Tag Archives: Beginner

Weekend Workout #3

 

 

 

Weekend Workout #3

Saturday Work out

Warm-Up 3 to 5 minutes

Stretch 3 to 5 minutes

Workout:

500 step ups (stairs, step, chair)

10 pushups with feet on step

50 sit ups

Plank hold 1 minute

Plank rotations 1 minute

(Repeat two times)

 

 

 

Sunday Workout

Warm-up 3 to 5 minutes

Stretch 3 to 5 minutes

Workout

Jumping Lunges 1 minute

10 pushups/ 20 crunches /20 side crunches

Lunge/Front Kick 1 minute

10 pushups/ 20 crunches /20 side crunches

Wall Sits 1 minute

10 pushups/ 20 crunches /20 side crunches

Jog in place 2 minutes

Side lunge jumps 1 minute

10 pushups/ 20 crunches /20 side crunches

Squat Jump Lunges 1 minute

10 pushups/ 20 crunches /20 side crunches

Repeat 2 times

 

 

 

Weekend Workout #2

Weekend Workout #2

 

 

Saturday Work out

Warm-Up 3 to 5 minutes

Stretch 3 to 5 minutes

Workout:

One minute drills (8 times)

11 jumping jacks

7 push-ups

4 burpees

Interval Training (30 seconds/ rest  10 seconds)

Jump Lunges

Squat Jumps

Lizard

Dive Bomber Push-ups

Jump Knee Tucks

Floor Jacks

Repeat 2 times

 

Sunday Work out

Warm-Up 3 to 5 minutes

Stretch 3 to 5 minutes

Workout:

10 pushups

20 deep squats

20 alternating lunges

10 pushups

20 chair dips

20 Hand & Knees Leg Lifts (right)

20 Hands & Knees Leg Lifts (left)

20 crunches

20 side crunches

20 reverse leg lifts with medicine ball between knees

20 buttock squeezes

(Repeat two times)

 

 

First Light Half Marathon Mobile, AL

First Light Half Marathon Mobile, AL

On Sunday, Januray 12, 2014, I ran the First Light Half Marathon Mobile, AL in a 2 day 2 state 2 half marathon challenge. This was my second half marathon in 2014 and  2nd in the forty 4 forty goal. It was one of my favorite races for many reasons. The marathon benefited L’Arche.  L’Arche is an international federation of  communities in which people with intellectual disabilities and those who help them can live, work, and share their lives together.

We arrived into Mobile, AL  on Saturday after completing a half marathon in Jackson, MS, picked up our packets, and checked into the hotel. The Expo was small, but the people at packet pickup were friendly.  The race provided dinner for the runners the night before and food after the race.

20140115-225942.jpgI received a nice bag and shirt for the First Light Half Marathon Mobile, AL.  For completing the Mississippi Blues Jackson, MS and First Light Half Marathon Mobile, AL Challenge, I received a B2B challenge shirt and a hand painted canvas from a member of L’Arche.

20140115-230142.jpgThe medal was also hand painted with a hand tied ribbon from a member at L’Arche.

20140115-230016.jpg

The First Light Half Marathon Mobile, AL course was flat and beautiful.  We ran through beautiful neighborhood adorned with southern charm.  The volunteers were friendly and a couple of the water stations were themed. One was themed with the Red Hat Society and another had a Mardi Gras theme.

As I was approaching the finish line, I heard a horn honking and a motorcycle approaching.  I turned around to see the winner of the full marathon approaching me and he passed me.  He completed a full in the amount of time I ran a half marathon ( I did lose 5 minutes for a bathroom break).  He ran 6 minute miles for 26.2 miles.  Absolutely AMAZING!!

20140115-230211.jpg

The 10 hour drive home after the race was tough, but worth it.  It was most definitely an amazing weekend and I would do it again.  I thought running back to back half marathons was going to be tough, but I felt fine.  I did have a huge blister on my toe, but I will survive.

#3 of 40 will be Saturday The Duel  in Wichita Falls.

 

 

 

 

Join me as I run 40 Half Marathons in 2014!

Join me as I run 40 Half Marathons in 2014!

I am celebrating FORTY running FORTY  half marathons!

Yes, it is insane!

Join me as I run 40 Half Marathons in 2014! This schedule is tentative and may change as new races are posted. I only have 39 on the list and have a few that I am looking into, but will not add them to the tentative schedule until later when I have a better idea of traveling or new races posted.   In order to make this goal happen I have had to be strategic and careful in my planning.  Due to logistics,  I am trying to run local and hope to travel more in 2015 to run races in different states.  I would love for you to run with me, cheer at the races, and/ or pray for me as I accomplish this huge goal!

I have a heart of gratitude for the following races supporting my goal:

The Duel Marathon  in Wichita Falls January 18, 2014

Cox Racing Services  Mother’s Day Race

Hotter N’ Hell  in Wichita Falls August 24, 2014

Cox Racing Services  Thanksgiving Day Race

 

Join me as I run 40 Half Marathons in 2014!

Tentative

Join me as I run 40 Half Marathons in 2014!

Join me as I run 40 Half Marathons in 2014!

 Schedule

Date Race Name Location
1/11/2014 # MS Blues Jackson, MS
1/12/2014 # First Light Mobile, AL
1/18/2014# The Duel Marathon, Half Marathon Wichita Falls
1/25/2014* Lake Benbrook Lake Benbrook
 2/2/2014* RnR New Orleans
2/15/2014 Stonebridge Ranch McKinney
2/23/2014* Cowtown FW
3/1/2014* XPress  Wichita Falls
3/15- 3/16 Seabrook Half Marathon Challenge Seabrook
3/22/2014

3/23/14*

Bearathon

RnR

Waco, TX

Dallas

4/5/2014 Denton PTA 5K
4/6/2014 Big D  Dallas , TX
4/12/2014 Zooma Bastrop, TX
4/27/2014 Lone Star Arlington
5/10/2014* Cox Racing Fort Worth
5/26/2014 Patriot Rockwall
6/8/2014 Wounded Warrior Irving
6/28/2014 Jalapeno Half Fort Worth
7/6/2014 Irving Irving
7/26/2014 Wildfire Denton
8/24/2014* Hotter n Hell Whichita Falls
9/17/2014 5 Half Marathons 5 days 5 states Center of Nation Series
Montana
ND/ SD
Wyoming
Nebraska
9/28/2014 Plano Baloon Festival Plano
10/5/2014 Tyler Rose Tyler
10/12/2014 Showdown Allen
10/19/2014 Honored Hero Fort Worth
10/25/2014 Monster Dash
11/2/2014 DRC Dallas
11/9/2014 Fort Worth Marathon Fort Worth
11/16/2014 RnR Las Vegas
11/20/2014* Cox Racing Thanksgiving Fort Worth
12/6/2014 Spicewood Spicewood
12/7/2014 RnR San Antonio
12/13/2014 Jingle Bun Temple
12/31/2014 Daily Double Allen

# Completed

* Registered

5K Beginner Training Plan

5K  Beginner  Training Plan

Zombie 5K in Denton, TX 

 

 

Photo on left was the Jack-o-lantern jog in Denton and photo on right is the Fillie Race in Grapevine.

Photo on left was the Jack-o-lantern jog in Denton and photo on right is the Fillie Race in Grapevine.

 5K  Beginner  Training Plan

Do you want to run a 5K?  I have an easy to follow 5K beginner training plan here for you including information you may not find elsewhere.

5K= 3.1 miles

Chose a 5K in the next two months as your goal to work toward, register and start training. (5Ks are usually held on the weekends and close to home… just google 5K and the name of your city for a list.)  Having a running partner is always good for motivation and accountability.

Few things before you start: listen to your body always.

 

5K  Beginner  Training Plan

If you feel like taking a rest in between anytime, then do it. If you feel like you can increase your running time and decreasing your walking time, then do it. If you miss a workout, don’t worry and pick up where you left off. No need to feel that you have to run the entire time nor do I want you to make every workout a hard one (meaning going all out). Rest is rest, nothing on schedule! You have two rest days. One day, do nothing in terms of cardio or lifting. The other rest day, you can do cross training (easy 30min elliptical/bike/stair master/swim).

 

Food:

    Your mileage is so low that you do not need to eat a lot of carbs; however, carbs is energy for runners. So don’t completely eliminate carbs, the good kind. Don’t get all hung up on super high protein diet either. A good balance of both is great. Everyone is different so play around with what will work best for you.

Hydration is key! Drink plenty of water and be careful with sodas and alcohol which can dehydrate you.

Stretching:

If you are having shin splints, chances your shoes are not the correct shoes for you. Click here to learn more about running shoes for you.

Stretch your calves, leg muscles, and hip flexors after running. http://www.active.com/running/articles/5-key-stretches-for-runners

 

Helpful Apps to track time and miles:

RunKeeper

Nike

MapMyRun

GymBoss (interval timer)

 5K  Beginner Training Plan:

*Warm-up with a 5 minute walk before each workout and cool down with a 5 minute walk after each workout.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 (Intervals 1 minute run/ 2 minute walk) 25 minutes Cross train 30 minutes 25 minutes Rest Cross train 30 minutes 30 minutes Rest
2 ( Intervals 2 minute run/ 2 minute walk) 25 minutes Cross train 30 minutes 25 minutes Rest Cross train 30 minutes 35 minutes Rest
3 (Intervals 2 minute run/ 1 minute walk) 25 minutes Cross train 30 minutes 25 minutes Rest Cross train 30 minutes 35 minutes Rest
4 (Intervals 3 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 40 minutes Rest
5 (Intervals 3 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 40 minutes Rest
6 (Intervals 4 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 45 minutes Rest
7 (Intervals 5 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 50 minutes Rest
8 (Intervals 6 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 60 minutes Rest
9 (Intervals 7 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 45 minutes Rest
10 (Intervals 8 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes Rest 5K Walk/ Run

If you prefer Sunday for long run, trade Saturday for Sunday which is what I do. If this feels like too much, let me know and we will create a plan for you. Christilyn74@gmail.com

 

Listen to your body and focus on distance; only walk if needed.  Remember, running is 90% mental and a test of your determination. Challenge yourself every week to run a little further!   You can do it!!

Congratulate yourself along the way for your accomplishments! You are making progress with each day!

 

Give me feedback as you go along and ask me any questions anytime!