Wednesday, June 07, 2006
A year or so ago I started a running program that would help me get into shape and lose a few pounds. It lasted the best part of said time frame. This past Easter I lost all interest. Not real sure why but have decided to try again.
I'll go with the same routine as before. It's a 10 week program designed to, at the end, enable one to run 5k in 30 minutes. I didn't follow the plan to a T but was pretty close. That will be one of my goals this time around. 5k in under 30 minutes. Also lose 20 pounds. I weigh 198 which is about 30 more than I weighed when I married my sweetie 18 years ago. Shooting to lose 20 then see what happens from there.
One reason I quit running is I changed the hours I worked. Used to work 4:30 pm to 12:30 am. Now I work 8: am to 4:30 pm. I'm just now, a month later, getting used to the new hours. Still need to figure what time of day to run. Early morning or evenings. I'm not a morning person but probably could learn to be one. I'm not thrilled with the idea of running at night. I live in a rural area where there are no street lights and traffic clips along pretty fast. Narrow shoulders on the roads. Yes, in the summer it stays lighter later but its also usually hotter. Even around 9:30 10:00 pm its still fairly warm. Its dark early in the morning too but at least it should be cooler. Decisions decisions. Well, either way I would need reflective clothing and probably a headlamp.
I have many routes to run and may cross train by cycling, trail running and some swimming.
I'll start the renewal program this weekend. I found this weekly program searching the net. Its from the San Bernardino Pacers website. I'll put up some links later this week (soon as I remember how).
Week 1-Run 2 minutes, walk 4 minutes. Complete 5 cycles.
Week 2-Run 3 minutes, walk 3 minutes. Complete 5 cycles.
Week 3-Run 5 minutes, walk 2 1/2 minutes. Complete 4 cycles.
Week 4-Run 7 minutes, walk 3 minutes. Complete 3 cycles.
Week 5- Run 8 minutes, walk 2 minutes. Complete 3 cycles.
Week 6-Run 9 minutes, walk 2 minutes. Complete 2 cycles then run 8 minutes.
Week 7-Run 9 minutes, walk 1 minute. Complete 3 cycles.
Week 8-Run 13 minutes, walk 2 minutes. Complete 2 cycles.
Week 9-Run 14 minutes, walk 1 minute. Complete 2 cycles. Note:After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.
Week 10-Run 30 minutes.
Voila! Sounds simple and easy, right? We shall see. Until next time, wish me luck.
I'll go with the same routine as before. It's a 10 week program designed to, at the end, enable one to run 5k in 30 minutes. I didn't follow the plan to a T but was pretty close. That will be one of my goals this time around. 5k in under 30 minutes. Also lose 20 pounds. I weigh 198 which is about 30 more than I weighed when I married my sweetie 18 years ago. Shooting to lose 20 then see what happens from there.
One reason I quit running is I changed the hours I worked. Used to work 4:30 pm to 12:30 am. Now I work 8: am to 4:30 pm. I'm just now, a month later, getting used to the new hours. Still need to figure what time of day to run. Early morning or evenings. I'm not a morning person but probably could learn to be one. I'm not thrilled with the idea of running at night. I live in a rural area where there are no street lights and traffic clips along pretty fast. Narrow shoulders on the roads. Yes, in the summer it stays lighter later but its also usually hotter. Even around 9:30 10:00 pm its still fairly warm. Its dark early in the morning too but at least it should be cooler. Decisions decisions. Well, either way I would need reflective clothing and probably a headlamp.
I have many routes to run and may cross train by cycling, trail running and some swimming.
I'll start the renewal program this weekend. I found this weekly program searching the net. Its from the San Bernardino Pacers website. I'll put up some links later this week (soon as I remember how).
Week 1-Run 2 minutes, walk 4 minutes. Complete 5 cycles.
Week 2-Run 3 minutes, walk 3 minutes. Complete 5 cycles.
Week 3-Run 5 minutes, walk 2 1/2 minutes. Complete 4 cycles.
Week 4-Run 7 minutes, walk 3 minutes. Complete 3 cycles.
Week 5- Run 8 minutes, walk 2 minutes. Complete 3 cycles.
Week 6-Run 9 minutes, walk 2 minutes. Complete 2 cycles then run 8 minutes.
Week 7-Run 9 minutes, walk 1 minute. Complete 3 cycles.
Week 8-Run 13 minutes, walk 2 minutes. Complete 2 cycles.
Week 9-Run 14 minutes, walk 1 minute. Complete 2 cycles. Note:After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.
Week 10-Run 30 minutes.
Voila! Sounds simple and easy, right? We shall see. Until next time, wish me luck.
# posted by rollinghillsrunner @ 9:44 PM 
