In addition to the 5k training, I am first hoping to finish another 1/2 marathon in April. The key word is "finish." Part of me wanted to better my time from before but with this run being right after winter, it has been hard for me to get into the training regime.
Lately, I have converted to treadmill running. It is harder for me to get on the treadmill and run long distances than to get outside and run. On the treadmill, I turn on a TV show or movie but just like any other time, I want to do something else when the commercial comes on. It is also hard for me to not look at the distance and time and get frustrated because my mind is thinking that I ran 3 miles but really on ran .5 mile.
Yesterday I forced myself to run a treadmill program. It has a scheduled distance and a scheduled amount of time. I run until the program is complete - commercials or no commercials. I started with 30 minutes yesterday, running just over 2 miles and today, will increase that time to forty minutes.
And once, there is another nice day out - I will convert back to running outdoors where once you are out there is no choice but to run back AND no commercials to divert me into doing something else besides training.
Sunday, February 28, 2010
Friday, February 26, 2010
10 MILES!
by Blue Tapp Scheffer
This is the perfect day for my first running blog entry because I just experienced one of the best runs of my life. This was a run that runners fantasize about. 10 mile runs aren’t usually so much fun. Although they often contain many moments of joy, they also invariably include at least a mile or more of pain and agony. But not this one. I enjoyed every second of it.
I’m training for the GO! St. Louis half marathon on April 11 and running 15 to 20 miles a week. I’m roughly following the free Smart Coach customized training program I created for myself on the Runner's World website. Today was my long run of the week and I planned to run 8 miles. The first leg of the run would be to my bank at Dunn and Hanley and back - 5.5 miles – followed by a 2 mile figure eight around Jeske Park and a half mile loop around January Wabash Lake to finish the 8 miles.
MILE 2.75
I’m trying to get better at staying hydrated during my runs so I made a quick stop at the 7eleven across the street from my bank to grab a Gatorade G2 which I sipped on for the next 5 miles. It’s yummy stuff and a very good choice for body recovery during longer runs. Another quick stop to make my bank deposit and I was back to running.
I use the word “run” to describe what I do but I suppose that’s a misnomer. It’s actually more of a slow jog. Many long distance runners conserve energy by developing a shuffling gait that doesn’t require unnecessary motion… the legs don’t raise too high, feet don’t get far from the ground, arms stay tucked close to the body, no bouncing. Save the photogenic bounding gazelle motions for the short distance folks! My style is not really pretty and doesn’t look very fast. I’ve seen runners scoot along in this fashion at a 7 minute mile clip! But I’m certainly not that speedy. I’m a fairly steady 10 minute miler. On a good day I might shave it down to 9.5 minute miles for a long run. On shorter runs I can take it slightly lower but not without a bit of pain.
MILE 5.5
My run was off to a nice beginning so far… 37 degrees with bright sunshine and no wind. I started off in sweatpants, technical shirt, fleece vest, windbreaker, gloves and stocking cap. The windbreaker got tied around my waist after a half mile. And by mile 4, I was sweating bullets. I decided to make another quick stop back at my house to shed the jacket and gloves and exchange the stocking hat for a running cap. But no resting! Stopping too long on a cold day lets a sweaty body cool down and leads to chills.
I was feeling so amazingly great at 5.5 miles that I decided to add 2 more and make it a solid 10 mile day. I’ve got a 4.5 mile loop from my house down to McClure High School, over to Elizabeth, down to Church and then back up Florissant Road to my house and so I was back to running.
MILE 7
Finished my G2 and sucked down a PowerBar GEL. These are little refuel electrolyte replacement gels that I carry with me on longer runs. Just rip off the top and suck out the gel. I’ve just discovered the chocolate and double latte flavors and they are absolutely delicious. Yes my friends, when you run 10 miles you can say yes to chocolate without guilt!
By this time I knew I was experiencing an extraordinary run. By mile 7 I was still completely pain free with lots of energy and enjoying every step. I run without music so running for me is a mind workout as well as physical. I do a lot of thinking, planning, praying, and singing my own music in my head. If my thoughts go the wrong direction, if I concentrate too hard on how many miles I have left or how far it looks to some landmark ahead then I’ll sabotage myself and not enjoy the run.
Today was a perfect harmony of mind and body. When this happens I delve into my thoughts so deeply that my running body goes into a sort of auto-pilot. I don’t have to concentrate on running or breathing correctly… everything just feels completely natural. This is the domain of the “runner’s high” and it is delightful. Any number of things can keep me from this nirvana – bad weather, cold wind, body pain, etc. But today was nothing but perfection!
MILE 10
The body is fantastic and unpredictable. Just two days before I ran 5.5 miles and finished with ankle pain and leg cramps. After 10 miles today I still felt great and even had energy for a final speed burst the last dozen yards to my house. How I wish ALL my runs could be like this! Ah but the difficult runs make the good ones seem that much more wonderful. Au revoir till the next run!
This is the perfect day for my first running blog entry because I just experienced one of the best runs of my life. This was a run that runners fantasize about. 10 mile runs aren’t usually so much fun. Although they often contain many moments of joy, they also invariably include at least a mile or more of pain and agony. But not this one. I enjoyed every second of it.
I’m training for the GO! St. Louis half marathon on April 11 and running 15 to 20 miles a week. I’m roughly following the free Smart Coach customized training program I created for myself on the Runner's World website. Today was my long run of the week and I planned to run 8 miles. The first leg of the run would be to my bank at Dunn and Hanley and back - 5.5 miles – followed by a 2 mile figure eight around Jeske Park and a half mile loop around January Wabash Lake to finish the 8 miles.
MILE 2.75
I’m trying to get better at staying hydrated during my runs so I made a quick stop at the 7eleven across the street from my bank to grab a Gatorade G2 which I sipped on for the next 5 miles. It’s yummy stuff and a very good choice for body recovery during longer runs. Another quick stop to make my bank deposit and I was back to running.
I use the word “run” to describe what I do but I suppose that’s a misnomer. It’s actually more of a slow jog. Many long distance runners conserve energy by developing a shuffling gait that doesn’t require unnecessary motion… the legs don’t raise too high, feet don’t get far from the ground, arms stay tucked close to the body, no bouncing. Save the photogenic bounding gazelle motions for the short distance folks! My style is not really pretty and doesn’t look very fast. I’ve seen runners scoot along in this fashion at a 7 minute mile clip! But I’m certainly not that speedy. I’m a fairly steady 10 minute miler. On a good day I might shave it down to 9.5 minute miles for a long run. On shorter runs I can take it slightly lower but not without a bit of pain.
MILE 5.5
My run was off to a nice beginning so far… 37 degrees with bright sunshine and no wind. I started off in sweatpants, technical shirt, fleece vest, windbreaker, gloves and stocking cap. The windbreaker got tied around my waist after a half mile. And by mile 4, I was sweating bullets. I decided to make another quick stop back at my house to shed the jacket and gloves and exchange the stocking hat for a running cap. But no resting! Stopping too long on a cold day lets a sweaty body cool down and leads to chills.
I was feeling so amazingly great at 5.5 miles that I decided to add 2 more and make it a solid 10 mile day. I’ve got a 4.5 mile loop from my house down to McClure High School, over to Elizabeth, down to Church and then back up Florissant Road to my house and so I was back to running.
MILE 7
Finished my G2 and sucked down a PowerBar GEL. These are little refuel electrolyte replacement gels that I carry with me on longer runs. Just rip off the top and suck out the gel. I’ve just discovered the chocolate and double latte flavors and they are absolutely delicious. Yes my friends, when you run 10 miles you can say yes to chocolate without guilt!
By this time I knew I was experiencing an extraordinary run. By mile 7 I was still completely pain free with lots of energy and enjoying every step. I run without music so running for me is a mind workout as well as physical. I do a lot of thinking, planning, praying, and singing my own music in my head. If my thoughts go the wrong direction, if I concentrate too hard on how many miles I have left or how far it looks to some landmark ahead then I’ll sabotage myself and not enjoy the run.
Today was a perfect harmony of mind and body. When this happens I delve into my thoughts so deeply that my running body goes into a sort of auto-pilot. I don’t have to concentrate on running or breathing correctly… everything just feels completely natural. This is the domain of the “runner’s high” and it is delightful. Any number of things can keep me from this nirvana – bad weather, cold wind, body pain, etc. But today was nothing but perfection!
MILE 10
The body is fantastic and unpredictable. Just two days before I ran 5.5 miles and finished with ankle pain and leg cramps. After 10 miles today I still felt great and even had energy for a final speed burst the last dozen yards to my house. How I wish ALL my runs could be like this! Ah but the difficult runs make the good ones seem that much more wonderful. Au revoir till the next run!
Thursday, February 25, 2010
Welcome to the Twilight 5K training blog!
In a little less than three months, Live Well Ferguson will host its first ever Twilight 5K, with the goal of encouraging area residents to live healthier, more active lives. Whether you're an experienced runner or just someone looking to boost your fitness level, all are welcome at this fun community event! Both runners and walkers are encouraged to participate.
Between now and May 15, this blog will track the progress of three racers training for the big day: one an advanced runner and cyclist, one a fit person who's just a bit rusty, and the other (me) a big ol' couch potato who's ready to get up and move!
Our first progress updates will be posted soon. Until then, check out more info on the Twilight 5K.
Between now and May 15, this blog will track the progress of three racers training for the big day: one an advanced runner and cyclist, one a fit person who's just a bit rusty, and the other (me) a big ol' couch potato who's ready to get up and move!
Our first progress updates will be posted soon. Until then, check out more info on the Twilight 5K.
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