Ran 863 km in 2013

Screen print from  SmashRun

Screen print from SmashRun

Today was my last run for the year. I did a 5k form interval run around Mahone Bay. Luckily the roads are almost ice free and the wind was mild, but the -13C kept me moving for fear of turning into an ice cube. The cars gave me a wide berth, probably thinking I may be a little "touched".

I started running for the first time on February 24th after reading Danny Dryer's book Chi Running which was recommended to me by James Constable. Thanks, Jamie. I cannot recommend this book highly enough.  It makes sense and it has helped me to run all year injury free

I ran 5k, 10k, and Half-Marathon races this year. I wanted to run a Marathon but just did not have enough experience. My longest run was 29km. I am still slow and my best 5k is a 6:01/km pace. 

My goal for 2014 is to complete the Valley Harvest Marathon in Wolfville, NS on October 11, 2014. I enjoy running in winter the best and hope to be in good condition for the start of the season this coming spring. 

I learned the importance of hydration, nutrition, and pacing and intend to continue practicing my Chi Running forms because posture makes all the difference. It feels good to be back on the road after running very little the last three months. I would like to run 1000km next year and would have this year if I had continued my training the last three months. But I slept in and gained back some of the weight I had lost. Now it is time to hit the pavement again. 

So if you see me along the road, please share the road and wave, it is a great encouragement. Thank you dear friends for all your encouragement in the past and I wish you all a Happy New Year. 

A special thanks to the following:

  • Jamie Constable - for recommending Chi Running
  • Luke MacDonald, Aerobics First - for helping me select my running shoes
  • Chris Anderson - inspiration and encouragement
  • Pamela Segger - sometime running partner
  • Chris, Steve, & Jacklyn, SmashRun - for a great analytics site

23k and Disappointment

Problem

 

Ran 23.6k this morning, but planned to run 32k as the last Long Slow Distance (LSD) run before I begin a three-week taper to the October marathon in Wolfville.  At 11k my back began to hurt and my cadence dropped from 90 to 85. Anita from the LIverpool Running Group diagnosed the problem for me earlier in the year, my hips were not level, and this was constricting my back. I practiced diligently the proper Chi form for weeks and my back no longer hurt. From 11k to 18k my form declined. So I tried to run/walk for a few kilometers, till at 23k I could run no more and Pamela was gracious enough to pick me up.

I love running 5-13k, at those distances I seem warm up by 3k and then have a 2-10k of running in the zone. Chi running makes me feel like I do not use my legs and it feels good. At about 16k fatigue starts to break up my form and it becomes an endurance event.

Since I have never run in my life and just started in March, I do not seem to have the muscle memory of others. If I run 13k I never feel tired at the end of the run. My legs feels fine. At the end of longer runs I am injury free, but sore, really sore. My feet are sensitive, my joints are stiff, and I feel a general ache all over. 

Reason

A coach told me recently, when I mentioned I was training for my first marathon at fifty-six after never running before, to continue, enjoy the marathon, and make it my last. I thought he was overstating the case, because of Chi Running I was not pounding the pavement as before, but something about it rang true. As my LSD runs began to extend from 20-29k, recovery time was longer after each. Two weeks ago, after running 29k, it took five days before I felt ready to run again. 

I have not maintained the Chi Running Forms as diligently as I did in my early training and now as the distances increase I am not able to maintain my posture.  

Decision

I started running in March of this year and have run eight hundred and seven kilometers to date. I have completed a 5k, 10k and Half-marathon race. I have run two additional half marathons in training and several runs of greater distance. My longest run is 29k. Despite the fact that Danny Dryer, the author of Chi Running and Chi Marathon recommends a new runner train a year for a half-marathon and two years for a full marathon. I tried to create a nine month training program to go from zero to marathon, and maybe if I was fitter or younger at the start I may have done better at the longer distances. I have lost 35 pounds and feel great. Most importantly I have remained injury free as Danny states in his books, Chi Running does work. 

Maybe I have bit off more than my body can chew in the first year. Next year I will be lighter and have longer to train. So I am going to stay with my 5-13k runs and get my weight down, then train again in the Spring next year for a marathon.  

Updated 2017-1208: The following is a link to benefits of running. https://www.sport-fitness-advisor.com/health-benefits-of-running.html

LSD - 12 mile run toward 1/2 marathon

LSD (long slow distance) runs build endurance. I want to participate in the Valley Harvest Marathon on October 13th in Wolfville, NS. As the race gets closer I will decide whether I can do the full marathon or just the half. But in the meantime I will train for the  full marathon.

Screen Shot 2013-04-08 at Mon, 8 Apr, 10.19 AM.png

Yesterday, I intended to run  12 miles at a 13:30 pace but I ran the 12 miles at a 13:03 pace and ran 10 miles the previous week at a 13:20 pace.  I felt surprisingly good throughout the run. I was running mid 12s to 13 for the first nine miles and then slowed to 14-15 pace because my left adductor was tightening and It took over a mile for me to adjust my posture enough for it to relax. I ran the final mile at 12:54. Felt good. 

Next week it is at 13.1 mile run (half marathon distance). 

I must be rolling up on my toes and pushing off, because they are still sore this morning. Need to work on my mid foot strike and lifting my feet rather then pushing off with my toes. Another form focus for this week.  

Today is an easy run day, just to loosen up. I will let my toes rest a little more and do either an afternoon or evening run.