This week was a little harder than last week. Wednesday’s interval run was the most difficult and Thursday’s interval run was the easiest. I enjoyed Saturday’s run especially. The morning started out chilly and since it was a day off from work I decided to wait until it warmed up a bit. By 10 a.m. the temperature reached 40 degrees so I decided it was time to hit it. It was very sunny by then and things began to warm up quickly from there. Maintained a nice steady pace throughout my run and never felt like I was pushing it.
Monday: 46 minute run. 4.19 miles at 10:58 pace.
Tuesday: Rest day (but still did some walking).
Wednesday: 22 minute interval run. 10 minute fast run/2 minute walk/10 minute fast run for a distance of 2.24 miles at 9:49 overall average pace.
Thursday: 26 minute interval run. 4 minute slow run/1 minute fast run followed by 2 minutes of walking (x6)/4 minute slow run for a distance of 2.2 miles at 11:53 overall average pace.
Friday: Rest day (still did some walking).
Saturday: 60 minute run. 5.45 miles at 11:00 pace.
Sunday: Strength training & stretching.
The goal on Saturday’s run was to run for a duration of 54 minutes. I change my running routes often and conditions change everyday. You can’t always pick a running route that will finish at the exact running duration you’ve set for the day. I probably could have finished my run closer to the 54 minute mark but I was feeling good and enjoying the run so I didn’t worry about it. Six minutes of extra running for the day isn’t going to ruin your chances of achieving your overall goal.
A few tunes on my workout playlist for week ending January 31, 2016:
Hanging On the Telephone – Blondie
Suffragette City – David Bowie
Bye Bye Love – The Cars
Beat On the Brat – Ramones
Middle of the Road – Pretenders
Browsing some old photographs I realized I have a photo from the very first 10K race I had ever run. It was in St. Louis, Missouri on September 30th, 1990. Prior to this race I had ran in several 5K races but this was my very first 10K. The race started outside of Busch Stadium and finished on the infield of the ball park.
This was Busch Stadium II that opened in 1966. In the first full season playing in the stadium the Cards won the World Series beating the Boston Red Sox (1967). I remember this because as a eleven-year old boy this is when I became a lifelong Cardinals fan. The Cards had some great players on that 1967 team. Bob Gibson, Tim McCarver, Lou Brock, Curt Flood, Orlando Cepeda, Mike Shannon, Roger Maris, Steve Carlton to name a few. What a team that was! I lived in the St. Louis area for a few years from 1989 to 1991. Took my daughters to games there quite often so I have a lot of memories of that ball park. I still watch the Cardinals on television and travel occasionally to see them play. I also proudly display a St. Louis Cardinal plate on the front of my car.
Sorry for the distraction. Here’s the finish photo from that day:
Finish of My First 10K Race – 1990
The event was the Bud Light Stadium Run. My finish time was 51:43. Quite a bit faster than I can run today but I’m OK with that. Something else I should share with you. Just two years before this photo was taken I was a two pack a day cigarette smoker! Quitting cigarettes was the hardest thing I’ve ever done in my life but I’m so happy I gave that habit up. All I can say is if you make up your mind you can do anything. I don’t consider myself as being any different than the next person so if I can do it-so can you.
The day arrives when I will run my first 10K race in nineteen years! I can’t say I was really ready but I prepared enough to get out there and finish the race. The night before the race we had thunderstorms like crazy. It pretty much rained all night. By race time the rain had stopped but it was unusually warm for the time of year and the humidity was well over 90%.
Jingle Jam 10K 2013
I think you can tell by the expression on my face I was struggling a bit toward the finish line. My finish time was 1:15:59. Not exactly a smoking fast pace. Still, I finished the race and that was my goal and I achieved it.
Now that I feel like I can call myself a runner again I’m ready to go out and run in an organized event. I search the internet for races in my area and I find a 10K scheduled in about eight weeks. At the time I certainly didn’t feel prepared for a 10K and would have rather signed up for a 5K but there wasn’t anything available that fit my schedule. I decide to go ahead and sign-up for the 10K.
With eight weeks to get ready I added the 10K Runner app to my iPhone to use as my training plan. The 10K Runner app is a fourteen week program with the first eight weeks exactly like the 5K Runner app. If I started with week nine I could complete the training program in time for the 10K race.
Now, I managed to complete the program in time for the race but in hindsight I should not have. I really should have started the 10K program from the very beginning. Before the training was complete I started having some pain in my left knee. I could still run, in fact it felt better when I did. My knee hurt the rest of the day. I did go to a sports doctor to have it checked out and he didn’t find anything obviously wrong with my knee. He gave me a prescription for some anti-inflammatory meds and told me to go out and do as much as I felt comfortable to do.
The meds helped but I didn’t want to take them for very long. After each run I would ice down my knee to help with any swelling. I couldn’t see any swelling but I didn’t want to take any chances either. It took me several more months to figure out what was going on with my knee. The problem wasn’t from overuse but from poor running mechanics. I’m convinced had I started the 10K Runner training program from week one instead of week nine I would have detected the running mechanics problem much sooner. Also, starting at week one would have given my muscles and joints a chance to regroup after finishing the 5K training program. This alone may have prevented my knee pain altogether. I’ll write more about running mechanics on a later date.
After completing an eight week running program I feel proud enough of my accomplishment to call myself a runner again. Not much of a runner mind you, but I can run more than a mile without stopping at least. I can run 5K in less than forty minutes! Not fast by any measure but it’s not about the speed or distance–it’s about the accomplishment and the feeling of calmness after each run. Maybe now is the time to sign up for an organized running event?
I had long ago made up my mind my running days were over. After several months of daily walking I started thinking maybe that wasn’t really true. I was comfortably walking for over an hour and started thinking if I can walk six or seven miles then surely I can run one mile.
I knew I needed to start slowly but I wasn’t exactly sure what that really meant. I did some online research and this brought back many memories of running a long time ago. I remember the feelings of calm and tranquility at the end of each daily run and I missed that. One the downside, I also remember the aches & pains that came with the sport. The aches and pains were something I wanted to avoid this time around. I also learned a few new things as well. One thing I learned was there are many mobile phone apps to help you get started. If you have an iPhone or Android mobile device, finding a training app for running is pretty easy. The hard part is trying to figure out which one to use. Some of the apps are free and some are not. There are minor differences in the training plans of each but they all seem similar enough. In the end I decided on Fitness22’s 5K Runner. I would say my second choice would have been the Couch to 5K app from Zen Labs. Both companies offer a free 5K training app for both the iPhone and Android mobile devices. Either app will make a good place to get started. I know there are still some people who don’t have smart phones, especially in my age group and older. That’s ok, but you will need a watch with a timer or stopwatch at the minimum.
So now it’s time to get started running right? Not quite. In the early stages my running still involved a lot of walking. I would start by walking–usually fifteen to twenty minutes before I would start up my new 5K Runner app on my iPhone. Day one of the training called for a 5 minute walk followed by running for one minute and then walking for a minute and a half. This is repeated six times and concludes with a 5 minute cool down walk. I usually continued to walk to complete at least an hour of activity. Of course, you could just follow the 5K Runner app and have your workout finished in 30 minutes if that is all the time you have available. The app continues through an eight week program of three running days per week. The great thing about using one of the smart phone apps for training is you don’t have to constantly monitor a stopwatch to track or remember how many times you’ve completed each interval. The app runs in the background and beeps and speaks to you so you know when to walk and when to run. If you listen to music while you run, you can listen to music and still get prompts for each interval. By week six the app works you up to ten minutes of running with a five minute walk, followed by another ten minute run. At the end of eight weeks you are running for 35 minutes without stopping.
Now here’s an important point I want to make–by the end of the program I wasn’t running 5K in thirty-five minutes. At my age and fitness level I just couldn’t run fast enough. One of my important rules about running for a lifetime is when you train: base your workout on duration only. Let’s face it, some days are better than others. Sleep, diet, temperature, humidity, running surface, and traffic congestion are a few variables that will affect your running performance each day. You can’t completely control those things so don’t try. Go out with a running duration goal in mind and let the rest take care of itself. Depending on the duration and the variables I just mentioned my per minute mile pace can vary by as much as 2-3 minutes per mile. Accept this and you will free yourself from the pressure of always trying to perform better. You will get better, you just have to give it time. We’re not training to be professional competitive runners–we want to run for the rest of our lives. Patience and long term goals are the key to success.
A few songs on my workout playlist for the week ending January 24,2016:
Cake by the Ocean – DNCE
Geronimo – Sheppard
The Nights (Mike Mago Remix) – Avicii
I Lived (Arty Remix) – OneRepublic
Whistle (While You Work It) – Katy Tiz
Week one of my half marathon training is complete. This week was a fairly easy week as far as activity goes. It was a little more difficult by the chilly weather we’re having here in Georgia. I wouldn’t say it’s colder than usual for this time of year but our weather has been unusually warm so reality has finally checked in.
Monday: 45 minute run. 4.15 miles at 10:50 pace.
Tuesday: Rest day (but still did some walking).
Wednesday: 30 minute run. 2.67 miles at 11:03 pace.
Thursday: Rest day (but still did some walking).
Friday: Rest day (still did some walking but not as much).
Saturday: 46 minute run. 4.14 miles at 11:09 pace.
Sunday: Strength training & stretching.
My return to running began in June of 2013. Actually, it didn’t start with running at all. It started with walking. At first it was just a mile or so and I gradually increased my distance over the course of about three to four months. By September I was easily walking for an hour or more. It was an easy progression really. About eighteen months before I started my new journey in running I moved to a new neighborhood that has fitness trails that run through different sections of the neighborhood. This turned my walking into a bit of an adventure to explore and learn the various paths.
To help monitor my progress I use an activity tracker. My activity tracker of choice was the Fitbit Flex. You certainly don’t need an activity tracker but they can help you stay motivated. There are trackers made by Nike, Apple, Garmin, Jawbone and a few others. They all have advantages and disadvantages and I’m not recommending one over the other. I will say what I like about the Fitbit products is their mobile app for the iPhone or Android devices. To me, the others just don’t compare. If you don’t use an activity tracker I do recommend you start an activity diary. It can be a small notebook that can easily fit in a pocket or purse where you just record the date, time and duration of your walks. The advantage of a diary is you can look back and see your progress. Seeing progress, even if it’s in small increments can help you stay motivated.
For the first few months I tried to walk at least six miles a day. Everyday. At first I didn’t do this in one session. Many times it was in the course of three or four walking sessions during the day. If you’ve got a spare 15-20 minutes–go walk! That’s what I did. Some days I didn’t get my six miles in and other days I went well beyond it. The main thing is to stay committed. When you put your mind to it you can find all kinds of opportunities to walk more. One easy way is when you pull into a parking lot to park don’t look for the closest parking spot near the building you want to enter. Instead, find a spot that is the furthest out. I think you’ll find many times this will be a time saver because you’re not driving up and down the parking lot looking for that spot closest to the building.
As you see, the first steps to running for a lifetime isn’t running at all. It’s walking. Over the years I’ve watched too many people take up running by starting out too quickly and too aggressively only to stop due to injury or frustration over the constant aches and pains cause by running. If you want to run for a lifetime, you’ve got to have patience and a bit of discipline. Regardless of where you are physically you will always need to stay with it and start slow. As you progress, slow will be faster than the first day you started running but it should always feel like you are taking it slow.