A Triumphant Return

I finally made it to the gym today. November was knocked out after I went through a bout of the flu. I didn't do much today--just walked for an hour on the treadmill, but I got to the parking lot, through the doors, and changed; that's the biggest part of the battle anyways.

October...

I finally made it to the gym today. I nearly talked myself out of it by saying I would rake leaves instead.... The gym was a better choice. I spent 40 minutes on the stationary bike--and my calves sure are feeling it. I don't feel as good, overall, as I do after a run. I want to ease back into exercise, however.

Hopefully, I'll make it to the gym on Wednesday too.

So Long September

Another month as passed without much going on for me. Going back to work proved far more time consuming that I could have predicted--especially without grad school to contend with this year. Nonetheless, routinely pulling my 10 and 11 hour days has left me exhausted and definitely lacking on gym time. Today was no exception--but I did grab the free weights from downstairs and did arms and lunges :-) At least it was something, and I refrained from snacking!

I got a copy of Bob Harber's The Skinny Rules. Now I'm off to read!

Update

So August wasn't as productive as I had hoped. After recovering (slowly) from my head cold, my husband and I went on vacation... so no running then. When we got back, I got sick again. So, after a month of not running, it looks like the Niantic Bay 5K is out of the question. The new plan is to do a turkey trot in November... and hit the gym just about every day after work no matter what. Ideally, when the weather is nice, I'll get up and run on weekends too. Not only will that help me keep up on the exercise, it will help me develop a routine for getting up in the morning.

So, on a more positive note, my blog made one of the top running blogs on Blog Nation. Tom Steiner says "This is a good blog that documents what it is really like for a beginner. A tool that would be good for a lot of beginners (or someone in a rut) is to use HoldMeToThat.com. You can motivate yourself through money." This is the first official feedback I have gotten! Yay! It's almost a little weird to think that other people read this.... In any case, I'm going to try the HoldMetoThat on the following terms:
 
Your Goals

For		By	Do
$10.00		September 30, 2012	go to the gym 3 times per week

 

Sick :-(

So this week has been a bit of a bust. I have a rather nasty head cold that leaves me unable to breath through my nose, so I have been recuperating on the couch. Hopefully, I get better quickly. 

I did get in a nice workout last Friday. I got in a full body lift and even did an extra interval of running. I have officially run 4 5-minute intervals.

Calves

I did my usual lifting at the gym today followed by some time on the treadmill. I have reached week five of the Couch to 5K program. My calves are so tight and painful. I'm not sure if I was landing wrong on the treadmill or just overworked my legs when I lifted, but it's quite uncomfortable.

I finished ChiRunning. I really liked it. It has some really good instructions for running form and stretching and "loosening." It's hard to apply the form on the treadmill though. I think it will be much easier to apply on the track and road.

Inspiration

Despite a late start, I made it to the gym today. I got in most of my full body lift. I always assumed the gym would be pretty empty on a Friday... but it actually  had more people than usual. An elderly gentlemen was astonished that I log my weights in my phone instead of the standard notebook. I'm not sure if I still want to be going to the gym in my 70s, but I certainly admire this guy for still doing that. 

My run was challenging today. Five minutes of steady running still feels really challenging, especially when I can't seem to catch my breath. I'm not sure if I should repeat this week's interval rotation or push forward for next week. I do have a week or so I can play with and still be able (theoretically, anyways) to run the 5K in September. 

I started reading ChiRunning. I really like it so far. I reminds me of all the non-western religious stuff I liked in high school and college.

Food :-(

I had another successful workout at the gym today. I did another full-body circuit (I finally remembered that word) and spent half an hour on the treadmill. I had smartpop as a snack before the gym and a banana. I'm not sure which one gave me horrendously uncomfortable dry-mouth, but I think I will steer clear of both of those before workouts from now on.

 

I have been doing the Couch to 5K program and just hit week 4. This is the third time I have started the C25K interval program, and I am hoping to stick with it for the Niantic Bay 5K in September. I have made it as far as week 5 in the past before being distracted; but, in my defense, last time I was writing my master's thesis. 

When I got home, I realized I had nothing unprocessed, healthy and quick to eat. I really didn't want to cook, but I was starving. I ended up having cinnamon almonds (delicious and healthy) followed by several sugar cookies (not so healthy).  I really need to stock up and prep some healthy foods so that I eat better. It's just so much work.

I finished reading Marathon at work today. Then end contained some good information on diet, mental preparation, and race-day logistics. It will definitely bare another read before I do my first half marathon and first full marathon. I am going to start ChiRunning tomorrow! I glanced through it, and I am excited to report that it has pictures!

 

A Good Week

I had another great work out last Thursday. I did the same weights as Tuesday and followed up with about a half an hour on the treadmill. I was still sore from Tuesday, and I assumed I would barely be able to move on Friday. But, I was pleasantly surprised when I woke up at 6 am on Friday and was able to go to the high school track and run for half an hour. I haven't gotten up to run like that since college. It felt really good. I was surprised at how many people put our high school track to use that early in the morning. Although, if I had gone any later (I got there around 7), it would have been too warm to do much. I felt really good, and, using my playlist from jog.fm, I was able to maintain a solid 10-minute mile. I haven't done that since high school. So, all in all, I hope to be able to repeat last week this week :-)

Tomorrow may hurt but boy is it worth it!

After work today, I hit the gym. I did a full body lift before I started the treadmill. I haven't done that since 2009. My arms were literally shaking on the drive home. When I got home, I finished up with abs and supermans since I forgot while I was at the gym. 

An hour later, where am I? Out in my yard digging up rocks holes for the plants my mother-and-law gave me. I spent an hour and half yesterday and an hour today getting all the plants in the garden. I am very excited since the previous owners did almost nothing in the back yard (the front does look awesome though), and now my back yard is starting to look awesome.

I already know I will be very, very sore tomorrow; but, at the moment, I feel so strong and so awesome. Hopefully, I can remember this feeling when I cringe at the very thought of going to the gym/running tomorrow.

Reading

I spent today reading a few more chapters in Marathon: The Ultimate Training Guide (4th edition). So far, I have learned that a marathon is exactly 26 miles and 385 yards. I also learned that interval training is a good method and should last about 30 minutes each day to start. The author, Hal Higdon, is kind of full of himself. He keeps going on about all the people he has "trained" for marathons--but he includes everyone that reads his books or uses his website as his "trainees." He also really emphasizes that marathon training is as much psychological as it is physical. So far, I feel like this is an obtainable goal, even if it will take me a few years to get up to that level.

My other book also arrived in the mail: ChiRunning. This one is all about avoiding injuries while running. I can't wait to delve into it!

First Run

I went for my first run in my new shoes yesterday. I didn't get out until about 10 am, and by then it was already 80 degrees out. My street is fairly well shaded, and I even made it half way up the huge hill at the end before I decided I had enough and turned around. I definitely have to get out a little earlier to be comfortable. I may even try to get to the high school track so I'm not dealing with cars that drive far too fast on my curvy, hilly road. 

My right ankle is a little sore today, but I suspect that was from stretching rather than running. I always prided myself on my flexibility in high school (that was generally the only part of the physical test I passed each year). Now, my legs are so tight I can barely put my hands flat on the floor when I when I bend over. I used to be able to do that without even thinking about it. I should start up with yoga again...

More Research

 

 My run will have to wait until tomorrow. Today was hot, humid and sticky--until we got a thunderstorm with hail around three in the afternoon. I did get in some more time floating in the pool with my husband, though.

I did some more research today--on running apps for the phone. I settled on MapMyRun; it has the GPS function and will post to Facebook. I also like the I can have friends on it too. It has other features that I won't use--like nutrition. I like myfitnesspal better for that. 

I also ordered some running socks. I had no idea there were socks specific for running or that there was so much technology involved. I ended up getting Bridgedale Xhale Speed Diva Socks after looking at some reviews through SELF. I got an amazing deal through Sierra Trading Post. I got each pair at half the usual price! 

I am looking forward to walking up tomorrow with my husband and going to the high school track to log in a run :-)

Stretching and Lifting

I spent some time today lounging in the pool and reading, and then I decided I should do some more research. Today, I spent some time looking at stretching exercises. The debate over stretching before or after seems to continue to rage. But I found one good source that strongly recommended dynamic (moving) stretching before running and static (what I would consider more traditional) stretching after running. With that in mind, I found the following suggested stretching program:

Do these before you run: (dynamic)

Inchworms: Start in pushup position and walk your feet as close to your hands as possible. When you can’t go farther, stop and walk your hands out in front to return to pushup. Come down on stomach and arch your back up for a spine stretch.

Leg swings: Stand sideways next to a wall, and swing outside leg forward and back, increasing height each time.

Walking lunge with twist: Perform deep walking lunges to stretch the hips, twisting torso away from the back leg.

Do these after you run: (static)

Frog stretch: Stand with feet about shoulder-width apart. Turn toes out and squat down as low as possible, keeping heels flat on the floor. Press knees open with elbows.

Quad stretch: While standing, grab the top of your right foot and bring it closer to your glutes, while pushing hips forward.

Pigeon: On the ground, bring a bent right leg in front of your body with your left leg behind you to stretch your glutes.

After some time looking at stretching, I took a look at weight lifting. I have never really used free weights. I like the structure and control of machines--plus, isn't that the whole reason for a gym membership? Most of what I saw concerning lifting for running pushed whole-body free weight lifting moves--lunges and swats and what not with weights. I am definitely not up for that kind of training at this point. So, I decided my best bet is really to stick with the machines until I develop a little bit of strength and stability. But, for when I finally get to the point that I can do some "real" weight training, I found the following suggested program for runners:

Typical Strength Training Program for a Runner

Muscle Group:
Exercise
Quadriceps, hamstrings, hips
Squats, Dead Lifts,
and Lunges
Calves
Heel Raises
Shoulders
Shoulder Shrugs
Upper Back
Dumbbell Rows
Chest
Elevated Feet
Push-ups
Biceps
Curls
Triceps
Triceps Kickbacks
Lower Back
Superman
Exercise (lie
stomach down, lift
feet and arms like
superman flies)
Gluteals and hamstrings
Good Morning Lift
(basically a dead lift
with bent legs) 

With any luck, tomorrow will be an early day, and I'll get to the high school track for a couple of laps in my new shoes :-)

 

New Shoes

After doing some brief research on running shoes today, and some encouragement and motivation on the part of my husband, I have very excitedly found myself in possession of a brand new pair of running shoes!

My current pair of Asics tend to leave me with shin splints whenever I do any "real" running--i.e. not on the treadmill. But the NewBalance shoes feel awesome. They don't crowd the top of my foot. They bend well, and they don't drag down my heel so I can focus more on a mid-foot strike, which all my research suggests is a much more effective running form. 

I can thank Woodbridge Running Company (woodbridgerunningcompany) for fitting and recommendation. I was really happy with the prices, and the staff was friendly and helpful. I even got to take the shoes for a quick "run" around the building to try them out. They have an excellent return policy too, if these don't prove as comfortable as I originally thought.

Given that it is already midnight, I doubt I'll wake early enough for a run in the morning, but I am, nonetheless, excited to try out these new shoes on the road!

Research

Even as a non-runner (or maybe especially because that's what I am), I know that training for a marathon is not a light undertaking. I don't expect to be able to run a marathon this year, and maybe not next year either--but I definitely want to start with the end in mind. 

To to reach that end, I figure the best start is to find some motivation

and then do some research... well, a lot of research. 

I already have one book: Marathon: The Ultimate Training Guide  and I have ordered another: ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running. 

I started reading the first chapter of Marathon, and it seems promising and helpful.   

In addition to the traditional research, I have been searching out other blogs on running marathons and websites about it. Some of it seems really foreign, while other information is reassuring and makes me feel like this isn't an unachievable goal.  

After starting my reading, I realized that I need some smaller goals along the way. So far, this is what I have come up with:

1. Run the Niantic Bay 5K* on September 23, 2012.

2. Run in a Turkey Trot or some similar 5K this fall

3. Find a 10K to run next summer/fall, maybe Wethersfield or New Haven?

4. Next fall--Run the Niantic Bay Half Marathon 

*I have technically run the Niantic Bay 5K before--but that was July 19, 2009. And while I didn't walk any of it, my time was nothing to brag about-- 34 minutes and 33 seconds, or about a 12-minute mile. I'm hoping I can improve on that with the right training, and not just hitting the treadmill for a couple of minutes longer each time until the treadmill said I ran three miles... It feels so different on an actual road.

I am also really intrigued with the Color Run 5K, Warrior Dash, Tough Mudder, and triathlons. There seem to be so many variations on races and running. I don't think this could bore me.

But I don't want to do too much too soon. I have this tendency to start off projects really (really) strong, and then I just peter out before I reach the end. Or I get hurt. I would really like to avoid that.

The Decision to Begin

Despite the fact that two years ago I considered one of my runner friends crazy for wanting to even attempt a marathon, I have now come to the realization that I want to run one too. 

I have never been an athletic person--as a child, the most activity I engaged in was a leisurely stroll through the woods or some swimming in the local lake. I was much more content to read a novel in the shade of a tree (or better, the soft comfort of my bed) than do anything resembling a sport. I barely ran a ten-minute mile in high school, and I definitely hated gym class. 

In college, I exercised sporadically. I had one summer where I was really good about running twenty minutes every day on the track. I even ate well too. I also took a couple of spinning classes--I liked those, but I can't find a class I like now. 

Just before I was married, I managed to consistently get to the gym. I mainly spent time on the treadmill and did some full-body lifting for a month or two. I got just good enough to be able to run a 5K, and then... well, life happened. My husband and I moved into our first home. I was working full time. I was going to graduate school to earn my Master's degree in English. And time for the gym just didn't seem like it was a priority. 

And then I went to the doctor for a physical. For the first time ever, my blood pressure was up, my cholesterol levels were high, and my sugar levels were high. I have never considered myself the epitome of good health--but at 27, the bad report from my doctor really made me realize that I need to make some changes for my health.

And the change I have decided to make is to start running--really running, with the goal of running an actual marathon.