5K beginning 8 week training program

-The first thing you want to do to help out with this committment is actually find a race in your area and pay for it. I have found that when I actually make a committment to something and put money down that I am more likely to follow through with it (it makes it a little more REAL).
-The next thing you want to do is find a support system, a friend or family member that is willing to do the race with you. It is always more fun to do something WITH someone else to share that experience with.
-Make sure to have a good pair of walking/running shoes. You do not have to pay a lot for shoes, just make sure that they fit and are an actual running shoe. In the Salt Lake area there is a shoe store named Oshini's (on about 7800 S. and Redwood Road). They will fit you for a great shoe for a great price. Just make sure to let them know your price range. They really do know what they are talking about.
-And the final thing you want to do is find a great work out program to follow. I know for certain that if you COMPLETELY follow the milage that they tell you to do each day that you will be able to finish your first 5K with ease and feel good about your race.

Okay, so here we go. I went to Runnersworld.com and found a great first 5K race training guide. I know people of all levels will be able to run 3 miles and feel good about themselves. Remember the goal of this training log is to run 30 minutes continuously. Please let me be your biggest cheerleader and cheer you on as you go. Please use this blog to post any comments that you have or any questions that you would like help with. I look forward to planting the seed of running and loving it in many. I have confidence that this will help you feel great about yourself and the accomplishment that you have decided to commit to.

Here are 4 key points to consider before you begin the 8-Week Program.
-If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.
-Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.
-Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.
-Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

Week 1:
M- Run & Walk Run 1 minWalk 2 minRepeat 10X
T- Walk Walk easy30 min
W- Run & Walk Run 1 minWalk 2 minRepeat 10X
TH- Walk Walk easy30 min or off
F-Run & Walk Run 1 minWalk 2 minRepeat 10X
S-Run & Walk Run 1 minWalk 2 minRepeat 10X
S-Rest

Training tip:To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout.

WEEK 2:
M- Run & Walk Run 2 minWalk 1 minRepeat 10X
T- Walk Walk easy30 min
W- Run & Walk Run 3 minWalk 1 minRepeat 7XRun 2 min
TH- Walk Walk easy30 min or off
F- Run & Walk Run 4 minWalk 1 minRepeat 6X
S- Run & Walk Run 4 minWalk 1 minRepeat 6X
S- Rest

Training tip:Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch prior to running. Save it for after your workout or in the evening while you're watching TV.

WEEK 3:
M- Run & Walk Run 5 minWalk 1 minRepeat 5X
T- Walk Walk easy30 min
W- Run & Walk Run 5 minWalk 1 minRepeat 5X
TH- Walk Walk easy30 min or off
F- Run & Walk Run 6 minWalk 1 minRepeat 4XRun 2 min
S- Run & Walk Run 6 minWalk 1 minRepeat 4XRun 2 min
S- Rest

Training tip:Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.

WEEK 4:
M- Run & Walk Run 8 min Walk 1 min Repeat 3X
T- Walk Walk easy 30 min
W- Run & Walk Run 9 minWalk 1 minRepeat 3X
TH- Walk Walk easy30 min or off
F- Run & Walk Run 10 minWalk 1 minRepeat 2XRun 8 min
S- Run & Walk Run 11 minWalk 1 minRepeat 2XRun 6 min
S- Rest

Training tip:In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.

Week 5:
M- Walk/XT Walk or XT 20 min.
T- Run Run 15 minutes
W- Walk/XT Walk or XT 20 min. or off
TH- Run Run 20 minutes
F- Walk/XT Walk or XT 20 min.
S- Run Run 2.5 miles
S- Rest

Training tip:On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.

Week 6:
M- Walk/XT Walk or XT 30 min.
T- Run Run 20 minutes
W- Walk/XT Walk or XT 30 min. or off
TH- Run Run 25 minutes
F- Walk/XT Walk or XT 30 min.
S- Run Run 3 miles (on race course if possible)
S- Rest

Training tip:Running is a great way to build strong bones, but you also need plenty of calcium--1,000 milligrams a day, and 1,500 milligrams if you're over 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great calcium source.

Week 7:
M- Walk/XT Walk or XT 30 min.
T- Run Run 25 minutes
W- Walk/XT Walk or XT 30 min. or off
TH- Run Run 30 minutes
F- Walk/XT Walk or XT 30 min.
S- Run Run 3.5 miles (we are meeting at the Milford oval at 8:00 am to run a 3.5 mile course)
S- Rest

Training tip:Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

Week 8:
M- Walk/XT Walk or XT 30 min.
T- Run Run 25 minutes (easy)
W- Walk/XT Walk or XT 30 min. or off
TH- Rest (take a 10 minute easy walk)
F- Race Day
S- Rest and drink lots of fluids
S- Rest and drink lots of fluids

Training tip:For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts--in parks, on bike trails, around reservoirs, and the like.Success may come quickly to you as a beginning runner, but the race is never won. Run for life.

Good Luck!

HELPFUL HINTS

If you are wanting to lose 2 lbs. per week you need to get rid of 7000 extra calories (3500 calories = 1 lb.)

Diet: Find out what your BMR (Basal Metabolic Rate) is by going to this link:

http://www.caloriecheckbook.com/?gclid=CJrsldSi_5gCFQrAGgodIHEPng

The BMR is what your body burns on its own each day. I calculate what it is going to be at sedentary and then add what I do in exercise.

Then in order to lose an extra 1000 calories per day you need to drop 500 calories off of what you are eating each day and then burn an additional 500 calories a day through activity or exercise. (e.g. My BMR is around 2000 calories each day. So I cut my caloric intake to 1500 and burn around 500 (or more) additional through exercise each day.)

I try to find different combinations of food that equal a certain amount of calories. Then I know when I eat something how much I have eaten and I can control my food intake and make LIFE STYLE changes that I can follow for the rest of my life.

Breakfast: I eat around 200-250 calories for breakfast.
1. oatmeal (made with water)-150 calories, v-fusion (light)-50 calories (FAVORITE)
2. egg-80 calories, toast w/ spread-100 calories, v-fusion (light)- 50 calories
3. Honey bunches of oates (3/4 c.)- 120 calories, skim milk (1/2 c.)-40 calories, v-fusion (light)- 50 calories

Lunch: I eat around 400 calories for lunch.
1. PB (1 T.)-95 calories, whole wheat bread- 90 calories, banana-100 calories, v-fusion (light)- 50 calories (FAVORITE)
2. Caesar salad with chicken-350 calories
3. wrap w/ turkey, lettuce and tomato-300 calories, v-fusion (light)-50 calories

Snack- I eat 200-300 calories.
1. smart popcorn-100 calories
2. 100 calories snack pack
3. 100 calories of fruit (blackberries, strawberries, apple, pears, bananas)
4. Lindt chocolate ball-70 calories

Dinner- I eat around 600-700 calories.


Excercise: Work out 5 days a week burning around 500 calories each time. Remember that you are having 2 REST days so make sure to work out a little harder on some days to burn a little more calories or on your REST days eat fewer calories (knocking off 750 calories).

1. You burn around 100 calories per mile. Whether you are running it, walking it, skipping it... so in order to burn 500 calories you need to run (50 min. at 6.0) or walk (100 min. at 3.0.) or combo of walk/run for 5-6 miles.

2. Elliptical on level 6-10 for 1 hour (going 4.5-5.0 mph) burns around 500 calories.

3. Step class will usually burn around 400-500 calories an hour if you are working at a high intensity.

4. Spinning at high intensity for 1 hour usually burns around 500 calories.

Consistency is the key. Be consistent through your eating habits figuring out your whole week of meals at the beginning of each week and sticking to them. Be consistent through your aerobic activity. Plan your workout schedule at the beginning of the week and make sure to follow it. If you are consistent, I promise you that you will see the changes that you would like.

And last but not least... I DO NOT cut out anything that I really love. If I want a piece of pizza (pepperoni-350 calories) then I work it into my calories for the day. If I want some ice cream(90-120 calories per 1/2 cup) I work it into my calories for the day. If you cut out something that you love, you will eventually binge on that item and give up all together. This is a LIFE STYLE change that you are going to be making for the rest of your life so you need to train your body to eat in moderation the things that you LOVE. Remember that if you do end up eating a little more than what you were wanting to in a day that you can always walk on the treadmill a little longer to work it off.

protein

Protein is something that you should take in additional amounts after a hard strenuous workout. When you workout, your body has to break down the muscle in order for it to build it back up. When you eat extra protein it will help to repair the muscle and make it stronger the next time that you go for your workout. After I run, I make sure to drink a protein shake within the first hour. This helps with the muscle replenishing process and makes me feel better. In the picture above I have some of my favorite forms of protein that I take.

A boiled egg, 2 T Peanut butter on 1 slice bread, zone protein bars, Power bar harvest protein bar, Atkins protein shake (vanilla is my favorite), myoplex lite protein shake (powder form). You can also buy the myoplex in the already premade shakes at Sam's club.

If you want to know how much your body should be taking in each day for protein check out this link:

http://exercise.about.com/cs/nutrition/a/protein_2.htm

weight training

You want to consider adding weight training to your workout. Once you start to build muscle it will burn calories while at rest. It also will add a little shape to your arms and legs. Please do not worry about bulking up too much with weight lifting. You have to lift some major weights to bulk up as well as feed the muscle with protein. I do not think that any of us will lift enough to allow this to happen. Lifting weights is just something additional to change up your workout and keep your body guessing what will happen next. Sometimes we will get in an exercise rut where the body seems to have figured out how many calories we are going to burn before we even burn them. So it is a good idea to change up your workout every now and again to keep the body wondering.

benefits from walking

http://walking.about.com/od/weightloss/a/fitfatfast.htm

Walking is great for the body. It helps with bone formation and tissue regeneration with anti-aging benefits. In this article above it says that it doesn;t really matter if you are walking slow or fast, JUST WALK!

fruits and veggies

These little guys are very important to any daily diet. You want to make sure that you get your full servings per day. I do this by drinking an 8 oz. V-Fusion light (made by V-8) in the morning and sometimes for lunch and dinner as well. It has just the right flavoring to give you the sweet kick that you need and for every 8 oz. serving provides 1 full serving of vegetables AND 1 full serving of fruit. All for the low calories of 50 calories. I just love it! Please try this out if you can. It will become one of your favorite things to drink (besides water).

Another great snack that I LOVE is blackberries. You can eat a whole cup (around 20) for only 60 calories. Blackberries are high in fiber, vitamin C and abound in antioxidents. All may provide protection against cancer and chronic disease. Check out more blackberry and berry facts here.

http://www.southerngracefarms.net/blackberryinfo.htm

http://healthniche.blogspot.com/2007/06/grab-some-blackberries-even-while-using.html

week one weigh-in

1. Once everyone gets their blogs set up you want to make your first post with the picture of your scale and weight on it.

2. The next post you want to make is the exercise program that you will be following for the week. I have found that if you pre-plan your workout you will stick to it a lot better. There have been some days that I knew I had to run a certain amount of miles and could not do it until 9:00 at night after I put the kids down to bed, I ran to the gym to get the miles in. You want to burn 500 calories every time you go to the gym. You can do 20 min. on the treadmill, 20 min. on the elliptical, 20 min. on the bike and then if you still need to burn more, another 20 min. on the treadmill. You want to try and go 5 times a week. The more consistent you are with the exercise the more your body will take you seriously and start to drop the weight. Do not get discouraged after the first week. You usually will drop weight the first week of any weight loss program and then your body goes into a little bit of a shock and will hold onto calories the next couple of week. You need to just gear yourself up to seeing results more consistently after 3-4 weeks.

3. Go to my-calorie-counter.com and set up a free account and start to figure out the foods that you eat most regularly and add them to the journal. The great thing about this is that once you add a food it stores it and you can just find it easy at a later time. There is a place that will figure out your BMR and you want to click on that and add your weight/height/activity level and it will tell you how many calories your body burns each day on its own. In order to lose 2 lbs. a week you need to get rid of 7000 calories somehow. 1 lb. of fat = 3500 calories. What you want to do is take your BMR (it usually calculates a little high) and drop it some, then you want to take 500 calories off of that and that will be the calories that you can eat per day and then with the additional 500 calories that you will be burning you will be getting rid of 1000 calories per day and be able to drop the 2 lbs. that week. I need to be able to check these accounts regularly so you need to give me your username and password. I have found if you are held accountable for what you are eating, you will be more aware of what you put in your mouth. So with the weekly weigh-in and me checking in on your caloric intake it will help you control your eating a little easier. I can also give you some ideas of what to eat and you can always check out my calorie counter by using my username of kellybean407@yahoo.com and my password of skinnycow.

4. So now that you have a blog, exercise program, and calorie counter set up, you are ready to begin. Just know that this is going to be hard to form these habits and may take a full week to figure things out with keeping within the calories per day and such, but I guarantee that it will work for you and you will see results. Check back on this blog regularly for updates and helpful hints. Feel free to call and ask me questions at anytime and if you need some extra support. Good Luck!