Make a fun and friendly 5K part of your Thanksgiving tradition
Watertown, MA - Watertown TAB & Press
WATERTOWN — Before guests, before football, and before the feast, run or trot your way to making a difference. Choosing a local Turkey Trot run is a great way to spend time with friends and family and kick-start a healthier and happier you. Follow this 5-week plan to get you to the finish line. What better way to start off your day that will later be filled with cranberry sauce, turkey, and pumpkin pie! You will have earned it.
The training plan WEEK 1 Monday: Run; Walk 2 min. Run 3 min. Follow this sequence for 20 min. Tuesday: Run 15 min. on a flat to gently rolling course. Wednesday: Rest Thursday: Run 10 min. warm up.4 x 30 sec. strides. Rest 60 sec. Count the number of steps taken by 1 foot. 5 min. cool down. Friday: Cross train Saturday: Run 20 min. Sunday: Rest
Monday: Run; walk 1 min. Run 5 min. Follow this sequence for 25 min.
Tuesday: Run15 min. on a flat to gently rolling course.
Thursday: Run 10 min. warm up.6 x 20 sec. strides. Rest 90 sec. Focus on technique – cadence, paw back, foot lift, etc.5 min. cool down.
Friday: Cross train Saturday: Run 20 min. Sunday: Rest
Monday: Run; Walk 3 min. Run 10 min. Follow this sequence for 30 min.
Tuesday: Run 15 min. on a rolling course.
Thursday: Run 15 min. warm up.6 x 20 sec. on a moderate grade hill. Walk back to start. Use your arms to drive your legs powerfully.5 min. cool down.
Friday: Cross train Saturday: Run 25 min. Sunday: Rest
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Make a fun and friendly 5K part of your Thanksgiving tradition - Watertown, MA - Watertown TAB & Press 10/28/10 11:48 PM
Monday: Run 2 x 15 min. at an easy pace with high turnover. Don’t over stride. Walk 3 min. between sets. Tuesday: Run 15 min. on a rolling course. Wednesday: Rest Thursday: Run 20 min. EZ3 x 60-yard strides after your run. Full recovery after each.
Saturday: Run30 min. Sunday: Rest
Monday: Run 15 min. Start EZ & gradually increase the pace throughout the run finishing hard like you’re racing somebody to the finish line
Tuesday: Rest Wednesday: Run; Personal race day routine. 10-15 min. run with strides. 5K Thursday: RACE
Ask any successful athlete for tips on enhancing performance and he/she will undoubtedly mention healthy eating and adequate hydration. All exercise enthusiasts recognize that a healthy intake of good calories is analogous to fuel for a car. Without the right type- and amount- of food and beverages, your body will not respond to the demands of your athletic endeavor. While running a 5K road race is not considered a very lengthy event as far as miles go, preparing your body for the event will ensure that your energy demands are met both during the preparatory phase (the weeks leading up to the 5K) and most importantly, the day of the race.
Since the majority of races are typically held during morning hours, the nutritional focus of this article will lean towards breakfast- related macronutrient options. Ironically, breakfast is arguably the most important meal of the day (outside of a post-workout meal/snack) due to the glycogen stores in your liver being significantly depleted. Breakfast enhances both your mental and physical energy, regulates your metabolism, and helps you to maintain a proper body weight.
So what exactly should one eat for breakfast as they train for their annual Turkey Trot? A healthy breakfast is one that provides sufficient calories in the form of complex carbohydrates, lean protein, and good fats. A sound balance of the aforementioned macronutrients will yield the energy you seek that will allow you to sustain energy during your preparatory runs. In addition, adequate hydration in the form of water (sugary sports drinks are unnecessary for this type of event due to the short duration of the race) is crucial to transport nutrients throughout your body and regulate body temperature. Now let’s a take a look at three sample breakfast options that we advise for our training clients:
· Greek Yogurt topped with raspberries, blueberries, and granola – Now accessible in most major supermarkets, Greek Yogurt is a protein powerhouse. Choosing the “plain” variety and mixing in your own fresh berries (organic, if possible) will ensure a proper blend of protein, carbohydrates, and fat.
· Veggie Omelet – Eggs have been referred to by nutritionist Jonny Bowden as “nature’s most perfect food.” They truly are one of the best- and least expensive- sources of protein on the planet! I suggest an omelet as a way to sneak in some veggies (mushrooms, red peppers, broccoli, onions, spinach and kale) as most of us don’t ingest nearly as many servings as we should.
· Oatmeal – Considered by some dieticians as a “Super Food,” oatmeal (the right kinds) is a fantastic source of fiber. Look at the label and select those brands highest in “soluble” fiber. This is the type of fiber known for lowering your LDL (“lousy”) cholesterol. For a delicious and nutritious fat source, top your oatmeal with walnuts. They’re wonderful for lowering triglycerides (fats in the blood) and boosting your mood.
Other 5K Nutrition Notes
Digestion- During the weeks as you prepare for your 5K event, try and understand your body’s “digestive patterns.” Specifically, see what timeframe your body needs to allow your food to digest properly to avoid cramping, dehydration, and other potential gastrointestinal issues. Typically 60-120 minutes is an appropriate timeframe to allow after breakfast before you begin your training runs.
· Stick to the Program – Stay with what works nutritionally. Don’t attempt some new concoction the morning of the race and then find out it exceeded what your digestive system could tolerate. Leave that black bean burrito for another day!
· Hydration – As mentioned earlier, commercial sports drinks typically aren’t necessary for events like a 5K. Reserve those beverages for more vigorous events lasting over an hour in duration. Sufficient water throughout your training will surely do the trick.
All in all, following a training program like the one we’ve suggested and implementing a nutrition plan like the one we’ve outlined will ensure your body is more than ready to hit the pavement running. Make this year’s race your fastest time yet and please make sure to email us to let us know how your training is going and how you did in your race. Most importantly, have fun, stay healthy, and do your best to enjoy every training session!
Paul J. Connolly is the founder/owner of PC Conditioning, LLC, a Watertown-based personal training and nutrition consulting
Friday: Cross train
Paul J. Connolly is the founder/owner of PC Conditioning, LLC, a Watertown-based personal training and nutrition consulting service. A lifelong Watertown resident, he is a Certified Personal Trainer through the National Strength and Conditioning Association. His updated blog is located at the following: http://pcconditioning.blogspot.com. Paul can be reached firstname.lastname@example.org.
Vic Brown is an Assistant Coach for Boston Performance Coaching, a triathlon and endurance athlete coaching service located in Kenmore Square. He is a Certified Strength and Conditioning Specialist by the National Strength and ConditioningAssociation and holds his Level 1 certification from USA Triathlon. Vic can be reached at email@example.com.