thequestfor135

Posts Tagged ‘5k’

We lost

In Musings, Rants and Explanations on May 21, 2009 at 9:49 pm

Hockey was a blast. We lost 5-3 tonight. I scored a goal, but played ok. It’s funny. My longs were there, but the fast twitch muscles in the leg just would not respond. I think that my legs almost stopped working 5 times tonight.

It’s amazing the difference between skating and running. You can run a good clip for 50 minutes in the morning, but when you play hockey any thing longer than 50 seconds is just stupid. I’m not sure what I was expecting, but I enjoyed it and felt like I could play.

I also ended up playing against a great friend from high school, so now I have a tuesday night hockey game to play with some of those guys too. Pretty sweet night. I’m going to sleep well. No running tomorrow, but a real quick 5k on Saturday morning.

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Finally, 8 mins

In Daily Exercise Summary on May 9, 2009 at 6:08 pm

I had a real hard workout that finished with a progression through the exercise equipment. Before my workout today, we took a 1.5 mile walk in the beautiful weather…

Activity

Time

Miles

Pace

Repetitions

Weight

Walk Outside  

1.56

     
Run

24:49

3.10

8:00

   
Walk

12:11

.72

     
Lower Back      

3×18

140

Ab Crunches      

3×18

50

Bench Press      

3×18

70

Hip Abductor      

3×18

50

Hip Adductor      

3×18

50

I finished my run under 25 minutes today, and I was really excited. I felt like this was the speed that I want to build off of for the next 3 months. A sub-8 minute mile is the pace that I want to run at. So now that I did it on the treadmill, I need to accomplish this on the street and then in a race. I will start looking for a quick little 5k to run in the near future. Unfortunately, next week I have my comprehensive exams so I need to focus on studying for these exams more so than running.

The abductor and adductor killed me today. Killed me.

May 5, 2009 Workout

In Daily Exercise Summary on May 5, 2009 at 10:06 pm
Activity

Time

Miles

Pace

Repetitions

Weight

Run

25:06

3.10

8:06

Walk

12:54

.72

Lower Back

3×18

120

Leg Lifts

3×18

Seated Row

3×15

70

I had a real good workout today. I ran and the last mile was a real challenge. The speed is getting to the point where each second matters as I try to get below a pace of 8 minutes per mile.

The gym was a little busier than normal, but my attention was really focused on my breathing. I noticed that my heart rate was more in control than it normally is when I am finishing up a run.

The leg lifts really hurt, but my core needs the work. As I lose weight, I can see a real difference. I am hoping that I will be around 185 in the next few weeks, because I plan on moving my average distance to five miles very soon. I will probably retain one 5k workout a week, with two 8k runs and at least one 10k run. I will probably look to get my 5k pace below 8 minutes per mile, with my 8k pace right at 8 minutes per mile and my 10k pace at 8:10.

I need to get a 10k race on the schedule soon. I want to go out and set a personal best of around 46 minutes.

Too pretty today, too much work to do

In Daily Exercise Summary on April 22, 2009 at 2:01 pm

I spent the morning finishing all of the work that I didn’t get through last night. Still not done, but I abandoned my plan to go to the gym in favor of running outside. A beautiful day so I took off through the Forest Lake and enjoyed a nice run just a little over 3.1. No real timing because I haven’t yet purchased the Garmin or the Suunto. Still can’t figure out which one I want, but it was less than 27 minutes from when I walked out the kitchen until I walked in the kitchen. Everybody that I have heard from is using a Garmin. I don’t know if anyone in the world even uses the Suunto, but they can afford a full page ad in Runner’s World every month. So someone must be buying it, I especially enticed by the EPOC features.

The running wasn’t bad and the fresh air was nice. It was warm, but still cool enough to be enjoyable. The weather man said that light rain was occuring but all I could see was sunshine. Feeling good about the 5k. Now I need to start working on the timing and trying to get that pace per mile under 8 minutes. I like the 5k as a base distance. It’s a good exercise, yet easily attainable goal for someone who is just starting to run and may be out of shape. If you do it 4 times a week, you are over 10 miles for the week. I think 10 miles is the minimum distance that someone needs to run to start to develop into a runner. Once, you get to that goal, you can start pressing a little more, but until then, it is a nice safe number.suunto1

April 15, 2009 Tax Day Cometh

In Daily Exercise Summary on April 16, 2009 at 11:31 am
Activity

Time

Miles

Pace

Repetitions

Weight

Run

25:23

3.10

8:12

Walk

1.00

Lower Back

3×18

110

Bench Press

3×18

50

Abs

3×18

70

Seated Row

3×18

50

I felt miserable in the morning, didn’t think I even wanted to go to the gym. I was sore from yesterday’s run, and I was not in the mood. As soon as I stepped on the treadmill, I felt great. I was able to run my 3.1 with no problems. When I finished up, I hit the track to walk a number of laps and ended up walking a mile.

After that I moved down to the weight room and was able to focus on the torso. I continue with the low weight high repetition regime that seems to be working. I feel a difference, see a difference and weight is coming off pretty steadily. I feel like I will be at a much more comfortable weight by the end of May.

I have to head to Rhode Island for the weekend so I am hoping to get at least six miles in during the weekend.

Despite my Best Intentions

In Musings, Rants and Explanations on April 7, 2009 at 3:06 pm

Despite my best intentions, today became a rest day. I had hoped to use tomorrow as my rest day because I have to travel. Even though this means I have to wake up at 6am to get to the gym to run before class and travelling, I simply am unable to get to the gym today.

This is well needed rest though. My legs are still sore from yesterday’s workout and I am trying to avoid unnecessary complications due to physical fatigue at this point in my training. Maybe it is a blessing, but I am looking forward to getting under 25 minutes for my 5k time.

Physical and mental demands will get in the way of every runner who is seriously trying to train for an event, but even the toughest competitor needs to occasionally bow to the demands that the other parts of our lives puts on us.

April 4, 2009

In Daily Exercise Summary on April 5, 2009 at 2:19 am
Activity

Time

Miles

Pace

Repetitions

Weight

Run

25:03

3.0

8:21

Walk

12:57

.72

Ab Crunches

3×12

50

Lower Back

3×18

110

Leg Lifts

3×12

It was a good strong run today. I wasn’t winded until after the 2 mile mark, but it caught up to me. I struggled to finish, but I made it. My heart rate is recovering a lot quicker now that I have been back at it for two weeks. I worked the core. Not to strenuously, but I definitely noticed it.

The run started at 6.9 for the first half mile and progressed up .1 each half mile until 2.5 miles. I then increased .1 each tenth of mile until I was finished. I was pleased with the progress. I will add a tenth of a mile next time I run, but I will spend 3 or 4 weeks at 5k. I spend my efforts at increasing my pace. I’m looking for 7:45. Once I get my 5k pace to 8 minutes a mile, I will start adding in the occasional 8k. I plan to get on a near daily regiment of 8ks with a real fast 5k and a 10k each week. At this point, I will feel sufficiently pre-trained to start looking at scheduling a half marathon. Probably 5 months out.