F2 10K week 5 day 1

At the halfway point of my Journey to a 10K or 50 min straight. The weather is heating up so I took it pretty easy to ensure I did not overheat.

Week 5 consists of six, seven minute runs with a one minute recovery between each. And as always a 5 min warmup and a 3 min cool down at the end. DDon't be tempted to miss the warm up and dive right in. They are important in maintaining fitness and easing your body into the workout. And remember to stretch before and after each run.

Now that it is warming up I think I might start swimming. My Birthday was yesterday and my wife bought me a Road Bike. So soon i will be adding maps of my rides.

Remember keep active and enjoy.

F210K Week 3 Day 2

I said I would keep this Blog going. If aanyone is reading this please leave a reply as such. I am also happy to answer any questions (not that I am much of an expert). I like the podcast from www.djsteveboy.com/fw210k.html as it also includes tips from Jenny Hadfield: http://www.jennyhadfield.com/

Go to that website and just have a read of the stuff she has done. She has run the Antarctic Marathon. Geez how do you train for that?

Anyway Jenny imparts some her vast knowledge at the end of each week on the podcasts and the program were designed by her. In other words you know they are going to work.

Well tonights run was all about finishing. I just paced myself and kept it fairly relaxed. My speed day was day 2 and I added a hill as well. This leg tonight was pretty flat. The body has pulled up well and now it is rest up for week 4 starting tuesday. It is incredible to look back and see how much I have achieved since January when I first picked up the Couch to 5 K from Robert Ullrey. The other thing I cannot believe is just how much I am enjoying myself. People tend to give it up if they are not. And that is why these interval training programs are good it is all about building fitness graduall and enjoying it along the way.

Since I started mapping I have run over 270k. That is unbelievable! Map my run is an excellent website as you can monitor your progress and observe how you are improving. I recommend any one to use it.

F210K Week 3 day 2

Ok here we go with this blogging stuff. I really pushed my Run today. I was pushing under 6min per kilometre which is pretty good going when you consider the walking Intervals of 1 minute and a half between each Run. The body felt good So I pushed it pretty hard.

Pretty hot in Rocky Today, so a tip is to keep an eye out for swarms of Flying ants, and if you spot them in time then close your mouth. Maybe that is why my length was so good I was able to add some protein intake during my run.

Remeber to stretch and work on those core muscles. I plan to begin adding Riding and swimming routines to my Running now that it is beginning to warm up.

Cheers and Good Running

Running man

Well OK my ife says I should get into this Blogger thing. I will Post my running progress on here. I am pretty sure that not many people read this, so can't really see the point when I have a Facebook page going as well.

Just to let others know I have made a commitment to run a Marathon within 12 Months. I have until August 2009 to achieve this goal. As of February 2009 I had not run for over 12- 15 years, sure I had a go, realised how bad I was and gave up. Then my Wife introduced me to the C25K program from Robert Ullrey : www.ullreys.com/robert/Podcasts/

I started the program January this year and within 12 weeks I was running 5 K straight. I have now moved onto the F210K found at http://www.djsteveboy.com/fw210k.html

I am in week 3 as you can gauge from my link below.

So please follow along and give any feedback, that is if anyone actually reads this.

Good running.

MapMyRun.com | View F210K Week3 Day 1 in Park Avenue, Australia

MapMyRun.com | View F210K Week3 Day 1 in Park Avenue, Australia

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