BryDubbya's Training Log - First 5k and Beyond

[BryDubbya]

Hello everyone.

Today I'm starting a training log.

I plan on running my first 5k on April 27th. My main goal is to not come in last and actually complete it. I am following this training program: http://www.mayoclinic.com/health/5k-run/SM00061.

I also want to weight around 200-210lbs. As of 3-1-2013 I weighed 288, so I've got my work cut out for me!

Also I am going to do dumbell lifting 4 days a week.

So here goes...

Monday, March 11th, 2013

30 minutes run/walk 15seconds running/45seconds walking
Covered 2.2 Miles or 3.54km in the 30 minute period.

Dumbell Bench Press 20lb Dumbells 5 sets of 10 reps
Dumbell Chest Flys 15lb Dumbells 5 sets of 10 reps
Lying Tricep Extensions 15lb Dumbells 5 sets of 10 reps
Dumbell Kick Backs 8 lb Dumbell 5 sets of 10 reps each arm

Situps 5 sets of 10 reps

[hakko]

Great to see another runner here! We're getting plenty I hope you'll enjoy your training and your race, so that you keep running on the 28th as well. (Or maybe on the 30th, it's pretty normal taking a few days off after a race.)

[BryDubbya]

[quote="hakko"]Great to see another runner here! We're getting plenty I hope you'll enjoy your training and your race, so that you keep running on the 28th as well. (Or maybe on the 30th, it's pretty normal taking a few days off after a race.)

[kallefs]

I started running with a similar program as yours. Be warned, in a couple of years you will start to look for marathons

[DC Runner]

Good luck with your training! Looks like you dove right in. Having a race on the calendar is the best way to stay motivated.

[BryDubbya]

Tuesday, March 12th, 2013

Last night my right knee was a bit sore. It will still sore this morning when I woke up, but after moving around a bit it loosened up and felt almost normal.

So here is today's workout.

Walked 30 minutes. (Unsure of distance)

Dumbell Rows 20lb Dumbells 5 sets of 10 reps
Bicep Curls 20lb Dumbells 5 sets of 10 reps
Hammer Curls 20lb Dumbells 5 sets of 10 reps

Plank Hold 30 seconds
Side Plank Hold 30 seconds each side
Superman Hold 30 seconds
All core work done 2x

Knee is feeling pretty good as of now, so I'm looking forward to tomorrow run training!

I picked up some vegan rice protein earlier today, and I rearranged my diet a bit. I removed some fat and added some protein. Now I get about 110 grams a day. I made the mistake of buying it at a local health food store paid $22.00 for 1lb 6.9oz. Looked online later and can get 3lbs of the same brand for $27.00... Oh well. Now I know.

I'm thinking about switching my dumbell workouts for a simple body weight workout... We will see.

[Ruff]

hello there! I started with a run walk program a year and a week ago. Now I hope to run a 17km trail run in a few weeks! Week 1 and 2 of the walk/run programme were fine, but week 3 nearly killed me! I stayed on week 3 for 3 weeks, before moving to week 4.

I am 50 years old and have lost over 30kg since starting running, but my knees also hurt at the beginning. Take it slow at first. Take rest days and just walk if you need them.

I can't believe i am the one giving advice here....I was the fat old lady unable to run for a bus not so long ago!

And i do have to say, that is one cute baby you have there!

Katie

[BryDubbya]

[quote="Ruff"]hello there! I started with a run walk program a year and a week ago. Now I hope to run a 17km trail run in a few weeks! Week 1 and 2 of the walk/run programme were fine, but week 3 nearly killed me! I stayed on week 3 for 3 weeks, before moving to week 4.

I am 50 years old and have lost over 30kg since starting running, but my knees also hurt at the beginning. Take it slow at first. Take rest days and just walk if you need them.

I can't believe i am the one giving advice here....I was the fat old lady unable to run for a bus not so long ago!

And i do have to say, that is one cute baby you have there!

Katie

[BryDubbya]

Knee felt all normal this morning.

Wednesday, March 13th, 2013
30 minutes run/walk 15seconds running/45seconds walking
Covered about 2 telephone pole lengths more than on Monday in the same time. A little progress there....
After running I did leg stretching
Hamstring Stretch
Quad Stretch
Calf Stretch
Held for 30 seconds each
Repeated 3x



May do some core work this evening.

[BryDubbya]

Thursday, March 14th, 2013

30 Minute walk...

BW Squats 5x10
Stiff Leg Deadlifts 40lbs 5x10
Step Ups 40lbs 3x10 each leg
BW Calf Raises 2x40

[hakko]

Don't forget to add days of rest to your planning too! It helps your body recover and makes you look forward to training. (or at least it does for me. I always fail X push-ups per day contests as it gets boring after a while, while running a couple of times every week is just sheer fun)

[BryDubbya]

[quote="hakko"]Don't forget to add days of rest to your planning too! It helps your body recover and makes you look forward to training. (or at least it does for me. I always fail X push-ups per day contests as it gets boring after a while, while running a couple of times every week is just sheer fun)

[BryDubbya]

Friday, March 15, 2013
Rested.. Just kicked back and relaxed. I did split a little bit of wood to keep the house warm for the baby though, besides that NOTHING!

Saturday, March 16th, 2013
Walk/Run - 3 Miles - Run 15 seconds Walk 45 seconds - Total time 42:26
Stretched the legs good after the run.
Hamstrings and calfs a little tight and sore probably from Thursdays leg workout. They seemed to loosen up about a half mile in to the run.
As of now my legs are getting tired before my lungs, but since im dropping weight and my legs are getting strong i guess they will meet in the middle somewhere and it will be a lot easier running on my runs when my weight goes down.

Shoulders
High Pulls 20lb dumbells 5x10
Dumbells Presses 20lb dumbells 5x10
Bent Lateral Rasies 8lb dumbells 5x10
Front Raises 8lb dumbells 5x10
Lateral Raises 8lb dumbells 5x10

Next week I will be doing 4 days of body weight workouts instead of dumbell workouts. I decided to switch up my workouts every week so I do not get bored!

[BryDubbya]

WOW, my calfs are sore and tight this morning!

I do have a lot of energy this morning. I feel great, like going out for a run, but it isn't on my schedule and I know I need to let my legs heal a bit. I may go for a walk to loosen up my calfs and hamstrings.

[BryDubbya]

Weighed myself today ...
3-17-2013 --- 284lbs or 128.8kg

Here is my weight loss so far

2-14-2013 --- 307lbs or 139.2kg
2-21-2013 --- 297lbs or 134.7kg
2-28-2013 --- 290lbs or 131.5kg
3-1-2013 --- 288lbs or 130.6kg
3-17-2013 --- 284lbs or 128.8kg

23lbs or 10.4kg lost so far!