3. August Fitness

August Fitness


  • My 6 yr old son and I ran our first ever sanctioned race today. We ran 35:53 in a local 5k. Not bad considering it has been two months since either of us has run.

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  • Way to go!

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  • We have been running a few times a week trying to get our times down a little. We are running another race at the end of sept.

    Today's run was 33:06. Almost 3 mins faster than the last race...so we are improving. That is a lot of fast steps for a 6 yr old. He is a beast!

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  • That is impressive.

    I think the first time I finished a run in the 5k length it was like 45-50 minutes or something not very fast just plodded along.

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  • @rhyno

    Running is running. slow or fast either one it is a workout for me.

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  • O

    I have a decent routine offshore/home. Not any where near the running you guys do though. I've put it below if anyone would like to incorporate it into their routine.

    15 minute warm-up on the treadmill every session.

    Mon- Chest- 4 set (10 x abs between each set) 10 rep of each exercise use the bar one week and dumb-bells the next week.
    Flat Bench
    Incline
    Decline
    Butterflies

    Tue- Arms- 4 set (10 x abs between each set- different exercise from previous day) 10 rep of each exercise use the bar one week and dumb-bells the next week.
    Triceps x 2 exercises, change it up
    Biceps x 2 exercises, change it up

    Wed- Legs- 4 set (10 x abs between each set) 10 rep of each exercise use the bar one week and dumb-bells the next week.
    Squats
    Calves
    Hamstrings
    Butt

    Thurs- Shoulder/Back- 4 set (10 x abs between each set) 10 rep of each exercise use the bar one week and dumb-bells the next week.
    Military Press
    Shrugs
    Latts
    Back- anything you pull towards yourself

    Fri- Chest- 4 set (10 x abs between each set) 10 rep of each exercise use the bar one week and dumb-bells the next week.
    Flat Bench
    Incline
    Decline
    Butterflies

    Sat- Cardio/Abs - 15 minute burst on the treadmill followed by 20 reps of any Ab routine you choose. Repeat for 1.5hrs.

    Sun- REST

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  • We did another 5k this morning. My son finished really strong. Average pace was about 11 min/mile...but last two tenths was 9:30/mile. If he can finish that strong then he can go a faster pace...but he will have to convince himself that he can

    Distance: 3.1 miles
    Time: 34:03
    Pace: 10:58/mile

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  • My son and I ran a sanctioned 5k Saturday. He ran his best time ever...and still had energy left at the end so he is beginning to learn how to push himself. His category was 12 and under...and he is 6. He ran 27:44 and took 3rd. He is about half the height of the 1st and 2nd place kids.

    On a side note...I ran my fastest ever 5K this morning. 23:42. Nothing crazy...but I'm still excited. It has been 3 years or so since I have been able to run that fast in a 5k.

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