One of your New Year goals may have been to start exercising or running; to lose weight, be fit or just because. Well, it’s been twenty-two days and counting already: Where’d the time go? I’m so not ready for this. I still haven’t found the time! I’ll start next month. These may be some excuses that’s been running around in your head while your feet have been going nowhere fast. Well I’m here to remind you. I’m a big believer in a person keeping their word. The way I see it, when it’s all’s said and done, that’s all you have left and it defines you.
So I found this video on YouTube and it’s really great for those starting out, wanting to start or even if you’re still in the debating-which-form-of-exercise zone. The key is really just starting, putting aside all reservations, making time in your busy schedule-just as you would make time to do any of the other very important things on there – cause really, you have to want it badly enough, and putting one foot in front of the other and stepping up and out. You look at others who are fit and you admire that, you want what they have, then you have to be willing to do the work.
First off, you have to commit to it, do whatever is necessary to get what you want; go to bed early to be well rested so you feel good. Get out there – if you can’t make running to start, then walk. You walk until you can run, never mind others and what they’re doing. This is about you and your don’t-give-up mentality because you want to look better and feel better. Like I always say, running is no easy feat sure but it’s not just for talented runners, who by the way, have the same natural ability you have, they’ve just cultivated it more and so it’s only natural and fair that they reap the benefits..they did the work. No BS excuses. They had a goal and saw it through. Now how about you?
Running is a sport that’s hard to love. It could be because it requires so much of one’s energy among other emotions that there’s hardly room left for anything else. Most runners run either because they’re good at it, are very competitive, like the physical & psychological results of running or a combination of the above. Very few, I believe, will admit to loving the constant pounding of heart, feet and muscle to the insistent beat of their personal-health-aspiration-drum.
Quite frankly, after my teenage years and before I discovered trail running, I saw running as strictly a competitive sport and would hardly consider it something I did for fun. The trails changed all that. There among nature, I discovered my inner ying that responded to the call of the wild with a resounding yes that echoes wherever trails are found. I want to discover, explore and enjoy them all. Within those trails I am able to step outside of myself and see the beauty of God’s creation as He intended it and it’s a wonder to behold. I don’t know why I respond this way, what it is within me that unfurls at the sight, sounds and smell of nature blossoming in my midst..I just know that I do and that to be given the opportunity to experience it is a precious gift I treasure. Upon my return to the track and roads there’s really no comparison. Time stands still among the quiet chatter of birds and insects; the cackle of leaves underfoot is background music to the sighting of a unique flower or plant as the fresh air pleasantly tickles my nostrils, and my senses are thoroughly assaulted by the explosion of color as the seasons change. And If per chance I encounter one of my wild friends, it’s always with a gaze of awe as I humbly submit to their authority in this world of theirs..where I am but a guest..a world seemingly untouched, unspoiled by the passage of time and those who are fortunate to enter in.
I try to get to the trails as often as I can, which is not often enough in my mind. Thank goodness New York offers lots of opportunities to the desirous trail runner, as there are lots of parks surrounding the city that one can get lost in. Venture a little further upstate or head out to the Catskills and it’s trail heaven out there and great for hiking too. What I have not been so fortunate to find are running events that involve the trails, I guess it’s harder to organize those, but be that as it may, there are always opportunities for those so inclined; my eyes and ears are open to new trail experiences this year.
Less than twenty-six days stand between me and 3:25, my projected finish time for the Miami Marathon on February 2. I feel pretty confident I can achieve this time despite my last result here in New York, as nothing is more motivating to me than failure. Some may say The INGNYC Marathon wasn’t a failure and maybe so, given my injury and all, but I see Miami as an opportunity to redeem myself – to no one but me.
Training this time around hasn’t been so easy. Post the NYC run, I was still struggling with recovery from my ankle injury and was forced to take pretty much all of November off while I resumed running on Thanksgiving Day. Then along came Christmas and my Georgia trip, where I managed to squeeze some running in but not a lot. Back to New York and it’s been crazy cold, snowing, even frigid at times; not-so-great weather for running outside, but here too I’ve been trying. I’m looking at the days dwindling away and I’m like..”wait!” But of course time waits on no one, least of all me, and I’m getting quite antsy here trying to get my miles in. I’m not too worried though, I’m relying on God, determination and self motivation to get me up-to-speed and across the finish line in record time.
In the final weeks leading up to the big day, I’ll be altering my regime somewhat to accommodate, what I pray is, a healthy and whole ankle. Not that my training plan for New York wasn’t ideal..it was and worked great in spite of the circumstances, but I really couldn’t reap the benefits then. So I’m speeding things up a bit, with the promise of ‘nicer’ weather on the way. A long run this weekend is long overdue followed by a shorter recovery run on Sunday. Thereafter, I’m planning five days of running next week; to include another long run and then on to some short tempo runs the following week. As I taper down leading up to race day, I also plan on stealing a day for some cross training, which will provide the necessary variety to keep me sane. My diet will see some slight changes as well, as I increase carb intake and amp up hydrating methods to include coconut water, tomato juice & smoothies..I love! Finally, stretching, stretching and stretching; very important to avoid injuries and to keep my muscles agile and relaxed.
Wow! It’s already January 3! And I just couldn’t let another day go by without sharing my goals for this year.
For most of us, New Year resolutions give us an opportunity to begin afresh, dream big, have a meaningful purpose and/or do something we’ve always wanted to do. There’s something about a new year that gives us guts and passion, fire and determination and everything else that is needed to make us feel that we can conquer the world. Never mind that midway during the year one would be hard-pressed to find that well of positivity, but hey let’s not get ahead of ourselves and be content to run, no pun intended, with all we feel. For this reason, among many others, I think setting goals are important while doing our best to fulfill them; reviewing and revising as life circumstances permit.
With that in mind, my running goals and it’s affiliates for this year include:
. Running the Miami Marathon
. Qualifying for the Boston Marathon 2015
. Doing a Mud Run in Summer
. Exploring new running territories in the NY area and Expanding my running base
. Running at least two other out-of-state marathons, hopefully one to include the Chicago Marathon
. Running a PR of 1:30 in a half marathon
. Logging my mileage
I think I’ll stop here. Oftentimes, I’ve fallen into the trap of having too many goals, which can be either unrealistic or too constraining. This year I’ve decided to set wisely and save myself a lot of stress by making them achievable and time-bound.
“Run out the old, ring in the new;” should be my chant as we stand on the threshold of the eve of 2014. But I just don’t know, I mean, I’m looking forward to the new year and everything but there’s just something about 2013 that I’m not yet ready to give up and see gone. The more I think about it, I realize that it’s my dreams, the goals that remain unrealized and cooped up in a corner of my mind – those that never found wings – that causes me pause and hinders my joy at the advent of the new year.
Let’s see, I accomplished my major running goal this year, which was to run the NYC Marathon, so what’s the big deal then? You may ask. Well, these are the times it truly bothers me that I’m owner to a really over-active type A personality, cause there were a few other sub-goals attached to that big one, which didn’t quite make it. Like my desire to qualify for the Boston Marathon 2015 via my time running New York, then there was my running New York in my goal time of 3:30 – those were two separate goals that just happened to share a time similarity – then there was qualifying for the NYC Half Marathon 2014 which didn’t happen either.
The truth is, it’s not that big of a deal nor is it all bad really. I’m just indulging in a little drama as for sure I’m entitled since I ran my butt off this year and had a few disappointments, that were..well, disappointing. But putting those aside, It’s been a rather good running year as there were more ups than downs; the injury that I sustained happened in the latter part of this year, which allowed for some really awesome running up till then. I pretty much ran all over New York for fun as well as training and races. Thus, my mileage is probably pretty awesome and I didn’t even record the total covered. I really should next year.
So enough of the self-recriminations, no more indulging in feelings of consternation or that of regret. I am blessed. I am happy that I had the opportunity to accomplish some of my goals. I am thankful for the new year. 2014 brings with it New Dreams, New Opportunities, New Blessings and New Races with the chance to Run Faster, Do Better and Dream Bigger.
I love running in Georgia. Particularly, I delight in the fresh and pristine air surrounding the Savannah Rapids River in Augusta, and the cacophony of sounds that enfold me as I make my way along the scenic trails. Because I consider myself a nature lover, I relish the times I can get away from city life and get in tuned with my wild side. There’s nothing more inspiring than being lost to the world of city lights, blaring traffic and the constant chatter of well-meaning or not, people. It is here that running takes on a whole new meaning; where competition, pace and races take a back seat to enjoyment, beauty and appreciation.
It seems everything and everyone conspire to offer the perfect conditions -it’s hardly winter here today- for lacing up and heading out. And because it’s so designed, I can hardly not take a camera along as picturesque scenes are sure to greet me. I picture the willow trees, its branches swaying gently in the breeze as the gurgling sound of water gushes by and the birds singing sweetly as they tag along on this self-defining run that will unearth more than I can imagine and unload more than mere calories.
I may return with some Spanish moss in my hand and some stunning shots on my camera, but what I hold in my heart and my head, words cannot express, nor can I really articulate what it means to this city girl who’s really country at heart.
You take a Caribbean gal accustomed to tropical and warm temperatures and you place her in average 25 degrees Fahrenheit weather and what you get is me, cold and cranky as heck. These are the days you just wanna curl up..fetal position preferably, with your favorite book and blanket; christmas music playing softly in the background and a steaming cup of hot chocolate peppered with marshmallows and/or Jim Bean. Yep, winter is just about here with its oh-so-short days and cold and wintry nights. So how do I beat this – it’s too cold to run – truth be told, there is no easy way. These are the days we’re gonna have to dig deep down and find the inspiration that has brought us thus far.
That being said, there are some external things that can inspire that move from fetal position to running form. For nature lovers, like myself, a lot can be said for experiencing the changing seasons first hand; your winter runs are much more quiet, there is less traffic in the parks and on various running routes as others seek warmer alternatives, and who doesn’t enjoy some extra quiet and the chance to run without sidestepping strollers. Also, sweat becomes a thing of the past; you can actually run without breaking one, well at least not the wet, drenched-looking kind, just remember to drink a lot. Layered and mittened up, you’re on a determined path to success and nothing beats the feeling of super-accomplishment post running; you’ve braved the cold with determination and tenacity – nothing says you’re a badass quite like that. And of course you can always rely on the calorie factor to get you out the door. You want to deserve the extra treats you give yourself and since we know that nothing in life is free, that extra piece of pumpkin pie means extra calories to burn. Additionally, running in cold weather, causes you to exert more energy and effort and you’re likely to burn more calories on your average run.
Of course, now is a good time to get some cross training in and sign up at a gym so you have some variety to spice up your workouts. While it isn’t the average Joe that decides to run in winter wonderland, anyone who has a serious desire to stay healthy will see winter as a challenge and either embrace it or look for ways around and through it.
The age-old debate over whether it is better to run or walk continues. Of course runners think they’re totally in the know and far out class their walking counterparts. While there is a lot of research on the topic and enough said to indicate that both activities are beneficial, it stands to reason that it all depends on what your goal is. Recent studies on the subject allude to this as well as to the fact that those intending to lose weight are better off running over walking (The Journal of Obesity, 2012). On the other hand, in a new study, published last month in Arteriosclerosis, Thrombosis and Vascular Biology, walkers got the edge over runners in the area of heart disease reduction with a 4.5 decrease, while walkers saw their risk of heart disease decrease by more than 9 percent after expending the same amount of energy.
From a runner’s perspective, I believe it is all about what one hopes to accomplish. Lots of people and research will tell you that running places a lot more stress on the body than walking, that there is a lot more wear and tear of muscle tissue and that this reduces the average lifespan of a runner, they would be mostly right. On the other hand, others may say that walking gets you nowhere fast. Well, that’s debatable and entirely dependent upon your goal. Obviously if you’re looking to lose weight, running will be the better bet as you’re likely to burn more calories during this form of exercise. What is also interesting I have found, is that overtime, runners carry weight better. Controlling weight is much easier according to current research on the issue and it has been found that appetite has a lot of bearing on this. Runners are found to consume less overall than walkers. From me to you, I think it has a lot to do with mindset. Consider the runner who has motivated him or herself to pursue a certain path and gain a specific and desired outcome; overarching total health, such a person is far less likely to engage in unhealthy practices. Why? Well, for one thing, running is hard work; a lot of commitment and sacrifice, one is hardly likely to wash it all away with a proverbial can of soda. Also, I think runners are of a more competitive mindset and see their lifestyle as a continuous challenge to be met and overcome; this serves to keep them focused and on track.
People who walk on the other hand, though not necessarily as driven, are nonetheless just as goal oriented as runners. Such enthusiasts will tell you of their dedication and commitment to the cause of walking and advise you of all its attributes which, like running, affords one a stress outlet and encourages a healthy lifestyle. What differs are the results; calories burned, weight loss, distance covered, these are all likely to be less for the walker in the short and over the long-term. That being said, there is a chance they’ll one day out walk runners as the rigors of marathons and ultra marathons do take a toll on the body, though I’m proud to say I know of many aged runners doing quite well. Walking is a good place to start, if this is you, you’re on the right track and I encourage you to continue. Who knows one day you might add a little jog in and find that it’s not so bad after all.
So what have we concluded? Not too much I think, the debate rages on. What we know to be true is that both running and walking are great forms of exercise that are highly beneficial. While running may seem to have the edge over walking, I think it’s all a matter of where you’re at and where you want to go. As a runner though, I think running rocks! The cheetah agrees.
So you’ve decided to give it a try. Step out of your 3-5 mile comfort zone and enter the world of longer runs.
Maybe you’re thinking 10 miles, a half marathon or even a full marathon. I say let’s start with the half. It’s a safer bet and you’ll get to them all eventually anyway. It’s all good. I’d wager you’re well on your way already given your decision to challenge yourself. I’ve always agreed that whatever the path of life you choose, you should always give it your best shot; it’s the only way you grow and have the opportunity to realize your full potential. With that in mind and with you half-way there, after-all making the decision to stretch yourself being the toughest part, here are a few tips to help you along the way.
Build up slowly; you’ve done 5 miles so make your next goal 6 miles in say two weeks, three times a week then to 7 miles, then eight and so on.
Have an overarching goal/race in mind, that way you’ll be working towards something and will be motivated to see it through.
It sometimes helps to have a physical reminder, especially on those days you’re not feeling it; write down your goal and place it where you’re sure to see it and be reminded daily.
Find a running buddy; someone who shares your goal and will help you in the areas of encouragement and accountability, one with whom you can discuss healthy eating, rest habits and get motivated.
Lastly, as you work your way up the mile rack, it may help if you do trial/test runs. Do a 10k, then as you progress try a 9 miler etc., and always, always, prepare yourself mentally as well as emotionally. Running is no easy feat and the best runners will tell you it’s as much mental as it’s physical.
Some people have the wrong idea..they look at running and think, “I can never do that! It’s too boring, to difficult, too tiring and in sme cases, even dangerous…” “Did you hear of tht guy who collapsed after running the marathon…” Propaganda and truth abound over the subject of running but whatever side of the spectrum you’re on there’s one over-riding truth that stands out: running can be and is beneficial to your well being. However, as with every good thing, there is always the opportunity for abuse and its subsequent consequences.
It is true tht running can become monotonous, that is, if you run the same course, distance and races all with little or no variation. For that matter, I have a hard time thinking of any activity tht wouldn’t afford the same result if done the same way all the time. If one is to assume the maximum benefit from this “mind sport,” variation is key.
Today there are so many forms of running and so much fun attached to the sport that it is impossible to maintain an air of indifference or even incredulity. You have the traditional track & field and long distance races such as marathons, and now there are decathlons, urbanathlons, iron man, cross country racing, trail running (my favorite) and so many other shorter fun-type races like mud runs, color runs and obstacle races among others. Also, if you ever needed a reason to run, there are races for just about every cause you care about. Running to advance literacy & cancer are two important ones for me, with these races, you get to make an important contribution to society while getting your exercise on. How’s that for a bonus! I mean that is so FUN! Somewhere among the lot is a run for you, cause you have to believe me when I tell you that YOU were born to RUN!
Now all you have to do is find a running buddy: join a club, find a meet up group or get your friend involved cause it’s so much better to have a reason to run and others to share your running adventures with.
runningwithfaith 