After finishing week 3 of the c25k program, I have gained a couple of things. First, improvement on endurance. I think where I know where I messed up on the first race. It started, and I ran until I exhausted myself. That caused me to not to run much of the end of the race. So, lesson learned. Secondly, incline strides. If you take baby strides on inclines it does not defeat you as bad. 'BIG OLE' steps up a hill =a lot of walking on the flat surfaces. Finally, Heather and I did a lot of giggling at the "experts" for running around before it started. I bet their hips didn't hurt like mine. This girl will start stretching a week before the Mercedes race ;).
Love,
An educated Jenn
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ReplyDeleteYour first point is actually one of the main problems people have with running in a race. They expend everything they have because they have the adrenaline flowing and then they don't have anything left for the rest of the race. It's really easy to do that. I used to do it a lot. Once you get comfortable with the race feeling, you'll learn to deal with it properly. :)
ReplyDeleteOn a incline, try to keep your normal running pace. That doesn't mean the same speed. Just the same pace of movements. A.k.a. Your baby strides. If you try to keep the same speed, your heart rate is going to skyrocket depending on the size of the hill.
My advice on the last part? Warming up is very important. As is stretching after the race. It'll help a ton with those aches and pains. Here are a couple links with information on warmups.
http://goo.gl/Pg4Za
http://goo.gl/J5VI8
http://goo.gl/fnyg2- Basic stretches.
Keep up the good work. :)
Thanks for all the great information! Any info on endurance?!?!
DeleteIt really depends on what type of endurance you're looking for. I started doing speed work. (Kinda like the Yasso 800's in the link below.) If you can get your body used to running shorter distances, at a much faster pace, then you should be able to hold that speed over time.
DeleteIt's going to take some work though. Building speed isn't always easy. It's going to take some fire in the gut and maybe a rabbit to chase. (Read: A quick partner.) If you keep at it, you'll lower those times if that is what you're looking for.
http://goo.gl/ncfj9
Speed work can help train your heart to keep a lower rate at a faster speed also. THAT is a Godsend. Lower hert rate = longer runs because you're not out of energy.
DeleteMy friend heather is a lot younger and quicker. We actually started sprinting yesterday! Listen right nowbim doing the couch 2 5k
DeleteWe do about 4.5 ish miles each time. Walking and running!
Sounds like a good program. I've heard of lots of people using it to become more active. Make sure you rest. Get lots of sleep so your body can heal. Always warm up before you start your workout. Every. Single. Time. The last thing you want is for an injury to derail your goal.
DeleteThere is a bridge program to the 10k I'm going to prepare to move on to make it to half on my birthday!
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ReplyDeleteJustin I am enjoying ur information!!! Keep it coming!
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