Tag Archives: running

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

Beat the Heat!

It’s over 90 degrees Fahrenheit here in SC today! I haven’t had a really good workout since last Thursday, so I was determined to go today. I even waited a little later to go because I figured our small gym at the office would clear out by then. However, every machine was taken, so I geared up and decided to brave the heat! I made sure to take my heart rate monitor watch and made sure it didn’t get too high throughout my workout.

The first 2 miles weren’t too bad. I was able to run about half of the time and find shade along the route. Plus, there was a nice breeze. It was great! I ran down some streets I hadn’t been down before (safe ones, of course), so it made it easier to go because I was seeing new landscape. I love downtown Greenville!

I eventually made it down to Falls Park. About halfway through my run in the park, it started getting really hot. Fortunately, there’s a drinking fountain, so I took a few sips and ran my wrists under the water to cool down a bit. Then I kept going. Fortunately, God brought a nice cool breeze just when I thought I was going to have to ask a local restaurant for some water. I made it back to the office and had finished just over 3 miles.  It was enough to get me back to the office to do a cool down stretch routine. I’ll do some strength training tonight. We’ll be moving all the furniture out of our living room so we can finally paint! Yeah!!

The Couch-to-5K Program

Several of my friends are talking about it, so I thought I’d check it out. It’s a 3-day-per-week program that gets you from the couch to running a 5K in 9 weeks! The keys are patience and interval running (walk-run-walk-run-etc.). My suggestion would be to do weight training and yoga on your off days for 30-60 minutes to make sure you balance cardio-respiratory activity with strength training and flexibility.

Here it is:

The Couch-to-5K Running Plan: Our beginner’s running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.

By Josh Clark, Posted Monday, 20 July, 2009

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners’ program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don’t worry about how fast you’re going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It’s not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read “Stay Loose” for some suggestions.

Cool Running’s Couch to 5K Program is available for purchase online through ActiveTrainer.com. This online version allows you to easily track your progress online, access a host of easy-to-use training tools, receive daily email reminders & more!
Download Couch to 5K Online Training Plan | ActiveTrainer

The schedule
Bookmark this page so that you can easily return to check on your progress. <!–You can also add daily run reminders to the Cool Running homepage. To do this, edit your start page preferences.–>

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

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