Hey everyone! I had my first double run day ever on Wednesday. It’s not something I plan on doing often, but it was low miles so I felt good about doing it. While I am a low mileage runner, I love reading training info from marathon runners and ultra runners. Their double run days sound so crazy to me, but I know it works for them. I headed to the gym to lift and truly focus on strength training, but the treadmill was calling my name! I did lift for about 2 minutes longer than I normally strength train. I knew I had my run with the 5k training group in the evening, but since it is the first week they are still easing into their miles so we had an easy 20 minutes scheduled. I decided I could handle an easy run in the morning so I ran 2.5 miles on the treadmill with some low inclines thrown in to mix it up. It truly was an easy run, but I still finished my work-out looking like this:
Apparently ALL of the sweat in the world belongs to me! I show you these sweaty, make-up free pictures for a couple of reasons. First, working hard isn’t always pretty. I’m half kidding! I kind of feel the need to bring this up because I recently got on Instagram (@reservedforrunning) to try and reach new runners, low mileage runners…. people just looking for motivation. I have found that the world is FULL of beautiful people. I love seeing running updates and weight loss updates, but some of these pictures seem too perfect or too filtered. Believe me, I am not busting on anyone and how they want the world of strangers to see them, but it made me think about how ok I am with sharing my not so flattering pictures…. sweat and all. That is my promise, all pictures of me are the real deal. I follow plenty of people on Instagram that keep it real and I so admire that.
So….about Dan’s challenge. He decided the other day that we should do 10 push-ups every hour, on the hour. Um….. ok??
He seemed to be feeling motivated or inspired or just crazy so of course I went along with the challenge! 🙂 We started at 10am and ended at 8pm. Apparently I forgot about doing push-ups lately and they were difficult so I did modified push-ups and by the last 2-3 sets, I went to 8 push-ups. I stuck with it. Dan rocked all of the push-ups. Dan got the idea because one of his buddies was applying to work for a law enforcement agency a few years ago and was training for the physical fitness test. One of the things he did was start off with 10 push-ups every hour, on the hour. By the time he went to take his physical fitness test, he was doing 40 push-ups every hour, on the hour. Beast! I’m not quite sure I will get to that point, but I’m willing to give it a try again…once my arms aren’t so sore!
The morning of the push-up challenge, I had a great 3 mile progression run. It went like this:
5 minute walking warm-up
1/2 mile running warm-up 5.7-5.9 mph
1 mile at 6.1 mph
1 mile 6.4 mph
1 mile 6.8 mph
1/4 mile running cool down 6.0 mph
Progression runs (running each mile a little faster than the last) are a great way to train your body to run faster with each passing mile without getting crazy. It’s a perfect way to train for a 5k race. If you do enough progression runs, you will be ready to build speed without starting off too fast and have enough energy to finish strong! I know this sounds so basic, but think of how often you walk or run the exact same pace for your entire 20,30, 40 minute work-out…. hmmm? Running at the same pace is great for an easy run, but if you are looking to get faster or run a smart race (no mater the distance) then progression runs help your body push when you need it most, without burning out before the race is done. Once again, I am a big believer in doing different types of runs to improve. It doesn’t have to be all about racing because it’s really great to see personal improvement. I have completed very few official races, but after years of doing the same thing, I changed up my running and I had great results. Maybe this is the reason I have been bitten by the racing bug…. I have shown myself that I am capable of so much more than I thought.
Thursday was a much needed rest day and today I am hitting up my Zumba class for some cross training and then a short speed work-out on the treadmill. I will be nice and warmed up after the class and I want to get in my last speed run before my first 5k race of the season next weekend.
I hope everyone has a great weekend! Mine will be a busy one filled with Si-Guy’s first Little League game, opening day festivities at the ball park and Super D’s horseback riding on the farm.
Have you ever tried doing a push-up challenge? Dan and I did a 30 day plank challenge a few years ago and I have to say, it really helped build up my time planking.
Any fun plans for the weekend?