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Bridal Fitness on Paper - Training for a 10K (Part 2) Monday, February 20, 2012 ~ 8:06 a.m.

Exactly four weeks ago, you may remember me sharing my plan on how I'm going to complete my big 2012 New Year's resolution - run a 10K race, and eventually a full-on marathon. Well, I'm happy to report that I am still running a month later; I haven't given up! Not only that, but I am able to run 3.5 miles now, without stopping (most of the time =P), which basically means that I'm right on schedule, according to my little training program here! I'll be the first one to admit that this second portion of my training schedule is definitely going to be the harder of the two parts. Getting to the three mile mark definitely wasn't easy, but pushing for 4, 5, 6 miles is definitely more daunting!


I will say that the biggest thing that I have learned from running so far is just how much your mind can affect you succeeding. So often, I find myself wanting to stop more out of pure boredom, rather than being physically tired. To conquer this obstacle, I've been trying to bring stuff with me to keep my mind busy. I read my Kindle, watch the TV in front of me at the gym and listen to music; sometimes all at once! However, there are still times when my mind just isn't in it, and I find myself wanting to quit simply because I don't feel like running anymore. But then there are also times when I'm feeling especially energized and have the focus that I need in order to reach my goals! I love those days :) Usually, it seems like my mind sabotages me more than my body does. However, I will say that getting into the 3.5 mile mark, I've been feeling the distance a bit more physically, as well. The blisters are killer, and I've been getting them wearing gym shoes that I've owned for nearly a year! That, and the day after one of my longer runs, my back and neck are especially tight. I might need to get massages as I continue working toward my racing goal! It's definitely been a big tougher on my body than my regular workout routines, but I'm *hoping* that my running is doing just as much good (if not more!) as it does bad. With that being said though, I found this diagram showing how to run properly, and thought it would be helpful to all of us :)


How to run properly


Anyway, I know that the next month of running is going to be tough, but I hope that you'll continue working out with me! Even if you haven't been able to get to the 3.5 mark yet, keep going - no one's going to kill you if you deviate from the training schedule a bit. Everytime I get on the treadmill, I just try to add a quarter of a mile - one more lap - onto my run. If I feel like I want to be on the treadmill for less time, I'll up my speed a bit, too (this helps with the boredom, too). Just try to go a little bit further, a little bit harder, everytime.



Bridal Fitness on Paper - Beginner's Training Schedule for 10K Race (Part 2)

Training for 10K Race (Part 2)
Adapted from About.com

Level of Difficulty:
Five diamond ring rating for bridal bootcamp exercise reviews
5 out of 5 rings

Equipment:
I've been trying to extend my running distance and improve my speed on the treadmill, although I know that I should get my butt outside to train, as well! That is where I'll be running the actual race, after all. Should you decide to do a majority of your training outside though, you may want to consider purchasing a heart monitor/gps to keep track of how far you're running each time. "Cross training" is still recommended at least once a week, which could be biking, swimming, elliptical...whatever your heart desires!


Time Commitment: 25 minutes to an hour, 4-5 days a week

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5 Run 3 miles at a comfortable pace (mine is 5.0 - 5.3 mph) Rest Cross-training activity (moderate level of difficulty) for 30-40 minutes Run 2.5 miles at a comfortable pace Rest This is the day of the week when you'll focus on improving your running distance. Run 4 miles today at a comfortable pace (similar to what you'd like your pace to be when you run the actual race). An "Active Rest Day," you'll want to do an easy run, walk or cross-training exercise for 25-30 minutes.
6 Run 3 miles at comfortable pace (5.0 - 5.3 mph) Rest Cross-training activity (moderate level of difficulty) for 30-40 minutes Run 2.5 miles at comfortable pace Rest Try for your personal best today! Run 4.5 miles at a comfortable pace. Active Rest Day
7 Run 3.5 miles at comfortable pace (5.0 - 5.3 mph) Rest Cross-training activity (moderate level of difficulty) for 30-40 minutes Run 3 miles at comfortable pace Rest Run 5 miles at a comfortable pace. Active Rest Day
8 Run 3 miles at comfortable pace (5.0 - 5.3 mph) Rest Put in an extra rest day the week before the big race! Run 2 miles at comfortable pace Rest This is the day of the week when you'll focus on improving your running distance. Run 3.5 miles today at a comfortable pace. RACE DAY!!!

If you're curious about a specific workout and you'd like for me to review it, please do leave a comment below or feel free to send me an email at Sarah - at - apaperproposal - dot - com.


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