Running for Beginners

 

Nothing makes me happier than people asking me about running. It doesn't happen much, but I enjoy talking about it when I get the chance :) what runner doesn't?!

If you're just starting to run, or wanting to start, here are a few tips that I have that might help you out.

1- it's going to hurt! I mean, let's be honest, no matter how slow you start. No matter how many walk breaks you take, your legs are going to be slightly sore. You are using muscles that haven't been used before. At first, I would suggest to not run more often than every other day, this will help you learn the difference in sore muscles and when you should take some extra time off to prevent an injury. Listen to your body! Anything that's worth it is going to hurt.

 

2- get fitted for shoes. Really. Do it. I didn't know how important this was until I already had shoes and realized that mine were going to be fine for the short term. But for my second pair, my beloved Brooks Pure Cadence 2s, I was fitted and fell in love instantly.

3- dress as if it is 20 degrees warmer than it actually is. During the summer, this isn't a big deal for me, but I have trouble with the 30s and low 40s. I mean, its cold when I get started, but a few miles in, I'm roasting. I usually wear layers knowing I can shed them if need be.

4- find something to keep your mind occupied. A lot of people like to listen to music. Some people like the quiet. Some people like to listen to books. I personally like music, but it has to be upbeat or I'm bored. Just find what works for you.

5- take your phone. Even if you don't use it to track your miles and pace or to listen to your music. Bring it along incase you have an emergency.

6- rest days are important. Rest days are when you get stronger. They help reduce your risk of injury. They also help you to mentally reset: sleep in if you're a morning runner, relax with a cup of coffee if you're a night runner, enjoy lunch with a friend if you're a noon runner. You can also treat your rest days as active rest days and do cross training and/or strength training.

7- don't eat back all the calories you just burned. This is especially true if you are trying to lose weight. Your 3-5 mile runs shouldn't make you any more hungry than you would be otherwise. Stay hydrated- many people mistake thirst for hunger, so try that first. I didn't really tell a difference until I hit about 10 or more miles, but anything over 7 or 8 miles, I try to stay fueled throughout my run.

8- just get out there. Don't worry about what others think. Don't worry about being fast. Run for you and your health.

 

 

*****

What tips do you have for beginning runners?

 

Another first day and run recap of sorts

Friday, Noah started his school career. Kindergarten is scary stuff: away from what you know all day, not to mention with a bunch of people you don't know. They are just babies after all. But this guy was tough!

And so excited to be at school!

<love this cheese face>

When I left him, he was still smiling. So no tears! Better than I could have imagined :)

He got off the bus with Madison with more smiles (which I captured, but my iPad sd converter is in Lydia's room, and she's sleeping, and you dare not enter when she's sleeping, maybe I'll post one tomorrow).

He likes his teacher. Probably (right now) because she's friends with Philip, and Philip is about as cool as one can get to a 5 year old.

It should be a good year for both the kids. Madison is motivated to start the year on the right foot- we'll see how long the organization lasts! Maybe Mrs. S will leave an impression :)

We are looking forward to a great year for both of them. It will be really neat to look back and see how far they have come.

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This week, running has been hard. I think a combo of the race on Sunday, the kids starting school meaning a new schedule for me. But this week, I will work hard on getting my runs in, and enjoying them.

Sunday, I ran the Little Miami 10k, in 61:17, average of 9:53 per mile.

Monday was rest day.

Tuesday, the kids and I did C25k week 3, day 3.

Wednesday, I ran 3 miles in 29:45, 9:54 per mile

Thursday, the kids and I did C25k week 4, day 1.

Friday morning, I ran 2.71 miles in 30:03, I walked a lot of that last .71mi. I just wasn't feeling it, so I cut it short. First 2 miles were at 9:59 and 10:08.

This morning, I ran 3 miles in 31:06: 10:10, 9:46, and 11:07; average of 10:21 per mile. My breathing was off today. Like I was breathing like I have never run before. It was crazy.

This week, I am resuming my half marathon training with 9 miles tomorrow morning- my goal is the first 6 miles at 10:00 pace, and slow to 11:00 pace for the last 3. A recovery 3 miles Tuesday morning at 10:30 pace. Wednesday morning 3 miles at 10:00 pace. Thursday morning 3 miles at 9:40 pace. Friday speed work: 1 mile at 8:30, 8x400 at 1:45 each with 2 minute recovery walks in between. Saturday morning 3 miles at 10:00 pace.

It looks like a good plan, but I have trouble sticking with my goal pace. Any tips? I'd love a Garmin right about now :)

 

4th grade here we come!

I'll start with today's exciting news!

Miss Madison started 4th grade this morning. Just look at her :)

<can't miss those NEON runners, can ya?!>

She went to bed last night with butterflies in her belly, and tears of missing me and Lydia while she was at school.

Thankfully, she woke up super excited, dressed and ready.

<goofing off in the rain waiting on the bus>

 

She came home all smiles and excited to talk about every detail of her day.

<getting off the bus in the pouring rain, smiling while squinting>

 

<the rain squint, it's a good look>

We all missed her, but we somehow made it through. I have a feeling Little Lydia is going to have a hard time tomorrow when they both are gone.

<the kindergartener>

This little guy is a ball of nerves, so hopefully tomorrow morning goes smoothly. I'm expecting tears times 3.

This girl means business. And I know a brother and a sister she'll be excited to see after they get off the bus. Couldn't you just eat those cheeks?

First Annual Back to School Family Dinner

I can't help but share this cute picture of these girls from this morning, check out the concentration! I love it!

<sewing lesson #1>

I got the idea for the Back to School Family Dinner here. I didn't go ALL out like she did, but I think it still turned out.

We had spaghetti, garlic bread and salad, because its something everyone likes.

Close up of the big signs:

<free printable found here>

<scripture of the school year, just made it in my word processor>

The framed scripture will sit on the mantle, and we will be working on committing it to memory.

<kids place setting, free place card template found here>

The smaller printed scripture will be kept in their possession, I think in the front of their agendas if they have a see through pocket in the front like they had last year (or I could be imagining it. . .), or I'll tape it to the inside flap of their agenda.

<7-up free printable found here>

Yes, we did let them drink their 7-up for dinner.

We talked about the importance of remembering who we are. What's expected at school, as well as at home. I think it went pretty well.

<Miss Lydia enjoyed the spaghetti dinner too :)>

<Oatmeal Raisin Cookies for dessert>

After dinner, we did C25k week 3, day 3. I hope my knee is up for a slow short run in the morning. I'm getting out there even if I have to walk the whole time.

It's the last day of summer break for Madison and meet the teacher's tomorrow night. It should be eventful. I'm choking back the tears as I type.

 

New glasses and getting ready for back to school

Yesterday, I had a rest day, a little. I mean, I didn't run, the big kids were invited to go field tripping with friends, so we met them at Chad's office to pick up Madison's new specs:

I should have gotten a picture inside...her transitions had already turned. But I'm not about to wake her up! But would you just look at those straight teeth behind those braces, I mean wow!

I decided I should get some stuff ready for back to school.

After Lydia and I grocery shopped, I did some baking and griddling while she napped: 1 short of 3 dozen pancakes (as seen on Painting Sunny), 2 dozen Blueberry Banana Whole Wheat Muffins (as seen on Hungry Runner Girl, love her!), and a dozen muffins and a loaf of Low Fat Chocolate Chip Zucchini Bread (as seen on SkinnyTaste). They are all now in my freezer ready to be popped in the toaster or micro for a yummy homemade school day breakfast. Score one for momma! Now to plan a variety of nutritious yet simple packable lunches, any ideas?


This morning, I started with 3 miles in 28:29: 9:28, 9:19, 9:43; 9:30 per mile average. Yeah, a far cry from the 10:30 per mile average pace I had planned for this morning. Two things happened: 1- Chad "challenged" me to finish my 10k Sunday in under 60 minutes, so part of that is a good handle on the first 3 miles, which the adrenaline from what is supposed to be a 700+ runner race between the 10k and half marathon, should get me a pretty good first half time. 2- IT WAS FREEZING this morning, 49 degrees, so it's possible I was trying to stay warm!

We had a great day at the zoo with my mom.

Hello, random mom who stood there for 400 minutes.

Chad grilled us some yummy burgers. And he made fun of me. For having more veggies than meat in mine: I had a pile of baby spinach and banana peppers and he grilled me up some red bell pepper. So yummy.

Tonight was week 3, day 2 of C25k with the kiddos. Madison is really getting into it. She begs every night to run. I'm looking forward to an early morning run with her in the not too distant future.

 

Week Recap and Race Week (kinda)

This morning, as I rounded the corner home, I have never been so happy to see home. For real.

I logged 8 miles on the half marathon schedule- only 5 weeks to go. I ran around town since Chad had to work today, so I had some hills to deal with instead of a flat straight course meant for foot traffic. Check this out:

8 miles in 1:35:10: 11:42, 11:57, 11:56, 12:06, 11:36, 12:11, 11:42, 11:57; average of 11:53 per mile.

Ironic tidbit: this is the 3rd week in a row I have struggled with mile 6. Not sure how to overcome that obstacle... Although, I think for this week, mile 6 was full of waiting on traffic so I could cross the street and then crossing the street again.

I also did C25k week 3, day 1 with the kids- 1.88mi in 30:18.

One foot in front of the other

Today, my legs were heavy. I kept telling myself, "one foot in front of the other, one step at a time". I got up and ran 4 miles in 43:37: 10:39, 10:23, 11:14, 11:14; 10:54 average. AND THEN, since Chad didn't have any patients this morning, I got the kids out for C25k week 2, day 3. Talk about really heavy legs. One foot in front of the other...

 

Then caramel latté a la Chad (doesn't it look yummy?!) and fluffy pancakes.

 

And just look at this cutie girl holding court with the Cars.

 

I needed some basil, so we headed to a local farmers market to check out the selection.

<beautiful basil>

I made pesto with said basil until I ran out of Parmasean cheese and still had basil left. Yeah it was a lot of basil. Guess I'm getting more Parmasean cheese tomorrow.

Dinner with said pesto.

 

A Beautiful Day in My Neighborhood :)

We spent about 90% of our day outside. I mean it's early August and 75 degrees in the middle of the day, come on, it's a no brainer. Last year, I'm sure it was 40 million degrees, but I was pregnant, so it could have been just me...

We got a few extra minutes with the hubby this morning, since his day started later than usual. That was nice. So was the caramel latté he made me, just sayin'! Love that man.

We hit the library for story time and book picking. I got sad realizing that the next 2 Tuesday's were going to be Noah's last story times. Ever.

After a drive thru lunch, we took an unexpected trip down to the zoo (which, we typically do most Tuesday's, but I was still sore from Monday, so I nixed the trip, but once I got around, I was fine). Oh, and a happy hour slush on the way home!

We finished getting the big kids too small clothes cleaned out and ready for the upcoming school year, maybe a trip to goodwill is in our near future (aka tomorrow?).

Long boring story short, we played at the park- where Lydia tried to sleep in the swing, but was unsuccessful. We ate chicken tacos.

We ran.

Two big kids, and one sore momma completed week 2, day 2. Not without a short pause to doctor a skinned knee. I love the accomplished grins from those 2, as they recount the nights run. Chad walks Lydia in the stroller opposite us, so we cross paths- we love seeing that sweet girl yelling for "bubba" with arms and legs flailing as we round the corner. Love her.

We almost ate an entire family sized box of Lucky Charms today. That's what happens when Kroger has ginormous boxes of Lucky Charms for $2.49, and I have a coupon...

Happy Birthday, Papa!

<photo by: Sarah Baker, Happy Daisy Photography>

 

A race and Sub30 3

So proud of these 2:

They ran their first 1k at the "Racin' in Mason" kids fun run on Saturday.

 

Poor Noah was not as enthused as Madison upon getting to the finish line:

 

Noah: "I'm never racing again!" Madison: "I can't wait to run the 4k!" (pretty sure she meant 5k, though).

What a nasty day! 65 degrees and pouring rain. . . On Friday, I was feeling a little sad that I wasn't running in the 5k. But I got up early, ran a few fast miles in a nice light drizzle: first mile at 9:09, walked a quarter mile, then ran 1 at 9:36.

Monday was 6 mile day on the half marathon training: 1:05:14. 10:21, 10:39, 10:40, 10:58, 11:23, 11:16. The last quarter mile of mile 5 was in almost continuous full sun as I crossed through downtown Loveland. Brutal...

Yesterday was a rest day, but I did week 2, day 1 of Couch to 5k with the kids. They are both doing really great! Madison is really taking to it. Noah is "training for football" as he says.

And this morning was a regular 3 mile run, first time ever in less than 30 minutes! 29:35, but I'll take it!!!

I'm trying to decide if tomorrow is 3 miles again, or if I am going to start my journey to 5 daily miles. I guess I need to sit down and do the math on last weeks miles vs. this weeks miles, so that I'm not increasing by more than 10%.

Miss Lydia has been sleeping a little better the last few nights, it could be because 4 top teeth are minutes away from popping through, and 2 bottom teeth not far behind. Poor poor baby girl!

I'm excited for this race (I'll be running the 10k):

And this race:

 

C25k with kids

Last night, after dinner, I took the big kids out for a run. Week 1, day 2 of c25k. I'll tell you what, running with kids is interesting! Noah complained the whole time, and Madison was just slllloooowwwwww. Shoo. But they couldn't have been prouder to tell daddy all about it when we got back home. I know it's hard work, I remember, and as long as I can keep getting them out there, I'll take the complaints as we run. I honestly think they will stop whining as it gets easier.

Here's some tired kiddos (with a certain amount of exaggeration involved! Madison said, "look like your really tired" hahah)

 

So, my workout on my rest day was 1.96mi in 30 minutes with a run/walk pace of 15:17/mile.

This morning, I ran my normal 3 miles, probably a little faster because it was like 60 degrees out and felt great, so I pushed it harder than I would have in the heat. 3 miles in 31:06, 10:22/mile pace, 26 seconds faster pace than my race on the 4th. Wow. I can't believe it!

Madison is having a belated birthday sleepover and skating party with a few girlies from church, and one of the moms has a boy, so she's taking Noah. Should be fun for all!

 

Birthdays and first runs

Today was Miss Madison's 9th birthday. Can't believe it's been 9 years. It saddens me. But here she is blowing out her candles at her party Sunday.

Love this girl.

This morning, I got up for my normal 3 mile run before the rest of the world is up. Then, she wanted me to get her up so she could run too. I added another mile walk to my workout this morning, she walked and ran her first official mile. After that we stretched to Yoga For Runners! by YogaYin. A perfect end to the workout. I especially love the rolling at the end.

She wants to be a runner. Next week she'll start c25k, tracking it on her brand spanking new iPod touch! I'll double my workouts and go through it with her. Again. A couple months and we can run together! I'm looking forward to that day, and I hope she loves running as much as I do!

Happy Birthday, Madison! What a beautiful young lady you are becoming. We love you!

It's July. Whoops

I ran the Rocketman 5k on the 4th of July. My first 5k. So. Much. Fun! This happened approximately 3 seconds (ok 3 days) after I ran 3 miles for the first time. Ever. I ran it in 33:27. Came in 93rd out of 197 overall, 48th out of 130 women, and 6th out of 13 for my age group. Not bad for the first one! I loved having my husband, kids and parents there to support me.

Starting in July, I run 4-5 times per week. I've gotten into a groove I think.

In other news, I started my half marathon training this week. I plan to post my official training plan this week, My long run was 4 miles, which I was supposed to do Monday, but it was 700 million degrees at 8am, so I made it 2.5 miles and tried not to die. So we tried again Tuesday earlier and I got through before the hot hot sun beat down in me. 4 miles in 46:11, 11:32 pace.

Rest day today, back at it tomorrow. Looking forward to my run! NEVER thought I would say that!

 

Posted with Blogsy

Mother's Day eve 2013

What a full day spent with my littles.

What a joy they are to me, except the fighting. That could suddenly stop and I wouldn't miss it. At all.  

This was take 65 of 70. Lydia wasn't really into it, but that girl will smile for her daddy. Look at her look at him. And trust me, next time, Madison is not getting transitions, now we have them in our backups! 

My run was good tonight. Except that the street lights kept turning off as I passed them. Weird. Oh and it was 10:15 in the pm before I went. But I got one random rain and one angel food cake marked off the list. 

Week 4, day 1. Those 5 minute runs are b.r.u.t.a.l! The first one I slowed to a walk for about 20 seconds closing in on the last minute. The second 5er only took about 10 seconds to regain my umph, but again it was nearing the last minute. Today's time, pitch black dark and all, 13:03/mi, 2.44mi. I may have hope for a 10 minute mile after all.

"You looked like you were going to pass out" and a birthday idea

Today was a great day. Yep, a great day.

Noah had the morning off preschool. We lounged a little, yoga'd a little, laundered a little, played outside a lot, picniced on the deck.

It threatened rain this evening, so the minute hubs got home from work, I headed out for a run. 13:48/mi for 2.10mi, felt good actually. I went a different way around the subdivision tonight and during the midst of the 2nd 3 minute run I went passed the house.  The kids were out playing in the yard, they ran to the fence and just laughed at me. I must confess, I slowed to a walk shortly after that incident. It made an impression. Now I have a complex. No, but really, later at dinner, Chad said I looked like I was going to pass out.

So I was pursuing Pinterest and found a cute idea for Lydia's 1st birthday. . . " Cute as a Button". I pretty much love it.

PS: Noah and yoga are hilarious! But he kept up with it. Until we got to the chair pose. Then he said, yep I'm going to sit and watch you now. But he can do the tree pose like a professional. I will get a picture. Love that boy!

The knee... And a routine

If you tuned in yesterday, I mentioned that I ran pain free. 24 hours later, still no pain in my knee! Booo-ya!

But I want to give you the story of my knee:

On 4/18, I ran with a sore calf- you know, the "I'm a beginner runner sore calf", you know it right? I didn't think much of it when I started out, but the next morning I was limping with pain in my left knee. But it got better throughout the day, not 100% pain free, but better.

On 4/20, I ran faster than I have before, 13:25/mi for 2.17mi (week 2, day 1), but my knee was s-o-r-e. Not the best plan perhaps. But I will say it did not hurt when I walked out the door. And I *think* it was threatening rain, so I decided to stick around the house and run the circle around the park instead of only do my warm up around the park and then venture out into the neighborhood.

On 4/22, I wanted to continue my training anyway (again, not the best plan), took it easy and ran 14:02/mi for 2.24mi (week 2, day 2). SORE! I could barely walk for days. Whoops!

I read up on runner's knee. I figured I needed to strengthen my quads to catch up with my new found running habit. So I started some yoga. Just the master skill on the Xbox game Play Your Way for Kinect. 23 minutes of hurt. Shoo, me and squats are not friends - and that "pretend your sitting in a chair and try to touch ceiling" pose, definitely not my friend.

I rested for a few days, and continued training on 4/26, I iced my knee, and took ibuprofen after running.  Very slow go, 14:45/mi, 2 miles even (week 2, day 3). The relaxing after felt good!

I ran 4/28, very, very slow- 15:07/mi for 2.12mi (week 3, day 1).

This week, I've started a routine: yoga every morning, running (c25k training) Monday, Thursday, Saturday, afternoon walk with the kids on non running days (at least). So far so good, but it's only Tuesday!

8 days too many...

Tonight, as I started out on my run, my Nike Plus iPhone app reminded me that it has been 8 days since my last run. What a full 8 days!

Monday - Wednesday afternoon was spent packing and getting myself and the younger kids ready for a short trip to Missouri for a wedding. As well as getting everything in order for the ones left behind. A friend and her baby girl, my Noah and Lydia left Wednesday afternoon. We stopped over in Brazil, Indiana for the night, and we arrived JUST in time for the rehearsal. We stayed with the sweetest family (aunt/uncle/cousin of the bride), attended a beautiful wedding Friday evening, and hi tailed it back home Saturday morning. It was a great trip, but it was great to be home to my hubby and oldest.

But I was also battling the knee thing... But I've been doing yoga to try to strengthen my quads. As well as strengthen my core, whatever that is. Besides not having the time/energy to squeeze one more thing into my to-do list, I guess I needed the rest.

Today was week 3, day 2 of C25k. 2.08 miles in 28:48, not my best time (13:48/mile), but better than the 15:07/mile from last Sunday. The knee felt good, hopefully it stays that way. I want to be a runner!

165 days until the Cincinnati Half Marathon.

Sunday, Sunday

What a beautiful Lord's Day it was today!

We started the day with a family breakfast of blueberry muffins, as we do every Sunday. Hubby makes lattes. Love that man.

F

We worshipped. We had a guest speaker, in town for his brother in laws college graduation. 

Noah went home with a friend for the afternoon. We had this yumminess for lunch. Yum! We spice it up a little though, a little red pepper flakes in the sauce, and Cajun rub on the meat, usually we use the chicken, but today we went with shrimp.

I did go for a run this afternoon, after the rain let up, perfect. Oh except for the burning in my knee. Maybe more on my knee tomorrow. Week 3, day 1 of c25k: 5 minute warm up, 90 second run, 90 second walk, 3 minute run, 3 minute walk, repeat, 5 minute cool down, 28 minutes total. By the time I rounded back home, final numbers were 2.12mi in 32:05, 15:07/mi.  After a few ibuprofen and some ice, my knee was stiff but okay.

We're in for a big week! Wednesday we head to MO for wedding weekend. Noah is soooo excited!

just starting out

First, I'm gonna tell you a little about me. . .
1- my name is Danielle
2- I'm *nearing* 30 (gasp!!)
3- I am a SAHM to my 3 kids: Madison (8), Noah (4), Lydia (7 months)
4- I run. In a skirt.

Second, I don't call myself a runner - I'm more of a runner wanna be. And so far, I'm more a walker/runner wanna be.

Why do I run?
When I was in 8th grade, we were running sprints, my PE teacher commented that I should try out for track. But, I have never been one for organized sports so I never pursued it. Plus, I would have to get permission from the coach to dress modestly for meets, etc - I'm not one for begging attention :)

Fast forward 15 years probably, in the spring of 2011, I quit my fast paced job in public accounting at a local firm. During those first weeks, my hubby and I started a couch to 5k program together. Well, about 2 weeks in, I started having foot pain - so I took a few weeks for it to fully heal, and started the program over - after a shoe fitting at our local running store, of course! I got about 3 weeks in and started having sciatic pain (again, I was plagued with it since the birth of my son in 2008). This was October 2011, and then it started to get cold, so I decided I would start first sign of spring. . .well, then we found out about Lydia! So here we are almost May 2013, and last night I completed week 2 of couch to 5k.

Here is why this time is different: over the winter, I focused on shedding the last of the baby weight - which really, while nursing, it's easy peasy. I've been loosely following the Weight Watchers program on my own. When I say loosely - I get 40 points plus per day (insert evil laugh here!). I've lost 11.6 pounds since February 22. In the interest of transparency: I'm 29, I am 5'6", I gave birth to my last 2 kids weighing 155 pounds. I gained 13 pounds with Lydia, so I started at 142 pounds. When I weighed February 22, I weighed 146.0 and currently weigh 134.4. I would like to weigh 130 or even 125, but hubby says 130 and I should stop, but he's surely not complaining about this version of me :) We'll see how I feel, the numbers don't really matter to me, I want to feel good about me.

And I have a goal: a half marathon, October 2013.

Welcome to my blog! Besides who doesn't love a background?!