Great title for a marathon blog, right?
I'm taking a little break from running for two reasons. First, I signed up for a marathon training schedule that is 16 weeks long. It begins in February. It is all running, all the time. Five days a week with a specific purpose for each run. I'm sure my cycling miles will be non existent during that time, so I'm going to enjoy my bike in January!
Secondly, I need new shoes. Go buy some, right? Well that's not as easy as it sounds. I wear a size 5 shoe and they are not easy to find. I have been wearing the same model (Saucony Shadow 6000) for the past decade. They work for me. I can order them online and go out for a 10 mile run the first day they arrive. My current two pairs have over 350 miles each on them. I noticed some pain in my right foot and left knee on Tuesday and knew it was time to get some new shoes. I went to my favorite running site (Road Runner Sports) only to find that the shoes are not available until the middle of January. I went ahead and ordered two pairs, but won't risk running in worn shoes in the meantime. I do not want to start marathon training injured!
So for now, I'll keep working my cardio with mountain bike rides.
Friday, December 30, 2011
Thursday, December 29, 2011
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!)
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!)
Saturday, December 17, 2011
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
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
Running - Getting Back on Track
In 2003, for my 39th birthday, Les got me a Nike running shoe pod. This device tied into my running shoe and measured my miles run. It was a great motivational tool as I tracked my miles each week and worked to run further. Unfortunately my eating was still out of control so running was not a joy!! Carrying extra weight put so much pressure on my joints that I just didn't enjoy what I was doing.
In 2005 the light finally came back on!! I had regained all my weight and knew I was out of control in my eating. Les and I were in Chicago that October. As he worked, I shopped, but I just couldn't bring myself to buy any of the beautiful clothes I was seeing. I promised myself that when we got back home I was going back to Weight Watchers and that's exactly what I did October 28, 2005!
This time I knew what it was going to take and ramped up my running along with my healthy eating. By April 2006 I was back down to my goal weight and plan to stay there.
Here are some numbers that demonstrate my new commitment to running - January - October 2005, I ran a total of 486 miles. November and December, 2005, I ran 266 miles. And that was just the beginning. For Christmas that year Les bought me a new running device to replace my Nike that was slowly falling apart. It is the Polar s625x running watch, heart rate monitor, and shoe pod. I admit that I thought it was a little overkill, but Les had done his research and within a week I was hooked! I wear the watch, heart rate monitor, and shoe pod everyday. The watch gives instantaneous data that includes distance, heart rate, calories burned, current and average speed and much more!
Here are my annual running totals since my recommitment:
2005 751.9
2006 1,865.3
2007 2,415.0
And I'm looking at 2,600 miles this year!
Tomorrow - Half Marathons and Beyond
In 2005 the light finally came back on!! I had regained all my weight and knew I was out of control in my eating. Les and I were in Chicago that October. As he worked, I shopped, but I just couldn't bring myself to buy any of the beautiful clothes I was seeing. I promised myself that when we got back home I was going back to Weight Watchers and that's exactly what I did October 28, 2005!
This time I knew what it was going to take and ramped up my running along with my healthy eating. By April 2006 I was back down to my goal weight and plan to stay there.
Here are some numbers that demonstrate my new commitment to running - January - October 2005, I ran a total of 486 miles. November and December, 2005, I ran 266 miles. And that was just the beginning. For Christmas that year Les bought me a new running device to replace my Nike that was slowly falling apart. It is the Polar s625x running watch, heart rate monitor, and shoe pod. I admit that I thought it was a little overkill, but Les had done his research and within a week I was hooked! I wear the watch, heart rate monitor, and shoe pod everyday. The watch gives instantaneous data that includes distance, heart rate, calories burned, current and average speed and much more!
Here are my annual running totals since my recommitment:
2005 751.9
2006 1,865.3
2007 2,415.0
And I'm looking at 2,600 miles this year!
Tomorrow - Half Marathons and Beyond
Running - Half Marathons and Beyond
Since 2005 I have run very faithfully. I usually run six mornings a week. So how did I become a half marathon runner? Glad you asked! Okay, you probably didn't ask, but here's the answer...
In 2006 our Music Department was doing a fund raiser. We did a 20 kilometer bike-a-thon. While in the planning stages, I realized that 20K was just under 13 miles and I decided it was time to try something new! I determined to run the 20K with a little more added on to complete my first half marathon. Up to this point, the longest run I had ever done was 10 miles so this was a BIG deal!!
Saturday, September 2, 2006 finally arrived! I had sponsors, I had my running shoes, water, hammer gel, and Les was following me on a bike. I was a ready as I was going to be! The route was the Ventura to Ojai Bike Path. I had studied the route and the halfway point was at Foster Park, with water and clean restrooms.
I started out very strong with the goal of running my first half marathon in under 2 hours. That would be just under 9 1/2 minutes a mile. I didn't share this goal with anyone, but it was in the back of my mind, pushing me on.
When I crossed the 10 mile mark, I was in new territory. 11 miles, 12 miles, finally 13.1 miles!! I did it! My total time was 1 hour, 58 minutes, and 57 seconds... I beat 2 hours by 63 seconds! I was so happy and relieved that it was over!!
As anyone will tell you, the feeling of accomplishment will drive you to do more and more! In 2007 my goal was to run a half marathon each month (which I did) and I have run more than one each month this year. My longest run to date is 22 miles and I'm eyeing a marathon in the near future.
One more post tomorrow - Lessons Learned
In 2006 our Music Department was doing a fund raiser. We did a 20 kilometer bike-a-thon. While in the planning stages, I realized that 20K was just under 13 miles and I decided it was time to try something new! I determined to run the 20K with a little more added on to complete my first half marathon. Up to this point, the longest run I had ever done was 10 miles so this was a BIG deal!!
Saturday, September 2, 2006 finally arrived! I had sponsors, I had my running shoes, water, hammer gel, and Les was following me on a bike. I was a ready as I was going to be! The route was the Ventura to Ojai Bike Path. I had studied the route and the halfway point was at Foster Park, with water and clean restrooms.
I started out very strong with the goal of running my first half marathon in under 2 hours. That would be just under 9 1/2 minutes a mile. I didn't share this goal with anyone, but it was in the back of my mind, pushing me on.
When I crossed the 10 mile mark, I was in new territory. 11 miles, 12 miles, finally 13.1 miles!! I did it! My total time was 1 hour, 58 minutes, and 57 seconds... I beat 2 hours by 63 seconds! I was so happy and relieved that it was over!!
As anyone will tell you, the feeling of accomplishment will drive you to do more and more! In 2007 my goal was to run a half marathon each month (which I did) and I have run more than one each month this year. My longest run to date is 22 miles and I'm eyeing a marathon in the near future.
One more post tomorrow - Lessons Learned
Running - Lessons Learned
SheGazelle, you now know more than you ever wanted to know about me and running! When it comes to exercise, I fit in the "Normal is Broke, I Wanna be Weird" category! The recommended 30 minutes a day, most days, is just not enough.
I will finish this series with a few lessons learned. I have read many articles regarding this subject and some of it I've learned on my own. I also learned a lot from the book "Eat Smart, Play Hard" by Liz Applegate, Ph.D.
1. No Pain, No Gain is not necessarily true
Muscle pain is one thing, but I don't ignore injuries. If I start out with a pain in my foot, leg, or knee, I'll run a little to see if I'm just stiff. If the pain persists, I back off. Running through pain can often cause greater injury and put you off your feet for months instead of a day or two. I have never had that happen because I listen to my body.
2. Eating still matters
People often say, "you run so much, you must be able to eat whatever you want." Unfortunately that is not true! Since I rejoined Weight Watchers in 2005, reached goal weight in April 2006, I have been a committed points counter. I write down everything I eat - everyday. I've been able to maintain the same weight using this method.
3. Most people overestimate calories burned
I have read dozens of articles claiming certain exercises will burn hundreds of calories in 30 minutes. Without a heart rate monitor, there is no way to verify that. I can run the same route, two days in a row, but not burn the same number of calories due to how hard I push myself. Having an accurate count of calories burned allows me to know how much extra I have for that day. I burn about 50-60 calories a mile. So if I burn 600 calories on a 10 mile run, I can't have an extra 1500 calories that morning. Which leads back to tracking everything.
4. Food quality is important, too
The first thing I have after a run is a Recoverite with about 32 ounces of water. Getting a good mix of carbs and protein is key to recovery and fueling for the next day. A little bit of chocolate each day helps, too...at least that is what I tell myself!
5. Shoes matter
The general rule on running shoes is 300-400 miles. I buy 2 pairs at a time and rotate them each day. I write the date that I first start using them and after approximately 600 miles, I replace both pairs.
6. Start slowly
When I re-started running in 2005, my average run was 5.5 miles. My typical run now is about 9 miles. I increased my speed and distance slowly. If you've been a couch potato for the last 5 years, start out walking. Depending on your weight, walk 20-30 minutes a day. Increase your time and distance, then slowly add running. Walk a minute, run a minute, lather, rinse, repeat. Do that until you can walk a minute, run two. Keep at it until you're running 15 minutes.
Finally, if after all of this you're thinking about taking up running - do it!! I enjoy it so much, especially running outside early in the morning. You will achieve that runner's high eventually!
I will finish this series with a few lessons learned. I have read many articles regarding this subject and some of it I've learned on my own. I also learned a lot from the book "Eat Smart, Play Hard" by Liz Applegate, Ph.D.
1. No Pain, No Gain is not necessarily true
Muscle pain is one thing, but I don't ignore injuries. If I start out with a pain in my foot, leg, or knee, I'll run a little to see if I'm just stiff. If the pain persists, I back off. Running through pain can often cause greater injury and put you off your feet for months instead of a day or two. I have never had that happen because I listen to my body.
2. Eating still matters
People often say, "you run so much, you must be able to eat whatever you want." Unfortunately that is not true! Since I rejoined Weight Watchers in 2005, reached goal weight in April 2006, I have been a committed points counter. I write down everything I eat - everyday. I've been able to maintain the same weight using this method.
3. Most people overestimate calories burned
I have read dozens of articles claiming certain exercises will burn hundreds of calories in 30 minutes. Without a heart rate monitor, there is no way to verify that. I can run the same route, two days in a row, but not burn the same number of calories due to how hard I push myself. Having an accurate count of calories burned allows me to know how much extra I have for that day. I burn about 50-60 calories a mile. So if I burn 600 calories on a 10 mile run, I can't have an extra 1500 calories that morning. Which leads back to tracking everything.
4. Food quality is important, too
The first thing I have after a run is a Recoverite with about 32 ounces of water. Getting a good mix of carbs and protein is key to recovery and fueling for the next day. A little bit of chocolate each day helps, too...at least that is what I tell myself!
5. Shoes matter
The general rule on running shoes is 300-400 miles. I buy 2 pairs at a time and rotate them each day. I write the date that I first start using them and after approximately 600 miles, I replace both pairs.
6. Start slowly
When I re-started running in 2005, my average run was 5.5 miles. My typical run now is about 9 miles. I increased my speed and distance slowly. If you've been a couch potato for the last 5 years, start out walking. Depending on your weight, walk 20-30 minutes a day. Increase your time and distance, then slowly add running. Walk a minute, run a minute, lather, rinse, repeat. Do that until you can walk a minute, run two. Keep at it until you're running 15 minutes.
Finally, if after all of this you're thinking about taking up running - do it!! I enjoy it so much, especially running outside early in the morning. You will achieve that runner's high eventually!
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