MVP Countdown Workout - 108 Days Until My 50th Birthday

Today I ran the Premier Bank 5K (3.1 miles) Race at Jacksonville's Nichols Park. The weather was great, I got a good night's rest and woke up this morning ready to go.

It was a great turn out with a lot of fast runners. I got passed up about 5 or 6 times and only passed 5 or 6 runners.

I finished in 142nd place of out 225 runners with a hand time of 28:51 (a 9:17 pace), but running a 5K on the 4th of July is a way to start out the day with a bang (pun intended).

I would like to thank all of the service men and women and our forefathers who have fought for our freedom.

Premier Bank 5K Race Results

http://srrc.net/wp-content/uploads/2011/07/Jax5kOVERALL.htm

Here's 1 More MVP Success Story

I love writing updates like this one.

Congratulations goes out to MVP Pam Mattox who finished in firstplace in her age group in this past weekend's Wentzville Rotary 5Krace.

Pam is very dedicated when it comes living a more healthier life.

In fact, it takes a lot of dedication for someone like Pam to take70 mile round trip drive just to run 3.1 miles.

Pam has been a part of MVP Boot Camp for two years and posted awinning time of 33:15.

She says "I was pleased with my time, because of the hills. Whenthey were announcing the winner for my age range, they called outmy name! My friends and I screamed and laughed at the same time!Thanks Lyle for encouraging me and making me run strong!"
Not bad for a person who could barely run one lap around the trackjust two years ago.

MVP Boot Camp prides itself on offering a fun and challengingworkout in a professional and safe environment. Plus, YOU WILL GETRESULTS!

Training for a 5K Race the MVP Way

Training for a marathon or a triathlon takes a lot of hard work, dedication and most importantly a lot of time.

I commend those who are marathoners and triathletes, but if you are like most people, your time is very valuable, but at the same time working out and exercising is very important. That is why I suggest that you train for a 5K run.

Here are three reasons why I love training for a 5K race.

1. It does not take up a lot of your time - the program below has you running on an average of only 9.5 miles per week.
2. It is less taxing on your body – It takes me a long time to recover after running a marathon. I can recover from a 5K in a day or two.
3. It is a way to track your progress – You can try to improve your time during every race.

I strongly feel you will be able to complete your first 5K and be clocked at a competitive time within eight weeks, if you follow my 5 K training program.

I have added two days of strength training on Wednesdays and Saturdays. Saturdays will be your most challenging day. The workout consists of a combination of running and strength training. I recommend that you run first then follow it up with a 30-45 minute strength training routine.

You will have two rest days, Monday and Friday. This will give you enough time for your body to recover.

The other days are filled with road work. Remember to wear proper clothing while running outdoors.

Also, remember to drink plenty of water, eat right and get 7-8 hours of sleep.

Are you ready to get started! I hope you are excited. Training for a 5K will give you confidence and character. It will also relieve the stress, and boost your attitude.

Get off to a running start! Remember, exercising allows you to add more years to your life and add more life to your years.

The MVP 5K Beginner Training Schedule

Week 1
Sun: 15 min EZ run
Mon: Rest
Tues: 1.5 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 2 m run/Strength Training

Week 2
Sun: 20 min EZ run
Mon: Rest
Tues: 2 m run
Wed: Strength Training
Thurs: 1 m run (race pace)
Fri: Rest
Sat: 2.5 m run/Strength Training

Week 3
Sun: 25 min EZ
Mon: Rest
Tues: 2 mi run
Wed: Strength Training
Thrus: 1.5 m run (race pace)
Fri: Rest
Sat: 2.5 m run/Strength Training

Week 4
Sun: 30 min EZ run
Mon: Rest
Tues: 2.5 m run
Wed: Strength Training
Thrus: 1.5 m run (race pace)
Fri: Rest
Sat: 3 m run/Strength Training

Week 5
Sun: 35-40 min EZ
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 3 m run/Strength Training

Week 6
Sun: 40 min EZ run
Mon: Rest
Tues: 3.5 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 4 m run/Strength Training

Week 7
Sun: 40 min EZ run
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 4m run/Strength Training

Week 8
Sun: 40 min EZ
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs:2 m run
Fri: Rest
Sat: 5K Race!