I am not a runner.
Or at least I didn’t used to be. But since I moved to Colorado 5 years ago, I’ve run half a dozen races.
“Why?” you ask. For the competition? Definitely not (10-year-olds outrun me). For the exercise? Well, I need it, but that’s not enough to make me pound the pavement. For the challenge? Nope. (I don’t need to prove myself to anyone, particularly myself).
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Today I ran my second 5K (I ran my first last month). It started at 8:30am and was at a beautiful park right next to the Mississippi River. The tall trees made a green canopy above but left enough space for the brilliant sun to seep through. The wind was blowing at the perfect speed and the temperature was very pleasant.
I did reach (and surpass my goals) of beating my time and having fun. At this race I got to see the results right there. I took 92nd place at a time of 29 min. 38 sec. and a pace of 9min 33sec. I ran the first mile in 9min. 15sec. I shaved 3 minutes and 4 seconds off my last 5K!! I’m gettin’ faster!
I left the race looking forward to the next.
Just wanted to write a quick note. Tomorrow I’m running my 2nd 5K! My goals are to: beat my 1st 5K time, run the whole race, and just have fun!!!
On June 21 I will be running in my second 5K!! I’m so excited and motivated to beat my PR (personal record). I’ve been training. Sunday I ran 4 miles outside and yesterday (Tuesday) I ran 4.5 miles on the treadmill at a pretty fast pace. My first 5K was just last month so maybe I’ll try and do one 5K every month this summer!!
The other day I was just clicking my way through my iPod and noticed that there is a very handy tool for exercisers (runners especially). A STOPWATCH!! Before I used the clock (which I had just recently figured out) and had to do a little math to figure out my times. Well, this wonderful tool not only keeps time during your route, it also figures out how long each lap was. It also tells your longest lap and your quickest lap. Your iPod saves all of this information so that you can go back and pat yourself on the back for faster times.
Today was a perfect day for a run. Partly cloudy, breezy, and blue sky. I ran 4 consecutive miles near the Mississippi River. It was hard (especially against the wind) but the weather made up for the hard work. I’m thinking about signing up for another 5K in June. Who knows? Maybe I’ll beat my PR (personal record).
The day I ran my first 5K I came home not only with a sense of accomplishment but also with a $100 American Express certificate! At the end of the race, after all the kids ran their “kid’s lap”, we finally got to the prizes. I was hoping they’d call my name and they did! My prize was $100 in spending money! We also stuck around and got some free leftover food:) It was a great experience!
See! It truly pays to run!
On May 3 I ran my first 5K race! The weather was pretty nice considering that there was a possibility for snow. (Yes, in May! That’s crazy Minnesota weather for ya). The race started at 8:30 am at General Mills in Minneapolis. I came in at 260 place with a time of 32min:42sec. I didn’t think that was too bad for 3.1 miles! I’m pretty proud of myself and those that ran with me. The last mile was hard (especially hills) but I made it! Running sure teaches perseverance. My first 5K was a great experience!!
By Joe Henderson
For the past two years, I’ve been teaching a class for beginning runners at the University of Oregon. But this is no typical college course, because we spend more time running together than discussing and debating.
The class meets twice a week for 50 minutes at a time. For homework, I suggest that class members do an additional run or two each week.
I’ve shrunk my class lectures into mini-lessons that I can speak in minutes or write in a single paragraph. I give my students only those nuggets that are most important for them to learn in our 10 weeks together.
Think of these lessons as Cliff Notes for “Running 101.” Learn them, and you can make it through your beginning-running efforts with an “A” grade.
1. Welcome to the starting line. This might be your first try at running, or a return visit, or an attempt to improve on what you already do. The less running you’ve done recently, the more you can expect to improve your distances and speeds in the next 10 weeks. On the other hand, the less you’ve run lately, the more likely you are to hurt yourself by doing too much running, too soon. That’s why it’s so important to set two related goals as you start or restart your running program: maximize improvements and minimize injuries. You win by improving. You lose by getting hurt.
2. Buy the right shoes. They are the biggest equipment expense for runners, so it’s important to get it right. Spend wisely by buying well-made shoes from a major brand. Search out a model that fits you properly, and is designed for the surface you’ll run on most often-roads, tracks, or trails. If you’re not sure which shoe will work best for you, shop at a running-specialty store staffed by veteran runners and shoe experts. After you buy your shoes, remember that even the best have a limited lifespan. Plan to replace them after about 350 to 500 miles of wear.
3. Make a plan. The two basic raw materials of a running routine are time and space. And the two main reasons given by those who don’t run? “I don’t have time for it,” and “I don’t have anywhere to do it.” Let’s dissect those excuses. You can run well and get in great shape with as little as a 30-minute session every other day. Think of it as the time you won’t waste by watching a sitcom rerun. As for finding places to run: Anywhere that’s safe for walking is also fine for running. Off-road routes (parks, bike paths, high school tracks) are better than high-traffic streets, and soft surfaces (grass, dirt) are better than paved ones, but any choice is better than staying home. Major suggestion: Map out the best courses in your immediate neighborhood. That saves time, solves the “place” issue, and makes it much more likely that you’ll actually do your planned runs.
4. Take the mile trial. Friends who hear that you’ve begun running will soon ask, “What’s your best mile time?” so you might as well get used to it. Before long, you’ll be calculating your pace-per-mile on longer runs, but you should begin with a simple 1-mile test run (four laps on a standard track) to determine your starting point. Think of this run as a low-key test, not a race. Run at a pace a little beyond easy but less than a struggle, and count on improving your mile time in later tests as your fitness improves.
5. Get F-I-T. Kenneth Cooper, M.D., a giant in the fitness field, long ago devised a simple formula for improving as a runner: Run 2 to 3 miles, 3 to 5 days a week at a comfortable pace. It’s easier to remember as the F-I-T formula: frequency (at least every other day); intensity (comfortable pace); and time (about 30 minutes). Even with walking breaks, you can cover 2 miles in 30 minutes, and you might soon be running 3 miles in that time. It’s important to run these efforts at an easy, comfortable pace. Think of yourself as the Tortoise, not the Hare. Make haste slowly.
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Advice for the runner looking to become a racer.
By Kristen Wolfe Bieler
Photographs by Meredith Jenks
PUBLISHED 06/08/2007
For one brief moment, probably while endorphins were still pumping through your body after a good run, you flirted with the idea of doing a marathon. Then the endorphins disappeared and the reality of training for four months and trying to squeeze in a handful of three- to four-hour long runs set in. Fair enough. How about a 5-K instead?
It’s the perfect distance: 3.1 miles require relatively little buildup, the training doesn’t take over your life, and the race is over fairly quickly. By logging only three or four runs per week, you can be ready to toe the line of a 5-K in just five weeks. And having that race date on your calendar gives your training purpose, says Jane Serues, of Springtown, Pennsylvania, founder of Making Strides and First Strides training workshops for women. “The runners I coach are much more motivated knowing the 5-K is approaching than they would be if they simply promised themselves they’d run.”
Chris Carmichael, founder of Carmichael Training Systems, also encourages runners–whether they’re competitive or not–to try a 5-K. “People run for a variety of reasons, but I’ve found that they get more out of it when they are working toward something specific,” he says. “And a 5-K race is an attainable goal for any runner.” Plus, there’s the “fun factor,” says RW columnist Jeff Galloway, coach and author of Running: Getting Started. “My favorite thing about 5-K races is the atmosphere. Almost everyone there is in a good mood. How many other events in your life are like that?”
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