My set up: Nike Running Shoes with a Marware Sportsuit Sensor Case for Nike + iPod. You have the option to use an iPhone (3GS or 4), iPod Nano or iPod Touch. The iPhone comes with the Nike + app loaded on it already. Simply to go to Settings and scroll all the way to bottom.
I have to tell you, I’m really excited with the numerous 5K’s scheduled in the coming months in our area. Yes, I know what you’re thinking, “5K, yea, right!” I too, was reluctant at first when one of my friends asked me to join her in the Shrimpfest 5K Run/Walk. My first 5K; but hey, I had wanted to begin exercising. With a week to prepare I knew my only option would be to walk and this I did. I was not near the front of the pack, nor the middle. But hey, I finished!
Three months and four 5K’s later, running has become one of my daily tasks. It helps to keep me focused and I enjoy spending that hour away from my computer. And as with most hobbies in life; I’m 100% invested. I feel lazy if I don’t workout. I’ve learned much about how to properly train and tips here and there.
1. Start off training slowly. Pace yourself and don’t push your body further than its capability. The last thing you want to do is become frustrated right away. It will make you not want to continue with your routine.
2. Head to Target and get a Nike+ iPod ($29.00). This small sensor connects to your iPod nano, iPod touch, iPhone 3GS, iPhone 4 or to your cardio machine. It records your pace, time, and distance as you work out and fits in Nike+ shoes. Or you may purchase a small pouch that straps onto your shoelaces. You can make a special playlist as you train or download (my favorite) Nike 10K Workout. It gives you the option of training for a 5 or 10K. The songs are specifically chosen by their beat; you can either listen to the songs with a trainer guiding your pace or listen to the album. For only $9.99 you have your own personal trainer and a fab songlist! I still remember the feeling the first time I beat my record time, I suddenly heard Lance Armstrong on my iPod. “Congratulations,” he said, “You’ve beat your time, good job!” I was ecstatic.
3. Next stop, Academy Sports + Outdoors. It’s very important to get running shoes, plus at Academy they have the shoes marked that are Nike+ shoes — there’s a built-in pocket specifically designed for your Nike+ iPod under the insole. Plus no worries that you’ll leave your Nike+ behind, simply leave it in your training shoes. Nice! If you don’t run in the right shoes your body will definitely feel it later and beat you up for it! You can even find your perfect sole mate on runnersworld.com, check it out before you head over to purchase your new running shoes.
4. Chose a routine and STICK TO IT! While at first it seems so difficult to make it even a mile, as time goes by your confidence builds — you look and feel better. Log onto the Runner’s World website and you will learn a wealth of information. If I am able; I jog 5 days a week. Two days I train with “easy runs.” This helps to get blood flowing to your muscles to rebuild damaged tissue; 70% of your weekly mileage should be “easy running.”
5. Add intervals, I like to mix it up. I will jog for a mile then the second and third mile sprint the straights and walk the curves at the high school track.
6. Don’t just drink water; make sure to drink Gatorade, Powerade or a sports drink with electrolytes. I suffered heat exhaustion during a 5K in August. If you begin to experience cramping, nausea or dizziness — STOP and walk it off! Don’t push yourself. I’ve read articles about experienced runners with 10+ marathons under their belt suffering from heat stroke, it is serious stuff!
7. Fuel your body. Eat plenty of antioxidants while training. Here’s some suggestions: black rice, Brazil nuts, egg yolks, lentils, molasses, peanut butter, apricots, concord grapes, purple plums, zucchini, tomatoes and honey.
8. Pick a 5K each month to participate in. This is a huge motivational tool! Invite several people to come along, form a group and schedule a 5K that everyone can attend. This really helps to drive each other, I ran in Moulton, Shiner and Angleton this summer. (I walked Seadrift.) Plus you learn a lot from each other, one of the girls in our group is training for a marathon in January — I’ve learned a wealth of knowledge from her.
9. The day of the race, don’t change anything! Don’t go get a new pair of shoes or outfit. Keep things exactly how you’ve been training, it will throw you off. Find a Race Checklist the week of the race and check it twice before you head out the door. I was so nervous before a race, I almost forgot my shoes!
10. Start out slow… the day of the race; don’t wipe yourself out in the first mile. Figure out your race pace and keep with it.
I hope you will hit the ground running with the above tips. With the dog days of summer behind us, there are no more excuses! See ya at the finish line, till next time.
Recover Right Recipe!
After a strenuous workout your body needs to recover. I always get super hungry, here’s a delicious and easy snack to recover right. Accompany it with your favorite Powerade sports drink and you’re good to go!
1. Get your favorite wrap, I enjoy spinach wraps. If you want brownie points use whole wheat wraps.
2. Spread cream cheese on the wrap.
3. Then fill it with smoked salmon plus fresh veggies like baby spinach, arugula or red bell peppers.
4. Salt and pepper to taste.
The skinny.
Smoked salmon is oh-so-good for you, not to mention tasty! It’s rich in omega-3s—heart-healthy fats that may help improve the ratio of lean body mass to fat mass. Red, yellow, green, colored, sweet peppers add a painter’s palette of colors to meals—along with a healthy dose of vitamins A and C.
Smoked salmon meets cream cheese? You didn’t have to tell me twice. You may substitute the salmon with trout.
Upcoming 5Ks
Sweat Equity Challenge
Riverside Park, Victoria
Saturday, October 1, 2011 @ 7:00 am
POC Style 5K Run/Walk
King Fisher Beach Pavilion, Port O’Connor
Saturday, October 8, 2011 @ 8:45 am
Run Your Tail Off
Lake Texana State Park
Saturday, October 15, 2011 @ 8:00 am
Monster Dash
Calhoun County Air Airport/
Calhoun Air Center, Port Lavaca
Saturday, October 29, 2011 @ 8:00 am
Living in the Light 5K/10K
Riverside Park, Victoria
Saturday, November 6, 2010 @ 7:30 am
