Winter Running Tips from a Californian

I've read several blogs with winter running tips.  I'm in awe of runners who run when it's 17 degrees outside!  As a California native and life long resident, with a few years of Hawaii running under my belt, I know I am spoiled.  I run outside year round.  I haven't owned a treadmill in over a decade.  Actually, I'm not sure why I had one in the first place.  There is really only one crazy weather factor I deal with (and I've dealt with it in Hawaii, too) and that is WIND.   So here are my tips for running in the wind:

Your pace is going to suffer when it's windy.  Think of wind like hills - speed work in disguise.  After a week or so of running in the wind, I am so over it.  But when it stops and I run the same route, running feels effortless (at least for a few miles.)

Dress accordingly.  Check more than the temperature.  Most weather apps have a "feels like" temperature.  Layers are really the only way to go.  Southern California experiences Santa Ana winds for many months of the year.  These winds are fierce and can often be very warm with single digit humidity.  Even for short runs, taking some water along is a good idea.

Walking is not only okay, it may be necessary.  Sometimes there are downed trees that I have to get around.  On Tuesday there was a wall of tumbleweeds in my path.  I had to climb over a short fence to get around them and I figured I might as well take a picture while I was at it.  I've had a huge wind gust literally take my feet out from under me.  When I feel like I'm losing my footing, I walk.

Plan your route well.  There are some routes in my neighborhood that are a little less windy than others.  We live in a hilly neighborhood so the wind whips over the hills and through the canyons in all kinds of directions.  I know if I go counterclockwise from my house that I will encounter the least amount of headwinds.  I took a different route on Tuesday and had crosswinds (10-15 mph, with gusts up to 40) the entire time.  I won't be running that route again in the wind!

Wear sunglasses.  Getting dirt and debris in my eyes does not make for a fun run.  I have a pair of sunglasses that have three lenses, one is clear and I wear them if the sun isn't up.

How windy is it where you live?  Any tips I missed?

Perfect Marathon Taper

I received a really interesting email this morning from TrainingPeaks. "4 Steps to Your Perfect Marathon Taper" by Ben Rosario.  I'm still quite a few weeks out from my taper, but I don't want to forget these great tips.  "Tapering for a marathon is almost as difficult as the training itself. The goal is to freshen up while still keeping your fitness. Following these four steps will help you reach your true potential."  Here are the four tips:

1. Evaluate where you are on “the line.”
2. Remind yourself you can only do too much at this point.
3. Stay in “the mode”
4. Relax

As for this week... I have a 20 miler tomorrow so it's hydrate and rest today.

Reading My Mail

TrainingPeaks had this to say about tapering:

It's normal to feel "off" during the taper. As you reduce your mileage before a race, you have time to obsess over every stiff joint and unfamiliar sensation. And tapering can make you feel weak, creating anxiety that can lead to an upset stomach. Think of each symptom as a sign that your body is recovering and preparing to race. Fill your new found free time with nonrunning activities that allow you to rest your body while keeping your mind occupied.

So far this week my running has been well below average, I've been really slow.  I'm also trying to not obsess over this ache in my right knee... this is actually a new pain, I've had pain in my left knee, but not the right.  Oh the mind games of marathon training!

Not sure about any new found free time, other than sleeping until 6:30.

Logistics

TrainingPeaks has had great advice throughout my entire training program.  As marathon weekend gets closer, I may share a few more than usual.  Here is a little about the logistics:

Nail down all your race-weekend logistics as soon as possible. This will help stave off race day stress. Ample planning can help stave off stress on race day. Double-check your registration and the start time of the race. Figure out how you'll get to the starting line and where you can park. If your support crew is coming along, reach out to race officials to determine the best place for them to cheer you on, and where you'll meet them afterwards.

Les and I are spending the weekend in Ojai where the race starts.  He is riding the Ojai Valley Double Metric Century (125 miles) on Saturday, then it's my turn to run on Sunday.  Start time - 6:00 a.m.  If it's warm out, I'll be glad for the early start.  If not, I won't mind since that's the time I'm usually out running anyway.

This is our delayed anniversary celebration (21 years on May 25th.)  Last year we were in Rome, this year in Ojai...

Goals

TrainingPeaks has been more than just a training plan.  Every day there is some tip or direction for my training.   It has been money well spent.  Now that I'm heading into the final month of training, the tips are changing.  It's about Marathon Day and beyond.  Here are a couple that I've been thinking about:

As you're heading into the final month of training, it's a good time to review your goals. Set as many goals or as few as you like, but make sure they're yours. Some objectives grow in importance during the course of training; others diminish or disappear altogether. It's important to reconnect with the reasons that are driving you on this final push to the finish line.

My plan is called "Break 4:00 Marathon."  My first half marathon was under 2 hours, so I thought this would be a good plan to work with.  It's been hard.  9:09 pace is a killer sometimes!  But I feel like I've gained so much from this plan.  Will I break 4 hours?  At this point, I really don't know... and I'm not sure I care!  I'll just be happy to cross the finish line!

This is a good time to start making plans for what you'll do after you cross the finish line. Set a goal beyond your big event to keep your fitness on track and stay motivated. Signing up for a race that's longer or shorter than you're used to will force you to face different mental challenges. Pick a distance you've never run and get an automatic PR.

Next up for me?  Reconnect with my mountain bike!  I've been missing it and am looking forward to a summer of riding.  Les and I have tossed around the idea of taking our bikes to Catalina Island for a few days.  That's where I first started riding two years ago and I'd love to give those hills another shot!

Fat vs. Muscle

Back in January, I wrote a post called "Weighty Matters" and talked about the difference weight can make in running.  I made a goal to lose a minimum of 5 pounds by my marathon.  I haven't seen much progress on the scale lately.  Fortunately there are other ways to measure fitness.  One of these is in measurements.  I took my measurements in March and again last week and had lost about 2 inches.  I knew I was feeling smaller and my legs are definitely feeling more muscular, so I was glad to see the progress on the tape.

It's the old "muscle weighs more than fat" explanation.  Which isn't quite accurate ~ muscle weighs the same as fat... it just takes up a lot less space. This is the best explanation I've ever found: "A woman weighing 150 pounds with 19% fat will look much smaller (and be much healthier) than a woman at 150 pounds with 35% fat. They weigh the same, yet the composition is different. Because muscle is more dense than fat, the person with less fat and more muscle will look smaller."

What 5 pounds of fat looks like

What 5 pounds of muscle looks like

So if I'm weighing the same, but taking up less space that translates to stronger muscles and a faster runner.  If you're on a weight loss journey and see the scale stall, take some measurements away from the scale.  How does a certain skirt fit?  Is your watch looser around your wrist?  Pull out that old tape measure, write down a few key measurements, then recheck in about a month. 

The Importance of Rest

I may have blogged about rest before, but this was in my training plan for today and I thought it was worth sharing:

If you get no sleep the night before a hard workout, try to rejigger your schedule and run easy instead. It's best to do the hard workout when you're well rested. If you try to run hard when you're tired, the workout will seem tougher than it should. You'll have to use more energy to perform at the same intensity, and that can be discouraging.

It's not just the rest DAYS that are important, but quality rest at night as well.  Using more energy to perform at the same intensity is not my idea of fun!

Tempo Run and Active Recovery

Today was my first Tempo Run.  Here is the description from my training plan:

Today you'll do a tempo run. After a two-mile warmup, run 3 miles at your tempo pace (8:30/mile), then cool down with three miles of easy running.

Your tempo pace should feel hard but controlled. You won't be able to talk comfortably at your tempo pace, but it shouldn't feel as if you're racing.

2-mile warmup
3 miles @ 8:30/mile
3-mile cooldown

8:30 pace feels like racing to me!  After warming up for 2 miles, I was able to run an 8:58 mile, but knew I couldn't sustain it.  I also knew I have a 9 miler on Thursday and 18 on Saturday and couldn't afford to be sore for several days by overdoing it.  So, I backed off my pace and kept it under 10 minutes a mile.

At about the six mile mark, I took a walk break for about 1/2 mile.  After a minute or two, I thought about running, but made myself walk until I turned on a certain street.  I kept moving at a quick pace, but did not run.  This is known as "active recovery."

Active recovery has been found to help athletes recover more quickly than complete rest.  One study found that "After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals. The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout."  So walking in the middle of a hard run is actually better than cutting the run short and trying to keep running the entire time.

I have never intentionally done active recovery before today, but was very pleased with how I felt after that short walk break.  I was able to bring my pace under 9:00 minutes a mile for a short while and kept it under 9:30 for more than a mile.  This is definitely something I will be incorporating in future workouts.

LA Marathon 2012

Yesterday was the 27th Los Angeles Marathon.  Of course I was very interested in the event.  The winners:
Men's division:  Simon Njoroge - 2:12:12 (5:02 pace!)
Women's division:  Fatuma Sado - 2:25:39 (5:33 pace!)

So out of my league!  I cannot imagine running a single mile in under 6 minutes, much less running 26.2 miles at that pace. The fastest female in my age group (45-49) ran it in 3:12:53.  The top 46 women in my age group all finished in under 4 hours.

I read an interesting story on Saturday evening by James Fell, a fitness trainer who ran the marathon.  It was his first.  His goal was to finish in under 4 hours, just as I hope to do.  In the middle of his training he suffered an ankle injury due to upping his speed too much.  There were actually two articles that you can read here and here.  But here are some highlights:

I thought I was tough. But being in great physical condition is not enough. What matters is listening to your body when it's warning you that you're pushing yourself too hard. Don't let arrogance mute that message.

You only get to run your first marathon once. But if I could do it all again, there are definitely some things I'd do differently.

What I did right:
• I was ambitious. Deciding to run a marathon and find out what you're made of is a good thing, in my book.
• I decided to write about my mission. By making a public commitment, my motivation level was cranked up several notches.
• I fueled my training with complex carbohydrates, including lots of whole grains, as advised by sports nutrition consultant Nancy Clark.
• I listened to medical experts when I got hurt. Despite my eagerness to train, I rested my ankle and followed the prescribed rehabilitation program to reduce the risk of further injury.

What I did wrong:
• I was too ambitious. Had I trained at a 9-minute-per-mile pace, it's quite likely I would have avoided injury and still had a fair chance at finishing in under four hours.
• I failed to seek even basic advice. The mistakes I made were common first-timer errors that were eminently preventable.
• I let my ego rule. Aching thighs were an early warning that I was going too fast, but I paid no heed. Now I'll be attempting a marathon having never gone further than 16 miles in one outing.

So I had to find out this morning how James did... He finished in 3:52:46!

This gives me hope! I plan to learn from him.  I think I may have sabotaged my efforts a couple of weeks ago by upping my pace too much. Two weeks ago I was nailing 9 minute miles, but when it came time to run 13, I was stiff and sore.  Last week, I dialed it back and was able to run a comfortable 15 miles.  Yep, upped the pace too much.  Gotta listen to the warnings my body is sending.

Fueling Strategy, Part 2

Last week I talked about what I eat before, during and after a run.   Today I'll let you in my kitchen for the rest of the day!  Fueling for a long run doesn't just happen the morning of the run.  It's what I eat on a daily basis.  I work hard to meet 5-8 fruits/vegetables a day, eat whole grains and lean protein.  I'm not perfect by a long shot. We rarely eat fast food and when we eat at restaurants I try to order as healthy as possible. 

Breakfast

• Most days I have a shake made with soymilk, frozen berries and Recoverite. 
• Oatmeal, I add 1/2 cup of frozen berries (heated up in the microwave first)
• Waffles - I don't have these very often, but when I do it's on a day that I haven't run because they don't have much, if any, protein.

Lunch

• Sandwiches on whole grain bread, made with turkey or ham, cheddar cheese (the real stuff, no "processed American cheese food" for me!), then layer on whatever veggies I have - pickles, tomatoes, bell pepper, pepperchinies, etc.
• Other sandwich options are tuna, chicken, or egg salad.
• Quesadilla, I especially like these with a little chicken and barbeque sauce.
• Sometimes on Sundays, when I know I won't have time to eat dinner, I'll make Sloppy Joes for a more substantial lunch.
• Soup - vegetable, tomato, chicken noodle, chicken tortilla, etc.
• Popchips are a staple around here.  Or tortilla chips and salsa.
• I'll also have an apple or orange or cup of fresh fruit.

Dinner

• Check out Friday Foodie!  I eat real food - pasta, enchiladas, meatloaf, chicken, turkey, tacos, etc.  
• We have salad with our dinners most nights of the week and a vegetable.
• During the summer we have fruit salad just about every night.
• Favorite carbo meal the night before a long run - Pizza!  Les and I both have found that it is the right fuel for us instead of a large plate of pasta.  I haven't done any scientific research to back this, it just seems to work.

Snacks

• Graham crackers
• Fruit
• Cheese and crackers
• I don't keep cookies in the house, too easy to go overboard.  I have a candy jar on the kitchen table that usually has some kind of chocolate in it.   MOST of the time, I can have 2-3 minis and be fine.  I have been known to eat more...
• I am not a nighttime snacker, AT ALL.  I almost never eat anything after dinner.  1:00 to 4:00 in the afternoon is when my snack attacks hit!

Hammer Nutrition talks about fueling the "Endurance Athlete" and Les uses that phrase often.  Would an Endurance Athlete eat that?  My answer is not always yes, but I'm working on it!

Wordy Wednesday - Rest

I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength. 
~Ryan Hall, Olympic Marathoner

This Sunday I will kick-off my 16 week training program for the O2O marathon.  First up:  A Rest Day!

I confess this is something I have a tendency to ignore.  If running five days is good, six or seven is better, right?  That's okay for less stressful endeavors, such as walking, but running tears down muscles and stresses joints. I've noticed in the past two weeks as I've upped my pace that my muscles are sorer.  I need the rest!  Here's what my training plan says:

Treat your rest day as an important part of your training.  Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. Rest builds strength, reduces fatigue, and prevents injuries. Since most running injuries come from overuse, a day off at least once a week can help prevent a three-or four-week forced layoff down the line due to a strain or a stress fracture.

I'm not interested in a forced layoff, so I'm resting as scheduled.

Wordy Wednesday - LSD

LSD is the most common hallucinogen and is one of the most potent mood-changing chemicals. It is manufactured from Lysergic acid diethylamide.  And has absolutely nothing to do with running!

In the world of running LSD is a long, slow distance run to build endurance...

Why would anyone want to run slow?   Long runs improve aerobic capacity, build your strength, and get your body accustomed to spending hours at a time on your feet.  A 15 mile run, at 10:00 pace, would take 2 1/2 hours.  That's a long time on your feet.  It also helps you get use to drinking water and eating a little something while on the run ~ both very important aspects of going the distance.

It can be tempting to crank up the distance and the pace at the same time. That's a recipe for injury. In the early weeks of training, focus should be on developing a solid base of running at easy, slow speeds. It's essential to do this before you build speed into your program.

Wordy Wednesday - Pace

Pace is simply how fast am I running?  A 10:00 pace is running a mile in ten minutes and you would cover 6 miles in a hour.  If you walk 4 miles in an hour, your pace is 15:00.  World class runners often run 5:00 pace - which would mean they would run a marathon (26.2 miles) in 2 hours 11 minutes and 6 seconds.  The world record is 2:03:02 ~ a pace of 4:42!  That is fast!!!

To run a marathon in four hours, the pace must be 9:09.  Does that mean every step is at that exact pace?  No.  The pace will vary depending on the terrain (up hill, flat, down hill) but the overall pace must be 9:09.

Marathon race pace, or MP, is one of the things I'll be working on during shorter runs.  Each day of my training schedule, along with my distance, I have a pace target.  That is getting my legs use to running at that pace, turning over at a steady clip, not trying to beat the person next to me who may be an 8:00 pacer.  It's also important to keep a steady pace over the long haul, not going out too quickly, then hitting a wall with 5 miles to go.

The first run of my training plan is 4 "easy" miles, 10:04 pace.  That's not exactly an easy pace in my book, but it's a great target!

Today was my first "real" run of the 2012 season.  I ran 7.23 miles with an overall pace of 10:55.  Here is how my miles went:

Mile 1:  11:15
Mile 2:  11:14
Mile 3:  10:06
Mile 4:  10:44
Mile 5:  12:09
Mile 6:  10:42
Mile 7:  10:28

Oh Mile 5, how you hurt me!  You, with your hill with a 6% grade.  But you didn't defeat me!  Mile 6 flew by and I finished mile 7 even stronger!

9:09 pace for a 4 hour marathon?  Eek!  I've got work to do!

Step 6 of Marathon Training - Get Started

This is the final step in getting going with marathon training.  Next week I'll tell you about the specific plan I will be following.

It doesn't matter if you have the world's best coach or the more scientifically advanced training schedule available if you don't stick to the plan.

Step six in your plan is to go out today and do your first workout.  Once you have done it, come back home and make a note of what you did and the results of your benchmark tests.  You now have a detailed plan that sets out exactly what you have to do each day to succeed.  I can't stress enough how important it is to record your training results and workouts.  Being able to visualize your improvement is a huge motivational tool.

Skipping Training Sessions
Don't beat yourself up if you miss a training session.  We are all human and these things happen.  You may get sick, work may get in the way or it may be one of a million other interruptions.  If you do miss a session, sit down with your plan and rearrange the next few days training.  If you had a rest day planned then guess what?  You just had your rest day!

Flexibility is Key
While your training plan is structured to keep you on track, it should not be inflexible.  So long as you are following the intermediate goals you have set yourself and are seeing improvements in your benchmark testing then you are on the right track.

While training randomly on a whim and doing what you're in the mood for every day can be very fun it will not reap the rewards you want.  If your goal is continual improvement and long-term success, an intelligently designed training plan is the map that will lead you to be a winner this season.

Step 4 of Marathon Training - Eat for Success

This just might be the most important part of any training!  Especially the second point.  I've learned from personal experience, just because I exercise does not mean I can "eat what I want."

Stop right now and think about your daily nutrition. Proper nutrition is one of the most important aspects of your marathon training. Nutrition is, however, the most easily overlooked of all training aspects of any marathon training program. We tend to focus so much on conditioning and not on fully optimizing our training.

Train Smarter

We have all heard the saying "work smarter not harder", and this could not be any more true that in relation to your eating habits. Step four in designing your marathon training plan is committing to a better diet.

Nutrition is the fuel for our biomechanical engine. If we don't put in the right fuel, we don't get optimal results. You'll have a far better chance of succeeding if you eat the right foods and consume the proper amount of calories, minerals, and vitamins.

You Can't "Eat What You Want"

Athletes often assume that since they are fit they can eat whatever they want. While it is true that being physically fit enables people to consume more "junk food" and still have more energy and overall better health than the average person, unless your nutrition matches your training in terms of quality, your performance will suffer.

Grains, lean meats, vegetables, and fruits are all wholesome foods that will give your body the energy it needs to keep on training. Relying on pricey drinks and energy bars can get really expensive, so you'll do better if you plan meals that contain these foods.

Stay away from foods high in sugar and fat when you're training for a marathon. Your training will be negatively affected when you consume a lot of junk food. You should also steer clear of alcohol, because that will leave you dehydrated and contains a large amount of 'empty' calories.

You'll achieve your goals quickly when you incorporate proper marathon nutrition as part of your training.

Pre Training Diet

Eat a small, healthy 100 to 200 calorie snack before your workout and then a sensible snack or meal afterwards for recovery. Keep fuel available for your workouts so you get maximum benefit. The result is better performance and a better gain from the training session.

Increase Your Protein Intake

Normally, a person's recommended daily intake for protein consumption is 0.8 grams per kilogram of body weight. But endurance athletes have different needs. Depending on body type, size, and weight, they need anywhere from 1.4 and 1.8 grams per kilogram of body weight.

Step 3 of Marathon Training - Add Detailed Training Sessions

Step three in putting together your training plan is to fill in the details of each daily workout within each of the three-to four-week training blocks.

The framework structure you already have in place will make it easy to ensure you are progressively loading your training and the Rest Weeks that are already incorporated into your schedule will avoid any risk of overtraining.

In the earlier weeks of your training, focus on longer lower intensity training sessions.  Keep your heart rate at an elevated level but not at anaerobic levels.  

Indoors or Outdoors?

Your running training can be done outdoors or inside on a treadmill.  If you prefer indoor running you should make sure you do sufficient outdoor running prior to Race Day.  While indoor treadmill running is great for building base endurance, you need to expose your body to the specific conditions of real running to succeed.

Detailed Workouts

There is not enough space in this email to set out specific workouts in detail.  In fact I often run day seminars entirely dedicated to this topic.  The key to optimal performance is very focused training, developing technique before loading on the distance.  You must incorporate technical drills into your training rather than simply training for time or a set distance.  

Take a look at a sample week from my Beginner Training Plan for an example of the detail required and both the incorporation of specific training drills and the varying training intensity levels.  (It's a free download). 

There is no getting around the fact that if you want to design your own training plan, adding the details of your daily workouts does take a decent amount of time (my students typically tell me it takes over 4 hours to design a Beginner training plan).

Can't I Just Download A Free Plan?

I'm often asked "why can't I just download a free training plan?"  My response is simple - while free training plans are a great general overview for your training, they omit the crucial details. 

Simply saying "Tuesday - 45 minutes running training" is not an effective way to train.  I have said it before and I will repeat it now - you need to Train Smart.  My training plans are designed such that not a single minute of training time is wasted.  You do the proven optimal amount of training and no more. 

Step 2 of Marathon Training - Set Out Your Training Framework

Step two in designing your training plan is to map out the broad framework of your training schedule and periodize your training efforts.  

Plan Backwards from the Race Event

Get a calendar, and mark down the race date and your goal event.  Now work backwards and count the number of weeks you have to train.  

Now, download this template training week and print off as many copies as you have training weeks available.   (It's a free download). 

Schedule Around Important Commitments

Make a note on your templates of any other important dates and events you are committed to during your training period such as vacations, weddings and all other dates that you are certain you will not be able to train.  You should also make a note of any practice events that you are planning to take part in as further preparation.

Divide Your Training into 4 Week Blocks

Divide the weeks you have available to train into periods of three or four weeks.  Work backwards from your race day.  The week of your race should be labeled "Race Week." 

The week immediately prior to Race Week is your "Taper Week" which is a week of rest and last minute preparation.  The two weeks prior to Taper Week are your "Peak Weeks". 

Continue working backwards on your templates and ideally you'll end up with four or five three- to four-week periods, a couple of Peak Weeks and a Race Week.  Now you have a basic overview of your training plan.

Add Recovery Weeks

Every three-to four-week period should end with a rest and recovery week.  Label the last week of each three-to four-week training block "Recovery Week".  Keep the workouts light in your Recovery Week, your body needs this time to recharge and grow stronger.  Total training volume in each Recovery Week should be about half of regular training weeks.

As a general rule, the three to four week periods at the beginning of the training plan should focus on building an endurance base.  You should focus on longer, lower intensity (and heart rate) workouts at the beginning, adding speed and explosive power workouts towards the end of your plan. 

Step 1 of Marathon Training

I signed up for free Marathon Training tips and started getting them in my email. I'll be sharing them here, of course.

Step 1 of Marathon Training

The first thing to ask yourself is what are you trying to achieve? This will obviously depend to an extent where you currently are in terms of physical fitness. It's better to start small (with, for example, an 'easier' flat course marathon) and your goal should be both challenging and realistic.

You must be passionate about your goal - without the passion you will not be willing to push yourself that extra mile in training or get out of bed to train when its still dark outside. Write your goal down. Once you have your goal you have a target to focus your training plan design on.

The final thing to do in Step 1 is to sign up for your chosen event and commit to it. Get out a calendar and make a note of race day. You now have a tangible goal to work and train towards.

This goal is the foundation of everything that will follow.

Trust me, the results will be worth your effort.

Just remember that statistic:

Athletes who stuck to a plan were 76% more likely to finish their chosen race.

Step 1 for me is checked off!

Marathon Training Starts Here!

Welcome to my new blog!

This is dedicated to one subject instead of the multitude of subjects I like to cover over at McMoments and Memories ~ training for the Ojai 2 Ocean Marathon on June 3rd.

Topics I plan to cover:

1. Running long distances
2. Eating on the run (literally)
3. Avoiding injuries
4. Avoiding burnout
5. Speed work
6. My training schedule - how it's working (or not)
7. Running terms and what they mean
8. Lost toenails (it's inevitable!)

I am not a nutritionist, physician or trainer, I'm a runner who is trying to accomplish this goal. If you have any advice, I'll take it! I also know that every body is different, we can't eat the same or train the same, so what works for me may not work for you. Lots of trial and error going on here. I'll hope you'll be inspired to try some new activity this year as well. Maybe you'll do a couch to 5K (or couch to the end of the block!)

Running - How I Began

This post, and the three following it, were originally posted on McMoments and Memories in 2008. I wanted to add them to this blog as a basis for how I started running and to answer some basic questions.

I had the following comment from SheGazelle on September 5th

"Now you might have covered this already (if so, just point me to the right post,) but I would be interested to hear about how you became interested in and got started running. I mean, I figure you laced up your shoes one day and went out the door to pound the streets, but I just thought there might be more to the story. =)"

In my attempt to answer, this became a total of four posts! I could have put it all in one, but I guess I'm a little ADD because I personally don't like reading posts that go on and on and on, so I decided to break it up! Get ready for running overload for the next few days! Or come back next week...

My first adult attempt at running started in 1996 when I was hired to work for Amgen. At the time, the company had an employee gym, but they also paid up to $200 a year for employees' personal gym memberships. I enrolled at an all ladies gym and started going 5 mornings a week, spending 30 minutes on the treadmill and 30 minutes working out with weights.

It was during that time that I went from walking to running on the treadmill. A lady on the treadmill next to me had a routine of 5 minutes walking, 5 minutes at a high incline, 5 minutes running. She suggested I try it and before long I was running the entire time. Running on a treadmill is the easiest way because all you do is up the speed and your legs either follow or you fall off! The consistent speed of a treadmill is a great way to work on form, no flopping or flailing!

It must be noted that during the year that I faithfully attended the gym, I did not lose any weight! Up to that point in my life (age 32) I had never been on any kind of diet. I was still operating on the thinking that I had a teenager's metabolism!

At the end of that 12 months, I weighed more than I ever had and was discouraged with the gym! Fortunately at that time, Amgen started Weight Watchers at Work meetings and I decided to spend my 200 company dollars on WW fees instead of gym fees. After getting a better understanding of portions, calories, fat, fiber, etc., the weight started coming off. But I knew exercise was also necessary, so I started walking in my neighborhood.

From September 1997 to February 1998 I lost approximately 30 pounds and had worked up to walking/running about 3-4 miles, 4-5 mornings a week. Some days just walking, other days running the majority of the way.

Lest you think I have been a faithful runner since that time, I will relieve your mind at this time! I maintained my weight loss and ran faithfully until late 1998 when Mom passed away. The emotional void was first manifest in my eating habits, although I did keep running. It wasn't until Les went grad school in August 1999 and our schedules got totally out of control that my running fell off. Gradually at first, then completely!

From 1999 to 2003, my running was very hit and miss. I can come up with a million "reasons", but truthfully, I just lost all motivation, even as I had to purchase larger clothes!

Tomorrow: Getting Back on Track