Week 7 - Choosing Your Next Path
Posted by Amy Wyrick on Sunday, October 10, 2010
I'm figuring that it was only about 6 weeks ago that you chose your current running path. You may have heard about RUNaway Moms and said "That's It!" or, more probably, you hemmed and hawed about your newest potential running goal and took a few days or weeks to decide. Well, I'm here to tell you that completing that first goal is always the hardest, and now, as your 3 mile goal is approaching, it is time for a reevaluation of your particular running path.
Running is a great sport because there is always something new on the horizon and there is always a new path that you can take. The next goal that you choose, both today and years from now, is a goal for you and only you. And you can change your goal at any time, so no worries.
So what's your next path?
In less than 10 days, you will have made it to the three mile mark. That . . . . Is . . . . Awesome! Three miles is a LONG way. Have you ever really noticed driving 3 miles? Do it this week. It's a long way . . . and you can run that! So after you've patted yourself on the back for this 3 mile goal - and I'll also "high five" you at the completion of your 5K run - it's time to make a plan.
Here are your 4 options and the logistics behind those paths . . . .
1.) GOING THE DISTANCE. Hey, I've run 3 miles - why not shoot for 5? (Click on SIGN UP HERE on the left menu bar if you originally signed up to run 5K and want to "upgrade" to the 5 mile option.) And after 5, maybe I'll go for a 10K (6.2 miles) or 10 miles or a half marathon (13.1 miles)? It's not out of the question - you've just trained the hardest part which is zero to 3 miles.
Training for distance is really really fun. It's amazing how your body will adapt and the things that you will learn about yourself on long endurance runs. There is nothing quite like mapping out a route that you just ran and seeing the ridiculous amount of miles that you just conquered. And when you need someone to brag too (and you'll want someone to brag too!), give me a call or email. I will totally share and understand your success! So consider a distance running goal . . . .
So here's what's in store for distance running . . . . you will continue a running regimen at least 4 times a week. 3 of those days will be "maintenance runs" of 2+ miles and one day a week you will run "long". Each run will start with a quick walking warmup (2 minutes) and end with a 10 minute stretch. For each of your running days, carve out time in the morning to get dressed and get a quick breakfast in you - and give that breakfast at least 20 minutes to digest before you hit the pavement to avoid side stitches and tummy trouble. Then you've got your running time (figure 12 minutes per mile as a good average with starting and stopping), your stretching time (don't skip this!) and your "time for a cool down and shower time". From start to finish, I carve out about 2 1/2 hours for my morning runs. 30 minutes to eat and get ready (I do this when the kids are getting ready), 60 minutes (+ or -) to run and stretch and 45 minutes cool down, goof off and shower and get dressed. So starting at 7:30 am, I'm done and ready for my day by or before 10 am. (I'm just being realistic. This is RUNaway Mom/chick timing. Guys can do the same thing in an hour :)
In addition, if you are aiming for distance running, I HIGHLY suggest spending one day a week working on strength training. Strength training is awesome for burning calories, toning your body and building those muscles that enable you to run. It's like an insurance policy against injuries with calorie burning benefits! A strength training routine once or even twice a week should take about as long as a maintenance run day. It's worth the $$ to get a strength routine and I've got a great referral if you are interested. Let me know.
2.) SPEED IT UP. So maybe you are liking your distance at 3 or 5 miles and you are ready to rev things up. Cool. Let's do this.
So here's what's in store for speed goals . . . . With working on speed, you will (just like distance runners) continue a running regimen for at least 4 times a week. 3 of those days will be "maintenance runs" of 2+ miles and one day a week you will run "fast". Each maintenance run will start with a quick walking warmup (2 minutes) and end with a 10 minute stretch. For each of your running days, carve out time in the morning to get dressed and get a quick breakfast in you - and give that breakfast at least 20 minutes to digest before you hit the pavement to avoid side stitches and tummy trouble. Then you've got your running time (figure 12 minutes per mile as a good average with starting and stopping), your stretching time (don't skip this!) and your "time for a cool down and shower time".
Here's where it is different in working on speed. Instead of a "long run" day once a week, you will have a "fast run" day once a week. This "fast day" run is also called "running intervals" or "running fartleks" (yes, that word sounds gross - I didn't make it up, it simply means "speed play" in Swedish). In training your body to run faster, you will focus on running fast for a certain time or distance and then you'll take a little bit of time or distance to recover. Although interval days may take less time than a long run day, your body will be just as exhausted as running copious miles. You will not believe, however, how much a one day a week workout will help to make you a faster runner. And when you meet a smokin' fast goal and need someone to brag too (and you'll want someone to brag too!), give me a call or email. I will totally share and understand your success! So consider a speed running goal . . . .
In addition, if you are aiming for speed running, I HIGHLY suggest spending one day a week working on strength training. Strength training is awesome for burning calories, toning your body and building those muscles that enable you to run. It's like an insurance policy against injuries with calorie burning benefits! A strength training routine once or even twice a week should take about as long as a maintenance run (say right at an hour). It's worth the $$ to get a strength routine and I've got a great referral if you are interested. Let me know.
3.) MAINTAIN THE PACE. Ok, so you've gotten to your goal mileage and this is your happy place. Awesome. Let's not lose all of your hard training. Keep on keepin' on. If you are looking to maintain your current mileage and pace, then let's do just that. Your body is loving you for keeping up this RUNaway lifestyle.
Running for fun without a distance or speed goal is great. It should validate your total enjoyment of RUNning away. Enjoy this sport! And should a distance or speed goal call your name during your maintenance stage, then reevaluate and come chat with me :)
So here's what's in store for maintaining your training . . . . you will continue a running regimen at least 3 times a week and all of these days will, of course, be "maintenance runs" of 2+ miles. Each run will start with a quick walking warmup (2 minutes) and end with a 10 minute stretch. For each of your running days, carve out time in the morning to get dressed and get a quick breakfast in you - and give that breakfast at least 20 minutes to digest before you hit the pavement to avoid side stitches and tummy trouble. Then you've got your running time (figure 12 minutes per mile as a good average with starting and stopping), your stretching time (don't skip this!) and your "time for a cool down and shower time". From start to finish, I carve out about 2 1/2 hours for my morning runs. 30 minutes to eat and get ready (I do this when the kids are getting ready), 60 minutes (+ or -) to run and stretch and 45 minutes cool down, goof off and shower and get dressed. So starting at 7:30 am, I'm done and ready for my day by or before 10 am. (I'm just being realistic. This is RUNaway Mom/chick timing. Guys can do the same thing in an hour :)
To keep your running fresh, may I suggest entering a race or fun run every few months. It's just something fun to put on the calendar and it gives you a reason to put on those running shoes in the mornings. There is nothing as motivating as the fear of undertraining and looking like an idiot at a race or fun run where folks come to watch runners :)
A running group is also great for runners of all goals. I am working on starting a fun RUNaway group that will focus on the maintenance runs from 2+ miles for anyone currently running. Stay tuned :)
4.) A CHECK MARK ON YOUR BUCKET LIST. Your goal may have been to show yourself that you could run 3 miles or stick to an exercise program . . . and you've met that! Check! It is a perfectly acceptable path to take a running sabbatical, be it temporary or permanent. I will only run with people who view running as a fun sport or hobby . . . and if it's not fun for you anymore, well then, you need a break.
Running may not be fun for you because you have a pesky injury that needs more than a day or two of rest and relaxation. This is okay. When you start up running again, you will not have to start at square one. Your muscles will remember your running days. And you'll know who to call (ummm, Amy) when you are ready to hit the trail again. Running may also just not be "your thing". This is okay too. And it might not always be that way, but in the meantime, find an activity that you love. And know that the running community and especially me and fellow RUNaway Moms are always ready to welcome you back into the gang.
So there you go. That's your four choices as I see it. And if you think of another path, let me know and I'll try to implement it for you!
And finally, here is the summaries of the time it takes to work on each goal:
Running is a great sport because there is always something new on the horizon and there is always a new path that you can take. The next goal that you choose, both today and years from now, is a goal for you and only you. And you can change your goal at any time, so no worries.
So what's your next path?
In less than 10 days, you will have made it to the three mile mark. That . . . . Is . . . . Awesome! Three miles is a LONG way. Have you ever really noticed driving 3 miles? Do it this week. It's a long way . . . and you can run that! So after you've patted yourself on the back for this 3 mile goal - and I'll also "high five" you at the completion of your 5K run - it's time to make a plan.
Here are your 4 options and the logistics behind those paths . . . .
1.) GOING THE DISTANCE. Hey, I've run 3 miles - why not shoot for 5? (Click on SIGN UP HERE on the left menu bar if you originally signed up to run 5K and want to "upgrade" to the 5 mile option.) And after 5, maybe I'll go for a 10K (6.2 miles) or 10 miles or a half marathon (13.1 miles)? It's not out of the question - you've just trained the hardest part which is zero to 3 miles.
Training for distance is really really fun. It's amazing how your body will adapt and the things that you will learn about yourself on long endurance runs. There is nothing quite like mapping out a route that you just ran and seeing the ridiculous amount of miles that you just conquered. And when you need someone to brag too (and you'll want someone to brag too!), give me a call or email. I will totally share and understand your success! So consider a distance running goal . . . .
So here's what's in store for distance running . . . . you will continue a running regimen at least 4 times a week. 3 of those days will be "maintenance runs" of 2+ miles and one day a week you will run "long". Each run will start with a quick walking warmup (2 minutes) and end with a 10 minute stretch. For each of your running days, carve out time in the morning to get dressed and get a quick breakfast in you - and give that breakfast at least 20 minutes to digest before you hit the pavement to avoid side stitches and tummy trouble. Then you've got your running time (figure 12 minutes per mile as a good average with starting and stopping), your stretching time (don't skip this!) and your "time for a cool down and shower time". From start to finish, I carve out about 2 1/2 hours for my morning runs. 30 minutes to eat and get ready (I do this when the kids are getting ready), 60 minutes (+ or -) to run and stretch and 45 minutes cool down, goof off and shower and get dressed. So starting at 7:30 am, I'm done and ready for my day by or before 10 am. (I'm just being realistic. This is RUNaway Mom/chick timing. Guys can do the same thing in an hour :)
In addition, if you are aiming for distance running, I HIGHLY suggest spending one day a week working on strength training. Strength training is awesome for burning calories, toning your body and building those muscles that enable you to run. It's like an insurance policy against injuries with calorie burning benefits! A strength training routine once or even twice a week should take about as long as a maintenance run day. It's worth the $$ to get a strength routine and I've got a great referral if you are interested. Let me know.
2.) SPEED IT UP. So maybe you are liking your distance at 3 or 5 miles and you are ready to rev things up. Cool. Let's do this.
So here's what's in store for speed goals . . . . With working on speed, you will (just like distance runners) continue a running regimen for at least 4 times a week. 3 of those days will be "maintenance runs" of 2+ miles and one day a week you will run "fast". Each maintenance run will start with a quick walking warmup (2 minutes) and end with a 10 minute stretch. For each of your running days, carve out time in the morning to get dressed and get a quick breakfast in you - and give that breakfast at least 20 minutes to digest before you hit the pavement to avoid side stitches and tummy trouble. Then you've got your running time (figure 12 minutes per mile as a good average with starting and stopping), your stretching time (don't skip this!) and your "time for a cool down and shower time".
Here's where it is different in working on speed. Instead of a "long run" day once a week, you will have a "fast run" day once a week. This "fast day" run is also called "running intervals" or "running fartleks" (yes, that word sounds gross - I didn't make it up, it simply means "speed play" in Swedish). In training your body to run faster, you will focus on running fast for a certain time or distance and then you'll take a little bit of time or distance to recover. Although interval days may take less time than a long run day, your body will be just as exhausted as running copious miles. You will not believe, however, how much a one day a week workout will help to make you a faster runner. And when you meet a smokin' fast goal and need someone to brag too (and you'll want someone to brag too!), give me a call or email. I will totally share and understand your success! So consider a speed running goal . . . .
In addition, if you are aiming for speed running, I HIGHLY suggest spending one day a week working on strength training. Strength training is awesome for burning calories, toning your body and building those muscles that enable you to run. It's like an insurance policy against injuries with calorie burning benefits! A strength training routine once or even twice a week should take about as long as a maintenance run (say right at an hour). It's worth the $$ to get a strength routine and I've got a great referral if you are interested. Let me know.
3.) MAINTAIN THE PACE. Ok, so you've gotten to your goal mileage and this is your happy place. Awesome. Let's not lose all of your hard training. Keep on keepin' on. If you are looking to maintain your current mileage and pace, then let's do just that. Your body is loving you for keeping up this RUNaway lifestyle.
Running for fun without a distance or speed goal is great. It should validate your total enjoyment of RUNning away. Enjoy this sport! And should a distance or speed goal call your name during your maintenance stage, then reevaluate and come chat with me :)
So here's what's in store for maintaining your training . . . . you will continue a running regimen at least 3 times a week and all of these days will, of course, be "maintenance runs" of 2+ miles. Each run will start with a quick walking warmup (2 minutes) and end with a 10 minute stretch. For each of your running days, carve out time in the morning to get dressed and get a quick breakfast in you - and give that breakfast at least 20 minutes to digest before you hit the pavement to avoid side stitches and tummy trouble. Then you've got your running time (figure 12 minutes per mile as a good average with starting and stopping), your stretching time (don't skip this!) and your "time for a cool down and shower time". From start to finish, I carve out about 2 1/2 hours for my morning runs. 30 minutes to eat and get ready (I do this when the kids are getting ready), 60 minutes (+ or -) to run and stretch and 45 minutes cool down, goof off and shower and get dressed. So starting at 7:30 am, I'm done and ready for my day by or before 10 am. (I'm just being realistic. This is RUNaway Mom/chick timing. Guys can do the same thing in an hour :)
To keep your running fresh, may I suggest entering a race or fun run every few months. It's just something fun to put on the calendar and it gives you a reason to put on those running shoes in the mornings. There is nothing as motivating as the fear of undertraining and looking like an idiot at a race or fun run where folks come to watch runners :)
A running group is also great for runners of all goals. I am working on starting a fun RUNaway group that will focus on the maintenance runs from 2+ miles for anyone currently running. Stay tuned :)
4.) A CHECK MARK ON YOUR BUCKET LIST. Your goal may have been to show yourself that you could run 3 miles or stick to an exercise program . . . and you've met that! Check! It is a perfectly acceptable path to take a running sabbatical, be it temporary or permanent. I will only run with people who view running as a fun sport or hobby . . . and if it's not fun for you anymore, well then, you need a break.
Running may not be fun for you because you have a pesky injury that needs more than a day or two of rest and relaxation. This is okay. When you start up running again, you will not have to start at square one. Your muscles will remember your running days. And you'll know who to call (ummm, Amy) when you are ready to hit the trail again. Running may also just not be "your thing". This is okay too. And it might not always be that way, but in the meantime, find an activity that you love. And know that the running community and especially me and fellow RUNaway Moms are always ready to welcome you back into the gang.
So there you go. That's your four choices as I see it. And if you think of another path, let me know and I'll try to implement it for you!
And finally, here is the summaries of the time it takes to work on each goal:
|
|
Running Days per Week |
Getting Ready before running |
Maintenance Runs (est. 12 minutes per mile) |
Cooling Down, Stretching and Showering |
Scheduled minutes for maintenance days |
Special Runs (1 day per week) |
Scheduled minutes for special days |
|
Running for Distance |
4 - 5 |
30 minutes |
25 – 50 minutes |
60 minutes |
1 hour 45 minutes – 2 hours 20 minutes |
50 – 90 minutes |
2 hours 20 minutes – 3 hours |
|
Running for Speed |
4 - 5 |
30 minutes |
25 – 50 minutes |
60 minutes |
1 hour 55 minutes – 2 hours 20 minutes |
20 – 40 minutes |
1 hour 50 minutes – 2 hours 10 minutes |
|
Running for Maintenance |
2 - 4 |
30 minutes |
25 – 50 minutes |
60 minutes |
1 hour 45 minutes – 2 hours 20 minutes |
|
|
Tags: "distance running" speed maintenance "running goals" racing "strength training"
