Want to run a 5K?

This past week, I had a friend ask me if I had any advice or a plan for running a 5K in the next 6 weeks or so. I could probably put together a program based on my experience, but instead, I went out and did some research online. I learned pretty quickly that any 5k training program I authored would likely be a bit aggressive, primarily driven because of my love for eating. Sweets.

According to the training plans I found out there, this is pretty doable quite quickly. The best ones I found:

NikeRunning.com

CoolRunning.com

MayoClinic.com

Take a look, give one a try, and let me know how it goes.

As far as advice goes, here is what I can offer:

• Be sure to rest. Resting allows your body to heal and helps prevent injury.
• Listen to your body. If you are sucking wind during a workout one day and it feels impossible, listen to your body and ease up. Tomorrow is another day.
• Don't get discouraged. Focus on the positive stuff you are accomplishing. The tough stuff? It is just there to remind us that we are human.
• Reward yourself. Set up milestones for yourself and pick some rewards along the way. And it doesn't just have to be cake (which is my reward of choice), but you could allow yourself some time to watch some TiVo that's been sitting there or take a night off of work e-mail. Be creative.

Please let me know about your experience, how it's going, where you need more help, etc.

Write me:

pamela@willrunforcake.com

dark cold wind ice

I think the problem with the 20 degree weather in November is that we just aren't ready for it. One day it is 60, the next it is 20. And 20 feels VERY cold at this point. In February, we will be dreaming of 20 and we will likely wear shorts when it hits this high of a temp. But for now - COLD.

I am trying to figure out how to get motivated to run outside more this winter. There are currently four deterrents that I am coming up with: cold, wind, dark and ice or any combination of the four. Cold dark icy wind. Windy cold icy dark. Icy windy dark cold. You name it.

Dark. Easy to see this is an issue in many ways. You cannot see where you are going, what you might step on. And the obvious personal safety concerns. But it happens to be dark nearly 15 of the 24 hours available in a day.

Cold. Requires an investment in UA cold gear. Then, you put the stuff on, the mock neck, the gloves, the hat, the running tights, etc. and you sweat like no other.

Wind. An exclamation point to the cold.

Ice. I am all about avoiding injury. With this as a big part of my personal workout philosophy, ice is completely non-negotiable.

Now to determine a course of action. Some ideas:

Indoors. Only an indoor track for me. I loathe the treadmill, especially for running. I will do it if there is nothing else available, but it is torturous. Life Time in Bloomington, here I come.

Spinning. Enjoy the fun of indoor biking all winter long.

Core. It is supposed to be the "Winter of Core" (more posts on that later, going to "Butts & Guts" tonight), so get over the cardio addition and relax.

Dark cold wind ice. Thicken up that skin (oh wait, it is) and get your substantial fat layer outside to run.