Running Thoughts, Tips and FAQs

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It’s been a while since I have done a post reflecting on some of the common questions and comments I get about running.  While this is not going to be something dramatically more insightful than anything I have written in the past—so I have included a round up of all my related posts that are a bit more specific and research-based at the end of this post. The marathon frenzy is going to pick up considerably this fall, so I hope this post may be useful to some of you that might be running-curious, but are reluctant to actually call yourself a “runner.”  

It took me a long time to gain the confidence to call myself a runner.  I was never a track star in high school. In fact, I could barely run a mile consecutively until sophomore year of college despite being in great aerobic shape.  So I understand when readers say the just can’t get through a few miles or they hit the wall by mile four.  We all have challenges and we can all over come them, I AM PROOF THAT ANYONE CAN RUN A MARATHON, if they want to.  Like I always say, you don’t have to be a runner.  It is not the holy grail of exercise.  However, it is nice for a few reasons:

1. It’s fairly low cost and you can do it on almost a moments notice, pretty much anywhere
2. There are established goals, such as races and marathons that can motivate you and keep you inspired…or at least begrudgingly committed.
3. While there is definitely an established culture of runners to network with, it is also nice that you don’t necessarily need to deal with the logistics of a team sport.  It can be as social or as anti-social as you want it to be.

So back to challenges.  Running is challenging.  I am by no means an excellent runner.  In fact, my only true running skill is being able to do it for fairly long periods of time, which was a cultivated skill.  I still get frustrated that I struggle to gain speed, and push myself to get out of my pace comfort zone.  I definitely look up to countless blogging runners, like Meghann,who PR on every race, for motivation to train a wee bit harder or at least keep at it!

So back to a common questions I get.

Why can’t I run? and How do you build distance?

First off, you can be a runner if you want to, but it may not happen over night.  Some people build up with the run a minute, walk a minute method, but when I started out, I found that frustrating and it seemed to be that once, I stopped, I was done.  So I think becoming a “runner” and building distance takes time.  You can build one minute at a time or 5 minutes at a time, don’t try to add a mile at a time.  If you can run for 5 minutes, run for 6 minutes the next time out.  Then next week, run 7 minutes.  I recommend a watch, and not trying to run too often.  Keep your other favorite exercises in your routine and run maybe two times a week.  Don’t burn yourself out! In the beginning it should be fun, not frustrating!

Like I always, say sign up for a 5K, so you have a goal to work toward, this is key.

Why can’t I run more than 3 miles?

If you are past the 5K mark and looking to move toward 10Ks or halfs but are struggling after 4-5 miles.  You are most likely running too fast.  You are definitely physically able to run 6 miles, but you are burning your body out by starting out too fast.  It can be hard to slow yourself down and feel like you are slogging along, but try it just once.  Or better yet, run with a friend who runs at a slower pace than  you.  Getting used to spending the extra time on your feet, even if you don’t reach your mileage goal, will prepare your body for longer distances.

One you are past the  5K point, you can add 1/4 or 1/2 miles rather than focusing on minutes, if you want to.  Typically once you are at 5-6 miles, if you are looking to train for longer distances, it is fine to start adding a mile a week to your weekly long run.  Check out Runner’s World for novice and intermediate training plans.

Here is something I found surprising.  One of the reasons I wanted to run a marathon was because I thought, once I have run 26 miles, I will never have trouble running 5 or 6 again.  It will be an easy daily workout length.  Shocker, sometimes, even now, 3 miles is torturous, and other days 12 miles glide by almost unnoticed. 

I HATE RUNNING! What do I do?

Don’t worry I did (and sometimes still do) too!  It was exactly that frustration that made me determined to runa marathon when I had never run farther than 3.1 miles, except maybe 1 crazy-long 5 miler on the treadmill.

Here is a little secret, and I don’t mean to be a downer, but running is rarely “fun” or  ”easy.” I think there has to be a teensy weensy bit of masoconist in every runner.  Even amazing runners, like Dean Karnanzes, will say, running is not fun.  It can be exhilarating, challenging, rewarding, fulfilling, maybe even refreshing or energizing, but the pure spirit of the sport is not fun.  Other runners will say 9 out of 10 runs are miserable, but that 10th one makes up for all the wretchedness that came before it.

“”The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed.” Jacqueline Gareau

While there is fun to be had, chatty long runs with friensd, the post-race celebrations, the happy dance after a new PR, on a daily basis, I don’t really consider running to be fun.  I am happy if it is quasi-enjoyable.

Why do I keep running then?  I like the goal-oriented spirit of running.  Have a race to train for keeps me motivated and inspired, even if every run isn’t great.  I like overcoming the mental battle.  I like having a network that shares my love/and ocassionally hate relationship with running.

There are periods where I really do enjoy running and most of my daily runs are even borderline fun, or at least personally fulfilling.  I do love the challenge of a long run, I love the creativity of mapping out a route I can get excited about and then completing that mission.  Right now, I am in a kind of semi-obsessed phase, where i can’t wait until my next run.   These periods are sometimes rare, but when I am in the running/race mode they seem to become more frequent.

All of this is to say, that I don’t think it is fair to tell people they should expect to fall in love with running, and for it to become fun and easy.  I don’t think it does for everyone.   I think the challenge is one of the things that keeps me going.  Running doesn’t become comfortable, it keeps me on my toes.  There is always something greater to strive toward. And the magic of finishing a marathon is, in its own way, life changing.

So if you do decide that you want to add running to your routine, even though you absolutely love spinning or you are addicted to pilates, take it slow and know that even if it is not the same instantaneous I can’t wait to do this again feeling, you can find a satisfying and rewarding relationship with running or you can decide its not for you and settle back into the joys of downward dog.

For more info, here is a round up of posts related to running tips, training and common running questions:

So you want to be a runner? Part 1

So you want to be a runner Part 2

Answers to Running Questions

Running Questions part 2

HMC:FAQ

Tips for finding the perfect shoes

How to prepare for long runs

Rock Your Body Chellenge: Increase Your Max Vo2,

Using Food as Fuel

I am very excited to have Julie from Julie GoLean here to discuss using food as fuel.  As you know, I have never been a serious athlete, so it is great hearing from a fellow blogger that has PLENTY of experience in the competitive athletics arena.  Thanks so much to Julie for discussing how to feed your body for demanding workouts and training! Oh, and for the divine recipes!

Hi everyone   My name is Julie and I’m an avid food and fitness freak! You can check out my blog Julie GoLean where I blab on and on about what I do for eating and exercising on a daily basis. thrilling, right? While Melissa is having a booty-kicking time in South Africa I volunteered to drop by with a little guest post action!
(Julie fun fact: I’m part African! My grandmother (dad’s mom) is actually Tunisian which makes this little Long Islander part African! too bad I got the Irish skin color..) anyways I figured this would be a good time to drop by and talk a little bit about using food as fuel. As a former college athlete and current coach maintaining a well balanced diet was and is extremely important to me. From preseason two-a-days in a sweaty hot gym with no air conditioning to ALL DAY tournaments averaging 3-5 entire matches, it became a serious realization to me that skipping breakfast, having a yogurt for lunch and fast food for dinner on the bus ride home was NOT going to provide the best form of gasoline for my body, an athlete’s body or just simply anybody! It was during my Sophmore year of college that I decided to make learning the right nutrition for an active young woman a hobby of mine.

It is first important to understand that food is fuel. It is not your enemy but simply a delicious form of gasoline to give your body the rev it needs to get through the day. Whether you’re a couch potato, training for a marathon, a teacher on their feet all day, a yoga nut, an athlete, or just an active person, it’s important to find the right balance of nutrients for your day. Your daily food intake  should consist of a balanced portion of carbs, protein, veggies, fruits, & milk fats. please do not fear food! When making the right decision on what to eat if your sticking to lean meats, whole grain carbs and low fat milk fats with an extra emphasis on fruits and veggies you’re definitely on the right track! The fact of the matter is that you need these foods whether you’re trying to lose weight or simply striving for a balanced diet!

After mucho experimentation during my collegiate athletic experience it was such a great feeling to finally find what worked for me and gave me the right kind of fuel to power me through tournaments and help me crush the ball down the other teams throat…I mean have a successful match..

I’ve found that the most important meal of the day for me has been breakfast. Whether I had a 6AM morning practice, a 5PM match, an all day tournament, or just simply an off day. Breakfast has been the go-to meal that gave me the right start to my day.

now I know you want some ideas…

there’s always the infamous green monster (or if you’ve been a reader of mine he’s what I like to call my boyfriend..)

1 cup Unsweetened Vanilla Almond Milk (milk fat)
1 scoop Vanilla (or chocolate) Protein Powder (protein should be atleast 100 cal with 15-16g of protein)
1 banana (fruit)
spinach (surprise veggies at breakfast)
ICE & blend baby blend

I usually have some toast on the side also as my carbs for the morning.

Another great breakfast is also the standard go-to oatmeal. Oatmeal is great because it’s EVERYTHING you need in one bowl. And you can make it as yummy as your little heart desires.

Here’s what mine usually looks like..

1/2c oats
1/4c canned pumpkin
TONS of cinnamon & a little pumpkin pie spice
1/2c unsweetened vanilla almond milk

nuke it baby
on top I’ll chop up a banana, and smother it around with 2tbsp of Better N’Peanut Butter or Naturally More
and for kicks I’ll top it off with some Peanut Butter Puffins.
heaven in a bowl.
The best part about oatmeal is that you can add EVERYTHING and ANYTHING to it. doesn’t get much better then that!

these are 2 GREAT breakfasts that with fuel you through any workout, practice, class, hectic morning work schedule, crazy kids..you get the picture.

I hope you found this post helpful & if you liked what you read stop on by and hang out with me

Training Countdown to the Turkey Trot!

So I signed up for the Turkey Trot with a grandiose scheme of getting my best time ever…PR all the way!  However, I didn’t account for three major things: 1. the temperature dropping 35 or so degrees (can I get a holy brrr?) and 2. an unfamiliar hilly course and 3. having two major paper and a presentation the week of the race.  So new plan, keep training and do the best I can and push myself on “race day.”

Here is my one week countdown training plan.

Wednesday: 1 hour interval run (doing 3 minute pick ups at 7.5 MPH with 5 minute recovery between)   (I did 20 minutes on the ellip. this morning to try to get reacquainted with the morning workout.)

Thursday: Master the Treadmill with OKGO workout at 2-3% incline.  David Kirsch arm workout. Some corework and lots of stretching.

Friday: 1 hour cross-training and leg workout (lunges, squats with weights and plyometric lunges)  Yoga class.

Saturday: 4 mile tempo run outside! Maybe the 7 minutes to get lean and fit workout from Women’s Health and def. some paper writing.

Sunday: spinning class

Monday:rest

Tuesday: Kara Goucher endurance boost and core work.  STRETCHING.

Sadly, my favorite Under Armour Winter Running Jacket got struck in the dryer and the zipper broke!  I am looking at a few option.  This Brook’s coat is pretty cute.  Does anyone have any suggestions?

 

I saw this cold weather workout clothing guide on Vital Juice Daily.  Do to the high probability that I will punk out on the majority of potential outdoor workout this winter (gym rat), I don’t want to spend too much money.

Turkey Training!

Oh my god, I am actually caught up with school work!  With my schedule lately, I never thought it would happen. 

Well, it officially feels like fall, practically winter out there, so it’s time to start “training” for two of my favorite fall events: Turkey Trot and Turkey Bowl!

For anyone who doesn’t know what a Turkey Trot is, it is a 5K run on Thanksgiving morning.  I am pretty sure you can find one in your town.  There are a bunch near me, and it is one of my newer holiday traditions.  I am not sure if I am doing the Troy Turkey Trot(which is the oldest in the country-61st this year), the St. Claire’s Cardio Classic or the Christ Dailey Turkey Trot, but I do know that I want to get my best time ever.  Improving my 5k speed has been a goal for a while, but it has been on the back burner while I have been distance running.  I am kind of one speed runner, so this will be a challenge.  I typically run 5ks around 28 minutes, so I am hoping for around 25!

I have been doing a bit of research and here are some great tips that I want to try:

1. Increase distance, but do not decrease speed, try to go further at the same pace, this will make the 5K distance seem like a piece of cake. Try running 6 or more miles 2 time a week.

2. Add speed work. Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training. i plan to do my 3s and 5s workout a couple times a week.

3. Do your speed work at least once a week; two to three faster-paced sessions are ideal.

4. Time your speed work against your racing pace goal. Try to run your mile at least 30 seconds faster than your desired racing pace.

5. Try uphill running. Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.

Runner’s World also had this interesting article.

The other event I mentioned is Turkey Bowl.  Every year my high school friends and I get together the day after Thanksgiving to play some football.  The guys take it SO seriously.  I just hope it doesn’t snow!

Here are a few of the past games!