2013/03/21

Running Schedule

fruit salad running

I got a car for my 21st birthday and I realised that instead of grabbing my bike I chose for my new car. Since it is pretty cold in the Netherlands the past few weeks I was pretty certain I was not going to use my bike till spring. You need to now that I used by bike not only to go to the train station but also to go to my horses every day, go drink something with friends, go out in the weekends, shopping, everything!

The past few months I have been eating pretty healthy but that, with horseriding 6 or 7 times a week was in my opinion not enough. And if I start something I want to do it good so I decided to train for a 10 km run. I ran before at a club with my father but that is already 3 years ago.

I started running one month ago at February 18. I was surprised I could run 3.88 km the first time and now I am even more surprised that after one month of training I almost achieved my goal of running 10 km. To reward myself I am going to buy new running shoes, already saw a lot of pretty ones but I want to go to a specialised shop.

I use an app on my Iphone called Runkeeper for my trainings. See here

My schedule
(I chose the running for fat loss schedule)

I always do the same thing: 5 min walking – 5/8/10 min running –
3 min stretching and exercises – running – 5 min walking

  1. 3.88 km – Monday – 35 min – 6.65 km/h – 263 cal. – 25 m climb – Soest
  2. 4.13 km – Wednesday – 52 min – 4.77 km/h -  276 cal. – 26 m climb – Soest
  3. 4.34 km – Saturday – 34 min – 7.73 km/h – 275 cal. – 27 m climb – Soest
  4. 5.36 km – Monday – 40 min – 7.91 km/h – 342 cal. – 25 m climb – Soest
  5. 5.30 km – Wednesday – 40 min – 7.85 km/h – 331 cal. – 35 m climb – Soesterduinen
  6. 5.81 km – Saturday – 49 min – 7.10 km/h – 376 cal. – 118 m climb – Portugal
  7. 6.58 km – Monday – 56 min – 6.95 km/h – 431 cal. – 155 m climb – Portugal
  8. 5.12 km – Wednesday – 39 min – 7.72 km/h – 325 cal. – 36 m climb – Portugal
  9. 7.74 km – Friday – 1.04 h. – 7.17 km/h – 505 cal. – 173m climb – Portugal (run wrong had to turn and walked back)
  10. 6.35 km – Saturday – 47 min – 8.03 km/h – 429 cal. – 118m climb – Portugal
  11. 7.88 km – Monday – 57 min – 8.29 km/h – 506 cal. – 40m climb – Soest
  12. 7.22 km – Wednesday – 1.08 h. – 6.38 km/h – 416 cal. – 51m climb – Soest (my calf muscles started hurting..)
  13. 9.61 km – Friday – 1 h. – 9.60 km/h (?) – 535 cal. (?) – 38m climb – Soest (something went wrong with runkeeper, it was paused the last 2 km)
  14. 9.82 km – Monday – 1.13 h. – 8 km/h – 630 cal. – 44m climb – Soest
  15. 10.57 km – Wednesday – 1.16 h – 8.33 km/h – 673 cal. – 76m climb – Soest / Baarn

Stretching and Exercises:

  1. Heel slides (Dutch: hakken, billen)
  2. Quick feed drill (Dutch: knie heffen)
  3. Running sideward, crossing legs
  4. Stretching :


    image
    1

    image
    2

    image
    3

    image
    4

I can’t run in the morning with an empty stomach so I had to search for something that doesn’t make me feel sick while running. Normally I drink one glass of fresh orange juice every morning and bread. When I am going to run in the morning I eat fruit instead of bread. When I am done running I eat a cracker or bread most of the time.

Yesterday Before running: Apple, Kiwi and Grapes – Orange Juice (Picture on top)

My RunKeeper account

Want to know more? Or you don’t think this is interesting please comment below!

Geen opmerkingen:

Een reactie plaatsen

Thanks for your comment!