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This is What Week #5 Should Look like:
Monday 10 min min warm-up 8 x 200 speedwork, 10 min cool down Tuesday 38 Min run Wednesday Off Thursday 38 Min run Friday 30 Min run Saturday 45 Min run Sunday Off
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Week 5 - Saturday: Killer 42 minute run up and down the "mountains" at Baltimore Woods. That was by far the toughest run I've ever attempted. Not too happy with my efforts - will be looking for a rematch soon!
Week 5 - Friday: Nice 28 minute run tonight, nice and easy in prep for tomorrow's mountain climb. Feeling pretty good, no problems with the legs tonight. Week 5 - Thursday: Pretty exhausing run tonight - 45 minutes. Body is definitely feeling the Week 5 blah's but pushing through! No quit in the Goomba! Very psyched about choosing my first race and being part of something bigger then myself, it was a great motivator to finish strong tonight. Week 5 - Tuesday: This was the best run I've ever had in my life. Just exhausted from a 12.5 hour day at work and shins were killing me...but found the zone and killed it for 38 minutes. This is an awesome feeling! Week 5 - Monday: Speedwork today, 8 X 200 meter sprints/cool downs = serious butt kicking. Legs feel like jello, but enjoying every minute of it! Sponsor the Goomba in his race for a cure 2010!
Go to: http://centralnewyork.info-komen.org/site/TR/Events?px=7183336&pg=personal&fr_id=1648&s_src=boundlessfundraising&s_subsrc=646601841&refresh=1 Monday 10 min warmup 4 x 200 meter sprints 200 meter recovery 10 min cool down
Tuesday 34 min run VERY EASY Wednesday OFF Thursday 34 min run very easy Friday 15 Min run very easy SATURDAY 40 min run Monday 15 min warmup 10x 100 meter sprints 100 meter rest intervals 5 min cooldown
Tuesday 32 min run small hills added Wednesday OFF Thursday 35 min run Friday 32 min run Saturday 27 Min run with large hill added Week 3- Saturday: Wow, took an effort to fight through this afternoon's run up Melrose Hill...tricked by Coach Twinkie's suggestion of an "easy 25 minutes". Glad to have pushed through and looking forward to a day off on Sunday and the start to Week 4!
Week 3 - Friday: Great run tonight. Legs are really tired, but was able to enjoy the 30+ minute run with Coach Twinkie! Looking forward to seeing how far I can push it tomorrow before the day off on Sunday! Week 3 - Thursday: Great run after scheduled day off. Lots of grass work really made us work a harder, but worth the effort. I can really see my ability to actually "run" improving. Find myself not really caring about distance as much as about the quality of the run - very happy with tonight's effort. Week 3 - Tuesday: Great recovery run from yesterday's speedwork; good 30+ minute run up Genesee Street. I can't believe the improvement to my wind at this point. Looking forward to what comes next! Week 3 - Monday: Took Saturday off due to shin splints, was bummed but recovered well. Today's speek work was killer but feeling great. 15 minute warm up followed with 10 X 100 meter sprints then 5 minute cool down. Great work out - this is a fantastic beginner program! Funny thing was that the 10 sprints today wer...e easier then the 8 last week. Feeling great! Week #2 Program Looked Like this
Sunday OFF Monday 15 min warmup 8 x 100meters 100 meter rest intervals then 10 min cooldown Tuesday 34 Min Easy Wednesday Off Thursday 34:30 Easy Friday 34:40 Easy Saturday 16 Min Run at preferred pace Week 2 Thursday: Great run tonight. Just under 3 miles and it's incredible how in only two solid weeks my wind has improved drastically! Looking forward to seeing how much improvement there will be when I reach the finish line. Each run is so therapeutic for relaxing from the stressful day - wish I had found running years ago!
Week 2 Day 2: Great short run tonight after last night's speed work. Feeling great - really "jonesing" for the runs every night: by 7:00 the adrenoline has me pretty amped up. Can really see a difference in my overall mood - just feeling great (yeah, I know, but it's worth saying twice). Week 1 started tonight with speed work. 15 minute warm up followed by 8 X 100 meter sprints and a 5-10 minute cool down. Knee is feeling remarkably good all things considered. Feel great - the presence of a great coach is huge! Really looking forward to this week...and all that follow! To read more go to the Goomba to 5k blog at http://www.facebook.com/pages/Twinkie/57780095182?ref=ts&v=wall#!/group.php?gid=254053933658&ref=ts Some Comments from Week #1 (Posted on facebook)
Goomba Speak: 4/03/10 Wrapped up Week 1 with a nice 2.34 mile recovery run tonight. Legs are feeling a little week, but to be expected. Great Week 1 - looking forward to Week 2! 4/02/10 Feeling good after tonights run, as we look to wrap up Week 1 tomorrow. A bit crazy tonight - loud car accident right as Vin and I completed, good thing we weren't five minutes slower! The mileage was 2.75 tonight!4/01/10 Just short of 2.5 miles tonight up Genesee St. hill and back. Coach Twinkie came up with a great stretch that helped the knee big time - thanks, Vin! I'm sure it will get harder, but really enjoying myself thus far. The run really does something for my mood as well - great therapy! 3/30/10 Great run tonight - just a bit under 3 miles. Knee is a bit sore, but feeling good overall! 3/29/10 Run4life Running Program Starts (Speedwork) Went out for 2.38 mile run today, with speedwork as part of week one of run4life beginner's plan. The sprints pushed me but was proud of myself for fighting through it! 3/27/10 Great run with Coach Twinkie today! Feeling pretty good. Twinkie Speak: Week 1 of the training program in books! Twinkie & Goomba 1, Auburn Roads 0 Nice night for a run...who's in? 25 minutes easy! Maybe we should organize a run to an ice cream parlor? hmm? Thats the twinkie in me speaking. "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek Now all runners know why I tell them to carry a cell phone at all times. Mike and I finished our run last night and a couple minutes later a car accident happened about 200ft up the street. Having my phone I was able to call it in within seconds. Luckily no one was hurt! Mid Week Comment: Feeling a ton better...The night runs with Goomba are really getting me back in shape! Looking forward to tonights run! Anyone want to join...hop in...train leaves at 8pm... RECAP- Week #1 on therun4life Training Program
Week #1 Program Monday- 10 Min Warmup 4 x 100 meter sprints with 100 meter recovery 10 min Cooldown Tuesday- 15-30 min easy Wednesday Off Thursday- 15-30 min easy Friday- 15-30 min run easy Saturday 15-30 min run easy Sunday- Off (Happy Easter) |
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