Day 1 of 5K training: Rest hehe

Okay, here we go. I have fallen off the wagon awhile ago and I am gettin' back on with a vengeance. Hopefully.
I'm a bit nervous because I've always been kind of a jogger-type of runner... I can do a marathon, but not at any impressive speed.
So this time around, I am going to try for a fast time... for the first time. I don't even know what my PR is for a 5K, so we'll have to take this from square 1. My average pace is 10 minutes/mile.
On today's schedule, my instructions are to Rest and "mentally prepare" :) I'm okay with that!
This is my plan: http://www.halhigdon.com/5K%20Training/5-Kinter.htm
I will also be doing strength workouts on Mondays, Thursdays, and a weekend day. Which means I will be doing strength tonight, and not just the 5 pushups I'm doing for my one month goal.
My boyfriend is making me a strength workout schedule, so I am very excited to start! He's coming up with it right now actually, so I will update this entry when he figures it out. :)
 
UPDATE: here it is--
chest press x3 - i plan to start with 10lb weights and do 12 reps/setincline chest press (x2) - i'm using resistance bands today, and will be doing 10 repspush ups (x2) - i'll try to do 20 x 2pull ups (x3) - i'll do as many as i can per setside rows with resistance bands (x2) - i'll do 12 per repvertical row (x2) - 12 per rep
I can't do the workout tonight because I've been working all day, but Mondays from now on will be the above workout. I feel bad I couldn't do it, but if I don't sleep I'm going to be exhausted for my 5am wakeup tomorrow. Guhh.

Replies

deleted_user
deleted_user

You will be running 3.1 miles. Your average then would be about 30 minutes. When I was a kid in high school, I ran 6 min 1 mile. I was a slow poke. Longer distances require more energy conservation. What do you think you will shoot for as a total time?

I wish I could run with you. MCTD keeps me from doing anything of the sort. God Speed.
Jessica
Jessica

Thanks bikercj! I\'m hoping to get a time of 25:30ish or less for my 3.1 miles... I\'ve never done that before and it\'s been awhile but I am mainly going to focus on sticking to my training. It\'s hard because I\'m usually so busy, but I need to make the time! I\'m sorry about your MCTD... a 6 minute mile is amazing though!!!! Hardly what I would call slow.......... :)
smileLisa
smileLisa

This such a great goal! Under 26 is a fantastic time, and I know that you will end up smashing this goal and going faster than you expect. Some races even have pacer runners, which is the coolest because you don\'t even have to worry about keeping your pace steady. :) During my last 5k I started with one pacer and ended up almost catching up to a faster one. It is so awesome that your bf is so excited for you, and helping you with the strength aspect of this. Go Jessica go! :)
ultratodd
ultratodd

I looked up your training plan on Hal Higdon\'s site. It\'s a good plan but I\'ve got a few comments. I\'d look at the 400\'s as one of the more important parts of the plan. A 400 at an 8:30 pace is about 127 seconds. Since you will be running the equivalent of twelve and half 400s (5K), a few at that speed should seem easy.
Running a bit faster means that you should be running each 400 at around 2 minutes or faster. Higdon recommends jogging or walking for 400 meters before starting the next one. That\'s okay but another approach is to walk around your start line for about the same time as you\'re running each 400. So if you\'re running them at around 2 minutes, wait for 2 minutes before starting the next one. Your first 400 in each workout should be relatively slow, the slowest of the day. The last one should be the fastest. In between you should try to gradually increase the speed of each one. So if your first one is 2:05, maybe your second is 2:04, third 2:02 ... and last 1:55.
It also helps to have someone to do them with you. Doing them alone is tough and you usually won\'t be able to run as fast as you can when you\'ve got company. It might work with your boyfriend, but if he\'s not close to your speed, too fast or too slow, it could be a problem.

I use two different methods to help me with my tempo runs. I either run with a friend who\'s around my speed or I pick out a section of my course to pick up the speed. When I get to that section I start pushing and try to hold that pace until the end. If I\'m running with a friend, we start out chatting, and then at some point we get to just short of racing each other. We finish be jogging and chatting.

One last comment on Higdon\'s plan. Be careful about running 100 meter \"sprints\" during your warmup. Sprints, when run and not fully warmed up, can result in torn muscles. It\'s far better to use the 100 meters to gradually, very gradually accellerate to about 70 or 80 meters where you would be at about 90% or less of your all out sprint. Then gradually descellerate to finish the 100 meters. We call them \"stride-outs\" instead of sprints. It prepares us for fast running without the inherent problems of sprinting.

Well good luck with your goal. I\'m sure you\'ll do well if you stick to his plan. I\'m looking forward to reading updates on your training.

Todd
Jessica
Jessica

Thank you so much Todd!!!! I think I\'m going to accept every single word of advice you just said haha. The last thing I want to do is injure myself, and the tips help. When my boyfriend is in town maybe I\'ll whip his butt into shape ;)
inmemoryofhattie
inmemoryofhattie

With you in spirit as you go for your goal! GO GO GO!