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5K Beginner Training Plan Monday is the first day of Week 4 of the 10-week plan. Your mileage is increasing, so getting in the Foam Roller session sometime this week becomes more important. If you have not yet performed this routine, you might be surprised at how it helps you to recover after a longer run.
Better to start this practice early on in training, before your soft tissues (muscles and surrounding connective tissue) significantly ‘tighten’ from repeated cycles of micro-injury and repair. At a later point in training you will experience exquisite tenderness (otherwise known as pain) when the tight tissues are compressed by your body weight during rolling. Recommendations have included foam rolling immediately after running and every 24 hours on subsequent days as needed up to 72 hours (3 days later), to prevent delayed-onset of muscle soreness. Even though you might be able to grit your teeth and endure the soreness, another benefit of foam rolling is its ‘role’ (pun intended) in preventing injury. If you find yourself forgetting it or skipping it due to lack of time, foam roll at least one time each week. I’ve confessed before that I find it best to hit my tightest spots (piriformis, calves, quads, back) prior to a long run and then hit all areas after the run. Personally, it has obviated my need to ice sore areas after a really long and tough run. RUN HAPPY! Remember, go to the RESOURCES page for all 2016 Turkey Trot related downloads: TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan Calendar TRACK DAYS Schedule MINUTES TO MILES Calculations WEEK #4 (3.0 miles) START: One lap warm-up walk RUN: half lap and WALK: half lap Repeat: 6 times (full laps) = 1.5 miles then RUN: 1 full lap and WALK: half lap Repeat: 4 times = 1.5 miles END: One lap cool-down walk
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THERE ARE SOME BIG RACES COMING UP before winter weather sets in and the Holidays are in full swing. These goal races may be out-of-town destination events for which you have been training over the past weeks or months.
“Final Countdown: A Comprehensive Punch-List Planner For Race Day” by Mark Eller for Competitor.com help you prepare for races in which there is travel involved. Not only for marathons, but lesser distance competitions as well. The preparations recommended in this article start 6-4 weeks prior to the race. It’s best to receive this advice while there is still time to follow it and stay on top of your ‘game’, so here it is! RUN HAPPY! http://running.competitor.com/2016/09/training/final-countdown-comprehensive-punch-list-planner-race-day_155607 |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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