5k Friday: Your 12 Week 5k Training Program, Week 8

Run a 5k 8Your 12 Week 5k Training Program, Week 8

By the end of week seven, you were running 20 minutes without stopping. Just think about that for a moment. You’re a runner! This week we will build on that, by increasing the time/distance. Remember to take a body check from time to time. Shin pain in particular, can plague new runners. We’ve taken it pretty slow in order to avoid injuries, but be sure to use ice as prescribed and if something hurts a little, take an extra day or two off. (Did you miss week one? Click here.)

This week you will start where you left off, with a 20 minute run. By the end of the week you will add several minutes onto that. Like the other weeks you will have three key workouts with two other easy days (one of which is optional). Don’t forget your stretching!

Remember, all workouts start with an 8-10 minute brisk warm-up walk. On your rest days, feel free to do some strength training, yoga, Pilates, etc.

Day One: After your warm up, run for 20 minutes. Cool down, stretch ice.

Day Two: Active recovery. After your warm up, run for 8 minutes. Walk for 30 seconds. Repeat. Cool Down and stretch.

Day Three: Warm up, Run for 10 minutes. Walk for one minute. Run for 10 minutes. Walk for run minute. Run for three minutes, then cool down.

Day Four: Rest.

Day Five: Warm up, the run for 23 minutes. Cool down, stretch, etc.

Day Six: (Optional) Active Recovery. Warm up, run for 15 minutes. Walk for one minute, then run for two more minutes.

Day Seven: Rest.

Coming next week: We will continue to add time/distance to your run, plus add an optional speed workout if you would like to get a little bit faster for your race.

Getting Faster

Getting_Faster.JPGRefer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts:

The Long Run: At this point in your training, your long run should be at least six miles. You can keep it at that or add another half mile. To add a little mileage to your week, add a half mile to one of your other runs (not the speed workouts).

The Interval Workout: On the track for 800 meter repeats. After your 10 minute warm up, run 800 meters at slightly faster than your 5k pace (about 90-95% of VO2Max). Recover by jogging or walking 200 meters. Repeat five more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: On the road for this workout. After your one mile easy warm up, run 10 minutes at slightly less that your 5k pace (about 85-90% of your maximal effort). Recover by jogging for two minutes. Repeat two more times. Cool down by jogging a half mile, and finish with a stretch.

Remember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Nice job on week eight. See you next week!

5k Friday: Your 12 Week 5k Training Program, Week 7

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Your 12 Week 5k Training Program, Week 7

While last week (week 6) was a bit of a break, that only served to make you stronger by giving your body a well deserved rest. At the end of week five, you were running 20 minutes with only one break. Fantastic! We’ll be building on that this week. (Did you miss week one? Click here.)

By the end of this week, you will be able to run your entire 20 minute workout without a break. Again, you will have three key workouts, with two other easy days (one of which is optional). Remember to listen to your body, take an extra day off if necessary, don’t skip your stretching, and finally, enjoy yourself. You’re a runner now.

Remember, all workouts begin with an 8-10 minute brisk walk, and finish with about a five minute walk, stretching, and icing. On your rest days, feel free to do some strength training, yoga, Pilates, etc.

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Day One: Repeat last week’s day six workout: Warm up. Run for 10 minutes. Walk for one minute. Repeat. Cool Down.

Day Two: Active Recovery Day. After your warm up, run for five minutes. Walk for 30 seconds. Repeat two more times.

Day Three: After your warm up, run for 15 minutes. Walk for 30 seconds. Run for five minutes. Cool Down.

Day Four: Rest

Day Five: Here it is! Warm up. Run for 20 minutes. Cool Down.

Day Six: (Optional) Active Recovery: Warm up, run for six minutes. Walk for 20 seconds. Repeat two more times.

Day Seven: Rest

Coming next week: Now that you can run for 20 minutes straight, we will start adding on more time/distance.

Getting Faster

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Refer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts

The Long Run: After several weeks of increasing your mileage, with one cutback week, you are probably running a sufficient distance in preparation for a 5k. If you want to continue to increase your mileage, go ahead and add on a half mile to this run. If you are running six miles or more for your long run, you really don’t need to add on more at this level of training. If you choose not to increase your long run, add a half mile to one of your other runs during the week (not the speed workouts). Don’t forget to stretch.

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The Interval Workout: Back to basic speed work, on the track, 400 meter intervals. After your 10 minute warm up, run 400 meters at slightly faster than your your 5k pace (about 95% of VO2Max). Recover by jogging or walking 200 meters. Repeat 11 more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: On the road for this basic tempo run. After your one mile easy warm up, run two miles at slightly less that your 5k pace (about 85-90% of your maximal effort). Cool down by jogging a half mile, and finish with a stretch.

Remember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Week seven is in the bag. See you next week!

5k Friday: Your 12 Week 5k Training Program, Week 6

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Your 12 Week 5k Training Program, Week 6

You’re going to love this week. After five hard weeks of gradually increasing your running time, we going to take a little break this week. Oh, yes, you will be doing some running, but we will cut back a bit on some of the effort. This will serve to give your body a rest, which will help you get stronger when we resume training next week.

By the end of last week, you were running 20 minutes with just one short break. This week, you will be cutting back on the time and taking an extra day off. Strength training, etc., is still okay on your rest days, but I’d suggest one day of complete rest during this week. (Did you miss week one? Click here.)

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Remember, all workouts begin with an 8-10 minute brisk walk, and finish with about a five minute walk, stretching, and icing.

Day One: After your warm up, run for five minutes. Walk for 30 seconds. Repeat two more times.

Day Two: Warm up, run for seven minutes. Walk for a minute. Repeat.

Day Three: Rest.

Day Four: Run for six minutes. Walk for 30 seconds. Repeat two more time.

Day Five: Rest. Completely.

Day Six: Warm up, run for eight minutes. Walk for a minute. Repeat.

Day Seven: Rest.

Ah, recovery. Feel rejuvenated after your light week. Take care of yourself and get ready for week seven.

Getting Faster

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Refer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts

The Long Run: After your cutback last week, you are going to add that half mile back in to your long run.

The Interval Workout: We’re climbing the ladder this week, one of my favorite workouts. We are on the track. After your warm up, run 200 meters at your goal pace. Jog or walk 200 meters (that will be your cool down between each interval). Run 400 meters. Recover for 200 meters. Run 800 meters. Recover for 200 meters. Run 1600 meters. Recover for 200 meters. Run 800 meters. Recover for 200 meters. Run 400 meters. Recover. Run 200 meters. Cool Down. Remember since your goal is to run at about your 5k pace, or around 95% of your maximal effort, you should plan to run each interval at the same pace. So don’t blow yourself out on the 200, then have nothing left when you get to the 800.

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The Lactate Threshold Workout: Back on the road for this workout. After the warm up, run one mile at 85-90% of your maximum effort. Jog for four minutes. Repeat two more times. Cool down.

Remember, in addition to these workout, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Week six is complete! Halfway to your goal. See you next week.

5k Friday: Your 12 Week 5k Training Program, Week 3

Run a 5k

Your 12 Week 5k Training Program, Week 3

By the end of last week, you were running up to running two minute intervals, with walk breaks of only 30 seconds. Hurray for you! (Just getting started? Here’s week one.) Hopefully, you’ve been following the plan, resting when prescribed, icing, stretching, etc. Our goal for this week is to bring the running up to five minutes straight! Let’s get started.

Remember, you always want to start your workout with a warm up, and for now, it will be walking briskly for 8-10 minutes. And always take about five minutes at the end of the workout to cool down, nice easy walking is best.

Day One: You’re going to start with last week’s Day Five workout. After your warm-up, run for two minutes. Walk for 30 seconds. Repeat five more times. Finish with your cool down. Do not skip the stretching and icing.

Day Two: Kind of a mixed bag workout. After your warm up, run for two minutes. Walk for 30 seconds. Now, run for three minutes. Walk for one minute. Run for two minutes. Walk for 30 seconds. Run for three minutes. Walk for 30 seconds. Run for two minutes. Walk for 30 seconds. Run for three and a half minutes. Cool down. (If you feel like you need a little longer break after the longer intervals, please go ahead, but don’t walk for too long.)

Day Three: Still your rest day. Yoga, weights, etc. are okay.

Day Four: After your warm up, run for three minutes. Walk for one minute, then run for four minutes. Walk for 30 seconds, then run for three minutes. Walk for 30 seconds. Run for four minutes. One minute walk, then a final three minute run. Cool down, stretch, ice.

Day Five: Complete rest today, we’ve got a big one tomorrow.

Day Six: After your warm up, run for four minutes. Walk for one minute. Run for five minutes. Walk for one minute. Repeat both intervals. Cool down, stretch ice.

Day Seven: Rest. You had a tough week, but look what you’ve accomplished! A total of 18 minutes of running with very little walking time. You can do some strength training, etc. but complete rest is okay, too.

Week three is complete! Congratulations. Next week, we’ll add another running day and increase those running intervals a little more.

Running Faster

CIFRefer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts

The Long Run: This week add one half mile to your run on one day of the week.

The Interval Workout: After your four lap warm up, run 800 meters at about your goal 5k pace (that’s two times around the track). Walk or jog for 200 meters. Repeat two more times. Finish with a cool down and a good stretch.

The Lactate Threshold Workout: This week we are doing this by time instead of mileage. Warm up for eight minutes. Run at a pace about 20 seconds slower than your goal 5k pace for five minutes. Jog for three minutes. Depending on your current mileage abilities, repeat once or twice more (don’t exceed the mileage of your “long run” day). Cool down for five more minutes and finish with a stretch.

Remember, in addition to these workout, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in the last post.

Keep up the good work! See you next week.

Trottin’ to La Quinta. Plus My Birthday! And My Dad

 

Old Town La Quinta Turkey Trot

Those of you who know me (either in person or through my blog), know that every year my husband and I put on a 5k race on Thanksgiving morning. We’ve been doing it for 15 years! It’s called the Turkey Trot, and for 12 of those years it took place in Palm Desert, on El Paseo (kind of the Rodeo Drive of the desert). Then we moved to Palm Springs for a year. Finally, last year we came home to La Quinta, and made it a trail race in our beautiful cove area.

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Now, I say “we,” but it is really my husband’s project. He does almost everything related to planning a race, from dealing with the city council, to planning the route, to raising sponsorships, to ordering porta-potties. I get the registration set up on Active.com, make the flyers, find the volunteers, then, on race day oversee registration. Years ago, when we were much smaller, I even handled the finish line timing, but now we hire someone to do that (thank goodness!).

I’m excited to announce that in this, our 16th year of putting on the race, we will be moving to the streets of La Quinta! Even better, we will be starting and finishing right in the center of Old Town La Quinta, our quaint shopping and dining center in our city.

Old Town LogoSo, if you are going to be in or near La Quinta over the Thanksgiving Holiday (November 27-30), we’d love to have you participate! The course will be flat and fast, the crowd fun and family oriented (we always have a free race for the little kids), and you’ll be done long before the turkey (or in my case tofurky) is ready. In fact, I almost always work at the race, then go home and prepare Thanksgiving dinner for my family.

You can register by clicking this link, the logo above, or if you want to wait until later, there is a link on the side bar. I’d love to see you out there!

My Birthday

So, Sunday was my birthday. Since I got to pick our activities for the day, we went to visit my son, daughter-in-law, and, of course, Samuel! I can’t think of a better way to celebrate.

SamuelIt was also exciting that they had just moved into their new house! They had it built in a new development (which is much closer to the desert, hurray!), and just got the keys last week and moved on Friday! So the house was still full of boxes, the walls are bare, but they are so happy to be into their first home.

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houseYes, that is my birthday wine in the foreground.

So we got to play with Samuel.

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And with the granddogs (Chloe will also be celebrating her first birthday in a couple days. Can you tell which dog is the puppy?

Granddogs

Sarah

They took us to lunch at the Earth Bistro, a cute place in Temecula that has vegan options for us and gluten free options for them. A win-win!

Earth Bistro

Samuel 3All in all, just about the best way I can think of to spend my birthday.

My Dad

My dad and I shared the same birthday, so I always like to take some time to think about him on “our” day. He would have been 88!

Dad

How was your weekend? Any fun events or family time? Want to come to La Quinta to run a 5k with me? Did you guess which dog was the puppy?

The 5 Fs of Independence Day: Family, Friends, 5k, Food, Fireworks

After a really rough beginning of the week I was ready for some fun and frivolity for the 4th of July. I felt like I’d earned it!

Celebrating Independence Day in Huntington Beach has become a tradition for us. Alan announced the Surf City 5k for about five years, until 2009. Then, in 2010, when he discovered that he had a son (and grandsons) that lived there, we would go for fun, sometimes run the race, watch the parade, and hang out with our new-found family. In 2011, we experienced the miracle of the lost phone after the fireworks on the beach. No matter what year though, we had a great time, and we definitely appreciated the cooler weather.

Family and Friends

This year it originally looked like our family wasn’t going to be in town. We still planned to go (it being a tradition and all), and this year we had some friends that would be joining us. They are also Alan’s clients: Mom Liz, and her three kids, Nick, Nicole, and Garrett (who runs cross country for us). They were planning to run the Surf City 5k as a family, and most exciting, this would be Liz’s first 5k! A huge deal for someone who has lost over 100 pounds!

IMG952286Since the family wasn’t planning to be in town we made reservations at the Hotel Huntington Beach, a nice hotel which is nowhere near the beach (and therefore is reasonably priced). As it turned out, the family did stay in town, but we kept our plans anyway and stayed at the hotel. When they are in town my stepson, John, and daughter in law, Lisa, host a 4th of July party each year. This year they tried not to have it, but that didn’t work out. We’d laugh at Lisa when someone would say, “see you on the 4th!” because obviously they didn’t know that there wasn’t going to be a party. So of course, she threw a party. We thought it best not to get underfoot.

In retrospect though, we will never do that again. The reason: Parking. There is none. Or that’s what it feels like. Streets closed, a 5k, a parade, and thousands of people make for a traffic nightmare, and parking spaces are few and far between. When we stay with the family, we basically park the car and don’t have to move it for the weekend.

We arrived on Thursday afternoon and headed over to the family’s house. Alan was planning on taking the boys to their Junior Lifeguard practice, then we’d check in, pick up our race stuff, etc. They rode their bikes to practice, so Alan jumped on a cruiser bike and rode along with them. I stayed at the house, not yet trusting my stomach to try anything active. Then we headed off to sign up for the race, took a random drive through Fountain Valley and Westminster (cities that surround Huntington Beach) because I tried to avoid the traffic caused by a broken stoplight. It probably took us twice as long, but we eventually arrived at our hotel and checked in.

We stopped for lunch when we arrived back at the beach, at a little Mediterranean restaurant that we love and makes great falafel pitas. Then it was time for Alan to pick up the boys. The Independence Day party starts early in Huntington Beach. By the time we got home, Lisa was busily cooking up a storm, knowing that people would be dropping by all evening. We know quite a few of their friends, so it was a social evening and we didn’t get back to the hotel until almost 10, a little late for us, especially the night before a race.

Surf City Run 5k

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Of course, this was not just a race. In addition to Liz running her first, we also planned to run the race with our grandsons! They love to run, and it is something special that we do together when we visit. Cash in particular is a talented runner, coming in first at the two mile runs that they do at Junior Lifeguard practice. So we were really excited about the race, but not in the same way we would be if we were going to run hard. Still, it’s nice to get enough sleep the night before.

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Fortunately, running an 8:00 5k is not the same as announcing one. We’d arranged to meet our friends at 7:15 and our family at 7:30, so the only thing we needed to worry about was parking. I followed a hunch and came in the back way (instead of trying to work my way along the parade route). After wandering the streets for a few blocks, we spotted a school that was just a few blocks from the race, so we quickly moved in and parked. Score!

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This is the winning man and woman from the local’s race. I love the picture on the right..she’s flying!

Our friend Liz was not so lucky. After searching for a long time for parking, she dropped her kids off then went in search of the closest space. She ended up almost a mile away from the start line and had to walk, arriving with minutes to spare. At least she got a good warm up for her first race!

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Meanwhile, Alan’s son John arrived with the kids around 7:45. We talked him into running halfway with us, which would bring him within a couple blocks of home. Being an athlete (though not really a runner), he agreed. That meant we really had the whole family on the start line.

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We were happy to see that the race announcer was Rudy Novotny, who we know pretty well, and who took over for Alan after he stopped announcing the race. Alan had a little surprise for Liz. As we stood ready to start, Rudy announced her name and that it was her first 5k. Pretty cool.

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Yeah, I look a little crazed and half covered the picture with my finger, but the other shot was even worse!

The boys, Garrett and Nick, moved to the front, planning to race hard. We started as a family, while Liz and Nicole started at their own pace. After about a quarter mile, Cash, one of the twins, asked if he could go ahead. Alan said sure, and he was off like a flash, weaving in and out of the runners ahead of us. Alan and I just stayed together, going back from time to time to check on Dane, the other twin, and John.

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It is an out and back course, so we kept an eye out for Cash heading back, but didn’t see him. When we reached the halfway point, we said so long to John, and to Dane who decided to go with his dad. John did say that he’d seen Cash heading back in the other direction. We also saw Liz and Nicole as we headed back toward the finish.

We finally caught up to Cash at mile two. He was doing great, and we all stayed together at a moderate pace, with only one walking break for the rest of the race. It was so exciting to cross the finish line as a threesome! I can’t wait to see our finishing photo!

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We met up with Garrett and Nick, who had already finished, then Nicole finished shortly afterward. We were on the lookout for Liz, who finished, looking strong in 46:53. What an awesome time for a first time 5k!

Liz

After we all finished, we met up at the little expo, picked up some food and water, and checked out the local businesses. And took more pictures of course!

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I knew that Tiffany, my blogging friend and fellow IDEA Inspired Advisor who I  met and experienced IDEA World with last year was running the race, but even though I kept my eye out, I didn’t see her. I was afraid that the same thing as last year would happen, we wouldn’t get a chance to meet up. But, finally, in spite of missed calls and texts that went to my iPad instead of my phone, we hooked up.

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I can’t wait to see her again at Blogfest in August!

After all the socializing, we needed to figure out how to get back over to our family’s house, both to return Cash, and to see the parade. After some discussion we decided to leave the cars where they were and to walk the mile or so to the house. Of course, we weren’t entirely sure of how to get there, but between Cash’s directions and numbered streets we finally made our way to the house. The party was in full swing, even though it was just after 10 in the morning. We got a bite to eat, socialized a little, Alan and the kids saw a little bit of the parade, then we decided it was time to head back.

ID13The “non-party” at Lisa’s still involved breakfast, beer, and a lot of company. We left, so I’m not sure if it continued on into the evening, which is common for Huntington Beach 4th of July parties.

ID14The best mode of travel during the holiday is bike. As you can see.

Luckily, even though we didn’t have Cash to lead the way, we found our car without problems. We piled everyone in because Liz’s car was another mile away. We still had to deal with a few detours since the parade was still going on, but finally found a convenient and close place to drop them off.

Alan and I then went back to the hotel, showered, packed and checked out, then headed home. We always like to be home if possible on Independence Day. Even though the desert is pretty slow for the holiday, there are still some random fireworks, enough to scare our dogs, so we like to be there.

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Our little illegal quiet celebration did not bother our dogs. There were a few louder booms, but the dogs were amazingly calm. Which is good.

All in all, one of my favorite 4th of July celebrations ever! Good friends, family, and running, what else can you ask for? Great food too, which you can check out here. A great turnaround to a week that started out badly.

How did you spend your holiday?