Lala Living


Training Plan
March 29, 2011, 7:18 pm
Filed under: Running

I’m baaaaaaack!

Two years later and I never forgot about my blog. After a super speedy 6 mile run outside on Sunday (51:57!!) and signing up for two runs in June, I’ve decided to train for running again. Here’s my plan, only slightly amended to add strength and yoga to Hal Hidgan’s Intermediate 5K. I’ll be running a 10K the weekend after the 5K, but I want to focus on speed training for the 5K and then just enjoy the 10K. Everything is defined on Hidgan’s website, except for “Light Yoga” (literally 20 minutes or less of restorative yoga when I wake up) and “Strength” (15 minutes or so of basic strength moves and/or light weights to keep muscle tone). YAY! I’ll be sure to keep the blog updated with my progress. Oh yeah, I’ll start Monday, April 4th. Technically, there are 9 weeks from that date until my 5K, but I’ll be taking one week off for a yoga retreat. 🙂

Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
Light Yoga
3 m run + Strength
5 x 400
3 m run + Strength
Rest
3 m run
5 m run
2
Light Yoga
3 m run + Strength
30 min tempo
3 m run + Strength
Rest
3 m fast
5 m run
3
Light Yoga
3 m run + Strength
6 x 400
3 m run + Strength
Rest
4 m run
6 m run
4
Light Yoga
3 m run + Strength
35 min tempo
3 m run + Strength
Rest
Rest
5-K Test
5
Light Yoga
3 m run + Strength
7 x 400
3 m run + Strength
Rest
4 m fast
6 m run
6
Light Yoga
3 m run + Strength
40 min tempo
3 m run + Strength
Rest
5 m run
7 m run
7
Light Yoga
3 m run + Strength
8 x 400
3 m run + Strength
Rest
5 m fast
7 m run
8
Light Yoga
2 m run + Strength
30 min tempo
2 m run
Rest
Rest
5-K Race


8K Training Program
March 17, 2009, 12:48 am
Filed under: Running

I give you my 6-week training program for my 8K race on April 26th. It is based off a modified version of Hal Higdon’s Intermediate 8K training program.  Basically, I slightly decreased the mileage and added in cross training that fit my life (yoga!).

My goals for this run are, first and foremost, to have fun! Second, it would be great to P.R., maybe even go below 50 minutes? But the race is going to be a lot of downhill in the first half, and then a lot of uphill coming back, so it isn’t my ideal race. Buuuuuut, I’m still really looking forward to it, and I’m going to throw in some fun longer hill runs in the meantime to prepare! My first 8K was run with little formal “training”. Rather, I basically training by running whenever I felt like it, which was fairly inconsistently. So my hope for this race is to make a training program (check!) and stick to it!

So, without further ado, here is my program:

Sun

3/15

8K Race

51:26

Mon

3/16

Rest

Tue

3/17

3 miles

Strength

Wed

3/18

30 min tempo run

Thurs

3/19

Home Yoga,

Strength

Fri

3/20

3.5 mile run

Sat

3/21

4 miles

3/22

Run to Yoga

3/23

3 miles

3/24

Home Yoga,

Strength

3/25

6 x 2-min bursts

5-K pace

3/26

Home Yoga,

Strength

3/27

3.5 mile run

3/28

4.5 miles

3/29

Run to Yoga

3/30

3 miles

3/31

Home Yoga,

Strength

4/1

35 min tempo run

4/2

Home Yoga,

Strength

4/3

3.5 mile run

4/4

5 miles

4/5

Run to Yoga

4/6

3 miles

4/7

Home Yoga,

Strength

4/8

7 x 2-min bursts

5-K pace

4/9

Home Yoga,

Strength

4/10

3.5 mile run

4/11

5.8 miles

4/12

Run to Yoga

4/13

3 miles

4/14

Home Yoga,

Strength

4/15

40 min tempo run

4/16

Home Yoga,

Strength

4/17

3.5 mile run

4/18

5 miles

4/19

Run to Yoga

4/20

3 miles

4/21

Home Yoga,

Strength

4/22

3.5 mile run

4/23

3 miles

Strength

4/24

Home yoga

4/25

Run to

Yoga

4/26

8K race!

A note on the terms:

Home yoga: A yoga DVD and sequence of my choosing, based on how I feel that day (probably no longer than 60 minutes).

Run to yoga: a 25 minute run (all downhill!) to the yoga studio by my house for a 1hr 40 min yoga class.

Tempo run: read about them here. Basically, you work up to a fast pace in the middle of your run.

2-min bursts: My take on 400meter speed work, minus the track! I’ll basically run at my usual pace, then run at a fast 5K pace for 2 minutes, then drop back down to my average speed until I recover. Then repeat!

Strength: About 50 minutes of various weight lifting and strength training exercises at the gym with my friend. I just finished a weight lifting class last term and it was awesome! I feel much more comfortable in a gym and have a better idea about how to give myself a good strength workout.

Yay! I’m so excited!



8K, baby!
March 16, 2009, 12:35 am
Filed under: Running | Tags:

I did it! I ran my first 8K road race today! Totally unofficially (based on my wristwatch), I ran it in 51:33, totally smoking my hopes of under 55 minutes! I know it’s not super fast, but it was the perfect pace for me at this point. The first three-ish miles were gently uphill, so I held a slow but steady pace for that part. Then, the last mile and a half was downhill! I LOVE running downhill because it’s so darn easy! I just increase my stride and turnover, letting gravity do all the work! Then the last 100 meters, I just gave it all I had. Soooo much fun! Plus, nothing can top the amazing runner’s high I’ve had ALL day long. Who would have known??

I’m also looking into another 8K run at the end of April, and I’m pumped to actually train for it (I didn’t really train for this run). I’ll be sure to let you know what my plan is!

For now, it’s back to studying for my final tomorrow… just one, and then I have a week and a half of spring break! Woohoo!