Tag Archives: RIAND 5K

I Can Haz Running Skillz? What?

Standard

WASSUP?!

~ I would like to interrupt my productivity grind with a small dose of procrastination. ~

Mostly, I want to toot my own horn for a hot minute: I ran my first 5k today! Not only was it my first one, but I had an ambitious goal of completing the 3.1 miles in 30 minutes or under, and guess what, I did it. I slayed that mother trucker in 29:44 … take that asthma!

For those interested in the stats – so, me – I came in 39 out of 129 (top 1/3rd of the pack, 30th percentile), placing 5th in my gender/age division (female, 19-29) and was the 15th female to finish. I averaged a pace of 9:34/mile. Mmm-hmm. That whole endorphin rush thing is no joke, folks. I felt (and still feel) pretty damn inflated about it all. The fact that I’m not a runner – especially a distance runner – just adds a bunch of cherries on top. Basically what I’m saying here is if I can do it, so can you. I happen to be a master workout planner so if anyone needs any help mapping out a goal and ways to get there in the realm of fitness, I’m yo’ girl.

You know I’m going to start being a mild 5k fiend now, so here’s a list of upcoming ones in my area”ish” that I have the full intention of doing {as of right now}:

There’s another one I’m running with my Raw Bob’s Team (the peeps I ran with today) sometime in September in Newport, but those are all I have for details right meow. Also, there are TONS more races even throughout teeny tiny Rhode Island, so if none of the above mentioned ones tickle your fancy, check out some more here.

Okay – I have to force myself to get back to work now (yay research), enjoy the rest of your weekend you beautiful souls!

What Time Is It? Workout Time!

Standard

Gorgeous Peeps –

Happy First Day of Spring!!! Time to start thinking pleasant, Spring thoughts and going outside to breath fresh air. With the Equinox arrival, I figured what’s better than a post about exercising? Answer: nothing.

I’ve been training for my annual Boston Boulder Brawl, along with now two 5K’s (RIAND and another I can’t find the link to…), and I have to say: I’ve been crushing it. On average, I make it to the gym to do weight lifting/strength training with a warm-up run on the treadmill two times a week, the climbing gym to do assorted training exercises and climb two times a week, hot yoga once a week, and the past two weeks I’ve even made it to my high school outdoor track to run some miles. Basically, I feel like superwoman. It is awesome.

If anyone wants any specifics on my training regime, please feel free to ask and I would be more than happy to share avec vous. I’m a bit cuckoo when it comes to working out, so I have all my exercises (including weight amount, reps, sets), run logs and climbing recaps on an excel spreadsheet, along with a word document.

To be honest, before today, I hadn’t done too much research on the subject of just how frequently you should work out – mostly I do what feels right for my body and makes sense in my mind – but since I wanted to share information with people who are probably at various stages of fitness, I did research just for you fine folks. Here’s what I came up with:

First of all, there is no magic number of days you should work out. Ideally, aim for 5 – 3 should be strength training, 2 should be cardio, and 2 should be active rest. However, if you don’t workout at all at the moment, you can see results in as little as 1 day a week… BUT that should not mean you stop there. Push yourself! You should also think about the goals you want to achieve.

Strength Training: Ladies, don’t be deterred by this. A lot of people think strength training means getting bulky, but that is definitely not the case (unless of course that’s what you’re going for, and you’re into Olympic Power Lifting, etc). In fact, the more muscle you have, the higher your metabolic rate is. With a higher metabolic rate, your body burns calories faster, and it even burns them when you’re not working out (SCORE). Strength training also strengthens bones and joints, so really, it’s an overall win.

As I mentioned above, aim for 3 strength training days a week. Each session should be approximately 45-60 minutes, and I would highly recommend you complete a few minutes of cardio beforehand to get your muscles warm and blood pumping, plus stretching and foam rolling (this can be done afterwards).

For A-plus strength training, you need to focus on all the different parts of your body; this means upper and lower body, along with pushing and pulling exercises. If anyone needs recommendations for these, please ask me. I’ve got an arsenal. It’s most effective if you focus on different body areas during different sessions (except for core… do that every time), and slowly increase the weight as you feel more comfortable. Also, you may think the machines are the only way to go, but I highly encourage you to try free weights (kettlebells, dumbbells, TRX suspension), along with moves such as squats that use no equipment at all.