The Long Road... #2014reboot

Created by MyFitnessPal - Nutrition Facts For Foods

Friday, March 2, 2012

#391: Walk Before You Run Before You Walk, etc.


Living Strong at the Y
I launched a fundraiser yesterday, to coincide with my preparations for the Pittsburgh Marathon in May. I hope to raise $11,000 for LIVESTRONG at the YMCA. It's a program that helps cancer patients, survivors, and fighters like me to take control of our lives and wellness through exercise, nutrition, and education. This program has meant so much to me over the past year, and I want to help make sure it is available for many more cancer fighters after me. I'll be bombarding everybody who will listen with pleas for money over the next two months, so keep an open mind... and an open check book!

Training Week
It's been a pretty good training week, now that the great Groin Fest is over. I took a couple days off,. and the rest did me good. Not many miles, but I felt very strong and faster than I have been in a while. Looking for some Long Slow Miles this weekend when I hit the Run the Bluegrass course with the Striders. My cross-training included a great Zumba class on Sunday before work, and some quality laps in the pool. My stroke is getting stronger, but my endurance still leaves a lot to be desired. I'm doing my workouts 50m at a time, which is fine until the 9 year-olds come in and start swimming 500's.

In Praise of Walk Breaks
I have two friends at the YMCA who are training for upcoming races, one is a 3K, and one a half-marathon. At one time or another they have both expressed anxiety and frustration to me because they still can't "run the whole way." They really don't want to have to stop running and walk. And I have to ask myself, "Why?" Here's my tale of two Fat Men Running.

Before I bought into the Jeff Galloway Run/Walk/Run schtick, I logged fewer miles, I ran them more slowly, and they hurt more. The idea of completing a 10K was beyond my imagination. I didn't have many serious injuries, but I was sore a lot. I still took walk breaks... I just waited until I was too tired to run before I would take them. I didn't walk to recover, I walked to surrender.

Today, before I start a run, I set my watch to beep out the intervals I want to run/walk. If I feel like superman, I might take a break every 10 minutes. Once, when I felt especially bad, I set it to go off every 30 seconds. And I have to tell you, both felt like really good runs. When I know I'm going to be running for 3 or 4 hours, that first break after 4 minutes can seem a little goofy, but I know I'm saving gas for the end of the workout when the minutes are longer and the hills steeper. I'm not afraid to press my pace a little, because I know there's a walk break coming in just a few seconds. I can maintain good form after several miles, so I don't get as sore and tired in my upper body as I used to.

The bottom line for me is, I can run as often as I want to run, and I can enjoy every single step. I'm not going to be an elite runner. I will probably never win my age group, no matter how old I get. But I will be able to keep running and feeling great about it. I don't mind taking walk breaks at 51, if it means I can still be running when I'm 91, and that's my plan.

The secret to exercise success is finding something you love to do. Until you do that, you won't feel drawn to a workout, you'll have to push yourself toward it. But once you find that thing that makes you want to pack the bag, pull on the fins, or lace up the shoes and go, then by all means find a way to do it that doesn't turn your love into an obligation. I would never run if it were a chore. No sane person would do something that hurt every time they did it.

Take it from someone who lives at the back of the pack. The scenery is still beautiful, the cheers at the finish line are still sweet, and that medal still  feels great around your neck, even if you don't have to crawl to the stand to receive it.

Peace,
Pennsy

No comments:

Post a Comment

There was an error in this gadget

Label Cloud

mrs p Cancer running lifting weights LIVESTRONG at the YMCA treadmill weight nutrition depression God Living Strong at the Y injury YMCA dogs mom walking radiation Weight Lifting cardio friends program theatre body fat long slow run love One for the Five aches elliptical race resistance bands stretching 5K Acting Jeff Galloway chemo doctor family mental health Church Pittsburgh Marathon bluegrass fundraising inspiration patience personal trainer recovery Flying Pig Marathon Jesus Johns Striders Race Report Run the Bluegrass Half Marathon bipolar frustration kentucky knees measurements morning promatx yoga Christmas Marathon Pennsy's Greatest Hits cats clothes heart rate hope lance armstrong life molly poetry rest side effects steelers swimming 10K Actors' Guild of Lexington Blog CT Scan Coach Carrie PET Scan cross training exercise fear feeling good groin healing ice cream livestrong nausea powerlifting run/walk/run stair climber surgery Cancer Fighter Cold Gear Hills Iron Horse Half-marathon Job LSR Mum Nike+ Shamrock Shuffle 3K achilles advent arboretum bmi bodyweight exercises changes charity circuit training cycling dad deadlift diabetes encouragement experts give up goals horses interval training jake kettlebells lean body mass new rules of lifting pacing personal best plateau prayer recumbent bike research shoes sleep strength teeth therapist toe video Blood Easter Endurance Funeral Garmin 405 Homecoming House Insurance Juicing Keeneland Legacy Night PR Pennsyltucky Pittsburgh Relapse Run This Town TRX Training Values aflac arnold ben-gay bench press chafing christian compression shorts dentist dreams faith fat fatigue foreclosure good day half marathon hospitality javarunner john's run/walk shop lou schuler new year nurse pains peg tube powercage progressive resistance. racing rain rapture reboot runners world squat sun block supplements team pennsy tired weather will rogers work #3rightThings 9-11 ACSM AIDS Aquaphor Blessings Bluegrass 10K CSN Cancer Boy Cedar Hill Charles Dickens Class of 82 Classes Colby Road College Compassion Courage Crowdrise Cystoscopy Dee Diet EFM Epiphany Fall Fartlek Fat Man Fat Sick and Nearly Dead Frankfort Gadgets Gramma Grampa Gratitude Grete Waitz Guest HITT HIV Hell Holding Hands Holy Saturday Homer Horse Capital Marathon IVP Ice bath Jacuzzi James Taylor Jesus wept Joe Cross John Izzo Joy KY LaDonna Leg Day Lent Lessons Lexington Little Pennsy Mental hospital Midsummer Night's Run Mindfulness MobileFit Negative Splits Old Frankfort Pike Pilates Podrunner Pre-race Priorities RICE Railrunner 10 Miler Random thoughts Resurrection Reunion Run Bob Run Run Report Run Review Run for the Gold 3K Running Form Running for Sabrina STUPID Shakespeare Skip Brown Speed Spinning Summer Of Speed Sunrise Supersets Tao Te Ching Thank You The Wall Three Right Things Toxic Passenger UK UK basketball Urine Urologist Victory Walk of Shame Warrior Westminster Whole Foods Wind Words Zumba ace bandages addicted agony alwyn cosgrove america anger antibiotic anxiety awake back baseball blood clots blood pressure body glide bonhoeffer books brad calories chinup colonoscopy consistency crazy cycles dentures dip dr. google dumbbells elevation facebook failure farts feet fight for life fitness forgiveness frankenpennsy fun getting started glucosamine glutes goal gremlin grenz grumpy hair hamstrings hiccups high school hot ice incarnation indian food jogging john lennon joint legacy trail liniment lunges machines maker's mark mapmyrun.com medicine ball meds mercy motivation motley fool music nature neighborhood new balance nike noah numbers pennsyltuckian periodization persistence phlebitis postmodern prison professional boundaries progress psychiatrist pullups pushups quads ramble rememberance renewal road running ronnie coleman rowing safety sauna scan-ziety sexy shopping shorts shower sick sleepless snow socks spandex star trek statistics steam room steroids stiff strained muscle strap strength training supination support surgeon survive swackett swiss balls table technology tempo terry bradshaw testicular torsion text thai food that's fit the five thighs walk breaks warm up water fitness water jogging weak wedding ring wellness wife winter workout writing yardwork