Running Program - Week 7

Life got busy...but I continued to stay committed with my training. I can't really remember a whole lot about what has happened over the last three weeks except for this week other than I have been having a hard time running slower (slower than 9:30/mile). The only times I've been able to run slower than that has been when I've used a treadmill. It may be time to increase my expected/planned paces (10:00/mile for short days, 9:30/mile for long, and 9:00/mile for medium) by 0:15/mile or so.

I did do something I hope doesn't come back to bother me, and that was increasing my overall distance by more than 10% for this last week. I knew with some things coming up in life that I was going to have a bit more time for running, so I decided to go ahead and up my overall times (20/40/60) to where I would like to hold it for a few weeks. It also brings me to the 20 to 25 miles per week average I'd like to hold until I figure out a specific date for a race. I looked for some races, mainly 10k races, but with how busy I'll be over the next few months I couldn't find one that matches my schedule. Maybe I'm being a wimp, but I just don't think trying to squeeze a half marathon in before the running season ends would be the best for me.

Physically, I'm still doing great. I was so excited to run longer and farther than I ever have before yesterday! Before yesterday, my previous longest was the 10k race last year in July (finished in 56:22). As I explained in a previous blog post, that was the race I injured my knee and couldn't run for quite some time. During my run yesterday, however, I did have something happen that I really hope doesn't cause me problems. For the first time, I got attacked by a dog while running. The owners had no fenced front yard, two dogs just out in the front, and as I ran by both came straight for me. One took hold of my right foot and began to the whole head shake while biting down thing. Thankfully, I was able to pull my foot free (with some minor tearing to my shoe...grrrr) and continue running while the owner came out cussing at his dogs. Whatever, dude, your fault for just letting two dogs that attack random people run loose.

As a result of that little episode my right ankle got tweaked. It just hurts a bit when I turn it to the outside. While the pain has been less and less, I'll have to be careful when I head out to run tomorrow. If it's still bothering me I may have to finally take a recovery week. Although I'd much rather be out running!

Running Program - Week 4

For the first time with increasing my mileage, I felt slightly challenged this week. Then again, I don't know if I would chalk it up to being challenged, or just having a bad run day. My Tuesday (28 minute) and Saturday (42 minute) runs were the only two that challenged me. Mostly the Tuesday run. I'm not sure if I missed out on some sleep or ate too much garbage on Monday, but that run kicked my butt. I wasn't feeling too hot for the Wednesday easy run. Then come Saturday, I think the reason that was a bit harder was running a bit faster than I probably should have. I feel that in my current condition, my long runs should be somewhere between a 9:15 min/mile and 9:30 min/mile pace. I ended up running just under 9 min/mile.

Anyway, even with those two, I feel comfortable to increase to 15/30/45 minutes for this coming week. I'm still not sure where I will hold steady. I was initially hoping to progress slowly enough (no more than 10% increase each week) to run a half marathon before the running season ends. However, after looking at the best possible scenario (continually increasing 10% every week), the earliest I would have a long run the distance of a half marathon falls on week 15. That would put me in the last week of October/first week of November. And that's only IF I were to increase every single week. I'm not sure I could keep that kind of progress going that long as I'm sure I will hit some weeks where I won't feel ready to increase and will repeat the same times one, two, maybe three weeks in a row. Maybe I could find a 10k to do.

It's odd, this is really the first time I've been running without a real goal in mind. Like I explained in my last post, when I started up running I was going for a 10k. Did way too much way too soon and paid the price. When I started up again this year, my initial goal was to do a Sprint Triathlon. But, as in a previous post, triathlon training has to be put on hold for a few more years. So, for now, I just run. :) And while doing that, I look to improve little by little. I guess my big goal is to run a marathon next year. I plan to continue to improve and increasing mileage with this running program through the winter. Which will be a lot easier to do with the purchase of a treadmill a few weeks ago. So, I look forward to doing better and better to be in great shape next year. Maybe do a half marathon early on, throw in some 5k or 10k races, and ultimately shoot for a marathon.

Running Program - Week 3

I was very excited when I completed my long run for this week which puts me right back where I was before I got hit with the big viral and bacterial infections in mid June! Back then I was running at paces that would absolutely wear me out when I was done, so I did run the 40 minutes quite a bit faster (roughly 8:24/mile) than I did yesterday. But the difference this time around, the after effects of the run have barely bothered me. :)

If I keep going at this rate of being able to increase by 10% each week, in four weeks I will have a new long run (by time, and maybe distance) PR. The longest I have ever run was for the Farmington Festival Days 10k back on July 10, 2010. It was during that race that I messed up my right knee and did not start running again until late April of this year. I'm quite sure the reason for the injury was that I had never run that far at one time. In fact, I had only been running for maybe a month leading up to that race. I had finished the P90X program just before picking up the running bug and thought I was in great enough shape to handle it. Unfortunately, P90X does not train your body to handle the rigors of running.

That injury taught me many lessons with respect to my running. First, our bodies are so fragile, and just the fact that I am able to be out running every day is a great blessing in my life. There are many people who do not even have the ability to run even though they desire to do so.

Second, running is a lifestyle change. This means it's something that has to be developed and improved on over time. There is no quick and dirty way, no shortcut to becoming a better runner. You simply have to listen to your body, take progress one small step at a time, and be prepared to be in it for the long term.

Finally, third, I learned how much I really do love to run. In that short month of running leading up to my injury, I was so focused on the competitive aspect of it that I quickly lost sight of just how much I love to run. And it wasn't until after I injured myself, waited 3 weeks to recover, and then tried to go out to run and be devastated when the pain came right back after a mile that I realized how much I loved and missed running.

That run took place in a small town in Riverton, Wyoming where I was doing field work with my job. I remember waking up early and stoked to get out and start running again. I was doing so great, keeping a decent form for one who hadn't been out for a few months. Then, the pain hit, right where it had been before. I stopped, walked for a bit, then tried to jog. The pain got worse. I remember exactly how I felt, and all I wanted to do was sit down and cry. Knowing that I couldn't run made me feel like a part of me died. I guess I became so depressed in that aspect of my life that I didn't even think to try and take up running again (for the fear of disappointment with re-injury) until winter was over. That, and I'm a total wimp and can't stand being out in the cold. ;)

A little dramatic? I guess so. But it's the truth. I LOVE to run! While attempting the triathlon training, it was fun to bike and swim. But I always LOVED to run even more. That's why I definitely knew I would keep focusing on running when it became obvious that I didn't have the time to train for triathlons. I know a lot of people in this world just can't understand how one can love to run so much, why we would do something that seems to just inflict pain on yourself. I can't fully explain it, but all I know is that I look forward to every time I get to go out and hit the road and run. It's always an exhilarating, liberating, joyful experience for me. And to see myself make a slow and steady progress over the course of this year with the set backs I have had makes me love it even more!

Running Program - Week 2

Yeah, it's only been two weeks since I started this 6 runs per week program, but I figure I would go ahead and give an update. First of all, I've been having a really hard time keeping my pace down. It's probably more the competitive side of me wanting to go, go go. At the same time, according to where I found this program, the medium and long runs should be done at a pace that would allow you to comfortably talk with other people (i.e. not breathing so hard that you can't even get a long sentence out in one breath). I guess running at a faster pace is okay since my breathing hasn't been a problem at all, neither have my recovery times between medium and long runs. I feel great after week 2!

Second, and this one is really odd, my sore right hip has actually improved! About a month ago, after I recovered from some infections that took me out for a good 2.5 to 3 weeks, when I started running again my right hip began bothering me quite a bit. When it first showed up it would hurt to even walk afterwards. Anyway, I decided to go ahead and give this program a shot even though it was still bothering me just a little bit. During week 1 I would have some moments where I thought that it might be best to take a few days off from running to let it heal up. However, it would never hurt while running so I just continued to run each day. A couple days into week 2 I noticed that the discomfort in my hip was going down with every run. So, even with running almost every day over the last two weeks, any pain in my hip has almost completely disappeared.

I'll be kicking up the time by 10% for week 3 since everything feels great after week 2. Here are my results, so far. Sorry, haven't figured out how to make it bigger.

A New Way to Run

Since my focus has turned to just running for all my physical activity, I took some time to evaluate how I should train and improve. As I looked around some forums, I came across a training program I have never seen before. After looking it over, it mostly makes sense. Not all of it, but most of it. So, I'm going to give it a shot and see how things improve.

The program I found was presented by a BarryP on the Slowtwitch forums. The basis of it is to run the number of miles you would normally run in a week, but to spread those miles out over the course of 6 days instead of 3 or 4 days. This is done by doing 3 easy runs, 2 medium runs, and 1 long run per week. The medium runs should be twice as long as the easy, and the long three times as long as the easy. In addition, instead of running at your "race" pace, or very near to it, you run quite a bit slower. For example, I currently run about a 24 minute 5k (8 min/mile pace). For my easy runs I maintain a 10.5 min/mile pace, medium runs a 9.5 min/mile pace, and 10 min/mile for the long runs.

The basis is to not pound out your miles for the week. Instead, run those same amount of miles, but do it at a slightly easier pace and not be so rough on your body. You basically use your easy runs for rest days since they are short and done at a very easy pace. The goal is to make sure your body is rested for the medium and long runs. If you are feeling great the day after those runs, then increase your total distance for the next week by 10%. If they wasted you, take another week or two at that total mileage before kicking it up 10%.

Anyway, we'll see how it goes. Since I've been prone to injuries in the past with respect to running, I'm hoping this will be a better training program for me that will help my body to become better accustomed to a running lifestyle.

Priorities

It's amazing what life can throw at you. While I greatly desire to train for and race in a triathlon, it has become apparent over the last month/month and a half that I don't think it's a good idea for me to train so much at this time in my life. This has been a hard thing to realize.

I currently work 2 jobs. this usually involves 60 hours per week and the second job going until 11:00pm at least three nights a week. It is SO hard to get up at 5:30am or earlier the mornings after not getting to bed and falling asleep until after midnight. Not only is it hard, it's not healthy. About 3 to 4 weeks ago I got hit by a pretty major viral infection (and midway through a bacterial infection) that put me down for 10 to 12 days straight. I'm pretty sure my heavy training (2 swims, 2 bikes, 3 runs per week) and lack of sleep played a major role in contracting that and taking so long to recover.

Along with that comes some major realizations/revelations on how much work I have to become a better husband for my wonderful Companion. So, I think it's time to put my own wants and desires on hold for the betterment of family and personal life. What will I do now? Go back and focus on my first love: running. :)

Swimming

As I have been training for a triathlon and discussing it with people, there is one thing that most list as what would keep them from doing a triathlon: Swimming.

People seem comfortable to throw on a pair of sneakers or (preferably) running shoes, head out the door, and walk/jog/run. And just about everyone grew up riding bikes around the neighborhood or going on long bike rides with scouts, church groups, etc. In addition, riding a bike is pretty simple if you aren't going for some personal record but to simply finish a distance because you don't have to push hard. Plus, at times, you can just coast and give your legs a break.

With swimming, sure, the majority grew up swimming in pools, lakes, and oceans. But it was always for fun and never for distance. Obviously this is a bit different than biking, because you can't just stop moving altogether and keep floating/moving forward. I guess this is what scares people when they find out that a Sprint Triathlon (shortest of the standard Triathlon races) is about 1/4 mile swim (roughly 400 meters). Because when most beginners get in the water at their local lap pool, they are gasping for air and almost completely worn out after 25 or 50 meters. How in the world do you swim 400 meters continuously?

Well, I was one of those beginners. Signed up for a 3 month pass at our local recreation center, got in the pool for the first time (25 yard lap pool, a yard is practically a meter), tried to just swim, and was completely gasped/spent between 25 and 50 yards. So, I took some time to study up on what I was doing wrong and how one comes to even swim for 400 yards non stop.

In that time searching, I came across two resources that have been crucial to my success, so far. By going to the lap pool twice a week for about 25 to 30 minutes each visit and focusing on these resources, I have gone from that first attempt to being able to swim 400 yards (and beyond) non stop after just under one month!

The very first comes from a post on a forum I joined when I started triathlon training. Here is the link to that post. It's pretty long with A LOT of information, but it's very good information for those looking to start swimming. It might seem overwhelming, but if you take one or two of these points and focus on them during a swim session or two, you will see major improvements.

Bigfuzzydoug's Ten Points to Swimming

The second resource comes from the Total Immersion swimming program. I didn't attend classes with a coach or anything like that, I simply looked up online the videos that are available showing the Total Immersion technique. Bigfuzzydoug's ten points come partially from the Total Immersion technique, so it's good to see what it looks like to swim effectively.

Anyway, I hope these resources will help others overcome that "fear" of swimming 1/4 mile or more for triathlons. I have come to LOVE my swimming training sessions! I think the two most important points to distance swimming for beginners would be:

1) Be comfortable in the water. Enjoy being in it, and remember to have FUN (even when focusing on competition/race training)!

2) Learn to breathe. Seems obvious, but it is something every beginner should focus on. I ended up spending about 15 minutes during my first swim session and 10 minutes of my second swim session focusing solely on learning to breathe out while my face was in the water and inhaling quickly when rotating.