Training Suggestions for my first 5K in WDW Jan 08

[DianeL]

Stacie! I had another thought but it's regarding the treadmill. My gym recently started personal trainers so I'm signed up for this month I wanted to share what I've learned and maybe others will build on it since I'm really new to treadmills (1st time in july at the gym - 1st gym even! LOL)

I did not know this so I was using the gym treadmill at 0 incline. Complained to her that my shins would bother me. She told me not to even walk on a 0 incline to use a 1% I believe. I'm using a 2% to run on not sure why she picked that but it's low enough that i barely notice it. Then I was ok running at a 13:46 min/mile. On my 1st visit with her she had me doing that for 6 minutes then a bit of walking (3 minutes?) and I also would stand off the side for a bit to stretch my calves/tendons doing the hang the ankles then i now go on tip toe and slowly drop again. She had me doing 6 minutes at a 13:20 before the end of our hour.

What she did was let me run at 13:46 then sometime she'd up it to a 13:20 towards the end of my 6 minutes and this went on for 3 running sessions. She did have me at a 12:46 for a minute that cycle.

i am now doing 13:20 as my base and last week she had me down to a 12:46 for 6 minutes. Today she had me doing 13:20 for a minute, bumped it up to a 12:46 and my last three minutes of today were at 12:20 I think.

She keeps introducing a minute at a faster pace. What I do when I'm there without her (only managing once a week without her) is to run my 7 minutes at 13:20 and 3 minutes walking. I walk 1 minute then stretch then finish walking and repeat that run/walk/stretch for 2 more times (we get a 1/2 hour on the treadmill). Last week was the 1st time I managed to get 2 miles in on a treadmill.

Use your numbers but try to introduce a slight bump for a minute or two towards the end of your run and if you walk run repeat that.

BTW, I continue to run horribly outside. I'm a terrible pacer! LOL I'll look at the Garmin and see i'm hitting 10 min/mile and I'm not ready for that and therefore can't go as far*sigh* but at least on the TM I am improving and feeling better.

Best of luck on your TM and outdoor running!!!!

 

[postesf]

DianeL--great tips on the treadmilll.

I am really bad when I try to do it outside--I'll run for 1 minute, but then when I go back to walking, I have a terrible time keeping my pace. The treadmill definately helps me to keep my pace. When DH can go w/ me, I take advantage of it--he helps to push me, but when he can't, I do the treadmill.

I'm still trying to do walk 5/ run 1, but on Saturday I want to start to walk 4, run 2. I'm going to try to work up to that this week.

Good luck on your training!!! Keep us posted!

 

[DianeL]

Hi Stacie!

Good luck with the increase on your intervals!!!

 

[aldisneygrl]

Fun thread-

aldisneygrl- I didn't do the 5k, but I have done some with my DD. Could you maybe sign up for a local 5k for November or December with your DD? That way you could get her training without mentioning Disney. If you just sign up without her, you could call her your "coach." My DD loved ordering me around on our walks- she could be in charge of pacing, hills, etc. Or, if you really want Disney to be your first 5k, maybe tell her you are going to sign up for a 5k in say, February, and you need her help now...

postesf- of course you can do it! you've got lots of time, so just try to find the fine line between increasing your ability and pushing too hard and hurting yourself.

emilymad- I take off all but the key I need and put it in the one little pocket I have in my shorts. They make shoe pouches too that can hold stuff like that. In a longer race, I wear my waist belt that has room for keys. As far as rain goes, I know people run in the rain (Judy ran in sideways rain!), but I haven't had to yet. I don't know if I'm tough enough.


Jen in GA

That is a great idea! She LOVES being the Boss! Plus she would be able to tell me what to do! That would make her day!

I tried, for the first time today, to see how long it would take me to WALK 3.1 miles. I was shocked! I did it in 45:38. I could do the race today! I am also doing my first 5K on Saturday, so I am confident I CAN finish, now I am just hopeful that my time will be good.

Thanks for all the good input for my dd. I have even thought about paying her to do it. Well sometimes you just have to resort to bribery.

 

[lemur2400]

I am just getting into reading posts about the 5K race, and since I have done 2 and soon 3 WDW 5K's here's my info. I have lost 114# in the past 15months and I am a NEW woman. Last year I was on the weight loss track and felt so good about my new body that I bought a Tinkerbelle costume for Halloween and brought it to WDW for the race. I knew there would be lots of characters along the way and I was determined to get my picture taken with the Princesses. My DH also walked the course with me and we had our photos with Cindy, Snow White and Belle! I'm a "young" Grandma and this was one of my more fun days in my life. We are returning again this year, my DH and DD are also running the half marathon, and I can't wait. So dress up for occasion, bring your camera and have FUN.