And I did it! I ran 25 minutes without a break! It's hard to write that without using an exclamation point!
All day I wondered how I was going to do this run... I have plans with a friend for dinner, my job is pounding me with work, and getting up to run before work wasn't an option as it was pouring rain when I woke up. However, by 10-11am, the skies were perfectly blue, the sun was shining, and even though it was chilly outside (7-8C) it wasn't terribly windy or painful to actually BE outside.
Work started from the second I got out of bed, and I ended up working from home. And this is what allowed me the chance to run while it was still light! I was totally swamped until 3.30pm or so, but I could see some calm on the horizon. I put on my running clothes and headed out around 4pm. Because I barely had time to think about running, I didn't have the chance to build up anxiety about whether or not I could do this. But today's program was clearly:
Walk 5 min
Run 25 min
Walk 5 min
And I did it. And it wasn't super hard. Sure, I was breathing hard at the end and I was really tired and I wasn't particularly loving the whole thing, but running under the sunshine, in the park, etc.... I have to admit, it wasn't so bad. It feels incredible to have done this. Now that I'm someone who can actually run for 25 minutes, I have a few tips for anyone who wants to do the same but thinks they can't:
1. Always do the warmup and cooldown, always. the five minutes walk at the beginning should be brisk and get the heart rate up, and you should NOT skip it. it's the best warmup there is. I also know how tempting it can be to just simply collapse after the run is over and not do the 5 minute cool-down walk, but walking it out helps. Don't walk too slow at the end, just take it nice and easy and get your breathing back under control. Don't stop to catch your breath, if you feel like you have to do that, then just walk even slower.
2. go SLOW if you're new to this. I'm sure I am the slowest runner in the city, and I don't care. Going slow is what is enabling me to keep going forward with this program - I'm absolutely positive by the end of the 9 weeks I won't be able to fit a 5k in 30 minutes. that's fine. I just want to know that I can run 30 minutes. speed can come later. (I have no idea what my pace is)
3. Change your route, and avoid using a treadmill. Again, I hated running outside for 32 years of my life. I had attempted outside running only a handful of times. as it turns out, running outside is ten million times better than running on a treadmill. Trust me on this, I've tried before, I've tried both, and once you get used to working around the elements of weather, running outside is the best. Having stuff to look at (not TV or a countdown) is key.
anyway. wow. 25 minutes! I still can't believe it.
Tuesday, December 13, 2011
Sunday, December 11, 2011
Week Six, day two - my first non-solo run!
Today's run was this:
5 min warmup walk
10 min running
3 min walking
10 min running
5 min cooldown.
And the important thing is I did it! And for the very first time, my boyfriend E came along with me - E is much better shape than me, he's one of those people that others look on with envy. Almost 40 years old but with a body that most 25-year old guys could be jealous of, and even if he doesn't keep up with exercise (the last time he ran was 5 months ago, and since then he's done a handful of pushups and that's pretty much it) he can pretty much get back into shape in 1-2 weeks. So despite the fact that he A) claims not to be a good runner and B) hasn't really worked out a whole lot in the past year, of course he had no problem completing the workout with me. Do I hate him for this? A bit. but I hate him with love. :)
but let me paint a picture about why today's run was not the best - and heads up, the rest of this entry all falls under the "TMI" category, and men probably won't find much to relate to.
First of all, I got my period around noon today, along with the typical period-related cramps. Second, I had a lazy sunday breakfast of a small croissant, a piece of fresh croissant with jam and goat cheese, juice, and two cups of coffee (espresso-size). I did not have a proper "exodus" of all this (read: the sort of exodus one has in the bathroom) before I went out running. During the first run, I felt like everything in my body wanted desperately to come out. Ugh. During the second run, it was even more intense. And during that last five minute walk? My focus was very much on counting down the seconds until I could use the bathroom. All was fine after I got home, but MAN. next time, must pay more attention to what my body is dealing with.
I'm sure a lot of other women don't feel particularly enthusiastic about running three hours after they start their period, and there's nothing much to do about it except go running anyway. At the end of the day, it does actually make me feel better to work out on day #1 of my period - getting everything moving and helping gravity along tends to make my cramps (which aren't horrible, but they do exist) much, much less intense. But yes, it's hard to remember that when I'm outside running and my uterus is trying to destroy my body from the inside.
I quite enjoyed having my boyfriend with me, even though I wouldn't talk to him during the running portions (talking while jogging is still too advanced for me, and I rely on music to help keep me motivated), and he was also quite pleased that he went out. I can't believe the next run is 25 minutes non-stop, and that from here on out all the run will be straight runs without walking. and the weather isn't looking particularly great this week. well, good luck to me. :)
5 min warmup walk
10 min running
3 min walking
10 min running
5 min cooldown.
And the important thing is I did it! And for the very first time, my boyfriend E came along with me - E is much better shape than me, he's one of those people that others look on with envy. Almost 40 years old but with a body that most 25-year old guys could be jealous of, and even if he doesn't keep up with exercise (the last time he ran was 5 months ago, and since then he's done a handful of pushups and that's pretty much it) he can pretty much get back into shape in 1-2 weeks. So despite the fact that he A) claims not to be a good runner and B) hasn't really worked out a whole lot in the past year, of course he had no problem completing the workout with me. Do I hate him for this? A bit. but I hate him with love. :)
but let me paint a picture about why today's run was not the best - and heads up, the rest of this entry all falls under the "TMI" category, and men probably won't find much to relate to.
First of all, I got my period around noon today, along with the typical period-related cramps. Second, I had a lazy sunday breakfast of a small croissant, a piece of fresh croissant with jam and goat cheese, juice, and two cups of coffee (espresso-size). I did not have a proper "exodus" of all this (read: the sort of exodus one has in the bathroom) before I went out running. During the first run, I felt like everything in my body wanted desperately to come out. Ugh. During the second run, it was even more intense. And during that last five minute walk? My focus was very much on counting down the seconds until I could use the bathroom. All was fine after I got home, but MAN. next time, must pay more attention to what my body is dealing with.
I'm sure a lot of other women don't feel particularly enthusiastic about running three hours after they start their period, and there's nothing much to do about it except go running anyway. At the end of the day, it does actually make me feel better to work out on day #1 of my period - getting everything moving and helping gravity along tends to make my cramps (which aren't horrible, but they do exist) much, much less intense. But yes, it's hard to remember that when I'm outside running and my uterus is trying to destroy my body from the inside.
I quite enjoyed having my boyfriend with me, even though I wouldn't talk to him during the running portions (talking while jogging is still too advanced for me, and I rely on music to help keep me motivated), and he was also quite pleased that he went out. I can't believe the next run is 25 minutes non-stop, and that from here on out all the run will be straight runs without walking. and the weather isn't looking particularly great this week. well, good luck to me. :)
Saturday, December 10, 2011
week six, day one... yup, that's what I get for taking a week off!
Ooof. it's been seven days since I last ran, which happened for a variety of reasons - work, work-related parties (that time of year...), terrible weather, etc. Last night (Friday) I had 2 glasses of wine with work people, then 2 strong beers with my boyfriend, and then a nice serving of (homemade) mushroom risotto. so it wasn't what I would call a "light" kind of night. I came home around 11pm and smoked almost an entire hash joint by myself (remember folks, it's legal in the Netherlands).
I woke up today (Saturday) feeling fine. My boyfriend and I slept in, and then he made a super nice saturday brunch - eggs with green salsa, beans, and a few slices of fresh-from-the-bakery bread. Super yummy, but again, not what I would call a "light" start to the day.
Today was great. SUNNY!! Clear! not terribly cold! (8C-ish or so) and I knew I had to run. So I put on my pants and two long sleeve shirts and started to stretch a bit. ouch, I felt my body very un-streached. but ok, I just had to get into it, right? I took a look at my ipod to see the program for the day, and was surprised to see:
5 min warmup walk
5 min jogging
3 min walking
8 min jogging
3 min walking
5 min jogging
5 min cool down
That's... easier! It's easier than week five, day 3. it's 18 minutes total jogging, with breaks. I was SO relieved to see that I didn't have to run for 20 straight minutes again. ok, I thought. I know I've been off a week, and I know I haven't had the healthiest lifestyle lately, but ok. I decided I could do it. And I did! but it was hard. as I kept running I was starting to feel the effects of the booze and/or hash and/or all the food I had eaten recently. I felt not great. Not really in danger of throwing up, but I felt very anxious to drink water (which I never do when I jog) and just be done with the whole thing. Thank god it was nice and sunny out, and I guess it's a sign that the program is working when I know that I can actually push myself and get through the last five minute run, even though i wanted to lay down and sleep. so good news is, I was able to do it. bad news is, I really did feel like crap throughout most of the run and for about 30-45 minutes after it was over.
I promise, no more week-long breaks.
If I want to do the 5k by the end of the year, that means eleven more runs in the next 3 weeks. that means I must go running tomorrow, and then every other day (on average) in order to meet my goal. Luckily I stop working on Dec 20th or 21st so I can get my runs in while it's light outside.
I woke up today (Saturday) feeling fine. My boyfriend and I slept in, and then he made a super nice saturday brunch - eggs with green salsa, beans, and a few slices of fresh-from-the-bakery bread. Super yummy, but again, not what I would call a "light" start to the day.
Today was great. SUNNY!! Clear! not terribly cold! (8C-ish or so) and I knew I had to run. So I put on my pants and two long sleeve shirts and started to stretch a bit. ouch, I felt my body very un-streached. but ok, I just had to get into it, right? I took a look at my ipod to see the program for the day, and was surprised to see:
5 min warmup walk
5 min jogging
3 min walking
8 min jogging
3 min walking
5 min jogging
5 min cool down
That's... easier! It's easier than week five, day 3. it's 18 minutes total jogging, with breaks. I was SO relieved to see that I didn't have to run for 20 straight minutes again. ok, I thought. I know I've been off a week, and I know I haven't had the healthiest lifestyle lately, but ok. I decided I could do it. And I did! but it was hard. as I kept running I was starting to feel the effects of the booze and/or hash and/or all the food I had eaten recently. I felt not great. Not really in danger of throwing up, but I felt very anxious to drink water (which I never do when I jog) and just be done with the whole thing. Thank god it was nice and sunny out, and I guess it's a sign that the program is working when I know that I can actually push myself and get through the last five minute run, even though i wanted to lay down and sleep. so good news is, I was able to do it. bad news is, I really did feel like crap throughout most of the run and for about 30-45 minutes after it was over.
I promise, no more week-long breaks.
If I want to do the 5k by the end of the year, that means eleven more runs in the next 3 weeks. that means I must go running tomorrow, and then every other day (on average) in order to meet my goal. Luckily I stop working on Dec 20th or 21st so I can get my runs in while it's light outside.
Thursday, December 8, 2011
Week Five, day three - I DID IT!
I made it through week five, day three on December 2nd! I haven't posted about it due to lack of time, but it did happen. The schedule was this:
5 minute warmup walk
20 minutes running without stopping (!)
5 minute cool down
In order to fit this run into my schedule (which has been jam-packed with work), I ran from my house to a work-related meeting (fortunately this meeting was with someone who is also a friend and didn't mind that I showed up sweaty and wearing running clothes). it was a totally new route for me, to go from my apartment (near central station in amsterdam) to my friend's studio in the oud west, a neighborhood that I never thought of being reachable on foot before. I had no idea if the distance would work, or if my run through the city center was a good idea, but at the end it turned out to be perfect. When the 20 minute run was done, I was almost at the studio - so I took another 10 minutes to walk around, cool down, and streach.
The weather was good - clear, about 8C, no rain. the run - the twenty minute run, which I haven't done in at least 8-9 years - was hard, of course. I did get bored (this is why I always hated running, I find it boring) but the city scenery and taking a new route did help immensely. When I heard the app guy tell me "you are halfway done" I felt relieved, but I also felt like "are you kidding me, that means I have halfway to go." I did look at my ipod when I was nearing the end of the run even though I know that's a bad idea, but luckily I only had about 2:30 left to go at that time, so it didn't discourage.
The best part is, I felt perfectly fine when I was done. Tired, yes. Breathing hard, yes. but I didn't feel like I would throw up and I didn't feel horrible - I felt good. I felt SUPER proud of myself. I kept thinking about it for the rest of the night.
Now the unfortunate thing is, it's December 8th and I haven't run again. I should have. But I spent the weekend in Antwerp, and this week was insane again with work... and weather. the weather has really taken a turn for proper amsterdam winter, which means sporadic rain throughout the day (along with hail every so often) and WIND. crazy, strong, horrible wind. I can't imagine running outside like this.
I'm super worried that I'll be able to start with week six after taking off for about five days. if I don't go today ... I know. I know I have to, but... man, this weather.
5 minute warmup walk
20 minutes running without stopping (!)
5 minute cool down
In order to fit this run into my schedule (which has been jam-packed with work), I ran from my house to a work-related meeting (fortunately this meeting was with someone who is also a friend and didn't mind that I showed up sweaty and wearing running clothes). it was a totally new route for me, to go from my apartment (near central station in amsterdam) to my friend's studio in the oud west, a neighborhood that I never thought of being reachable on foot before. I had no idea if the distance would work, or if my run through the city center was a good idea, but at the end it turned out to be perfect. When the 20 minute run was done, I was almost at the studio - so I took another 10 minutes to walk around, cool down, and streach.
The weather was good - clear, about 8C, no rain. the run - the twenty minute run, which I haven't done in at least 8-9 years - was hard, of course. I did get bored (this is why I always hated running, I find it boring) but the city scenery and taking a new route did help immensely. When I heard the app guy tell me "you are halfway done" I felt relieved, but I also felt like "are you kidding me, that means I have halfway to go." I did look at my ipod when I was nearing the end of the run even though I know that's a bad idea, but luckily I only had about 2:30 left to go at that time, so it didn't discourage.
The best part is, I felt perfectly fine when I was done. Tired, yes. Breathing hard, yes. but I didn't feel like I would throw up and I didn't feel horrible - I felt good. I felt SUPER proud of myself. I kept thinking about it for the rest of the night.
Now the unfortunate thing is, it's December 8th and I haven't run again. I should have. But I spent the weekend in Antwerp, and this week was insane again with work... and weather. the weather has really taken a turn for proper amsterdam winter, which means sporadic rain throughout the day (along with hail every so often) and WIND. crazy, strong, horrible wind. I can't imagine running outside like this.
I'm super worried that I'll be able to start with week six after taking off for about five days. if I don't go today ... I know. I know I have to, but... man, this weather.
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