Tag Archives: 10K

Becoming a Runner…

I never thought I was the “runner” type, but maybe I’ve been wrong. I started running with the Girls on the Run program last season and have set a goal of doing 10 miles per week since then. I usually stop at 3.1 miles and have to walk half of it. Sometimes I’ll just walk 5 miles. Or I’ll get on the elliptical and go for forever.

Tonight was a new record for me (at least as far as I can remember). I got off work a little early, ran some errands, then headed straight to the gym. I did a few good stretches, stuck in my earbuds and hit play on the “Running Playlist” I created this week. It gives me about 30 minutes of really good tempo music, then a few slower songs, then it picks up again. I don’t know if it was the newer treadmill or the fact that I was listening to music instead of just watching TV, but I felt like I could run forever.

I started by walking for a half mile, then I ran. And I ran, and I ran, and I ran. I don’t know where the time went, but before I knew it, I had run a full 5K! I took about a mile and half break and walked, still keeping a good pace, then I ran for another mile and a quarter, and walked the last quarter mile. All in all, I ran 6.2 miles in about an hour and 10 minutes (not sure of the exact time because the treadmill kinda messed up in the middle). After I finished the first 5K, I just felt like I could keep going! Maybe I’m becoming a runner after all!

My “Running Playlist” currently includes the following:

  • “Explosive” – Bond (orchestration only)
  • “Welcome to resistance/The tension is here/Between who you are and who you could be/Between how it is and how it should be. / … I dare you to move/I dare you to lift yourself up off the floor…Like today never happened/… Maybe redemption has stories to tell/Maybe forgiveness is right where you fell/Where can you run to escape from yourself?/Where you gonna go?/Where you gonna go?/Salvation is here.” – from “Dare You to Move” – Switchfoot
  • “Even the best fall down sometimes/Even the wrong words seem to rhyme…” from “Collide” – Howie Day
  • “Cursed missed opportunities/Am I a part of the cure?/Or am I part of the disease?” – from “Clocks” – Coldplay
  • “City of Blinding Lights” – U2
  • “Bigger than My Body” – John Mayer
  • “Defying Gravity” – Kristin Chenoweth and Idina Menzel
  • Random songs from An Ancient Muse by Loreena McKennitt (includes The Gates of Istanbul and The English
  • Random songs from Bullfrogs and Butterflies (Christian songs for kids – great for a light reprieve; I’d love to create a kids routine set to these CDs; I grew up on them and look forward to sharing them with my kids some day.)
    • “I’m not a stone, I’m not a stick, I’m not a bone, I’m not a brick, I’m not that old, And not that tough, but I’m a diamond in the rough. I may be slow, I may be small, but I can grow up big and tall, I may be young and all that stuff, but I’m a diamond in the rough” – from “A Diamond in the Rough”
    • “He gave me legs so I can run, so I know God likes fun” – from “God Likes Fun”
    • “You’re a great big God, a very busy God, but you take time for me” – from “A Great Big God”
  • “Before There Was Time” – Caedmon’s Call
  • “Falling in Love at a Coffee Shop” – Landon Pigg
  • “Firecracker” – Josh Turner
  • “Glory Be to God” – Sovereign Grace Music

Running: From Beginner to Marathoner

There’s a new brand name that’s part of the Old Navy – Gap line: Athleta! It’s for female athletes and it’s awesome stuff. Pick your clothing based on your sport. Along with the line of clothing, there’s a blog with some great athletic tips here: http://www.athleta.net/chi/. It has great articles, like the following:

Get a Running Start

by Sage Rountree • Apr 28th, 2009

This article talks about consistency, accountability, and equipment.

Training For a 5K

by Sage Rountree • Sep 22nd, 2008

WHAT YOU’LL NEED: Approval From Your Doctor, A Target Race, Good Shoes, etc.

THE PLAN: OVERVIEW

I’ve built a lot of leeway into this 5K plan. If you are already running for fitness, you can run up to five days per week on this schedule. If you are prone to injury, new to running, or enjoy swimming, cycling, Spinning, climbing, rowing, in-line skating, hiking, dancing, or just grinding it out on the elliptical trainer, choose those activities on days cross-training is scheduled. Aim to meet the allotted time for cross-training; you can go over if you’re not going hard or are enjoying a non-impact sport.

If your schedule keeps you busy on the weekends but gives you time during the week, feel free to start on another day. You can also shuffle workouts during the week, but don’t stack two hard days (Tuesday, Thursday, or Saturday) back to back.

Be sure to start and end every workout with some easy running to warm up and cool down. Ten minutes is a minimum here. After ten minutes easy, you’ll include harder sections or hills according to the schedule. For example, the instructions for the first run read “Pickups: run 40 min. with 6 x 30 sec. fast, 2 min. easy between.” This means that during your first forty-minute Tuesday run, you’ll do at least ten minutes of running to warm up, then you’ll include six surges, each lasting thirty seconds, with two minutes of easy running between, before finishing with ten or more minutes of cool-down. This plan measures your runs for time, not distance. Aim to complete each workout within five minutes of the suggested time. You’ll be running on feeling, rather than pace or heart rate; this keeps things simple and easy, and it personalizes the plan to how you’re feeling day to day.

I’ve included instructions for yoga and, optionally, Pilates. Yoga and Pilates are both great for increasing your core strength and maintaining your flexibility. A stable core is critical to running. Your core is the anchor of your stride, and being strong through the center keeps you together as you fatigue. Being flexible, with full range of motion around the hip joint and down the legs, prevents many of the overuse issues that plague runners (IT band syndrome, runner’s knee, shin splints).

The schedule suggests yoga routines to match each day’s demands. These are linked to episodes of my podcast, Sage Yoga Training, and I’ve also listed the constituent poses. You can substitute your own favorites as well. You can learn about the poses from any experienced teacher, from my book The Athlete’s Guide to Yoga, or from Yoga Journal’s Pose Finder.

If your target race is more than eight weeks away, you can repeat either of the four-week blocks, or simply build to running the amount of time listed in week 1.

Click here for a PDF of the 8 week 5K training schedule.

Training for a 10K

by Sage Rountree • Jan 5th, 2009

Click here for a PDF of the 8 week 10K training schedule.

Training for a Half Marathon

by Sage Rountree • Apr 6th, 2009

This segment builds upon the 5K and 10K programs. It also gives some good information about Nutrition and Racing.

Click here for a PDF of the 12 week Half Marathon training schedule.

And there’s more where that came from! Follow http://athleta.net/chi/ today!