5 K Prep
http://www.cardiocoach.com/phpBB2/viewtopic.php?p=1752#1752
Shifting gears this month
My original Aug challenge is on hold til further notice,don’t ya love that phrase ;-0 (al la cathe quote there) However Only 2 people got a sneak peek of that (and girls, yes, I do have an added twist to that original plan but the good news is that it will be a progressive approach, as always ;-)
This months challenge has a purpose, focus and GOAL! The focus is a 4 week 5k prep for first timers designed by our very own runningcoach Candace! She took time out of her ULTRA busy schedule (I seen her schedule and it’s a doozy!) and she designed a program for us all! I’ll provide all the info below and start a check in tomorrow(or whoever is on first ;-) The goal is to do YOUR best time and cross the finish line with a smile(and of course whoop a HELL YEAH }( ) I thought this would be a wonderful end to summertime for us all to keep the motivation going, the training cycled as well as bond in another area(sport specific training w/running) and start from scratch together , set personal goals(perhaps personal records ;-) and we can all grow from here knowing we have this 5 k foundation under out belt! So what do ya say? 5k now 10 k later possibly half a marathon in our new future, come on there’s a tri athlete in all of us, who you kidding, don't fight it }( lets unleash it slowly ;-) can’t ya tell I’m excited, I hope you are all as excited as well to be part of this challenge! I know there are all kinds of 5ks coming up in sept/oct /nov so check your local community listings for races, if you don’t have one in your area, go to the track(go real early or later in the day when its cooler),bring your stop watch(you’ll be needing it) and train for YOUR best time, also invite a friend or your SO-make it fun w/ a competitive edge hey, if not this month due to time constraints or vacationing, you can always do this another time/season or whenever you want to give it a whirl, so save it to your computer for future reference)
Candace's 5K plan for first timers
AKA (Runningcoach's Pure and Simple 5 K ;-)
sun rest
mon walk/run 1mil
tues run 1 mile
wed cross train
thurs run 2 miles
fri cross train
sat run 2 miles easy
wk2
sun rest
mon walk/run 1 ½
tue run 2
wed cross train
thurs run 2 ½
fri cross train
sat run 3 miles easy
wk3
Sun rest
Mon walk/run 2
Tues run 2 1/2
Wed cross train
Thurs run 3 1/2
Fri cross train
Sat run 4 miles EASY!!!
taper week
wk4
sun rest
mon walk/run 2
tues run 3
wed cross train
thurs run 2
fri cross train
sat REST
All exercises 2 sets....12 to 15 reps with the 15th rep making you want
to cry.
Monday
Biceps and triceps
Biceps
1)seated bicep curls.......bilateral(both at once) in a tall backed bench
rotating at bottom around hip.
2)Floor biceps curls.........lying on floor at bottom of pulley unit with
rotation bar....put feet against unit with slight bend in knees and
curl bar up to shoulders and lower...keeping back flush to the
floor.....good one....no room for cheat.
Triceps
1)Rope pulls.........making sure not to use momentum
2)kick backs.....on hand and knee on flat bench position
Wednesdays
Lower body and delts
1) Death walks..........(walking lunges) holding free weight......slow
and deep
2) Free weight or smith machine basic squats
3) Seated or lying Hamstring curls
shoulders...
1)Free weight Delt presses.......seated in tall back chair
2)seated or standing slow light side lateral raises making sure not to
swing body for help.
Friday
Back and chest
Back
1)Free weight lat rows.......on hand and knee on flat bench..don't over
rotate body
2) Reverse fly.........either seated lying over legs at end of flat bench
with neutral spine or lying with abs against a body ball and feet
against
a wall .....I like these ...you place your feet against a wall, Place the
body ball under your abs and contract your lower back and glutes.
Your knees are bent but not touching the floor...almost though..and you
reverse with a light set of weight...this hits lower back, glutes, core
and back.
Chest
1)free weight inclined chest fly.....bench inclined only on notch up.
2)Bench press.......need I say more.....not lots of weight ...enough to
pull out 12 reps then go to 15 as if someone....oh say me, was
standing over you yelling "COME ON......DO IT"
Abs on each of these day........on day one decline bench....three two
four sets of 15 to up to 25 reps each
another day
.........obliques on body ball.......seated on top and rotating one side
at a time with each curl up.
one more
day.......reverse ab curls lying on bench with hand over head holding
bench for balance.......behind head when more advanced
.....legs slightly bent.....up in air....do mid range of motion reverse
curls just enough to stretch out a little
through the rectus abdominus...and pull in using your abs enought to
SLIGHTLY raise your glutes off
bench........any higher you are probably swinging......
From Candace :"e me and as for alternatives if
this schedule doesn't work with life in general for them,,,,,but
for a 5k training program........this is pretty doable and straight
forward......." So there you have it folks our 5 k outline, I personally love its simplicity and I'm looking forward to perfecting my running skills and crosstraining, so pace yourselves , listen to your bodies and lets do this THANG Twisted Evil
Options there I go again }(
Cardio
on crosstraining days feel free to use any cardio coach or cardio video while also incorportating stretching preferably Pure and Simple stretch (its 35 mins) atleast 2 x a week
Weight training options(from Candace)
runners want to strengthen their upper and
lower bodies but don't want to weighed down either.
There is a fine line here. Muscle is heavy and you want to be
light but you want most of your body mass to be made
up of bone, organs, tissue, water and muscle and low amounts of body
fat so you don't want to be a bulked up body builder and then expect to run like a gazelle. During training, unless people are ADVANCED weight trainers already, and even if they are...the bulk of their time and training during training for the cardio event should be done doing the activity for which they are training......here i.e. RUNNING.
So I suggest body splits of maybe one upper body work out a week and one lower body work out a week ......Not to be done
(the lower body one that is) on either side of a long run day......like
to allow actually two days on either side of the long ones.
Or you could do total body two days a week........again it could be three
days total body and or two upper and one lower if you
are splitting but I would suggest that for experienced advanced weight
trainers going into training because in that case that Would
actually be a taper down for them from what they are already
doing........that's what I have to do because when no in training, I hit
the weight a Lot harder to add back the muscle that I will in inevitably lose
during DISTANCE training and competing...not so much lost
at all....if any during a 5 K event. Actually done right none should be
lost for that.
PS
I want to Congratulate EVERYONE who joined in on the past 6 week challenge,( even those who lurked & did it but didn’t post(we know you are out there }( It sure was a blast and VERY CHALLENGING INDEED, I hope you all rewarded yourselves, My treat was a DQ oreo cookie blizzardw/ cookie dough,supersized that’s right I earned it ;0)
Cheers to us all and here’s to another month of motivation , hard work and shared enthusiasm ! Lets have fun, eat well and train smart!
PSS(had a few requests about traveling and working out)
Traveling /Vacationing tips
For those of you who may be vacationing or traveling this month and still want to follow the challenge ,(or maintain) its very doable on the go, keep it simple, take your cd player/ipod,sneaks,jog on the beach, go for a run, go rollerblading,bike riding,hiking, find a local gym(for cardio & weight days) maybe your facility has a gym, if so great, if not bring along tubing w/ a door anchor , or do no equipment exercises w/ high reps 20 +, & use this time to incorporate more flexibility training!
Beach workout
Here's one of my favorite beach workouts when I'm not cc'ing It takes 40 mins & best yet No equipment needed Just you and the sand }(
Hope you enjoy it as much as I do, give it a whirl & Have Fun!
5 Minute deep sand power walk followed by 5 mins jog on hard packed sand, 25 jumping jacks,15 stationary lunges each leg,25 jumping jacks, 20 stationary lunges each leg, 50 meter run interval, 1 min recovery
50 meter run interval, 25 jumping jacks, 10 pushups, 10 half situps, 25 jumping jacks , 15 pushups, 15 sit ups , 50 meter run interval, 1 min recovery
50 meter run interval, 25 jumping jacks, 20 arm haulers, 20 squat jumps, 25 jumping jacks, 25 arm haulers, 25 jump squats
50 meter run interval, 1 min recovery
20 single leg bend-overs each leg, 30 crunches, STRETCH aaagghhh!!! Then jump in the ocean Twisted Evil
arm haulers- lay on stomach with arms straight in front of you with palms together. In a controlled fashion bring arms back to place the palms on the side of your hips(return to front position and repeat)
single leg bend-overs-stand in deep sand on one leg. While balancing slowly bend forward at the waist and reach the hands to the toes. Do not let the raised leg touch the ground at any time. (repeat w/ other leg)
squat jumps- lower body into a standing squatted position and then jump in the air landing in a squatted position. It is important to always be sure to land w/ bent knees.
if you need any other form tips give me a hollar
http://www.cardiocoach.com/phpBB2/viewtopic.php?p=1752#1752
Shifting gears this month
My original Aug challenge is on hold til further notice,don’t ya love that phrase ;-0 (al la cathe quote there) However Only 2 people got a sneak peek of that (and girls, yes, I do have an added twist to that original plan but the good news is that it will be a progressive approach, as always ;-)
This months challenge has a purpose, focus and GOAL! The focus is a 4 week 5k prep for first timers designed by our very own runningcoach Candace! She took time out of her ULTRA busy schedule (I seen her schedule and it’s a doozy!) and she designed a program for us all! I’ll provide all the info below and start a check in tomorrow(or whoever is on first ;-) The goal is to do YOUR best time and cross the finish line with a smile(and of course whoop a HELL YEAH }( ) I thought this would be a wonderful end to summertime for us all to keep the motivation going, the training cycled as well as bond in another area(sport specific training w/running) and start from scratch together , set personal goals(perhaps personal records ;-) and we can all grow from here knowing we have this 5 k foundation under out belt! So what do ya say? 5k now 10 k later possibly half a marathon in our new future, come on there’s a tri athlete in all of us, who you kidding, don't fight it }( lets unleash it slowly ;-) can’t ya tell I’m excited, I hope you are all as excited as well to be part of this challenge! I know there are all kinds of 5ks coming up in sept/oct /nov so check your local community listings for races, if you don’t have one in your area, go to the track(go real early or later in the day when its cooler),bring your stop watch(you’ll be needing it) and train for YOUR best time, also invite a friend or your SO-make it fun w/ a competitive edge hey, if not this month due to time constraints or vacationing, you can always do this another time/season or whenever you want to give it a whirl, so save it to your computer for future reference)
Candace's 5K plan for first timers
AKA (Runningcoach's Pure and Simple 5 K ;-)
sun rest
mon walk/run 1mil
tues run 1 mile
wed cross train
thurs run 2 miles
fri cross train
sat run 2 miles easy
wk2
sun rest
mon walk/run 1 ½
tue run 2
wed cross train
thurs run 2 ½
fri cross train
sat run 3 miles easy
wk3
Sun rest
Mon walk/run 2
Tues run 2 1/2
Wed cross train
Thurs run 3 1/2
Fri cross train
Sat run 4 miles EASY!!!
taper week
wk4
sun rest
mon walk/run 2
tues run 3
wed cross train
thurs run 2
fri cross train
sat REST
All exercises 2 sets....12 to 15 reps with the 15th rep making you want
to cry.
Monday
Biceps and triceps
Biceps
1)seated bicep curls.......bilateral(both at once) in a tall backed bench
rotating at bottom around hip.
2)Floor biceps curls.........lying on floor at bottom of pulley unit with
rotation bar....put feet against unit with slight bend in knees and
curl bar up to shoulders and lower...keeping back flush to the
floor.....good one....no room for cheat.
Triceps
1)Rope pulls.........making sure not to use momentum
2)kick backs.....on hand and knee on flat bench position
Wednesdays
Lower body and delts
1) Death walks..........(walking lunges) holding free weight......slow
and deep
2) Free weight or smith machine basic squats
3) Seated or lying Hamstring curls
shoulders...
1)Free weight Delt presses.......seated in tall back chair
2)seated or standing slow light side lateral raises making sure not to
swing body for help.
Friday
Back and chest
Back
1)Free weight lat rows.......on hand and knee on flat bench..don't over
rotate body
2) Reverse fly.........either seated lying over legs at end of flat bench
with neutral spine or lying with abs against a body ball and feet
against
a wall .....I like these ...you place your feet against a wall, Place the
body ball under your abs and contract your lower back and glutes.
Your knees are bent but not touching the floor...almost though..and you
reverse with a light set of weight...this hits lower back, glutes, core
and back.
Chest
1)free weight inclined chest fly.....bench inclined only on notch up.
2)Bench press.......need I say more.....not lots of weight ...enough to
pull out 12 reps then go to 15 as if someone....oh say me, was
standing over you yelling "COME ON......DO IT"
Abs on each of these day........on day one decline bench....three two
four sets of 15 to up to 25 reps each
another day
.........obliques on body ball.......seated on top and rotating one side
at a time with each curl up.
one more
day.......reverse ab curls lying on bench with hand over head holding
bench for balance.......behind head when more advanced
.....legs slightly bent.....up in air....do mid range of motion reverse
curls just enough to stretch out a little
through the rectus abdominus...and pull in using your abs enought to
SLIGHTLY raise your glutes off
bench........any higher you are probably swinging......
From Candace :"e me and as for alternatives if
this schedule doesn't work with life in general for them,,,,,but
for a 5k training program........this is pretty doable and straight
forward......." So there you have it folks our 5 k outline, I personally love its simplicity and I'm looking forward to perfecting my running skills and crosstraining, so pace yourselves , listen to your bodies and lets do this THANG Twisted Evil
Options there I go again }(
Cardio
on crosstraining days feel free to use any cardio coach or cardio video while also incorportating stretching preferably Pure and Simple stretch (its 35 mins) atleast 2 x a week
Weight training options(from Candace)
runners want to strengthen their upper and
lower bodies but don't want to weighed down either.
There is a fine line here. Muscle is heavy and you want to be
light but you want most of your body mass to be made
up of bone, organs, tissue, water and muscle and low amounts of body
fat so you don't want to be a bulked up body builder and then expect to run like a gazelle. During training, unless people are ADVANCED weight trainers already, and even if they are...the bulk of their time and training during training for the cardio event should be done doing the activity for which they are training......here i.e. RUNNING.
So I suggest body splits of maybe one upper body work out a week and one lower body work out a week ......Not to be done
(the lower body one that is) on either side of a long run day......like
to allow actually two days on either side of the long ones.
Or you could do total body two days a week........again it could be three
days total body and or two upper and one lower if you
are splitting but I would suggest that for experienced advanced weight
trainers going into training because in that case that Would
actually be a taper down for them from what they are already
doing........that's what I have to do because when no in training, I hit
the weight a Lot harder to add back the muscle that I will in inevitably lose
during DISTANCE training and competing...not so much lost
at all....if any during a 5 K event. Actually done right none should be
lost for that.
PS
I want to Congratulate EVERYONE who joined in on the past 6 week challenge,( even those who lurked & did it but didn’t post(we know you are out there }( It sure was a blast and VERY CHALLENGING INDEED, I hope you all rewarded yourselves, My treat was a DQ oreo cookie blizzardw/ cookie dough,supersized that’s right I earned it ;0)
Cheers to us all and here’s to another month of motivation , hard work and shared enthusiasm ! Lets have fun, eat well and train smart!
PSS(had a few requests about traveling and working out)
Traveling /Vacationing tips
For those of you who may be vacationing or traveling this month and still want to follow the challenge ,(or maintain) its very doable on the go, keep it simple, take your cd player/ipod,sneaks,jog on the beach, go for a run, go rollerblading,bike riding,hiking, find a local gym(for cardio & weight days) maybe your facility has a gym, if so great, if not bring along tubing w/ a door anchor , or do no equipment exercises w/ high reps 20 +, & use this time to incorporate more flexibility training!
Beach workout
Here's one of my favorite beach workouts when I'm not cc'ing It takes 40 mins & best yet No equipment needed Just you and the sand }(
Hope you enjoy it as much as I do, give it a whirl & Have Fun!
5 Minute deep sand power walk followed by 5 mins jog on hard packed sand, 25 jumping jacks,15 stationary lunges each leg,25 jumping jacks, 20 stationary lunges each leg, 50 meter run interval, 1 min recovery
50 meter run interval, 25 jumping jacks, 10 pushups, 10 half situps, 25 jumping jacks , 15 pushups, 15 sit ups , 50 meter run interval, 1 min recovery
50 meter run interval, 25 jumping jacks, 20 arm haulers, 20 squat jumps, 25 jumping jacks, 25 arm haulers, 25 jump squats
50 meter run interval, 1 min recovery
20 single leg bend-overs each leg, 30 crunches, STRETCH aaagghhh!!! Then jump in the ocean Twisted Evil
arm haulers- lay on stomach with arms straight in front of you with palms together. In a controlled fashion bring arms back to place the palms on the side of your hips(return to front position and repeat)
single leg bend-overs-stand in deep sand on one leg. While balancing slowly bend forward at the waist and reach the hands to the toes. Do not let the raised leg touch the ground at any time. (repeat w/ other leg)
squat jumps- lower body into a standing squatted position and then jump in the air landing in a squatted position. It is important to always be sure to land w/ bent knees.
if you need any other form tips give me a hollar