Posted: 6/5/2010 4:19:04 PM EDT
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Just over a year ago I posted a thread about running my first 5K. I did that first race in 25:36. Now that a year has passed, figured I'd update and hopefully give some encouragement to anyone thinking about running or doing a race. Kind of long, so bear with me. Background I was never into running at all. Had to run a mile back in junior high gym and I'm sure it took me at least 10 minutes. Fought exertional asthma when I was young and running was something I hated to do. In about 2006, I realized I was getting too overweight. Up to maybe 220. I'm 6-foot tall. Started walking mainly and changed my eating habits. After a couple of months got down to just below 200. March 2009 Had one question really change things for me: What one thing could you start doing to improve your life? I realized at the time I weighed more than I really wanted to (205) and was out of shape. I started walking, but found it kind of boring. Gradually started adding a running component since if I ran the same distance as I walked, I got through a lot quicker. Through the spring built up my running and decided to try a 5K just to prove to myself I could do it. On June 6, 2009 I ran my first-ever 5K and finished in 25:36. Ran a few races last summer, but got burned out/lost interest/experience some injuries and by the fall quit running. But I was down to around 182. March 2010 I put on weight over the winter and was back up to about 188. I didn't like the direction I was headed so started running again. Started gradually –– running a mile and then walking a mile. Slowly I built up to being able to do three miles again. Decided I needed new shoes and found a new running store (actually relevant to the story  ).Ran my first 5K of the year back in April as motivation and started doing a couple a month. In the meantime, got to know the owners of the local store and they have treated me extremely well. Went to one of their seminars regarding a relay this fall and became interested in that. As they were putting together a couple of teams, told them I may want to run with them. So have been working on endurance to get in shape for the relay, and decided to work toward doing a 10K. Last week –– for the first time ever –– ran 5 miles non-stop. A couple of days later, went on a group night training run. First time I had ever run with other people as normal I go by myself. Was fun to run at night too. Ended up doing almost another 5 miles and it was surprisingly easier. So today, nearly a year later to the day, had another 5K. I knew this would be a good race to try to PR on as it was mainly downhill or flat. My best time at the end of last year was about 23:30 and I ran a 23:42 last weekend. Turned in a 21:56 this morning... only a little disappointed in that just a bit faster would have been a 7-minute mile average. But I beat my goal of breaking 23:00 by a full minute. Summary So, I guess the summary is that in just over a year, I've gone from not having ever thought about running to being able to hit almost 7-minute miles over a 5K. I know that's nothing spectacular, but for me the improvement is amazing. And I'm also down to about 175 pounds. Next goal is a 10K. Running with a group and also having a goal/big event to work toward has opened a whole new dimension to exercise and running for me. I would just like to encourage anyone who is trying to get in shape or working at running to just try something new and keep at. Results and improvement will come. Scary as it sounds, I'm at the point where I'm starting to find running FUN.  |
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Good Job.
I started running with my daughter and we'll be doing our first 5k race this month. I'm not looking for PR's, just looking to get in better shape and try to teach her how to live a healthy lifestyle. So many "fat kids" out there, so sad that their parents don't care enough to teach them the way to a better life. (this coming from a former Fat Kid) 
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Tough to run long term and not get injured Only true when there is poor training (biggest problem), shoes, and overall lifestyle. And I'll add in mechanical body dysfunction. It is possible to run long term and not suffer injuries. The only injuries I've incurred is because of poor training. I haven't had running injuries for the last 5 years now that I have a much better training plan and I have a much greater chance for injury considering I'm sprinting and performing multiple jumps, higher speed and more explosiveness. |
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Tough to run long term and not get injured We see a lot of that here on FT Bragg with the 82nd Airborne "we run everyday" mentality... Up and down freaking Ardennes every day, I'd rather stay here in Afghanistan than go back to that. Out of the Battalion parking lot, up Longstreet, down Ardennes, and back again... After the last Battalion run, our 1SG was giving a speech to our company that was aimed at the people who fell out of the run. He told an anecdote that the Battalion SMG "runs 5 days a week, sometimes 6, and just had knee surgery to have pins installed and STILL did not fall out..." 
Maybe that is why he had surgery in the first place? |
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Tough to run long term and not get injured We see a lot of that here on FT Bragg with the 82nd Airborne "we run everyday" mentality... Up and down freaking Ardennes every day, I'd rather stay here in Afghanistan than go back to that. Out of the Battalion parking lot, up Longstreet, down Ardennes, and back again... After the last Battalion run, our 1SG was giving a speech to our company that was aimed at the people who fell out of the run. He told an anecdote that the Battalion SMG "runs 5 days a week, sometimes 6, and just had knee surgery to have pins installed and STILL did not fall out..."
Maybe that is why he had surgery in the first place? Glaring lack of insight. No talking sense to hard-ass thinking like that. As the other poster said, listen to your body. I subscribe to a sinusoidal activity curve relative to working out. Pushing every day or even everytime you go out is a bad long-term plan. Bear in mind, cartilage regeneration stops, s/p 18 yrs of age. As a nuclear med tech student I perfomred a nmber of bone/uptake scans on atients with stress-related, wear-tear injuries due to over-running. Lots of knee miniscus joint disintigration. 1 guy had completely worn away his hip joints. Running is a great activity for cardiovascular conditioning, but it's hell on cartilagenous joints, knees & hips in particular. Offsetting running with some swimming activity will pay better dividends overall & in the long-term. |
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I think it's also about proper running form also. I've seen a lot of people that run and they look like a hippopotamus trying to run. Being able to have a consistent strong form is just as important for running as it is for lifting weights. Not going to the max every day, or at least having a warm-up half mile helps also. Anytime that I've had pain from working out, it was always the result of not having proper form and relying on one muscle group too much, or not focusing on the muscle group that is best suited for the task.
Summary
So, I guess the summary is that in just over a year, I've gone from not having ever thought about running to being able to hit almost 7-minute miles over a 5K. I know that's nothing spectacular, but for me the improvement is amazing. And I'm also down to about 175 pounds. Next goal is a 10K. Running with a group and also having a goal/big event to work toward has opened a whole new dimension to exercise and running for me. I would just like to encourage anyone who is trying to get in shape or working at running to just try something new and keep at. Results and improvement will come. Scary as it sounds, I'm at the point where I'm starting to find running FUN. Welcome to the club 
You've got good times, the more you stick with it, the easier it becomes, and the more relaxing it becomes. I can jog at 8 - 9mph while breathing through my nose and sometimes slightly in my mouth. The trick for me was full-relaxation while running. Trying to breathe through the high-upper chest is horrible for running in my experience. Slow controlled breathing allows your body to relax and accept your running speed as normal activity. There is a lot that goes into a proper running form that most people don't realize, and then they just give up. |
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Tough to run long term and not get injured Only true when there is poor training (biggest problem), shoes, and overall lifestyle. And I'll add in mechanical body dysfunction. It is possible to run long term and not suffer injuries. The only injuries I've incurred is because of poor training. I haven't had running injuries for the last 5 years now that I have a much better training plan and I have a much greater chance for injury considering I'm sprinting and performing multiple jumps, higher speed and more explosiveness. 007Kevin, I 'd like to know more. What is your training plan that can help prevent injuries? Thanks, BNR |