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    KELLY122581   9,794
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SJ2F5K - just roll with it, it will catch on!


Sunday, March 10, 2013

So, my running has been stuck in a rut, without a real goal or good instructions about how to improve (or vague instructions, or conflicting instructions)..... So my partner and I have been making excuses not to run, being lazy, and not keeping up with our normal schedule.

Then - a flash of brilliance!

We decided to take our C25K schedule and adapt it for our needs now. We can run now 5K without stopping, but rather slow (30 min for her, 38 min for me). We need to increase BOTH our pace and our endurance.

Behold the SJ2F5K program (patent pending? maybe patent infringing. lol)
"Slow Jog 2 Faster 5K"

We took the C25K program and instead of intervals of JOG and WALK - we are going to do the schedule with SPRINT and WALK. Once we get into the longer intervals of running in the C25K program, we plan to make those intervals SPRINT/JOG sub-intervals with walking in between like normal.

We're going to do this 3 times a week, but add a 4th day of a SLOW RUN for endurance and recovery. We did a slow run today in preparation for Tuesdays initial day of SJ2F5K.

My training calculator said I should try to aim at 14.5 minutes a mile. 3 things of note:

1) It was nearly impossible to run a slower pace than 12 min a mile - which was REALLY fast for me in the beginning last year.

2) I was really able to feel what was going on in my body, in fact, I noticed that my feet feel completely different from one another during my landing, probably explaining my one-sided (and ongoing) hip pain.

3) Running with music is really fun when your head isn't yelling over it: "Come On! Just a little further! Just a little faster! Don't give up now! You can do it!" Yes, this is what my head sounds like in my normal runs, and it drowns out my music. 350 calories burned in 3 miles - going super slow (more than when I run at my normal pace of 10.5 min/mile)


I am going to try to blog frequently about this new challenge - and to let you know how adapting C25K into a "second stage" program works out. Well see! For now, I'm excited!!!
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Member Comments About This Blog Post:
KELLYSWIMS12 3/11/2013 8:34AM

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PEZMOM1 3/10/2013 9:51PM

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KBEHNKE81 3/10/2013 6:23PM

    HIIT - high intensity interval training - is a great method for improving your performance. There's also the walk/jog/sprint (30 seconds each) method for when you progress a little more and want to get over a hump. Congratulations on getting past your excuses!

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