Wednesday, March 2, 2011

Plano Pacers Bead Bash 5K

So it’s been a while since I have truly tried to run a 5K.  Last Saturday our local running club had a 5K and a 15K race.  I decided to go run the 5K and see if follow Mark Sisson’s Primal Blueprint Fitness ideas were helping me out any.  I know the low heart rate training really helped with my longer runs, like half-marathons and 15Ks, but what about a 5K.

My result was 23:17 (7:31/mile)!  I cannot remember the last time I was able to run that fast for that long!   I don’t even think I could have done this in high school!

So how did I do it?  I did not really change my training at all since my last half-marathon.  I don’t follow a mileage program or  record my training results anymore.
I just keep doing the follow:
  • 3 – 5 hours a week of slow aerobic movement.  Jogging and walking while keeping my HR in between 55 – 75% 0f my max. I don’t worry about pace or distance, just time on my feet.  The only metric I am really concern my with is the 3 – 5 hours a week.  Although sometimes I only get in 2 hours.  That’s okay with me because sometimes I can get in 4 and 5 hours a week.  No worries, all is good!
  • I sprint once a week, on Monday.  These sprints always very depending on how I feel.
    • Sometimes I’ll do 4 – 6 400 meter sprints
    • Sometimes I’ll do 6 –8 200 meters
    • Sometimes it’s just a few 100 meters
    • Sometimes I’ll do Tabata sprints, inside, on the treadmill, when it’s nasty outside.
    • A couple of times I did Tabata sprints with Burpees instead of running.  These are really tough.  I try not to do them so often as  they are really tough.
  • I do the Primal 5 Essential Exercises (Pull-up, Push-up, Plank, Squat, Shoulder-press) twice a week.  I’ll throw  a WOW in every so often when I feel bored, or just need a change.
  • If I am feeling really sore, or tired, I just skip a workout and rest.  For the past two weeks I had to miss most of my running days due to work and family activities.    It did not matter very much at all.
I am going to keep on the Primal Blueprint Fitness path since I am seeing some really great results!

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