Thoughts after Day 1 of the 5K Training - this time for real!

Motivation:

I know, I used this "Motivation" on a previous journal entry, however it played again on my mp3 player today, and was very appropriate. From Tom Petty:

Well I won’t back down, no I won’t back down

You can stand me up at the gates of hell

But I won’t back down

Gonna stand my ground, won’t be turned around

And I’ll keep this world from draggin’ me down

Gonna stand my ground and I won’t back down

Hey baby, there ain’t no easy way out

Hey I will stand my ground

And I won’t back down.

Well I know what’s right, I got just one life

In a world that keeps on pushin’ me around

But I’ll stand my ground and I won’t back down

Diary:

Day 1 of the 2007 5K training. The route I ran is above. I took the red route, and most of the time I tried to figure out how to correctly pronounce the word "Smetana" Smee-tan-a? Sama-ta-na? It was hard to run and think at the same time. If you call what I did running, that is. For the most part, this first training day was spent understanding the terrain and getting used to my "road legs". Running on an elliptical is different than actually propelling your body using your own feet. There is debris in the path, so you have to watch out for other things, people, and it is hot and sticky outside, which is different than the temperature controlled workout room. There are a lot of different things, but you know, I did ok for my first time out.

I was listening to my mp3 player, and it did a good job of setting a tempo for me to use, and I was having fun along the way. I tied my shoestrings *reallllyy tight* so I wouldn't lose a shoe, and I wore my comfy workout clothes. I used a cheap stopwatch to track my 60 and 90 second intervals, however half-way across the lake smetana it shorted out, and I lost my place, then I smacked it really hard on the back of the watch, and it started over again. That was annoying, but didn't phase me - I am cool as ice - so I just restarted the 60 second intervals and kept running. My Garmin ForeRunner 250 is on it's way..... I can't wait to try it out.. I will report more on this test next week if I get time! (giddy with excitement)

Here is the current training schedule for week 1:
Sorry for the delay, I reallize that this is a little late for others to follow on week 1, but you can start this Running/Walking plan on week 2 and nobody will know the difference. Or use one of the other resources listed below in this post. There are lots of opportunities to start walking and that really is the best thing you can do for yourself.

For those planning on running the 5K:

This week do the following:

• Sunday = Rest
• Monday = Brisk five-minute warmup walk.
  Alternate 60 seconds of jogging & 90 seconds of walking for 20 minutes.
  Five-minute walking cooldown
• Tuesday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Wednesday = Brisk five-minute warmup walk.
  Alternate 60 seconds of jogging & 90 seconds of walking for 20 minutes.
  Five-minute walking cooldown
• Thursday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Friday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Saturday = Brisk five-minute warmup walk.
  Alternate 60 seconds of jogging & 90 seconds of walking for 20 minutes.
  Five-minute walking cooldown
• Sunday = Rest - go to church or spend time with your family and friends. Have fun.
  

Here is a big picture view from last year's 5K training plan - basically we are following this plan, just disregard the dates - Add 9/23/07 as the start of the last week.


For those planning on walking the 5K:

• Monday = Rest or walk easy
• Tuesday = 15 minute brisk walk
• Wednesday = Rest or walk easy
• Thursday = 15 minute brisk walk
• Friday = Rest or walk easy
• Saturday = Easy walk for 1.5 miles
• Sunday = Alternate 5 minutes of brisk walk & 5 minutes of easy walk for a total of 60 minutes.

For some of you, this week may look too simple, but it will get tougher - so start small. I know some of you have indicated to me that you may not be ready to go a full 3.2 miles. I believe you can walk it, if you can follow this plan. (Walkers - you will be repeating this week on next week's schedule, so get comfy.)

Resources, Resources, Resources:

As a recap, here are the links that you need to review if you are planning on working out:

• CoolRunning the 5K -
  
• The Couch-to-5K Running Plan -
  
• Thinking about a 5K run? Train for success -
  
• Beginner’s Guide to Running - at Zen Habits
  
• Preparing And Running A 5K For Beginners - from the Better Life Institute
  

Here are some *NEW LINKS* that you could review for more information about 5K training! More is better, right?

• The Orange County Marathon, sponsored by Nutrilite. (Nutrilite is where I get my supplements and vitamins and health improvement products - very nice and good.)
  
• Beginner 5K Training Pamphlet from Nutrilite - thanks to my brother for this link!
  

So now you know "What" to do, but you may not know "Where" to do it. This is where technology can help, and some social interaction. If you have a local running club, YMCA, or gym, the people there can help you find a place to run and may have some secret gems along the way. Also, if you use Google to search for "running walking clubs mytown" (if you live in San Fransisco, type "running walking clubs San Fransisco", etc). See if there are any hits. I found a ton of walking clubs right in my town. There websites had maps of local lakes that included the mileage and other details.

There are many running route planner online, in fact, this is perhaps the best example of "social networking", which is the most popular thing about this thing they call "Web 2.0". When I hear "Web 2.0" it means that a site allows for audience participation, not just static information that the author prints, but something that you can interact with and add to. Most people think "wikipedia or YouTube" when they imagine this. I like Google Maps and the mash ups that can be done using Google.
Here is how you use these sites (in general). Click on the map to set a starting point. Keep clicking from point to point to draw a route. Click on any of the markers for your route and see how far this point is from the start and what the estimated time would be for a given speed.

• Map My Run
  
• Walk Jog Run Maps
  
• Run the Planet Running Routes
  
• USA Track & Field Running Routes
  
• Web Walking Google Maps Pedometer
• Gmaps Pedometer

Upcoming Dates of Note:

Sep 9

• Tour of Eau Claire, Half Marathon & 5K Run/Walk. Come join the first annual Tour of Eau Claire: Half Marathon and 5K run/walk on Sunday, September 9, 2007.
• My friend Kurt and I will be using this run as our "time trials for the big 5K run at the end of September.
  

Sep 29

• St. Olaf’s Homecoming & Family Weekend occurs over the weekend of September 28–30, and I hope you’ll be able to attend. On Saturday, Sept. 29 at 7:15 a.m. Homecoming 5K Run/Walk Check-In at north side of Skoglund Fieldhouse. A $15 participation fee entitles you to RUN and a FREE T-SHIRT, which must be picked up at race registration. (What a bargain, get to Run 3.2 miles AND get a Shirt?)
• THIS IS IT. I imagine food, fun, family, music, friends, laughter, pictures, games, lots of social networking. Would Shotgun Johnson & Mississippi 7 like to play later that day? There would be an audience ready to sit down and listen to a fun show?? There is discussion of a grill out after the run with all sorts of foods and non-alcoholic drinks (maybe a real root-beer keg?) Let the imagination commence. This should be a real don't miss event!
  

Oct 6

I was recently invited to do a 5K with Memphis Evans at the TC 5K Run/Walk October 6, part of the Twin Cities Marathon.

Jan 6, 2008

• The Orange County Marathon 2008. When completing the Participant Information form, please select Team Nutrilite from the drop-down menu and enter the team password, Double X.
  
• This is really not booked yet, but not impossible either. Weird - this sort of a trip never entered my mind until my brother sent me an email about it. I can actually say that I *could* fly to California to run a 5K in January! What a twist of fate.
  

other, 2008

• I have no clue what is going to happen next, but sure am interested to see. Maybe I can take this 5K thing on the road, or get more people to join me for 2008 events?
  

This weekend is measurements and I will write a little about my last week - fun with the family, new friends, old friends, new experiences, and how "Being is better than Doing". I will also plot out the next week's schedule (Week 2) of 5K training for those who are following along. Bring a compass.

more later,

Chazz

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