Turtles Can Run

Nothing on the running front today.. just a picture of a tiny tortoise that made me smile.

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With the Capitol 10K coming up in two weeks I have really been trying to get myself used to running faster again.  This has been challenging especially since I only had a month to do this and I have been stuck in turtle gear for quite some time.  It has been two weeks since I started and am feeling a little speedier already, here is what I have been doing.

• Intervals on the track. Every time I have seen improvement in my speed, intervals have been part of the training plan.  Interval training where you alternate fast running with jogging or walking is put quite simply works. For my 10K plan I have been doing 800s at a pace slightly faster than 10K pace and 400s at 5K pace (a little faster if I can).  I like running intervals (on most days), they give me confidence and help me realize I can run fast.
• Progressive tempo runs. There are many ways to run tempo runs, the distance and pace you run them at will depend on what distance your race you are training for.  For example, right now while training for the 10K, I run a warmup mile and then run 2-4 miles starting at half marathon pace and progressively get faster until I reach 10K pace. If I was training for a marathon my tempo runs would be slower but longer.  I find that tempo runs help my endurance and teach me how to push harder after I have been already pushing hard and exhaustion is setting in.
• Hill Repeats. These are exhausting but are highly effective.  Pick a hill..run up as hard as you can and then jog back down, repeat.  I like to vary my hills, sometimes I run short/steep hills and other times I run longer/gradual hills or combine the two in one workout.  Running hills will make you stronger, faster and more confident.  Nothing beats the feeling of conquering a hill! “Hills are speedwork in disguise.” -Frank Shorter

Final thought…Simple but true.. “If you want to race at a fast pace, you need to train at a fast pace.” ~Hal Higdon

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“We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon.” -Emil Zatopek

My thoughts keep turning towards running a marathon.  It is my favorite race distance.  I think I like it the most because I enjoy the journey of the training cycle, how I can see and feel it changing my body.  The excitement and anticipation I  feel during taper.  And the physical and mental peak  I  experience on race day. I know there is a lot of pain during all three phases and during recovery  but after a certain amount of time passes I only remember the good things.

“You have to forget your last marathon before you try another. Your mind can’t know what’s coming.” -Frank Shorter

It was a big disappointment not being able to run a fall marathon last year because of my heel spurs/plantar fasciitis.  I know it was the best decision but it was something I really wanted to do and I feel that the goal  of a 3:40 marathon is still hanging over my head.  Some spring/summer marathons have been tempting me.  In fact I almost signed up for the San Diego Rock and Roll Marathon in June.  I know I could get my mileage up and finish it in a decent time (not sure about a PR or meeting my goal time) but the question is would I end up getting hurt in the process.  Last spring I rushed through marathon training and made it to the start line of the Missoula Marathon with plantar fasciitis.  I made it through the race with a 15+ minute PR but I could not run my goal race in the fall because the plantar fasciitis got worse after the race and I couldn’t get the mileage in without a lot of pain during and after my runs.  When my foot started feeling better I had my eye on running the Austin Marathon, I tried to increase my mileage and ended up with painful shin splints.  Once those subsided I tried again to increase my mileage and ended up with an adductor injury that lasted a few weeks.  Even though my mind was ready to run long again and train for a marathon, my body wasn’t.  Taking everything into consideration, I have decided to learn from my mistakes and resist the urge to sign up and train for a marathon this spring/summer.  Instead I will wait until the fall/winter to run a marathon again.

“Good things come slow – especially in distance running.” -Bill Dellinger

So what will I do until marathon training begins.  Sign up for some shorter races to challenge myself, stay injury free, and daydream about running another marathon.

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My husband has developed out some iPhone apps for runners that I find useful and thought maybe some of you would as well.

The most popular is the free Running Pace Calculator.  By entering a recent or goal race time and distance it will calculate your pace per mile.  It will also calculate approximate equivalent performances at other distances  and give suggested training paces to help you reach your goals.

My favorite one is the free What to Wear Running app.  This app will pull your local weather based on your location and make recommendations on what you should wear running.  I use it before I get dressed for my run to check the current weather conditions, I also take a peek at their recommendations even if my gear choice is slightly different than what they recommend it gives me an idea of what to wear so I don’t over or underdress.

If you use a heart rate monitor during your runs you may find the free Heart Rate Zones app useful.  It calculates your heart rate zones,  gives a description of each zone and recommends which zone you should be in for your different kinds of runs.

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People who knew me before I started and lost weight often ask me how I got into running and ask for a few  pointers on how to get started.  So I wanted to share my top 5 tips/lessons I learned along the way to help people who are just starting out running or are thinking about starting a running regime.  Keep in mind I am not a coach or a superfast runner.  I am just someone who started from nothing and has learned a few things along the way.

• Turtles can run. When non runners find out I ran a marathon.. first they ask “how many miles is that?” and then they say “I could never do that”.  I always tell them you can do it, if I can run a marathon anybody can.  I was not athletic as a child..in fact I refused to play sports and didn’t like playing tag because I was such a slow runner and got winded quickly.  I was not an athletic teenager… I tried to get out of participating in gym class as much as I could.  Nothing changed during my college years and my inactivity and bad eating habits caught up with me after having children and becoming a SAHM.  I weighed 60 + pounds more than I do now when I started  walk/running.. and I made it all the way to the marathon distance in less than 2 years…so once again if I can become a runner anyone can!

• Turtle Pace.  Start off slow.  When most people start running they run as fast as they can for as long as they can and then quit.  If you have never been a runner or are out of shape, like I was when I started out, you may only last a minute or two if you do this.  What worked for me was starting out with just walking.  I walked everyday.  Building my daily walk up 3 miles.  After I was comfortable with that I started adding in running segments.  I did this without any kind of a plan so I just would just as far as I could and then take a walk break to recover and then run again.  Doing this almost everyday I eventually was able to run the whole distance, it wasn’t fast but I was running it. I didn’t know about the couch to 5K programs when I started out but I know a lot of people who have used them and I think they are a great way to get started, by offering  structure, incorporating rest days and stopping  you from doing to much too soon.  Which leads me to my next point.
• Turtle progress. Progress slowly.  Doing too much, too soon is the reason most people get injured running.  This is a lesson I have struggled with.  More than once I have run too much to soon and ended up injured.  How much your body can handle will depend of course on your current level of fitness and activity level.  The basic rule is don’t increase your running by more than 10% a week and don’t forget to take rest days(no ruuning) and rest weeks (decreased mileage weeks). So if you are a walker add in just a little running each week and if you are running increase your mileage slowly.  After I went from walk/run to just running, I made the mistake of running too much too soon and ended up with my first running injury, shinsplints which made it painful to even walk, I had to stop running and when I started running again I had lost some of my fitness.   Turtle progress is better than moving backwards.
• Turtle Goals You may be thinking about starting a running program because you want to run a marathon.  That is a great goal.  I think that setting smaller race goals on your way to a marathon is the best way to get there safely and the smaller races will keep you motivated along the way.  Start out by picking a local 5K and work your way up to longer distance races if you want or just work on getting faster at the shorter stuff.  Distance running isn’t for everyone, running a fast 5K  can be very satisfying and just as challenging.
• Turtle weightloss. If you are trying lose weight by running your progress may be slow.  When I was trying to lose weight I supplemented my running with other activities to burn more calories.  Cycling, weight training, elliptical, rowing and swimming are just some activities you could try.  Remember just because you are running doesn’t mean you can eat whatever you want.  On average you burn 100 calories per mile, which means you would have to run 35 miles just to lose one pound.  So in addition to running eat less and  do other activities if you want to lose.  My weight loss was slow but I have kept it off which is more important than how fast I lost it.

• Going from turtle to hare. When you are first starting out don’t worry about speed.  Just have a goal amount of time you want to walk/run or run and do it.  Once you’ve been running for a while and you’ve maybe even completed your first 5K, you may be wondering how you can get faster.  Three main things that helped me were: Interval workouts, this is alternating fast running with slower running. Running with someone faster, you will be surprised by how fast you can go with someone else by your side.  Running longer, doing one longer slow run a week increased my endurance and helped make it easier to run faster on shorter runs.  There are physiological benefits to running long but there are also great mental benefits.  Knowing I could run 10 miles slow, gave me confidence that I could run 3 miles fast.

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Super windy day for the Diva 5K but that didn’t stop any the 700 participants from getting out and running.  So great to see so many women out celebrating their beauty and strength. I really was surprised that they had so many participants for their first year and think they did a great job organizing.

My daughter and I had a great time out there today. It was fun to dress up in our tough girl shirts, running skirts and monkey skull knee socks for the run. My daughter ran a really great pace for the first 2 miles and then we slowed a bit to get our tiaras, feather boas, and roses. She ended up running a little slower than her normal 5K time but the goodies were worth it

I can’t believe how much my daughter has grown since her first 5K just two years ago. Seeing how much she has grown makes me realize how quickly her childhood is going by and that I need to value every moment and everything we do together.

Here are some pictures from the race.

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Now that the  heel spur and plantar fasciitis pain is nonexistent on most of my runs I have started to added some minimalist shoes back in the rotation.  I know that the podiatrist I went to would advise against this, since he is against minimalist and barefoot running.  When I asked about it,  he  told me that it was a big no no and would lead to injury.   But when I  actually developed the heels spurs and PF I had not worn minimalist shoes for a couple of months and had actually gone to a bulkier more cushioned shoe for my long runs thinking this would protect me from injury.  Whether or not these bulkier shoes were the cause of my heels spurs, I can not be sure but they certainly did not prevent them.

The custom orthotics the doctor made for me did not work.  In fact they made things worse.  After breaking them in and wearing the constantly my feet hurt worse so I stopped wearing them.  I went to a running shop and they recommended I try Superfeet Green Premium Insoles and I  kept taping and massaging my feet. This eventually got me running without foot pain (although I did develop some shin splints, probably from trying to train to aggressively to soon after coming back).

About a month ago I decided to try running in something lighter, so I tried  the Saucony Kinvaras, which are marketed as a minimalist shoe.  The workout went well and did not aggravate my foot at all.  So I have been doing my tempo and interval workouts in them.  My stride feels more natural then my other shoes higher heeled more cushioned shoes and I am able to find my fast zone which was harder in the other shoes. The Kinvaras feel a lot like the  Nike frees which I like but have an advantage because they lack the grooves that gravel and rocks were constantly getting stuck in.  I am really hoping that getting back into minimalist running will help keep the injuries away by encouraging proper running form.  Of course I realize that many other things go into staying injury free, for  me the big one is avoid over training.  I love running long and trying to improve myself but my body has limits I need to respect.

If you are thinking about going minimalist my number one tip is do not do too much too soon.  Add it in slowly.  You may feel good while running but afterward your calf muscles or feet may not be happy with you.

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My children have been run in a few 5Ks over the past couple of years. Up until now a little running leading up to the races and then the race itself is all they have really been interested in doing. I thought the fact that they even wanted to do the 5Ks was awesome.

About a month ago as I walked my kids home from school my son asked if I would run a mile with him. Of course I said yes. I had a blast running the mile with him. We went at the pace he dictated and walked when he wanted. As we walked into the house he asked if we could run another mile after he finished his homework. You could have knocked me over with a feather, I said yes again, of course, and when he was done with his school assignments we ran. for the rest of the week as we walked home from school he asked if we could run a mile and some days we did 2.

Honestly I thought his interest in running would be short lived but it hasn’t been. If anything it has increased. We started to increase our run/walks to 2.5 miles (because he wanted to) and I make sure on some days he rests. He would probably run everyday if I let him but I want to make sure he doesn’t get hurt by adding too much running in to soon.

Like many of us he is excited about accomplishing some running goals. The more we run together the loftier his goals become. After just one week of running he went from feeling like one of the slow kids at school to thinking that if he keeps running with me he can become one of the fast kids and run track when he gets to high school.

This past weekend me, my husband and two kids went out for a 3 mile run. After we all ran 3 miles together my husband and I were going to run an additional 2 miles around the track while the kids played. As we began running my son asked if he could keep running and my answer was “of course, if you want to”. He said he wanted to keep running until he was to tired to run anymore. I thought maybe he would last another lap or 2.

We reached 4 miles total and I was sure he would stop, he has never run more than a 5K in one go. He said he wanted to keep going all the way to 5. He did it. The distance was quite an accomplishment, he was beaming when he was done and I was too. As he was completing the fifth mile he started talking about running a 10K with me and told me he would like to do a long run on Sundays. So that when he runs his spring 5K the mileage feels easy. Even more amazing was that on Monday he wanted to run again, but I told him he should take a rest day after running his longest run ever.

It has been great watching his love of running grow and I am interested to see where running will take him.  One of the things I am happiest about is that his running was his own idea and something that he decided he wanted to do.  I believe that this is really important.  As parent we should encourage our kids to do healthy, active and positive  things but not force them to do the same sports that they are involved in or were involved in.

If your kids are showing an interest in running here are a couple of tips to get started.  Take it slow, don’t expect your kid to go out and run a 5K the first time you are out.  Depending on the age of your child maybe even just do a half mile.  Try using the run/walk method.  Kids tend to run full out when they first start so taking walking breaks until they can find the right pacing can make the run feel easier and more enjoyable.  When the are ready sign them up for a race.  Start out with a kids K or a 1 mile race.  If they like the shorter races and show an interest in doing a 5K then sign them up for one and run it with them, at their pace.  My kids have expressed that having me running with them made the race feel easier.  Most importantly make sure they are having fun!

“Encourage kids to enjoy running and play in athletics. Don’t force them to run too much competition.”~Arthur Lydiard

I have great memories of running with my children and hope to continue making new ones.

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I signed myself up for the Cap 10K this week.  Which means I have a month to get myself into 10K race shape.  I haven’t trained and run in a race (for time)  since the Missoula Marathon back in July of 2010.   I originally planned on getting back into racing much sooner but every time I started to intensify my training  I got injured.  First was the never ending plantar fasciitis  and heel spurs, then shin splints which I think were caused by the orthotics (these also overstayed their welcome) and finally a groin injury. This should be a good test  of my current fitness.  My plan is to go out at what was my half marathon goal pace for Angie’s Half Marathon last year and if I feel good  kick the last couple of miles at what should be my 10K pace.  If the pace feels challenging I will just try to hang there to the end.  Their will be lots of local DailyMilers out on the course which will make it a fun race to be at no matter what the clock says.

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Last year I felt I was in a good place physically to qualify for Boston in a fall marathon until  plantar fasciitis and heel spurs halted my training.  As 2011 approached I once again started thinking about trying to qualify for Boston in the fall.  Then the BAA released their new registration process for the 2012 year and the new qualifying times for 2013.  This really put a damper on my hopes for a getting into the 2012 race because I would have to run a marathon over the summer in order to even try to register for the race and I don’t think I could get myself into 3:35-3:40 shape by then without injuring myself.  So if I want to qualify for the 2013 race I would need to run a 3:30-3:35 for a chance to register and get into the race.  I know this is not impossible but it sounds really fast to me right now, since I have been very turtley lately.   I guess we’ll have to see what this year of training does.   So the question of whether or not this turtle can run Boston is still up in the air.  It would be nice to do but I am not going to base all my training on that goal.  I would be happy with running a 3:40 (my original qualifying time) in a marathon this fall.  I think that is a good goal and if I am in good enough shape to go for the 3:35 I will.

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