Skinny Jeans 2011

It’s Training Time!

As begun by Theo Tindall (AirLife FN) in 2009, and continued by Mark Riemer (AirLife FN) in 2010, it’s now time for 2011 Skinny Jeans training!

Check in here to get weekly tips and training programs to get you in shape for the 14th Annual Friends of AirLife EMS Celebration and 5K/10K Run – 5K Walk!  And don’t forget to follow on Facebook and Twitter to get updated when new posts go up!

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Skinny Jeans | FINALE!

This is the final week of preparation. This week will seem like an easy week and its supposed to. The goal is to show up rested and feeling ready to go. This is not the week to use some of your extra time for yard work or indulging in “unhealthy food”. Keep doing whatever you’ve been doing. Wear the same clothes you’ve been wearing, eat the same pre-exercise food that you’ve been eating. This is not the time to try something new. You should feel extremely proud of completing the training, it’s the most difficult part, now go enjoy your reward-completing your first 5 K. Also, remember to register at www.AirLifeDenver.com.

Monday REST

Tuesday 3mile RUN

Wednesday REST/WALK

Thursday 2mile RUN

Friday REST

Saturday REST

Sunday 5-K RACE

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Skinny Jeans | Week 6

Now that you’re coming to the final stages of the training program you may start thinking of what kind of time you’ll run. We all have different strengths, speeds and styles. There is no one running style that fits everyone. Try not to think about time. If this is your first race or first race in a while, just focus on finishing the program and celebrating the day and your accomplishment. Avoid comparing yourself to anyone else, because there will always be faster and slower runners. More than likely, if you are running across the finishing line, there will be someone wishing they were too.

Monday: REST or RUN/WALK

Tuesday: 2.75 mile RUN

Wednesday: REST or RUN/WALK

Thursday: 2mile RUN

Friday: REST

Saturday: 2.75 mile RUN

Sunday: 55-60 min WALK

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Skinny Jeans | Week 5

 Week 5 means you’re getting closer. Let’s keep the momentum up and stick with the plan. The hardest part is getting moving and you’ve been doing it for over a month now. Don’t forget to register at AirLifeDenver.com.

Monday: Rest or RUN/WALK

Tuesday: 2.5 mile RUN

Wednesday: Rest or RUN/WALK

Thursday: 2 mile RUN

Friday: REST

Saturday: 2.75 mile RUN

Sunday: 55-60 min WALK

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Skinny Jeans | Week 4

Week 4 means you’re half way there with your program. Hopefully you’ve built up enough endurance to complete 2.25 miles comfortably. This week we continue to add a little more. Keep eating clean, drink lots of water and get as much sleep as you can.

Monday: Rest or Run/ Walk

Tuesday: 2.25 mile RUN

Wednesday: Rest or Run/ Walk

Thursday: 1.5 mile RUN

Friday: REST

Saturday: 2.25 mile RUN

Sunday: 45-60 min walk

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Skinny Jeans | Week 3

There was recently an article in Runner’s World magazine, May 2011, encouraging runners to find a running mentor. Everyone knows someone who is a little faster or can go a little farther. The key is to find someone who is supportive of your goals yet not competitive with you. It may take a while, but keep an ear out when you hear people discussing running. Offer to join them on a run. Even if you don’t have the same pace as the other person, as long as you start and finish together, it’ll be beneficial to both of you. These relationships are especially important on the days when you “just don’t feel like it.” As long as you’re not sick, these are the days when you “really need to.”

This week’s workouts:

Monday: Rest or Walk

Tuesday: 2 mile run

Wednesday: Rest or Run/Walk

Thursday: 1.5 Run

Friday: Rest

Saturday: 2 mile Run

Sunday: 40-60 min Walk

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Skinny Jeans | Week 2

How did training go last week? Let’s focus on the RUN part of the plan. If running for 1.75 miles seems like it’s a bit much this week, let’s focus on that for a minute. When starting an activity that is new to us, it’s rare to just jump right in and take off like we’ve been doing it forever. Start slow. You should be able to control your breathing the whole time. If you’re not able to run and talk conversationally, then you’re running too fast. Slow down. It’s how you finish that counts.

Here’s the plan for week 2:

Monday: Rest or Walk

Tuesday: Run 1.75 miles

Wednesday: Rest or Walk

Thursday: Run 1.5 miles

Friday: REST

Saturday: Run 1.75

Sunday: Walk 30-60 minutes

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Skinny Jeans | Week 1

Its time to start thinking about skinny jeans again. Time has changed and the weather’s warm. Over the last year or so, there have been several people at AirLife Denver who have lost weight and gotten into really good shape. I’m not going to mention any names for fear of leaving someone out, but it’s been impressive to see their transformation. When you see them on scene or around the office, be sure to let them know!

Last year we focused on the 10K distance for the AirLife Memorial race. This year, I’m going to focus on training for the novice runner to complete the 5K run.

First things first: you need a good pair of comfortable running shoes. If you don’t have a pair, visit a true running store. You can find one in almost any town. Most quality running stores have a treadmill with a video camera to help you pick out a shoe that fits correctly and provides the proper support. The money that you spend on proper shoes will be quickly offset by reducing the possibility of an injury due to poor fitting shoes.

Now here’s the plan. I’m not claiming to be a fitness expert or anything close. I just want to see everyone do their best. I will be posting weekly workouts which I derive from www.HalHigdon.com. You can visit the site for more information or in depth training programs.

Monday: Rest or walk

Tuesday: 1.5 mile run

Wednesday: Rest or walk

Thursday: 1.5 mile run

Friday: REST

Saturday: 1.5 mile walk

Sunday: 30-60 minute walk (brisk)

If this seems too difficult, and you’re still motivated, please visit HalHigdon.com for a 5K walking program. It’s all about finishing.

Be sure to visit AirLifeDenver.com and register for the event.