New Year New You...reopened for late comers (Page 7)

This is the half marathon schedule that I followed for 10 weeks and it really worked for me. I wasnt in great running shape when I started the program but 3 weeks in I noticed a huge difference! Runners world webpage has given me lots of great info


http://www.runnersworld.co.za/training/beginners/10-week-half-marat...

Thanks everyone for all the advice!

MK - I'm going to do my run/walk plan, but if I feel like it's too much I'll probably just start walking. Hopefully I won't have to do that too much, but I expect it to happen at least some..
The only real hill is at the very beginning, so at least I won't be exhausted going in. there's 700+ people signed up already so I'm sure i'll have some company no matter what speed I go! I'm not feeling as nervous as I was yesterday, but I'll probably feel nervous again come Saturday.

David - Thinking about the race as another training day makes it seem a lot better to me, great advice. I will definitely be taking some ibuprofen as well.

Neil - If it's cold on race day, should I wear cotton workout/yoga pants? When I googled it i saw some people saying to avoid cotton. I also have nylon capris, would that work?

From experience I agree with Matt. Adrenalin on the day will push you further but at what cost? Pace yourself, walk when you need to, listen to your body and if it hurts in a bad way (not tired but actual pain) then stop.......its January, don't ruin your whole season......good luck!

On the point of running, there is an organization called THE RUNNING ROOM which has locations across Canada but also Iowa and Minnesota I believe. Founded by a guy called John Stanton it is an excellent resource for runners.
http://www.runningroom.com

John's book "Running Rooms Book On Running" has really good running plans for 5k up to Marathons and they are different dependent on your target time for finishing. You might be able to buy the book online or at least access the training plans on the website.

Rob

Hey guys,

I got off from work a few hours early yesterday and went to the gym for a workout. I hit the pool first and noticed some new lap counters there. I got one and headed to my lane. I noticed an older gentleman there also using one. He was getting out as I was getting in. Come to find out, he made these lap counters and asked me how I liked them. Talked to him a while and found out he was a WW2 Navy vet and comes to the pool to swim 1/2 mile almost every day. He told me that he swam while he was younger but recently took it up again 4-5 years ago.

I think I found my new hero. Not many of these folks left now days.

Part of an article from kp.org

If you’re struggling to stay motivated, try adding these 6 ingredients to your exercise routine:

* Goals: Write them down and post them somewhere you will see them every day. This visual cue can help you stay on task when things get busy.

* A checklist: Make a list with check boxes of your exercise routine and bask in the glory as you check those boxes day after day.

* Find a friend or a coworker and help each other to complete your workouts and stay consistent. Do you own a dog? A 2011 study shows the odds of reaching 150 walking minutes a week are 34 percent higher for dog walkers than non-dog walkers. Take your “best friend” for a walk, and you’ll both be healthier!

* Tunes: Studies have shown that music can increase your motivation as well as the intensity of your workouts — so you work out longer and burn more calories.

* The outdoors: A University of Glasgow study shows that outdoor exercise may promote better mental health. Spice up your workout routine by including indoor and outdoor workouts.

* Celebration: When you share your successes with family and friends, it helps keep you motivated. Even better, you will motivate the ones you love.

http://running.about.com/od/shoesapparelandgear/a/runningclothing.h...

From the article, "When you first get started with running, you don't need to rush out and buy fancy running clothing. Just wear comfortable clothes that you would workout in."

Also, "Once you warm up, your extra body heat will make it feel about 15 to 20 degrees warmer. So, for example, if the temperature is above 55 degrees, you'll probably be fine wearing a T-shirt and shorts." Get an idea of what to expect for the weather before you go out and buy, buy, buy. What you have might work well already :-)

Each type of clothing has different attributes. There are materials that help absorb your sweat and help with evaporating it quicker than others (higher end clothing) while others just soak up the sweat and stays there which causes the clothing to feel heavy (cotton).

Most important for running is your shoes. Neil and other runners in our group should have more pointers about what to look for. Also, for women, supportive sports bra. Sorry, don't exactly have experience about that topic to help much :-)

For those of you looking to see a smooth freestyle swim, plus a couple quick tips, take a look at the video from the site below. I have no idea what the site is about, but the video caught my attention.

http://www.triswimcoach.com/3-swim-tips/

The key thing her Virginia is the fact that you have the aim of finishing, positive on two fronts, firstly that you have determination, and secondly you are realistic in the fact that you will run/walk etc. Think of this as putting a marker down, creating a baseline so next year if/when you race it again then you have something to compare it to you. Remember, keep within your capability and listen to your body. In terms of what to wear, it don't want to appear as though I am sitting on the fence but the simple answer is to wear something you are used to and comfortable in, race day is never the day to try something new. Dress to the conditions and what works best for you. Neil

Brilliant story, behind every face there's a story. I met a guy last year who flew Lancaster bombers in WW2, was shot down over Germany and managed to get all the back to Britain under his own steam to resume flying. I felt so humble.

Note how gentle the kick is here, a common mistake is really to kick hard. Two reasons not to are, firstly the vast majority of propulsion comes from the arms not the legs, secondly is to save the legs for the bike and run elements and not to wear them out in the swim. I often swim open water races and don't kick, the suit gives buoyancy and aids with body position.

Looks good Jen, how's your training going?

I think the running clothes I've been wearing will be fine for the race. I need to buy new running shoes soon, and I need to make sure to get nice shoes because I've always had an issue with overpronation? (where my feet cave inwards during a run). I've been running in thick support shoes this month.

I went to the gym earlier today and did a 5K, and halfway I found myself exhausted and had to walk more than I wanted to. (Maybe I need to switch to 8min run/2 min walk?) But after I'd been on the treadmill for 20 minutes I felt so much more energized, and when I finished my 5K I wasn't tired at all. So I stopped to stretch and then ran another 3 miles I didn't even have to walk at all for my second workout! Very exciting. Also I'm not nearly as sore as I was a few days ago. I'm so happy to finally see some progress with my running.

Another swimming tips web site.

http://www.usms.org/facebook/fortriathletes.php

That is great news and awesome on your achievements. That's some really good progress for you... You're also mentally preparing yourself for your event next week; you're understanding more of what you can and cannot do and making the adjustments that you need...

Keep up the great work.
You might even "adjust" your workout plan based on your current feedback, depending on how your body is feeling.

What's everybody doing this weekend? I'm trying a 65 mile bicycle ride... Don't know what to expect, but I'm sure there's a McDonald's somewhere on the way... LOL :-)

Doing a group run for a local runner killed this week by a drunk driver.

https://www.facebook.com/events/489458451159627/?ref=25

:'(
I read about Meg's Miles. Very sad...
It's always hard for me when I hear about other athletes being killed while on the road. I am on the road all the time, so there is fear that sets in.

Heart goes out to the family and friends of Meg.....

Sounds like things are progressing well Virginia, great news. I cannot stress strongly enough about getting the right pair of running shoes, hugely important to prevent injury. If you have a specialist running shop nearby get them to look at your feet and running style and they will be able to provide you with a choice of shoes.

Shoes can be quite expensive but worth the investment. Here's a bit of a money saving tip! I have worn the same brand and style of shoes for 10 years, I always buy the previous year's style online when the new ones are launched, ie I am just about to buy 2013's trainer, save me about £40! Neil

Tragic story, makes me feel angry, hope the run goes well.

I know we read lots of blogs and articles but if you want to remind yourself of the fundamentals of running then this list is useful.
http://www.runnersworld.com/race-training/rules-success

Details of my bicycle ride.
https://www.facebook.com/groups/267000400124928/

I learned a lot on this ride. It was my first long "solo" ride. All I can say is that, I'm surprised I survived when I look back at the details.
Ended up clocking at 66.71 miles with a 1500+ ft gain.

Great effort David, how are the legs today?

My legs are fine. Feel like I can still do a nice 30 mile to/from beach. My left arm is killing me though. I broke my elbow a while ago and had reconstructive surgery (have screws holding bones together). Parts of the road were not forgiving and was sending shocks through my arms. FYI: If I would of known the elevation levels prior to the ride, I would of never attempted it. It was uphill for the first 52+ miles :'(

Question: what is a reasonable 100yd time for a MOP swimmer, BOP swimmer? I realize all is relative. I did my first paced workout today and was hitting 2.45/ 100yds over 5 reps. Not really stressing time at this point but have no idea how to interpret having never swum before. Thanks guys.

I am not familiar with open water swims, but from what I have read MOP is around 2:00/100. Because of all the other conditions like lake instead of ocean and current, etc. Your best bet is to look at prior results for the event you are entered in and calculate from the times posted for the swim :-)

In high school 100yd sprint was 54 seconds. 500yd event was 5:40. 200yd was just under 2:10. I am guessing that a 1:30 pace would be towards the front. 2:00 in the middle. 2:30 towards the back.

Hope this helps answer your question. :-)