Last night I ran despite the crazy heat and humidity we're experiencing in Ottawa. I did my scheduled 3K.
As I ran, I noticed a lot of little girls out with their parents. Two tandem bicycles passed me on the path, with a little girl of maybe 5 or 6 riding on the back part of the bike. Each girl looked back at me with a very peculiar look on their face.
Then on the way home I saw a little girl walking with her Dad, again staring at me. Then I saw another little girl with her Dad as I did my cooldown, and I heard her Dad say, "Yes, that lady is going jogging." I wanted to correct him and say that I don't jog, I RUN!
The interest of these little girls in my running was strangely inspirational. Like it was almost strange for them to see a woman out alone exercising. Maybe it was the running skirt? Now everytime I'm out on a run I'm going to think about the looks the girls gave me and that hopefully I inspired them to start running someday, too.
Tuesday, August 11, 2009
Friday, August 7, 2009
How much should I push it?
Someone asked this question yesterday on the Runner's World messageboards. Running can feel so good, so easy, and so effortless. Which eventually begs the question: how much should I push it? It's so easy to overdo running, and sadly, the effects of overdoing it never really show right away.
I really identified with this newbie's post. I'd been there, and I think it's safe to say that most experienced runners have been there, too. As a beginner, everything's so easy in your early days as a runner: the goals are achieved almost effortlessly, the kilometres build up quickly and your performance improves by leaps and bounds. When you're in the middle of a runner's high, it's easy to convince yourself that the extra 2 or 3K won't hurt, or that the race pace you just ran on your 5K training run wasn't a bad thing.
I am victim of pushing it too hard. The week before my first 10K in May, I was nervous and antsy for my race. I felt good, my legs were rested and I was ready to go. I'd had my gait analyzed, tried on almost a dozen different shoes, had a new race-day outfit ready to try. I thought to myself: 'I'm a runner! I can handle it!'. So I went out for a run on a Sunday morning, on a new route, did some sprints... I felt so good. The skies were blue, there was a nice breeze, and the road wasn't crowded at all. Then, later in the evening, we went out for dinner. I could barely move my knee. It hurt to walk, but it wasn't unbearable. After the 10K the following Saturday, I couldn't walk and I couldn't bend my knee. I'd pushed it to hard, too soon, on a cambered road.
Things didn't get much better after that. I tried a few slow, easy recovery runs. My knee tingled before the 5K mark. I couldn't believe it. Just a few weeks ago I was running 12 or 13K. I tried sports massage - didn't help. I spent much of June and July resting my left knee, popping ibuprofen and icing it. I played ultimate and ran occasionally, but I was always fearful of how my knee felt after the fact.
Only now— 2 months and under 20K later— do I feel well enough to undertake another training plan. I was ran over 80K in March alone. Now I have to start over. I'm not starting the Couch to 5K program again, but I've been very careful in designing my training plan for the next 12 weeks.
Someone in the thread on the Runner's World forum offered the following mantra: "My next workout is more important than today's workout." Every training program is based on this fundamental belief. Slowly and steady wins the race. Bit by bit, month by month, year by year you develop as a runner. Injuries and overtraining stand in the way of the slow, upward progress of a runner.
I know I want to be able to run my next workout, and every work out after that. I am going to have to keep repeating it during every warm-up, so I don't fall into the trap of pushing it too hard, too soon.
I really identified with this newbie's post. I'd been there, and I think it's safe to say that most experienced runners have been there, too. As a beginner, everything's so easy in your early days as a runner: the goals are achieved almost effortlessly, the kilometres build up quickly and your performance improves by leaps and bounds. When you're in the middle of a runner's high, it's easy to convince yourself that the extra 2 or 3K won't hurt, or that the race pace you just ran on your 5K training run wasn't a bad thing.
I am victim of pushing it too hard. The week before my first 10K in May, I was nervous and antsy for my race. I felt good, my legs were rested and I was ready to go. I'd had my gait analyzed, tried on almost a dozen different shoes, had a new race-day outfit ready to try. I thought to myself: 'I'm a runner! I can handle it!'. So I went out for a run on a Sunday morning, on a new route, did some sprints... I felt so good. The skies were blue, there was a nice breeze, and the road wasn't crowded at all. Then, later in the evening, we went out for dinner. I could barely move my knee. It hurt to walk, but it wasn't unbearable. After the 10K the following Saturday, I couldn't walk and I couldn't bend my knee. I'd pushed it to hard, too soon, on a cambered road.
Things didn't get much better after that. I tried a few slow, easy recovery runs. My knee tingled before the 5K mark. I couldn't believe it. Just a few weeks ago I was running 12 or 13K. I tried sports massage - didn't help. I spent much of June and July resting my left knee, popping ibuprofen and icing it. I played ultimate and ran occasionally, but I was always fearful of how my knee felt after the fact.
Only now— 2 months and under 20K later— do I feel well enough to undertake another training plan. I was ran over 80K in March alone. Now I have to start over. I'm not starting the Couch to 5K program again, but I've been very careful in designing my training plan for the next 12 weeks.
Someone in the thread on the Runner's World forum offered the following mantra: "My next workout is more important than today's workout." Every training program is based on this fundamental belief. Slowly and steady wins the race. Bit by bit, month by month, year by year you develop as a runner. Injuries and overtraining stand in the way of the slow, upward progress of a runner.
I know I want to be able to run my next workout, and every work out after that. I am going to have to keep repeating it during every warm-up, so I don't fall into the trap of pushing it too hard, too soon.
Wednesday, August 5, 2009
How to make running a habit
According to John Bingham's Running for Mortals, it takes an average of 21 days for an activity to become a habit. Not 21 days of doing an activity, but actually performing the activity on a regular basis over roughly a 3-week period. If you interrupt that cycle, then it's back to the beginning again.
I believe this is why training plans are so important. I have a hard time just lacing up the running shoes and heading out on runs on a haphazard schedule. It's easier for me to commit to a 10 or 12-week plan with pre-set mileage. I'm less likely to drop or postpone runs if I have a calendar telling me when and how long I have to run. It's predictable. It makes fitting runs into my busy schedule much easier, as well.
On that note, I've committed to running three times a week for the month of August. As I mentioned the other day, I've selected a 5K training schedule from Nike+. I modified it slightly to meet my needs, as there was a bit too much of a mileage jump in the first few weeks. It's nice feature of the Nike+ website because you can tailor it to meet your own individual needs, plus you can see your progress in the program on the site.
On deck: a 6K run tonight.
I believe this is why training plans are so important. I have a hard time just lacing up the running shoes and heading out on runs on a haphazard schedule. It's easier for me to commit to a 10 or 12-week plan with pre-set mileage. I'm less likely to drop or postpone runs if I have a calendar telling me when and how long I have to run. It's predictable. It makes fitting runs into my busy schedule much easier, as well.
On that note, I've committed to running three times a week for the month of August. As I mentioned the other day, I've selected a 5K training schedule from Nike+. I modified it slightly to meet my needs, as there was a bit too much of a mileage jump in the first few weeks. It's nice feature of the Nike+ website because you can tailor it to meet your own individual needs, plus you can see your progress in the program on the site.
On deck: a 6K run tonight.
Monday, August 3, 2009
Race Report: National Captial 5K
I raced the National Capital 5K on Saturday, which was part of Somersault's annual run series. There were a number of different events on Saturday including a 10K and Olympic-distance duathlons and triathlons.
The course was a hilly out-and-back on a bike path that follows the Rideau River near Hog's Back Falls. Saturday morning was sunny, foggy and humid. At race time it was 20C with 83% humidity. The weather in Ottawa's been horrible over the last month and most athletes (including me!) haven't had the opportunity to really train in hot or humid weather.
The grassy parts of the course at the start and finish were sopping wet, thanks to all the rain we've had. Course marshals warned us ahead of time to watch our footing so we wouldn't end up getting covered in mud. I started off a little fast, but the run out was mostly downhill. It was quite pretty: we ran through a forest next to the river and you could hear the gushing water over the sounds of the runners. The course wasn't overly wide, so we ended up running almost single file and it was really hard to pass other runners in certain spots.
I did end up walking at the 2.5km mark to take some water and then again at another point for my puffer, thanks to the humidity. The uphills on the way back were quite challenging, but I enjoyed it as there aren't many hills for me to train on near me. As I approached the finish line, I had to make a couple flying leaps over muddy water on an uphill to avoid getting soaked!
I had enough left in the tank to overtake the person ahead of me (you can see her behind me in the photo), to finish in 31:23. It wasn't as slow as my first 5K, but definitely not a personal best. But, I wasn't running this race as a personal best. I ran it for fun, for some experience with hills and to find my motivation to run again. So far it seems to be working!
My next 5K is on Sept. 20th at the Canadian Army Run where I'm going to try to break my personal best in the 5K of 30:08. I've set an August exercise goal of running three times a week, excluding ultimate frisbee games. I've also committed to a 5K training program for intermediates on http://nikeplus.com/... I think all this should be enough to get me back into the running groove.
The course was a hilly out-and-back on a bike path that follows the Rideau River near Hog's Back Falls. Saturday morning was sunny, foggy and humid. At race time it was 20C with 83% humidity. The weather in Ottawa's been horrible over the last month and most athletes (including me!) haven't had the opportunity to really train in hot or humid weather.
The grassy parts of the course at the start and finish were sopping wet, thanks to all the rain we've had. Course marshals warned us ahead of time to watch our footing so we wouldn't end up getting covered in mud. I started off a little fast, but the run out was mostly downhill. It was quite pretty: we ran through a forest next to the river and you could hear the gushing water over the sounds of the runners. The course wasn't overly wide, so we ended up running almost single file and it was really hard to pass other runners in certain spots.
I did end up walking at the 2.5km mark to take some water and then again at another point for my puffer, thanks to the humidity. The uphills on the way back were quite challenging, but I enjoyed it as there aren't many hills for me to train on near me. As I approached the finish line, I had to make a couple flying leaps over muddy water on an uphill to avoid getting soaked!
I had enough left in the tank to overtake the person ahead of me (you can see her behind me in the photo), to finish in 31:23. It wasn't as slow as my first 5K, but definitely not a personal best. But, I wasn't running this race as a personal best. I ran it for fun, for some experience with hills and to find my motivation to run again. So far it seems to be working!My next 5K is on Sept. 20th at the Canadian Army Run where I'm going to try to break my personal best in the 5K of 30:08. I've set an August exercise goal of running three times a week, excluding ultimate frisbee games. I've also committed to a 5K training program for intermediates on http://nikeplus.com/... I think all this should be enough to get me back into the running groove.
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