5K Training – Week 3 Summary and Week 4 Plan


Written on May 22, 2010 – 10:04 am | by Adam Gomez

Do you guys have any idea how hard it is to blog everyday? Sheesh!  I promised I’d do it for accountability purposes during National Fitness Month, but good lawd, I can’t wait for May to be over.  This is the last full week, only 8 days left. Woot!

WEEK 3 SUMMARY

Last week’s challenge was to workout 5x and eat “on plan” 6 out of 7 days – I think I did great.  Not perfect, but great for my standards.  I worked out 5x (3 days running, 2 days ST).  I started counting calories again to keep my nutrition in check and did an experiment to track how many calories I burn in a day.  I had an unplanned rest day due to work related stress, but I redeemed myself on Tuesday and Wednesday by getting it IN extra hard.  I experienced my first side stitch and indulged in a little hershey chocolate goodness.  I also did a practice run of the race map, which resulted in quite a few lessons learned.

As I said in the week 4 roll call, commitment doesn’t require perfection.  I’m in this for the long haul, so if I screw up 1-2 days in a week, I still have 5-6 more days to make it right.  A few bad days are not going to reverse the progress I’ve made over the past 5 months.  When I slip and fall, I get back up, brush the dirt off, and keep it moving.

I lost -3.6 lbs, my the biggest loss in a week (except week 1) since the beginning of my journey on 20 December 2009.  I’ve had a total loss of -37.6 lbs and 19.4 lbs to reach my “happy” weight.  Oh emm gee!  The remaining weight is in the teens.  I am so close I can feel it!

WEEK 4 PLAN

My workout schedule/5k training for this week will include:

  • Sunday – Rest Day
  • Monday – 3.1 mile treadmill run to improve endurance
  • Tuesday – strength training
  • Wednesday – 3.1 mile outdoors run to improve endurance
  • Thursday – Rest Day
  • Friday – strength training
  • Saturday – 3.1 mile practice run of race map in DC

For nutrition, my goal is to control my weakness of late night (i.e. after 9pm) snacking.  And finally, my ultimate goal is to lose another -2 lbs.

Let’s get it!

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