We are finally almost to our goal and most people's races will be taking place on Thursday. This week is going to be really simple and easy with no workouts and a lot of recovery. Runs will be easy and slow in preparation for the big day.
Tuesday: Easy run preferably 3-4 miles at an easy and relaxed pace.
Wednesday: Your choice of either a day off to rest or doing some easy jogging of about 1 mile. This day is essentially the final preparations and tweaking necessary for tomorrow.
Thursday: RACE
Now that I have finished the training reports I am going to do one final post tomorrow about pre race preparations to finish off the training. It will be about what to eat the day of, clothing, and final notes about the race. Remember to get a lot of sleep this week and some rest. Stay tuned for tomorrow final notes.
Tuesday, November 23, 2010
Monday, November 15, 2010
Week 4 Training Plan
Week 4
Here we are in our second to last week before race day and during this week we are going to start downgrading the intensity of the training to allow rest and recovery. It is peak season and its time to sharpen up before the race. This week will consist of less mileage and easier shorter workout.
Monday: Today we are going to continue the easy trend and do an easy 4-5 mile run. Kept it simple don't go crazy because tomorrow's workout is the last challenge before the real challenge (the race).
Tuesday: This workout is something referred to as an accelerator run. If your thinking ahead or just mainly alive the term pretty much gives away what your doing. You are going to accelerate as the run goes on into a controlled push. Start at a normal pace and gradually pick up the pace every once and while until you reached this controlled push. I would recommend doing a 4 mile accelerator and about a 1 mile cool down at the end.
Wednesday: Really easy day, 4 miles tops. Good recovery is going to be necessary. I recommend avoiding hills as much as possible as well.
Thursday: OFF no running.
Friday: Final workout of the week and also final workout before the race. Do solid warm up and some stretching before we begin. The workout for today will be a 400-600-800-600-400 meter workout. The pace for each will be slightly faster than the pace of your 5k goal pace. This workout is not that difficult it is just meant to simulate some faster leg turnover than before. Rest will consist of the same time you did your push for. Get a good cool down and some stretching in after you have completed the workout.
Saturday: Saturday this week will be switched to your long run day. Try to aim to be around 5 miles for the day at a really slow comfortable pace.
Sunday: Today is either going to be an option of an off day or a cross training day. If you could imagine today is suppose to be a very simple and easy day to let your legs recover. If you do decide to do some form of exercise keep it between 20-30 minutes of aerobic activity.
Well there you have it week 4 is complete and you should be ready to go. Next week will be even simpler than this with lots of recovery and easy mileage. Stay tuned throughout the week for more updates.
Here we are in our second to last week before race day and during this week we are going to start downgrading the intensity of the training to allow rest and recovery. It is peak season and its time to sharpen up before the race. This week will consist of less mileage and easier shorter workout.
Monday: Today we are going to continue the easy trend and do an easy 4-5 mile run. Kept it simple don't go crazy because tomorrow's workout is the last challenge before the real challenge (the race).
Tuesday: This workout is something referred to as an accelerator run. If your thinking ahead or just mainly alive the term pretty much gives away what your doing. You are going to accelerate as the run goes on into a controlled push. Start at a normal pace and gradually pick up the pace every once and while until you reached this controlled push. I would recommend doing a 4 mile accelerator and about a 1 mile cool down at the end.
Wednesday: Really easy day, 4 miles tops. Good recovery is going to be necessary. I recommend avoiding hills as much as possible as well.
Thursday: OFF no running.
Friday: Final workout of the week and also final workout before the race. Do solid warm up and some stretching before we begin. The workout for today will be a 400-600-800-600-400 meter workout. The pace for each will be slightly faster than the pace of your 5k goal pace. This workout is not that difficult it is just meant to simulate some faster leg turnover than before. Rest will consist of the same time you did your push for. Get a good cool down and some stretching in after you have completed the workout.
Saturday: Saturday this week will be switched to your long run day. Try to aim to be around 5 miles for the day at a really slow comfortable pace.
Sunday: Today is either going to be an option of an off day or a cross training day. If you could imagine today is suppose to be a very simple and easy day to let your legs recover. If you do decide to do some form of exercise keep it between 20-30 minutes of aerobic activity.
Well there you have it week 4 is complete and you should be ready to go. Next week will be even simpler than this with lots of recovery and easy mileage. Stay tuned throughout the week for more updates.
Thursday, November 11, 2010
Mariners
This week's run is a running route referred to as "Mariners." This run is essentially an extension of the Mid Hudson Bridge run. It is roughly 6 miles depending on the route you take home. On your way back you can either head back the way you came or head back through Poughkeepsie. For the sake of this blog I will have you go back the same way to avoid confusion.
To start the Mariner's run head out onto Route 9 south towards the Mid-Hudson Bridge. If you don't remember how to reach the bridge refer to my post on the Mid-Hudson Bridge http://mcapping.blogspot.com/2010/10/mid-hudson-bridge.html.
Proceed to the end of the bridge and once you reach the other side of the river there will be one road veering right which you will head towards (I think it's US 44). Keep going uphill until you reach a sign that will say "Mariner's." The sign will point downhill towards a road which you will proceed to head down. This road is one gigantic spiraling steep downhill so make sure to be careful.
Take this all the way down until you reach the riverfront. You will pop out and see a restaurant called "Mariner's" which is an indication that you are at the bottom of the hill. Make a right and run along the river until you reach the Mid-Hudson Bridge. There are some steps down there to help you climb back up towards the top of the bridge. Once you reach the top again head back across the bridge and towards campus and you will have finished Mariners.
I would advise doing this run on your long days because the run totals about 6 miles if completely finished. Another note I don't think I will be able to put up a picture breakdown for this run because I cant find a 360 view of the sign leading down towards Mariners. Because of this I cant find the downhill road you are suppose to take. However, the sign is very noticeable if you are the left side of the road and the run is very straightforward and easy if you know how to get to the Mid-Hudson Bridge.
So this concludes the run "Mariners." I will post training for next week either Sunday or early Monday but till then good luck with the training.
To start the Mariner's run head out onto Route 9 south towards the Mid-Hudson Bridge. If you don't remember how to reach the bridge refer to my post on the Mid-Hudson Bridge http://mcapping.blogspot.com/2010/10/mid-hudson-bridge.html.
Proceed to the end of the bridge and once you reach the other side of the river there will be one road veering right which you will head towards (I think it's US 44). Keep going uphill until you reach a sign that will say "Mariner's." The sign will point downhill towards a road which you will proceed to head down. This road is one gigantic spiraling steep downhill so make sure to be careful.
Take this all the way down until you reach the riverfront. You will pop out and see a restaurant called "Mariner's" which is an indication that you are at the bottom of the hill. Make a right and run along the river until you reach the Mid-Hudson Bridge. There are some steps down there to help you climb back up towards the top of the bridge. Once you reach the top again head back across the bridge and towards campus and you will have finished Mariners.
I would advise doing this run on your long days because the run totals about 6 miles if completely finished. Another note I don't think I will be able to put up a picture breakdown for this run because I cant find a 360 view of the sign leading down towards Mariners. Because of this I cant find the downhill road you are suppose to take. However, the sign is very noticeable if you are the left side of the road and the run is very straightforward and easy if you know how to get to the Mid-Hudson Bridge.
So this concludes the run "Mariners." I will post training for next week either Sunday or early Monday but till then good luck with the training.
Tuesday, November 9, 2010
Week 3 Training
Week 3
First thing I would like to say is sorry for the lack of posts throughout the week. I have been doing a lot of other work for some of my other classes and got a bit caught up. Also I was not able to write the first day of week 3’s training because of a big paper yesterday but it should not hinder anything. After those notes here’s training for week 3.
This week’s training will be the meat and overall toughest week because I will implement two workouts and only one day off this week. It is a bit difficult to create a training plan for a 5k in such a short amount of training time but don’t worry you’ll get your rest.
Tuesday: Today is going to be a workout because I could not get the schedule up yesterday. Today’s workout will start with the regular warm up plus some quick stretching. I decided to make this a bit of a track workout however; you can to this in terms of timed pushed as well. The workout will consist of a 2x1600 meter (or mile) run at 5k race pace. The rest will be an 800 meter jog/walk recovery. In order to do these just use your average goal pace for a 5k and do pushes for that amount of time. For recovery take anywhere from 3-4 minutes of job/walk recovery. Be sure to cool down and stretch afterwards.
Wednesday: Easy jog recovery day of 4-5 miles. Take today nice and slow to give your legs of recovery from yesterday’s workout. Don’t push or pound today because you’ll regret it.
Thursday: Today is our cross training day so I recommend getting 30-40 minutes on the elliptical, bike, or pool. Remember stay off the treadmill.
Friday: Final workout of the week today. This workout will be similar to the 5-4-3-2-1 workout but a little different. Get your typical warm-up in and for the workout do a 5-4-3 twice. The rest is the same as the timed push you previously ran.
Saturday: OFF no running today.
Sunday: Typical long run day for this Sunday afternoon. I recommend getting at least a 5 mile run in today maybe stretching it out to a 6 mile run. I am going to post a 6 mile run later this week called Mariner's that I recommend doing for this run.
This week is going to be tougher than the previous week's but stay confident and remember to go easy on those easy days. I'll post the Mariner's run later this week so stay toned.
First thing I would like to say is sorry for the lack of posts throughout the week. I have been doing a lot of other work for some of my other classes and got a bit caught up. Also I was not able to write the first day of week 3’s training because of a big paper yesterday but it should not hinder anything. After those notes here’s training for week 3.
This week’s training will be the meat and overall toughest week because I will implement two workouts and only one day off this week. It is a bit difficult to create a training plan for a 5k in such a short amount of training time but don’t worry you’ll get your rest.
Tuesday: Today is going to be a workout because I could not get the schedule up yesterday. Today’s workout will start with the regular warm up plus some quick stretching. I decided to make this a bit of a track workout however; you can to this in terms of timed pushed as well. The workout will consist of a 2x1600 meter (or mile) run at 5k race pace. The rest will be an 800 meter jog/walk recovery. In order to do these just use your average goal pace for a 5k and do pushes for that amount of time. For recovery take anywhere from 3-4 minutes of job/walk recovery. Be sure to cool down and stretch afterwards.
Wednesday: Easy jog recovery day of 4-5 miles. Take today nice and slow to give your legs of recovery from yesterday’s workout. Don’t push or pound today because you’ll regret it.
Thursday: Today is our cross training day so I recommend getting 30-40 minutes on the elliptical, bike, or pool. Remember stay off the treadmill.
Friday: Final workout of the week today. This workout will be similar to the 5-4-3-2-1 workout but a little different. Get your typical warm-up in and for the workout do a 5-4-3 twice. The rest is the same as the timed push you previously ran.
Saturday: OFF no running today.
Sunday: Typical long run day for this Sunday afternoon. I recommend getting at least a 5 mile run in today maybe stretching it out to a 6 mile run. I am going to post a 6 mile run later this week called Mariner's that I recommend doing for this run.
This week is going to be tougher than the previous week's but stay confident and remember to go easy on those easy days. I'll post the Mariner's run later this week so stay toned.
Monday, November 1, 2010
Week 2 Training
We are now going to begin entering our second week of training. This week will be similar to last week's training with a small increase in mileage and intensity. We shouldn't be to sore from last week so I'm going to get right into it.
Monday: Start the week off right with an easy 4 mile run. Head out around the area maybe this is a good day to venture towards the Mid Hudson Bridge for a change of scenery.
Tuesday: Tuesday is going to be our workout day where we will be experiencing more intense running. The workout will consist of a warm up followed by some pre workout stretching and prepping. The workout is similar to last week's however you are going to be doing a 5-4-3-2-1. This will consist of 5 minutes of hard but relaxed running followed by 5 minutes of easy jogging. Then 4 minutes of hard running 4 minutes of jogging and so forth for the rest. You want to make sure you are running hard but are saving enough energy for the later reps. Once you have finished do an easy cool down and stretch.
Wednesday: Take today off and let your body relax from the workout yesterday and get ready for the next few upcoming days.
Thursday: Today you should venture off onto another 4 mile run. Maybe head over the quiet cove and run the trails in the back to add on additional mileage. When you get back make sure you stretch and rehydrate.
Friday: Cross Training day. Head into the gym and do some biking, swimming or any other aerobic machine for at least a half hour. Make sure you dont use the treadmill because the purpose of today is to give your body a rest from the pounding on hard surfaces and cement.
Saturday: Day off; rest.
Sunday: Long run day. Head out and get in at least 5 mile jog around town. May I suggest the Mid Husdon Bridge run or maybe just an out and back run. Whatever your choice is make sure it is done at a slower pace then your normal runs.
That wraps up training for week 2. Throughout the week I was thinking about doing another place to run or a post on core training. I'm a big supporter of core training and I think that the benefits are very useful for runners. Well Ill get both of those posts up at some point but till then good luck with your training.
Monday: Start the week off right with an easy 4 mile run. Head out around the area maybe this is a good day to venture towards the Mid Hudson Bridge for a change of scenery.
Tuesday: Tuesday is going to be our workout day where we will be experiencing more intense running. The workout will consist of a warm up followed by some pre workout stretching and prepping. The workout is similar to last week's however you are going to be doing a 5-4-3-2-1. This will consist of 5 minutes of hard but relaxed running followed by 5 minutes of easy jogging. Then 4 minutes of hard running 4 minutes of jogging and so forth for the rest. You want to make sure you are running hard but are saving enough energy for the later reps. Once you have finished do an easy cool down and stretch.
Wednesday: Take today off and let your body relax from the workout yesterday and get ready for the next few upcoming days.
Thursday: Today you should venture off onto another 4 mile run. Maybe head over the quiet cove and run the trails in the back to add on additional mileage. When you get back make sure you stretch and rehydrate.
Friday: Cross Training day. Head into the gym and do some biking, swimming or any other aerobic machine for at least a half hour. Make sure you dont use the treadmill because the purpose of today is to give your body a rest from the pounding on hard surfaces and cement.
Saturday: Day off; rest.
Sunday: Long run day. Head out and get in at least 5 mile jog around town. May I suggest the Mid Husdon Bridge run or maybe just an out and back run. Whatever your choice is make sure it is done at a slower pace then your normal runs.
That wraps up training for week 2. Throughout the week I was thinking about doing another place to run or a post on core training. I'm a big supporter of core training and I think that the benefits are very useful for runners. Well Ill get both of those posts up at some point but till then good luck with your training.
Thursday, October 28, 2010
Basic Stretching Guide
So I realized that during the first week's training plan I told people to stretch before and after they run. I decided to make a basic stretching guide to discuss some of the most basic stretching you can perform for your lower body. Some of these stretch you may have performed or heard of before but I think it is very important to know a few basic stretching for before and after workouts.
Standing and Sitting Hamstring Stretch
These two stretches are very common and easy to perform. For the standing hamstring stretch stand with feet touching each other and reach down until you can no longer extend towards the ground. Hold that stretch for about 10 seconds and switch legs by crossing one leg in front of the other and then touching your toes again.
For the Sitting Hamstring Stretch sit up facing forward and extend one leg forward with the other either tucked in front leg or behind the body. Next, you extend your opposite arm forward and reach as far as possible towards the front leg. Hold for 10 seconds and switch.
Quadriceps Stretch
This stretch is also performed standing up and consists of grabbing one leg and tucking it behind your body up against your behind. Hold for 10 seconds and then switch to the other leg.
Calf Stretch
The calf stretch can be most effectively performed by using a wall for assistance. Find a wall and stand within about a foot of the wall and lift the front of your foot and place it against the wall while keeping your heel touching the ground. Hold this stretch for 10 seconds and switch.
Groin Stretch
This stretch is more commonly referred to as the butterfly stretch because you are going to sit on the ground Indian style and press your elbows against the top of your knees. Apply enough pressure to push down until you feel a comfortable resistance. Perform for 10 seconds then take a short rest and repeat the stretch.
Hip Flexor Stretch
Lunge forward with one knee on the ground and the other knee in front of your body. Place one hand on your hip and one hand on your knee and lean backwards until resistance is sustained. Perform for 10 to 20 seconds and switch legs.
Back Stretch
Sit on the ground similar to the sitting hamstring stretch with your right leg forward. Take the other leg and tuck it towards your chest and place your foot on the right side of your right leg. Twist your torso so that your right elbow is placed on the left side of your knee and push for resistance. Hold for 10 seconds and switch legs.
Those are just a few stretches that you can incorporate into your training regime. I would recommend always stretching after running and before a workout. However, make sure you warm up first because stretching a cold muscle can lead to injury and other problems. I'll post a few other sights that have addition stretches for anyone interested.
Standing and Sitting Hamstring Stretch
These two stretches are very common and easy to perform. For the standing hamstring stretch stand with feet touching each other and reach down until you can no longer extend towards the ground. Hold that stretch for about 10 seconds and switch legs by crossing one leg in front of the other and then touching your toes again.
For the Sitting Hamstring Stretch sit up facing forward and extend one leg forward with the other either tucked in front leg or behind the body. Next, you extend your opposite arm forward and reach as far as possible towards the front leg. Hold for 10 seconds and switch.
Quadriceps Stretch
This stretch is also performed standing up and consists of grabbing one leg and tucking it behind your body up against your behind. Hold for 10 seconds and then switch to the other leg.
Calf Stretch
The calf stretch can be most effectively performed by using a wall for assistance. Find a wall and stand within about a foot of the wall and lift the front of your foot and place it against the wall while keeping your heel touching the ground. Hold this stretch for 10 seconds and switch.
Groin Stretch
This stretch is more commonly referred to as the butterfly stretch because you are going to sit on the ground Indian style and press your elbows against the top of your knees. Apply enough pressure to push down until you feel a comfortable resistance. Perform for 10 seconds then take a short rest and repeat the stretch.
Hip Flexor Stretch
Lunge forward with one knee on the ground and the other knee in front of your body. Place one hand on your hip and one hand on your knee and lean backwards until resistance is sustained. Perform for 10 to 20 seconds and switch legs.
Back Stretch
Sit on the ground similar to the sitting hamstring stretch with your right leg forward. Take the other leg and tuck it towards your chest and place your foot on the right side of your right leg. Twist your torso so that your right elbow is placed on the left side of your knee and push for resistance. Hold for 10 seconds and switch legs.
Those are just a few stretches that you can incorporate into your training regime. I would recommend always stretching after running and before a workout. However, make sure you warm up first because stretching a cold muscle can lead to injury and other problems. I'll post a few other sights that have addition stretches for anyone interested.
Monday, October 25, 2010
Week 1 Training Plan
So this week I will start mapping out a training log for those interested in following my tips and advice on running at Marist College. I will outline a seven day training regime this week with a goal of encompassing four weeks of training. Also it was mentioned in class today that I should gear this training plan towards a final race towards the end of November sometime around Thanksgiving where there are a plethora of road races during that time of year. I think that this could be a very beneficial idea for people interested in competing in a Turkey Trot during Thanksgiving. This will be a beginning runner training regime so don’t think I am going to be assigning ridiculous workouts; it will be based on someone doing their first 5k.
The first week of training will be very straight forward and not too complicated. It will consist of straightforward road running and cross training to get your body geared towards the workload of running.
Monday: First day of real training for a competitive race in a month. Go out and do an easy 2-3 miles to get your legs moving and ready to go for the upcoming days/weeks. My advice, head out and do the Campus Mile route with a little add on towards the end. This run is very short and simple with no hills so it will help your legs get acclimated to the roads.
Tuesday: Today I would recommend getting a solid 3 miles in at a slighter faster pace than yesterday’s run. This run is designed to stimulate the body a little more than yesterday’s run and get you accumulated to running faster.
Wednesday: Rest no running required for this day.
Thursday: Today will be somewhat of a tempo run. For those unfamiliar with a tempo run it consists of hard (but relaxed) pace for an extended period of time. The point is to be a challenging running pace but something that you could continue to run at even after stopping. For this tempo I would recommend getting five good minutes of warm up running before starting to ensure your muscles are warm and ready to go. The workout will consist five minutes of hard running followed by five minutes of easy running and another five minutes of hard running. After the workout make sure to stretch thoroughly and replenish the body with fluids.
Friday: Today I would recommend a day of 20-30 minutes of cross training for the day. Cross training can consist of biking, swimming, going on the elliptical, etc. The purpose is to let your legs rest from the pounding on the ground and let them recover and heal from yesterday’s workout.
Saturday: Rest
Sunday: Final day of the week it is important to get one day of what I like to call a “long run.” This will consist of a run that is generally longer than your normal every day run. Generally I would say for this week keep your long run at about 4-5 miles at a slower than normal pace. The long run is designed to increase aerobic capacity and increase your endurance as well.
That concludes this week’s training segment. Stay tuned throughout the week for more blog posts and updates.
The first week of training will be very straight forward and not too complicated. It will consist of straightforward road running and cross training to get your body geared towards the workload of running.
Monday: First day of real training for a competitive race in a month. Go out and do an easy 2-3 miles to get your legs moving and ready to go for the upcoming days/weeks. My advice, head out and do the Campus Mile route with a little add on towards the end. This run is very short and simple with no hills so it will help your legs get acclimated to the roads.
Tuesday: Today I would recommend getting a solid 3 miles in at a slighter faster pace than yesterday’s run. This run is designed to stimulate the body a little more than yesterday’s run and get you accumulated to running faster.
Wednesday: Rest no running required for this day.
Thursday: Today will be somewhat of a tempo run. For those unfamiliar with a tempo run it consists of hard (but relaxed) pace for an extended period of time. The point is to be a challenging running pace but something that you could continue to run at even after stopping. For this tempo I would recommend getting five good minutes of warm up running before starting to ensure your muscles are warm and ready to go. The workout will consist five minutes of hard running followed by five minutes of easy running and another five minutes of hard running. After the workout make sure to stretch thoroughly and replenish the body with fluids.
Friday: Today I would recommend a day of 20-30 minutes of cross training for the day. Cross training can consist of biking, swimming, going on the elliptical, etc. The purpose is to let your legs rest from the pounding on the ground and let them recover and heal from yesterday’s workout.
Saturday: Rest
Sunday: Final day of the week it is important to get one day of what I like to call a “long run.” This will consist of a run that is generally longer than your normal every day run. Generally I would say for this week keep your long run at about 4-5 miles at a slower than normal pace. The long run is designed to increase aerobic capacity and increase your endurance as well.
That concludes this week’s training segment. Stay tuned throughout the week for more blog posts and updates.
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