Cambridge Oktoberfest 5K Race Recap

The Cambridge Oktoberfest 5k is part of a series of 5ks put on throughout the year ending with the Yulefest in December. I haven’t done any of them; however I’ve always wanted to. Sadly when you run as many races as I do and drag your boyfriend into half of them, you have to eventually get picky since these events aren’t getting cheaper. Luckily, Dani at a Weight Off My Shoulders holds tons of giveaways and discounts throughout the year. I entered for Octoberfest and kept my fingers crossed. And… I won!

And immediately went in search of a dirndl. Yes, I have never raced in a costume before, but this seemed like a good way to start. And no, I am not one of those cool kids that makes their own. I’m an accountant, creativity isn’t my strong point and I ain’t got time for it in between all the miles and Doctor Who episodes I’m watching. Soooo,.. Amazon to the rescue!

Race registration was around $40 but I wanted my favorite running partner with me! So yes, that’s how Tony got roped into back to back 5ks.

The bib pick up was offered earlier in the week at Jacob Wirth in Boston and made it super easy for me to grab our numbers on Friday night since they were available until 8pm!

The race swag came with a parking pass to Cambridgeside Galaria and a cotton shirt that although won’t be used for running was pretty soft and cute.

IMG_5945

On race day we woke up at 8AM and in theory had plenty of time to get to the race on time if Mr. snooze didn’t enter our world. Damn you snooze, so tempting like the devil. Before we knew it, we were scrambling out the door. It took us 35 minutes to drive 4 miles and find parking. Luckily parking wasn’t too difficult on a Sunday morning but road closures due to construction were frustrating.

oktoberfest 5k

It was chilly, around 48, so I played around with ideas of how to stay warm and still fit into my costume. These things run small! I only have one small regret, I should have ordered a small and not an extra small!

Anyways, the race started at 9:30 and we got there around 9:27. And at this point, I told Tony I’ll wait for him while he finds the bathroom and we’ll run together.

So I waited for him and we get to the starting line about 2 minutes late and I see tons and tons of runners. Seriously, I don’t know the numbers but I feel like 3,001 is a good guess. Suddenly I get the gleam of reaching the starting line and not trying to run at least 7 minute pace seemed unacceptable to me.

Oktoberfest 5k

I don’t exactly know how it happened but the crazy eyes took over and within 3 seconds I parted with Tony and started to weave in and out around people, sidewalk etc to get ahead. If you didn’t start in front of the pack this was a tight race and I started two minutes into the race.

However, I have to say, I work best when the adrenaline or trying pass people takes over. It’s how I ran a 3:24 on my first marathon because the DC metro broke down and I got to the race 20 minutes late.

They had clocks at mile 1 & 2 that I saw and for the most part, my Garmin seemed to be in sync with the distance. The course goes up one street with an uphill around mile 1.5 that rewards you with a mild decline for the remainder of the race. No matter how hard I tried to get ahead, it didn’t get any less packed and I was definitely starting to get tired. The 13 miles from the day before was definitely in my legs.

As my watch beeped 3 miles, I was excited for the pain to end in about a minute, but there was no finish line in sight. Eventually, it came and I kicked ahead because the last 10 seconds of a 5k is always my favorite part.

By the time I finished my Garmin said 3.25 which isn’t a bit deal. I’m no pro, so for me more miles, more smiles even if it’s an extra .1 mile.

IMG_5970

The one thing this 5k is known for is a killer after party put on by Swissbaker, Jacobwirth and Cambridge brewing company.

IMG_5973

After waiting and watching Tony finish, we went to grab out beer and feed. I got the pumpin ale which was light and refreshing for a 10am drink and then it was the food.

IMG_5972

I justified it since it was past noon in Germany so I was drinking with them, right?

Anyways the food… Swiss Bakers had their amazing pretzels

IMG_5974

 

and I actually have no idea what I ate from Jacob Wirth but it was delicious, there was pickled cabbage, a pulled meat, gravy and something that reminded me of gnocchi but German.

Cambridge Oktoberfest 5K

Yea, this doesn’t look that pretty, but I promise it was tasty.

Overall it was a fun event and I hope I get a chance to participate next year.

IMG_5978

Official Distance: 3.1

Official Time: 21:50

Overall Place: 107/2121

Gender Place: 14/(not sure total)

 

QOTD: Have you ever ran in a costume?

 

JP Morgan Corporatte Challenge Race Recap

There are 5ks, 10ks, and even 5 milers at times. These are the distances I’m used to. However, the JP Morgan corporate challenge is none of these.  Instead they decided to be a unique 3.5 mile race where instead of feeling like you want to die at .1 miles, you get to do it for half a mile instead!

It’s a race where us suits remove the Brooks brothers in exchange for just regulars Brooks, Mizunos, or Skechers for me.

That’s right, this was the official debut race for my Skechers GOMeb Speed 2! I was nervous and excited since I haven’t raced in flats for 3 years (I hated Mizuno Ronin because I kept feeling like my toe would pierce the fabric). Luckily if there’s one thing that I can’t complain about, it’s my Skechers!

So to participate in the race, you must work for a company that signs up to participate. Mine had a team of 30 men and 30 women.  Since we have over 700 people on the office, it’s done via lottery and after 4 years of trying, I finally got in! I know, I’m the biggest running addict in the firm, I feel like my entry should almost be guaranteed!

So I went into the week with a plan
Monday – run 10 marathon pace + 8 slower miles
Tuesday – rest
Wednesday – 4 miles easy
Thursday – race

Only there’s one problem with all this. As I’m sitting on the training getting excited for my first rest day in two weeks, I see a tweet about the Jp corporate challenge being today (Tuesday).

Ooops!!

Well luckily, I have not one, not two, but threw pairs of running shoes and plenty of running outfits because when you runmute and want to avoid carrying things, you just hoard stuff in the day before.

photo (2)
So I had the clothes, and all I was missing was my Garmin that I left at home to charge and a fresh set of legs.

So the race is at 7:15 pm which is my dinner time. I knew that this is a good time to get a big lunch so me and Tony went to Piccos.

photo 1 (3)

Why two people need a large? Because you get twice the value? I don’t know, boys eat a lot of pizza I guess.

I wasn’t very hungry, but I was worried about not eating anything since noon so I had some M&Ms and soda. Running ultras has made me really crave soda every time I run, even if it’s just a few miles.

jpmorgancorporate challenge 2

So the race starts in the Commons and people like to get there really early and just wait. Instead I went to go visit a friend and heading into the area around 7.

jpmorgancorporate challenge 3
Here’s the trick, if you walk up Beacon instead of comm ave or Boylston, the side is empty and it’s really easy to jump straight into the front .

Which is what I did and then immediately sat down for the next 15 minutes. My legs were still tired from Monday so standing for 15 minutes was not in my interest. So I watched the empty street ahead of me. 

jpmorgancorporate challenge 4

The first two minutes of the race are some of the scariest moments of my life. The race is packed, it’s about 12,000 individuals crowded into a small space with no real corral system so when the gun goes off, all these angsty, cubical dwellers take all there pent up rage and instead of saving it for a finishing kick, they start kicking in the first 100 meters of the race. It’s terrifying and this is the only race I see that at as men will push and shove anything out of there way just to fade out into a slower pace 2 minutes later.

The course itself is easy. After making two turns around the Boston Public Garden, it goes up Commonwealth Avenue until Kenmore Square and then comes back down Commonwealth Avenue with two more turns by the Garden.

jpmorgancorporate challengeThe course is flat with the exception of one small up and down ramp. There was a slight headwind in one direction that became a tailwind on the second direction. What really confused me were the mile markers. They were off by about a third of a mile and since I wasn’t running with headphones or my Garmin, I felt so confused with my effort and what I thought was my pace.

When I saw that I was a mile 3 (which turns out to be more like 3.3), at about 22 minutes into the race, I mentally gave up on the race a little bit. I definitely could have kicked harder but part of me wasn’t in the mood.

photo 4

After I crossed the finish line and saw my runkeeper splits, I’m not gonna lie I had a mini Shalane style fit on the grass. But once I snapped out of it and told myself to suck it up, I went ahead and grabbed some free Chia Bars, Yasso Greek froyo, core power and some ice tea mix. It always amazes me how the finish lines of 5Ks have more foods than some marathons.

Official Time – 23:07

Place – 356/10,001

Gender – 27/5,001

While I still feel frustrated about mixing up the race day, I’m happy that I was able to keep the pace I did on tired legs. If I could get over my own mental hump, I think I have a half marathon PR in my future.

Race Against Extinction 5K Race Report

As racing season is in full spring (pun intended), I’m slowly trying to catch up on all the race recaps. I got through Boston, and the TARC 50K, now I just owe you a Spring Classic 5K, a MEA 5K, Providence marathon and a small little race called the Georgia Marathon from way back in March.

The Boston Race Against Extinction 5K was held on Saturday, 11AM, on April 19th in Artesani Park just off the Charles River in the Boston/Brighton/Cambridge area. Proceeds will be donated to the World Wildlife Fund. I don’t recall what race registration was because I was lucky enough to win an entry from The Perfect Fuel Chocolate, a local Boston company!

The 5K welcomed everyone from Cheetahs (experienced and first-time runners), Tortoises (walkers), Gazelles (inline skaters), Kangaroos (parents with strollers), Wolf Packs (runners or walkers with their pets)! and Sloths (those who cannot or will not be running, skating, walking or moving in general on April 19th but would like to support and help protect their fellow species!).

I wasn’t too sure how I would get there from Malden, but I found a bus that went from Sullivan square to Cleveland circle passing by Artseani Park (just a little tip for my fellow Northbound orange line friends). I gave myself about an hour to get there, but it only took about 30 minutes so after getting my bib number I met Miles and Nicholas (whom I actually met the week before at Yukan races) and fueled up on some chocolate pre-race.

Mark and Nick Perfect Fuel

and before I knew it, it was race time! The course was flat along the paved path around the river. I started out in my usual pattern way too fast and started to feel like lead by mile 3. It’s a good thing 5Ks are only 3 miles because if I had to run another mile, I would have thrown up.

photo 1 (14)As I was wrapping up the final mile, I saw Miles leaping forward as the green man. Having someone dash by you, only reminds you just how relative speed is. Luckily, only gender that dashed past me, was male and I got to win first place female! No tape to break sadly but I got to take this wonderful present home.

photo 2 (1)

My time for the 3.1 miles was 21:28 with a 7th place overall finish.

photo 1 (1)

I did feel a little disappointed about being 15 seconds slower per mile than my more recent 5Ks but I think a part of me tried to keep the race a little easy because I didn’t want to burn myself out in 3 miles, 2 days before the Boston Marathon.

Race WinnersFinish line photo with Miles (21:11), Ben (20:51) and second place female Rebecca (20:54)

There was no medal for finishing but I couldn’t believe all the finishing swag.

photo 3 (9)

photo 2 (13)

There was also a cap and a water bottle that I didn’t take because I already have a plenty of each at home.

I wasn’t very hungry post race since I had a fairly large breakfast (not sure why, but I fueled like I was running a marathon, two hefty toasts with a generous cover of peanut butter). However they had plenty of coconut water, protein shakes, bagels, cream cheese, chips, cookies and anything else you want post race.

So to summarize:

Pros

  • Flat Course
  • Best 5K swag ever
  • Great charity and overall vibe
  • Well marked and traffic free
  • 11AM start (I’m really not a morning person)
  • Plenty of parking
  • Plenty post race fuel

Cons

  • On an open bike path so you’re swirling around bikers, joggers, walkers and everyone else since the path is not closed off for race only
  • Limited public transportation to the race start

Overall it was a great race and a great alternative the BAA 5K if you’re looking for a final shake out before the Boston Marathon.

2014 Fool’s Dual Race Report – Breaking the white tape

On Sunday, I once again returned for some running in Gloucester. It took me two years to make my way back, but it ended up being a worthy day!

The race is called Fool’s Dual because they offer a 5K and a half-marathon for those of us that are dumb enough to complete both races back to back.The 5K registration goes up $35 and the half at $69 while both races are $89. Clearly, its not only foolish, but economically smart to do both ;).

The 5K started at 8AM but since I still had to pick up my bib number, I decided, I should get there around 7:45 with a 40 minute drive from home. The alarm was set for 6:30 but after working so late all week, waking up so early was not something I craved on a Sunday morning. Tony even tried to convince me that it’s okay, I can oversleep the 5K and just run the half! Luckily, I told him, no way buddy, get up, let’s go!

And then I discovered at 7:10 that I had absolutely nothing to eat! Yea, ladies, if you suddenly leave for weeks and don’t do food shopping, you can expect that your significant other isn’t doing it either. I found some peanut butter and flatbread pizza bread and decided, sure, it’s carbs, it’s peanut butter, it’ll work and with a cup of tea, out the door we went.

Number pick up was super easy and about 1 minute walk from the starting line. Swagbag came with some nice sponsor samplers and a shirt that was a size too big.

And at 8AM, the “gun” went off for the 5K. I don’t have a mile to mile break down, as I feel like it all happened too fast. I read some accounts calling the course hilly, but I honestly thought it had more of a decline than an uphill net gain. I remember on the drive over, we passed by this crazy hill and I prayed to running gods that I would not be running there, but the gods answered me in a better light. We ran down that hill and came back up a more mild way.

The one thing I remember that was making everything so difficult was the wind! I don’t know what direction it was coming from, but it always felt like it was in my face.

At around mile 2, I noticed that I haven’t had any female pass me yet. I tried to look back and see if anyone was near by, but couldn’t see anyone but another dude. Things were starting to feel painful but I decided to go with it! I could tell that my Saturday 18 miler was definitely making my legs feel heavy. The only good thing about 5Ks is that the pain is over relatively quickly. I knew that with a mile to go, I have less than 10 minutes. As I approached the finish line, I saw them putting up the tape back and before I knew it, I was running across it!

Finish line

Now picture me with a white tape looking confused because I still didn’t believe I was in first place for women and 9th overall.

Official time was 20:54:7! It’s not my best time and it’s not anything special, but sometimes showing up is more than half the battle! After crossing the finishing line, I grabbed some water, bananas, and went to wake up my driver/assistant who slept through my whole glorious moment!

I quickly made my way into the changing room, aka our Prius, for an outfit change.

Fools Dual Half

I knew that by giving my all, on tired legs for the 5k, I was going to have a pretty miserable half marathon. As I waited for start time (9AM), I could feel the lactic acid building up. Luckily, I had my compression socks to help relieve some of the soreness in my calves.

As the “gun” went off, my legs seemed to forget about the 5K they just ran 30 minutes ago, and wanted to push; however, by mile 3 they started to remember. Or maybe it was the hills that went up and down, down and up.

Fools Dual Hills

The course is an out and back rolling hill party. Every time we hit a downhill, I would curse because I knew I would see the uphill on the 2nd half of the course. As mile 4 rolled in, the only thing I could focus on was to remind myself that I only had about 2 miles (I like to round down) to get to the halfway point. At mile 5.5, I saw the Welcome to Rockport sign that reminded me that I’m almost halfway there.

As I started to reach the 7 mile marker on the return, I got a second, or maybe it was my third wind… Everything seems better when there’s only a 10K left.

My original goal was to finish under 2 hours, but I slowly bumped it up to 1:50 around mile 7; by mile 9, I dreamed about a 1:45 that faded into a sub 1:40 and PR by mile 10! I think, I was reaching my 4th wind at this point.

Fools Dual Ocean

It helped that for once in my racing days, I had perfect, beautiful water with amazing waterfront views. It’s always raining when I’m racing.

I ended up crossing the finish line at 1:40:48, about 2 minutes slower than the last time I ran this course two years ago.

Final Time

Why my Garmin is calling the course short is weird to me. I remember for half the course it was saying I was .1 mile long and somehow on the second half I cut off .2 of a mile? Maybe my Garmin took a nap somewhere at mile 8 as I was contemplating taking a nap myself.

Either way, while I didn’t reach a PR, a course PR, or my last second goal of sub 1:40, the time I ran was good enough. I ended up being 4th in my age group and 3rd overall female in the fools dual, combined time of both races. I lost second place by 8/10th of a second!

Awards

The day was truly a lesson in that sometimes, the hardest part was just showing up. Sure, there are countless faster runners in Boston and north shore area, but luckily they all decided to stay home, sleep, or somewhere else. What did I win? ONE BILLION DOLLARS… of bragging rights, these cool award paper things and awesome memories. I also got three $10 gift certificates to use towards shoes at Greater Boston Running Company, a sponsor. Although I haven’t been able to confirm if I can combine them to get $30 off shoes instead.

Key race review points

PRO – Beautiful, scenic course

Fools Dual

PRO/CON – Hilly course, but what goes up must come down and I think the hills make it a more fun of a run

CON – Roads are not closed and while it wasn’t an issue at 9AM at the start of the race, it became a little bit frustrating after 10AM when a lot more cars were on the road. Since the shoulder was very small, trying to bypass another runner, or even just running alone felt a little stressful at every curve.

PRO – Reasonable Price and great value for the course, support and distance

CON – The free shirt was too large for me and the visor we get for running both races was too large as well and felt cheap. The shirt felt nice, but was just too large for me to ever run in. I personally prefer for races to charge less and not offer free shirts since they all seem to always be too large.

PRO- WELL MARKED! This is so important, especially on a winding 5K course. I never felt confused or lost at all!

PRO – Amazing volunteers, great race director and overall a great small race vibe! This year they had about 500 half marathons and 200 or so runners on the 5K course.

I would love to return to Gloucester/Rockport for more racing!

Winter Classic 5K Race Recap

For the second time this year, I toed the line of a 5K. This time in Cambridge at the Winter Classic. The race took place December 8th at 10:30 AM. The cost was $30 plus fees and included your choice of pint glass or hat, a long sleeve tech shirt and beer!

You can sign up as an individual or as a team. Teams of 15 people or more got some perks, like their own beer supply, a table and a tent to chat around. Although, if you stopped by the team VIP area before the race, almost no one was there due to the cold.

photo 1 (4)

I’m rocking the I slept 4 hours and ran a bit look. O well, at least the shirt looks good. I’ve been wanting a black long sleeve to run in!

They had pre-race number pick-up for two days before the race, but I ended up grabbing my number before the start. It was easy and organized. It looked like all the volunteers knew what they were doing. They also arranged places for us to stay in doors and be warm before the race started. Basically the lobby of some of the business there and they had real bathrooms so I was content. Real bathrooms over portapottys always makes a race a winner.

The day was cloudy with high of 30 degrees and the wind chill making it feel like 25 degrees. So yes, most of us accepted the offer to wait in warmth before the race started.

At 10:30 the race started on time. They didn’t have corrals, but did have markings of where to stand based on your expected pace. I in my usual fashion, wobbled myself over to the front. I didn’t really expected myself to be fast, but I like starting in the front.

I was also running with some co-workers so I had two goals in mind. Maintain a 7 minute pace, and beat my co-workers.

The first mile fast, easy and hard at the same time. I forgot, how difficult and drying the cold air could be. I held back a cough and tried to old on. I saw one of my co-workers run ahead me and I decided to let him go. Around the mile and a half point I dosed off a bit as I noticed my pace slowing down into the 7s, so I told myself to snap out of it. Luckily, around that point, we hit the downhill part of the course and I whipped it into gear. I passed my main target and kept going for fear of falling behind again.

There was no mile markings that I saw, but I had a garmn that told me everything I would want to know. I was glad that I remembered to bring it last minute because it helped me manage my effort.

As I hit the 3 mile mark, with only .1 miles and a finish line in sight, I realized there was time for a PR. I kicked and kicked and kicked until I thought I would throw up the crab dip I ate for breakfast. Word of advice, don’t eat crab dip for breakfast, no matter how yummy it is before a 5K.

The good part about 5Ks is that everyone finishes together within a few minutes or so. And then there;s beer to be drunk!

photo 2 (4)

Tell me something about your weekend?

Do you run 5ks? What’s your favorite?

18th Annual Somerville Homeless Coalition 5K Race Recap

I haven’t run a 5K in years and I was glad to break my hiatus with the Annual Somerville Homeless Coalition 5K. The race took place on Saturday at 9AM. Registration is $25 and with it includes a long sleeve cotton shirt and breakfast from local Davis Square restaurants afterwards.

Wanting to maximize on sleep, I’ve prepped my outfit with my Garmin 305 the night before. My favorite Reebok shorts that make me look beast, my favorite pink shirt from Target (Champion?), my ProCompression pink compression socks, and my VIP Mizuno Wave Sayonaras.

Liana Somerville 5K 3

On Friday, I decided to have a lofty goal. However, goals change and you move on. I woke up with a headache. I drank water, drank some tea and ate a kind bar. By the time I got to the race start, I had a migraine and I thought I might throw up. Too many hours at a computer will do that to you.

None the the less, I got to the starting line and pretended to look serious.

Liana Somerville 5K 2

You can spot me, because my quads/calves are bigger than any guy around me.

I’ve also decided that those perfectly chiseled women at the start of every 5k/10K, you know the ones doing strides or whatever to warm up before the race started with not a milometer of cellulite are aliens and their results should be in a different category.

Anyways within half a mile, I thought I was going to vomit and have my legs collapse beneath me as a we hit a hill. I started to wonder if I’ll even finish. However, by the mile 1 marker, I started to feel better and it was downhill so I was able to pass by a large number of people.

I don’t remember much of mile 2 other than it was painful and ugly. We hit a second hill and I cursed for forgetting what seems flat in a car, is less flat on your feet.

After about the 2.7 miles, we made another turn and we were on the bike path. Flat! Thank god, my legs felt like they would hug the ground beneath if I had time to spare. I picked it up. My garmin said I was running at sub 6 minute mile, but that’s can’t be right.

As I spot the finish line, the clock was ticking away at 20:51, 20:52 and I dug deep within. I failed at my sub 20 goal but I wasn’t going to let another minute flash by. I pushed with everything I had until I once again thought I might throw up.

Liana Somerville 5K Finish

20:57 was my total time for 3.1 miles… a PR, so I’ll accept. I’ll have another chance in December in Cambridge. Maybe this time, I won’t be running with a migraine.

Overall 65th out of 888 finished runners, 10th woman and 7th in my age group. 

I can’t help but wonder if I should have pushed harder on the uphill. My strategy is always steady effort uphill, push on downhill but then again I never run 5Ks, so I don’t know if that’s best.

We are our own worst critics.

After the 5K, they had a really lovely breakfast brunch set up from all the local restaurants including but not limited to Anna’s Taq, Red bones, Burren and I forget what else. There was also a Wholefood’s tent. I grab a few bits and bites and than Tony my lovely assistant in life dropped me at work where I resumed my life of taxes, taxes, and more taxes!

Liana Somerville 5K 5

Overall, if you’re in the Boston area and want to do a 5K this one is highly recommended. It doesn’t get as much attention as the Jingle Bell runs and the other Somerville beer 5Ks but it follows the same path more or less and comes with great food, a great crowd and a great charity! I don’t think there were medals (maybe I was too busy rushing to get to work) but I am loving the long sleeve shirt for the cold winter days ahead. I’ll definitely be adding it to my calendar for 2014 even if I have to run to work right afterwards!

Malden 5/10K & 4-Week Training Plan to your first 5K!

I did a little interview with Alex at Addicted2Running about running and my (lack of) training and (lack of) plan for my 50 miler.  Aside from me being a little dazed and confused (Monday nights are not my best days), it was great chatting with Alex and hearing about his experience at his 50 miler.  So check out his blog and his interview with me.

The Malden 5/10K is less than 5 weeks away and if you’re local to me, you should sign up!  It’s a small race and benefits the Malden Rotary.  Registration is only $20 or $10 if you’re a student.  The race is chip timed and usually has about 300 runners in total.  To get there, you can drive or take the Orange Line or even the Commuter Rail to Malden Center.  With registration you get a T-shirt (cotton), hat, gloves and random things and after the race, there’s a pasta/salad lunch at the Dockside.  Start time is around 11:30/12:00 on Saturday March 23rd, so you don’t have to worry too much about losing beauty sleep on your day off!


Photo from last year of the starting line

Now if you’re new to running, you’re thinking I’m not ready for a 5K!  That’s crazy! There’s not enough time!  Maybe next year… But deep down, I know you’re interested, after-all you’re reading this.  Whether you’re friends with me or someone else, you might have noticed the large rise in facebook/twitter status updates on working-out and running.   You slowly shake you head, think that’s very nice and move on, but exercise is contagious and so are the endorphins that people get from them.  When you’re happy, you want everyone else to be happy!

RunFacebookStatus

A 5K is 3.1 miles.. Can you walk 1 mile? I’m sure if you live around Boston, you can probably even walk 3.1 miles, so transitioning that to running just takes patience and commitment

Below is a sample 4 Week plan I created for my brother who never ran before.  If you search far and wide on the world of Google there’s plenty of others out there but this worked for me when I first started training last minute for my first 5K in 2009.

Definitions 

Run – Any combination of running/walking/jogging as long as you get the time or distance covered.

Rest/XT – Since you’re new to running you can either take a rest day or cross train with anything (bike, elliptical, strength, body pump, walk).

Rest – I really recommend taking a complete day of rest once a day, not even yoga allowed.  Your muscles do their most crucial work (rebuilding) during rest.

Beginner 4 Week 5K Training Plan

Free Beginning Running Tools

Fancy GPS running watches are nice to have but really are not needed, in fact if you’re just starting, save yourself the $300 for now.  Instead here’s 2 great tools to use in your training to track and share your progress.

Runkeeper– GPS/Mileage/Speed running app for Iphone & Android.  I found it works very accurately in Boston, or at least as accurate as my Garmin watch is since both give me the same times.  It also lets you know your speed, and time per mile and the changes in elevation.  Overall great, and user-friendly app.

DailyMile – A website where you track the miles/time you ran and all your other workouts.  It’s a great motivator and a place to connect with other runners out there.  Feel free to add me to your list if you’re signed up.

Now go ahead, commit and sign up for that 5K just four weeks away!