Monday, March 12, 2012

A Mile

So last week I wrote a post that many people seemed to relate to about the Presidential Fitness test and having to run the mile.  I ended with my commitment that I am going to run a mile this year.  And this is what I mean:  I plan to run a complete mile without stopping, walking or falling flat on my face.

This is something I have never done and honestly it is more than a little intimidating.  I have done 5ks (mostly walk with a touch of running), but have never been able to sustain a run for over a minute.  So there is a long way for me to go.

So naturally I put this out there and have been running ZERO times since then.  I've been to the gym - kettle bells, elliptical, swimming, etc, but no actual running, or even fast walking.  I know I'm actually going to practice this if I have a clue of making it, but honestly I don't quite know where to begin.  Couch to 5k didn't seem to work for me...I could hardly make it out of week 1.  I suppose I should start some interval training, but I just don't know what I'm doing.

Realistically I am more than a little scared about this.  It shouldn't be as big a deal as it is I suppose, but it seems like a really big deal.  So naturally I respond best to big deals with paralysis, procrastination and avoidance.  Somehow I don't think that will get me there.

So anyone have any tips to get me going?  Any and all thoughts are welcome.

7 comments:

Valerie said...

Going to the gym and doing kettle bells, elliptical, swimming, etc. IS a great first start! It's helping you shed pounds, it's building muscle, AND it's conditioning you aerobically.

Other than that, I recommend heading outside. It's better to practice outside than on a treadmill anyway, but there are other benefits to training outside. Instead of saying, "I'm going to run for x amount of time" say, "I'm going to run to that light poll. If you have a string of light polls, you can run to one, walk to one, run to one, etc. As that becomes easy, set your sights on farther distances (I'm going to run to the end of the block, etc).

Also, remember to pace yourself! This is not a race. You do not have to run fast. You could have a 15 minute mile, and that's still fast enough to finish a marathon in under 7 hours (I just figured this out last night since that's the cut off time for the RIC marathon). Just take your time and breathe.

Lastly (I know this is a long comment), I ran my first 5k after taking the Up & Running online course. This may be something you'd be interested in. It's super-informative, and really focuses on all-around wellness. It's worth every penny if you ask me.

I know you can do this! Keep up the great work!

Sabrina said...

I echo everything Valerie already said. And I 100% agree with Ann about doing the TC event.. I was reading your tweets.

Pace yourself. One step at a time. Try the C25K. Run for 30 seconds, walk for a minute. Easy does it.

And I'm terrified of falling on my face too.

Melinda Ott said...

First of all, keep doing what you are doing! You've had great success so far.

As for the running, you could do a modified C25k in, say, 18 weeks? It would be something like this:
W1 - 30 seconds of jogging and 2 minutes of walking
W2 - 60 seconds of jogging and 90 seconds of walking
W3 - 45 seconds of jogging, 45 seconds of walking; 90 seconds of jogging, 90 seconds of walking
W4 - 90 seconds of jogging, 90 seconds of walking; 3 minutes of walking, 3 minutes of walking...
etc (I'm just dividing a week's time in half for the odd numbered week and then doing the original week for the even numbered week).

Also, even if you really want to do a mile this year, you don't need to start on it right now. Why don't you set a weight point...say 15 or 20 pounds down from where you are now or whatever, and then start then?

Casey@LoveWhatIs said...

Going to the gym, taking care of yourself, and doing the classes and exercises you are doing is a great start. I spent 6 months last year doing various cardio routines last year before I started running, and it was SO beneficial.

I've tried the couch to 5k in the past, and I found it...okay. I joined a runner's group in my town, and they use a different training plan. I think you have my email. Let me know if you want it.

The other two things that helped me were pieces of advice from the running group coach. 1-If you want to run faster, pump your arms harder. 2- Start off running slow enough that you can finish your entire section still running.

I *never* thought I was a runner, and I ended up loving it. You can do it!

Amelia Sprout said...

My husband never liked the C25K program, he said he needed the couch to standing program first. I did it by getting to the point where I could briskly walk (sub 20 min miles) 3 miles and THEN did the C25K. I repeated a few of the early weeks as well. I also would, after I finished whatever that week was, walk the rest of that three miles as my cool down. It worked well.

Kelly @ Dream. Strive. Succeed. said...

I used a 28-week program to get from zero to a 5k, which I found here:

http://www.beginnertriathlete.com/Programs/conservative_program.htm

They also have a 16-week version here:

http://beginnertriathlete.com/cms/article-detail.asp?articleid=26


I did the 28-week program, and it worked great for me! I adjusted it to the days of the week I wanted to train, and it worked really well. I couldn't run for more than 30 seconds out of every 7 or 8 minutes of activity when I started, and I'm doing a marathon this year (using run 1 min/walk 1 min)! I can run a mile now and it doesn't really faze me (which amazes me. Me! Run a mile without a lot of effort!)

Find the balance that works for you and take the time if you need it. 9 weeks is perfect for many people, but not all of us.

Sarah - Fat Little Legs said...

Yep... that mile is going down, and I will be happy to to help you.

My first suggestion is keep going with the weight loss. The more weight you lose the easier that mile is going to be. I lost 50 lbs before I even lifted a finger. Did you know its 7 lbs of pressure off your joints for every 1 pound you lose! AMAZING!

Next, keep up with the strength training. Stronger muscles will make easier running.

Start slowly and when you feel you can just keep increasing your time. Before you know it you'll be running farther than you thought.

I will help you however I can, and I'd be happy to kick that miles butt with you! This comes from someone how totally hated the mile runs in PE too! Maybe we should head over the high school when you are ready and claim the track!!!