why you really should be posting all your workouts on Facebook....

I started going to the gym last April.  I committed to going every day – that was actually my daughter’s idea because she has more energy to dream up stuff like that than I do.   And every time I went, I checked in on Facebook, even though there wasn’t much exciting to say.  I was doing an hour on the elliptical.  That’s it.  Every.  Single.  Day.  And I was posting about it.  Every.  Single.  Day.  

Seriously, what would we do without Facebook??  :)

I have since branched out – WAY out – and am now running, going to yoga, core, and pilates classes and even lifting some weights.  And I still post about it.  Every. Single. Time.  

Many of you have been kind enough to share that my incessant posting on Facebook has inspired you to start working out.  (And I’m sure there are also those who are sick to death of it, and they have probably long since blocked me and surely aren’t reading this either!)  I am really grateful to think I have been able to help anyone, but the truth is, all that posting is really mostly for me. 

I’m not gonna lie—I love having a cheering section!  Over the last 16 months, I have truly appreciated every like, every comment, every single person who has ever said, “you GO girl!”  I can tell there are those who check on me regularly to see if I’ve worked out, and there are others who just chime in occasionally.  I love every one of you.  You’ve kept me going, you’ve kept me motivated, you’ve inspired me on days when I just wasn’t feeling it myself!  And there was always something about not breaking that “streak” of checking in at the gym every day. 

I don’t go to the gym every day anymore.  And there are even days I forget to check in!  (It’s rare, but it happens.)   But I always, always log my workouts.  I log everything I do into Fitocracy because it’s a fun app and you earn points for every activity you do in a day!  (Even moving boxes, which lately, has been a thing…)  As you accumulate points, you level up, which is a great motivator if you’re into online games (I’m really not), but the best thing is the people—everyone on there is incredibly positive and encouraging.

This is the Fitocracy guy.  I think his name is Fred.  Go check it out! 

I also log all my running miles with Nike+ I love the app and the fact that it does all this math for me.  It’s not quite as social as Fitocracy, but the app itself is very encouraging, especially as you’re starting out!  In the beginning, pretty much every run is your new fastest and/or longest!  

And it also keeps track of how often you run, how many miles you log this week compared to last, and how you compare to other runners your age—seriously, for the first three months that I ran, Nike+ found something exceptional to cheer about almost every time!  (Full disclosure, as you progess, Nike+ moves from encouraging to more baiting, telling you which of your friends has run farther than you this month, that sort of thing...it's still fun, but in a different kinda way.)

Besides logging on Fitocracy and Nike+, I also  screenshot each run on Nike+ and post that photo in an album on Facebook, so I can see them all at a glance.  

A quick look and I can review my pace, distance, where I ran, which shoes I wore...  If you look close (you don’t really have to) you can even see the temperature that day.  And when I post the pics, I usually add some kind of comment about how it was that day, if I felt good, did I see any flashers, you know, the usual…  

On today’s run, I realised there’s another really important reason I need to post all my workouts, especially my runs, on Facebook: 

I’m forgetful!  

I sometimes have a hard time remembering exactly where I started.  I don’t always recall how awkward I generally feel at the beginning of a run (because I mostly remember how great I feel at the end!)  And I definitely lose sight of how great my legs feel right after a rest day! 

When I started out today, it was not great.  It’s unseasonably mild for July here, but by 10:30 it was getting pretty warm.  I was on an unfamiliar trail that was much sunnier than I prefer.  And I was cursing myself for going to spin class yesterday!  Actually, my hamstrings were cursing myself—and I could hear every word!  

On my training plan today was a 30-45 minute run.  I always like to shoot for a little longer, but I’ve got a long run planned for Sunday, so nothing crazy today.   At the start, I found myself thinking I might struggle to hit 3 miles.  (And right when I started, Nike+ flashed something about moving up from “Green” to “Blue” –whatever that means—if I could just run 3.8 miles… see what I mean about the baiting??) 

I don’t always feel great when I’m going to run.  Some days it’s a hassle to fit it in, I’m always negotiating with the forecast, and as I tell people, the first mile or two I usually feel like August Booth on a bad day in Storybrooke.    (That’s not a good thing if you’re only going to run a few miles!)  My kids laugh because when I get home from a run, someone always asks, “How was your run?”  and I always reply,  “Awesome!”  Because, honestly, no matter how it starts, that’s always how it ends.  

But today, I truly had the thought, “OK, this is the day I realise I don’t always enjoy running.”  I’ve been expecting it to happen eventually.

And then I remembered all those times I’ve posted about how I always feel wonky for the first mile or two.  How many times I’ve told someone that it takes me a while to warm up.  So often I’ve posted on Facebook about a run that started off awkward and ended up “Awesome!”  See, I’ve said it so many times on Facebook, today it was easier to recall, even with my faulty memory.  

And before I knew it, I was closing in on mile 2, feeling no pain at all.  I settled in to a pace a good bit faster than I’ve been running lately, and finished 4 miles with energy to spare! 

And Nike+ approved...
apparently this is what moving up to Blue means.

So post away, friends!!  You never know who you might be encouraging.  And more importantly, you never know when you’ll wind up encouraging yourself!!   

Real Mom on the Run: Judy - Pageant Mom Gets Down and Dirty!

Back in March, my friend Judy asked for tips on training for a 5K mud run this spring.  

OK, see I can help you with a 5K, but a mud run?  News flash:  I can be a bit clumsy, so running on anything other than solid ground intimidates me!  Add in obstacles?  I'm out.  

But not my friend Judy.  Because she's got super powers... she's a pageant mom!!  And she was doing this Merrill Down and Dirty, Cinco de Mayo Mud Run in Miami, Florida, at Zoo Miami with her daughter who is a princess!  When I asked where she was, fitness wise, she said, 

"Let's just say starting... I am very inconsistent.  I know this is a big endeavor, but I am determined!"

News flash:  when you're working with a pageant mom on a big endeavor and she is determined, your work is really already done!

Judy has two children, Brandon (19) and Leilani (13)-- she's the princess.  When she's not running, she's RUNNING!  She has 3 part time jobs (yes, 3... that's not a typo) and 2 active teenagers.  Leilani is the reigning Miss Capital City’s Outstanding Teen and this spring participated in the Miss NC Outstanding Teen pageant. Since she doesn’t drive yet, Judy is her chauffeur, seamstress, interviewer, coach, cheerleader, trainer, and teacher!   

When I asked about her typical day, she responded, 

"Currently, my life is filled with rhinestones!  I wake up and make a shake, check on Leilani’s progress with online schooling, work, pageant wardrobe assessment, interview prep, remind Leilani to do vocal exercises, pick up Brandon from school, take Leilani to whatever her afternoon activity is for the day (she is my 7 days a week girl-at least one activity-7 days a week) pick up Leilani, head home. Usually get home between 8 and 10 PM every day. Then, I work online until about midnight-2 AM."   

So, actually, Judy's typical day is a big endeavor!  How does she find time to run??  

"On running days, I wake up earlier and run either on the trail or at White Deer. I like to jog for a bit and then stretch on the path. I don’t run really long distances yet, but, I am getting there. When Leilani runs with me, we love to sing the entire time. I am not a competitive runner so, we try to make it as fun as possible and see how far we can go." 

I LOVE that!!  I have to say, running with my kids can be a challenge, just coordinating our schedules and moods, then compromising on distance and pace.  But it is SO worth it!  

And because this is REAL life, and there are always tradeoffs, I like to ask, "What do you give up in order to be able to run?"  Judy's simple answer:

"Sleep.  But I can sleep when I’m dead. I gain so much more by running."

OK, so let me explain just how big this endeavor was:  5K run with 12 obstacles, including low and high walls, rock wall, 5ft inflatable log climb, tunnel crawl, push ups, 40lb sand bag, low crawl in water, 2 mudpits, cargo climbs, and large inflatables.  And did I mention, this would be Judy's FIRST race!  

Sounds kinda crazy right?  Not for Judy.  I asked her what worried her most before the race: 

"Before the race, I was most concerned about the slippery wall because I don’t have a lot of upper body strength, but I really had nothing to worry about. Mind over matter, one hand over the other and I was over the wall before I knew it."

 

Slippery Wall:  CONQUERED!

She told me that the most intimidating obstacle was actually the step up cargo climb. Why?  Well, a picture is worth a thousand words...

Can you even imagine????

I asked Judy what surprised her most about race day: 

"The amount of encouragement the racers gave one another.  Everyone wanted to see to everyone be successful.  If you were struggling on an obstacle, there was a stranger next to you cheering you on.  If you were slowing down, a stranger would encourage you to keep going: 'You got this!'"

Honestly, I think that's what surprises most people running their first race-- that sense of camaraderie among all the runners.  That powerful feeling that everyone is cheering you on! 

"This is certainly something I never saw myself doing. I always hated running. Now, as a mom, I am happy to have this time to myself. I decided this year, I needed to be a bit more selfish and do something that is just for me. On days that Leilani runs with me, I love this time bonding with her. We don’t have to think about what’s coming up next, we just run and sing."

And that is my favorite part about all of this.  The race looks really awesome, and somewhere there are photos of her pretty princess, all muddy, with her tiara on!  (I'll update with one soon!) And I am in AWE of Judy and Leilani for taking on such a tremendous challenge!  And what an awesome mom to take this on, and bring her daughter along for the journey!  But what gets me most excited is hearing her joy in the process.  Enjoying the run, singing, not worrying about time or her pace, just out there loving life.  THAT is what it's really all about, friends!  

it's not always running that helps me become a better runner...

So my challenge for July is to work on core and strength training.

Yesterday was an abs and arms day, and I took a Pilates class.  I didn’t love the class.  I didn’t hate it either.  But it was not the kind of class I like best, where I get really warmed up and sweaty and I really feel like I'm working hard. 

This instructor was all about the details.  “Articulation” she called it.  The whole class was slow and focused.  Very small, precise movements.  It was a LONG hour.  And she warned us, she was gonna come around and lay hands on us to make sure our form was correct.  WAY out of my comfort zone, right there.  Deep breath.

I was actually doing fine until she had us focus on getting our core into a “neutral” position.  (I probably won’t even be able to explain this well because I’m just figuring it out myself, but I’ll try.)  I’m fine with my hips, pelvis, and lower back/abs, but apparently there was something wrong around my rib cage.  This was not entirely news to me—when I’m in class, I’m constantly checking the mirror (Yes, I’m that person standing right next to the mirror.  I like to know if things are lined up!) and I can always see that my rib cage seems to be “up”, not flattened like almost everyone else's.  I thought that was just the shape of my rib cage.  Let me tell you, nothing will open up your rib cage like carrying huge babies!  I figured that’s the way I was built—you can’t change bones, right?? 

 

Well, apparently, you can!  Sort of… It turns out it wasn’t my bones that caused my rib cage to sit up and open like that, it was my breathing.  The instructor showed me how to breathe and get it to drop flat, into this neutral position.  Amazing!  She explained that when that area isn’t where it’s supposed to be and I’m using my core, those muscles aren’t doing their part, so I’m having to “borrow” from other muscles.  And I knew exactly which ones, too!  That’s why I always feel a strain on my neck and shoulders in Pilates class!!  Of course, as soon as she walked away, my ribs were back up there again.  But I kept working at it, and found that my neck and shoulders felt much more relaxed the rest of the class! 

Even better, when I ran today, I was aware of those same muscles and being able to engage them with the rest of my core.  It was incredible!  With those muscles working like they were designed to, I was running with ease on a very hot and super humid day here!  And if I must say so myself, my form was EXCELLENT!  (and I must say so myself, because, seriously?  who else is gonna say that for me?)  I had set out to run a quick 5K, but wound up running 5.5 effortless miles!  (I would have kept running, but I ran out of water.)

And that’s really why I fell in love with running in the first place—the excitement of learning what my body is capable of doing! 

Go take a class!  Take different types of classes, and if you can, take with different instructors.  Or watch videos or read articles online.  There are so many possibilities out there and so many people with something to share that might be your next “AH HA!” moment!  If you learn something new, I'd love to hear about it!  Let me know in the comments.   

Happy Running, Friends! 

...some thoughts on intervals, speed, and calling yourself a runner.

…and I’m gonna start with that last part first.  

If you are reading this, and you are going out to run, at any pace, for any length of time, any distance, you ARE a runner.  That is all. 

If anyone tells you you’re not a runner because you don’t run fast enough, or because you take walk breaks, or because you haven’t run a race or whatever, just smile.  No need to argue, because there really will be no winning with someone in that mindset.  The good news is, their mindset doesn’t matter.  YOURS DOES! 

And if you are out there running, in any way, shape or form, 

YOU ARE A RUNNER! 

CONGRATULATIONS!! 

…about running intervals.   If you’re new here, this is basically just inserting planned walk breaks during your run.  This is where some people will tell you that you aren’t “really” running if you’re taking walk breaks.  Ignore them. (see above)  The fact is, there are a LOT of very real benefits of interval training vs. steady state training.  Interval training (of any kind) refers to alternating between high intensity and low intensity activity.   Google “benefits of interval training” and you’ll find pages of articles on the subject that will tell you about how interval training is more efficient, burns more fat, boosts your metabolism, etc.  PLUS, the effects of interval training linger long after your workout, even more than a high intensity steady state workout.   For runners, a huge benefit is that you can avoid injury, progress in distance and speed at YOUR own pace, and you can literally run just about any distance if you can train yourself to run intervals! 

I usually suggest you start out running for a brief interval, followed by a longer walking interval, either using a timer and running for 1 minute, walking for 2 or 3 minutes, OR using music, run for the first verse of a song, then walking for the rest of a song.  You can find the whole explanation here. 

After you do that for at least one week (3 days of running), you may feel like you want to increase your running intervals.  AWESOME!!  And here’s the great news—there is no single correct way to increase!  So you can increase your run to 90 seconds, or 2 mintues, and continue with a 2 or 3 minute walk.  Or you can run the first verse plus first chorus and then walk the rest of the song.  You may want to try 1 minute run:1 minute walk intervals, or 2:2  or whatever combination feels good to you!  In fact, when you first start to increase, you may not be up to increasing the run intervals for the whole workout—NO PROBLEM!  Increase for just the first interval (or two or three…) and then go back to last week’s intervals for the rest of the workout.  Customize your workout so that you increase your activity at a pace that works for you.  I still find that the first mile or two of my run is always sort of wonky—I feel like Pinocchio until my "wooden" legs get warmed up!  But if I make sure to start out slow and easy, by the end of the run my legs feel great, and my running intervals are always faster than when I started out.  Remember—the most important goal of any workout is that you finish feeling like you could have done a little more, and you’re ready to come back for the NEXT workout! 

…and last, but by no means least, speed.  This is what everyone’s talking about, right?  I’m not gonna lie, I love when I finish a run and see that my pace was better than last time.  But, honestly, that is never really my goal.  And I think, especially for beginning runners, obsession with speed can lead you into all sorts of trouble, and eventually injury.  A few thoughts to consider…

Apparently, not everyone is built for speed.  I can tell you with 100% certainty that I am not.  If running has taught me anything it is that on any given day, I can only run as fast as I can run.  I can’t choose an arbitrary pace before my run and expect to hit it, or I’d be disappointed most of the time.  I can start running and see how I’m feeling that day and have an idea of what I might be able to do if I push myself a little, but it’s never a sure thing.  I’m just not there at this point.  What I DO know is that if I’m patient with myself, I can cover ANY distance I set out to cover, and often even a little more than I planned, as long as I’m willing to find and stick with a reasonable pace. 

I don’t do any speed training at all.  No tempo runs or speed drills or any of that.  I hear about them all the time, but I have to remind myself I’m working on building a distance base.  For me, it’s not about speed.  If you’re just starting out, even if you’re not training for a half or full marathon, you’re doing the same thing.  You’re working on building your endurance base, and you need to focus on that, not on speed.  I know, you can read all over the Facebook running pages and blogs about runners doing speed work, and that might make you feel like you should.  But I’ve heard from several experienced marathoners that until you are comfortably running 6 miles without stopping, you really don’t need to be doing speed drills.  So, there ya go—if you’re not comfortably running 6 miles without stopping, you don’t need to be worried about your speed!   Yes, there are lots of opinions and training plans out there that will tell you otherwise, but this is what makes the most sense to me.

And here’s one last, and very important thought about speed:  if you have any struggles in your running, the solution is very likely this,  “slow down.”   

Having trouble breathing?  Slow down.  

Can’t seem to increase your running interval?  Slow down.  

Knees (feet, hips, ankles, back) bothering you?  Check your shoes, check your form, and then, slow down.  

Struggling to increase your total workout time?  Slow down.  

Want to be able to cover more distance?  Slow down.  

Literally, almost any aspect of your running you’d like to improve, slowing your pace will help. 

And here’s the cool thing:  while you’re working on conditioning, endurance, and form, your pace WILL improve!  Speed will come on its own while you’re not even paying attention, I promise!  And you don’t even have to get injured or frustrated in the process!! 

Let me know how you’re doing, either here in the comments or on my Facebook page:  Real Mom on the Run 

Happy Running, Friends!! 

RUNNING 101: A Basic Outline

A few weeks ago a friend asked, “How did you learn to run?  I mean, I know the obvious, you put on sneakers and run.  But how did you go from not running to loving it?”  

Within the next couple of days, a few other people asked pretty much the same question, so I thought it was worth trying to organize my thoughts, such as they are, and attempt to spell it out here. 

So that this is not one ridiculously long post, I’ve made this page kind of an outline, with links to the details.  If you feel like you’re already ready and just want to go run, by all means, GO!!  It’s not rocket science, and you can go get in your first run and figure out the details later! 

If you’re like me, it sometimes takes a little more preparation…  I would have never considered myself a runner nor “athletic” in any sense of the word.  If that’s where you are, start here and read as much of it as you need to feel like you’re ready.  Or if you’re somewhere in between… maybe you were very active at one point but haven’t run a step in years?  Whatever the case, I’ll try and help you prepare well and start slow so that you’re in it for the long run! 

Get Ready: 

My hope is that you can use this page as a checklist, and refer to the explanations as you need them. 

Step One:  HYDRATE!!  You can start on this one right this minute, even if you’re injured, busy, on vacation or whatever else might mean you can’t start running today. 

Step Two:  STRETCH!!  If you need to get started with zero cash outlay, I completely understand, and it’s certainly possible!  But start saving, and spend your first $25 on a foam roller!  And then learn how to use it. It will make all the difference in the world! 

Step Three:  EQUIP!!  Again, if you need to get started without spending any money, do that!  But if you can invest in some gear to make it running more enjoyable and to increase your chance at success, here’s where to start.

Get Set!

OK, so you’re drinking your water, you’ve started figuring out stretching, you’ve got all the gear, now what?   You’ll want to think about logistics. 

Step Four:  PLAN!!  Where and when are you going to run?  The answer to this can be as simple as going right out your front door. 

Step Five:  COMMIT!  Sign up for a race!  There is no better motivator to keep you on track and help you stay accountable to your training plan.  Finding a race is pretty simple—just Google 5K races [insert name of your city here].  Yes, races cost money, but you usually get a pretty cool shirt and some nice freebies!  You can shop around—sometimes an “untimed” race will be less expensive.  If you absolutely can’t spent the money on a race registration, pick a date and get at least one other person to plan to run a 5K that day with you!  Even better, get a group together! Choose a new place to run—a running trail or a new neighborhood.  Go drive the route and clock the mileage ahead of time, and be sure to plan a celebration afterward!  I promise this will go a long way toward keeping you on track and focused on your goals!

And… finally…  GO!!! 

You’ve done all the prep work, now it’s time to get out there!  Here’s how to make it fun!!  

Please let me know if I can answer any other questions-- you can help me to improve this information for others!  And keep me posted on your progress so I can cheer you on!!! 

YOU CAN DO THIS!!!

RUNNING 101: I'm ready, I'm set, now what? GO!!

But first, get your stuff ready:  water bottle, phone, headphones, get your playlist and your running app all set.  You’ve already figured out where you’re running right? 

And before you go, if you don’t remember anything else, remember this:

Your goal with each run is to finish feeling like you could have done a little more.  I know this may sound counter-intuitive if you’re used to hearing athletes and competitors talk about “leaving it all out of the field” or whatever.  That’s not what we’re after here.  Your goal is to have fun so that you look forward to your next work out!  And to come back for your next workout UNINJURED! 

Where to begin? 

WEEK 1: 20-30 minutes, 3 days this week, with a day OFF in between to rest.

You already know which days you’re running right?  Because you’ve made a PLAN and marked it on the calendar! 

Don’t worry about the distance right now.  If you’re using an app like Nike+, just set it for a “Time Run” that will track your distance but the goal is TIME.  Set it for 20-30 minutes—you’re going to have to decide which.  Before you start, know that you can walk as much of that time as you need to.  This is not a race!! 

START SLOW! You've got plenty of time to get ready, and you don't want to be dealing with an injury next week! Be sure to stretch before AND after you run. (If you haven’t already, read about FOAM ROLLING here.)

Walk for a few minutes to warm up. (If you don’t have a foam roller (yet) be sure to walk for at least 5-10 minutes to give your legs a good chance to stretch and get ready.  Then run, slowly, for about a minute (or whatever part of a minute you can manage).  Then walk for 3 minutes. (WALK, even if you feel like you could keep running. Remember-- you've got to keep this up for 20-30 minutes!)  After you walk, run for about another minute, walk for three, and so on.

At 10 minutes, you've made it halfway! Turn around and head back! Continue to run 1 minute, walk 3 for the remaining 10 minutes, and you're done! Congratulations!!

Do that three times the first week.  If it's a struggle, have faith- take it slow and it WILL get easier. If it's already easy, that's awesome! You can push a little more next week.

Personally, I don't enjoy looking at my watch while I run, but that works for a lot of people. I listen to music while I run, so I use the songs on my playlist to time my run/walk intervals.  If you prefer running to music instead of watching a clock, try this:  Walk for one song to warm up (two songs if that feels better!) Then run for the 1st verse (and chorus if you can) of the next song, then walk the rest of the song. Then run the 1st verse (and chorus if you can) of the next song. And so on, for 20 minutes. I find that much more enjoyable than keeping track of time, and while all songs are a little different length, it's OK-- it all evens out in the end.

If you want to be moving for more than 20-30 minutes, I'd suggest you still only run/walk 20 for now, and walk at the end for as long as you want to make up the difference. When I started, I was looking for an hour workout, so I'd run for about 30 minutes, and then walk until I hit one hour. It's actually a great way to cool down. But you still have to STRETCH (FOAM ROLL!!) when you get home!

And drink LOTS of water!!!  Try to drink a bottle of water while you run, and then drink another bottle when you finish.   

OK, got all that?  THAT’S WEEK ONE!  20-30 MINUTES, 3 DAYS, WITH REST DAYS IN BETWEEN.  SIMPLE, RIGHT?   

WEEK 2

Week 2 will look a lot like Week 1, with maybe some minor adjustments.  

A few things to think about:

1.  Figure out which days your running and resting.  Same days as last week, or do you need to change it up? 

2.  How did last week feel?  If it was a struggle at all, repeat Week 1 exactly the same way.  Don’t try to increase anything, just do the same thing and see if it feels any easier.  Celebrate even the smallest improvements!  They will multiply, I promise!!

3. If last week felt good, do exactly the same thing, but instead of 10 minutes out, shoot for about 12. That should put you right around 25 minutes total. If you're running to music, that's just about one more song! Keep the same intervals-- about 1 minute of running, 3 of walking (if you’re using music to keep track, that's the first verse (chorus optional) running, walking the rest of the song.)

4. If you felt like this week was too easy, try running a little longer.  (the first verse + the chorus, or add 30 seconds).  The times don’t have to be precise, as long as you know what you did before, and how to increase it but just a little bit.  And if you run longer for the first half or your work out and begin to struggle, know that you can always walk a little more if you need to in the second half.  There is no rule that says that if you start out running for 1.5 minutes and walking for 3 that you can’t drop back to 1 minute/3 minutes if you need to.  You can also pick it up to 1.5/3 again at the end if you recover and are feeling good!  Do what feels right for YOU!! 

Remember your goal is to finish feeling good, like you could have run a little farther! (not exhausted!) Don't worry about speed, just shoot for extending your run/walk time to 25-35 minutes total.  Walk when you’ve planned for a walk break, not when you’re at the point of exhaustion (by then, it’s too late to recover well!)  If you feel like you could have pushed more, awesome!  Do that next time.  If you get hurt or burned out, there is no next time! 

And that’s your first two weeks.  DONE! 

What next?  More of the same… and then some!

Every week, follow the same plan all 3 days.  If it’s a struggle at all, stick with that plan the next week. 

If you’re feeling good and you’re ready to do more, increase your total workout time by about 5 minutes or one song.  In general, I’d suggest keeping the intervals the same until your total workout is at 45 minutes of running/walking for 1 minute/3 minutes.  If you’re starting at 20 minutes, it will take you about 6 weeks.  In that time, you are more than DOUBLING your workout!!  That’s awesome!! 

Why 45 minutes?  That’s a pretty reasonable time for anyone to finish a 5K, even if you’re at at super crowded race with a slow start and lots of hills and you end up walking most of it.  So if you build up your endurance first, you’ve got the 5K, no problem! 

Once you’ve built your endurance to a 45 minute work out, then you can work on increasing your run/walk intervals.  You don’t even have to wait till you’re actually at a 45 minute workout—you can run a little longer for some of your running intervals on any given day (in fact, if you’re using music to time yourself, you probably will run longer for some intervals because some songs are longer than others!)  I’m just saying, don’t focus on extending all of your running intervals until you’re comfortable moving for 45 minutes. 

When you’re ready to increase your intervals, go for it!  Increase for an extra 30 seconds, or an extra verse of a song, or just part of a verse or whatever feels good.  And you don’t have to do longer intervals for the whole 45 minutes.  There are no “interval police” watching!!  Remember your primary goal: finish strong so you can come back next time!!

What about tracking and that Nike+ app?

 

By all means, track your progress!!  Get yourself a running log and keep track of every run, every mile, your pace and your distance.  I never encourage anyone to push for a certain pace or distance, but by all means, KNOW what you are doing so you can SEE yourself improve!!!  And improve you will!!  If you stick with it, and you keep increasing your workout time (endurance), those other numbers will take care of themselves! 

What if I'm struggling?

The first couple of weeks were fine, but something about 40 minutes is daunting and you’re dying at the end?  Two words:  SLOW.  DOWN.  This is truly my answer for everything! 

I am not a super fast runner to begin with, but a speedy clip for me is a 10:00 mile.  I’ve run as fast as a 9:20 mile.  And I’ve had days where I couldn’t go any faster than 13:20 if I was being chased by zombies!  It’s ALL GOOD!  

Different days will feel different.  When I first started, my Tuesdays were usually pretty fast (I think I was rested up from the weekend) and Thursdays were slow for some reason.  My weekend run could go either way.  I learned to just take it all in.  Look at the numbers, yes.  But don’t be ruled by them.  So, your pace is slower today than last week—how did you feel?  If you felt sluggish, then it all makes sense.  If you felt great, that’s awesome no matter what the clock says!  I’ve had days where I felt "just OK" and ran a PR (Personal Record.  You’ll also see runners refer to PB, Personal Best.  When you first start out, you’ll hit a lot of these—celebrate every single one!!) 

What about pain?

I know, you’ll hear a lot of runners talk about running thru pain.  I am not one of them.  Being a little tired or uncomfortable is one thing, but I am not an advocate of running through pain. It's almost become a joke around here, when I come in from a run my kids will say, "How was your run?" And I always respond, "It was excellent." And I mean it! I may struggle with my schedule, my attitude, the weather or whatever before I run, but when I finish, I always feel better than when I started. And I make sure I always finish feeling like I could have done more. Even when I run 16 miles!

Be sure you're foam rolling before and after you run, be sure you're resting on days between running days (no running two days in a row!!) and be sure you're drinking your water.  If you've got pain that doesn't ease up, go see a doctor.  But if you're just uncomfortable from moving muscles that haven't been moved in a while (and only YOU can know that) give it some time, take it easy, and it should get easier as you go! 

Everybody ready?

I know it's all a lot to take in!  Just keep in mind: warm up, run for about a minute, walk for 3 minutes.  Repeat that pattern for a total of 20 minutes.  Walk more as you need to, especially at the end.  Drink lots of water.  Stretch.  Rest for a day.  Come back again the next day! 

Please let me know how you do so I can cheer you on!!!