Tis the season for many new and revived runners and I love it! If being a running evangelical were a career, I’d be set. Running is for everyone and it’s fantastic that it gets included in so many New Year’s resolutions. If you’re starting running for the first time or the 50th time this week, welcome! Take it slow, expect a little discomfort and know that in the near future, these tough first days will be just a memory.
For those coming back to running, there’s some great news coming from the research world that you aren’t starting from zero. Researchers found that once you’ve been a runner, your muscles and the organelles within them never forget that. They may be a little rusty but the framework is still there and you will get back in shape faster than your never-run peers. If you were feeling a little anxious about heading back out there, grab those shoes and feel confident that your muscles know what they’re doing.
Anyone reading coming back to running? How about brand new runners? For the veterans, how do you approach a return to running after a layoff or break?
It has been a LONG time since I’ve raced a 5K and I’d be lying if I said I wasn’t a little anxious about what this morning would bring. I’m in good general shape but have done very little in the way of workouts since Vegas and have almost no memory of how to race a 5K. I’ve run the course before and my plan was to go out moderately for mile 1, survive the hill and headwind of mile 2 then kick it in for mile 3, which features a great downhill finish.
It was cold and windy this morning with a “feels like” of 11 at race start. I hate to be hot when I race so I gambled and wore capris and a long sleeve. Although I froze at the start, I was generally happy with this choice during the race. The start went out FAST and I was in about 10th place for women at half a mile but worked to just run my race. This turned out to be a good approach; I was in second by the mile. As we turned into the wind, I caught the woman who was in first and when she threw in a little surge, I decided to just tuck in on her as we battled the wind for mile 2. At about the 3K, however, she was starting to slow way down so I gave it my 10 quick steps and pushed past her to the next group of people.
WHERE is the top of this hill? And why does this have to be the headwind?
Once we crested the hill at 2, I ground down and worked on just keeping form solid through the final mile. The Beech Street downhill was FREEZING but once we turned again, it wasn’t too bad for the last stretch. Somewhere along here a woman told me I was first woman, so I just kept pressing to the line. I finished feeling strong and got to break the finishing tape! I reflexively threw my arms up, so stay tuned for that picture…
Coach was not on his photo game today…grinding towards the finish.
I’m most thrilled with my race splits as they reflect that I respected the course and pushed when it was appropriate. I have a bad tendency to fight the wind so I’m thrilled that I trusted myself enough to just settle in through the windy mile and get it back together when we turned.
Mile 1: 6:10
Mile 2: 6:30
Mile 3: 5:49
.1: 5:31 pace
19:11, First Overall Female, 17th overall.
All in all, an excellent day that bodes well for 2015!
I rang in 2014 on crutches and heavily sedated on painkillers. Looking back at where it started, I’m grateful that the year still held a marathon PR despite it’s immobile beginnings. I was lucky enough to coach another season of cross country and somehow finished my second year of medical school (courtesy of the funky UVM schedule). I fully intended to have at least part of 2015 planned out by today but studying for the Boards has taken up most of my time and I’m still waiting on some sponsorship information that will change my plans significantly. So into 2015 I go sans any kind of training plan, an anxiety inducing situation for me!
I wrapped up December with 156 miles. My 2014 total was 2259 miles which comes out to a weekly average of 43 miles (which includes the 6 weeks of 0 post surgery). Thus, one of my running related goals for 2015 is to up that weekly average to 50 miles, giving me a total goal of 2600 miles for 2015. Assuming two training cycles up in the 70 mpw range, this should be attainable without scrambling next December.
Another thing I did well at the beginning and end of the year but not so hot in the middle was weight training. I know strength work is key to injury prevention and maximum efficiency but I always cut that out first when my schedule gets crammed. Thus, for 2015, I want to make sure I am getting at least 1 arm and 1 leg workout in per week. Yes, more would be better but I’m trying to be realistic.
I generally have pretty good nutrition but there are definitely areas in which I can improve. First, we eat a little too much candy in this house which is not a calorie issue, but a “bang for buck” issue. We had a “Sundays only” rule for a while, so I may lobby that we go back to that. I’ve been working on taking my vitamins (multivitamin with iron, Vitamin D and biotin) every day and finally found that if I leave my pill container by my bed (I know this makes me 80+), I actually take them daily. We recently switched to a cast iron pan and continue to make sure we eat red meat twice a week to keep my iron stores nice and full.
Finally, I need to work on flexibility. I sit a lot for school and have tight fascia, both of which set me up for range of motion issues. I’ve been working on foam rolling consistently and will continue that in 2015 but am on the lookout for a simple yoga routine to do at home two days a week. In my optimal world, it would be about 20 minute long and focus on hips and lower back.
What are your goals for 2015? Anyone have a video or website that they love for yoga?