Well, as is typical for many beginning exercisers, I've allowed all of life's little stresses to throw me off my training schedule. The past month has been a whirlwind for me, both professionally and personally, and because I've yet to really build exercise into my daily routine (without fail), I went adrift quite easily.
I'm still walking 3-4 times every week and feeling good about that, but I have to admit, the idea of being the slowest person in the 5K is starting to intimidate me. I know I can walk 3.1 miles; I've already done it several times recently. But can I do it quickly? Not a chance.
Of course, my "fit" friends keep encouraging me to just push forward and do it anyway, no matter how slow. But those people are skinny. Me, I'm still fighting through the discomfort of moving a body that's carrying too much weight. It's the conundrum faced by all fat folks: you know you need to exercise to lose weight, but until you lose weight, exercise is really not so fun.
So...what to do? For now, I am pushing forward. I'm going to continue to train for the 5K and just keep listening to my body. If it's ready for 3.1 miles on May 15, so be it. If not, there's always the one-mile fun run. I figure anything is better than nothing at all...
Wednesday, April 21, 2010
Monday, April 19, 2010
The break was nice but now I am back at it ...
After the Go! St. Louis Half Marathon, I gave myself a week of eating bad and not running. Well, more like my body gave me the week of not running and I just allowed myself to enjoy the new establishment in town (Hill's Brewhouse - one of the 5k sponsors.) I went there a few times in the last week and had to try the beers and a few of the things on the menu - all very good.
So, as of Sunday, I am back on track meaning back in training. One good thing about signing up for a run and sharing that information with people - you are held accountable. My friends dont make me wrong when I eat dessert or dont run, they just ask if I ran or when I will run again AND now, since most of them are running in the 5k, they are asking when we can run together.
So, my friend that I mentioned in the blog a couple of weeks back wanted to run again. He had improved since our last ran and I was a bit slower - I would like to say it is because of the half marathon but the truth was that I had a few samples of the beer at the Brewhouse the day before ... oh well, I was still out there running some of it off and getting back on track!
Allow yourself a break every now and again as long as you get back on track eventually ...
So, as of Sunday, I am back on track meaning back in training. One good thing about signing up for a run and sharing that information with people - you are held accountable. My friends dont make me wrong when I eat dessert or dont run, they just ask if I ran or when I will run again AND now, since most of them are running in the 5k, they are asking when we can run together.
So, my friend that I mentioned in the blog a couple of weeks back wanted to run again. He had improved since our last ran and I was a bit slower - I would like to say it is because of the half marathon but the truth was that I had a few samples of the beer at the Brewhouse the day before ... oh well, I was still out there running some of it off and getting back on track!
Allow yourself a break every now and again as long as you get back on track eventually ...
Monday, April 12, 2010
13.1… DONE!
by Blue Tapp Scheffer
Well we did it! Yesterday, Craig and I ran the GO! St. Louis Half Marathon. It was difficult, as always, to run 13.1 miles, and not without pain. But we did it! And it was a fantastic experience.
We had already planned to run slowly. Neither of us felt well-trained for this year’s race. My bronchitis, the early hot weather, and then my allergies all conspired together to sabotage my grand training plans. My last “long” run had been eight miles almost a month before. And I hadn’t run 10 miles since my exuberant first post in this blog back in February. This would be the least conditioned I’d ever attempted to run a half marathon.
To add to our worries, yesterday morning as Craig was pulling on his running clothes, his occasional recurring back injury flared up. I heard his panicked “oh no!” and knew from his pained expression what happened. This could certainly end his race before it began.
But he is a stubborn Navy Seal and what is a touch of excruciating back pain to stand in the way of a race we’ve trained for since January?! We picked up my brother and headed downtown.
The weather was sublime. High fifties and cloudless before the 7:00 a.m. race start. I did my requisite porta-potty visit (after waiting in the long lines for 25 minutes) and then gathered with 17,000 other runners in the starting area along Market Street – a five block long roped off area divided into running paces. The fastest runners at the front and the slowest along with the walkers in the back. Craig and I usually begin in the 10:00 mile area but today we moved further back far behind the last marked pace sign of 11:00 minute miles.
We’d never started the race this far back before and the mood here was decidedly different than in the faster sections. People seemed more relaxed, less nervous, playful. They were not worried one bit about when that starting gun would sound. Afterall it would take us over 15 minutes from the gun start until we actually worked our way up to the starting line. 17,000 people is a LOT of people.
And we were off! And running very slowly… our final average pace was 11.9 minute miles, almost a full two minutes slower than our usual pace. Craig’s back was hurting but loosened up a bit as we ran and we really enjoyed the run. The weather could not have been better and the run course is scenic (although a bit hilly) through downtown St. Louis and Forest Park.
According to plan we walked through all seven water stops, drinking water and Gatorade. We had given ourselves permission to walk whenever we needed to during the race. We were both in some pain during the last several miles but besides the water stops, we walked only once up the final long hill at the 12 mile marker.
10 minutes before we reached the finish line I asked Craig if he planned to do a final burst of speed at the end. “I don’t think so,” he said and I said that was fine with me! But as we closed in on those final yards we couldn’t help ourselves. We sped up and finished at all out sprint. Craig grabbed my hand and we raised our arms in victory as we crossed the finish line (I hope they captured that on film!).
Hundreds, perhaps thousands of people line the race course every year, cheering on the runners. Many hold signs with encouraging or funny adages. My favorite this year, held by a young boy sitting on the sideline with his parents, stated “If it was easy, I’d be doing it!” That’s the crux of it for me. It’s not easy at all to run that far. But the pain and challenge of it gives it meaning for me and for Craig. The more difficult the challenge, the more victorious we feel at the finish. And that is why we’ll do it all over again this October at the Lewis & Clark Half Marathon.
Well we did it! Yesterday, Craig and I ran the GO! St. Louis Half Marathon. It was difficult, as always, to run 13.1 miles, and not without pain. But we did it! And it was a fantastic experience.
We had already planned to run slowly. Neither of us felt well-trained for this year’s race. My bronchitis, the early hot weather, and then my allergies all conspired together to sabotage my grand training plans. My last “long” run had been eight miles almost a month before. And I hadn’t run 10 miles since my exuberant first post in this blog back in February. This would be the least conditioned I’d ever attempted to run a half marathon.
To add to our worries, yesterday morning as Craig was pulling on his running clothes, his occasional recurring back injury flared up. I heard his panicked “oh no!” and knew from his pained expression what happened. This could certainly end his race before it began.
But he is a stubborn Navy Seal and what is a touch of excruciating back pain to stand in the way of a race we’ve trained for since January?! We picked up my brother and headed downtown.
The weather was sublime. High fifties and cloudless before the 7:00 a.m. race start. I did my requisite porta-potty visit (after waiting in the long lines for 25 minutes) and then gathered with 17,000 other runners in the starting area along Market Street – a five block long roped off area divided into running paces. The fastest runners at the front and the slowest along with the walkers in the back. Craig and I usually begin in the 10:00 mile area but today we moved further back far behind the last marked pace sign of 11:00 minute miles.
We’d never started the race this far back before and the mood here was decidedly different than in the faster sections. People seemed more relaxed, less nervous, playful. They were not worried one bit about when that starting gun would sound. Afterall it would take us over 15 minutes from the gun start until we actually worked our way up to the starting line. 17,000 people is a LOT of people.
And we were off! And running very slowly… our final average pace was 11.9 minute miles, almost a full two minutes slower than our usual pace. Craig’s back was hurting but loosened up a bit as we ran and we really enjoyed the run. The weather could not have been better and the run course is scenic (although a bit hilly) through downtown St. Louis and Forest Park.
According to plan we walked through all seven water stops, drinking water and Gatorade. We had given ourselves permission to walk whenever we needed to during the race. We were both in some pain during the last several miles but besides the water stops, we walked only once up the final long hill at the 12 mile marker.
10 minutes before we reached the finish line I asked Craig if he planned to do a final burst of speed at the end. “I don’t think so,” he said and I said that was fine with me! But as we closed in on those final yards we couldn’t help ourselves. We sped up and finished at all out sprint. Craig grabbed my hand and we raised our arms in victory as we crossed the finish line (I hope they captured that on film!).
Hundreds, perhaps thousands of people line the race course every year, cheering on the runners. Many hold signs with encouraging or funny adages. My favorite this year, held by a young boy sitting on the sideline with his parents, stated “If it was easy, I’d be doing it!” That’s the crux of it for me. It’s not easy at all to run that far. But the pain and challenge of it gives it meaning for me and for Craig. The more difficult the challenge, the more victorious we feel at the finish. And that is why we’ll do it all over again this October at the Lewis & Clark Half Marathon.
Tuesday, April 6, 2010
Six Miles on a Hot Afternoon
By Blue Tapp Scheffer
Last Thursday afternoon was 88 F, which is pretty hot for the first day of April. It was also my birthday, by the way! So this past Thursday, Craig and I had planned to do our final long run before the GO! St. Louis Half Marathon coming up this Sunday. Our goal was a 10 mile run but we quickly realized that a 10 miler wasn’t possible for us in that kind of heat. So we changed our plans to six miles but that was even difficult. We ended up walking the last quarter mile.
Heat REALLY affects running! You can acclimate gradually but this year the high temps popped out of nowhere and our bodies have been struggling to catch up. So here we are with the half marathon less than a week away and Craig and I haven’t accomplished a long run in several weeks. We’ll take it slow and just focus on having fun rather than completion time. I’ll post a race report after the race!
Let’s give a cheer for Dwayne, our intermediate runner, who will also be running the half marathon this Sunday! If you go to the GO! St. Louis website, and look at the rotating pictures in the top right corner, you’ll see our Dwayne featured front and center in one of the rotating pics from last year’s run.
Last Thursday afternoon was 88 F, which is pretty hot for the first day of April. It was also my birthday, by the way! So this past Thursday, Craig and I had planned to do our final long run before the GO! St. Louis Half Marathon coming up this Sunday. Our goal was a 10 mile run but we quickly realized that a 10 miler wasn’t possible for us in that kind of heat. So we changed our plans to six miles but that was even difficult. We ended up walking the last quarter mile.
Heat REALLY affects running! You can acclimate gradually but this year the high temps popped out of nowhere and our bodies have been struggling to catch up. So here we are with the half marathon less than a week away and Craig and I haven’t accomplished a long run in several weeks. We’ll take it slow and just focus on having fun rather than completion time. I’ll post a race report after the race!
Let’s give a cheer for Dwayne, our intermediate runner, who will also be running the half marathon this Sunday! If you go to the GO! St. Louis website, and look at the rotating pictures in the top right corner, you’ll see our Dwayne featured front and center in one of the rotating pics from last year’s run.
Wednesday, March 31, 2010
4 More Miles – Getting Better!
By Blue Tapp Scheffer
Craig and I ran four miles again on Monday. This run was a much better experience than my previous attempt (see March 24 post) but I’m still not at 100%. My bout of bronchitis has certainly hindered my half marathon training. With only eleven days to go, I should be in the ramping down stage before the big run. I should have been racking up significant mileage over the past several weeks but I’ve hardly been able to run at all. Craig and I will run one more long run tomorrow (11 miles) before the race on April 11. I don’t think I’ll have any problem finishing the half marathon. But I won’t be as fast or pain free as I’d like to be. My biggest concern is that I haven’t logged in enough running time in my new shoes yet so I might have a bit of leg pain in the final miles. We'll see how it goes!
Craig and I ran four miles again on Monday. This run was a much better experience than my previous attempt (see March 24 post) but I’m still not at 100%. My bout of bronchitis has certainly hindered my half marathon training. With only eleven days to go, I should be in the ramping down stage before the big run. I should have been racking up significant mileage over the past several weeks but I’ve hardly been able to run at all. Craig and I will run one more long run tomorrow (11 miles) before the race on April 11. I don’t think I’ll have any problem finishing the half marathon. But I won’t be as fast or pain free as I’d like to be. My biggest concern is that I haven’t logged in enough running time in my new shoes yet so I might have a bit of leg pain in the final miles. We'll see how it goes!
Sunday, March 28, 2010
On my way ...
Today, I did nine miles ... well, 6 miles and then another 3 miles but that equals nine!
A friend put me on a schedule of running to get me ready for April 11th - 13.1 miles of running/walking and even crawling maybe. April 11th is the Go!St. Louis half and full marathon for which I am registered for the half.
A few tips ...
A friend put me on a schedule of running to get me ready for April 11th - 13.1 miles of running/walking and even crawling maybe. April 11th is the Go!St. Louis half and full marathon for which I am registered for the half.
A few tips ...
- I have to sign up for the next race to keep on track. I need that target - so know yourself if you are running or training. Are you running for fun? or for the next race? either way, do what you do.
- Make a schedule that works with your existing schedule. If you have a meeting every Monday, then find or revise a schedule that does not have you running long runs on that day.
- And last, do what you can how you can when you can. Today, a friend wanted to run three miles as part of his training. My schedule had me down for a long run. No problem. I planned my run to run 6 miles early and then meet him to do the next 3 miles. It worked for me because I needed someone to get me through those last 3 and it worked for him because I would be too exhausted to push him to do a longer run than he wanted.
Wednesday, March 24, 2010
4 Difficult Miles in New Shoes
by Blue Tapp Scheffer
Got my new shoes! I tried to run 4 miles yesterday and just had a terrible run. I was never able to get into a good rhythm and felt like I was gasping for breath. Every once in a while I just have a bad run. This time it was a perfect storm of three things: new shoes, heat, and recovering from illness.
Breaking in new shoes can be very painful. I got the same kind of shoes I had previously so I’m hoping the break in process won’t be too difficult. But you just never know until you get out there and run. I had shin splints that brought me to tears when I broke in my last pair of shoes. I had never experienced the dreaded shin splints before and consulted with several long-time runner friends. Yep, new shoes can do that to you, they said. As long as you’ve been properly fitted, the only solution is to run through the shin splints. There’s no way around it. So I did and they were right. But boy oh boy, did it hurt. I hope I don’t have to go through that again.
I didn’t really run far enough yesterday to see how my new shoes are going to affect my legs. I did feel a bit of tightness in my shins but not too bad. We’ll see how it goes.
The temperature was about 65 F during my run which is 20 degrees hotter than I’ve been running in lately. Heat can really affect a run. It usually FEELS 20 degrees hotter than it is when you run so it felt like 85 F to me. It is much more difficult to regulate body temperature in hotter weather. My body does acclimate eventually but this first run in the hotter temp was tough. I was sweating like crazy and drank my entire bottle of G2 before my four miles were finished.
Got my new shoes! I tried to run 4 miles yesterday and just had a terrible run. I was never able to get into a good rhythm and felt like I was gasping for breath. Every once in a while I just have a bad run. This time it was a perfect storm of three things: new shoes, heat, and recovering from illness.
Breaking in new shoes can be very painful. I got the same kind of shoes I had previously so I’m hoping the break in process won’t be too difficult. But you just never know until you get out there and run. I had shin splints that brought me to tears when I broke in my last pair of shoes. I had never experienced the dreaded shin splints before and consulted with several long-time runner friends. Yep, new shoes can do that to you, they said. As long as you’ve been properly fitted, the only solution is to run through the shin splints. There’s no way around it. So I did and they were right. But boy oh boy, did it hurt. I hope I don’t have to go through that again.
I didn’t really run far enough yesterday to see how my new shoes are going to affect my legs. I did feel a bit of tightness in my shins but not too bad. We’ll see how it goes.
The temperature was about 65 F during my run which is 20 degrees hotter than I’ve been running in lately. Heat can really affect a run. It usually FEELS 20 degrees hotter than it is when you run so it felt like 85 F to me. It is much more difficult to regulate body temperature in hotter weather. My body does acclimate eventually but this first run in the hotter temp was tough. I was sweating like crazy and drank my entire bottle of G2 before my four miles were finished.
And I’m still struggling to get over this blasted bronchitis. I’m nearly there… I’d say I’m at around 80% but I’ve had a sore throat for several days. Otherwise I feel great. But this last stubborn remnant of my illness is hanging on. So all three of these factors added up to a less than fun run for me yesterday. I even had to walk several times. And I was only going FOUR miles. Very frustrating. But don’t ever give up after a bad run. It just happens sometimes. I enjoy most of my runs and the bad ones make the good ones seem even better!
Saturday, March 20, 2010
8 Miles – Back on the Pavement after Bronchitis
by Blue Tapp Scheffer
I ran the St. Patrick’s Day 5 Mile Run last Saturday even though I was suffering from duo maladies: bronchitis and sinus infection. The run was actually a lot of fun but I woke up the next day feeling much more sick than before. I guess I can’t expect any sympathy though! So I took a five day rest from running, rested up, drank lots of fluids and chicken soup and tried to get well.
I broke my running fast with an 8 mile run yesterday. I had expected to feel weaker and have more of a struggle than I did. My breathing was fine but I did have some foot and leg pain. Overall it was a good run on a gloriously beautifully sunny day.
The foot and leg pain is not a surprise really because my running shoes are starting to break down. They’ve got lots of miles on them. I’ll be making a trip to Fleet Feet tomorrow for some new shoes. I need to give myself enough time to break in the new shoes before the half marathon on April 11. I’ve only got three weeks. Breaking in new shoes can be a terrible pain… quite literally. I’ll let you know how it goes.
I ran the St. Patrick’s Day 5 Mile Run last Saturday even though I was suffering from duo maladies: bronchitis and sinus infection. The run was actually a lot of fun but I woke up the next day feeling much more sick than before. I guess I can’t expect any sympathy though! So I took a five day rest from running, rested up, drank lots of fluids and chicken soup and tried to get well.
I broke my running fast with an 8 mile run yesterday. I had expected to feel weaker and have more of a struggle than I did. My breathing was fine but I did have some foot and leg pain. Overall it was a good run on a gloriously beautifully sunny day.
The foot and leg pain is not a surprise really because my running shoes are starting to break down. They’ve got lots of miles on them. I’ll be making a trip to Fleet Feet tomorrow for some new shoes. I need to give myself enough time to break in the new shoes before the half marathon on April 11. I’ve only got three weeks. Breaking in new shoes can be a terrible pain… quite literally. I’ll let you know how it goes.
Monday, March 15, 2010
St. Patrick’s Day 5 Mile Run
By Blue Tapp Scheffer
This past Saturday was the St. Patrick’s Day 5 Mile Run in downtown St. Louis. My husband, Craig, my brother and I ran in the race along with 11,000 other people. Here’s my race report.
First of all, I wasn’t feeling too well. I haven’t done much running this week because I’ve got a sore throat and headache. I went to the doctor on Friday (I rode my bike to his office!) and he told me that I have bronchitis AND a sinus infection. Oh my, everything at once. So I stocked up on meds and am practicing nasal irrigation religiously. I told him about my racing plans the next day and he did say I should be able to run (he knows me too well and knows that I probably was going to run the race anyway). So it was with my doctor’s blessing (kinda) that I got on the MetroLink with Craig and my brother to head downtown Saturday at 7:30 in the morning.
The weather was a foggy, slightly drizzly 46 degrees and wasn’t supposed to get higher than 47 for the day. A bit yucky but at least the rain was predicted to hold off until the afternoon, long after we would be finished racing.
The MetroLink was packed with hundreds of other green clad, numbered folks in running shoes. This was to be the largest St. Pats Day race ever with well over 10,000 participants. They had mailed our race numbers and timing chips to us this year so all we had to do was show up and run.
Timing chips were a new addition this year as well. In previous years only competitive runners were time chipped but this year everyone got in on the timing action. Timing chips are little plastic strips that attach to our shoe laces. The numbered computer chip in the plastic strip is read by a digital meter that lies across the start and finish lines. Every runner’s exact time from start to finish is recorded. This is especially nice since it took almost ten minutes for us even to work our way to the start line after the start gun sounded. Yep it was that crowded. Imagine 11,000 people all scooting forward together at the same time.
My plan was to start off very slowly. I didn’t know how easily my bronchitis inflicted lungs would react to the early morning run. But I felt fine and was able to run each mile slightly faster than the mile before. That is my favorite strategy and keeps the runs fun for me. Last year at the Lewis & Clark Half Marathon I went out way too fast, burned out by the seventh mile and had a horrible run. I’ve learned my lesson. Going out slow works much better.
Overall it was a fantastic run for me. I felt great the entire time and had energy to really kick it up for the final mile. My race time was 54:42 which is a pace of 10:57 minute miles. A half minute slower than usual but I’m not disappointed with that at all.
My next race is the Go! St. Louis Half Marathon on April 11. And then the Ferguson Twilight 5K on May 15!
This past Saturday was the St. Patrick’s Day 5 Mile Run in downtown St. Louis. My husband, Craig, my brother and I ran in the race along with 11,000 other people. Here’s my race report.
First of all, I wasn’t feeling too well. I haven’t done much running this week because I’ve got a sore throat and headache. I went to the doctor on Friday (I rode my bike to his office!) and he told me that I have bronchitis AND a sinus infection. Oh my, everything at once. So I stocked up on meds and am practicing nasal irrigation religiously. I told him about my racing plans the next day and he did say I should be able to run (he knows me too well and knows that I probably was going to run the race anyway). So it was with my doctor’s blessing (kinda) that I got on the MetroLink with Craig and my brother to head downtown Saturday at 7:30 in the morning.The weather was a foggy, slightly drizzly 46 degrees and wasn’t supposed to get higher than 47 for the day. A bit yucky but at least the rain was predicted to hold off until the afternoon, long after we would be finished racing.
The MetroLink was packed with hundreds of other green clad, numbered folks in running shoes. This was to be the largest St. Pats Day race ever with well over 10,000 participants. They had mailed our race numbers and timing chips to us this year so all we had to do was show up and run.
Timing chips were a new addition this year as well. In previous years only competitive runners were time chipped but this year everyone got in on the timing action. Timing chips are little plastic strips that attach to our shoe laces. The numbered computer chip in the plastic strip is read by a digital meter that lies across the start and finish lines. Every runner’s exact time from start to finish is recorded. This is especially nice since it took almost ten minutes for us even to work our way to the start line after the start gun sounded. Yep it was that crowded. Imagine 11,000 people all scooting forward together at the same time.
My plan was to start off very slowly. I didn’t know how easily my bronchitis inflicted lungs would react to the early morning run. But I felt fine and was able to run each mile slightly faster than the mile before. That is my favorite strategy and keeps the runs fun for me. Last year at the Lewis & Clark Half Marathon I went out way too fast, burned out by the seventh mile and had a horrible run. I’ve learned my lesson. Going out slow works much better.
Overall it was a fantastic run for me. I felt great the entire time and had energy to really kick it up for the final mile. My race time was 54:42 which is a pace of 10:57 minute miles. A half minute slower than usual but I’m not disappointed with that at all.
My next race is the Go! St. Louis Half Marathon on April 11. And then the Ferguson Twilight 5K on May 15!
Friday, March 12, 2010
Being active every day (and not just for the 5k)
Earlier this year, I read an interesting book called Move a Little, Lose a Lot, which basically says that many Americans are overweight because we as a society move less in our daily lives than we used to. Written by a Harvard doctor, it explains that in the name of convenience and with the help of technology, we've essentially spent the past 50+ years finding ways to make things easier on ourselves. As a result, many of the simple tasks that used to keep our bodies moving and fit no longer require much movement at all.
Changing the TV channel, washing dishes and clothes, making your home warmer or cooler - these are all activities that used to require people to get up and physically do something. Now, nearly everything in our lives is possible with the flip of a switch. Even worse, many of us now log more hours sitting every day than we do standing or moving around.
In other words, it's not avoiding the gym that's making us fat. It's that we've designed a world where our bodies are no longer challenged to actively engage in our daily lives. It's the culmination of all the little movements that we're missing.
So, knowing this, I've really tried to become conscious about simply using my body more. Rather than install a more convenient light switch in my office, for example, I now make myself get down on my knee and manually plug in the fixture every day. I'm also trying to sweep more than vacuum, stand when I talk on the phone, and devote more time to cooking meals than buying something already prepared.
And of course, I'm gearing up for working in my garden. As Dwayne mentioned in his earlier post, a group of us spent the morning at the Old Ferguson West Community Garden, and holy cow, was it a workout!
Between 9am and 1pm, we built 20 raised garden beds from scratch, then scooped, hauled and spread many, many dozens of wheelbarrows worth of soil. Right now, my arms feel like they're going to fall off!
And yet, it was so great to get out and move! As I continue to train for the 5K, it's activity like this that I aim to increase in my life - the general twisting, lifting, bending and stretching that a human body was designed to do.
Formal exercise is important, sure, especially for someone like me who's working to lose weight. But I believe that if I can just become more active overall, and really pay attention to all the mini conveniences that rob me of movement, I will be well on the path toward lifelong health and vibrancy.
Changing the TV channel, washing dishes and clothes, making your home warmer or cooler - these are all activities that used to require people to get up and physically do something. Now, nearly everything in our lives is possible with the flip of a switch. Even worse, many of us now log more hours sitting every day than we do standing or moving around.
In other words, it's not avoiding the gym that's making us fat. It's that we've designed a world where our bodies are no longer challenged to actively engage in our daily lives. It's the culmination of all the little movements that we're missing.
So, knowing this, I've really tried to become conscious about simply using my body more. Rather than install a more convenient light switch in my office, for example, I now make myself get down on my knee and manually plug in the fixture every day. I'm also trying to sweep more than vacuum, stand when I talk on the phone, and devote more time to cooking meals than buying something already prepared.
And of course, I'm gearing up for working in my garden. As Dwayne mentioned in his earlier post, a group of us spent the morning at the Old Ferguson West Community Garden, and holy cow, was it a workout!
Between 9am and 1pm, we built 20 raised garden beds from scratch, then scooped, hauled and spread many, many dozens of wheelbarrows worth of soil. Right now, my arms feel like they're going to fall off!
And yet, it was so great to get out and move! As I continue to train for the 5K, it's activity like this that I aim to increase in my life - the general twisting, lifting, bending and stretching that a human body was designed to do.
Formal exercise is important, sure, especially for someone like me who's working to lose weight. But I believe that if I can just become more active overall, and really pay attention to all the mini conveniences that rob me of movement, I will be well on the path toward lifelong health and vibrancy.
Cross Training
Today was a day of cross training. After putting in 3miles in a little 30-plus minutes, I helped out at the local community garden. The work at the community garden had nothing to do with running but working the arms, backs, and legs will definitely help. Training for the 5k does not have to be just about the miles that you put in but also about how you condition the body.
I was telling a friend while at the garden that I really need to take the time to stretch and work other parts of my body instead of just concentrating on miles. Another friend suggested to me earlier today that I consider adding crunches and sit-ups to my routine so I will strengthen my stomach, arms and back - while will improve my running.
So .. cross train as much as possible
I was telling a friend while at the garden that I really need to take the time to stretch and work other parts of my body instead of just concentrating on miles. Another friend suggested to me earlier today that I consider adding crunches and sit-ups to my routine so I will strengthen my stomach, arms and back - while will improve my running.
So .. cross train as much as possible
Tuesday, March 9, 2010
Fartleks – 4 Miles
by Blue Tapp Scheffer
Yesterday Craig and I ran 4 miles of fartleks at the St. Louis Community College track at Florissant Valley. It’s a pretty funny word… “fartleks.” I wouldn’t even say the word at first after I started reading about them in “Runner’s World” magazine. Even now I brush over the “t” very quickly when I say it so that it doesn’t sound so much like… well… fart! But I gotta say it now and then because fartleks are an integral part of running training.
Fartlek means “speed play” in Swedish and, simply explained, fartleks are interval training – running fast then slow then fast, etc.. There are hundreds of ways to do them. You can do timed fartleks by running fast and slow for a certain amount of seconds or minutes. Or you can try distance fartleks where you run fast and slow for a certain distance. This is speed training and helps you get faster by raising your anaerobic threshold (running fast enough that your body cannot create oxygen for your muscles).
Usually a fartlek session will start off with a shorter distance or time, then increase the distance or time and then decrease again. For example, for timed fartleks start with a slow jog of a mile to warm up. Then run fast for 30 seconds and slow jog for 30 seconds. Run fast for 60 seconds and then slow jog for 60 seconds. Run fast for 90 seconds and then slow jog for 90. Take the times back down again: 60 seconds and 30 seconds. End with another mile slow jog to cool down. The times or distances can be anything you want.
I prefer distance fartleks because they are a bit easier since you get longer easy jogs between the heart-pounding fast runs. Craig and I start off with a slow mile (4 laps around the track). Our first fartlek is halfway around the track fast and halfway around slow. Then we run an entire lap fast and a slow lap and then a lap and a half and then back down. We finish with three more slow jogged laps which completes 4 miles. It is much harder than it sounds. We hate these. They hurt.
But they really do make you faster. I have been very surprised by how well fartlek training works. I had always thought that you had to just run harder to be faster. But after several fartlek sessions I noticed that the time it took me to run a mile kept getting shorter and shorter. I felt like I was running the same pace as before but I was just faster. That was pretty exciting.
So because they work so amazingly well, and because Craig and I are short squat little folks who aren’t naturally very speedy, we try to get in fartlek sessions once a week while we’re training for a race.
REMINDER! It’s not too late to sign up for the St. Patrick’s Day 5 Mile Run this Saturday! Register HERE!
Yesterday Craig and I ran 4 miles of fartleks at the St. Louis Community College track at Florissant Valley. It’s a pretty funny word… “fartleks.” I wouldn’t even say the word at first after I started reading about them in “Runner’s World” magazine. Even now I brush over the “t” very quickly when I say it so that it doesn’t sound so much like… well… fart! But I gotta say it now and then because fartleks are an integral part of running training.
Fartlek means “speed play” in Swedish and, simply explained, fartleks are interval training – running fast then slow then fast, etc.. There are hundreds of ways to do them. You can do timed fartleks by running fast and slow for a certain amount of seconds or minutes. Or you can try distance fartleks where you run fast and slow for a certain distance. This is speed training and helps you get faster by raising your anaerobic threshold (running fast enough that your body cannot create oxygen for your muscles).
Usually a fartlek session will start off with a shorter distance or time, then increase the distance or time and then decrease again. For example, for timed fartleks start with a slow jog of a mile to warm up. Then run fast for 30 seconds and slow jog for 30 seconds. Run fast for 60 seconds and then slow jog for 60 seconds. Run fast for 90 seconds and then slow jog for 90. Take the times back down again: 60 seconds and 30 seconds. End with another mile slow jog to cool down. The times or distances can be anything you want.
I prefer distance fartleks because they are a bit easier since you get longer easy jogs between the heart-pounding fast runs. Craig and I start off with a slow mile (4 laps around the track). Our first fartlek is halfway around the track fast and halfway around slow. Then we run an entire lap fast and a slow lap and then a lap and a half and then back down. We finish with three more slow jogged laps which completes 4 miles. It is much harder than it sounds. We hate these. They hurt.
But they really do make you faster. I have been very surprised by how well fartlek training works. I had always thought that you had to just run harder to be faster. But after several fartlek sessions I noticed that the time it took me to run a mile kept getting shorter and shorter. I felt like I was running the same pace as before but I was just faster. That was pretty exciting.
So because they work so amazingly well, and because Craig and I are short squat little folks who aren’t naturally very speedy, we try to get in fartlek sessions once a week while we’re training for a race.
REMINDER! It’s not too late to sign up for the St. Patrick’s Day 5 Mile Run this Saturday! Register HERE!
Monday, March 8, 2010
Staying on track: Exercising during vacation
Last Wednesday was my husband's 40th birthday, and he and I were lucky to celebrate it at his cousin's gorgeous Lake of the Ozarks condo. With it being early March, the resort was pretty much empty, so we had a wonderful array of recreational amenities all to ourselves.
Of course, we spent plenty of time just relaxing and enjoying the beautiful lake view, but I'm proud to say that the vacation atmosphere didn't hamper my plans to stay active. In fact, I probably got more exercise at the lake than I usually do at home.
On Thursday morning, Keith and I hiked the entire resort, climbing numerous stairs dotting the very steep landscape. My heart was pounding and my thighs definitely weren't fans of the vertical incline, but it felt good to be able to climb to the top, even if my pace was fairly slow.
Later in the day, we got our blood pumping again with a quick game of tennis. Neither of us remembered how to keep score or we probably would have lasted more than 30 minutes. But that was ok, because there was a basketball court calling our name.
We took shots, chased down balls and quickly remembered that both of us are pretty awful at hoops. But again, we were moving and having fun so it felt great! We ended up closing out the day with some laps in the indoor pool, followed by a nice long soak in the hot tub.
I expected to wake up Friday feeling sore, but actually I was ready for another hike! Keith and I headed to Ha Ha Tonka State Park (which is so lovely!), where we trekked up to the castle ruins atop a bluff and then walked along the stream bank hundreds of feet below. All in all, we probably hiked about two miles, and a lot of that was straight uphill.
In other words, I was one sweaty, active broad on my vacation! And it was awesome! Now I'm really looking forward to starting weight training and finding other ways to have fun while still getting fit...
Of course, we spent plenty of time just relaxing and enjoying the beautiful lake view, but I'm proud to say that the vacation atmosphere didn't hamper my plans to stay active. In fact, I probably got more exercise at the lake than I usually do at home.
On Thursday morning, Keith and I hiked the entire resort, climbing numerous stairs dotting the very steep landscape. My heart was pounding and my thighs definitely weren't fans of the vertical incline, but it felt good to be able to climb to the top, even if my pace was fairly slow.
Later in the day, we got our blood pumping again with a quick game of tennis. Neither of us remembered how to keep score or we probably would have lasted more than 30 minutes. But that was ok, because there was a basketball court calling our name.
We took shots, chased down balls and quickly remembered that both of us are pretty awful at hoops. But again, we were moving and having fun so it felt great! We ended up closing out the day with some laps in the indoor pool, followed by a nice long soak in the hot tub.
I expected to wake up Friday feeling sore, but actually I was ready for another hike! Keith and I headed to Ha Ha Tonka State Park (which is so lovely!), where we trekked up to the castle ruins atop a bluff and then walked along the stream bank hundreds of feet below. All in all, we probably hiked about two miles, and a lot of that was straight uphill.
In other words, I was one sweaty, active broad on my vacation! And it was awesome! Now I'm really looking forward to starting weight training and finding other ways to have fun while still getting fit...
Sunday, March 7, 2010
Out and About
Yesterday, I ran on the treadmill. The day was nice but loved the convenience of the old treadmill. I turned on the Matrix and ran - the action of the movie helped keep me going in parts and I felt the need to go faster as the action scenes got more intense. The run was great and I felt great. I did not run a long distance - only 3.1 miles but I felt great afterwards. It was my best time but then again, I felt great. Did you hear me - I felt great and that is all that matters with runs (in my opinion) feeling good.
Today, I left the treadmill behind and went to Forest park to run. I needed to get out of the home and get to pavement. Forest Park provides me a great place to run just because there is always someone else there. I get motivation from seeing others cycling, running, walking, or just being active. I had some problems with my iPod - I run best with music. Give me a tempo and a good fast beat and I am good to go. So, the problems with the wrong music on the iPod and the earphones not wanting to stay in my ear caused me a bit of problem but meeting up with a friend halfway through the run helped. Talking through the run made me forget the distance and also the pain in my legs ... oh well, I still felt great afterwards because I was able to enjoy the day, the nice weather and get a good run in around Forest Park - well, not completely around it. I maybe did 5 miles today ...
Today, I left the treadmill behind and went to Forest park to run. I needed to get out of the home and get to pavement. Forest Park provides me a great place to run just because there is always someone else there. I get motivation from seeing others cycling, running, walking, or just being active. I had some problems with my iPod - I run best with music. Give me a tempo and a good fast beat and I am good to go. So, the problems with the wrong music on the iPod and the earphones not wanting to stay in my ear caused me a bit of problem but meeting up with a friend halfway through the run helped. Talking through the run made me forget the distance and also the pain in my legs ... oh well, I still felt great afterwards because I was able to enjoy the day, the nice weather and get a good run in around Forest Park - well, not completely around it. I maybe did 5 miles today ...
8 Mile Long Run & St. Patrick’s Day Run
by Blue Tapp Scheffer
Craig and I combined a 4 ½ mile loop with a 3 ½ mile loop around Ferguson to get in an 8 mile long run on Friday afternoon. Long runs are slower paced than the shorter distance runs. The purpose is to get your body used to putting in the miles. I haven’t had time to wash my toe socks since my last run and surprise, surprise, I got blisters. Gotta’ get some more of those toe socks.
I’ve learned that staying hydrated makes the long runs much easier. I carry a Fastdraw Plus water bottle with a strap that goes around my hand so I don’t have to grip the bottle. It also includes a little pouch where I can carry keys and an extra Power Bar Gel. I carry Gatorade G2 in my water bottle which replenishes electrolytes and helps with recovery and tastes good too!
It was a great run. We’re finally starting to get some warmer temperatures and sunshine in North County; it was a beautiful day to be outside. Craig always sprints at the end of our runs. I try to keep up with him but it is hopeless. It’s good training for me though because I probably wouldn’t try so hard at the end if I weren’t trying to keep up.
St. Patrick’s Day 5 Mile Run
This Saturday, March 13, Craig and I will be running in the St. Patrick’s Day Parade 5 Mile Run in downtown St. Louis. This will be my second year to run in this 5 mile run. It is tremendous fun! There will be over 9,000 runners and the route winds around the downtown St. Louis area. It is a festive run, in keeping with the St. Patricks Day theme, with costumes and humor. My favorite costume last year was Gumby running down the road with a Michelob. The best news is that it’s not too late to sign up. 5 miles is a great distance to try if you haven’t ever participated in an organized race before. Registration is $22 and includes a tee shirt and beer after the race. Sign up!
Craig and I combined a 4 ½ mile loop with a 3 ½ mile loop around Ferguson to get in an 8 mile long run on Friday afternoon. Long runs are slower paced than the shorter distance runs. The purpose is to get your body used to putting in the miles. I haven’t had time to wash my toe socks since my last run and surprise, surprise, I got blisters. Gotta’ get some more of those toe socks.
I’ve learned that staying hydrated makes the long runs much easier. I carry a Fastdraw Plus water bottle with a strap that goes around my hand so I don’t have to grip the bottle. It also includes a little pouch where I can carry keys and an extra Power Bar Gel. I carry Gatorade G2 in my water bottle which replenishes electrolytes and helps with recovery and tastes good too!
It was a great run. We’re finally starting to get some warmer temperatures and sunshine in North County; it was a beautiful day to be outside. Craig always sprints at the end of our runs. I try to keep up with him but it is hopeless. It’s good training for me though because I probably wouldn’t try so hard at the end if I weren’t trying to keep up.
St. Patrick’s Day 5 Mile Run
This Saturday, March 13, Craig and I will be running in the St. Patrick’s Day Parade 5 Mile Run in downtown St. Louis. This will be my second year to run in this 5 mile run. It is tremendous fun! There will be over 9,000 runners and the route winds around the downtown St. Louis area. It is a festive run, in keeping with the St. Patricks Day theme, with costumes and humor. My favorite costume last year was Gumby running down the road with a Michelob. The best news is that it’s not too late to sign up. 5 miles is a great distance to try if you haven’t ever participated in an organized race before. Registration is $22 and includes a tee shirt and beer after the race. Sign up!
Wednesday, March 3, 2010
6 Mile Easy Run
by Blue Tapp Scheffer
Craig and I did a 6 mile 10-minute-mile easy run yesterday afternoon. I’m increasingly happy with my new toe socks. If you’ve ever had trouble with toe blisters, these socks are the solution.
After this abnormally frigid winter, yesterday’s 44 degrees felt downright tropical. It’s almost too late in the season to talk about winter running but I do want to mention it here while I’m contributing to the 5K training blog.
Nothing against treadmill runners, I admire their tenacity. But I absolutely despise treadmills. I would rather have hot needles poked into my eyes than run for 15 minutes on one. I’ve tried it, even used to own one, and I just can’t force myself to do it. A 30 minute run outdoors is fun for me, but the same amount of time on a treadmill feels like hours of torture. So I sold the mill and only run outside now.
The problem was that I hated cold weather and stopped running outside every year as the temperatures dropped too low for comfort. Then I got flabby and out of shape every winter. That was really depressing. I felt horrible and every spring I had to start training all over again.
Finally I got fed up with the yo-yo fitness. One year I decided to just tough it out and run all winter long. I found to my amazement that I really enjoy winter running. In fact I discovered that I actually PREFER running in the cold.
It's easier to regulate body temperature in the cold and I don’t sweat so much. My body heats up so fast when I’m running that I’m only cold for the first minute or so and then I’m usually very comfortable. I much prefer a cold couple of minutes than the sweltering sweaty hours of summer running. After a bit of experimenting, I’ve learned to dress properly… the rule of thumb is to dress as if it were 20 degrees warmer than the actual temp. The hardest part of winter running is just forcing myself to get out there but once I do, it’s normally a good experience.
I’ve also found that by spending so much time out of doors during the winter, running and bicycling, I no longer experience seasonal affectation disorder (SAD) (aka “cabin fever"). Curing myself of my annual case of severe SAD has been an unexpected and wonderful surprise.
Recently I was explaining this to a friend who complained of his own SAD affliction this winter. I encouraged him to get outside. No, he said, "I can't do that; I would get cold!" Well that's my whole point. You might feel like you're pampering yourself by staying in the warm indoors. But I suppose it makes sense that the only cure for cabin fever is to get outside!
I write this to encourage seasonal runners to at least TRY to run in the cold. You might find as I have that it is not bad at all. So store that in your brain until next winter and get out there and run!
Craig and I did a 6 mile 10-minute-mile easy run yesterday afternoon. I’m increasingly happy with my new toe socks. If you’ve ever had trouble with toe blisters, these socks are the solution.
After this abnormally frigid winter, yesterday’s 44 degrees felt downright tropical. It’s almost too late in the season to talk about winter running but I do want to mention it here while I’m contributing to the 5K training blog.
Nothing against treadmill runners, I admire their tenacity. But I absolutely despise treadmills. I would rather have hot needles poked into my eyes than run for 15 minutes on one. I’ve tried it, even used to own one, and I just can’t force myself to do it. A 30 minute run outdoors is fun for me, but the same amount of time on a treadmill feels like hours of torture. So I sold the mill and only run outside now.
The problem was that I hated cold weather and stopped running outside every year as the temperatures dropped too low for comfort. Then I got flabby and out of shape every winter. That was really depressing. I felt horrible and every spring I had to start training all over again.
Finally I got fed up with the yo-yo fitness. One year I decided to just tough it out and run all winter long. I found to my amazement that I really enjoy winter running. In fact I discovered that I actually PREFER running in the cold.
It's easier to regulate body temperature in the cold and I don’t sweat so much. My body heats up so fast when I’m running that I’m only cold for the first minute or so and then I’m usually very comfortable. I much prefer a cold couple of minutes than the sweltering sweaty hours of summer running. After a bit of experimenting, I’ve learned to dress properly… the rule of thumb is to dress as if it were 20 degrees warmer than the actual temp. The hardest part of winter running is just forcing myself to get out there but once I do, it’s normally a good experience.
I’ve also found that by spending so much time out of doors during the winter, running and bicycling, I no longer experience seasonal affectation disorder (SAD) (aka “cabin fever"). Curing myself of my annual case of severe SAD has been an unexpected and wonderful surprise.
Recently I was explaining this to a friend who complained of his own SAD affliction this winter. I encouraged him to get outside. No, he said, "I can't do that; I would get cold!" Well that's my whole point. You might feel like you're pampering yourself by staying in the warm indoors. But I suppose it makes sense that the only cure for cabin fever is to get outside!
I write this to encourage seasonal runners to at least TRY to run in the cold. You might find as I have that it is not bad at all. So store that in your brain until next winter and get out there and run!
Tuesday, March 2, 2010
3.5 Mile Tempo Run
by Blue Tapp Scheffer
Running with my husband, Craig, is great for my training. He’s faster than me and so I have to really step up my speed in order to keep up with him. Yesterday we ran 3.5 miles, just a little more than the 5K distance – from our house on Florissant Rd north to Calverton, over to Elizabeth, south to Chambers and back to our house. It’s a nice run with a long slight downhill on Elizabeth (sweeeet!) and two moderately steep uphills on Chambers and Florissant back to our house.
We wanted to keep our run short because Craig just bought new running shoes on Sunday at Fleet Feet. Breaking in new running shoes can be painful and cause blistering and injuries so it should be done carefully and slowly. Shoes are the most important part of the runner’s wardrobe. Bad shoes can cause terrible pain and damage and even shorten your running career. One of the great things about running is that it doesn’t require a lot of expensive gear like most other sports. But shoes are the one thing where you canNOT skimp!
I’m not going to recommend any certain brand of running shoes. There are many good ones out there. Most importantly, you must have the right shoe for YOUR foot and running style. Fleet Feet is the best running shoe store I’ve found in St. Louis because they measure your foot dimensions (not just length) and actually watch you run to determine your running style and how your foot lands on the ground. They plug all this info into some sort of complicated running shoe algorithm to determine the best shoe and orthotic insert (if needed) for each runner. I’ve always been happy with the results.
I learned the importance of this the hard way (as usual). Last year when Nike came out with the iPod runners chip that fits into the bottom of their running shoes, I just HAD to have one! So I ran out and bought some shiny new Nikes and the chip. It’s a neat little system. The chip collects data as you run and measures your speed and time. It syncs with your iPod and tells you how you’re doing. Famous runners like Paula Radcliff and Ryan Hall offer recorded encouraging statements along the way. Paula actually congratulated me when I made a new personal record for my 6 mile run. WOW! You can upload your running data to the Nike website, chart your progress, and compare it to other Nike chip runners all over the world. Runners can join challenge groups and motivate each other to run more. Just too nifty for a gear geek like me to pass up.
But the problem was that I hadn’t been properly fitted for my Nikes. I bought them at a big name store all by myself and just got the ones that felt right. Over the next two seasons I struggled with all kinds of new pains in my ankles and legs that I had never experienced before. I finally realized the connection and got some better shoes at Fleet Feet. There’s nothing wrong with Nikes, they are great shoes. But I’ve learned that they are made for thinner feet than mine. I can’t wear them for running. The iPod chip is certainly very cool but it’s much cooler to run without pain! (There are now pouches for the iPod chip that can be used with any shoe.)
So back to our run yesterday. Craig’s shoes performed fantastically and we ran a fast (for me) tempo run of around 9 minute miles. I was also trying out my new toe socks with all the toes separated like gloves. They are pretty funny looking but keep your toes from rubbing together and causing blisters. I was happy with them although I wish they had a bit more padding on the bottom like my other running socks.
Today we’re planning to do a 6 miler so I’ll have another report for you soon!
Running with my husband, Craig, is great for my training. He’s faster than me and so I have to really step up my speed in order to keep up with him. Yesterday we ran 3.5 miles, just a little more than the 5K distance – from our house on Florissant Rd north to Calverton, over to Elizabeth, south to Chambers and back to our house. It’s a nice run with a long slight downhill on Elizabeth (sweeeet!) and two moderately steep uphills on Chambers and Florissant back to our house.
We wanted to keep our run short because Craig just bought new running shoes on Sunday at Fleet Feet. Breaking in new running shoes can be painful and cause blistering and injuries so it should be done carefully and slowly. Shoes are the most important part of the runner’s wardrobe. Bad shoes can cause terrible pain and damage and even shorten your running career. One of the great things about running is that it doesn’t require a lot of expensive gear like most other sports. But shoes are the one thing where you canNOT skimp!
I’m not going to recommend any certain brand of running shoes. There are many good ones out there. Most importantly, you must have the right shoe for YOUR foot and running style. Fleet Feet is the best running shoe store I’ve found in St. Louis because they measure your foot dimensions (not just length) and actually watch you run to determine your running style and how your foot lands on the ground. They plug all this info into some sort of complicated running shoe algorithm to determine the best shoe and orthotic insert (if needed) for each runner. I’ve always been happy with the results.
I learned the importance of this the hard way (as usual). Last year when Nike came out with the iPod runners chip that fits into the bottom of their running shoes, I just HAD to have one! So I ran out and bought some shiny new Nikes and the chip. It’s a neat little system. The chip collects data as you run and measures your speed and time. It syncs with your iPod and tells you how you’re doing. Famous runners like Paula Radcliff and Ryan Hall offer recorded encouraging statements along the way. Paula actually congratulated me when I made a new personal record for my 6 mile run. WOW! You can upload your running data to the Nike website, chart your progress, and compare it to other Nike chip runners all over the world. Runners can join challenge groups and motivate each other to run more. Just too nifty for a gear geek like me to pass up.
But the problem was that I hadn’t been properly fitted for my Nikes. I bought them at a big name store all by myself and just got the ones that felt right. Over the next two seasons I struggled with all kinds of new pains in my ankles and legs that I had never experienced before. I finally realized the connection and got some better shoes at Fleet Feet. There’s nothing wrong with Nikes, they are great shoes. But I’ve learned that they are made for thinner feet than mine. I can’t wear them for running. The iPod chip is certainly very cool but it’s much cooler to run without pain! (There are now pouches for the iPod chip that can be used with any shoe.)
So back to our run yesterday. Craig’s shoes performed fantastically and we ran a fast (for me) tempo run of around 9 minute miles. I was also trying out my new toe socks with all the toes separated like gloves. They are pretty funny looking but keep your toes from rubbing together and causing blisters. I was happy with them although I wish they had a bit more padding on the bottom like my other running socks.
Today we’re planning to do a 6 miler so I’ll have another report for you soon!
Monday, March 1, 2010
Slowly but Surely
Well, I honestly never thought I'd be talking about my personal fitness, or lack thereof, on the internet. In fact, it's hard to believe that I'm the one who suggested this whole blogging idea! But I did commit to being a sponsor for the Twilight 5K, and really the basic goal of the event is to encourage people just like me to live healthier, more active lives.....so here we are.
I guess I'll just start by saying that I am not a very fit person. I won't go into all the boring details of how I got this way, but essentially I was once extremely fit and athletic (as a top-level soccer player) and now I'm a desk-bound writer who doesn't make exercise a priority.
In trying to get active again, I realize that I'm going to have to take things slowly, so I've started off with the most simple exercise there is: walking. I know all the experts say to walk first thing in the morning but I feel more energized around dusk, when I can just pop in my earphones and enjoy the beautiful scenery around my neighborhood.
Right now, I'm walking 3-4 days a week for about 1.5 miles. I think Old Ferguson West is a great training ground because so many of the streets are hilly. It also offers a great opportunity for "cross-training," otherwise known as trash pick-up around Central Elementary School, which forces me to use all sorts of muscles bending and stretching.
Next week, when I start real training with Lyle Johnson of MVP Fitness, I expect to have those muscles and many more begging for mercy. But that's ok. I am truly ready for a change in my health and just the way I move and feel in my body, so I'm looking forward to the challenge!
I guess I'll just start by saying that I am not a very fit person. I won't go into all the boring details of how I got this way, but essentially I was once extremely fit and athletic (as a top-level soccer player) and now I'm a desk-bound writer who doesn't make exercise a priority.
In trying to get active again, I realize that I'm going to have to take things slowly, so I've started off with the most simple exercise there is: walking. I know all the experts say to walk first thing in the morning but I feel more energized around dusk, when I can just pop in my earphones and enjoy the beautiful scenery around my neighborhood.
Right now, I'm walking 3-4 days a week for about 1.5 miles. I think Old Ferguson West is a great training ground because so many of the streets are hilly. It also offers a great opportunity for "cross-training," otherwise known as trash pick-up around Central Elementary School, which forces me to use all sorts of muscles bending and stretching.
Next week, when I start real training with Lyle Johnson of MVP Fitness, I expect to have those muscles and many more begging for mercy. But that's ok. I am truly ready for a change in my health and just the way I move and feel in my body, so I'm looking forward to the challenge!
Cross Training – 21 Mile Bicycle Ride
by Blue Tapp Scheffer
A friend asked me last week about cross training. Yes, cross training will most definitely help you run a better race. Each different activity – running, bicycling, swimming, weight training, etc. – uses your muscles differently. If you participate in only ONE activity your body will actually get used to that activity and will not burn fat or tone muscle as efficiently. Mixing it up is important for overall fitness. Besides, it’s fun to incorporate a little variety!
I was reminded of this in a big way when my husband and I did a 21 mile bike with some friends this past Saturday. I was feeling pretty fit and strong. I’ve been running so much lately and even ran a ten miler two days before and felt fantastic (see previous post).
But I hadn’t been on a bicycle in a couple of weeks. I usually ride my bike to the bank and post office every few days but I’ve been running rather than cycling lately. Whoops. I learned once again that running fitness doesn’t necessarily transfer over to bicycle fitness. We rode from our house down to the U-City Loop for lunch and back. I felt like some of those hills were gonna kill me! By the end of the ride my body was getting back into the rhythm of riding. But I’m committing to get on the bike at least once a week from now on.
My friend who asked about cross training also wondered if other indoor activities (like using an elliptical machine) could replace running during the cold winter months. My answer is a simple no. Cross training is good but nothing replaces running! If the cold is keeping you inside then you’d better get on that treadmill!
A friend asked me last week about cross training. Yes, cross training will most definitely help you run a better race. Each different activity – running, bicycling, swimming, weight training, etc. – uses your muscles differently. If you participate in only ONE activity your body will actually get used to that activity and will not burn fat or tone muscle as efficiently. Mixing it up is important for overall fitness. Besides, it’s fun to incorporate a little variety!
I was reminded of this in a big way when my husband and I did a 21 mile bike with some friends this past Saturday. I was feeling pretty fit and strong. I’ve been running so much lately and even ran a ten miler two days before and felt fantastic (see previous post).
But I hadn’t been on a bicycle in a couple of weeks. I usually ride my bike to the bank and post office every few days but I’ve been running rather than cycling lately. Whoops. I learned once again that running fitness doesn’t necessarily transfer over to bicycle fitness. We rode from our house down to the U-City Loop for lunch and back. I felt like some of those hills were gonna kill me! By the end of the ride my body was getting back into the rhythm of riding. But I’m committing to get on the bike at least once a week from now on.
My friend who asked about cross training also wondered if other indoor activities (like using an elliptical machine) could replace running during the cold winter months. My answer is a simple no. Cross training is good but nothing replaces running! If the cold is keeping you inside then you’d better get on that treadmill!
Sunday, February 28, 2010
TreadMill Running
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.
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.
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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