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Run a 5k in Three Days a Week

December 23rd, 2008 9:33am

Are you a fit individual who is looking to run a 5k?   If you have a good cardiovascular background and workout three or more days a week this plan may be for you.

I do suggest that you have contacted your doctor before starting. 

Remember that this program does not take the place of a customized program designed by a certified coach.  With this program will do is get you to the finish line of a 5k foot race in 8 weeks.

Have Fun!

 

Suggested 3x a week workouts schedule (5k)

 

Week one

 

Monday – Easy distance 1 miles & striders

Wed - Get thee to the track

Friday – 30 min (run negative splits)

 

Week 2

 

Monday – 2 miles easy & striders

Wed – Track workout.

Friday – 30 tempo (10 min at 65%, 15 min at 90%, 10 min at 60%)

 

Week 3

 

Monday –  3 miles + & striders

Wed – getting the hint yet?

Friday – Cruse intervals (5 x 1000m or 4 x 1200m at race pace with :45 sec recovery)

 

Week 4

 

Monday – 4 miles easy

Wed – Track workout

Friday – 15 min easy jogging & striders at what you think race pace will be)

 

Week 5

 

Monday – 5 miles & striders

Wed – Where should you be?  The Track!

Friday – 35 Fartlick (change speeds often)

 

Week 6

 

Monday - Easy Distance 4 miles & striders

Wed – Track

Friday – 40 min tempo (10 min at 70%, 25 min at 90%, 5 min at 60%)

 

Week 7

 

Monday – 6 miles & Striders

Wed – Track.

Friday – 45 min tempo (10 min at 65% 25 min at 90% 10 min at 60%)

 

Week 8 (race week)

 

Monday – 5 miles easy

Wed – Track

Friday – 15 min & striders (increase speed of striders to race pace)

Saturday - Race

 

Track workouts:

During week 1 run 4x400m fast with a 400 easy jog between them

Every week add 1 x 400 until race week

Height to Weight Chart

December 23rd, 2008 8:00am

.

 

This is a simple height to weight  chart for the person with average muscle mass.

 By Joe Niezgoda

Female Height to Weight

 

Male Height to Weight

 

low

Target

high

 

low

Target

high

4'10"

100

115

131

5'1"

123

134

145

4'11"

101

117

134

5'2"

125

137

148

5'0"

103

120

137

5'3"

127

139

151

5'1"

105

122

140

5'4"

129

142

155

5'2"

108

125

144

5'5"

131

145

159

5'3"

111

128

148

5'6"

133

148

163

5'4"

114

133

152

5"7"

135

151

167

5'5"

117

136

156

5'8"

137

154

171

5'6"

120

140

160

5'9"

139

157

175

5'7"

123

143

164

5'10"

141

160

179

5'8"

126

146

167

5'11"

144

164

183

5'9"

129

150

170

6'0"

147

167

187

5'10"

132

153

173

6'1"

150

171

192

5'11"

135

156

176

6'2"

153

175

197

6'0"

138

159

179

6'3"

157

179

202

Height = Feet and Inches - Weight = Pounds

Inchworms

December 23rd, 2008 7:40am

Joe's Whole-Wheat Protein Bread

December 21st, 2008 9:26am
This is one of my favorite things to bake. It's quick it's easy and tastes YUMMY.


Here is what you’ll need:

* 2 packages dry yeast
* 1 1/2 cup filtered water
* 3 Tablespoons sugar
* 1 teaspoon brown sugar
* 1 cup skim milk
* 2 tablespoons Smart Balance
* 1 tablespoon salt
* 2/3 cup Pure Whey Protein Isolate powder
* 1/3 cup soy flour
* 3 tablespoons wheat germ
* 3 cups whole wheat flour
* 3 cups white flour
* 1 egg beaten
* ground flax seeds

How to make it:

1) Pre-heat oven to 375˚F

2) In a saucepan warm: 1 cup water, 1 cup milk, 3 tablespoons sugar, 2 tablespoons Smart Balance, and 1 tablespoon salt.

4)Pour into a large mixer bowl. Add: yeast mixture, 2/3 cup Pure Whey Protein Isolate powder, 1/3 cup soy flour, 3 tablespoons wheat germ, 1 1/2 cup whole wheat flour, and 1 cup white flour.

5)Beat at medium speed 3 minutes. By hand stir in: 1 1/2 cups whole wheat flour, and 1 cup white flour.

6)Turn out onto floured board and knead for 10 minutes. If needed add: 1 additional cup white flour. Let rise until doubled.

7)Punch down and knead briefly. Let rest 10 minutes.

8)Place dough in two 9x5" greased loaf pans. Let rise until almost doubled.

9) Brush with beaten egg and sprinkle with ground flax seed meal

10) Bake at 375˚F for around 35 min.

Egg & Cheese Sandwich - A Healthy Meal

December 21st, 2008 8:54am
What you need:

1 Egg, 2 slices of wheat bread, 1 slice of low fat cheddar cheese, 1 tomato, 2 whole leaves of romaine lettuce, 1 leaf of iceburg lettuce.

How to make it:

Lightly coat a non stick pan with olive oil spray. Then add the egg & scramble. While the egg is frying toast the bread and layer the cheese, tomato, and lettuce (Lettuce on bottom, cooked egg on top). Finish by adding the last slice of bread to close the sandwich.

What it has in it:

About 330 calories, 11 grams of fat, 16g of protein, 6 grams of fiber, 950 milligrams of sodium.

Polishing Aluminum Bike Parts to a Mirror Finish

December 7th, 2008 9:10am
I paint bikes and polish bike components to various stages depending on my clients desire. I was recently asked how to polish a stem to a mirror finish. So here it is for those do it your selfers.

Lets start with what you will need to use to get your metal mirrored.

Things You’ll Need:

* Liquid dish detergent
* acetone
* Towels
* Paint thinner
* 320 grit sand paper
* 400 grit sand paper
* 600 grit sand paper
* 800 grit sand paper
* 1000 grit sand paper
* 1500 grit sand paper
* 2000 grit sand paper
* 4000 grit sand paper (optional)
* Buffing pads
* Brown cutting compound
* Rouge cutting compound
* Medium cutting compound
* Fine cutting compound
* Flannel or chamois cloth
* Metal polish (optional)

It's pretty important to start with a clean component. So wash you component with dish soap first. If the surface is painted or anodized you may need to use acetone to remove the finish. After that follow with these steps.

1)
Wash the aluminum using a dish detergent. This will remove debris, aluminum much easier. Make sure you rinse and dry completely.

2)
Clean the aluminum with paint thinne poured onto a rag. This will prep the aluminum for sanding. Rinse with clean water.

3)
Now for the fun part, sanding. I suggest wearing a paper mask for all following steps. Wet sand the aluminum using 320 grit sand paper. Make sure that you sand the entire surface.

4)
Next cut in and wet sand with 400 grit sand paper, then follow with 600 grit, then 600 grit followed by 800 grit, then 1000 grit, then with 1500 grit, then finish with 2000 grit. If you want to get a deeper finish you can then move to 4000 grit paper, but this step is optional. At this point the aluminum component will be shiny and smooth, but not mirrored.

5)
Next, buff the aluminum using a buffing pad (wool works best because it will not grab the component like a cotton pad will). Buff with a medium cut to a rough cut compound such as a brown compound. Use circular motions and don't let the pad sit in one place too long.

6)
Next, follow with a medium cut compound and then finish with a fine cut compound.

7)
Now you are almost finish, wash the component and remove all the left over compound and dust. Then finish with a metal polish and hand buff to a mirror finish.

That it it's really that simple, now have fun and make those components shine.
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