Tag Archive | 5k

half marathon training: week 3

We’re already in week 3 of training for the Disneyland Half Marathon and Family Fun Run 5k. I get more and more excited as the days go by! Here is the schedule for this week:

Half Marathon

Mon – 3 miles

Tue – Rest

Wed – 4 miles

Thu – 3 miles

Fri – Rest

Sat – 6 miles

Sun – Rest

Family Fun Run 5K (This week is different from previous weeks so read closely)

Monday – Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

Wednesday – Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

Thursday – Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

 

Tips for the week:

  1. It’s ok to move the training days around. Ideally you should keep the same pattern of workout days to rest days, but if you miss Monday and need to run on Tuesday instead, go for it. Don’t just not run because you missed a day. Adjust your schedule to get in as much of the week’s suggested training runs as possible. Or if you’re never free to run on Saturdays, make your long runs on Sundays instead. You catch my drift. HOWEVER, if you get really behind I would caution against doing 4 days in a row of training. That could lead to injury and set you way back. Let the day or days you missed go and vow to be more on top of it next week.
  2. I mentioned morning runs before and how beneficial (albeit annoying) they are. This week, let’s make at least one workout start at or before 7:00 am. We can do it!
  3. Try sprints at the end of your run. It’s a great way to build up overall speed and endurance. About a quarter of a mile before you finish, start to pick up the pace. As Brad says, start to let go. Don’t hold yourself back. Let your muscles release and your feet fly. It seems counter-intuitive but the more you release the faster you’ll run. Think speed, relax into it, fly. By the time you finish you should be completely out of breath, totally uncomfortable, and you should feel the skin of your face jiggling in all kinds of funny ways. You very well may have some drool spraying out from your jiggling lips so keep your distance from your running partner 🙂 

 

Are you training for a half marathon? What kind of training plan are you on? Any tips for fellow runners? Tahiti readers would love to hear feedback from some other runners out there, so feel free to leave some comments and share your training tips.

Have a great week runners!

half marathon training: week 2!

Not much time to write today. Wish I could share some brilliant insight about the world and all it’s challenges, but I’m afraid all I’ve got time for is a training schedule reminder. I did not want to miss the opportunity to get the week’s training schedule posted. Here’s what we’ve got:

Half Marathon:

  • Monday – 3 miles
  • Tuesday – Rest
  • Wednesday – 4 miles
  • Thursday – 3 miles
  • Friday – Rest
  • Saturday – 5 miles (creeping up on the miles!)
  • Sunday – Rest

Here’s what we’ve got for the 5k trainers:

  • Monday – Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
  • Tuesday – Rest
  • Wednesday – Rest
  • Thursday – Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
  • Friday – Rest
  • Saturday – Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
  • Sunday – Rest

Make sure you’ve got the schedule bookmarked because we are sticking to it! Keep me posted. How are you feeling about your training so far? Even if you’re on a totally different schedule, let Running to Tahiti readers know how it’s going. 

Happy running!

no literally… happy, running

half marathon training: day 4

Wish I could come up with some more clever titles for these training entries but I just want to be sure that you’re easily keeping track of the days that are devoted to training. So for now: “Half Marathon Training: Day 4”. For both 5k trainers and half marathon trainers, today marks the last training day of week 1; so if you make it through your workout today, CONGRATULATIONS! You made it through one week! Only 9 more to go 🙂 Here’s what we’ve got:

Half Marathon: run or run/walk 4 miles. Doesn’t matter how long it takes you. Don’t stop ’til you get to 4.

5K: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Contrary to the Half Marathoners, doesn’t matter how FAR you get, just make sure you don’t stop until you finish 20 minutes.

That’s it! We’re heading out right now to get our 4 miles in. Brad and I are running today on the beach. He claims it’s low tide. We’ll see about that….

 

Half marathon training: day 2 & 3

Good morning runners! Ready to tackle day 3 of official half marathon training? I can’t hear yooouu… was that a resounding yes? Good. That’s the response I’m looking for. Actually for you 5k trainers this is your day 2, since you’re only going to run 3 times a week. So here’s what we’ve got on the menu today:

Half marathon: 3 miles. Doesn’t matter how long it takes, or if you employ a run-walk-run method. Don’t stop until you get to 3.

5k: Brisk 5 minute warm-up walk. Then alternate 60 seconds of jogging with 90 seconds of walking. Do this for a total of 20 minutes + the 5 minute warm-up. Remember that for right now it doesn’t matter how far you go, it just matters that you keep going for all 25 minutes.

Easy as pie. Miraculously Brad and I got up this morning and got our run in before work. That is completely rare. Must be a sign of good things to come. I would suggest that you do your training runs early in the morning as much as possible. The reason being twofold. One: it’s nice to get it out of the way before unexpected meetings or late nights at the office sabotage your schedule. Two: (and this is even more important) because the actual half marathon and 5k start at 6:00am. The more you train your body to exercise that early, the better you’ll perform on race day. Muscles and breath capacity are very different in the morning when you’ve just woken up. Get them used to the early bird shock.

That’s all for now friends. You’ll probably be hearing from me again later today. I’ve got some running smartphone app reviews I want to put out there. There’s just so much to write about!

the merits of public school, or, how and why I run

I’ve been thinking and thinking about how best to give training advice to those of you who will be training for the Family Fun Run 5K this September. In all honesty, it’s been difficult for me to figure out the best approach because it’s been awhile since I’ve trained for that distance. It’s hard to get in the right head space. I truly don’t mean to toot my own horn by saying that. I’ve said many times, and I’ll say it again, that I am a slow, amateur runner. But I stick with it, so I’m able to build up a lot of endurance. Trust me when I say that anything I can do, you can do too, and I in no way mean to poo-poo the fact that it’s daunting to take on your first 5k. I’ve been running my entire adult, and most of my young adult life, so 5k is my standard daily run. I’m at a place where that’s my starting distance. That wasn’t always the case of course and it was my stroll down memory lane today, back to the beginning of my love affair with running, that helped me get back in touch with what you are feeling. I do in fact remember what a mountain 3 miles can look like to someone who has never run before.

I’ve never wrote about my history with running and what made me start. Most of the time I feel like I’ve just always been a runner but that is, in fact, completely not true. I owe every ounce of my passion for running to my 6th grade teacher Mr. Turner. There were two 6th grade classes at my elementary school. You either got the eclectic, artsy, eccentric teacher with a passion for ancient Egypt; or you got Mr. Turner, the sarcastic, brash, tough jock who reminded me of Coach Hayden Fox. Guess who I got. The jock. And I’m so glad I did for many reasons. I don’t need to delve into the merits of my public school education right now so I’ll only talk about one specific thing for which I owe Mr. Turner a debt of gratitude. He got me in shape. Mr. Turner made the entire class run… every day. When he told us we’d be running a mile every day, we were a) mad and b) convinced our teacher was crazy. We had P.E. once or twice a week and we all played during recess, so why the heck did we need to run every day? I’m not exactly sure what Mr. Turner’s motivations were, but I know he was on to something. Making our class run every day not only blew off the excess energy we 12 year olds harbored and helped us focus when we got back to our desks, it laid the groundwork for a healthy lifestyle and the discipline and routine it takes to maintain it. It’s easy to play tag at recess when you WANT to, but that’s not going to last forever, and neither is a 12 year old’s metabolism. It’s not so easy to be healthy and fit when you don’t necessarily feel like it, but if you build in the habit at a young age you’ll be ten steps ahead of the fitness curve for the rest of your life. I think Mr. Turner knew this, and I think this was exactly why he made us run every single day. Or he was just living out his dreams of being a drill sergeant.

Throughout the rest of my life I haven’t always been perfect about maintaining a fitness schedule, but I’ve always known that it’s important and that I should strive to keep myself active. I’m proud to say that I’ve never been a couch potato, and I definitely would have veered in that direction if it were not for the running practice I started at age 12. If you’re reading this, it doesn’t matter if your 12 or 70, it is absolutely never too late to get yourself into an active lifestyle. Running a 5k (3.1 miles) is a fantastic goal to strive for.

So now that we’ve covered what laying a healthy foundation did for me, now let’s talk about my actual experience of running back then. The daily requirement was that we walk or run a mile. That’s it. Boy, back then, it seemed like a million miles. That field we ran around was HUGE and we had to run around it 4 times? Crazy talk. For weeks and weeks I did a lot of walking. Run walk run. The weeks passed by and the walking breaks subsided. Before I knew it, I was running a solid mile every day. It felt great. At that point Mr. Turner upped the stakes. He said that we still only had to run a mile every day with the rest of the class, but if we wanted we could start aiming for 2 miles.. and even 3! No way. 3 miles was like the same distance as a marathon, right? Absolutely no way.

Looking back, I feel like I have two different brains. The brain of now that feels like 3 miles is a warm-up, and the brain of my youth that remember 3 miles feeling like an impossibility. Both feelings are true, and one is a hearty reminder that the impossible is never truly impossible. 

I continued to run with my classmates a mile a day. I didn’t jump into the 2 mile club. I may have added an extra lap here and there but on the whole I was happy with the 1 mile. Some days I’d push myself and get faster. Others I’d slow down and spend the time gabbing my girlfriends about the brand new training bras we’d just gotten. I enjoyed the time so much. Time to clear my head and not worry about homework, or taking notes, or whether Danny was looking at me on the playground, or whether someone would ask me to play foursquare with them. Not a care in the world. Just run. After a couple of months I decided that maybe I would try and reach that 2 mile goal. A lot of my friends were aiming for it, and a few kids in my class were even going to try for 3. Crazy! Mr. Turner set a specific date that we would try to run the extra distances. That way we could really focus on a timeline to achieve our goal. I kept adding laps , sometimes running and sometimes walking, and slowly but surely I felt like I could take on 2 miles. 

The big day came. About 12 – 15 of us were going to try for 2 miles. 2 kids in class were going to shoot for 3. I still remember those kids. One was a tiny little lighting bolt with brown hair and spindly legs. Boy could he fly. Another was a tall blonde boy who was almost all leg. Clearly he had an advantage. He covered the same amount of ground with 1 step as I did with 3! We started all together. I remember a lot of kids stopping after the first mile. I remember myself wishing I was one of them. But I didn’t give in. I kept going, and after what felt like an eternity later, I crossed that finish line to the sound of my classmates cheering me on. That was the first time I experienced the “oh my god I’m going to puke” feeling from a workout. It felt good 🙂 

Mr. Turner had three big cards up on the wall in our classroom. One said “1 mile.” The other said “2 miles” and the third said, yep you guessed it, “3 miles.” After our accomplishment he would put our names under the corresponding card. Everyone’s name was up on the board some where. Most kids stayed under the 1 mile card. A handful of us made it to 2. And still only those 2 quick as lightning boys made it under 3. That bugged me. What can I say, I’ve always been competitive. 2 boys, no girls. That just couldn’t stand.

The next date rolled around where we could try and reach the next running goal. Many of my fellow classmates were more confident this round shooting for 2 miles. I was proud of them. Me, I was going to, hopefully, do the impossible. I didn’t know how I would be able to ever run so far, but somehow, I was going to try and run 3 miles. The whistle blew and we all started running. I instinctively knew to pace myself. Boy did I ever. I trotted for the first mile more than ran. A very slow trot. The laps came and went. If 2 miles felt like an eternity, this felt like eternity times a thousand. I made it past 2 miles, and 4 looooong laps later, I stumbled across the finish line. Wow… Holy.. I couldn’t believe it. Couldn’t believe I actually ran as far as that tiny brunette kid, and couldn’t believe that I’d accomplished the impossible, and couldn’t believe how sick I felt. Yet I knew I’d be ok. I was too excited to not be ok. In that moment I’d set a new bar for myself. I thought back to how difficult I thought it would be to run 1 mile, and here I’d just run 3. That was the beginning for me. The beginning of a lifelong love affair with running. And the beginning of a lifelong quest to achieve the impossible. Thank you Mr. Turner.

If you’re gearing up to begin training next week for the first time EVER, I’m so excited for you. You’re going to discover a new side of yourself. You’re going to change the way you live and the respect you have for your health. You’re going to achieve things you didn’t know you could do. You’re going to exceed your own expectations and after that, the sky’s the limit. Get ready for the journey that leads to The Happiest RACE on Earth!

This isn’t exactly the right era but it’s the closest thing I have to looking like a little jock. Wuddin’ I cuuuute?

back in disneyland already? or, a running dare for 2012!

Before I ever got the chance to post last year’s video of the Disneyland Half Marathon or even write about anything other than gummy bears, the time has come to sign up for THIS year’s race. Insane. I can’t believe how quickly time has flown. Admittedly, it seems the race sells out faster and faster every year so the advance sign-up window gets shorter and shorter. Registration opened just under one month ago and it’s already 80% full. The race is in September. That’s insane. Really what it is, is a testament to how much fun everyone has year after year at this event. Everyone is hooked. The secret is out. The Disneyland Half Marathon just might be the most fun you will have all year. So sign up why don’t ya? 

The running fever is spreading. I’ve got my mom hooked. She and Dennis are already signed up for the Family Fun Run 5K the day before the big race. I tried my best to convince her to take on the Half Marathon but I’ll have to keep working on her. Let’s see, who else has the running bug? I listen to a Disneyland fan podcast called Mousetalgia and all 4 hosts of the show have vowed to run the 5k. One of them actually did the Tinkerbell Half just a few weeks ago and I’m hoping she’ll sign up for the Dland Half as well. That’s how it works. It’s like an addiction. After every long race you think you won’t have it in you to train and do it all over, and suddenly a few weeks later you’ve got the itch again. Can I beat my time? How much further can I go? How can I push myself even more? Where’s my limit? Do I have a limit? It’s in our nature as humans and dreamers. We don’t like limits. The point is, this whole RunDisney thing is getting big. More and more people are lacing up their sneaks and hitting the running trails. More and more people are embracing their inner Disney geek, and I couldn’t be happier. Disney and running. Best combination since peanut butter and jelly. 

So this post is a little bit of a plea, sort of, kind of, not really. Let’s make it competitive. Let’s make this a dare. I want you to sign up with us. I want you to run this race. I guarantee you that at the end of it all, no matter how hard it hurts, no matter how many times you want to quit, no matter how many times you curse my name, you will feel better about yourself than you could ever imagine crossing that finish line. And if you don’t think I’m talking to you, I am, I’m talking to YOU. The Half Marathon is going to be a party, once again, and you don’t want to miss out. 

If you reeeeeally think you can’t quite take on 13.1, I’ll make you a second wager. Could you do a 5k? Perhaps you think the answer is no. Sign up anyway. The 5k is a fun run. Not timed, not super competitive. It’s fun. It’s so fun! You don’t even have to run. You can walk, you can run/walk, you can even push a stroller, so bring the baby. I’m telling you, you will thank me. If you are at ALL a Disney fan, and if you have ANY desire to get healthy this year, this is your opportunity. Sign up. You will have something to look forward to all year and you will feel awesome about yourself. Yes it’s somewhat expensive, but look at what you’re getting in return? Tell me, if you didn’t lay down the dough to run a race in Disneyland, would you hold yourself to the same level of accountability to work out and train? Probably not. Look at it as in investment. Are you willing to forego a few family trips to the movies, or a few nights out at fancy restaurants, to invest in your health? The answer should be yes.

I will help cut your costs. I will train you… for free. How will I do that? This blog. Every week I will post a training plan for both the 5k and the Half Marathon. I’ll post tips about avoiding injury, eating for energy, and staying motivated. I’ll give you a running schedule. If you live in L.A. you can even come run with me on the weekends. It will be awesome/easy. 

So that’s my dare to all of you. Run this race with Brad and me. This will be our 3rd year, and I’m already feeling amazing about how this year in running is shaping up, and it’s only February. I’ve got oodles of more time on my hands, just did 6.5 miles yesterday at record speed. I’m in it to win it. Against myself anyway. Personal record here I come. I’m saying it right here and now, I plan on taking at least 15 minutes off of my time. Wowzah! Yep. I can do it. Who’s with me? Both the Half Marathon and the 5k will likely sell out by the end of the month so don’t over think this. Just do it, as they say. Let’s make Labor Day weekend a giant party to celebrate our health, personal goals, dreams, and accomplishments all topped off with that special touch of Disney magic. You are invited. RSVP here