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Tag Archives: santa
5K training plan and first run.
I finished the first 2 run’s of my 5km training, 3.5km Monday and Tuesday and my lungs are still burning, but I did it. December 1st Santa Shuffle here I come.
I’ve ran a few times in the last 6 months (since having a baby) but Monday was the first time actually tracking my stats with my Garmin. It felt really good to be running again, but I could not help but notice how things have changed from my old running days, of course there is the obvious gasping for air and needing some walking breaks but also:
- Pushing a stroller is not easy; running with only 1 arm moving is going to take some getting used too.
- My breast are bigger and heavier because I’m breastfeeding, sorry, (too much info) but it really is a different feeling. I need a better bra.
- My heart rate was often in the high 180’s while on flat road, this is elevated for me.
- I need music to power my run’s but I don’t feel comfortable using 2 ear phones since I need to hear Alia, so I’m running with only 1 ear phone.
- My previous post run relaxing stretching has been replaced with a 6 month old who immediately wants out of the stroller when we enter the house and it seems I don’t get water before she gets milk.
Training must have’s: Garmin, new Ecco Biom running sneakers, a cute running partner.
You will never hear me talk about being a fast runner; my fastest 5km is 27 minutes and that is OK with me, I compete with myself and run out of pure enjoyment for the sport. I completed 3.5km Monday in 28 minutes, this included about 4 short walking breaks and a few stops to pick up a toy that Alia thru out of the stroller. I know my time will get faster as I run more however this being my first race in over 1 year I am not focusing on time at all. Since there is only 5 weeks before race day focusing on fast times will only stress me out. My goal for my first post-partum race is simply to finish and feel good afterwards, if that means taking a few walking breaks, then so be it.
Here is what my training plan looks like and my goals for the race. I teach a fitness class on Thursday and Saturday so that will be rest day’s from running. As I get closer to race day the 3-4km days will increase to 4-5km then a few 5-6km 2 weeks before race day. I don’t plan on doing any interval runs this time however I will incorporate interval (tempo) runs in any future training as they are an important part of training. I will be including a few hills in my running however the 5km course is very flat so I won’t go crazy with hill training. I’m not sad about that AT ALL 
Monday – 3-4km
Tuesday – rest
Wednesday – 3-4km
Thursday – fitness class
Friday – 3-4km
Saturday – fitness class
Sunday – rest
Race day goals
- Finish
- Not stress about my time.
- Take walking breaks if I have too and not beat myself up about it.
- Smile as I cross the finish line as I will be completing my first race as a new mom <– CRAZY
- Take an obligatory post run picture with the little miss. Seeing her little face at the finish line is most likely what will push me to finish.
I’m very excited to be running again; yes it’s hard to feel like I’m starting at zero. It’s hard on the head and ego to talk about letting myself be OK with walking during a race I mean I used to run half marathons and now I’m struggling to run 3.5km?…. but that’s OK and I will run my beloved 21km once again some day.
First run of 5km training. COMPLETE
Stay posted for weekly training updates until December 1 race day and let me know if you’ll be joining me in running the Santa Shuffle.
Lisa
Getting fit after baby and 5K race.
I lost all my baby weight and got my muscle tone back immediately after having a baby, said no woman ever. Except maybe a few celebrities, but they’re probably robots.
After Alia was born I had to wait 6 weeks before I could start any kind of exercise, this is the case for most woman. I felt pretty good after about 1 month and I went for a few walks however not wanting to set back my recovery mixed with the anxiety and sleep deprivation of being a new mom the last thing I felt like doing was exercising.
It took me about 4 months to start feeling like myself again; I had a difficult time navigating my new role as a mom meanwhile trying not to lose my old self completely. Once the newborn fog started to lift (and it will if you’re currently in the thick of it) I found myself wanting to exercise again. I started teaching a few exercise classes again, Alia and I started enjoying some pretty long walks and I decided to start running again, very very slowly.
Getting to the gym is not really possible for me right now, I could go when Glenn gets home from work but I rather spend those few hours before Alia goes to bed as a family enjoying dinner time and cool evening walks.
So what works for me right now is walking, running and trying to fit in a few 30min workout DVD’s for weight training. I signed up for the Santa Shuffle on December 1. It will be my first race since having a baby. I went for the first run of my 5km training today; I will post my recap and training plan tomorrow.
Hey mom, more running less pictures
Here are a few things that will help you start exercising after baby. Since I’m currently staying at home with Alia a few of these are only applicable when home all day.
Keep your workouts short, 20-30 minutes: You can make them longer as time goes on but 30 minutes is plenty to begin with and that is most likely all the time you will have since you most likely also have to eat while your baby is napping.
Focus on circuit style workouts: A circuit is a sequence of exercises preformed one after the other with very little rest in between exercises. This way you get the most out of your time.
Get it done during the first nap of the day: This way it’s done. If you can wake up before the baby and workout, you are my hero. In the mornings I choose sleep over exercise.
Get a few DVD’s or find workout’s on-line that you enjoy: Set up your DVD or go to the website and get it ready, if nap time comes and you see the DVD paused and waiting for you this is likely going to make you hit play and do it.
Plan your workouts the night before: Plan them on the weekend if you can however for me a lot of my day is planned around Alia’s mood and schedule so I find it easier planning something the night before. Keep it simple. “Tomorrow I will do a 30min leg and cardio circuit during Alia’s first nap”
Put on your workout clothe when you wake up: Get out of those PJ’s ASAP and into your exercise clothes, this way you’re ready to go as soon as you get a free window. Plus being in workout clothes makes me want to workout, being in PJ’s makes me want to sit on the couch and watch TV.
Take it slow and don’t be too hard on yourself: Listen to your body and don’t push your body to places it’s not ready to go yet. You must realize that you most likely won’t be able to do the same things you used to do right away. If you used to be able to hold your plank for 1 minute and now can only last 10 seconds, that’s ok…take it slow and stick to it, you will probably be surprised at how fast you get your strength and endurance back, our body’s have amazing muscle memory. Also remember how important sleep and proper nutrition are, some days you may need to choose napping yourself over exercising.
Don’t compare yourself to other mom’s and find the balance that works for you.
Lisa
