Half Way through the Plan

Today marks the half-way point in my 8 week training program. I cannot believe I jogged 7 miles today. I do see subtle changes in my body. I do not hate running as much as I thought I did four weeks ago. A few things I've learned over the past four weeks:

• My knees are getting used to the pounding as they no longer ache, even early in my runs. My ankles now feel a bit tender, but just a bit. Maybe it takes time for the body and the mind to settle into running. Maybe it takes four weeks to break in shoes. Maybe both are true.
  
• Runners are very focused. Very few of them make eye contact with those that they pass on the trail. Most seem to be looking at the pavement about 6 feet in front of them and to be focused exclusively on their run.
  
• Runners hold their bodies in different ways. Some folks hold their torsos up very straight with their shoulders directly above their hips and their chests open; others seem to lean forward a bit with their shoulders more rounded. I've played around with both and find that I can breath easier and go farther, though at a slower pace, with my torso straight and shoulders back.
  
• For the first time today I found a pace I could stick with for a long (well, long for me) time. I found that if I trot along at a pace of ~9.5m/mile I can keep going for over 2 miles without stopping.
• While it is counter-intuitive to me, stopping to rest -- even speed walking for a bit, makes continued running harder, not easier. For some reason it is easier and more comfortable to find that zone I mention above and just keep on going...

I've now run as far as I'll need to for the first race I've scheduled. Over the next four weeks I'll increase my long run to 11 miles in preparation for the half marathon. I find it hard to imagine running 11 miles, but if I've made it this far ...

Michelle's Training Log: Week 4

Short Run 1: 08/23/2005 @ 7:00pm
20 Min Running: 11.5 min/mile (5.2 mph) ~ 0% Incline
5 Min Walking: 4 mph (15 min/mile) ~ 0% Incline
15 Min Walking: 4 mph (15 min/mile) ~ 5% Incline

Due to my meeting schedule I was not able to run in the morning and decided to run inside on my treadmill at night. Yuk! Running inside is no fun. I could not find the discipline to keep running, so walked a large part of the distance for the day.

Short Run 2: 08/25/2005 @ 6:33am
Total Distance 4.54m, Avg Pace 11:02/mi, Avg Heart Rate 160bpm

I didn't feel so great on this run, more walking than usual. I had gone to the gym late the night before, so perhaps I was just in need of some rest.

Long Run: 08/20/2005 @ 8:14am
Total Distance 7+m, Avg Pace 11:08/mi*, Avg Heart Rate 159bpm*

Very bad day for the Forerunner. For the first 3/4ths of the run it was struggling to find the satellite. I had to make a call on where to turn around based on past runs; I'm sure I was over 7m total, but don't know my exact distance. On the return route I remembered the past run where the Forerunner misbehaved; on that run I was wearing my iPod armband on the same arm as the Forerunner just like today. I moved it to the other arm and voila! -- problem solved. So, don't get your iPod too close to your Forerunner!

Aching Knees

I'm starting to wonder if I need to change something -- my gait, my shoes, my training schedule -- something. My knees ache. I'm thinking about my short run tomorrow and am not looking forward to the first hundred yards...

Reseach I've done to date says what I'm experiencing is not uncommon, especially in new runners. Apparently there is something known as 'runner's knee'. New ideas to try based on my reading include:

• warm up with a walk and a strech before running
• ice knees after running
• heat knees before bed
• take chrondroitin sulfate and glucosamine supplements
• try orthotics
• use stabilty shoes
• run less
  

I also found an interesting article on Tips for a Safe Running Program from the American Academy of Orthopaedic Surgeons; in a nutshell -- moderation.

References:
Knee Pain
Ten Quick Fixes to Save Your Knees and Joints
Runner's Knee (Patellofemoral Pain Syndrome)
Runner's Knee (Patellofemoral Pain)

Michelle's Training Log: Week 3

Short Run 1: 08/16/2005 @ 6:26am
Total Distance 3.0m, Avg Pace 11:34/mi, Avg Heart Rate 160bpm

Short Run 1: 08/18/2005 @ 6:20am
Total Distance 3.0m +

I ran around my neighborhood on this day and the Forerunner was stymied! The GPS signal was weak, the heart rate monitor kept flaking out -- very unreliable. If it is to be belived, my peak speed was 24, 447.3 mph. WOW! :) I ran (well, OK, jogged) at least 3 miles.

Long Run: 08/20/2005 @ 8:14am
Total Distance 6.98m, Avg Pace 10:50/mi, Avg Heart Rate 165bpm

My knees still ache when I get started, but the discomfort seems to fade once I've warmed up. If I stop running for a short break, I have to go through the knee thing again. Not really sure what's going on ... This run info includes my walking warm-up, cool down, and break between 3mi laps. I can now successfully run 2 miles without stopping!

Michelle's Training Log: Week 2

Short Run 1: 08/09/2005 @ 6:00am
Total Distance 2.5m

I started bringing Ivy with me on my runs. She keeps up without any apparent stress. It's nice to have the company. In general I feel OK; still on the jog/walk program, but most of the distance is jogged, not walked. My knees ache when I get started, but the discomfort seems to fade once I've warmed up.

Short Run 1: 08/11/2005 @ 6:00am
Total Distance 2.5m

Nothing notable.

Long Run: 08/13/2005 @ 7:14am
Total Distance 5m, Avg Pace 10:35/mi, Avg Heart Rate 167bpm

I started using my new Garmin Forerunner 301, hence the augmented statistics. It is a nifty gadget, but has some quirks. According to it, my peak speed was 231mph. :) I'm comfortable with the averages it provides and really appreciate the distance option. It comes with a tool to download the stats and view maps of routes, etc. Fun, fun.

Michelle's Training Plan

Tues/Thurs: Run Walk
Week 1: 2 miles
Week 2: 2.5 miles
Week 3: 3 miles
Week 4: 3.5 miles
Week 5: 4 miles
Week 6: 4.5 miles
Week 7: 5 miles
Week 8: 5.5 miles

Saturday: Long Run
Week 1: 4 miles
Week 2: 5 miles
Week 3: 6 miles
Week 4: 7 miles
Week 5: 8 miles
Week 6: 9 miles
Week 7: 10 miles
Week 8: 11 miles

I finished week 2 today with a 5 mile run. So far, so good. Lessons learned up to this point include:

• Having music matters. Running is *really* boring without something to listen to...
• Tracking distance matters. I find goals like 'running 2 consecutive miles' a good way to keep my mind from 'quitting'.
• Wearing good shoes matters. I find running is uncomfortable, specifically, my knees feel beaten up by the pounding. I recently converted to running shoes from cross-trainers and it seems to make a big difference.

I just got a new heart rate monitor, this time GPS-enabled: the Garmin Forerunner 301. I went to REI looking for a pedometer to better track my distance and ended up with this. Review to follow.

Why a Half Marathon?

I hate running. I think it's boring and I think it's uncomfortable. I know it's hard. I also know that 'real' runners have a leaness I've strived for without success.

I want to prove to myself that my distaste for the sport is not merely wimping out. If I can train for, and run, a half marathon and I still hate running, I'll feel justified in crossing it off my list.

I also want to see how my shape reacts to running. Will I continue to be stocky or can I get lean?