5K training

April 29, 2018

Run slower to run faster?

After struggling to find my running mojo after the Dopey Challenge, I did a bit of research on training plans.  I needed a change, but what? Did I need a coach?  Strength training? Speed work? Did I even want to keep running?

If it ain’t broke…

Except it was broken. I was burnt out and the training I’d been doing for the past several years was not consistent or likely, just not enough, if I was going to continue pursuing half and full marathons.

I’d heard about 80/20 running, or the concept of running less or running more runs at an easy pace, in order to improve race day performance, but many of those books had a lot of science in them and vague guidelines on easy perceived effort.  I get and appreciate science, but it still left me to figure out what “easy” was supposed to be. It turns out we suck at identifying what that really means from a physiological standpoint.

In case you were wondering, my former training plan was a modified Galloway run-walk-run plan.  I’ve never been able to run very long without stopping to walk, mostly because I’d eventually become dizzy or have chest pressure/cardiac symptoms.  I’ve been checked out and given the blessing from a cardiologist to run, but walk more to compensate for a weird blood pressure drop that happens when my heart rate gets too high.  Once discovering Galloway, I played with intervals for years.

My downfall, was I had a hard time being consistent.  I ran 2-3 short runs a week most of the time, but not always, and one long run.  I averaged anywhere from a 10:30-12 min pace depending on conditions and how I felt and the terrain (flat vs. hills). I was also inconsistent in my strength training and foam rolling.  Bad Kimmy, bad.

Perceived Exertion is difficulty to perceive!

I’ve learned most runners’ perception of “easy” is not the level of easy we should be running.  Like I said before, we suck at it. Because we are the way we are, we have a hard time slowing down deliberately.  It freaks us out that we will lose speed and fitness.  We also tend to do too many hard workouts and don’t give our bodies the time to recover, nutrition it needs, or strengthening and flexibility it needs to remain injury free.

Time for a change

Enter the Another Mother Runner and the Train Like a Mother podcasts and training plans.  OMG, I found my people! My tribe! They refer to themselves as Bad Ass Mother Runners, because they are.  Every one of them.  Every one of us.

The podcast is fantastic and they are real runners and moms and struggle with the same things we all do.  They talk about the challenges of being a mother who is also a runner, who might work full time, who struggles with finding the time to fit in training, who are perhaps older mother runners and now “master” runners with physiological changes that play into our running, who understand the runner’s mindset and who genuinely want to help and see you to succeed.  Their topics are timely, fascinating, educational, and presented as if they are friends who are sitting around the living room with you.  They even drop the occasional f-bomb, always in perfect context.  I laugh, I cry, I nod my head a lot, and I’ve learned quite a bit!

What caught my attention is their heart rate training programs.  I stumbled upon a podcast about it and then investigated it further. They have all manner of training programs for all levels of runner.  Traditional training programs, heart rate based programs, half-marathon and marathon training programs, nutrition programs, and the list goes on.  They also have levels within each style from beginner to hard core I’m gonna BQ plans. Check it out!  They literally have a plan for everyone.

The cost is very reasonable to purchase a training plan and the resources it comes with are fantastic.

I decided I’d enroll in the Heart Rate 101 program.  It’s an 8 week program designed to be an introduction into learning how to run easy based on keeping your heart rate under 140 beats per minute.  With the (or any other) program, you get:

  • A detailed training plan
  • Access to training peaks (free) which allows you to sync the info from your running watch and see the plan, make notes, and chart progress
  • Access to a Facebook group of others in the same program as you are for support and guidance.
  • Written instruction and links to YouTube videos of all the strength training programs and foam rolling routine.  The best part?  THEY ONLY TAKE 5 MINUTES and are super effective!
  • Some “free” gifts like gels, waffle cookies and coupons mailed to you
  • A weekly newsletter with timely training tips, motivation, encouragement, and resources
  • The opportunity to learn how to train in such a way that you build strength, cardiovascular endurance, and significantly reduce the risk of injury, and ultimately, be able to run smarter, faster, and easier whatever distance you choose.

I’m currently entering week 6 of the program.  I missed most of week 1 as I came down with the flu the day I was supposed to start it and was down for most of that week. It takes several months, realistically, for the physiologic adaptations that HR training can bring, but the rewards are great.  I am starting to notice changes already.  I’m impressed.

It helps to have some basic equipment, the most important of which is a watch that monitors your HR continuously, accurately, and you can get instant feedback from.  I purchased a Polar 400 running watch so I could monitor my heart rate non-stop while running without using a chest strap.  For this type of program, being able to measure your HR reliably is key. It also syncs easily with Training peaks.  Both programs give you great data at a glance, so you can see your progress, even when you don’t feel like you are making any.

There are less expensive options out there for monitoring HR, Polar has a great reputation and I really wanted to avoid that chest strap.

It also helps to have a set of resistance loops for the strength training, though not required.  They are inexpensive.  If you wish, there are also exercises for a BOSU ball, but that is not required, either.

What have I learned so far?

  • It’s really hard to run easy.  My perception of easy running had my heart rate well into the 150’s.  Keeping it under 140 has required some effort to learn where that sweet spot is.  I’m starting to learn where that is without constantly looking at my watch, being wrong, and having to walk to bring it back down.
  • It has altered my running form and gait for the better!  I stand taller and am more mindful of my posture, because I have time to do it.  I take shorter strides, and use the correct muscles for moving my body forward.  Hence, I feel it in all the right places, not just my angry left calf and right ass, which was from compensation and poor form at the pace I used to run at.
  • I can run 5 days per week. OMG! It’s not hard! Well, getting up early enough is the hardest part because with my schedule, I have to run before work.  I never would have believed I could run this often and feel this good.
  • I ENJOY RUNNING!  Possibly for the first time ever.  I don’t dread getting out the door.  I’m starting to look forward to it, even though my runs are for time, not distance, and are for sometimes twice as long as I’d normally run during the week.
  • I’ve lost 5 lb because keeping your HR under 140 keeps it in the fat burning sweet spot.  I did not need to lose 5 pounds, so this is actually a problem for me, and means I need to up my nutrition game.  Maybe buying new clothes isn’t the worst thing that could happen…
  • This plan teaches you patience, dedication to the plan, and you have to learn to take your ego out of it and not listen to that voice that tells you to go faster or longer than what the plan prescribes.
  • I am more mindful when I am running.  I’m more aware of my surroundings.  I find listening to the podcasts are a great way to pass the time when running and also a great reminder of why I’m doing this.
  • I can run longer before I have to walk!  I ran for 13 minutes without stopping yesterday!  That’s never happened!
  • I need more running clothes or I need to do laundry more often.  Running 5 days/week means I need 5 days worth of running outfits appropriate to the weather.  Cold and wet weather is more of a challenge for me in that department.

I’m starting to see and feel changes in my body and my running form.  I realize how important it is to commit to the strength training and foam rolling, and I need to figure out where to fit it into my day so I don’t forget to do it.

just run

I haven’t been this excited about running in maybe forever.  I’m hopeful and optimistic that this training plan will not only alter my attitude toward training, and improve my race performance, but alter my physiology long term, and change my overall habits for the better.

My biggest challenge now, nutrition!

I’ve just registered for the Incredible Heart Rate Marathon Training Plan.  You sign up based on your target race date, and it starts 20 weeks before that date.  My target race is the Wineglass Marathon on September 30th.  My plan starts the 16th of May.

It was $160.  In addition to all the perks listed above, the race training plans all come with 15 min of coaching per week via phone, email, and Facebook.  That’s invaluable! Plus there is a podcast for each week of the training.

The plan is daunting to look at on paper, but overall, the biggest training weeks are 3.5 hrs plus 20 miles of running, and there are 2 of them.  The weekday runs have some caveats, like pick ups, accelerators, and a free run that allow you to play with speed a little bit without the HR limits, but not so much that you risk injury or sabotage the work you’ve done building up to it.

All runs are for time, except the long run, which is for time or distance, whichever you hit first.  They provide those parameters as well as the accepted minimum and maximum amount of time those runs should take if you are pressed for time or an over-achiever.  More is not better, that is the take home message.

Have you tried a heart rate based program?  Would you consider one if you have not tried it before?

I’m looking forward to the journey!

you don't have to go fast

April 6, 2018

Why the f*ck do I run, anyway?

I was warned.  After Dopey, many runners experience a bit of a wall.  All that training.  The craziness and exhaustion of the WDW Marathon weekend and Dopey Challenge experience.  Coming home to the tundra, with cold, snow, wind, and darkness killing what little running mojo I had left.

And I crashed.  Hard.

I took a 2 week planned break, then attempted to re-boot.  Several times.  Never getting more than 1 or 2 short runs in and very inconsistent long runs of less than 10 miles.  I was tired.  I was unmotivated.  I was no longer enjoying the runs.  It was a chore, that took precious time away from the other things I needed to do.  Never mind other things I wanted to do.  It’s now been 3 months since I ran Dopey and 3 months since I’ve run any  more than 10 miles.  WTF happened?  I had such a base, I was fit, I was svelte, I was TIRED and BURNT OUT.  Huh.  Go figure.

One day recently, I realized I needed a change.  What I was doing wasn’t working for me.  Old aches were starting to crop back up.  I wasn’t happy.  I had no mojo.  None.

I searched for new running podcasts.  In search of what, I don’t know.  Maybe some secret sauce.  Someone who could inspire me.  Something that would re-set my run-o-meter.  Something that would help me get my mojo back.  Something that would shake up my current lack of a routine, routine.

Then, I found it.  My people.  My tribe.  Why did I not find them before now?

Enter Another Mother Runner podcast and companion, Train Like a Mother podcast.  Browsing the podcast episodes, I started to get cautiously excited.  Topics I was interested in!  Lots of them!

As I listened, I laughed, I cried, I had mini-epiphanies.  And I learned some things and validated other concepts I’d forgotten about or filed away somewhere in the depths of my addled and over-tired, over-worked brain.

These were real people.  Mothers. Runners. Running coaches, for real. From all walks of life and circumstances. The running club every mother runner should want to be a part of.  Even though my babies are 19 and 16 and I feel a little “old” for them, since most have young kids.  But that’s my stupid logical brain talking.  We all have the same struggles, finding time for us and our health while mothering, working, homemaking, and being chief parent officer of the household.

They coach, they inspire, they teach, they guide, they love, tough love sometimes, but love, they care, they know their shit.  And they freely curse and drop f-bombs like it’s nobody’s business, because sometimes you just have to say WTF (and enunciate the words!)  They are like friends, even if they are virtual and only on Facebook and the airwaves.  I need runner friends!

One podcast in particular had me in tears by the end.  It took me by surprise.  I was listening in the car driving home from work.  They were talking about goal setting, without actually setting goals.  It was really about the question, why do you run?

Why do I run?

running ego

Damn.  That’s a good, and a loaded, question.  The easy answer is because when I began 8 years ago, I desperately needed to exercise and the gym was not an option.  The goal at that time was to run a 5K by the time I was 40.  Bucket list.  I never anticipated ever running further than a 5K for any reason unless I was being chased and my life depended on it.  That was the hardest goal to attain literally going from emotionally battered single and bereaved mom on the couch to a 5K.  Who the hell was I and what did she do with the real Kimmy?

But now I’ve surpassed that goal, and am in better shape than I’ve probably been in since I rowed crew in college.  For the record, that didn’t last long, either.  Team sports are not my thing I guess.

But why do I STILL run?  What’s my reason now?  Is it just because I have for 8 years and I foolishly keep signing up for races?  Is it because I want to?  Because I feel like I need to?  Because I want to?

I had to think about this for a while.  It’s really a question that requires introspection.  Sure, I run for exercise, but hell, there are lots of ways to exercise.  It’s not cheaper than the gym (especially factoring in race fees, travel, gadgets, shoes, etc.), that’s for sure.  I ballroom dance, that’s exercise.  No, seriously, it is!  I’m a physical therapist, I can design my own damn program and follow it, I don’t need a trainer, or videos, or any of that crap.  So why running? Especially since I lost my running mojo.

After some thought, and prompting from the podcast, here’s what I arrived at:

  1. I’m type A (shocking, I know).  While I don’t think of myself as competitive, I am, but not so much with other people.  I’m competitive with myself, or the perception of what I think I should be. Running gives me a way to satisfy that need, except I wasn’t really improving my pace, or quality of running, I was just signing up for races and collecting bling as if it was a check off list.  5K – check.  10K – check. Half-marathon – check.  Marathon – check.  Crazy race multi-day challenges – check.  Now PR them all!  Nope…  Playing with intervals using the Galloway method, and not really putting much thought into the training.  I was in a rut, and just keeping, keeping on without much real thought about it.
  2. Running also gives me the opportunity to satisfy a need to plan, and have goals, and maybe even attain them, be it # days per week, # miles per run/week, pace, race pace, # races, certain specific races, PR’s, etc.  In short, if I accomplish those goals, I feel better about  myself.  I’ve accomplished something in a life where I feel like I am failing in so many other ways.
  3. Running is therapy.  While I often dread getting out the door, once I’m out there, I’m happy.  The sun on my face, the sounds of nature, feeling the cold, the rain, the wind, the warmth, even the humidity.  Seeing the sun rise or set and watching the landscape change through the seasons or even the course of a run, it connects me to nature.  It allows me to process, to pound out stress, to feel free.  It’s stress relief and therapy all rolled into one.
  4. Solitude.  I run alone.  I love to run alone.  I savor being alone.  My job requires me to be “on” all the time and interact with people, even when it’s the last thing I want to do.  I love being able to be totally “off”.  Sometimes I like to run with others, but then I feel beholden to some sort of artificial focus, or trying to please them, or feeling bad because I’m slower, or do intervals, or am cranky…  It’s not that I don’t enjoy it, it’s that I think they don’t enjoy it.  But really, when else am I truly alone?  Never.  The times when I am alone in my house, truly alone, are few and far between.  Even then, I’m often doing things for other people. Running is the ONLY thing I do for me, by myself.  ALONE!
  5. Control.  I am a control freak of sorts.  See #1 and #2.  I’m also a Virgo.  Shocking, isn’t it? Running allows me control.  I can control when I go, where I go, who I go with, how fast I go, how long I run.  I choose the music, the podcast, or just to listen to the world around me.  I have feedback from my running watch on all sorts of metrics I can play with and try to control like my heart rate, interval, mph, distance, etc.  Or I can choose to ignore it all and just run free, and that is a good challenge for Type A girl.
  6. Anti-depressant.  Endorphins are my friend.  They are every runner’s friend.  The runner’s high is only part of the anti-depressant effects of running.  It alters your brain chemistry, it keeps stress hormones in check, it allows for you to tune in or tune out, whatever you choose.  Sunshine, fresh air, and exercise are known natural anti-depressants. I’d rather run than take drugs or supplements, and I need something to keep this peri-menopausal fustercluck of my hormones in check.
  7. To set an example for my kids. I’ve told my kids their mother is a badass.  Especially after training for and completing Dopey. They laugh.  They don’t see it.  They don’t *get* it, because they are not runners. They don’t care.  They just think I’m nuts.  If I scored the winning goal in the World Cup, then I’d get their attention… So am I running to show them that you can do anything you put your mind to?  That hard work and perseverance pay off?  That it’s not how fast or far you go, but that you got off the damn couch and went in the first place?  I thought that was some sort of gift I could give them, a life lesson they could learn from me and apply to all areas of their lives, but they don’t seem to care or see it.  They humor me, but they don’t get it. That kinda makes me sad.  I want them to be proud of me. I want them to tell their friends their mother is a badass, in SO many ways, but even in just this one.  I am part of the 1% that completed a freaking marathon dammit.  Bow to your mother, she is freaking amazing!  In this way, running can backfire and throw you into an emotional tizzy.  See #6.  The cycle is real.
  8. An opportunity to be successful and appreciated.  This is a tough one for me to admit, and it kind of surprised me when I arrived at it, but here goes.  Say what you will, but I feel like a failure in many aspects of my life, #7 being the tip of the iceberg, really.  You can’t help how you feel, even if somewhere in the logical part of your brain you know it’s not really true.  Still, I have some pretty big failures that are a huge, heavy, weight I carry in my heart every single day.  Some of them are huge and overwhelming at times, and there are days when I’m shocked I’ve turned our as relatively okay as I have.  They include:
    1. Losing a child to a preventable accident (failed as a mother).
    2. A contentious divorce (that seems to haunt me every few years with having to lodge contempt claims that cause prolonged stress -emotional and financial) that means I failed as a wife, failed to advocate for my children enough, and maybe even failed as my own advocate- over and over again.
    3. Friendships that were allowed to fall apart because I was too depressed or overwhelmed to pursue them (failed as a friend).
    4. Never being truly happy in what I do for work (at least the work I have to do to pay the bills) even though I love helping others and giving.  I suffer from compassion fatigue because I’m always “on” at work, and I have a rapidly decreasing tolerance for the corporate bullshit and ever moving line of “we want you to do this, just kidding, now we want you to do this instead.”  I hate moving bars and multiple chefs and adults who can’t or won’t adult.  There is no “I” in team.  *sigh*
    5. And the list goes on…

Running, particularly races, gives me a chance to feel like I’ve succeeded at something.  There is something in life I have yet to fail.  Finishing a race.  There is tangible goal – a finish line and usually a time limit to reach it.  Sometimes, people even cheer me on, and they don’t know me or what I carry with me across that line, but for that moment, they care about ME! It’s a wonderful, albeit fleeing feeling. Hell, they even give me a medal to prove that I succeeded!  I have yet to get a medal for being a wife, mother, friend, or good employee.

Maybe all I really need is validation?

Yeah.  So now I’m crying, because I think I hit the nail on the proverbial head. But there it is.  For all of you to see.  And maybe, these are the real reasons I run.  It’s not about exercise or a bucket list of things to do.  Although the fitness is a nice bonus, I suppose.  At least my ass is nicer than it used to be from all this running.  Sassy though it may be.

The thing is, those medals now hang on the wall like a decoration.  A silent testament to my accomplishment.  And that is all.  The drug wears off.  Quickly. Now what?

No one cares about those medals and the stories they tell except for me. Most people don’t even know the stories they tell.  Part of me is sad for that. Soon to be forgotten, save for my memories of that particular race. Many are just in a box now.  They seemed so important at the time, but now?  Some I look at them and feel proud of the accomplishment they represent.  Others, the feeling of success fades as the runner’s high fades.  What do I really want out of these race experiences?

Like a drug addict, I try to find the next thing that will help me feel good about my accomplishment, allow me to escape reality for a day or three, or satisfy any of my other needs.  Maybe it’s a pretty medal. Maybe it’s a destination race.  Maybe it’s a distance I feel like I need to conquer or do better at.  Maybe it’s all just an excuse to avoid the painful realities of my day to day existence?

I’d like to thank Another Mother Runner and particularly the Train Like a Mother episode (AKA The Tony Robbins inspired episode) for sending me down this introspective path.  It’s definitely been insightful, and is helping me to better understand where I am in my running journey, how I got here, and start to figure out where I want to go.

Stay tuned for my next blog, when I explain how I was inspired to completely changed my training plan and why.  Hint, it’s easier and harder all at the same time! what you become by achieving your goals

 

 

October 28, 2013

Running Essentials Part 2: Gadgets, gear and safety. Oh, My!

In my quest to run Disney, I’ve learned quite a bit, both about running and about myself.  Mostly by trial and error.  Make that mostly by error!  The longer my training runs get, the more I learn!  I’ve been officially training through 3 seasons here in New England.  As I am less than a mile (in training) away from my half-marathon goal, the cold winds of autumn are blowing, heralding the news winter is not far off.  Daylight is becoming scarce in the early mornings and early evenings, meaning running with little or no natural light is becoming unavoidable.  I find that the weather certainly can impact the choices I make in terms of getting motivated and preparing to run, as well as recovering.  The right clothing and gear is really becoming important on so many levels.

Part 2 of my running essentials thread is inspired by the gadgets and gear that keep us runners going. This includes the fluid and food we need to consider and how to keep ourselves safe on the road. Certainly the anticipation of running at Disney is a driving force, but we need to be ready when we get there!  I’ve compiled a list of things I’ve found to be most helpful or even must-haves for a successful run and recovery.  Perhaps you have other ideas or items you love or hate.  I’d love to hear about them in the comments!

So here goes!

Music:

 I, like most people, need the distraction and motivation of music when I run. It’s easy to listen to music or podcasts on an mp 3 player or via your phone.  Music can motivate you and make an otherwise long and challenging run seem shorter and more enjoyable.  Choose music with a speed close to the speed at which you run or want to run.  Putting thought into your playlist or radio station choice is important.  Having a song at 180 beats per minute may make you run faster for the duration of that song, but it may also zap precious energy!

Changing your playlist around or having different playlists can keep your music from getting boring.  I like to design my playlists with slower tunes for my warm up (or waiting times pre-race or in corrals) and cool down and place songs I know will lift me up emotionally and physically where I tend to get tired or have a daunting hill or distance to cover.  I also have themed playlists for different moods I might be in and different times of the year.  Around Christmas time, I listen to a variety of holiday music.  In March, it’s Irish jigs and reels.  When feeling stressed or when I need to ground and clear my head, it’s chanting or new age music. Or sometimes, it’s no music at all!  When I want to connect emotionally with running Disney, you guessed it, Disney tunes!  My personal favorite is the Main Street Electrical Parade theme song closely followed by the soundtrack for Wishes, with a few Lion King, Tinker Bell, and Little Mermaid tunes thrown in there.  I recently created a Disney half-marathon training playlist.  I used it for my most recent 12.5 mile run.  I even factored in the waiting time between race start and when my corral is likely to finally get to the start line.  Slower music at the beginning to remind me not to go out too fast was deliberate.  Placing my favorite Disney tunes between mile 5 and 7 helped me imagine the energy boost of running through the Magic Kingdom and it really helped!  I put my most upbeat, favorite, dance tunes for that long road back to EPCOT from the MK. Now, I need to add a few EPCOT songs for the finish!  Suggestions?  Anyone have any good gospel recommendations?  😉

 It may seem like common sense, but make sure you have fully charged batteries for your phone or mp 3 player that will last the duration of your run.  Especially for a Run Disney event.  If you are using your phone, having a portable charging device or an extra, fully charged battery may be essential for training and especially for race days. Especially if you are running apps and using your phone for pictures, texting and calling while you run during a race.

 Pockets, belts and arm bands:

 If you are going to run, and you don’t have a personal Sherpa, you need somewhere to put all your gadgets and gear you need/want while you are on the raod.  If you are fortunate enough to have some running attire with secret pockets like the Skirt Sport or Sparkle Skirts running skorts and tanks mentioned in part 1 of this post, that may be all you need.  In order to determine which gadget holder is best for you, make a list of all the stuff you need to have on your person when you run.  Then, figure out what you need to hold it all! This may be different for training runs vs. race days.  Whatever you have, you want to have an option that is waterproof, in case of rain or snow, at least for your electronic devices.

 Often the time of day, weather and distance being run contributes to what you need to carry on your person.  Many Disney and other distance races, especially in the winter months, start while it is still dark outside but finish after the sun comes up. Making for many an overdressed runner and sunglasses or visors something people forget when they head out to the race in the dark!

Things people often need to have on their person (and you should make a list for yourself) include but are not limited to:

  •  ID
  • Money (cash) and credit card
  • Hotel room key
  • Phone
  • Car key
  • Inhaler/epi-pens/medications if potential to need them pre/during/post race exists
  • Energy snacks (gels, bars, beans or snack of choice)
  • Pepper spray (more on this later)
  • mp 3 player
  • Head gear (sunglasses, visor, hat or ear warmer, headbands)
  • Water/energy drinks or camelback
  • Interval timer
  • Watch/Fitbit

Now where the heck do you put these things?  Aside from the aforementioned pocketed running attire, there are a variety of running belts from the very small and thin to a full blown fanny pack!  Some people run with string bags, although I don’t recommend it, especially for distances greater than 5K.  The size of the belt you need really depends on what you need to carry and where else you can distribute these things (like pockets).  Many belts double as hydration belts that also hold small bottles you can fill with water or an electrolyte beverage of choice.  Some also have bib holders for your race bib so you don’t have to fuss with safety pins and pinning the bib on your shirt.  I personally use the iFitness hydration belt.  Fuelbelt and Nathan are also companies that make similar products.  I put my phone in the pocket which I run my running app and music through.  There is room for my ID and money.  I use the pockets in my skort or tank top to hold my car key and energy snacks.

Many people use arm bands instead for their phone or mp 3 players.  There are also water bottles that slide onto your hand or some long distance runners use a camel back, especially in hot weather.

Apps:

There are several good running apps.  Many of them are free and are more than sufficient for tracking your runs, splits and progress toward goals. You can find others in your area if you want or share information with friends for some healthy competition. You can, of course, pay more, and get more information and tracking.  The most popular seem to be:  Nike+, RunKeeper and MapmyRun.

Interval Timer: 

You can use a dedicated interval timer like the Gym Boss or an app that lets you program intervals.  These can be difficult to change ‘on the fly’ if you want to.  These are mostly used by runners who follow Jeff Galloway’s run-walk-run interval training program.  They are also handy for cross training circuits.

Watch: 

Yeah.  So many choices.  Most phones these days can provide all the functionality of a running watch and more.  The advantage to the running watch is that it’s real time and easy to see at a glance.  They are more durable and usually at a minimum water resistant, so a sports/running watch is definitely what you need, not your everyday girly watch.

If you want to have instant info on pace, splits, elapsed time and even heart rate, you might fall into the running watch camp. Running watches run the gamut from about $50 to $500 for a high end GPS, heart rate monitor style watch that has a myriad of modes, tracks mileage and elevation and essentially does everything but the dishes.  Many runners seem to favor Garmin watches.  Of course the more it does, generally the more bulky and expensive it is.  This can be a turn off to women who often have small wrists.  Watches also need batteries and forgetting to put in a fresh one or fully charge a rechargeable watch before a long training run or race can spell disaster for an information junkie! Watches are really a matter of personal preference, much like a phone is.  Most people do well enough with the basics.

Fitbit!

I do love my Fitbit. A pedometer on steroids, it tells the time and can track number of steps, calories burned, number of flights of stairs climbed, and number of miles walked.  The app or Web dashboard allows you to track caloric intake and foods eaten (including nutrient information if you input it), hydration, other exercise, calories burned, your weight and measurements and sleep efficiency and duration.  You can compete with friends and many companies are giving them to their employees now to upload their info to get a discount on their health insurance for being active!  There are a few different styles http://www.fitbit.com/home

Hydration Belt:

Hydration is important, in fact, essential.  Dehydration can be a serious problem, especially during and after a race and sometimes, you don’t realize it until you are really quite ill.  It’s a common misconception that you don’t need to worry about dehydration in cooler weather.   Hydrating for a race should begin days before, not at the start of the race!  The same is true for fueling/nutrition.  Be mindful of what you eat and drink in preparation for training runs and races.

There are a lot of articles out there on hydrating.  Jeff Galloway recommends 1-2 ounces every 2 miles.  Sipping regularly while you run, rather than waiting until you feel thirsty is a more sensible way to hydrate.  Water stops are often not plentiful enough, especially in hot weather, and not available at all on training runs!  Dehydration can lead to headaches, muscle injury, cramps, dizziness and in warm weather, contribute to heat related illness which can lead to shock and even in extreme cases, heat stroke and death.  By the same token, it’s important not to over-hydrate, which can impair electrolyte balance.

Sun protection!

Runners are outside a lot.  Be sure to use sunscreen, even in cooler weather.  Do be careful about using non-toxic brands.  A side-effect of sunscreen is that it may sting if it runs into your eyes when you sweat.  A headband or visor can help.   Getting a sunburn can further dehydrate you and add insult to injury so to speak.

Energy snacks

Runs longer than 5K require some nutritional planning.  The longer the run, the more planning you need to do.  Eating before you run, having energy snacks during your run (maybe 20-40 calories every mile or two) and eating within 30-60 minutes after your run are all very important to your ability to sustain your run and recover quickly while keeping injury at bay. If you don’t take good care with fueling your body, you can end up not being able to finish, not being able to maintain your desired pace, or even end up sidelined with an injury.  Your muscles need to be fed and cared for for optimal performance!

There are many different energy snacks out there.  They come in a variety of flavors and consistencies.  They can take some getting used to and a lot of trials to find just the right fit for you.  Gels, wafers, jelly beans or gummies and combination energy drinks are the most popular.   There is also good old fruit, peanut butter and candy like life savers and peppermint discs.  They are not all created equal.  Read the ingredients and know what you are getting.  Keep track of what you ate/drank and how you felt on your runs and use it to help you find the ideal combination for you.  Some people simply eat sugar cubes while they run as they are pure and cheap!  It’s important that you know your body and it’s nutritional/nutrient requirements so you don’t over or under-do it when it comes to calories, electrolytes and fluids.  There are many great resources for running nutrition out there however if you read enough, you’ll find they often conflict.  I highly recommend you do your own research, talk to your doctor if you haven’t recently and try a few different things to see what works best for you.  I’m still refining my ‘system’, but it’s made all the difference to realize when and what I eat literally makes or breaks not only how I feel during a run, but afterwards, too.

Reflective Gear

With shorter daylight hours, it’s important now more than ever that you consciously think about how visible you are to oncoming drivers when you run.  Ideally, brightly colored clothing should be worn during the day.  It’s not about looking good, it’s about being visible!  During dawn, dusk, in the dark and on cloudy, rainy, snowy or foggy days, bright colors PLUS reflective gear is a must.  Running against traffic on a wide shoulder or sidewalk is also key for safety.   You may need to consider a different route if the road running conditions are not safe.  Reflective gear must be more than a stripe on your clothing.  A fully reflective vest, a head lamp or blinky lights on a vest make you much more visible and less likely to become a victim of being hit by an oncoming car.

Running Journal:

Journaling about your runs can be insightful.  Not only helpful for tracking purposes, but you can look back and see trends and progress.  I use Jeff Galloway’s Personal Running Journal.  You could also just keep track on your own or via an app.  I always write anecdotes about the weather, how I felt before, during and after a run and anything particularly challenging or good about a run.

Disney themed informative Websites, Podcasts and Blogs

While there are probably far more out there than I am aware of my favorite podcasts, blogs and Websites are:  The Mickey Miles Podcast (iTunes), The Extra Mile Podcast (iTunes), Running at Disney Blog and of course, the Run Disney Web Site.  They all have Facebook and Twitter presence, too.  What are your favorites?

A note about safety for women:

Female runners have all of the same challenges of male runners plus one.  Women runners are often victims of crimes.   Many women state their biggest fear about running is being abducted, attacked or raped.  There are enough news stories about this that it should heighten our awareness. None of the women who were victims thought they would be.  Neither should we.

These crimes are more common in urban areas and when women run alone on deserted roads/paths and are caught off guard by not paying attention to their surroundings, but they can happen anywhere, even in rural sleepy-town USA or on a well traveled main road.  There is a lot we can do to keep ourselves safe. Being pro-active is the key.

Women must be vigilant when they run, no matter where you run or what time of day or year.  Don’t ever assume you can’t or won’t be a victim for an reason.  You have to be aware of your surroundings at all times.  You need to know how to and be able to defend yourself.  Here are some things you can do to keep yourself safe:

  •  Keep ID on yourself at all times. Road ID, your driver’s license or an ID card of some kind on your person.
  • Run with your phone and be able to access it quickly
  • Be aware.  If you run with music, only wear one ear bud and keep the volume low.  Scan your surroundings and look behind you periodically.  Don’t text or otherwise be distracted while walking or running!
  • Pay attention to vehicles when running on the road.  Make note of any unfamiliar vehicles or ones going far slower than the speed limit, especially if you see them pass more than once.
  • Avoid running at night or early in the morning when there is not a lot of light.  If you must, run in a well lighted area, indoors on a treadmill, or with a buddy.
  • Never run on a trail or long stretch of road with no homes or businesses alone, even in broad daylight.
  • Run with a buddy whenever possible.
  • Run in a safe place.  If you must run on the road, choose one with a sidewalk or wide breakdown lane.  Run against traffic so oncoming cars can see you and you can see them and avoid them if needed.
  • Wear brightly colored and reflective clothing so you are visible.
  • Vary your route and days/times you run if possible.  Be careful about posting your running routes publicly, you can be stalked.
  • Let someone know when you go out to run, where you are running and when you expect to return.  Have them check up on you to be sure you return when you said you would.
  • Consider visibly carrying pepper spray.  This usually requires applying for a Firearms ID card at your local police station, being fingerprinted and having your photo on file.  There is a small fee. Check with your local police for the requirements where you live.
  • Take a self defense course.  RadWomen is a fantastic course for self defense
  • Wear a rape whistle
  • Use a run:walk: run strategy or never run so hard that you cannot summon the energy to zig zag run quickly to outrun a dangerous situation.  You are much more likely to be a ‘good’ victim if you look exhausted.
  • Don’t feel obligated to stop and talk to anyone, especially someone you don’t know, especially in a vehicle.
  • Trust your intuition.  If a situation feels uncomfortable or unsafe (or a person you see raises your radar), get out of the area or situation immediately and call 911
  • Report any suspicious people or vehicles to the police immediately.
  • Run with confidence.  Criminals tend to choose women they think are too weak or shy to fight back.  If you look strong and confident and look any potential danger directly in the eye (and therefore can identify them or their vehicle) you are likely not worth the ‘trouble’ to them.

Wow, I guess there is a lot I’ve learned!  I hope it’s been helpful to you on some level to benefit from my mistakes!  I can’t wait to tell you how my Disney Half-Marathon goes.  January is coming fast!

May the wind be at your back and the sunshine warm on your face.  Keep on running!