Wednesday, April 21, 2010

Running!

This week has been very mentally... and emotionally... stressful. I've given it to God. After tomorrow, hopefully things will be brighter. In lieu of my healthier lifestyle, I've taken up a new challenge (granting tomorrow and my body bodes well).

I've been jogging more and more lately on the treadmill and outside (since the weather is just fantastic) and I'm starting to really enjoy it! I'd like to run a 5K in May (Family Field Day) and then maybe a 10K later on (suggestions for a site?). I don't want to do it half way, so I'm going to try to do 5 weeks of prep. I'd really like to do 8 full weeks, but I'll see if I can condense into 5 weeks and still do well!

Here's what I have for an 8 week plan. Any comments on how I should condense into 5 weeks and be successful? 


Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
Rest
1.5 mi run
CT or Rest
1.5 mi run
Rest
1.5 mi run
20-30 min EZ
2
Rest
1.75 mi run
CT or Rest
1.5 mi run
Rest
1.75 mi run
20-30 min EZ
3
Rest
2 mi run
CT or Rest
1.5 mi run
Rest
2 mi run
20-30 min EZ
4
Rest
2.25 mi run
CT or Rest
1.5 mi run
Rest
2.25 mi run
25-35 min EZ
5
Rest
2.5 mi run
CT or Rest
2 mi run
Rest
2.5 mi run
25-35 min EZ
6
Rest
2.75 mi run
CT
2 mi run
Rest
2.75 mi run
35-40 min EZ
7
Rest
3 mi run
CT
2 mi run
Rest
3 mi run
40 min EZ
8
Rest
3 mi run
CT or Rest
2 mi run
Rest
Rest
5K Race!


The Sunday run (EZ) is just a light, relaxed jog to loosen muscles. I was thinking combine week 4-5 and then 6-7. So I would go from  2 mi to 2.5 mi in a one week period and then again I would go from 2.5 to 3 mi in another week period. The CT night is a cross training activity (biking, hiking, swimming, etc).

That sounds pretty reasonable to me. I can lightly jog 3 miles, but I really want to improve on endurance and a slightly better pace.

Comments, ideas, suggestions? Also, I am wondering that since I have been focusing on losing weight (and have successfully lost almost 19lbs), should I change my diet any (I focus on eating my daily portions of veggies/lean meats/and drinking lots of water, but try to stay away from extra carbs/sugar).

Help, darlings!

7 comments:

Mindy said...

Girl I'm trying to start running too! It's my goal to do the Little Rock marathon next year! Thinking about that right now when I get out and run makes me think it's never gonna be possible! I was so proud of myself today though, I actually ran for about a mile and a half (with a walking lap between laps 3 and 4). Let me know how that works for ya! I might use your chart too!

Mindy said...

And I hope tomorrow is much brighter for you!!! Sorry it's been a bad week. I think something is in the air...most everyone I know has been having crappy weeks

Kalyn said...

Min! Thanks for the words of encouragement- it means a lot to me! I ran 1.5 miles last night at a 3.8 mph pace, and it felt GOOD! I'm not very fast, but I am consistent.

I could have kept going, but it was already like 10pm.. way past my bed time. ;) I think the chart is going to work well. I also have one for a 10k training when I get to that point. I can e-mail them to ya. Woot woot! Maybe we can do the LR Marathon together?

Caroline said...

Dang girl! Look at you! Woot woot!

(BTW - I do have a bike basket! It's just black though. Nothing too cute like a white woven basket since I couldn't find anything else)

"Couch to 5K" program is good apparently (I've only gotten through one day - HA! And that was months ago). iPhone has an app and I think you can find it online somehow.

I think I need your magic to get rid of 10 lbs! LOL

Mindy said...

Yea! That'd be great! I've looked up stuff on how to train for marathon's, but I like the chart idea so I actually have goal points that I can check off. We could totally do it together! Claire is supposed to do it too, so that would be an awesome group to get together. I think i'd be more likely to finish it if I had more people there with me!

Kalyn said...

That's exactly how I feel! Although, I've been able to stay pretty consistent the last few months with exercising and eating right, etc. WW really is amazing for me! It provides me organization within my eating/exercising habits.

Let's plan on the LR Marathon next time. I will be at my goal weight by then!! :D

Mindy said...

Done! It's in March (i think). So get ready!!!!