Tuesday, December 11, 2007
0 Run 2, Week 4 (CT5K) + Run 3, Week 10 (BOHR): Final Run of The (BOHR) Program!
Ran with my friend tonight at 6:40 pm. It was a foggy & balmy 46 degrees. It was fairly dry other than the occasional light misting of rain here & there. The workout lasted about a half hour & we did a total of about 16 minutes of running. We had a good run.
Since my friend hasn't been doing the third run on her own (on the weekends), I challenged her to toss in some strength training, starting with a very modest & attainable amount -- 10 bent-knee push-ups & 25 sit-ups. I also suggested that she might find it useful & motivating to keep an exercise/nutrition journal to chronicle her progress. (While it's probably too early to talk about concrete details, I also broached the idea of training to run a 5K race several months down the line, as another motivational tool.) Geez, I'm beginning to feel like her personal trainer. ;-)
My friend's continuing to make progress. Right now, the consistency is key. In order for her to be successful in the longterm, it's really important that she continue to establish a weekly pattern of running as a regular part of her life. After a while, I'm hoping it'll become like second nature for her, & she won't even have to think about doing it; she'll just want to do it for herself, whether or not I'm there to run with her. To paraphrase Tim Gunn's catch phrase from his hit TV show, "Tim Gunn's Guide to Style," she "has to want to succeed more than I want her to succeed." In other words, if she starts to build internal motivation versus external motivation, she'll have the best chance of longterm success. She has to want to workout for her own benefit, & not just because she feels compelled to meet me at the lake every Tuesday & Thursday. ;-)
After my friend went home, I ran my solo run at 7:44 pm. Did a total of 7 laps in 62:30 minutes, or a total of 5.18 miles at a 12:03 minute-mile pace. (Did the first 4 laps in 34:30 minutes.)
Once again, I popped 2 Ibuprofen before my run, which seemed to help as my knees still feel pretty good, even a half hour after my run.
Can't believe it's the last run of the BOHR program. Feels like I just started the program only yesterday. The 10 weeks have just flown by!