Having proper running form (meaning having efficient body motion and mechanics while running) is one of the most important parts of improving and staying injury free as a runner. I did start this marathon journey around the same time last year but I quickly got off track a few weeks after training for the first 5k in my plan because I was not doing any strength training, and my inefficient form caused over use injuries to halt my progress.
So, in hope of staving off the same injury and frustration this year I have found a strength routine that I will be slowly working into my weekly (maybe eventually bi-weekly) training.
I love the opening line to this video! "The key to a happy running life is a strong butt...There is nothing worse than a weak butted runner, cause they get hurt all the time." - Dr. Metzl
If the video doesn't play, here's a link to the video series on the Runner's World website.
Wednesday, January 28, 2015
Tuesday, January 27, 2015
5K: Week Two
1.5mi run- felt relaxed and easy.
I've been running without my watch and am loving learning to listen to my body and not worrying about the pace.
15min bike+strength- I did get to the gym this week but I was a little rushed, and didn't get as much strength training done as I'd hoped I would but, I'll ease in to it. One day this week, two days next week, and then gradually increase the intensity.
1.75mi run- Oops, I accidently switched my Monday 1.75mi run for my Wednesday 1.5mi run. All in all I know a quarter mile isn't going to make a difference but my training plan has less running planned after Tuesday's cross train and strength day for a reason- to better aid in sore muscle recovery from lifting weights. I know I will get mixed up at least a few times. I'll just have to make sure not to switch things up on a heavier mileage week.
1.75mi run- I don't feel as recovered as I'd hoped
35min run- I had a great run and am learning more about our neighborhood. I'm really enjoying running for time and discovering new routs. It always makes me smile after completing a long run to know that I am capable of finishing It fairly comfortably and with good form.
Sunday, January 18, 2015
5k: Week One
The 1.5 mile training runs through the week did not tire out my legs- in fact they made me want to run more! I woke up each day this week with that old familiar itch to run. It's nice to find that I haven't lost so much endurance that a mere mile and a half three days a week is too much. It was very easy actually.
Cross training day this week turned into a road bike trip to work in low 40 degree weather. I actually stayed rather warm thanks to some awesome insulated gloves I got for Christmas. But my toes did go numb with only one pair of thin socks inside my ventilated running shoes. Because I didn't go to the gym this week on my cross training day I didn't do any strength conditioning or core exercises. I definitely want to get better about adding this into my running routine.
I did a 30 minute long run yesterday and completed it more successfully than I thought I would. Again, like with my weekday runs, It was nice to find that a 30 minute run didn't feel to hard. The pace was a little slower at times than I would have wanted but that was mainly because my form is weak. But I know that with a little work this will get better. Besides, I discovered a new trail in the woods of the USNWC that was, of course, Beautiful! I tend to be a runner that sticks to what she knows for the sake of "training effort". But it was really nice to take the path less traveled and find something new that will benefit my future runs. On a timed long run that's not gauged by exact distance, why not make it and adventure and enjoy the scenery and interest of discovering new things?
The theme this week has been to just take my runs easy. I made more effort to look around at my surroundings and view the beauty of nature. Looking at the trees and clouds appeases my artistic side- especially since I've started dabbling in acrylic painting. I see the forms and colors I would pick to mix my paints and I appreciate the amazing feats of beauty and nature that create our daily natural surroundings. Sorry, I know that's a little off track and unrelated...but it's crazy to really see the world differently
Keeping a positive mental attitude will be my goal through out this Journey. I have a tendency to push to hard, or compare my fitness level to my peak times in high school or college. When I start ragging on my self I need to take a deep breath and tell my self "Take it one step at a time- one training day at a time." I need to ask myself "What is the goal of Today's run? Am I pushing too hard? What am I frustrated by and how can I change it over the next week?"
I started this Marathon Journey last year around the same time but, then I trained to hard. Focusing on getting fast in a 5k or 10k is not going to keep me injury free or build the mileage base I need to run a marathon. So in this respect I have learned and have changed my training. The ultimate goal is the Marathon, and the 5k and 10k are just for fun to build up my fitness level before I try my hand again at a half marathon and then the Full.
Wednesday, January 14, 2015
The Plan
The training plans that I have decided to use can be found at HalHigdon.com. I will be doing a series of training plans that slowly build my mileage and endurance up to the full marathon distance.
5k Novice: 8 weeks after which I'll be running the Color Me Green 5K on March 14th.
10k Novice: 8 weeks after which I'll be running the first of this years River Jam Races on May 14th.
Half Marathon Novice 1: 12 weeks after which I'll run the Wild Vine Trail Half on Sept. 26th
Full Marathon: The plan I choose for this race will have to be evaluated once I complete the training for the half marathon. It could be a Novice plan, perhaps the Personal Best plan, or if i'm feeling really good I could go straight for Boston Bound. I have not yet chosen a particular marathon to run. The choices seem a little overwhelming and far away at the moment. I could visit family in Florida and run at Disney World, or I could stay close to Charlotte, or we could pick some place to take a vacation and I'll run a race there- with a few very relaxing recovery days planed in after the race.
I love working at the US National Whitewater Center because it hosts so many races and promotes such an active outdoor lifestyle!
I also plan to run the Shot in the Dark night run and perhaps the Dirty Dozen obstacle race just as extra workouts in my training plan.
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| Just a silly little graphic about training plans that I found |
Thursday, January 8, 2015
Starting the Journey
Here's to starting a new journey... to crossing things off my bucket list and following my heart toward my dreams and aspirations.
My New Year Resolutions:
Train for a 26.2mi full marathon- Not just to finish but to do well...well enough to maybe, just maybe, qualify for the 2016 Boston Marathon. This means I will likely be running 3 marathons. One to train for the distance + one to get strong enough to break 3hours35minutes and qualify for Boston = One in Boston. I just hope to hold out my mental and physical endurance long enough and successfully enough to achieve this final prize
Do more art- I would love to become a self sustaining artist. I have so much to still learn. I want to continue trying to grow my art business and to treat it like my second job. I still have so much more to learn, so many mediums to try, and so many craftsmanship skills to refine.
Be more Selfless- This stems from my innate antisocial nature. I feel like most of my relationships are one sided, so that I receive more than I give. I want to improve the person I am by casting a more outward focus on the people around me. I want to do more nice things for other people. I don't know if this will make me any less socially awkward, but I hope it may help a bit.
As with many new year resolutions I don't know how well I will manage to fit them into my life. I hope this blog will provide me a place to voice my frustrations, fears, and my successes.
Train for a 26.2mi full marathon- Not just to finish but to do well...well enough to maybe, just maybe, qualify for the 2016 Boston Marathon. This means I will likely be running 3 marathons. One to train for the distance + one to get strong enough to break 3hours35minutes and qualify for Boston = One in Boston. I just hope to hold out my mental and physical endurance long enough and successfully enough to achieve this final prize
Do more art- I would love to become a self sustaining artist. I have so much to still learn. I want to continue trying to grow my art business and to treat it like my second job. I still have so much more to learn, so many mediums to try, and so many craftsmanship skills to refine.
Be more Selfless- This stems from my innate antisocial nature. I feel like most of my relationships are one sided, so that I receive more than I give. I want to improve the person I am by casting a more outward focus on the people around me. I want to do more nice things for other people. I don't know if this will make me any less socially awkward, but I hope it may help a bit.
As with many new year resolutions I don't know how well I will manage to fit them into my life. I hope this blog will provide me a place to voice my frustrations, fears, and my successes.
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