It's been a while since I've posted about this journey. And I can answer the reason for this delay in one word....running.
Enjoy the Downhill: This is your time to catch your breath, enjoy the scenery and lessen that mile per minutes time. Enjoy the gift you earned by getting yourself to the top of that hill.
If you're just starting out running, I would highly suggest this 7 week training plan from the Mayo Clinic. It's what I used for my first 5K back in 2013.
An update on some other list items. I completed my ceramics class and eagerly awaiting my pieces to be completed in the kiln. For my 5 minute plank goal, I'm getting stuck around the 3:30 to 4:00 minute mark. It's more environmental issues (hands slipping) and a mental block than ability. I'm hoping to crest this hump soon. Working on some songs with a very talented friend. Excited to see what happens there. Knitting is my nemesis, and I'm working my way slowly through the Treehouse program for my website development goal. Planning many hikes, a camping trip, Napa, which music festival to attend and getting ready to break out the camera again now the weather is nicer.
I'm now half way through training for my half marathon set to occur at the end of April. And while I'm excited and can see definite progress in my running abilities, training is all consuming.
The plan that I'm using is Hal Higdon's Novice 1 plan. I feel like I know Hal. He's the little voice in my head that keeps pushing me when I'm tired, and the man I curse internally when I'm struggling up a hill. Hal, you better get me to 13.1 miles on April 30th
And concerning Hal's plan, it works so far. I never imagined I would be running 4, 5, 6 miles at one time, and I'm able to do that currently without much soreness and residual fatigue. But with his plan, you're committing to 12 weeks, 6 days a week of something - running, cross training and/or strength training. The cross and strength training are important for injury prevention and endurance. Don't skip them my fellow newbies!
And concerning Hal's plan, it works so far. I never imagined I would be running 4, 5, 6 miles at one time, and I'm able to do that currently without much soreness and residual fatigue. But with his plan, you're committing to 12 weeks, 6 days a week of something - running, cross training and/or strength training. The cross and strength training are important for injury prevention and endurance. Don't skip them my fellow newbies!
So for those of you out there thinking about bumping up from small runs and 5Ks to a half, here are somethings I've learned in the first six weeks:
Running Gear: Your shoes and socks become even more important in longer distances and more miles per week. I wear Brooks Ravena series and patron the good folks at Fast Break Athletics who continually check my fit and give great advice. I also took a runners self defense class they offered which was a great learning experience that I hope I never have to use. Also, make sure you invest in good socks to save your feet from blisters. Swiftwick and Goodhew are my favorite; the former for hot weather running and the latter for cooler.
Reward Yourself: When I began the program, I had to walk at certain moments and still continue to do so on the weekend long run. Those small walk breaks after certain mileage points are pretty magical. Now instead of walk breaks, I carry water in a super cool runner's fanny pack (Jealous huh?) and reward myself with a drink at certain intervals. It's a way to reward myself but keep running. I know it's sounds weird and small, but sometimes it's that sip of water waiting at the end of Mile X that keeps me going. Find your reward.
Vary Your Routes: I know there are times, especially before or after work, you just have to get a run in and that's fine. But varying your running routes and making sure you're working in hills and elevation change is making all the difference for me. I can run up hills now that I couldn't when I started and the monotony of running is lessened when you hit new terrain.
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| Rump Run 5K at Enterprise South to mark halfway point. |
Don't Skip the 5K: At 6 weeks in Hal's plan, he encourages a timed 5K race. At first, I planned on just running a 5K on my own that day but later decided to sign up for a race. I'm glad I did. It gave me a feeling of accomplishment and again, broke up the monotony of the schedule. At this point, you'll already have ran 6 miles. 3.2 feels like a breeze.
If you're just starting out running, I would highly suggest this 7 week training plan from the Mayo Clinic. It's what I used for my first 5K back in 2013.
An update on some other list items. I completed my ceramics class and eagerly awaiting my pieces to be completed in the kiln. For my 5 minute plank goal, I'm getting stuck around the 3:30 to 4:00 minute mark. It's more environmental issues (hands slipping) and a mental block than ability. I'm hoping to crest this hump soon. Working on some songs with a very talented friend. Excited to see what happens there. Knitting is my nemesis, and I'm working my way slowly through the Treehouse program for my website development goal. Planning many hikes, a camping trip, Napa, which music festival to attend and getting ready to break out the camera again now the weather is nicer.
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