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This week starts my 14 week training for the Charleston Reindeer Run in hopes of reaching my goal of 28:13. Each week, I’m going to chronicle my workouts and how they are going. If you are training for your own 5K, post your updates in the comments and let’s everyone know what great workouts you are doing, too.
Monday: Treadmill Tempo Run + Lift and Core
Today was tempo run day. Because is was Labor Day, there were people around with places to go and I could not do my run outside before it reached a million degrees here in the south. On a day like today, hot and humid, I would rather get a good run on the treadmill than a crappy run in the heat. I know the treadmill is not as good as outside training, but hey, I get to decide what I want to do.
For my tempo run, I did about three miles on the treadmill on an incline of 1.0. I walked/jogged a 3 minute warm-up and then ran the first mile at a 4.0 speed, the second mile at 4.2 (believe me, it felt A LOT faster than 4.0), and then back to 4.0 for the third mile. After my last mile I lowered the incline and jogged/walked another two minutes.
The interesting thing about running on the treadmill is that the speed on the treadmill is not really the speed you would be running outside. I have a chart that corrects the speed for the lack of wind resistance and incline. I have a Garmin Forerunner running watch, it I can set it to “Run Indoor” mode and it is different still. My Garmin says I’m running faster than my Sole Treadmill does. I like my Garmin!
Afterwards, I did weights and core work for another 20 minutes or so. I got the weight and core routine from one of my kid’s coaches. If it works for me, I’ll give you the deets in another post.
Tuesday: Swimming Workout with 15 Minutes Aqua Running to finish
I love swimming. The smell of the chlorine makes me happy. I was a swimmer as a kid and in college, which is why I wanted to use swimming and aqua jogging in my 5K training. I firmly believe that the endurance you get from swimming helps on your longer runs. Plus, as dopey as aqua jogging looks and feels, I’ve read countless articles about how it works.
Today, I did a favorite ladder workout. A friend named Larry gave me this workout so my daughter and I call it our Larry Ladders. He is a personal swim coach in the Charlotte area and really focuses on stroke mechanics. If you have young swimmers or if you need stroke work yourself and can get to Charlotte, I highly suggest you get in touch with Larry at iSwim 1-2-1.
So, the Larry Ladder is:
1 x 100 yards
2 x 75 yards
3 x 50 yards
4 x 25 yards
I like to mix it up and do different strokes each time. Today, I did a freestyle ladder, a backstroke ladder and an IM ladder (leaving out the breaststroke on the 75s, I because I just suck at that stroke.)
I also did 300 warm up and 200 cool down to make 2,000 yards total. Then, I aqua jogged for 15 minutes.
Wednesday: Speed Workout – Running + Lift and Core
Today was Speed Workout Day. I ran a modified version of one of my daughter’s workouts. she is waaaay faster than me so I cut the workout in half so that I spent about the same amount of time at the track.
Here is my workout:
1 x 400 jog warmup
2 x 200 meters sprint (30-45 sec between)
1 Mile Fast
2 x 200 meters sprint (30-45 sec between)
400 walking cool down
I need to get the mileage up on my speed workouts but this was not a bad start.
Thursday: Swimming Workout with 15 Minutes Aqua Running to finish
My Thursday swim was a pyramid. I got a little too competitive with the other swimmers at the pool and stuffed 2000 yards into about 30 minutes but it was fun. My workout was:
200 Swim Warm-Up
1×300 Free, Back, Free by 100s
1×400 Back, Free, Back, Free by 100s
1×300 Back, Free, Back by 100s
200 Swim/Kick Cool Down
15 Minutes Aqua Jogging
Brutus the Great Pyreenes – follow me on Instagram @brutus_the_polarbear
Friday: Long Run
I ended up doing my Friday run on the treadmill with lifting and core work.
Weekend: Easy Run one day with core work. Active rest one day (i.e. Walk the Brutus).
This first week worked out pretty well. There is a hurricane on the way so we’ll see how next week goes.