm not trying to run a marathon in 9 weeks its a smaller amount that should be easier to follow.
T = Timely - With a set timeline for work outs as well as a clear goal and a race set.
So we've got some awesome goals set and My friend Lizzy and I are on the road to getting thin and fit together! Keep posted for details.
Check out this website for the exact plan. http://www.coolrunning.com/engine/2/2_3/index.shtml
So here we go I'm on the Road again!
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