Quickening my pace

Ok so I think I might run two longer runs and two shorter runs a week. The shorter runs I'll run at a quicker pace. Today I ran 2 miles in 17 mins. It was pretty tough for me, but I had my new shoes to see me through it.

Who is up for a nice 5-7 mile run tomorrow with me? Maybe we could try to run together on Saturdays.

Training

Hey everyone. I ran 5 miles this morning still doing a 10 min mile pace. I ran a 9 minute mile pace for a portion, but also walked some so it still averaged 50 min.

I am not following either training schedules and wonder if I should. I am prob more a novice than intermediate, but running just 15 min a day seems too little. Where running everyday 4-7 miles seems too much. (I need 3 days off)

I have also ran sprints once and have not cross trained at all.

What should I be doing for training? Any suggestions?

Sprints Today

Brady and I were talking last week and he mentioned sprints might help lower my pace.

So this morning I ran 4 miles with mostly 1 minute intervals of running and walking. I walked around speed 4 and did sprints at 7, 7.5, 8, etc... up to speed 10. Then I started over at 7 again and made it up to speed 9 before just running the last 1/4 mile at speed 7. These sprints kicked my butt. Overall good workout though and I still got 4 miles done in 40 mins.

Jake's Update

Hey Kip thanks for putting this blog up. Thought I would let everyone know that I ran 4 miles yesterday. I was a little impatient and ran half a mile at the 7.5 speed (or 8 minute mile pace). I had to walk a little after but finished all 4 miles in around 41 minutes and that has at least 3 minutes of walking. It felt great and I iced my knees and ankles a little while I read my scriptures that morning. (I dont know if I need to ice, but it seems like a good idea to reduce risk of injury)

As for nutrition. I am taking 3 supplements that I think are the best to get my body in optimal condition for running.

1. LifePak Nano - This is the most complete and comprehensive vitamin, mineral, anti-oxidant, omega 3 supplement on the market. It is also the most bio-available, meaning that our body will absorb it 5-10x better than any other supplement on the market. It's around $105 a month, which is pretty expensive when compared to mass marketing crappy centrum, but its actually very well priced since it would cost around $400 to try and buy the contents separately at a health store. More info found here. http://www.nuskin.com/global/library/pdf/products/lifepak_nano_pip.pdf

2. CordyMax - This is a supplement that will boost your vo2 max. This means you will have more endurance and better lung capacity when jogging. $20 a month - well worth it. Info look here. http://www.pharmanex.com/global/library/ppt/cordymax.ppt

3. Cartilage Formula - This is the best version of Glucosamin and other supplements to help with Joint Relief. I take this to strengthen the cartilage in my knees since I will be working them alot over the next few months. $33 a month. More info here http://www.pharmanex.com/global/library/pdf/products/pip_crt_frm.pdf

Craig and I have been distributors of Pharmanex for over 4 years. We may be biased, but I haven't seen anything better out there. Especially stuff with scientific studies backing finished product. I am sure you can take a cheaper form of these and get some similar results, but I do think it will be VERY VERY important that our bodies are not nutrient deficient - or they will only get more deficient as we train. I think if we can get an edge with CordyMax than why not get it. And if I can prevent knee surgery and discomfort all the better. Hope this was not too commercially, but something we should all make a decision on.

We should also try to not fall into the trap of thinking that we can eat junk food because we are burning an extra 500-1000 calories a day. It is even more vital we eat better because our body will demand more good stuff.

If anyone wants to lose some lbs I have an armband you can borrow that will measure the calories you burn everyday and also help you measure the calories you eat everyday. If you average a caloric deficit of 1000 calories a day you will lose 2 lbs a week approx. This is a healthy amount to lose. Losing alot of weight too fast can be harmful.

Wish me luck with my 4 miles tomorrow!