Crutch to 5K

There are so many wonderful “couch-to-5k” plans out there for beginning runners needing a good place to start. What about those of us that get injured and have to start over?

 

I scoured the internet, and came up empty handed. I made up my own plan based on the fact that I know I can already comfortably run 2.0 miles at a time.

 

I now present to you the CRUTCH-to-5k plan.

 

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This plan is VERY simple. I really do not want to get injured again, so I am easing back into running very slooooowly. Speed work can come later, I just want to get back into the routine more than anything!

 

I plan to still do the same amount of cross training, but add in running. I haven’t really been consistently blogging my workouts, but for the past couple of months I have been biking 3 or 4 times a week, and strength training at least twice a week.

 

I am going to follow the 10% increase rule very strictly. Basically if I run x miles one week, I’m only going to run 10% more the next week. I figured out that its going to take me almost the entire summer to get back to my normal base of around 25 miles per week. I hope that being patient pays off!

 

This morning I met with Katy to run 2.5 miles around the lake.

 

 

Before I left, I fueled up with a banana and almond butter. My stomach is always growling from the second I wake up!

 

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I packed a Chobani yogurt with Kashi heart to heart and granola for my second half of breakfast to eat at work.

 

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Happy Running!

 

❤ MegaNerd

Tempo Thursday

Good Morning!

This morning I woke up not all that excited about running, but I decided to go anyway. I was a little hungry because of the early/light dinner I ate last night and was tempted to just eat some breakfast and skip the run. Honestly, I was worried that I wouldn’t live up to my plan. I’m glad that I ran because I rocked today’s workout. 🙂

I had a 5 mile run planned for this morning. 1 mile warmup, 3 miles @ tempo pace, 1 mile cool down.

Run Stats: 5 Miles, Average Heart Rate: 156, Max:179 aaah!

1 Mile Warm-up: 11:20

3 Miles @ 8:49 Pace (6.8 mph on T-mill): 26:54

1 Mile Cool-Down: 12:05

Woo-hoo!

Before my run, I munched on a Honey Graham Z-Bar and jotted down my workout on a post-it. I do this so I won’t forget what I’m doing once I get to the gym and so I stare at while I run… no excuses!

IMG_2631 When I got back from the workout I felt so good! I love it.

For Brekkie I ate one serving of Quaker Crack (as Lindsey refers to it) with 1/2 cup skim milk.

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It’s a pretty healthy cereal with plenty of protein and fiber to keep my tummy from growling again before 11. (Notice the BOGO Free sticker!)IMG_2635 On the side, I had 5 Organic Strawberries, and a Kiwi (I hate the skin!)IMG_2640 In my Starbucks mug, from my favorite city ever, San Diego!!

IMG_2639 Do you feel like having a training plan or a race to train for helps you get through tougher workouts? Or, does it make you feel guilty if you miss a workout?  

❤ Meganerd

Egg White Omlette

I finally posted my 10k plan. You can now click on the widget on the side of the page to follow my training plan!


This morning I made an Egg white spinach and tomato omlette. I needed some protein since I’ll be walking around all morning. I’m going to Disney!

I have a season pass to Disney and my friend Taylor and I are going this morning.

My omlette contatined:

  • 1 whole egg, and 2 egg whites
  • 1/4 cup chopped spinach
  • 1/4 cup chopped tomato
  • salt and pepper
  • parsley flakes on top

I usually like to eat one whole egg along with the egg whites. The egg whites have no fat or cholesterol which makes them lower calories and ‘better for you’ but the yolks have vitamins and other stuff that is healthy in moderation. I need to look that one up to find out all the details.

Look how yummy!


Have a great Sunday all you crazy marathoners and forty mile+ bike riders!! I feel like I should be doing 3 hours of cardio right along with you but I’m not. 🙂 More power to you!

❤ Meganerd

10K Training Plan

I finally wrote my 10k plan! It took a while because I was looking at different ones, mostly online from runnersworld.com.

I have a book that I got a while ago called Run Less, Run Faster which has several training plans from beginner 5k to how to qualify for Boston. I ended up using the 10k plan from their book for a few reasons:

  • It only requires you to run 3x’s a week to avoid injury
  • Encourages cross-training instead of extra junk miles
  • Variety of workouts to keep me from getting bored


The original plan is 12 weeks but I only have 9 weeks until the race, so I edited it to fit my schedule and needs. I also added a Monday easy run to get in a few extra miles.

*the plan is subject to change because I’m not sure what my schedule will be like from now until then… but I will update it if I do*

Week of:

Mon

Tuesday

Wed

Thurs

Fri

Sat

Sun

1-Jun

3 MILES: 3 mi easy

6 MILES: 1 mi easy, 5 x 800 (400 RI), 1 mi easy

XT

5 MILES: 1 mi easy, 3 mi @ ST, 1 mi easy

XT OR REST

6 MILES: 6 miles @ LT

REST!!

8-Jun

2 MILES: 2 mi easy

5 MILES: 1 mi easy, 2 x 1600 and 1 x 800 (400 RI), 1 mi easy

XT

7 MILES: 1 mi easy, 2 mi @ ST, 1 mi easy, 2 mi @ ST, 1 mi easy

XT OR REST

8 MILES: 8 miles @ LT

REST!!

15-Jun

3 MILES: 3 mi easy

6 MILES: 1 mi easy, 200 (200 RI), 400 (400 RI), 600 (400 RI), 800 (400 RI), 800 (400 RI), 600 (400 RI), 400 (400 RI), 200, 1 mi easy

XT

6 MILES: 1 mi easy, 4 mi @ MT, 1 mi easy

XT OR REST

6 MILES: 6 miles @ LT

REST!!

22-Jun

3 MILES: 3 mi easy

5 MILES: 1 mi easy, 4 x 1000 (400 RI), 1 mi easy

XT

5 MILES: 1 mi easy, 3 mi @ ST, 1 mi easy

XT OR REST

7 MILES: 7 miles @ LT

REST!!

29-Jun

2 MILES: 2 mi easy

6 MILES: 1 mi easy, 6 x 800 (1:30), 1 mi easy

XT

7 MILES: 1 mi easy, 2 mi @ ST, 1 mi easy, 2 mi @ ST, 1 mi easy

XT OR REST

8 MILES: 8 miles @ LT

REST!!

6-Jul

2 MILES: 2 mi easy

6 MILES: 1 mi easy, 4 x 1200 (400 RI), 1 mi easy

XT

5 MILES: 1 mi easy, 3 mi @ ST, 1 mi easy

XT OR REST

9 MILES: 9 mi @ LT

REST!!

13-Jul

2.5 MILES: 2.5 mi easy

6.5 MILES: 1 mi easy, 5 x 1000 (400 RI), 1 mi easy

XT

7 MILES: 1 mi easy, 5 mi @ MidTempo, 1 mi easy

XT OR REST

8 MILES: 8 miles @ LT

REST!!

20-Jul

3 MILES: 3 mi easy

5 MILES: 1 mi easy, 3 x 1600 (1:00 RI), 1 mi easy

XT

5 MILES: 1 mi easy, 3 mi @ ST, 1 mi easy

XT OR REST

7 MILES: 7 miles @ LT

REST!!

27-Jul

XT or Easy Run

4 MILES: 1 mi easy, 6 x 400 (1:00 RI), 1 mi easy

REST!!

4 MILES easy

REST!!

Moss Park 10k Race

REST!!

Key:

Tuesday runs are track repeats that are intended to improve speed and run at slightly faster than 5k pace.

Thursday runs are Tempo runs which are comfortably hard and improve endurance by raising lactate threshold.

Weekend Long Runs Improve endurance by raising aerobic metabolism.

XT=Cross Training: doing any other exercise than running. Preferably something non-weight-bearing such as biking. I would also like to do strength training, elliptical machine, or yoga!

You can follow my training by clicking on this link:

❤ Meganerd