Tag Archives: Summer running

Dead Last Trumps Did Not Start

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If you run without any reason, you are just chasing the wind.
Wesley Korir, 2012 Boston Marathon Winner
This weekend I biked down to the boardwalk and tried to run. After about 3 miles, I was exhausted. Do you guys ever feel that way? Thus, I found this picture extremely inspiring… because I’m proud of myself for getting out there. After beating myself up, I biked back and worked on my strength training routine I’ve been working on. Surprisingly enough, I was able to hold my planks and V-sits for longer than I’d ever done before! I may not be running my best right now, but I’m about to have some ripped abs :)
I’m really thankful that the weather is cooling down this week, and I’ll be able to get out and do a longer run! I’ve got to get some training in to be able to run in the Wicked 10k at the end of October! I’m planning on running it with friends, so we’re going to start our hard-core training soon (yes, I’ll still need to train for this race since I’ve been taking it easy this summer)! Here’s my post from last year: Wicked 10K, which I did in 59:24. My goal this year is to shave at least 10 minutes off that time, and get a time of 45:00 or under!

Get Back At It

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It can be especially challenging during the summer months to keep a regular exercise routine, and my excuses vary from being on vacation, the overwhelming heat, to too much BBQ last night to get up and get an early run in before work.
But when the break from running is more than a day or two, and grows to weeks or even months, it’s hard to get back in the rhythm.
Here’s how to approach those first runs, no matter how long you’ve been away to avoid injury.

The break -> a week or two
On your first couple runs back in the groove, just take it 2 or 3 minutes slower than usual and run about half of your usual distance. Also include walk breaks.

The break -> about a month
Alternate your workout days with a walking/running routine. On Monday run 15 min and using a ratio of 60 seconds running, 30 seconds walking. Tuesday: Walk 30 minutes. Wednesday run 20 min sing a ratio of 60 seconds running, 30 seconds walking. Use Thursday as a rest day, and Friday repeat Wednesdays workout. Saturday: walk 30 min. Sunday run 25-30 minutes using a ratio of 40 seconds running, 20 seconds walking.

The break -> 60 days or more
It’ll probably take about a month to get back on track. Follow the routine for week one listed above, and on week two run 30 minutes three times a week using a ratio of 40 seconds running/20 seconds walking. For week three use the same running routine, 25 seconds running/35 seconds walking. On week four, go back to week two’s plan, running three times using a ratio of 40 seconds running/20 seconds walking.

If you’ve taken a break from running, I Hope these tips were helpful!

 

Source: Running World, “Back on Your Feet” August 2012 edition.

 

Happy 4th of July AND Goal Setting.

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Happy 4th of July to all my blogger/running friends! I hope you had an amazing break from life and were able to enjoy some serious BBQ and fireworks. We had a great BBQ with tons of food and it was so tempting to eat the the Strawberry Creme Pie because it had white chocolate (?!) in it! OMG. Heavenly.

Amazing 4th of July Pie by Shelby

Back to trying to eat healthy.

I think July is a great time to look back on the year and consider what we’ve accomplished.

Here are a few things that I did; and never thought I could:

If you set goals, you are more likely to achieve what you want, and do even more than you ever thought possible! This can be setting a goal to run a half marathon, or doing a couple in a year. Choose a goal and soon you’ll be crushing your half-marathon, setting a new PR, increasing endurance knowing you are being challenged and growing.


Tips in Goal Setting

Create a Plan.
I usually set a goal for the month for mileage for running, how many times I want to lift weights, and recently (with the gorgeous weather and awful parking situation at the beach) I’ve been adding bike mileage. When I’m training for a race, I have a strict run schedule that I have mapped out in my daily planner, and this forces me to plan around my runs. Typically my long runs are on the weekend, but that’s just because I work full-time. Do whatever day works best for you! I’m careful to add mileage slowly to avoid injury, and to be extremely consistent so I’m building on my past runs.

Join a Run Club.
I have a group of girls that I run trails or on the beach with. Mostly for motivation, but also for safety. We have a flexible schedule, and don’t make it out every week (mostly because I plan them and my schedule isn’t consistent) but they constantly push me… I’m so thankful for my running girls!
Here’s a list of free run clubs & classes in the Virginia Beach Area.

Mix it Up.
When it’s over 100F, I can’t run outside. I can hardly do it in 80F weather (remember, I grew up in Canada?). So I use a treadmill. Or run at 5:30am. Or run on the sand/water at the beach. It really depends what I can do. But I’m constantly switching up my runs. Get some hill training in. Cross training. Biking. Hiking. Speed training. I love getting out of town because there are so many great trails to explore!

While exploring LuluLemons website, I found this awesome little Goal Setting worksheet. There are more to life than running and health goals, and this little worksheet is great about combing all your goals to holistic health!

What are your goals?