talking to myself... and listening carefully.

I talk to myself constantly. 

It’s a good thing—it gives everyone around me a break from hearing my voice. 

When I run, myself and I have some pretty lively conversations… complete with hand gestures.  I wasn’t even aware of that part until one day, running with my daughter, she says, “what are you DOING?”   I realised I was thinking about which route we’d take, and I was mapping out the alternatives with my hands.  (If I’ve ever given you driving directions, you know exactly how this looks.  My friend Megan used to ask me how to get to places just to watch me do it.  She’d laugh, “…and then two hands converge on the road…” )

This week I realised just how powerful those conversations in my head can be. 

I also became aware that the voice I’m listening to isn’t always necessarily my own. 

[This is gonna be long… trust me, when you’re done reading, you can log it in MyFitnessPal and count the calories as if you ran it yourself!]

I hadn’t done a long run in almost 2 months, and I have been struggling with the thought of it for a number of different reasons.  The biggie lately:  I’ve been running my longer distances on some gorgeous greenway trails around here, but I’ve also been hearing about some safety concerns, particularly for women running alone. 

That would be me. 

Everyone will tell you “find a running buddy” but for a long run, that’s easier said than done.  Who else runs at a 13:30 pace and has the same 4 hours free that I do? 

I had a long drive home from the lake on Saturday night, and really had myself psyched up for the run on Sunday.  A long drive is so much like a long run, where you have the chance and the time and the quiet to think, and you really need to keep your mind occupied while you’re covering the distance.  As I drove, I got my brain wrapped around the distance, the time it would take, where I'd run, what I'd wear, water, snacks, the whole deal.  I was completely psyched up to run on Sunday, looking forward to hitting a new distance.

Then Sunday morning the forecast was thunderstorms all day long.  

For a short run, the forecast rarely deters me, but looking at being as much as 2 hours out in an electrical storm is just silly.  Plus, my kids were home all day Sunday.  They’ve been in rehearsals for a show and we don’t have many days that are totally unscheduled.  And there was still the issue of running alone. 

I decided to take another rest day, delay my long run till Monday when the kids would be gone all day anyway, and posted on Facebook to see if, by some stroke of luck, someone else I know was looking for a long run on Monday, too. 

I got so much great feedback from friends.  No offers to run with me for 4+ hours :) but lots of great thoughts.  A couple of friends confirmed my reservations—“No woman should be running on those trails alone.  Some parts are just too isolated.”   I hate that, but I also know it’s the truth.  And as much as I enjoy talking to myself (I mean, I must, I do it so much…) when I’m stuck on something, it’s often much more helpful to have input from others. 

The one comment that really struck me was from my friend, Maggie.  She said, “Oh, you’re too organized.  I usually just wing it.” 

I had been on Nike+ mapping out possible routes through the neighborhoods right around here, where I could run out in the open instead of on the trails.  I was actually getting pretty excited looking at the maps and finding roads and connections I hadn’t noticed before.  I did my first 8 mile run that way.  I had to take an index card with me to keep track of the directions and all the turns, but I had no problem mapping the distance.  It was only when I got to 10 miles that I started running the trails, and I’m not even sure why I felt like that was necessary.  I had gotten it in my head that I needed one long trail of 10+ miles so that I could just run straight out and back, without thinking about turns or directions. 

When Maggie said, “wing it” something clicked.  Of course!  Just go out and start running and keep going until you’ve gone as far as you want to go! 

And that’s exactly what I did on Monday morning.

Well, first I went to the gym with my crazy daughter at 5am, because she had a bug to work out and that was her only available time.  If you ever want a gym partner, I’m your girl, because if there’s any way I can go and help you get yourself there, I’m in.  And there was no way I was telling my girl no, because she’s the one who encouraged me in the first place, and she’s always one of my biggest cheerleaders.  So, 5am, only half awake, we went.  No cardio with that long run looming.  I just did some weights, because I figured it would be poor form to take a nap right there in the gym… 

When we got home, I checked to make sure everyone had their stuff for rehearsal: lunches, costume stuff, water bottles… I hate to leave before they do, but they were all like, “we’re fine, just go ahead!”  I love my kids!

With that send off, and Maggie’s encouragement to “just wing it” I was out the door and off on an adventure.  It was magic, right from the start!  The simple excitement of making turns in opposite directions, away from where I normally run.  I found an awesome asphalt sidewalk that runs along a service road behind a string of car dealerships—just as broad and open as my running trail, but safe and out in the open!  I could see the busy highway at a distance, which was pretty cool.  I drive out that way all the time, and here I was RUNNING it! 

With four miles already behind me, I was heading back toward my neighborhood when I passed the kids driving to rehearsal, all smiles and waving!  Such an overwhelming feeling there—they encouraged me to go run, and helped each other get all their stuff together for the day.  I love the thought of us working as a team like that!  (Real life: when I got home, I saw my daughter left her lunch on the kitchen table, but when I texted them, they said my son had packed two sandwiches and was happy to share…nothing’s ever perfect here, but still and always, working as a team!) 

My next turn took me onto a familiar street, but I was headed to a newer neighborhood that connected behind the one I knew.   My goal was to hit 10 miles before turning around.  The crazy thing was realising that this neighborhood is just across the road from mine, and I’d never been back there before.  It was beautiful!  The sidewalks were pretty level, and shaded all along by trees.  There was a sweet little courtyard of shops (I took the kids back later for gelato!) and even a huge clock tower!  I was enjoying all of this loveliness when I noticed I had hit 10 miles!  WOW!

 

I felt great! I had eaten only 3 of the 12 or so gummies I had brought along with me, and felt like I had plenty of water.  I brought a bottle of SmartWater water plus my camelbak—24 extra ounces of water + electrolytes in late July is always a good idea.  And once it was down to less than half full, I mixed in a packet of EmergenC for an added boost!  (It was great!  I usually prefer plain water, but I had heard good things about EmergenC for recovery, and I take it all the time anyway, so I thought I'd give it a try on my run.  Next time, I plan to try 2 packets mixed in more water.) 

Everything was looking good at the turnaround, until I glanced at my phone.  My battery was at 60%!  My math-geek brain suddenly kicked into overdrive!

See, I carry my phone for music, and the security of being able to call 911 if I need it.  Or for a pick up, or to tell my kids to meet me at the ER (that actually happened once…)  I’d hate to lose my music or that safety net, but I’m not gonna lie—what was freaking me out at that moment was the thought of “losing” this run from my Nike+ data! 

I know that sounds crazy, but if a girl runs 20 miles and every detail is not captured on Nike+, did it really happen???  I was not in any mood to find out. 

My math brain reassured me that I had more than half of my battery life, and had covered more than half of my goal distance.   But my math brain also knew this was a longer run, and the second half would likely take longer than the first.  I tried not to think about it.  I really did. 

Running back to the front of the neighborhood got me to 15 miles and I was seeing my goal within reach.  I also saw a big truck outside the nursing home and a few guys unloading something… boxes?  furniture?  I don’t even remember, but the next thing I knew, CRASH! 

Yep, I wiped out on the sidewalk.  Again.  Happy to report this was not one of my more spectacular falls, although there were five witnesses, just for the sake of embarrassment.  I didn’t hit my head, scrape up my face or bust my nose on the pavement.  My hands were pretty red and sore, and my knees were torn up.  Again.  But this time in a different spot!  Still pretty bloody, but not near as bad as it usually is, and it looks like these scrapes might not scar.  Win!

I dusted myself off, checked my phone battery (more annoying than the fall, truly) and got moving.  I was headed back to a more familiar route—just 5 miles and home.  Other than my palms and knees being ON FIRE, I was feeling fine and totally ready to finish this run. 

The next couple of miles were OK.  I was still obsessing over the battery, but appeased myself by taking a screen shot of my progress on Nike+ after each mile.  If the battery died before I got a chance to sync, at least I’d have the data on my time and pace up to the nearest mile.  That kept me going thru mile 18. 

At that point, I was tired. I had been running for over 4 hours, and my legs actually felt pretty good.  It was my BRAIN that was tired!  My phone battery was now at 17%, I had covered my familiar route in this part of the neighborhood, and I knew I was less than a mile from home.  So I was trying to figure out how to stretch that one mile out to two and do it before my phone died.  I was about a mile from my favorite Starbucks, and my tired brain was actually contemplating going in there and somehow getting my phone charged.  (Delusional at this point.) 

The prospect of my phone dying before I reached mile 20 was such a distraction, I was having a terrible time focusing on the distance, even though I know the mileage of almost every stretch of road in that part of the neighborhood.

And even though all of this was just going on in my head, it was also affecting me physically.  I felt tense, my form was a mess, and it was literally making me feel tired. 

Fortunately, another thought was racing around my tired brain:  you have a choice here.  You can either suffer thru these last two miles, or not. 

OK, not. 

Brain: just need to come to grips with the “worst case.”  Phone dies, Nike+ data is lost.  Solution: continue to screen shot each mile.  It may or may not post to Nike+, but I’d have the numbers for my training log.  Done.

Body: back to basics.  Head up, shoulders back, Iron Man posture, GO! 

I ate quite a few of my remaining gummies, ran those last two miles, and finished with 5% left to spare on my phone battery!  WHEW!

Me, obsessing over every mile.  Finished with 7% to spare!

20 miles, done!  Marathon in 6 months, totally within reach.

Happy.  Relieved.  Enlightened. 

Tough run.  Excellent lessons:

1) Remember where you started.  Every detail! 

As much as I enjoyed running the greenway trails, I had missed running the neighborhoods.  I missed seeing so many people and houses and fun surprises along the way.  And all the different roads and turns were a much more interesting distraction than a 10 mile “out and back” stretch of greenway.  Added bonus: no bikes zipping up behind me from out of nowhere!  I was so focused on not being able to run alone on the trails, I had forgotten how much I enjoyed running along the roads. 

2) Always be flexible!

I really have a hard time changing my running plan.  Once I’ve said I’m going to go (even if it’s just to myself), I am super reluctant to back away from that commitment.  I’m sure a part of me is afraid that if I allow myself to start putting off a workout, that will become my new normal.  But on Sunday, as much as I had mentally prepared for that long run, it just didn’t make sense to stick with that plan on that day.  Despite the stormy forecast, it was such gorgeous weather for a run, but everything else was wrong.  So, as much as it made me squirm, I chose to wait.  Instead, I spent the day just hanging out with my kids, enjoying the beautiful weather together, and mostly just relaxing and getting our ducks lined up for a busy week ahead.

And the world did not come to a screeching halt!

On the contrary, we were all well rested and better prepared for the week ahead, and my run on Monday was better than it ever could have been if I had followed my plan and done it on Sunday. 

Changing the day and changing my route—winging it—made all the difference!

3) Be aware of your influences, and listen wisely.

There are so many influences out there, some of which I may not even consciously identify.  If I’m going to be listening to someone else’s voice anyway, I’m going to choose wisely.  I didn’t need to run on the greenway trail, I just needed to run.  Maggie’s advice to “wing it” put me back on streets that I loved running when I first started out.  The greenways are an amazing resource, and I’ll happily run them whenever I have the chance and a running partner.  But I’ll also remember that there are still endless routes to explore where I can safely enjoy the solitude and freedom of running by myself. 

More and more, I find it’s so important to find voices that encourage me in what I’m trying to do.  It’s always easy to find those that will tell me not to bother, give myself a break, or help me find excuses to do less.  But there are also many that will help me find sensible options and inspire me to go beyond what I could imagine on my own! 

4) You always have a choice.

The biggest lesson of those last 2 miles was realising that I had to decide how it was gonna go.  No, I couldn’t just say, “OK, I’m feel awesome!” and then magically zip home at a PR pace.  But I could make a choice about all the things going on in my head.  Rather than giving in to, “I’m tired and not feeling great, maybe I should cut this short and get home before my phone dies,”  I could bring my awareness around to how my thoughts were affecting me physically.  As soon as I took a deep breath and adjusted my posture and form, I felt exponentially better!  And if I had done those things and still felt bad, I might have decided something else was going on—maybe I had pushed myself too far and it was time to head home.  The point is, I had to separate what was going on in my head from what was actually physically happening. 

I know this is something I do in my day-to-day, not just running.  I’ll find myself feeling “off” and then realise I’ve got something rattling around in my head that needs to be addressed (or dismissed) so that I can go on about enjoying my life! 

One of the things I love most about running is how it teaches me things that apply to life on a much more broad scale.  Thoughts have tremendous power.  

I plan to do my best to use mine only for good!

Happy running, friends! 

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!!