Getting Fit: Training For a 10K Race -- Week 2

Last night was my second round of interval training... slowly making progress and increasing the amount of time I do the intervals.

5 minutes warm-up run at 7mph
12 minutes of 30sec/8.5 mph and 30sec/6.0mph
12 minutes of 30 sec/8.5mph and 60 sec/6.0mph
10 minutes run at 6.4mph
5 minutes cool-down walk at 3.8mph


Doing the intervals weekly is the only main change to my overall exercising program. The other days I still do jogging or elliptical, as well as weight training.

Getting Fit: Training For a 10K Race

I've decided to register for a 10K race. In the past I've ran in four 5K races, but never 10K. Since I'm in okay-shape, I'll be able to finish the race without walking, but I'm certainly not going to be able to finish with a competitive time. My plan is (to do what I did with the 5k races) to get the best time I can in this race, and then try to beat that by a goal amount the next time. Last night I started doing a little interval training on the treadmill to help me prep for the race. My workout was:

5 minutes warm-up run at 7mph
10 minutes of 30sec/8.5 mph and 30sec/6.0mph
10 minutes of 30 sec/8.5mph and 60 sec/6.0mph
10 minutes run at 6.5mph
5 minutes cool-down walk at 3.8mph

Next time I'll try to extend these interval runs to more time. This 10K is going to be at the end of July (in about 7 weeks), so that should be enough time to make some good improvements on these intervals.

How to Eat for Strength, from Men's Health magazine

Men's Health magazine published an article about eating in order to increase muscle. While this article came from a magazine aimed at men, strength and muscle maintenance is just as important for women. The article suggests:

"2 to 4 grams of carbs for every pound of body weight each day."

Carbohydrates provide most of the energy used when lifting weights or doing other strength training exercises. Getting enough carbs throughout the day will give your body the energy it needs to have a successful workout. The article suggests that if you stay towards the "2 carb" end of the spectrum if you're trying to tone and maintain muscle, and closer to 4 carbs per day if you're training to gain muscle volume.

"0.8 Grams of Protein for Every Pound of Body Weight Every Day"

Protein is needed to repair muscles after breaking them down during your workout.

"Allow the Rest of Your Calories to Come From Fat"

Make sure to stick to the mono- and poly-unsaturated fats, which are found in nuts, fish, olive and vegetable oils (see "Eat Healthy Fats to Lose Weight", Feb 9 2008).

"Favor Water Over Sports Drinks"

Weight lifting doesn't cause the body to lose as many electrolytes as cardio does. If you're only lifting, stick to water.

"Begin Your Workout Nourished But With an Empty Stomach"

The article suggests eating 2 - 3 hours before working out. This meal should consist largely of carbs and protein. Having a small snack just before workout out is fine, too. Being too full or too hungry can have negative impacts on your workout.

"Refill Your Muscles and Liver with Carbohydrates"

Eat carbohydrates immediately after exercising helps raise blood-sugar levels at a time when it's needed most. Eating carbs right after working out will provide your body with the necessary supplies to repair muscles.

"Two Hours After Your Workout, Have a Real Meal"

It's important for this meal to contain both carbs and protein.

Do your Strength Training Before Cardio

The Journal of Applied Physiology reports a study that showed that "Strength training before, not after, cardio is better for your heart". In the eight-week study, one group of participants lifted weights before running and the second group ran and then lifted weights. The group that lifted weights first shed improved blood flow by the end of the study, where the group that ran first did not. According to doctors, this happens because lifting weights increases blood pressure, but running after lifting causes the body to release chemicals that lower blood pressure. So, if you're wondering which order to work out in, do your weight lifting first.

Is Water Really the Best for Hydration?

I read a report in the December issue of Women’s Health Magazine about hydration. The report said that “Milk hydrates better than water or sports drinks”. The report states that the body will retain more fluid from milk than from water, because milk contains sodium and potassium to help with water retention.

I’m not sure what to think about this report. Sodium and potassium cause the body to retain water that would otherwise not be retained. If your body would not ordinarily hold on to all of the water consumed, doesn’t that mean that you just didn’t need that much water? I think it would be better to let the unneeded water go through you and then just drink some more water later on. After all, water retention leads to bloating which makes you look bigger. I’m going to stick with water for hydration purposes, and leave the milk (which, after all, has calories) for getting the protein and calcium that I need.