Friday, February 3, 2012

W.O.W.: Running

I like to run. Scratch that. I love to run.

Well, most days.


In the past two and a half years, I went from someone who huffed and puffed after a quarter-mile to someone who has ran a handful of 5ks and 10ks, three half-marathons, a 10.5-mile trail race and a 16-mile trail race. I'm someone who's training for a fourth half-marathon and looking toward a full.

And despite thousands of miles logged, I'll be the first to admit that I am not an expert.

Just wanted to put that out there before I answer your running questions.

Robyn asked: I am planning my training schedule, and for the first time have a speed goal, not just "survive a marathon without dying." I have the long, slow run thing pretty much down. But how fast are you doing your weekly short runs, intervals and tempos, relative to your goal pace?

I am sort of ashamed to admit this but I totally wing it when it comes to running on a pace. For tempos, I run comfortably hard and for intervals, I do almost all out. Wouldn't recommend it. 

What would I recommend? McMillan Running Calculator. The site allows you to input your best time, and it will give you paces for different workouts. It's best to have a race, such as a 5K to use, to give you numbers but you can also use a goal time.

For example, I'm training for the Martian Half-Marathon in April. I could put in my best half time (1:54:12) but I was at peak fitness and had trained to go sub-2. I will not be going sub-2 this time, not 9 months after a baby. I think my realistic goal will be 2:10, 2:05 if I'm having a good day. For a 2:10 half, I should be doing long runs at a 10:58 to 11:58 pace; weekly short runs at 9:56 to 10:13; tempo intervals at 9:31 to 9:56; and 400 repeats at 2:03.5 to 2:10.6.

Notice I said should.

When I was training for my sub-2 half, I did most of my long runs far faster than I should have because I was doing them with Mark. Also, my intervals were far faster than dictated because I was so nervous about meeting my goal. Most coaches would not suggest this, and I'm pretty lucky that my body held up and I didn't get injured.

Anonymous asked: I started training for a 5K on December 1st (I started the Couch to 5K program). Just this past week I started jogging for 25 minutes...straight! Albeit at a 3.8 mph pace. But that's okay. I've only jogged outside once though (on a trail by my house). The rest of the time I've been on a treadmill. To be honest, I'm scared to death to run "in the real world" (on the roads). I'm so self-conscious. Did you feel that way when you started running/jogging? Do you have any tips for me to overcome this feeling?

Yay for you! It doesn't matter how fast you go as long as you go. Twenty-five minutes is no joke.

I was definitely self conscious when I first started running. Even as a more experienced runner I wondered what people thought. I wondered how much my butt jiggled or how slow I looked.I wondered if I had the right form or had the right clothes. One day, when I was running at the track in 900 degree weather, I stripped down to sports bra and shorts. I was so self conscious because I have extra skin and not flat abs. After spending one too many minutes worrying, I decided that people could snark if they wanted but I was the one out there. I was the one running and doing the best I could do.

No matter what you do, people will judge you. Let them judge you for doing something good for yourself.

Leah asked: This is slightly off topic, but, have you ever had any issues with your knees that prevented you from running when you first began this journey? Or did you wait to run until after you'd lost some of the weight?

People are going to hate me but I have been very lucky to run pain free. Sure, I've had my fair share of  aches but nothing crazy. My biggest problem was shin splints and runner-up was knee pain. I noticed that things got better as the weight came off (I didn't start running till I was in the 180s) and after getting good shoes. 

It's so important to invest in yourself and go to a specialty store where they can fit you for shoes. Good support and cushion, in my opinion, are vital for a beginner, and shoes from Kohl's or even Dick's won't provide those.

7 comments:

  1. I so need to replace by good running shoes. I made the mistake of buying a pair at Kohl's and now they are my gardening shoes.
    Any tips for starting out trail running? My husband and I saw a bunch of trail runners during a hike last year and I've been wanting to do it ever since.

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    Replies
    1. Run for time and not for distance. Your pace on the road doesn't equate to the same on the trail. Trails are generally much easier on the body than the pounding miles on the road. Also, your conditioning will drastically increase if those trails have some hills on them.

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  2. Great link. I cant wait to really review it this weekend! Erica

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  3. i did blog walking and found these nice blog..u inspired me..till now im strggle to reduce my weight..

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  4. Thanks for answering my question! :) It's great that you haven't had much pain.

    I invested in some quality shoes. The theory from physical therapy is that my hip/back/ab muscles weakened while I was on bed rest and once they strengthen the pain should go away.

    Time will tell, I guess!

    ReplyDelete
    Replies
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  5. Thanks to replying to my question re: self consciousness while jogging outside. Last week, I jogged outside (in 22 degree WIND chill). It felt great. Today will be a balmy 45 degrees and I am jogging with a co-worker at lunch time. This is the last week of the Couch to 5K program. After this week, I'll work on my speed. I'd like to finish the 5k in less than 45 minutes...less than 40 would be ideal. But as long as I don't die, I'll be happy. Thanks again!

    ReplyDelete