The 7 month training plan

I am really excited to participate in the Red Kettle Run on Saturday, October 27, 2012, but I am really thrilled to be going to the Dorothy Dash next April.  My goal is to run the entire 5K.  I walked/jogged it this year, but really want to step it up for next time.  I found a really great 7 month program that I think will be more my speed than the 4 month program I have been working with.  I downloaded it from here.  This also gives me a month to work on getting into good habits.  I really like the part about Warming up.  I always forget that I have to warm up first, and then workout.

Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day! Some running essentials: Get fitted for proper running shoes at a dedicated running store FIRST!!!  A lot of injuries can be avoided this way...just ask us. Avoid running on asphalt or concrete....find a good, smooth trail. A good warm-up is imperative to a safe run.  A recommendation is to start with a 5min walk, 1-5minute light, slow jog, 5min walk, LIGHT, gentle stretching, 5min walk THEN start your routine.  Doing this will get some blood flowing to your muscles before stretching.  NEVER stretch a cold muscle. Cool-down.  Very important.  Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps.  Walk for at least 5-10minutes.  The more the better.  Do a LIGHT, gentle stretch session after your walk, walk some more.  Later that day/night, do a more intensive stretching. Phase I    Warm up phase   Month 1    All Walking  (Times in minutes per day) Week S M T W TH F SA TOTAL 10/7/12 Off 10 Off 15 Off 10 15 50 10/14/12 Off 10 Off 15 Off 20 15 60 10/21/12 Off 15 Off 20 Off 15 RKRun 20 70 10/28/12 Off 20 20 Off 20 Off 20 80 Grand total: 260      Phase II      Month 2    Mostly Walking  (Times in minutes per day)  Walk/Run Week S M T W T F SA TOTAL 11/4/12 Off 28/2 Off 28/2 Off Off 28/2 84/6 11/11/12 Off 26/4 Off 26/4 Off Off 26/4 78/12 11/18/12 Off 24/6 Off 24/6 Off Off 26/4 74/16 11/25/12 Off 24/6 Off 24/6 Off Off 24/6 72/18 Grand total: 308/52      Phase III      Month 3    Mostly Walking  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 12/2/12 Off 22/8 Off 22/8 Off Off 22/8 66/24 12/9/12 Off 20/10 Off 20/10 Off Off 20/10 60/30 12/16/12 Off 18/12 Off 18/12 Off Off 20/10 56/34 12/23/12 Off 18/12 Off 18/12 Off Off 18/12 54/36 Grand total:  236/124    Phase IV    Month 4    Mostly Walking  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 12/30/12 Off 16/14 Off 16/14 Off Off 16/14 48/42 1/6/13 Off 14/16 Off 14/16 Off Off 14/16 42/48 1/13/13 Off 12/18 Off 12/18 Off Off 14/16 38/52 1/20/13 Off 12/18 Off 12/18 Off Off 12/18 36/54 Grand total:  164/196    Phase V    Month 5    Mostly Running  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 1/27/13 Off 10/20 Off 10/20 Off Off 10/20 30/60 2/3/13 Off 8/22 Off 8/22 Off Off 8/22 24/66 2/10/13 Off 6/24 Off 6/24 Off Off 8/22 20/70 2/17/13 Off 6/24 Off 6/24 Off Off 6/24 18/77 Grand total: 92/268     Phase VI    Month 6    Mostly Running  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 2/24/13 Off 6/24 Off 6/24 Off Off 6/24 18/72 3/3/13 Off 4/26 Off 4/26 Off Off 4/26 12/78 3/10/13 Off 2/28 Off 2/28 Off Off 4/26 8/82 3/17/13 Off 2/28 Off 2/28 Off Off 2/28 6/84 Grand total: 44/316    Phase VII    Month 7    All Running  (Times in minutes per day)  Run Week S M T W TH F SA TOTAL 3/24/13 Off 20 Off 20 Off Off 20 60 3/31/13 Off 25 Off 25 Off Off 20 70 4/7/13 Off 25 Off 25 Off Off 30 80 4/14/13 Off 30 Off 30 Off Off DDKC 30 90 Grand total: 300      If you will be following the sprint programs on the site, replace phase VII for Month 7 (above) with the following: Start some cycling to get up to 40minutes duration. You may also start cycling earlier should you feel comfortable.  Try 2-3 times/week increasing your duration or distance by no more than 10% per week after you get past 30-40minutes. Phase VII    Month 7    All Running /Cycling (Times in minutes per day)  Run Week S M T W TH F SA TOTAL 4/21/13 20-Run 20-Run 20-Bike 20-Run 20-Bike Off 20-Run 60-Run 40-Bike 4/28/13 20-Bike 25-Run 25-Bike 25-Run 30-Bike Off 20-Run 70-Run 75-Bike 5/5/13 20-Bike 25-Run 30-Bike 25-Run 40-Bike Off 30-Run 80-Run 90-Bike 5/12/13 20-Bike 30-Run 25-Bike 30-Run 25-Bike Off 30-Run 90-Run 70-Bike Grand total: 300-Run/275-Bike

My Second Race

Last time I told you about the Red Kettle Run October 2011.  I'm so excited about the same run this fall!.

My second "race" was the Dorothy Dash, part of the Garmin Marathon in the Land of Oz - Olathe, Kansas on Saturday, April 21, 2012.

I didn't even come in last place, which was awesome!!!  (I was 375/379) even though I was the last run/walker who got counted under the pacing.  I averaged 19 minutes 22 seconds per mile and it took me 1 hour and 10.28 seconds to complete the race.  I know this because they tied a little microchip to my shoelace.  (If you want to see the horrible pictures of me...  click here.  They are NOT PRETTY!)

Janelle and Wendy (pictured above) ran the Wickedly Fast Half the same day I did the Dorothy Dash.  My friends Kris, Jessica and Molly also ran the 5K the day that I did, but I don't have a picture of them.  My goal for next year's Dorothy Dash is to jog the whole distance.

Getting up early in the mornings is helping my workout routine so much!  I'm in a better mood the whole day, and I sleep better at night.  I also get a lot more done earlier in the day, so when my family comes home, I am ready for quality time with them, without the hassle of getting "my stuff" done.  Another side benefit is that I am starving for breakfast, which means I am actually eating breakfast!

My biggest thing is figuring out what my rewards should be for working out.  I thought about making my reward for each race I do signing up for my next race, but I need something a little more frequent than that.  I thought about getting a pedicure each month I workout at least 5 days per week...  But then, there is the shopping...  Tune in to see what running gear I would love to have!