Running – Slow and Steady Win! (week 1)
Week one complete and I’m happy to say I achieved my goal of running for 10 minutes without stopping. Whoo! That seems a little unreal to me. Now with week 2 looming, I’ll be trying for 12 minutes of straight running working up to 15 minutes by the end of the week.
Obviously I need to pick a better running route since I got stopped at two red lights when I was headed home. Also, I sprinted at the end not so much to get a last burst of speed but to escape a really creepy man who was hanging around yelling random things at people. I’m glad I stuck with plan B which was to run 3 times a week and slowly build up my resistance. Plan A was to run 6 times a week for 60 minutes and force the resistance to come back. We know how that would have turned out: Injury Town.
It was a good decision to tone it down a little. I was tempted to push myself beyond the ten minute mark, I felt like I could have run 15 or more, but I’m glad I stuck to my original plan. I remember how important it is to let your body get used to a new regimen slowly.
Here are a couple of the tools I’m using to get back in shape. I’ve been experimenting with a lot of different sites, books, and applications and I’ll be posting my findings as I get through these next few weeks.
I’ve been re-reading the Runner’s World Complete Book of Women’s Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe and Train for Any Distance (what a title) on my Kindle. Author Dagny Scott Barios emphasizes the importance of building your runner’s legs slowly. Your muscle endurance can lag behind your heart’s stamina, so better build them both gradually.
My one beef with this book is the woman on the cover. Who looks this happy when they run? I certainly don’t look like that when I run. In fact, if you took this picture and imagined the exact opposite that’s probably what I look like. Although, if I saw me on the cover I’m not sure how motivated I’d be to run, either. 🙂 The book has a great outline of running schedule and techniques. I found myself referring to it repeatedly.
I posted about this a few days ago, but I am using Nike + to track my runs. I’ve been using it for the last few months, since early
last year and I love it. The little orange bit goes into your shoe. Nike + shoes have a special spot built just for this, but I put put mine in between the laces of my Aisics. I tested it out on the treadmill to make sure the mileage and speed were accurate I haven’t had any problems with it. The white bit connects to your iPod.
and the white piece connects to your iPod. You can set up a workout by distance, calorie target or time. The program allows you to choose a playlist or shuffle the songs on your iPod.
A little voice comes on at certain intervals and lets you know when you’ve hit a milestone. You can press the center button at any time to find out your distance and pace per km. One of my favorite features is the ability to choose a “power song,” a pre-determined song that you can hear at any time by holding the middle button down. This is for those minutes where you feel like you’re dragging, or can’t make your goal. Once you sync your iPod the data gets sent automatically to your Nike + account. If you hit a new best time, the voice of a trained athlete like Lance Armstrong comes on and congratulates you. I’m not going to lie, it made me smile the first time I hit a best time.
The one feature I wish it had was the ability to interval train. I wish the little voice could help count the intervals. I think it would really help me as a runner and I’m sure other people would find it useful.
On the site itself, you can do several things. You can sign up for specific goals, track your runs, and talk to other Nike + runners. One feature I’m looking forward to using once I’m back on top of my game is the challenges. You can challenge other Nike Users all over the world to participate in various types of races. You set the criteria (fastest 5k or 8 minute mile, or first to run 50 kms) and the deadline and everyone can sign up. I also like the fact that you can map your routes and share them with other community members. So wherever you are in the world (almost) it’s a sure bet you can find someone’s favorite route. Unfortunately, there aren’t too many routes in Geneva so I have to experiment, and get lost.
Goal for week 2: Run 15 minutes without stopping.