Wednesday, October 19, 2005

A run in the park

I decided to go for a little 3 mile run with my friend Hurricane Carlitos yesterday. Anxious that it was getting dark, I pestered him as he finished up his lab stuff while giving myself a good stretch. I felt kind of tired but I knew a run would wake me up. Plus, since Carlitos doesn't run all that much, I figured it would be kind of easy-going and relaxing.
We get into the park, and Carlitos takes off, setting the pace. My ego got the better of me, and I matched him, figuring he would tire in a mile or so. Well, he may have been tired but he didn't slow down. We whizzed past other runners and darted up the hills as we rounded the mounted police. I took deep slow breaths to try to avert the stitch that was creeping up my side.
We hit some down-hills, and I coasted, focusing on taking short, quick steps. I had on my new racing flats (New Balance 900s--they rock), and they made me feel light and fast. Coasting downhill gave me a little adrenaline rush and I picked up the pace slightly, which Carlitos easily matched (he used to run track).
The end was in sight. I pointed out the ice skating rink to Carlitos. He perked up slightly. I think he was hurting more than he let on. He said, "I have a cramp," but with my shuffle on and my heart pounding, all I heard was, "Crank it!" That's all I needed. I took off, much to Carlitos' dismay as he tried to keep up with a hand on his side in mild agony.
It was over almost as quickly as it started. We got back to the med school as the sun set, dripping in sweat (well, Carlitos maybe). The run taxed me more than I realized because after I got home and ate, all I could do was lay on the sofa. I felt like I do after a hard race. I guess I pushed it kind of hard but it was fun, nonetheless.


Kevin said...

I have a training question...I have a goal of running in the Louisville Mini (13 miles) in the spring. I currently can run 5 or 6 mile runs, but I have seemingly hit somewhat of a "plateau" as far as what I feel I am capable of.

I dont know if you have ever ran in a marathon or minmarathon (of course I know you have done the tris and dualathlons), but when you run during a training phase for that kind of distance, do you try to run as many days as possible, and as far as possible everyday of the week. Or do you stick to 2-3 mile runs a few days and one long run a week. Or do you have a few days with sprints mixed in with the long distances?

Sorry this is so long, and I know thats kind of a broad question, but anything you can share would help...Thanks!!

Rachel said...

I'm glad you asked. It's not too broad. I suggest you look up some 1/2 marathon training plans for beginners on-line. Runner's World has some good ones. Hal Hidgeon's (sp?) and Jeff Galloway also have some good ones. I actually have run 2 half-marathons so I have a little experience.

In your case, your goal is to finish and maybe feel good at the end. You'll want to plan out the number of weeks you have left until rest day. When you say spring, do you mean February, or April?

Nonetheless, I think you have plenty of time. You want to gradually space it out. I would plan on running 4x/week and doing something else 1-2 extra days/week that's soft on your joints (light weights, swimming, a walk, etc). Of course, this depends on your schedule. If you don't have that much time, or if this is too much for your body, you can also choose to run less and have more off days. I found I did best with 3 days of running and 2 days of cycling when I was training for my half. I tended to get injured when I ran more than 4 days a week. Some people can handle it though.

I planned my shorter runs during the week and 1 long run/week on the weekend. If the long one is too taxing, do a long run every other week. This actually worked better for me, but you need to experiment. For instance, if I was running 4x a week, I might run 3 miles Monday, 6 miles Wednesday, 4 miles Thursday, and my long run on Saturday.

Every week, I would increase the long run by 1 mile or less. You might choose to increase your long run every other week. Right now, I would start at 6 miles for your long run. The next week, you can try 7. Then stay at 7 for another week before increasing again and so on.

The other important thing (well 2 important things) is a) alternate hard days with easy days---the run after your long one should be easy and soothing, perhaps on the treadmill. The second thing is to make sure you go extra slow for your long runs. You should feel like you are going too slow at the beginning. It will feel harder by the last 2 miles.

Be sure to have at least one complete rest day a week (you don't need to lay on the sofa all day on this day; just no structured, formal exercise).

Be sure to include a Yoga or stretching regime to prevent injury, especially after your runs.

Also, make sure you are eating a healthy, balanced diet. You'll need to have more carbs and you may need to increase your calorie intake. It's also very important to stay hydrated. I recommend carrying a fuel belt for runs over 6 miles with PowerAde or Gatorade or some kind of sports drink that agrees with your stomach. It makes a huge difference. You also want to eat a small, post-recovery meal after your hard runs that is rich in carbs with some proteins. I've been loving high-fiber cereal with skim milk for this. See what you crave.

Listen to your body and adjust any plan you follow for you. Hope this helps. Good luck!

carlitos said...

so you want me to run with you just so you can kick my ass, eh?! well, maybe next time i won't be so tired and sleep deprived. we'll see who's cranking it next time. ha!

Kevin said...

Thanks so much for taken that time Rachel...that helps a ton.

I am going to print this...and look up some stuff on the web.

Rachel said...

Glad I could help, Kevin.

Carlitos, what can I say? I have a bigger base!