10K UNDERWAY......Week 3 Has Begun.... GET OFF YO AZZ AND RUN

Morning Yall

Well this morning started week 3,  wooo weee......   

There was 8 runs at 5 min  ( I think the program calls for 5 though)

I ran really well this morning,  I didn't use my sauna suit because I forgot to drink a lot of water yesterday and this morning so I was not hydrated enough to use it,  but I will on Wednesday.  

The run was tough with my 3 extra runs, but I enjoyed knowing that I was running further and seeing the difference in my belly area made me want to keep running, and running, and running.    I can totally feel some progress being made with this 10K deal. 

OK<  guys don't forget to do your push ups at least 10,  and some sit ups.   You want nice arms and legs you gotta do more than just run.   

Chime in let me know how your week 3 started.  

Week 3 baby,  we are doing this !!!!!

i rolled out of bed at 4:50am to complete my run.  it wasn't hard, but i was happy to get it over with.  i don't think i'll ever need a sauna suit...i was still dripping sweat AFTER i got out of the shower...ugh! 

i know i'll need to eat some peanut butter or drink a protein shake before my runs, because i felt a little weak today.  i guess i'll be getting up at 4:30 just to get something into my system...small price to pay tho!

week 3 run 1....COMPLETE!!!

I get up a hour early and eat a quarter of a banana, 3 strawberries and sometimes peanut butter.   It is really important to have some carbs in your body when running this long,  I don't like eating before but I continue to do so.

Week 3 and I gotta get up! Clock went off at 4:40 but I did not roll out of bed until 4:50am(totally with you Shontay)! 

It's 4:30am from now on.

Run was ok. I am finding it hard to look at the time to get the break in. When I started couch 25k, I was always looking at the clock to see when I could walk.  By the end, I was over watching the clock so I am used to just running. Now it is hard to stop for a walk break. On the first run this morning I was thinking about what I have to do at work and before I knew it, I was running 7 minutes and forgot the break!

I paid attention for the rest of the runs.

Bring on day 2!

Great job guys,    Fionna I know what you mean about that dam clock.   I hate knowing how long i'm running cause then I will keep looking at the clock waiting for my walking or running portion.

But I mentioned the other day how there was something about how Interval running is better than straight running and I have been doing some research on it and it is a very good thing.  

So let's keep intervaling cause it will make us faster, and thinner.    I'm gonna post a article I found online about it .

GREAT RUN GUYS !!!!

Interval Training:
Speed Work for the Runner
Better Fitness Results for Everyone

I’ve done a lot of research over the last couple months on interval training and specifically on how to increase running speed. Here’s what I’ve come up with so far.

What is interval training?

To understand interval workouts, it's important to first understand two words: aerobic and anaerobic.

Aerobic means with oxygen. When performing an aerobic exercise, oxygen is supplied to the muscles we are working through our breathing. An aerobic exercise can be carried out for much longer periods of time than an anaerobic exercise because we are simply breathing in enough oxygen to fuel our workout.

Anaerobic exercise requires more oxygen than what we can provide just by breathing in and out. This forces the larger muscles to take over. Anaerobic exercise cannot be carried out for very long periods.

This concept will become more clear later on.

For now, the basic idea of how this type of training works is varying your cardio workout between higher intensity periods called “repetitions" and lower intensity recovery periods called “intervals" or “rest periods."

Benefits of the Interval Workout

You will see more results faster than regular cardio (aerobic) workouts. That is because interval training burns fat which stays off, it burns more calories and it helps workout the larger muscles that you wouldn’t normally workout with an aerobic workout.

To me the most important benefit is it's a lot more fun than doing the same thing for the entire workout. ;-)

Benefits of Interval/Speed Work for Runners

Interval workouts are especially beneficial for the runner because not only does it give all the benefits listed above, but it also helps increase running speed and endurance.

However, even if you don’t care to increase your running speed, you will still benefit from speed work or interval training by being a more fit runner and therefore being able to run at your current speed more comfortably.
http://www.running-mom.com/interval-training.html

C25k

Week 4 day 1 was completed last night. This week seemed easier than last week. I will see how it goes tonight.

This morning I did the 10 push up and 10 sit ups. The hard part was getting down onto the floor. I was originally worried about the push ups but it was the sit ups that gave me the most problems. At 1st, I couldn't get my shoulders off the ground, then I just grabbed my thighs and pulled my self up. I held onto my thighs to complete the set of 10. The push ups weren't bad but if I do more than 10, I will need a pillow under my knees.

My plan is to do the 10 push ups and 10 sit ups every morning as soon as I get out of bed (M-F).

   Yes,  I knew you could do it Heavenlydelight.   You rock.   

Good idea to do push ups and sit ups daily,  You are going to be amazed at how strong you get and how fast.    Soon you can be part of my gun show.    LOL

Hello all. It looks like I'm gonna have to start back at week one next week...the bug jumped back on my this weekend coughing, chills & fever.  I had to stay home today I just can't completely shake it!

Keep up the good work everyone.

Hey lady

Sorry to hear your still feeling bad,  I meant to email and check on you Saturday,  but I got busy running around with Becca. 

Feel better soon,  we will be here when you return.

NO RUNNING WITH FEVERS OR CHILLS.