Completed (Run): Distance 3.64 mi, Duration 0:48:25, Avg Pace 13:18 min/mile, Avg Speed 4.5 mph
MapMyRun.com – Regular Run: iMapMyRun: Jun 15, 2010 7:48 AM on 06/15/2010.
MapMyRun Stats 6/15/10
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Monthly Archives: June 2010
Get Lost!
This morning before the doctor’s appointment, I went out for an early run. My training schedule has me set to run 3 miles today. I ran in the neighborhood out of sheer convenience. If given the time I would rather run as much as I possibly can on the actual White Rock Marathon route. I’m pretty bad at being over-prepared.
Today though, due having that appointment, I stayed closeby.
I didn’t map my route ahead of time – that TOTALLY went against being prepared. I figured that I knew my ‘hood well enough to have a good idea on how my mileage would go. Yeah well I figured wrong.
I started out my run making my way through the tree covered streets. Our neighborhood has wonderful landscaping filled with big trees. It was nicer to run in than I imagined it to be. I got on a few winding streets and got my taste if hills. It made for a good run! Problem was I got a little turned around and at my 3 mile training goal, I was a little over a half mile from the house and not much time to get home, shower, have coffee, and eat before this appointment!
I hauled butt home. I have not run full on since re-tweaking my back. That was due to over-exertion with my then new Supershoes about 6 weeks ago. I still paid close attention to my back and how my body ran, so I could make it home safely.
I did…Thank God. I live to run another day, and this time I’ll look at the map before I leave!
The Run/Walk Method
I pulled this from About.com This is just one of the articles that helped to get me going on my running.
Have a look!
Most beginner runners start out using a run/walk technique because they don’t have the endurance or fitness to run for extended periods of time. Here’s how to do the run/walk method:
Difficulty: Easy
Time Required: Varies
Here’s How:
- The run/walk method is simple: After you’ve warmed-up with a 5-minute walk, run for a short segment and then take a walk break. Beginners can alternate very short run segments with short walks, such as 1 minute running, 7 minutes walking.
- Keep repeating your run/walk pattern until you’ve covered your goal distance or time. For example, if you want to run/walk for 16 minutes, you can run/walk at a 1:7 ratio for two cycles. Make sure that you’re using the proper form (applies to both your running and walking segments).
- You should start your walk portion before your running muscles get too tired. This will allow your muscles to recover instantly, which extends the time and distance that you can cover. If you wait until you’re very fatigued, you’ll end up walking slowly and it will be difficult to start running again.
- If you want to time your running and walking intervals, you can use a watch or other device that beeps to signal when you need to switch. A simple running watch such as the Timex Ironman has an interval timer feature. Another product that is a favorite among run/walkers is the Gymboss, a small, easy-to-use interval timer that can clip onto your shorts, shirt, jacket, or hat.
sidenote: I have used the WOD Timer for the iPhone. It used to be a free app, but now it’s $1.99
- For the walk portions, make sure you’re not taking a leisurely stroll. You should pump your arms, so that your heart rate stays elevated. That way, you’ll still be getting a good cardiovascular workout and it will make the transition back to running easier.
- As you continue with your run/walk program, try to extend the amount of time you’re running and reduce your walking time.
More: When Does it Get Easier? - If you’d like to aim to run for 30 minutes continuously, try this 8-week run/walk program for beginners.
- Once you can successfully run for long stretches, don’t feel as if you have to abandon the run/walk method. Some long-distance runners use it in training runs and races to help reduce muscle soreness and fatigue.
More: Can I Walk During My Runs?
Tips:
- Use your breathing as your guide during your running segments. You should be able to carry on a conversation while running and your breathing shouldn’t be heavy.
- Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout.
What You Need:
- Proper Running Shoes
- Water
Oh yeah THAT’S why I don’t eat or drink that anymore!
Yesterday we ventured out to a benefit music festival at a great local venue – Jack’s Backyard. A lot of old friends would be there, and ten bands were booked in order to raise money for some local no-kill animal shelters. It was an awesome cause, and was sure to be a fun time.
It was so great to see everyone, and to hear the bands. However with it being a scheduled rest day, I was a little less concerned with how I ate. Normally this is not a big deal because I am usually at home. Being out though gave more cullinary freedom, which in the end made me feel pretty yucky.
I ended up getting pretty dehydrated, and my stomach was pretty torn up. I should have skipped the chips that came with my veggie burger, and drank more water. Being out in the Texas summer heat can dehydrate you quicker than you think. Also beer, no matter how watered down does NOT hydrate your body!
Next time I will request a veggie or fruit plate, and drink a lot more H2O!
Marathon Training – week one DONE!
I have completed my first week of training for the White Rock Marathon. I feel pretty awesome today after my first long run yesterday. Today is a day of recovery, and a day for household chores. A little later I am meeting up with friends for a benefit music festival – Rockin’ for Rescue. Most of these folks have not seen me since I started my weightloss journey.
This should be fun!
If I Can U Can 