My physiotherapist suggested I start crosstraining, specifically with some sort of activity that promotes flexibility. She pretty much said that I need to do this if I want to ever run any races longer than 10K. Certainly I need to maintain my flexibility if I want to avoid injuries over the long-term.
So, today I'm going to try Yoga for Runners. It's offered at a local yoga studio at a really convenient time. I've done bikram yoga before, but I had a lot of difficult with the heat. I often felt sick and faint, often for days after. Hopefully I'll have better results with this new class!
I'll be sure to report back on the class.
Showing posts with label Improvement. Show all posts
Showing posts with label Improvement. Show all posts
Wednesday, June 23, 2010
Wednesday, December 16, 2009
Why?
Someone asked me the other day why I cut back a run to 3K. I realized that I was so focused on the numbers that I forgot to explain exactly what I did and why.
I used to run 8K on Tuesdays and in order to add an extra day of running, I split the distance into two runs. Because I'm now running 2 days back-to-back, one day should be shorter than the other. This is especially important because I need to slowly expose my muscles to the concept of running 2 days in a row, without a rest period in between.
While I deal with that, I won't be increasing my mileage or doing any speedwork. This is a really conservative approach, intended to avoid injury. I'll maintain the 4x a week and a long run of 13K.
Why? The rule of thumb for runners is that too much too soon (TMTS) will result in an injury. Almost every kind of injury is caused by this in some way shape or form... whether it's too fast, too far, too long. In the end, it's all too much, too soon.
The 3K run on Monday felt good. But, short. I was just getting into a groove and then it was over! Tuesday's 5K was good. It felt like more of a workout than a run around the block. My legs were a little cranky halfway through, and the mainly up-hill route didn't help either.
Now I feel like I should be running again tonight. I must be patient!
I used to run 8K on Tuesdays and in order to add an extra day of running, I split the distance into two runs. Because I'm now running 2 days back-to-back, one day should be shorter than the other. This is especially important because I need to slowly expose my muscles to the concept of running 2 days in a row, without a rest period in between.
While I deal with that, I won't be increasing my mileage or doing any speedwork. This is a really conservative approach, intended to avoid injury. I'll maintain the 4x a week and a long run of 13K.
Why? The rule of thumb for runners is that too much too soon (TMTS) will result in an injury. Almost every kind of injury is caused by this in some way shape or form... whether it's too fast, too far, too long. In the end, it's all too much, too soon.
The 3K run on Monday felt good. But, short. I was just getting into a groove and then it was over! Tuesday's 5K was good. It felt like more of a workout than a run around the block. My legs were a little cranky halfway through, and the mainly up-hill route didn't help either.
Now I feel like I should be running again tonight. I must be patient!
Monday, December 14, 2009
A week of milestones
This week I'll hit quite a few milestones. I'm pretty excited about them because it really drives home the fact that careful, measured training can pay off.
Tonight I'll mark the first milestone: the beginning of the second phase of my pre-half marathon training. This week I begin running four times a week. It doesn't sound like a big deal, I know. But, it's such a huge step for me. I tried to do this back in September, but it was just too much too soon. Now I'm ready to make the jump. For the next four weeks I will maintain my mileage at 28K a week. I'll run 3K on Mondays, 5K on Tuesdays, 7K on Thursdays and 13K on Saturdays. I just need to remember to slow down. I've been running my long runs too fast, even though my perceived effort is consistent. I always end up feeling like I could've gone faster.. but that's a post for another day.
I'm really looking forward to tonight's run. It's supposed to be warm (I love how warm is a relative term in the winter months!) at -3C, with some snow. I love running in downtown Ottawa at this time of year. The Christmas lights are lit and it feels so cheery and festive. I always come back from my runs in a good mood.
Tonight I'll mark the first milestone: the beginning of the second phase of my pre-half marathon training. This week I begin running four times a week. It doesn't sound like a big deal, I know. But, it's such a huge step for me. I tried to do this back in September, but it was just too much too soon. Now I'm ready to make the jump. For the next four weeks I will maintain my mileage at 28K a week. I'll run 3K on Mondays, 5K on Tuesdays, 7K on Thursdays and 13K on Saturdays. I just need to remember to slow down. I've been running my long runs too fast, even though my perceived effort is consistent. I always end up feeling like I could've gone faster.. but that's a post for another day.
I'm really looking forward to tonight's run. It's supposed to be warm (I love how warm is a relative term in the winter months!) at -3C, with some snow. I love running in downtown Ottawa at this time of year. The Christmas lights are lit and it feels so cheery and festive. I always come back from my runs in a good mood.
Monday, November 9, 2009
The News Gets Better
Turns out my gun time was actually 28.09! Woohoo! And I was 4th in my age group, which is huge for me. Yay!
Tuesday, October 27, 2009
Completely and utterly addicted
I'm an addict.
A running addict.
Phew! That feels good to get that off my chest. I've realized that I've hit the point where I don't want to go without running. I don't want to miss a workout and I'm loving every run. Yes, even the tough ones that I have to push through. I am so inspired by my re-found motivation after it disappeared in July.
I love it so much that I want to run longer and further each time I head out the door. I want to run more often. It's taking quite a bit of willpower to reign myself in! What's also encouraging is the fact that my speedwork is paying off. My perceived effort on my long runs is the same, but my average pace is 10 seconds faster per kilometre. My moderate perceived exertion is turning in much faster times, too!
I love running (yes, even in the winter!) and I love that my efforts are paying off. Now to just hold back a bit and not over-do it.
A running addict.
Phew! That feels good to get that off my chest. I've realized that I've hit the point where I don't want to go without running. I don't want to miss a workout and I'm loving every run. Yes, even the tough ones that I have to push through. I am so inspired by my re-found motivation after it disappeared in July.
I love it so much that I want to run longer and further each time I head out the door. I want to run more often. It's taking quite a bit of willpower to reign myself in! What's also encouraging is the fact that my speedwork is paying off. My perceived effort on my long runs is the same, but my average pace is 10 seconds faster per kilometre. My moderate perceived exertion is turning in much faster times, too!
I love running (yes, even in the winter!) and I love that my efforts are paying off. Now to just hold back a bit and not over-do it.
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