Hey guys,
Well my first 5K is only one week away!! By this time next week I will have finished the race - I hope!!
I will be registering on Friday. I am still quite nervous and really don't feel that I am as ready as I should be. I must be honest and say that I have NOT been as diligent as I should have been with the training. I have been working out regularly (weight training and cardio) but just not so regular with the running training. I'm not sure if I will be able to RUN the entire 5k but I am going to try. Thankfully, I have the option of walking it as well. Realistically, I think it will be a combination of running/walking...my goal is to FINISH (first and foremost), but also to do more running than walking.
At this point, I'm not too concerned about my time. I am hoping that I finish under an hour though!! Even if it's 59.9 minutes, I will be thrilled. Just the thought of being able to FINISH a 5k race, something I'd only dreamed about just a short while ago will be great.
I will take pictures and post them for sure. So that's it for now. I will more than likely post again prior to the race. Start praying for me people!!
Until next time...
Joania (2KMINE!!!!)
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Sunday, September 27, 2009
Saturday, June 20, 2009
LOOSE MUSCLES...12 Stretches for Runners
Hi guys,
I found these stretches on the internet on the http://www.coolrunning.com/ site. This is what I've been using since starting the C25K training program. I'm sure there are tons of other programs out there that are just as effective...this is just a guide. Hope it helps.
ALWAYS stretch slowly and hold the stretch for 30 to 40 seconds.
I stretch both before and after my run/walk. I warm up for 5 mins with a brisk 5 minute walk, then I do some stretching....then my run/walk followed by a 5 minute cool down and more stretching.... If you click on the title of stretch #1 below (WallPush-Up#!), it will link you to the website where you can see an illustration of all the stretches.
1.WallPush-Up#1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.
4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.
5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.
7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.
8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).
9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.
10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.
11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.
12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
Hope this helps.
Until next time...
Joania (2KMINE!!!)
I found these stretches on the internet on the http://www.coolrunning.com/ site. This is what I've been using since starting the C25K training program. I'm sure there are tons of other programs out there that are just as effective...this is just a guide. Hope it helps.
ALWAYS stretch slowly and hold the stretch for 30 to 40 seconds.
I stretch both before and after my run/walk. I warm up for 5 mins with a brisk 5 minute walk, then I do some stretching....then my run/walk followed by a 5 minute cool down and more stretching.... If you click on the title of stretch #1 below (WallPush-Up#!), it will link you to the website where you can see an illustration of all the stretches.
1.WallPush-Up#1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.
4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.
5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.
7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.
8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).
9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.
10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.
11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.
12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
Hope this helps.
Until next time...
Joania (2KMINE!!!)
Friday, June 19, 2009
C25K...WEEK 1...DAY 3 (Part 1)
Couch to 5K: Week One
Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.
Total Duration: 30mins
Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.
Total Duration: 30mins
Day 3 complete...Week 1 done, but not out of the way. Let's just say Part 1 is out of the way! After completing today's session, I've decided that I definitely will repeat Week 1 before moving on to Week 2. I just don't feel that my body is ready to move to Week 2 as yet - I need to feel a bit more comfortable. If any of you feel this way, please let me know. I'm thinking (hoping) that I may not be alone in this. From all that I've read, most people move on to week 2 with ease...I just don't feel ready yet.
I was back outside today and what a difference. I don't know if it's in my mind or what, but I did find it a bit more challenging today than Wednesday. The route that I train on does not have any major hills or anything, just small inclines, however it's quite challenging for me. I find that I work a lot harder training outdoors than on the treadmill. My legs are still sore but not as much as Wed. They're getting better. I've been making sure that I cool down properly and get a great stretch after each run.
So tomorrow, I will post some of the stretches I've been using after each run. I like to spend a little extra time stretching just to keep my muscles loose and hopefully reduce soreness and possible injury.
Until next time...
Joania (2KMINE!!!)
Monday, June 1, 2009
Rules and Tips for the New Runner
Hi again,
I've decided that my official first day of 5K training will be Monday June 15, 2009!!
More information from my 5K running/training research.
There are a few basics beginning runners should know when getting started. Below are a few tips to get you off and running.
I've decided that my official first day of 5K training will be Monday June 15, 2009!!
More information from my 5K running/training research.
There are a few basics beginning runners should know when getting started. Below are a few tips to get you off and running.
- Schedule Time to Run: Go ahead and include time in your daily schedule to run 3-5 days per week. For me, it will be 20-30 minutes Mondays, Wednesdays and Fridays every week until race day (Oct 4/09)
- Set Goals: Many beginning runners want to lose weight, have more energy, and/or look better. Go ahead and set a specific goal to run a 5K or other race at some point for example; it should help you stay motivated. My one main goal is to FINISH that 5 K in October (even if it takes me 2 hours and it might)!
- Get New Shoes: Visit a local running store and tell them you are a beginning runner looking to find the right shoe. I’m not talking about a large chain shoe store at the mall, rather a specialty running store operated by runners who will know how to get you into the best shoe for your foot. I visited the RunningRoom and purchased a new pair. They were so helpful and knowledgeable!
- Keep a Journal: Use a journal record your runs. This is a great way to monitor your progress and help keep you motivated. That is the purpose of this blog!
- Eat Like a Runner: Runners need nutrition for fuel. Be sure to pay attention to nutrition. Important to maintain a healthy, balanced diet. I will just continue with my current meal plans!
- Drink Fluids: Drink plenty of water following your runs to stay adequately hydrated. Again, I just plan to continue what I am currently doing...lots of water!!
- Be Sure to Stretch: Stretch after every run. I will attach a "runner's stretch routine" shortly!
- Practice Good Running Form: Your heels should hit the ground first. Get off on the right foot by using good form. Let the learning begin - Maybe our friend, Veg Next Door (former running coach from the running room) can share some tips to practicing good running form :) Thanks!
So those are some of the tips I've found on the internet and a couple of books. If anyone out there has some more tips and rules, please feel free to share in the comments. Thanks!
Until next time...
Joania (2KMINE!!!)
Sunday, May 31, 2009
New RUNNING Shoes...
So far, the 5k training looks like it will be a fun way to not only start running, but also help with losing weight and getting fit.
I've read that when you're are new to running, it is crucial to get yourself a new pair of running shoes. Having a comfortable pair of running shoes while training for a 5k or any other running event will reduce the impact on your legs and joints while helping to avoid, or reduce, back pain and injuries. Having a good pair of running shoes will also make you feel like a runner which will give you added motivation during a 5k training program. It will also make it a bit easier to run!! Trust me, I want to make it as easy as possible.
It's strongly recommended to visit a local running store, not the big chain stores at the mall - but a specialized running store, to get fitted by experts. I just returned frm the RunningRoom. They ARE experts!!
The Running Room is an Alberta company, which originated in 1984 out of founder John Stanton's wish to purchase quality running shoes from someone knowledgeable about the sport. The company's reputation has been built upon product innovation, quality and the knowledge of the sport of running. Check out their website for more details.
After my experience with them today, I can certainly attest to the fact that they are knowledgeable and quite helpful. I've purchased many pairs of "running" shoes /sneakers in the past (at least 25 - more for fashion than fitness back then) and never, I repeat, NEVER, have I had such an experience. I dealt with a man named Brett. He was so very nice, knowledgeable and helpful!!! He smiled and welcomed me to the store. I said, "Hi! I need A LOT of help!" He said, "no problem" and we proceeded with the process. I told him that I was about to start training for my very first 5K. He seemed so excited for me!! I mentioned that I have absolutely zero experience with running and I need good shoes!
He told me I came to the right place and proceeed to explain the importance of having proper running shoes when training/running. He then told me that I would be doing a few exercises to check my feet and determine the shoe best suited for me!! "Wow", I thought, personalized service. Brett asked me questions about my arch (if it collapsed or not when I stood/ walked for example), my ankles and a lot of other things and big words I couldn't pronounce regarding my foot! I could not provide an answer to most of his questions! However, he was not deterred.
He asked me to do a couple of exercises such as, lunges on each leg, while he checked my feet in efforts of determining what type of shoe I would need. I stood on one leg, then the other and even did a couple of squats. Then he had me walk back and forth as if I was walking the catwalk while he checked the form of my feet. He knew exactly what he was doing. After asking me a few more questions, he then went to the back, brought out a few pairs of shoes and it was time for me to try them on.
The first ones I put on were SOOOOO COMFORTABLE!! It was incredible, what a difference between it and my current sneakers!! They were light, cushiony (if that's a word), and just comfortable. They felt like an extension of my feet! I loved them. I wanted to take them, right then and there!! Brett advised me to try on the other pairs so that I could be 100% sure. So I did, the other pair were just as comfy, however there were subtle differences between the two. It was great because I didn't feel that regular " pushy salesman's pressure to buy" that I normally get at the large stores in the malls. I was encouraged to take my time, ask questions and be sure. I was given so much information that I felt very pleased with my purchase. Here it is:
They are so light and comfy and just fit me perfectly - anxious to start the training!! See the side pic, the circular "thingy" beside the Nike swoosh, it expands to prevent bunyons - added comfort and they're kinda cute too! :) It's the Nike Zoom Vomero+4.
I also purchased a pair of "Friction-Free Cool, Dry Performance" socks!! Brett mentionned that regular cotton sock could cause blisters due to the friction etc. I paid about $15 for the socks alone but it has a "anti-blister system"...blister free guaranteed!! I hate blisters so to me, it's worth it.
To all my friends and family reading this, when it comes to gifts, I don't mind getting socks from the Running Room :D
Anyway, that's it for now...very happy with today's purchase...will get started shortly. Anyone interested in running with me, please let me know.
Until next time...
Joania (2KMINE!!!)
I've read that when you're are new to running, it is crucial to get yourself a new pair of running shoes. Having a comfortable pair of running shoes while training for a 5k or any other running event will reduce the impact on your legs and joints while helping to avoid, or reduce, back pain and injuries. Having a good pair of running shoes will also make you feel like a runner which will give you added motivation during a 5k training program. It will also make it a bit easier to run!! Trust me, I want to make it as easy as possible.
It's strongly recommended to visit a local running store, not the big chain stores at the mall - but a specialized running store, to get fitted by experts. I just returned frm the RunningRoom. They ARE experts!!
The Running Room is an Alberta company, which originated in 1984 out of founder John Stanton's wish to purchase quality running shoes from someone knowledgeable about the sport. The company's reputation has been built upon product innovation, quality and the knowledge of the sport of running. Check out their website for more details.
After my experience with them today, I can certainly attest to the fact that they are knowledgeable and quite helpful. I've purchased many pairs of "running" shoes /sneakers in the past (at least 25 - more for fashion than fitness back then) and never, I repeat, NEVER, have I had such an experience. I dealt with a man named Brett. He was so very nice, knowledgeable and helpful!!! He smiled and welcomed me to the store. I said, "Hi! I need A LOT of help!" He said, "no problem" and we proceeded with the process. I told him that I was about to start training for my very first 5K. He seemed so excited for me!! I mentioned that I have absolutely zero experience with running and I need good shoes!
He told me I came to the right place and proceeed to explain the importance of having proper running shoes when training/running. He then told me that I would be doing a few exercises to check my feet and determine the shoe best suited for me!! "Wow", I thought, personalized service. Brett asked me questions about my arch (if it collapsed or not when I stood/ walked for example), my ankles and a lot of other things and big words I couldn't pronounce regarding my foot! I could not provide an answer to most of his questions! However, he was not deterred.
He asked me to do a couple of exercises such as, lunges on each leg, while he checked my feet in efforts of determining what type of shoe I would need. I stood on one leg, then the other and even did a couple of squats. Then he had me walk back and forth as if I was walking the catwalk while he checked the form of my feet. He knew exactly what he was doing. After asking me a few more questions, he then went to the back, brought out a few pairs of shoes and it was time for me to try them on.
The first ones I put on were SOOOOO COMFORTABLE!! It was incredible, what a difference between it and my current sneakers!! They were light, cushiony (if that's a word), and just comfortable. They felt like an extension of my feet! I loved them. I wanted to take them, right then and there!! Brett advised me to try on the other pairs so that I could be 100% sure. So I did, the other pair were just as comfy, however there were subtle differences between the two. It was great because I didn't feel that regular " pushy salesman's pressure to buy" that I normally get at the large stores in the malls. I was encouraged to take my time, ask questions and be sure. I was given so much information that I felt very pleased with my purchase. Here it is:
They are so light and comfy and just fit me perfectly - anxious to start the training!! See the side pic, the circular "thingy" beside the Nike swoosh, it expands to prevent bunyons - added comfort and they're kinda cute too! :) It's the Nike Zoom Vomero+4.
I also purchased a pair of "Friction-Free Cool, Dry Performance" socks!! Brett mentionned that regular cotton sock could cause blisters due to the friction etc. I paid about $15 for the socks alone but it has a "anti-blister system"...blister free guaranteed!! I hate blisters so to me, it's worth it.
To all my friends and family reading this, when it comes to gifts, I don't mind getting socks from the Running Room :D
Anyway, that's it for now...very happy with today's purchase...will get started shortly. Anyone interested in running with me, please let me know.
Until next time...
Joania (2KMINE!!!)
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