"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon." - Emil Zatopek, 1952 Olympic Marathon gold medalist(photo by A.G Pennypacker)
Just this year, I was inspired to run. I still don't know exactly why--maybe it was my (more senior) friend's story of his 4th year running the Bay To Breakers San Francisco Annual Marathon. I thought, if he could do it, maybe so can I. Also, since this has been a time for stretching the boundaries of my mind and spirit, why not also stretch the capacity of my body--strengthening muscles that I did not know I had.
Even if I seemed athletic (I played varsity volleyball in high school, exercised most of my adult life, and played badminton seriously), I was always attracted to the seeming peace and solitude of running.
And so, on a treadmill I went, one night, after failing to complete many spinning classes.
At first, there was pain everywhere--my shins, my knees, my shoulders, and my neck, even at my back. I did about a third-of-a-mile and gave up. I was sore the next day.
To get rid of the soreness, I ran again, tyring to go for half a mile. After a week, I was surprised to have run longer without much effort. Soon, I was running a mile in 16 minutes. My Bay to Breakers friends told me that when I break a mile, all the pain will be gone. And he was right! As if the body had to protect itself, the endorphins probably kicked in and I was running more than a mile--without even thinking about it.
I ran better and longer with music so I borrowed my husband's and put my own play list in it, complete with Ricky Martin songs. I also got headphones, for TV listening. Currently, I am running 2 miles in 33 minutes. (I walk 1-minute in between).
I bike to the gym, which serves as my warm-up. My heart rate is up at 144 and I hold on to 136-140 range while running. It also takes about 3200 steps in a mile (confirmed by my pedometer). I haven't run outside yet but I will soon.
I have let this 5k training tips become my guide:
Week 1:
Monday - Run/Walk 15 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 15 minutes, Friday - Off, Saturday - Run/Walk 25 minutes, Sunday - Off
Week 2:
Monday - Run 20 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 20 minutes, Friday - Off, Saturday - Run/Walk 35 minutes, Sunday - Off
Week 3:
Monday - Run 25 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 25 minutes, Friday - Off, Saturday - Run 30 minutes, Sunday - Off
Week 4:
Monday - Run 25 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 30 minutes, Friday - Off, Saturday - Run 45 minutes, Sunday - Off
Week 5:
Monday - Run 20 minutes, Tuesday - Run 20 minutes, Wednesday - Off, Thursday – Run/Walk 15 minutes, Friday - Off, Saturday – Race Day, Sunday – Off
1 comment:
Congratulations Minotte! Running is a wonderful way to keep fit, and yes, to expand the spirit :)
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