“Life's rewards go to those who let their actions rise above their excuses.”
**Lee J. Colan**
My mileage is coming back more each week, despite the occasional set back. After my 25 mile week my back went out (non-running related, too many teenagers in the house at once related,) so I missed about 5 days of running, cutting me back to 10-12 for my weekly mileage. Once the muscle spasms and soreness was gone, I got in a couple of days of good running before a weekend of craziness bumped it to a back burner again. It is SO easy to let excuses take over and keep us from running. Looking at my schedule for Monday morning I knew if I didn’t get my run in before dawn, it wasn’t going to happen. Time to put my money where my mouth is and do it!
I had hoped to run 10 miles, but I woke up feeling an RA flare in full swing. My jaw was so inflamed I couldn’t open my mouth to eat breakfast and I was wiped out tired, the last thing I felt like doing was go for a run. Fortunately, I knew a good run would get my joints back in motion and bring my energy levels up. Running was my best shot at feeling good fast.
A glance at the thermometer told me it was going to be a treadmill run. UGH! I headed to the gym with hopes of a 10 miler fading from view, knowing that if my back started to tighten or I totally ran out of steam I could cut it short and simply get off the treadmill.
Arriving at the gym I organized me things, untangled my headphones, filled my water bottle, said hello to a friend, and then finally ran out of ways to stall and started my run. After less than a mile my body was warning me to plan a bathroom stop soon, rats! I decided to push and try to make it 3 miles. Done!
I made a quick dash to the ladies room and got back to the treadmill. I was feeling good and loosened up so my next goal was to run through a TV episode I had downloaded to my MP3 player. That took me another 4 miles. Done!
At that point I was a mere 5K away from a 10 miler and still feeling good. No soreness, no tightening muscles in my back or feet, and no screaming RA joints. I made a break for the water fountain and refilled my bottle, then back on the treadmill for one last stint.
I had maintained a 10 minute per mile pace thus far, but without the usual incline to simulate a road effort. Mostly I just wanted to get used to running long again. I was irritated with my RA flaring up. With all the things I had to do I simply did not have time for it and was determined to beat it back without having to crawl to my doctor's office for more bone thinning steroids.
At this point I was starting to flag. With 7 miles and over an hour behind me, I was approaching my limits.
{Half a mile} come on body, we can finish this
{1mile} okay, 2/3 of the last 5K done
{2 miles} Cool, that one went by okay
{2.5 miles} Just---hang---on---for---5---more---minutes....
DONE! A 10 full miles. I was exhilarated! As I wobbled off the treadmill with my jellied legs I was felling back in charge. One more step to reclaiming my pre injury levels and a great start to my log for the week. Take that Daily Mile!
After getting cleaned up I grabbed a 15 minute power nap and faced the day. By the time I collapsed into bed that night I felt good about all the things I had successfully scratched off my to-do list and all the obligations I met, including the most important obligation to myself.
It wasn’t until the next morning that I realized the extent of what that 10 mile run had done for me. I woke up almost free of RA symptoms! No sore jaw, no stiff feet, and no tin-man shuffle to the coffee pot! The only lingering pain is the hip that has not totally recovered from slipping on the ice last month and even that was better than it was last week. A steroid shot wouldn’t have worked this fast or this completely. I was totally shocked at just how effective my run was. I have no doubt that the same effect could be achieved with other forms of intense cardio so I recommend anyone battling an auto-immune disease to find what works for them, swimming, biking, walking, whatever. I haven’t been able to give up my biologics yet, but I still hold out hope that one day I can let them go too. It only takes one time of feeling the release from RA’s grip to make you a devoted exerciser!
Saturday, February 5, 2011
Monday, January 24, 2011
Treadmills and Freezing Temperatures
“The road to success runs uphill.” **Willie Davis**
I am enjoying being back to running, but is hasn’t been a perfectly smooth road. Ups and downs are part of every runner’s routine, and I’m certainly no exception. What makes runners different is our ability to stick to our running plan even when we feel like skipping a run or just quitting and going home. It can be a serious challenge to squeeze a run into an action packed day with everyone placing endless demands on your time.
The hardest part about coming back from an injury is facing the fact that getting back to 100% is a slow process. There are so many components to a good run and each item that is missing adds exponentially to the difficulty of finishing the way you want. While out with an injury, it seems like, “If I could just run, everything would be fantastic.” So when you finally hit the road for your first run, the lack of speed, heavy legs, and screaming muscles are very frustrating! The injury is healed and feels good, but everything else that has been out of use complains loudly making you feel like you will never be a runner again, or question whether you were ever a runner to begin with. Being back to running does NOT mean being back where you left off.
This past week I finally ran a 25 mile week, but 20 of them were on the treadmill. My goal is to maintain this as my average for the next several months, moving more and more runs to the great outdoors (weather permitting). I will not dive into structured race training, but focus on strength training to build up my hips and core. It is weird for me not to fill my calendar with races, planning my life around structured runs and preset distances, but I can live with the adjustment.
Running so much on the treadmill has been interesting. I have heard many people over the years complain about running on the roads after spending a lot of time on the treadmill. We are told to set it at an incline to replicate the effort of being on the road, or to set it on a decline to replicate the pounding. In the end everyone agrees that running on the treadmill is easier than running on the road. It may be lack of wind resistance, or the fact that you are not propelling yourself forward, but I find the biggest difference to be mental. When you are on a treadmill you pick a speed, dial it up, and run. It takes will power to not reach up and dial it down when you get tired, but if you can distract yourself with a TV, MP3 player, or chatting with the friend on the next treadmill, you can cease to think consciously about your pace and just keep up with the belt. On the road it is a very different matter. As my mind drifts, I relax and slow down, sailing along at an ever slowing pace until something catches my attention and makes me realize I have dropped my speed and heart rate into a lower zone. Tempo runs in particular are easier on a treadmill. No need to think, just program in the plan and go.
I also think treadmills produce a different muscle balance. We use so many muscles when running, to keep balanced, move forward and get the next foot out for the next step, but the treadmill leaves some of this out. On a treadmill you don’t work as hard to balance because it is such a smooth consistent surface, devoid of surprises like pine cones, dog poop, or driveway entrances. With the belt moving under you, there is no engagement of the muscles to push your body weight forward. The one advantage is that the process of getting the next leg up and out in front of you is the same. Since treadmill running is easier, you can run “faster” and engage more fast twitch muscles for the same heart rate.
One other issue with treadmills, I frequently get vertigo and have to grab the hand rails to keep from falling off. On the road or trail, I have been known to close my eyes for a few seconds at a time, but if I do that on a treadmill my head swims and I crash into the hand rail (which is more than a little embarrassing in a crowded gym). I also feel very disoriented and off balance when I get off a treadmill so I have to stand still on it long enough to get my bearings (also mildly embarrassing).
All and all, I would say treadmills have their place, but I’d rather be on the road, even when it is uphill. (Except today since it is 1 degree Fahrenheit as I type.)
I am enjoying being back to running, but is hasn’t been a perfectly smooth road. Ups and downs are part of every runner’s routine, and I’m certainly no exception. What makes runners different is our ability to stick to our running plan even when we feel like skipping a run or just quitting and going home. It can be a serious challenge to squeeze a run into an action packed day with everyone placing endless demands on your time.
The hardest part about coming back from an injury is facing the fact that getting back to 100% is a slow process. There are so many components to a good run and each item that is missing adds exponentially to the difficulty of finishing the way you want. While out with an injury, it seems like, “If I could just run, everything would be fantastic.” So when you finally hit the road for your first run, the lack of speed, heavy legs, and screaming muscles are very frustrating! The injury is healed and feels good, but everything else that has been out of use complains loudly making you feel like you will never be a runner again, or question whether you were ever a runner to begin with. Being back to running does NOT mean being back where you left off.
This past week I finally ran a 25 mile week, but 20 of them were on the treadmill. My goal is to maintain this as my average for the next several months, moving more and more runs to the great outdoors (weather permitting). I will not dive into structured race training, but focus on strength training to build up my hips and core. It is weird for me not to fill my calendar with races, planning my life around structured runs and preset distances, but I can live with the adjustment.
Running so much on the treadmill has been interesting. I have heard many people over the years complain about running on the roads after spending a lot of time on the treadmill. We are told to set it at an incline to replicate the effort of being on the road, or to set it on a decline to replicate the pounding. In the end everyone agrees that running on the treadmill is easier than running on the road. It may be lack of wind resistance, or the fact that you are not propelling yourself forward, but I find the biggest difference to be mental. When you are on a treadmill you pick a speed, dial it up, and run. It takes will power to not reach up and dial it down when you get tired, but if you can distract yourself with a TV, MP3 player, or chatting with the friend on the next treadmill, you can cease to think consciously about your pace and just keep up with the belt. On the road it is a very different matter. As my mind drifts, I relax and slow down, sailing along at an ever slowing pace until something catches my attention and makes me realize I have dropped my speed and heart rate into a lower zone. Tempo runs in particular are easier on a treadmill. No need to think, just program in the plan and go.
I also think treadmills produce a different muscle balance. We use so many muscles when running, to keep balanced, move forward and get the next foot out for the next step, but the treadmill leaves some of this out. On a treadmill you don’t work as hard to balance because it is such a smooth consistent surface, devoid of surprises like pine cones, dog poop, or driveway entrances. With the belt moving under you, there is no engagement of the muscles to push your body weight forward. The one advantage is that the process of getting the next leg up and out in front of you is the same. Since treadmill running is easier, you can run “faster” and engage more fast twitch muscles for the same heart rate.
One other issue with treadmills, I frequently get vertigo and have to grab the hand rails to keep from falling off. On the road or trail, I have been known to close my eyes for a few seconds at a time, but if I do that on a treadmill my head swims and I crash into the hand rail (which is more than a little embarrassing in a crowded gym). I also feel very disoriented and off balance when I get off a treadmill so I have to stand still on it long enough to get my bearings (also mildly embarrassing).
All and all, I would say treadmills have their place, but I’d rather be on the road, even when it is uphill. (Except today since it is 1 degree Fahrenheit as I type.)
Sunday, January 9, 2011
Just a little 5K
I’m running again for real, YAY! I say for real meaning I have put in some solid runs and my foot gets better each time. So far I have had no setbacks and I intend to keep it that way! On the treadmill I have worked up to 5 miles and on the road I have run up to 4, including runs on consecutive days, without issues and put in 16 miles this past week. Not a huge distance, but a nice slow return to full miles.
On Friday I decided to test out my foot with a 5K. Our fitness center holds races every month, but they are just for personal edification. They have a timing clock, people at key intersections to point the runners in the right direction (on the way out, but they disappear on the way back,) and a water stop at the turn around, but no bibs and no one to record your time but yourself.
I arrived at the gym early enough for a good warm up of a little over a mile with a couple of short strides at the end. Not only was I worried about my foot, but my RA has been flaring in my left hip from slipping on ice so I knew I wasn’t going to push hard. There was a small group of maybe 20 or so runners wearing various levels of clothing. When it is 27 degrees Fahrenheit outside, it is very easy to tell the fast runners from the slow ones. The slow runners look like they are dressed for an Arctic expedition and the fast runners are in shorts and sleeveless shirts! I was somewhere in the middle, but more on the bundled up side, mostly because I was afraid of freezing to death if I had to walk.
The “director” yelled “GO!” and about half the people heard him and took off, dodging around the confused people that were still standing still wondering what everyone around them was doing. They got the point shortly and we all trundled out of the parking lot and down the road.
One of the surprises that you find as you progress in distance running is that the distances shrink. The first time you run a 5K, it seems like an incredibly long distance, but by the time you are running 25 to 30 miles a week, 3 miles seems like nothing. Apparently, if you haven’t run outside in months, the distance stretches again and suddenly 5 kilometers seems like a million miles. By the time my Garmin beeped for the 1 mile mark, I felt like I had been running forever instead of 9 minutes! The one comfort was that the leaders were not passing me on the return yet.
Our path led us through the golf course that has big fountains blasting out of the frozen ponds. This has an effect like snow making equipment creating a mountain of snow around the jet of water so it looks like a little white volcano. On we went, out and around, winding down the crooked street. There was next to no traffic so I drifted back and forth across the road cutting the tangents, pretending I was in a competitive race. Next, the front runners started passing me. I’ve done this enough time to know that this did not mean I was close to the turnaround! One more curve and I could see the poor girl, bundled like Nanook of the North, handing out water cups. I had my own bottle so I didn’t take one, but I did thank her for being out there.
By this time, I was finally starting to feel fully warmed up and confident. The runner that had been pacing off me for the first mile and a half began to flag. I could tell he was struggling to match me, but as he was petering out I was getting into my groove. I realized after we wound back through the golf course that the orange cones and pointing people were gone. This was my first time through this part of the base so I was glad I could see a couple of runners making the next turn. Unfortunately, after I turned the corner, the runners ahead of me were nowhere to be seen. All the buildings on base look the same so I had a small panic moment wondering where I should turn, but finally found my way back to the gym. My final time was 28:13 which made me happy, but my splits were all over the map. I didn’t run full out and I felt a bubble in my hip most of the way, but my foot was okay and next time I can push a little harder. My total mileage for the week (Mon.-Sun.) was 16 miles with plans for 18-20 next week.
One last side note: I have started working with a personal trainer to balance my muscles, rebuild my calf, and strengthen more of my body. If it makes me a faster runner, that will be a great perk, but mostly I just want to be fit and healthy and fix the tilt in my hips!
Edited to add: PS No, I did not run barefoot :-) When it is below freezing I wear either Vibram Treks, or Teva Proton water shoes. For the 5K I wore the protons. I wasn't sure about the course and didn't want salty ice water seeping into my toes. The protons can be worn with regular wool socks and are basically a neoprene boot so unless you step in water up to your ankle, feet stay dry. I must admit though, my feet were actually to hot!
On Friday I decided to test out my foot with a 5K. Our fitness center holds races every month, but they are just for personal edification. They have a timing clock, people at key intersections to point the runners in the right direction (on the way out, but they disappear on the way back,) and a water stop at the turn around, but no bibs and no one to record your time but yourself.
I arrived at the gym early enough for a good warm up of a little over a mile with a couple of short strides at the end. Not only was I worried about my foot, but my RA has been flaring in my left hip from slipping on ice so I knew I wasn’t going to push hard. There was a small group of maybe 20 or so runners wearing various levels of clothing. When it is 27 degrees Fahrenheit outside, it is very easy to tell the fast runners from the slow ones. The slow runners look like they are dressed for an Arctic expedition and the fast runners are in shorts and sleeveless shirts! I was somewhere in the middle, but more on the bundled up side, mostly because I was afraid of freezing to death if I had to walk.
The “director” yelled “GO!” and about half the people heard him and took off, dodging around the confused people that were still standing still wondering what everyone around them was doing. They got the point shortly and we all trundled out of the parking lot and down the road.
One of the surprises that you find as you progress in distance running is that the distances shrink. The first time you run a 5K, it seems like an incredibly long distance, but by the time you are running 25 to 30 miles a week, 3 miles seems like nothing. Apparently, if you haven’t run outside in months, the distance stretches again and suddenly 5 kilometers seems like a million miles. By the time my Garmin beeped for the 1 mile mark, I felt like I had been running forever instead of 9 minutes! The one comfort was that the leaders were not passing me on the return yet.
Our path led us through the golf course that has big fountains blasting out of the frozen ponds. This has an effect like snow making equipment creating a mountain of snow around the jet of water so it looks like a little white volcano. On we went, out and around, winding down the crooked street. There was next to no traffic so I drifted back and forth across the road cutting the tangents, pretending I was in a competitive race. Next, the front runners started passing me. I’ve done this enough time to know that this did not mean I was close to the turnaround! One more curve and I could see the poor girl, bundled like Nanook of the North, handing out water cups. I had my own bottle so I didn’t take one, but I did thank her for being out there.
By this time, I was finally starting to feel fully warmed up and confident. The runner that had been pacing off me for the first mile and a half began to flag. I could tell he was struggling to match me, but as he was petering out I was getting into my groove. I realized after we wound back through the golf course that the orange cones and pointing people were gone. This was my first time through this part of the base so I was glad I could see a couple of runners making the next turn. Unfortunately, after I turned the corner, the runners ahead of me were nowhere to be seen. All the buildings on base look the same so I had a small panic moment wondering where I should turn, but finally found my way back to the gym. My final time was 28:13 which made me happy, but my splits were all over the map. I didn’t run full out and I felt a bubble in my hip most of the way, but my foot was okay and next time I can push a little harder. My total mileage for the week (Mon.-Sun.) was 16 miles with plans for 18-20 next week.
One last side note: I have started working with a personal trainer to balance my muscles, rebuild my calf, and strengthen more of my body. If it makes me a faster runner, that will be a great perk, but mostly I just want to be fit and healthy and fix the tilt in my hips!
Edited to add: PS No, I did not run barefoot :-) When it is below freezing I wear either Vibram Treks, or Teva Proton water shoes. For the 5K I wore the protons. I wasn't sure about the course and didn't want salty ice water seeping into my toes. The protons can be worn with regular wool socks and are basically a neoprene boot so unless you step in water up to your ankle, feet stay dry. I must admit though, my feet were actually to hot!
Wednesday, January 5, 2011
What I Teach My Beginning Runners
What I am teaching my beginners
People are always telling me, “I can’t run” or “I hate to run.” These statements make me sad because the vast majority of the time the person is not only capable of running, but they can learn to enjoy it too. With my beginner group, my goal is to give them the tools to learn to run and love it.
We start with form. Everyone that knows me knows I’m a huge proponent of barefoot running because it is gentle on your body and the fastest way to learn the posture and form that is the way our bodies were designed to run. The best time to learn this form is when you are starting out. There are many great websites out there to fill in all the details and ongoing questions but here are a few to get you started. The running barefoot, Barefoot Runners Society, and the barefoot forum on Runner’s World are great resources. If the idea of running barefoot is just too far out for you, you can achieve the same style through Chi Running, Pose Running, and Evolution Running. However you do it, it is important to learn proper body mechanics and most people are shocked to hear that landing on your heels is bad and that a good distance runner should NOT look like a Gazelle racing across a meadow. Distance running is definitely where Turtles can shine. Take a lesson from those turtles, they don’t bounce down the road!
The next thing I teach is to learn to run SLOW! Running is running. If you always have one foot touching the ground, you are walking. When, for even the briefest of split seconds, you have both feet off the ground you are running. I don’t care if your forward motions amounts to less than 15 minutes per mile, if you leave the ground you are running. Allen Leigh, who is in his 70’s and still an avid runner, started his running career by learning to run in place in his living room before he ever ventured onto the road! Once you learn to run smoothly you can start adding minutes to your running and work on the next goal which is running increasing amounts of time. 30 minutes is a great goal! In that 30 minutes you can take a 1 minute walking break every 5, 10 or 15 minutes or however often you are confortable, but learning to be on your feet for 30 minutes and getting into the habit of doing so 3 or 4 times a week is an important goal.
Running should not hurt! If running even a few steps makes you winded or sore, you need to back up and work on a walking program until this is no longer the case. When you can walk for half an hour, begin adding in a little running just for a minute or even 30 seconds at a time. Keep your pace to a conversational one. You should always have enough breath to talk, if not then take a walking break or slow down. Running at a speed that increases your fitness and makes you a healthier stronger person does not mean keeping pace with the local track star. Whatever pace gives you a good workout is the pace that is best for you. If everyone out there with you is passing you, that is okay, you are passing all the people that are at home in front of the TV! When my friend and I trained for our first half marathon in 2009, we chatted and blabbered through our weekend long runs that started at 5 miles and worked their way up to 10. Most of the time our pace was around 14 minutes per mile (mpm), roughly the same pace as a good brisk walk. This begs the question, “Why bother running if you can walk that fast?” That would kind of depend on your goal. My goal is fitness, and I know that as I get stronger, I will get faster and that I will need to go faster to maintain the heart rate that gives me a good work out. That 14 minute per mile pace evolved into an 11 mpm pace in less than a year.
This takes me to the last thing I ask of my beginners. Sign up for a race. Local 5Ks are a real eye opener for new runners. The first time I ran a 5K was the first time I ran 3 miles without walking. The excitement of racing plus my competitive nature pushed me to a whole new level. The crowd made it fun! Running a race is not really about winning, it is about getting out there, meeting other runners, and having a really good time. You find out really quick that the skinny chick that looks fast may just be a recovering couch potato who barely eats and will have to walk half the distance to finish, and the person carrying a whole lot of extra weight may be an endurance power house that will finish, shower, and change clothes before the last person crosses the line because they have a strong heart and big muscles hiding under that extra weight. Sure, an overweight person has to work harder and so probably won’t win, but my point is that you can’t judge a book by its cover, especially in endurance racing. After my first marathon, I heard someone complaining that a “little old lady” was leading the 4:30 pace group (that means she was in charge of carrying a sign that indicates she will maintain a steady pace and cross the finish line in 4 hours and 30 minutes.) I pointed out that that I regularly get left in the dust by little old ladies and that particular little old lady finished almost a half hour before me without breaking a sweat!
Last, but not least, the issue of weight loss. Most people start running with one major goal: to lose weight. I have to be honest with you, it will take you at least a year to build up enough speed and mileage to burn a really significant amount of calories during your weekly runs. HOWEVER, that is no reason to give up. The best way to do it is to look at running as part of a new lifestyle that incorporates cardio (stationary bike, elliptical, stepmill, rowing machine, aerobics, or walking), weight training, and diet changes along with your running. As you become a stronger runner, more of your time will shift to actually running, but the fastest way to lose weight is to alternate days with running and cardio. If you don’t have a reasonable way to get to the gym, you can always walk on your non-running days. Walking uses different muscles and will still give you a good dose of exercise without the risk of injury that comes with running every day when you are a beginner.
My final thought is for people with Rheumatoid Arthritis or any other disease that slows you down. Nothing is impossible to overcome. You have to take advantage of the good days to make gains and those gains will help you though the bad days. I know runners with cancer, auto-immune diseases, heart problems, and even cerebral palsy. They enjoy their vigor and strength when they can find it and muddle through the weak days knowing there are better ones ahead. We start small with range of motion exercises, water jogging, walking, anything to get moving and keep going. I personally cannot find a middle ground, it is either keep pushing or curl up and die and I am definitely not ready
People are always telling me, “I can’t run” or “I hate to run.” These statements make me sad because the vast majority of the time the person is not only capable of running, but they can learn to enjoy it too. With my beginner group, my goal is to give them the tools to learn to run and love it.
We start with form. Everyone that knows me knows I’m a huge proponent of barefoot running because it is gentle on your body and the fastest way to learn the posture and form that is the way our bodies were designed to run. The best time to learn this form is when you are starting out. There are many great websites out there to fill in all the details and ongoing questions but here are a few to get you started. The running barefoot, Barefoot Runners Society, and the barefoot forum on Runner’s World are great resources. If the idea of running barefoot is just too far out for you, you can achieve the same style through Chi Running, Pose Running, and Evolution Running. However you do it, it is important to learn proper body mechanics and most people are shocked to hear that landing on your heels is bad and that a good distance runner should NOT look like a Gazelle racing across a meadow. Distance running is definitely where Turtles can shine. Take a lesson from those turtles, they don’t bounce down the road!
The next thing I teach is to learn to run SLOW! Running is running. If you always have one foot touching the ground, you are walking. When, for even the briefest of split seconds, you have both feet off the ground you are running. I don’t care if your forward motions amounts to less than 15 minutes per mile, if you leave the ground you are running. Allen Leigh, who is in his 70’s and still an avid runner, started his running career by learning to run in place in his living room before he ever ventured onto the road! Once you learn to run smoothly you can start adding minutes to your running and work on the next goal which is running increasing amounts of time. 30 minutes is a great goal! In that 30 minutes you can take a 1 minute walking break every 5, 10 or 15 minutes or however often you are confortable, but learning to be on your feet for 30 minutes and getting into the habit of doing so 3 or 4 times a week is an important goal.
Running should not hurt! If running even a few steps makes you winded or sore, you need to back up and work on a walking program until this is no longer the case. When you can walk for half an hour, begin adding in a little running just for a minute or even 30 seconds at a time. Keep your pace to a conversational one. You should always have enough breath to talk, if not then take a walking break or slow down. Running at a speed that increases your fitness and makes you a healthier stronger person does not mean keeping pace with the local track star. Whatever pace gives you a good workout is the pace that is best for you. If everyone out there with you is passing you, that is okay, you are passing all the people that are at home in front of the TV! When my friend and I trained for our first half marathon in 2009, we chatted and blabbered through our weekend long runs that started at 5 miles and worked their way up to 10. Most of the time our pace was around 14 minutes per mile (mpm), roughly the same pace as a good brisk walk. This begs the question, “Why bother running if you can walk that fast?” That would kind of depend on your goal. My goal is fitness, and I know that as I get stronger, I will get faster and that I will need to go faster to maintain the heart rate that gives me a good work out. That 14 minute per mile pace evolved into an 11 mpm pace in less than a year.
This takes me to the last thing I ask of my beginners. Sign up for a race. Local 5Ks are a real eye opener for new runners. The first time I ran a 5K was the first time I ran 3 miles without walking. The excitement of racing plus my competitive nature pushed me to a whole new level. The crowd made it fun! Running a race is not really about winning, it is about getting out there, meeting other runners, and having a really good time. You find out really quick that the skinny chick that looks fast may just be a recovering couch potato who barely eats and will have to walk half the distance to finish, and the person carrying a whole lot of extra weight may be an endurance power house that will finish, shower, and change clothes before the last person crosses the line because they have a strong heart and big muscles hiding under that extra weight. Sure, an overweight person has to work harder and so probably won’t win, but my point is that you can’t judge a book by its cover, especially in endurance racing. After my first marathon, I heard someone complaining that a “little old lady” was leading the 4:30 pace group (that means she was in charge of carrying a sign that indicates she will maintain a steady pace and cross the finish line in 4 hours and 30 minutes.) I pointed out that that I regularly get left in the dust by little old ladies and that particular little old lady finished almost a half hour before me without breaking a sweat!
Last, but not least, the issue of weight loss. Most people start running with one major goal: to lose weight. I have to be honest with you, it will take you at least a year to build up enough speed and mileage to burn a really significant amount of calories during your weekly runs. HOWEVER, that is no reason to give up. The best way to do it is to look at running as part of a new lifestyle that incorporates cardio (stationary bike, elliptical, stepmill, rowing machine, aerobics, or walking), weight training, and diet changes along with your running. As you become a stronger runner, more of your time will shift to actually running, but the fastest way to lose weight is to alternate days with running and cardio. If you don’t have a reasonable way to get to the gym, you can always walk on your non-running days. Walking uses different muscles and will still give you a good dose of exercise without the risk of injury that comes with running every day when you are a beginner.
My final thought is for people with Rheumatoid Arthritis or any other disease that slows you down. Nothing is impossible to overcome. You have to take advantage of the good days to make gains and those gains will help you though the bad days. I know runners with cancer, auto-immune diseases, heart problems, and even cerebral palsy. They enjoy their vigor and strength when they can find it and muddle through the weak days knowing there are better ones ahead. We start small with range of motion exercises, water jogging, walking, anything to get moving and keep going. I personally cannot find a middle ground, it is either keep pushing or curl up and die and I am definitely not ready
Sunday, December 26, 2010
First Outdoor Run Following my Stress Fracture
Running again is so sweet!
The last time I saw my doc my foot was still sore and I had felt another pop. His suggestion was to continue with walking and going to the gym, but no running for another 6-8 weeks. I tried, I really did, but once I had gone a couple of weeks with no pain I had to try running. I was smart at least, I started on the treadmill so I could stop instantly and it wasn’t such a hard surface. First I ran ¼ mile, then ½, then one whole mile. Each attempt was followed by a day of rest and if my foot started to hurt I would back off. So far so good, next run 1.5, then 2 and finally 3. Once I could run 3 miles on the treadmill with increasing speed in small increments up to 7 mph, I decided to give the road a try.
It was a beautiful day. Following a long stretch of cold weather, the clear sunny day of 41F felt deliciously warm. I had been running in Vibram Five Fingers on the treadmill, or in socks, but I decided it was warm enough for a short barefoot run. We have a nice .75 mile rubber track on our base that is black so it soaks up the sun nicely. Being the wimp that I am, it would have been too cold to run far on asphalt or cement, but the rubber track was only cold in a few places where it was shaded or damp. To stay close to the gym and on the rubber track, I ran 2 out and backs for a total of 3 miles. It was utterly fantastic! Feeling the ground under my feet and the sun on my face was like coming out of a dark depression. I didn’t wear sunglasses, just let the beautiful rays stream into my eyes to lift my spirits and buoy my steps. I made sure I didn’t push my speed and stayed at a conversational pace so I was really surprised to find I had averaged 10 minute miles! I was thrilled to know all my gym time has paid off and have not lost too much ground. I felt strong and rested and flew over the ground like I hadn’t missed a day! It was really hard to stop at 3 miles, but I think I would lose my mind if I had to wait months to run again so the fear of reinjury kept me in check. Even worse what that the following day the temps were even warmer, but I knew my foot was not ready for running 2 days in a row and so I forced myself to wait.
After a day off, I only ran a very slow mile on the treadmill to warm up before doing a grand tour of the Nautilus machines. When I first explored the weight room here at Osan, I hadn’t lifted weights in longer than I care to admit so I was really struggling that first day. However, the weights have been my big stress relief. Lifting replaced running as a way to take out anger and frustration. That first day, I wrote down how much I could lift for three sets of 8-10 reps. Today, I brought that list with me to see how far I have come in the last few months. I was amazed to see that I have nearly doubled the weight on almost all of the machines! Granted, there was one that I couldn’t even use at first because my elbow would lock up painfully, but now I can push 40 lbs! I’m not going to win any contests, and the weights I’m lifting are still pretty pathetic, but improvement is improvement!
I still do not feel totally back in the game. It will take me at least a couple of months to get back to full speed and mileage, but I know I will get there and that I have picked up some new healthy habits to add to my routine. Weights will stay on my workout list, as will spin and my friend, the step mill. It really isn’t healthy to put on blinders and focus solely on one sport or form of exercise. Our bodies need variety as much as our brains. Now, to plan my next race!
The last time I saw my doc my foot was still sore and I had felt another pop. His suggestion was to continue with walking and going to the gym, but no running for another 6-8 weeks. I tried, I really did, but once I had gone a couple of weeks with no pain I had to try running. I was smart at least, I started on the treadmill so I could stop instantly and it wasn’t such a hard surface. First I ran ¼ mile, then ½, then one whole mile. Each attempt was followed by a day of rest and if my foot started to hurt I would back off. So far so good, next run 1.5, then 2 and finally 3. Once I could run 3 miles on the treadmill with increasing speed in small increments up to 7 mph, I decided to give the road a try.
It was a beautiful day. Following a long stretch of cold weather, the clear sunny day of 41F felt deliciously warm. I had been running in Vibram Five Fingers on the treadmill, or in socks, but I decided it was warm enough for a short barefoot run. We have a nice .75 mile rubber track on our base that is black so it soaks up the sun nicely. Being the wimp that I am, it would have been too cold to run far on asphalt or cement, but the rubber track was only cold in a few places where it was shaded or damp. To stay close to the gym and on the rubber track, I ran 2 out and backs for a total of 3 miles. It was utterly fantastic! Feeling the ground under my feet and the sun on my face was like coming out of a dark depression. I didn’t wear sunglasses, just let the beautiful rays stream into my eyes to lift my spirits and buoy my steps. I made sure I didn’t push my speed and stayed at a conversational pace so I was really surprised to find I had averaged 10 minute miles! I was thrilled to know all my gym time has paid off and have not lost too much ground. I felt strong and rested and flew over the ground like I hadn’t missed a day! It was really hard to stop at 3 miles, but I think I would lose my mind if I had to wait months to run again so the fear of reinjury kept me in check. Even worse what that the following day the temps were even warmer, but I knew my foot was not ready for running 2 days in a row and so I forced myself to wait.
After a day off, I only ran a very slow mile on the treadmill to warm up before doing a grand tour of the Nautilus machines. When I first explored the weight room here at Osan, I hadn’t lifted weights in longer than I care to admit so I was really struggling that first day. However, the weights have been my big stress relief. Lifting replaced running as a way to take out anger and frustration. That first day, I wrote down how much I could lift for three sets of 8-10 reps. Today, I brought that list with me to see how far I have come in the last few months. I was amazed to see that I have nearly doubled the weight on almost all of the machines! Granted, there was one that I couldn’t even use at first because my elbow would lock up painfully, but now I can push 40 lbs! I’m not going to win any contests, and the weights I’m lifting are still pretty pathetic, but improvement is improvement!
I still do not feel totally back in the game. It will take me at least a couple of months to get back to full speed and mileage, but I know I will get there and that I have picked up some new healthy habits to add to my routine. Weights will stay on my workout list, as will spin and my friend, the step mill. It really isn’t healthy to put on blinders and focus solely on one sport or form of exercise. Our bodies need variety as much as our brains. Now, to plan my next race!
Saturday, November 27, 2010
The Long and Boring Road: Injury Recovery is the Pits!
"The function of the press in society is to inform, but its role in society is to make money."
A. J. Liebling
Let me start by saying, everything is calm and normal here in South Korea. It appears the US news media is having a field day with doom and gloom over the exchange of live fire, but nothing has changed for us here since the initial alert last week.
Running wise, I have had very little to blog about. The orthopedic surgeon said my foot is not yet healed so he wants me to give it 6-8 more weeks and see him again before I try running. He also told me to knock off hiking as there is too great a chance of re-injury if I step on a rock wrong or stumble on a rut. That was hard to hear as the last tolerable days of weather slip past me on our way into a dark and cold winter.
My one bright note is that I have a group of beginners that I am working with. This past week 2 moms and a gaggle of kids joined me on the outdoor track to learn how to run and love it. I’m teaching them about form and how to run slowly and smoothly to develop good habits that can keep them running for a lifetime. It was a great experience and everyone left with a smile on their face. I can’t wait for their first spring 5K! With a little luck, I will get to run it with them.
A. J. Liebling
Let me start by saying, everything is calm and normal here in South Korea. It appears the US news media is having a field day with doom and gloom over the exchange of live fire, but nothing has changed for us here since the initial alert last week.
Running wise, I have had very little to blog about. The orthopedic surgeon said my foot is not yet healed so he wants me to give it 6-8 more weeks and see him again before I try running. He also told me to knock off hiking as there is too great a chance of re-injury if I step on a rock wrong or stumble on a rut. That was hard to hear as the last tolerable days of weather slip past me on our way into a dark and cold winter.
My one bright note is that I have a group of beginners that I am working with. This past week 2 moms and a gaggle of kids joined me on the outdoor track to learn how to run and love it. I’m teaching them about form and how to run slowly and smoothly to develop good habits that can keep them running for a lifetime. It was a great experience and everyone left with a smile on their face. I can’t wait for their first spring 5K! With a little luck, I will get to run it with them.
Saturday, November 6, 2010
Buraksan Mountain: My New Home Trail Run
I am so excited! I have found a wonderful new trail that will come very close to my love for The Noland Trail in Virginia. It is Buraksan Mountain in Songtan, South Korea.
Today was my second foray onto the mountain so I was able to go further than last time. I also took my Garmin with me so I could follow the map back home when I got lost and turned around (it doesn’t take much for me to get lost!) Once again the trail was bustling with hikers and power walkers, although I don’t think I saw any actual runners. My dog and I wandered over single and double track and finally found the main trail. The big surprise was that in the middle of the trail was a huge fitness park full of gym equipment!
Although I have just over a week before I am allowed to run again, I have to admit to letting myself run down a couple of little slopes, mostly to keep my dog from puling me onto my face, but I didn’t need much encouragement. It felt SOOO good to run even a little. I know my foot isn’t quite ready though. The bone may be pretty much healed, but the lazy muscles are not quite ready to go full force.
I know there are many spectacular trails in Korea and I can’t wait to tackle them all, but having a lovely trail within walking distance is a huge treat. I think I only made it about 1/3 of the way up the mountain because my round trip was 4 miles and the guide map indicated it is over 5K to the top from the trail head, (I live about a mile from where the trail starts.) It will be a great goal for me to be able to run a full round trip to the top of the mountain. That should be a total of about 8 miles round trip with 3 miles up steep track. If the weather holds, next week’s goal will be to make it to the top!
I should add that I wore my new Vibram Treks and they were awesome! No one even seemed to notice them, although the very large Poodle commands most of the attention when out and about in Korea so I could have been wearing clown hair and no one would have noticed.
Here are a few pictures from today.
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| Part of the fitness park and look out tower |
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| The Trail |
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| There were mirrors in several places, but I can't figure out what they are for |
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| I love the Spirit Poles. They are meant to scare away evil spirits, some are scarier than others |
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| I think the squirrels are way scarier than the poles! |
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| We cal them Bunny Squirrels, Lucy calls them a reason to pull Mom down the trail |
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| Lucy meeting some school boys |
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| The girls usually just whip out cell phones for pictures |
For my take on the Korean fitness culture and a few more pictures, please see my guest blogger post on:
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