Week 4? Are we really a month into training? Is it just me or did that fly by!
This week I want to talk about tracking distance. As your training progresses and you start to run further and further it gets harder and harder to measure mileage. At least I think so. I use two things to help me when I’m planning my runs.
- MapMyRun
- This is an AWESOME web site where you can create running routes using a goggle map interface. Simply zoom into your neighborhood and click and drab a route to see the distance. I love it!
- Nike + iPod Sport Kit
- I love my iPod on runs and this little add on device is a great way to track and even get feedback mid run. You can set time or distance goals and get updates in real time through your headphones. Not to mention when you sync the device it stories all your runs and gives you stats!
The combination of those to things helps me immensely but they aren’t the only choices. I know many runners who swear by their Garmins
Here’s this weeks training schedule…
Week 4 – 4/10/2011
- Workout 1
- Brisk five-minute warmup walk, then: 1.) Jog 1/4 mile (or 3 minutes) 2.) Walk 1/8 mile (or 90 seconds) 3.) Jog 1/2 mile (or 5 minutes) 4.) Walk 1/4 mile (or 2-1/2 minutes) 5.) Jog 1/4 mile (or 3 minutes) 6.) Walk 1/8 mile (or 90 seconds) 7.) Jog 1/2 mile (or 5 minutes)
- Workout 2
- Brisk five-minute warmup walk, then: 1.) Jog 1/4 mile (or 3 minutes) 2.) Walk 1/8 mile (or 90 seconds) 3.) Jog 1/2 mile (or 5 minutes) 4.) Walk 1/4 mile (or 2-1/2 minutes) 5.) Jog 1/4 mile (or 3 minutes) 6.) Walk 1/8 mile (or 90 seconds) 7.) Jog 1/2 mile (or 5 minutes)
- Workout 3
- Brisk five-minute warmup walk, then: 1.) Jog 1/4 mile (or 3 minutes) 2.) Walk 1/8 mile (or 90 seconds) 3.) Jog 1/2 mile (or 5 minutes) 4.) Walk 1/4 mile (or 2-1/2 minutes) 5.) Jog 1/4 mile (or 3 minutes) 6.) Walk 1/8 mile (or 90 seconds) 7.) Jog 1/2 mile (or 5 minutes)
Let’s check in with Mara and see how she’s doing…
Man, week three was fantastic. My knees only hurt a teensy bit, and I felt like I was better able to run (while still getting a breath in there every once and a while). The best part? The weather. I will just get to the point and declare: I LOVE running by the Charles River in Boston. Up until now, I was a pretty staunch treadmill girl, but now that I’m outside? Love it! I’ve also found that I’m starting to look forward to my workouts. Just a little.. but I’ll take it.
(Note: Mara is the writer behind the body-image blog, Medicinal Marzipan, and she is sharing her training with us weekly.)
Finally, let’s check in with New Balance and Holly Perkins. Holly has some great advice for us this week!
Your fitness ability depends on your recovery ability. After 3 weeks of increasing workloads (time and distance spent running), your body is ready for recovery on a larger scale. Recovery is simply the time spent not exercising. But sometimes your body needs an extended period of rest over a week. Studies with athletes show that active recovery can be more beneficial than complete rest. This week, while your running time increases, use the other days to focus on active recovery. Be sure to incorporate some gentle yoga, leisure walking, massage or 30 minutes of self stretching. You’ll bounce back from runs faster, allowing quick recovery, so that your next run will be strong and feel fantastic.