How-to Use the Treadmill Effectively

I didn't make any resolutions for this year.  I have some goals for 2012, like finding a teaching job and continuing to develop myself as a professional, but I haven't set any strict resolutions.  When I was developing a workout plan for myself, I noticed that when I had told myself I needed to do this workout on this exact day I would put a lot of pressure on myself to complete this workout even if I had other stuff going on.  Instead of doing the workout at a later time I would do an abbreviated workout instead and in the end, I would feel like I hadn't really accomplished anything.  And if I had to miss the workout for one reason or another, I'd later feel really down on myself and beat myself up about it.  There was a time when I developed a really negative attitude towards completing my workouts and for a while I fell off the bandwagon.

However, when I had an idea for what I would do for my next workout and told myself to do it at my convenience, I started working out more.  When I felt like the workout wasn't looming over my head, I was more excited to do it.  I was working out and running for the joy of doing so, not because it was glaring at me from my calendar.  I feel the same goes for New Year's resolutions.  If you force yourself to not eat sweets or if you drag yourself to the gym every morning, you're going to be doing these things because you have to, not because you find joy in them.  When I set off on this journey into a new chapter of my life I told myself to do things because I enjoyed them, not because I had to.  It makes navigating your quarter life crisis (or any other part of your life for that matter) much more enjoyable.

Due to New Year's resolutions and the colder temperatures, the number of people at my gym has tripled in size.  Over the past few weeks, I've noticed that many people don't use the treadmill safely or use it to its full potential.  For this installation of the winter workout series, I want to give you a few tips to make your treadmill workout both productive and safe.

Please note that these guidelines are based on personal observations and experiences and articles I have read from sources such as NYRR, NYCruns, and Runner's World.  I am not a trained professional and therefore you should always speak to your doctor if you are concerned about starting a new exercise regiment.  If at any point you feel short of breath or dizzy while on the treadmill slow your pace down to a brisk walk and speak to a doctor.  

1. Warm up and cool down

This is incredibly important and it's something that most people do not do when they use the treadmill.    The only walking I've done before getting on the treadmill is the walk across the parking lot. So when I get on the treadmill, I like to start at a normal-paced walk, and then work my way up to a jog.  Minute by minute, I go from a walk, to a brisk walk, to a slow jog, to a quicker jog.  You should do this for about 8 - 10 minutes so your muscles get warmed up and ready for your run.

The same goes for the cool down.  Running on a treadmill messes with your perception because the ground is moving underneath you while you're staying in place.  The blood in your body is also rushing around at a much faster rate since your muscles, heart, and lungs were in need of more oxygen.  The first time I used a treadmill, I decided I was done with my run, turned off the machine, and stepped off.  I pretty much fell over once my brain realized the ground wasn't moving underneath me anymore.  Take at least 5 minutes to walk on the treadmill and allow your brain and your body to adjust to your surroundings.


2. Don't over do it

The treadmill is unforgiving.  The track on the treadmill doesn't absorb a lot of impact, so repeated running on the treadmill can do damage to your shins, ankles, and knees.  I like to do 3 days on the treadmill followed by 1 day on the bike.


3. Use the incline

Running on the treadmill is artificial in the sense that you're not running with wind resistance or on uneven territory.  In fact, running on a flat treadmill is like running slightly downhill.  Try raising the incline on the treadmill to level 2 or 3 before you up your speed.  You'll get a more efficient workout that mimics running outside on ground that is never completely flat.  Use this conversion chart to figure out your pace in terms of your speed and the incline.


4. Focus on time, not on distance

The distance you run on the treadmill may not always be accurate, especially if your gym doesn't calibrate the machines often.  Focus on how long you've run in terms of minutes rather than miles.


5. Keep your back straight

Because the conveyer belt is constantly pulling you backwards, your posture can be compromised while you're running on the treadmill.  Make sure your hips are lined up with the rest of your torso (in other words, don't let your butt stick out!).


Running on the treadmill can have many advantages.  It keeps you out of the cold weather, mimics outdoor running more than any other cardio machine, and can up your mental game (honestly, there is nothing more boring than running on a treadmill - keeping at it for 30 minutes is a workout for your body and your mind!).  On the other hand, it can negatively affect your posture and stride and can lead to injury if you're not careful.  Just follow these guidelines, though, and you can get in a great run without having to brave the cold.

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Posted by Ali B at 9:25 PM

Runner's High and a Chocolate Banana Shake/Smoothie

Chris's mother once asked me if I loved running because of the runner's "high."  Truth be told, I've never really had a runner's high - that complete state of euphoria many runners get when they're going for a run. I usually got it when I got home and was stretching and reflecting on my workout.  Running always made me feel good, but usually when I'm on a run I'm more focused on my time, my form, and my tempo rather than on the run itself.

I've mentioned before that I usually start my runs off too quickly and the last quarter mile seems like a huge battle.  My splits go from 9:30, to 10:00, and then to around 11:30.  So for this run, I really treated the first mile like my warm up and took it at my target pace time: 10:00/mile.  Well at the 1st mile mark my split time was 10:00, so already I was off to a good start.

I've always struggled with the middle of my run because that's when I start to think about how far I am from finishing.  When my mind begins to lag, my body begins to lag, and by the last mile I'm defeated and just pushing myself to finish.  Yet with this run, I was on my 2nd mile and instead of feeling like the road was an endless stretch in front of me, the crackled sidewalks and overgrown hedges looked like an enticing adventure.  I ran for about half of a mile more and I looked down at my feet and almost fell over - they looked like they were going so fast underneath me.  And yet instead of letting my head tell my legs to get it under control, I let my legs set the tempo for the first time and allowed myself not to think.  It was a completely different feeling for me.  I didn't have the need to glance at my watch and bemoan over the fact I was behind pace or still had 15 minutes left.  I had let my mind go blank and was just listening to the music and just going along for the ride.  Before I knew it I was closing in on my third mile and still had lots of energy to spare.  When I reached the hill on Lincoln, it felt more like a friendly competition than an insurmountable challenge and I powered up that incline.  I felt like I could have kept running straight down my neighborhood streets for miles and miles.  But I knew the run had to end and longer runs would come later.

I have never felt like this before during a run.  I honestly couldn't describe it as anything else than a runner's "high."  I had let my mind go blank, allowing my legs to push me along, and just savored the run.  It was a pretty amazing experience.

Usually when I get back from my runs, I make myself a glass of chocolate milk.  When I became serious about my running, I had an understanding that when I ran, my muscles would tear (hence the soreness) and as they rebuild themselves, they become stronger.  Yet I wanted to make sure I was getting the right nutrients to make sure my muscles did repair themselves quickly and efficiently.  The thought of drinking whey protein turned me off because I had no desire to put on muscle - I just wanted to help repair my muscles naturally.  After talking to a few people, a woman I know told me her husband went to an Army training clinic and the doctors were recommending chocolate milk as a post workout recovery drink because it has the 4:1 carbs to protein ratio in a recovery drink that your muscles need to replenish themselves.  Plus it's absolutely delicious so why would I complain?

After this run, I decided to amp up my chocolate milk a bit because I was hungry so I made a chocolate banana shake/smoothie (I couldn't decide which one to call it because it has milk and ice).

I started with my cup of milk.

Then added my 2 tbsp of chocolate syrup (with only one hand on the camera, my hand was shaking uncontrollably.  Sorry for the blurry image).

Then put in a whole banana and about a handful of ice to add some body.

Blended it all together and poured it into my awesome travel cup.  Seriously, how great is this cup?  It's reusable and perfect for iced coffees, smoothies, shakes, and any juice you want to take with you.  It's not the type of container you can just put in your bag and forget about because the straw is open, but it's great to carry along with you on your way to work or class.

5 comment(s)

Posted by Ali B at 1:33 PM

Biking on the Cape

I kind of fell out of my workout routine last week and I honestly have no excuses as to why I hadn't been keeping up with my runs. As any runner knows, though, once you stop - even if it's just for a few days - it gets harder and harder to pick it back up. You begin to lose motivation, other matters take priority, and you forget the reasons why you love to exercise in the first place. I tell myself that it happens to every athlete, but it still means that I need to motivate myself to get back into it. It's just part of the challenge.

 I'm on vacation yet again and each morning I've tried to convince myself to get out of the house and go for a run. I'm staying in a house on Cape Cod and although I've been waking up nice and early because my room faces the East, I still haven't "found the time" for a run. I put this in quotes because it is not a real excuse, but you know when you're on vacation and you decide to go to the beach and then you spend the whole day at the beach and then you come home and you contemplate going for a run but you're sunburnt, hot, and tired and all you want is a nice cool shower. Then once you're showered, it's a little too late to go for a run.

What a difficult life I lead.

 So yesterday morning, I was relieved to have other people motivating me to work out. We had all brought our bikes up because we heard there are beautiful bike trails here on the Cape. I've never been on a true bike trail before (in Hilton Head there were paved paths along the roads for bikers and runners but they were more like slightly wider sidewalks), so I really didn't know what to expect. Therefore, I was very hesitant to bring that bike that isn't mine with me for fear of something happening to it. But Chris made the good point that anything that would happen to the bike up here could just as easily happen to the bike at home. So lest I be a party pooper, I asked my friend to hook up my bike to his bike rack and bring it up to Cape Cod. And honestly, I am so glad I did. The paths were so beautiful. They were about as wide as a road with very little crossings, so they were very safe and secluded. We passed by teal colored lakes, cranberry bogs (which I learned aren't always flooded with water like in the Ocean Spray commercials), and little shops that are set up to sell lunches and ice cream to weary bikers. There was a cool breeze coming off of the lakes and you were just surrounded by trees. It was so relaxing and enjoyable I barely even thought of it as a workout. The path can be quite challenging, though - overall we had about a 170 ft elevation gain and the path itself is 26 miles long. We obviously did not go the full 26 miles because we'd have to go an additional 26 miles back home, but we certainly went far enough (15.6 miles total!). I wish there were bike paths like that near me - biking is such a different experience when you don't have to worry about getting clipped by cars.

I also forgot how much I love riding that bike. I haven't been riding it much at home because I won't be doing the sprint triathlon anymore (but more on that in another post), so I've been focusing on light sprint work instead to boost my ultimate game (more on that in another post too!). But if I had a couple thousand dollars lying around I would buy that bike in a heartbeat. The carbon frame weighs less than the water bottle I had brought along with me and the tires are so thin that only millimeters of the tire make contact with the ground. Therefore, when that bike gets going in the up gears she flies! At times I felt like I was barely putting any effort in yet I was zooming along on these trails. I'll be sad to see that bike go.

So here I am the next morning, legs only slightly sore and covered in chain grease (I'm terrible at getting off of that bike). It's beautiful here on Cape Cod and I honestly do enjoy running on vacation. I love being able to explore your new neighborhood, check out what types of stores are in the little town, and just getting lost in the change of scenery. And (except for my run two weeks ago), running just makes me so happy. It's hard to remember that sometimes, especially when you've been a little lax in your training.

What I'm trying to say is that it's ok if you mess up and miss one or two days (or maybe a week...), the important thing is to just get back on track at the same intensity you left off, unless you're just getting off of an injury. I motivate myself by remembering why I love to run: I love how accomplished I feel at the end of my runs, how healthy and strong my muscles, lungs, and heart are, beating a PR to see the results of all of that effort I put in. And all of that effort can be lost in just 1 week! I don't want to let that happen. I still have 5Ks to run and Ultimate to play before winter sets in.

I know what motivates me, but what are some of the things that motivate you to get back on track?

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Posted by Ali B at 10:21 AM

Beat the Heat

If you're anywhere in the Northeast, where it's not even 10AM yet and it's already 90 degrees, you're suffering right now.  For those of you with a training schedule, you're suffering even more.  No one likes being cooped up in the house when they're supposed to be running, myself being one of those people.  But when the heat index is dangerously high, you need to plan and prepare thoroughly in order to make sure you beat the heat.

We're bound to get more heat waves like these in the upcoming weeks, so here are some tips in order to stay safe while working out in the heat.  Please do not take working out in 90+ degree weather lightly.  If at any point you feel dizzy, faint, or nauseous, stop exercising and seek help.  


- First things first, carry your cell phone in case of emergencies.  Make sure someone knows where you'll be working out or see if you can convince someone to work out with you.
- Get your workout in before 9 or even 10AM.  The earlier you go, the cooler it'll be outside.  Yesterday I told myself I could do my workout in the evening, but it was even hotter then because the sun was still out and it had been in the sky the entire day, heating the track and the air.  Scorched earthworms littered the track, it was gross.  So workout early, you won't roast and it'll be a great start to your day (you could even go back to bed!).  It was still in the 90s when I walked Shadow at 11:00PM last night.  Yuck.  
- Bring a sports drink with you while you're exercising.  Water will not cut it, you will need something to replenish your electrolytes - the salts that you sweat out that give you energy and keep your body in equilibrium.  Fill your bottle with ice or get one of those fancy Camelback insulated bottles.
- Do not wear cotton.  Cotton will sop up the sweat on your body and keep it there.  You want something that's made with a polyester blend that will wick sweat away from your body and will dry quickly, keeping you cool.  Many running tanks and shorts are also ventilated to keep your body cool.
- Don't push yourself.  When working out in extreme conditions (yes these are extreme), your goal should be to finish, not to create a PR.  You're raising your body's heat tolerance, which will help you in the long run.  So if your times are slightly slower than usual, don't sweat it (pun intended).
- If there's a heat wave where numerous days are supposed to be over 95 degrees, spend days doing strength training in the gym or cross training in the shade.  My favorite cross training exercise?  Swimming (more on that soon).  Do not spend more than 2 days in a row working out in excessive heat, you will destroy your body.
- Cool down.  The first thing you're going to want to do is jump into a pool or a cold shower.  Do not.  You will cramp up.  Imagine a charlie-horse cramp that lasts for hours (I've seen it happen, it's not pretty :P).  So after working out, walk around to get your body close to its normal temperature.  Stretch in the air conditioning to work out your fatigued muscles.  Take a luke warm to cool shower and then you can jump in the pool or take an ice bath.  Your body has been working out in extreme heat, it needs to be brought back down to its normal temperature.

The bottom line is to just stay safe.  Again, if at any point you feel dizzy, nauseous, or faint, stop exercising.  Doing part of your exercise is better than doing nothing at all.  You could also take advantage of your friend's pool or find a tennis court in the shade.  Run or bike in the park or on a trail.  There are lots of ways you can still stay active safely during heat waves like this.  Just make sure you do it early in the day and you stay hydrated before, during, and after your workout.  Be safe and have fun!

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Posted by Ali B at 10:21 AM

Do Your Research

Before we left for Hilton Head, my brother and I decided to stop at the library to pick up some books.  I picked up “Julie and Julia” because it’s a book about food and blogging and I enjoyed the movie.  I was about to check out when I saw a book on the return shelf called “Running Well – Run smarter, run faster, and avoid injury!”  I thought “eh, couldn’t hurt” and checked that one out as well.

Before I started running, I made sure to ask questions about post recovery drinks, what kind of workouts I should be doing, what goals I should aim for, how to run up hills, etc.  Some advice I took right away, others I kept in the back of my mind and had to learn for myself (like why I should stick to 5Ks for a while instead of constantly pushing up my mileage or why months of core work over the winter is so important).  And some things I just discovered on my own, like how to run with good form to prevent back issues.  One thing I never thought of doing, though, was checking out a book on running because honestly how hard is it?  I just hit the road and run, right?

Not really.

I first realized this when I was having a lot of lower back pain after my runs.  I ran with a friend once who simply told me to keep my arms lower.  I was carrying a lot of tension in my shoulders and I had no idea why.  It was because I kept my arms up by my chest when I ran, instead of keeping my elbows at a 90-degree angle and keeping my arms near my waist.  Do you know how many people run with T-Rex arms?  No wonder my back hurt.

I was reminded of this incident when I looked at this book and thought there might be a lot I could learn about the mechanics of running, how to prevent an injury, and how to run more efficiently. I would recommend to anyone that is starting something new to not only ask questions about what you are doing so you understand it but to also read a book by a credible author(s) so you have a good foundation.  The authors of this book are two British women, one who is a 14-time marathon runner and training consultant to the London Marathon and the other is a physical therapist for British athletics.  I would really like to share with you what I learned, but I would also highly recommend getting a book for yourself, since the topics I’d like to cover were news to me but I may have left out stuff that would be news to others.  This book was just like many other running books out there, so if you’d like to read a running book, don’t feel like you have to read this particular one.  Just make sure to check the author's background and make sure they know what they are talking about.

Running Drills

I remember doing running drills before ultimate frisbee (we called them plyos).  I always just assumed that we were warming up all of our muscles, but in actuality you’re mimicking (albeit exaggerating) different motions you make while running.  I had never really thought about our plyos this way and will definitely try to incorporate them more into my warm ups.  Which brings me to my next point…

Warming Up and Cooling Down

If you’re like me, you don’t want to waste time warming up.  You just want to get in a quick stretch and go for your run, since you’ll already be spending 40 minutes running anyway.  The authors emphasized the importance of warming your muscles up before running, and walking to the end of your driveway before your run does not count.  Along with the running drills, they incorporated some mobilization stretches that release tension and tightness where you’re most likely to carry it.  What I also found interesting was that running does not put your knee through its full range of motion, so your knee does not get entirely lubricated.  They incorporated some running-specific activities to cope with this problem.  The authors also stretched the importance of cooling down after runs to bring the body back to its normal state and help remove some of the lactate built up in your muscles.  After a sprint workout, try to go right from sprinting to standing - you feel dizzy and nauseous because the blood is rushing around your body at an extremely high pace.  You need to cool down after a workout in order to bring your body back to equilibrium.  From now on, I’m going to make myself at least jog around the block before setting out on my run, and maybe even ending my run a block or so from my house, forcing me to walk back and cool down. 

Stretching

I’ve said it before and I’ll say it again: I love stretching.  I have noticed time after time that when I don’t stretch after a frisbee game or a hard run I am exponentially sorer the next day.  I knew it helped your muscles recover and repair themselves, but I never knew how.  This book allowed me to understand the biometrics of running and in turn why it is so important to stretch.  When your feet hit the pavement, your muscles are constantly contracting.  Stretching lengthens them back to their normal length and helps realign the fibers within your muscles, preventing your muscles from shortening permanently and putting your joints out of alignment.  Also, people tend to stretch only three muscles: the calves, the quads, and the hamstrings.  But you’re leaving out some of the most important running muscles: the hip flexors and the adductors.  I have a whole arsenal of stretches I use after my runs and I usually stretch for at least 15 minutes.  Maybe one day I’ll just have a whole post on stretching…

Core Stability

Over the winter, I was doing ab workouts 4 days a week to build a strong core.  I never really understood why until I went on my first run of Spring.  You need a strong core to support your top half and to power your legs.  A strong core also gives you good form, which will help prevent injuries.  This book taught me that a strong core can also relieve some of the stress on muscles in your legs, such as the muscles in the front of your hip, and keep your pelvis stable while your legs are moving.  These exercises are low load and therefore can be done every day, something I’m going to try to incorporate into my morning routine, especially since I’m spending less and less time at the gym since it’s been so nice outside.

This is just a fraction of what I learned from this book; there were also sections on nutrition, diagnosing an injury, picking the right running shoe, and how to come back from an injury.  I did not go into much detail for the sake of keeping this post short, so please feel free to contact me should you have any questions.  For anyone starting something new, whether it’s running or cooking or going on your first backpacking trip, I would highly recommend reading up about it first.  And after you have this foundation, be sure to always ask about why you are doing something so you have a good understanding of what you’re doing. 

Disclaimer: The views that I express in this review are my own and I was in no way contacted by the authors or compensated for my time.  Again, I picked this book based on the credibility of the authors and if you would like to read up about running, any book at your library written by someone with knowledge of the field would suffice.  

2 comment(s)

Posted by Ali B at 10:12 AM

Running's a Beach

A couple of months ago, I subscribed to Runner’s World magazine because they were offering a 2-year subscription for $24.  I figured at a dollar an issue, how could I go wrong?  I have enjoyed it so far; it has good tips for beginner runners and workouts that I may or may not add to my routine in the future.  I also enjoy reading their recipes (obviously)…

There’s one column called “Ask Miles” that I only read because it's good for a laugh.  I’ve never seen this man’s credentials (I'm wondering if he even exists) other than “he’s been around the block a few times."  It's always good to ask questions about running because the more you learn, the more you'll improve.  However, Miles answers questions like, “what’s the proper etiquette for running on a gym treadmill barefoot?”  Answer: ew. Don’t.  Another question was a woman who asked Miles what she should say to her running buddy who always asks her to hold her energy gels.  Answer: say no.  The questions that he chooses to answer are ones that could be answered by a 12-year-old.  So in the most recent Runner’s World, there is a question to Miles that says, “When I run on the beach, should I wear shoes or not? I don’t want to look silly,” to which he replies, “Beach runners look silly to me, shod or not.  But if you must: go bare.  Unless you enjoy shaking sand out of your shoes for all eternity.” 

What an ass.

A few summers ago, I was up at our family’s beach house in Maine.  I had brought my running shoes and running clothes yet I just could not motivate myself to go out for a run.  I’d sleep until 9 or 10 every morning, go downstairs and make breakfast, and be greeted by my uncle who just came back from his run on the beach.  He would rave how beautiful it was and he was always so excited and happy about his runs.  My cousin and her fiancée would go for runs on the beach too and then come back to the house and do ab workouts together.  After seeing that for about 3 or 4 days, I decided to put on my shoes and head towards the beach. 

After walking over the soft sand, I found a stretch of sand by the water that wasn’t wet but was firm enough to support me.  I started off for my run.  I love the smell of the ocean, and the breeze coming off of the water was so refreshing.  I had brought my iPod but I decided to turn it off, just using it as a timer, so I could listen to the seagulls, the kids playing, and the sound of the wind rushing through the grass on the sand dunes.  I ran for 40 minutes, the longest I had ever run in my life, and it felt amazing.  I went for one more run on the beach before we went home. 

So now that we are spending the week in Hilton Head, South Carolina, I knew I had to get in some beach runs.  The sand provides a nice break from asphalt – it’s firm enough to support your weight yet it gives a little so your knees do not feel the impact as much.  You could run barefoot too, I’ve done it twice before for ultimate tournaments, but it’ll take a huge toll on your calves since your feet don’t have the support they are used to, especially if you've never run barefoot before (bad advice Miles).  So this morning I laced up my sneakers and jogged down to the beach. 

It was about 10:00AM when I got down there.  There was a cool breeze coming off of the water, but it wasn't enough to block out the 85 degree weather.  As I jogged along the water, I spotted beached jellyfish and horseshoe crabs and I even saw tracks from a female sea turtle who had come up to the dunes to lay her eggs.  Even though the beach was crowded it was quiet, since it was mostly families relaxing together.  I saw a guy catch a little sting ray, and on my way back I watched him throw it back into the water.  It was a really beautiful and relaxing run, even though it was incredibly hot.  Towards the end the sun was burning my face and the wind was no longer cooling me down, so I cut my run to 30 minutes and headed back in.  

I would recommend to anyone who is going to the beach this summer to take a run on the sand.  You're not going to look silly because chances are you are going to be one of dozens of people running, walking, and biking.  If you do wear your shoes, you won't get a ton of sand in them and as a matter of fact I didn't get any in mine this morning (take that Miles).  If you go barefoot, don't plan on running as far as you normally do, your ankles, feet, and calves are really going to feel it.  Make sure you lather on the sunscreen no matter what time of day you go, but I would definitely recommend going in the morning because it's cooler (duh) and it tends to be not as windy.  Oh and don't wear your bathing suit when you go for your run, you're not on Baywatch.  

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Posted by Ali B at 2:46 PM

The Track (and a workout)

I feel like every time I read an article about sprint workouts, there are always people lamenting over how terrible the track is, how they dread going there, etc etc.  I never really understood why people hated the track - maybe it's because I didn't run track in high school, so before last week the last time I had run around a full size track was when we had to run the mile for gym class (which I dreaded every year).  I had some sprint workouts planned for the next few weeks, and even though I could have done them in my neighborhood I decided to go back to my high school and do the sprints on the track.  Maybe it was because I wanted to accurately measure how far I was sprinting.  Maybe it was because the track is the only place I could run in circles and not look odd (my neighbors would probably get weirded out if they saw me run around the block over and over and over).

Well, when I reached the track I realized how track illiterate I was.  There were so many lines and different starting and finishing points that I had no idea where to start and end.  During my first sprint workout, I ended up sprinting 25 and 50 m instead of 100 and 200 m sets.  The workout I did the other day was much easier to understand: jog the curves (running intervals) and sprint the straights (repeats).  3 sets of 4 laps each.  The one thing that I did remember from running the track in high school was that 4 laps around the track equals 1 mile.  Another reason why I wanted to do this workout on the track rather than in my neighborhood is I knew that each set equaled a mile.  It's a huge motivation and a confidence booster when you finish that mile, especially when you have two more sets to go.

I would definitely recommend this workout to anyone who would like to be faster, whether it's in running or in a sport.  Start off with just 1 mile (4 laps) of running intervals and repeats.  When sprinting, make sure to really pump your arms - your hand should come behind you when you swing your arms backwards and keep your elbow at 90 degrees.  Also, make sure to bring up your knees.  Make sure that when you sprint your speed is consistent with the goal of finishing strong.  And when you're done - stretch!  Stretch your quads, hamstrings, and calves, and most importantly stretch out your shins.  Sit on the floor with your legs straight out in front of you, and have a friend push down on the top of your feet for 10 - 15 seconds.  I love stretching and feel it's vital for recovery and rebuilding muscles.  Feel free to ask about any stretches I mentioned above and I'll do my best to give you some pointers.

If you complete this mile worth of sprints and aren't terribly sore or fatigued the following day, feel free to tack on another set or two.  Sprints are great after a stressful or frustrating day because you can use all of that energy to really push yourself to run hard down those straights.  It's incredibly cathartic and a great workout and completing a mile or more is a huge accomplishment.  I'll be visiting the track much more often in the coming weeks...

3 comment(s)

Posted by Ali B at 10:55 PM

Hot Off the Press!

When I checked my phone this morning I had a text, a missed call, and a voicemail all from my mother (which isn't unusual for her).  When I listened to the voicemail she left me I was too excited to call her back, which lead to another phone call and voicemail later.  The article I was interviewed for was published in the Bergen Record.

I had been reading this series in the Bergen Record called "I Want to Run a 5K."  The articles seemed to be geared towards people who were 40 and older, and they aimed to get people motivated to sign up and complete their first 5K run.  I thought I would just email the author for the fun of it and share my story with him.  It seems as if my generation has been hit hardest by the economic recession, and a lot of recent graduates have had to return home and sit around while they wait for jobs to come.  Another thing I love about running is how good it makes you feel.  Whether you completed a 10 minute run or a 6 mile run, running gives you a sense of accomplishment which is extremely valuable for all of the recent graduates that seem to be down on their luck.  I always get excited when I hear about people who are trying out running or other sports because I fully believe in leading an active lifestyle (which up until recently I didn't do myself, with the exception of playing ultimate frisbee in college).  So I'm not really sure what came over me when I emailed the author of this series but I felt like I should share my story and hopefully inspire others to start leading an active lifestyle as well, especially all of those stay at home grads.

I'm floating! And also have heel strike.  Read the article here

Long story short, the author emailed me back and said he had gotten some responses from younger adults but would like to write about my story, especially since I had recently finished my first 5K, another reason why I thought I could contribute to the series.  We talked over the phone and a photographer came to take my picture while I was "running" around the park near my house (I put running in quotation marks because she just asked me to jog back and forth between two spots, I felt a little awkward which is why it looks like I'm posing.  Side note: at one point she told me to start running and then just stop mid stride.  I felt like a doof and almost fell over).  I didn't want to tell anyone until the actual article was published for fear of my story getting scratched.  I also didn't know how to tell people without sounding like I was showboating.  I'm happy that my story was printed and I hope that people read it and it inspires them to create their own active lifestyle and maybe even sign up for their first 5K.  I also have the article saved under my bookmarks because I particularly like the quote at the top of the article if I do say so myself.  I hope to use it for motivation and as a reminder of all of the people I'd be letting down if I didn't do my runs.  It also seems that I now have a reputation to uphold...

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Posted by Ali B at 1:12 AM

My first not-so-flat 5K

The first 5K I ran was in Flushing Meadows, Queens.  It was a completely flat course and I ran it in 30:23. Not bad for my first 5K.

So I came into this race, 5 weeks later than my first one, expecting to beat my best time.  I didn't.

I had been awake on and off since 4:00AM listening to the thunderstorm and the pouring rain.  It stopped around 5:45, right before I woke up and I had hoped it passed.  It didn't.  As I was leaving my house, I heard the low rumble of thunder in the distance, and 15 minutes later I was hydroplaning on the highway, about 5 minutes behind another man who had spun out and hit the median.  I was thinking to myself "great, I'm going to die on my way to a 5K.  At the South Mountain Recreation Complex.  How fitting."  Kendra, another Endure to Cure athlete who was running the race with me, had the same thoughts.

I got to the parking site a little after 7:30AM,  30 minutes before the race began.  The shuttle took us to the site and I was lined up to run at 7:55AM.  I had time to stretch pretty well, but not enough time to push myself towards the front and get in a quick warm up run (my first mistake).  My adrenaline was pumping from the drive down and race jitters, so I guess that counted as a warm up, right?  Not really.

The first thing I realized about this course was that it wasn't flat.  The training runs around my neighborhood are somewhat flat, except for one hill and a slight incline/decline.  I tried to remember everything I was told during hill sprints and what I kind of learned during my training runs.  The hills weren't as steep as I had anticipated, but they just kept coming.  Up and down, up and down, and even the slight incline on mile 2 was a killer.  My second mistake was not taking advantage of the declines.  When I was running downhill, I felt like I was flying and I was passing people left and right.  I thought that maybe I was doing something wrong and I should be conserving my energy, when in actuality, I should have taken advantage of that momentum and let myself sprint down that hill, and then use that momentum to help me up and over the next hill.  I may be wrong, but it just makes more sense to me, especially in a 5K race where I shouldn't be too worried about conserving my energy.

Third mistake?  Taking water.  I don't know what I was thinking, I didn't need it, and even though trying to drink water while running went better this time than during my last race, it still left a feeling in my throat like I had swallowed a rock.  I still have that feeling.

The fourth mistake I made?  I think I was having a little too much fun during the race.  One thing that I love about running are the other runners.  Runners are such happy people that are always looking to give encouragement.  For about half a mile I was running alongside this couple, and the woman was announcing the mile markers and their pace, which was great because the first mile marker was about .46 miles off.  We exchanged smiles and encouragements and I eventually lost her around mile 2 when she decided to run behind with her students.  The last tenth of a mile was a sprint uphill to the finish.  We went downhill, came around a bend, and then it was a slight incline to the finish.  The woman behind me was moaning and groaning so I turned to look at her and she apologized for being sour.  I got all amped up and told her that it was ok and to just dig her toes in and sprint up that hill, she was almost there.  I think I was saying that more for myself than for her, and she kind of stared at me with a look that said "ok little girl, you go right ahead and do that."  Which I did.  I liked cheering people on because it helps me as a runner too, but for my next race I hope to run with a little more focus and save the encouragements to fist pumps, cheers, and claps.

I started coming up the hill and watched the clock tick past 30:23, my PR.  I was still determined to run an amazing race, and I'm not going to lie I was hoping the clock was a little off since I started way behind the start/finish line.  I sprinted up that hill and ran hard across the finish line, and my parents were waiting for me with congratulations.  I also saw a girl from my school that I had known since pre-k, which was totally random but a nice surprise.  I don't even remember what I said to her other than "thanks." I felt so happy and content after my race, probably still because I was hoping that the timing chip was off.  I saw the official results and was proved wrong, and my mood dropped a little.  I was still enjoying the fact that I was with other Endure to Cure athletes and my family and I still had a day at the zoo to look forward to, but I couldn't help being disappointed over not beating my PR.

I was thinking about the race on my drive home after visiting the zoo.  My time was only 50 seconds longer than my previous race, and that was on completely flat ground.  I remembered my struggles up Lincoln Ave: stopping to walk, barely shuffling my feet up the hill after running less than 3 miles.  I should be proud of the effort I put in despite the time and pace I ran it in.  I crushed those hills, and I wish I could go to Flushing Meadows and run that 5K over again and compare my time.  Maybe sometime this week I'll run the 5K I mapped out in my neighborhood and see what time I do it in.

If anything, this experience has shown me how I want to run over the next few months.  Because I have been running 4 miles 3 or 4 days a week for the past couple of weeks, I was thinking I could upgrade to a 4 mile race over the summer.  But after today I realized: what's the rush?  Why should I continue to push myself to run further and further races, it's not like once I hit a certain age I won't be able to run anymore.  And it's not like I'm going to run a marathon and stop running entirely, but I want my journey to that marathon to be a long and meaningful one.  This is why I didn't want to do Chicago in the fall.  I'm in no rush and in no way ready to run a marathon in October.  I know that if I really wanted to, I could, but why would I push myself to do it when my heart and my body aren't ready or willing to?  I want to keep running 5Ks into the fall and get my time below 30 minutes.  Once I reach that goal, then I'll worry about running longer races.  It doesn't matter if I run a 5K or a marathon, I'm still raising money for Endure to Cure, spreading the message, and becoming a stronger person.

My next 5K probably won't be until August.  I'll be playing ultimate frisbee every weekend and working two jobs during the week, so I don't know what my training is going to look like.  However, I know it is not going to stop, and I know that when I run that 5K in August I will do it in under 30 minutes, hills or no hills.

Oh and at least I can relish in one win today: I won my week's matchup in fantasy baseball.  Little victories.

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Posted by Ali B at 10:41 PM

New Running Shorts

My second 5K will be on May 15, 2011.  I chose this particular race because it was enough time after finals and my first 5K, which was on April 2.  Also, it's at the South Mountain Recreation Complex, the site where I used to work.  Also, it's to support the survivors of breast cancer, and I have known 4 women on my block alone who have had breast cancer.  I'm running for the survivors; my race fee went towards the survivors of breast cancer while the money I raise will go towards a survivorship study for pediatric cancer patients.

Survivorship is a very under-studied field.  The women (and I'm sure there are men too) of the Susan G Komen foundation have raised millions of dollars to help women who have had breast cancer.  My project is on a somewhat smaller scale.

In October 2010, I joined a non-profit foundation called Endure to Cure.  This group is made up of athletes from around the world who compete in endurance events to raise money for pediatric cancer research.  This year, we are attempting to raise $50,000 to start a survivorship study at the Chicago Comer Children's Hospital to help children and adolescents who have beaten cancer cope with the crippling side effects of chemotherapy and radiation treatments.

So, back to the shorts, I went to Sports Authority on Saturday to find a pair of pink shorts to wear during the race next week.  Since this is a breast cancer awareness race, I should be wearing something pink.  It was my first pair of real running shorts, and if you need me to elaborate on what I mean by this you'll have to ask.  After walking through the women's and girl's department looking for the perfect pair of shorts, I settled for a $16.00 pair that were (what I thought to be) a size too big and decided they would have to do.

I haven't run since April 26th, the Tuesday before last.  This past week was finals and I was swamped with a 15 page paper, a revision of a paper, a 5 page paper, an essay analysis, a take home final, a film analysis, another essay analysis, and an 8 page paper.  For my three classes.  So needless to say, after the heat during that last week in April, my last run being over 47:00 long (it was 4 miles, and a few days before that I had ran 4 miles in 41:30), and the amount of work I was hit with, I didn't get a chance to run.  The first day back after that much time off is always very difficult, especially for me, because I need to get back into a routine.  I found a new artist I liked (Ellie Goulding, check her out), updated my iPod, and was all excited about ground-hog proofing my garden, so I felt a run was in order.  I slipped on my new running shorts to test them out and hit the road.

I'm terrible at remembering to stretch before my runs, and my calves/shins were not happy about it during the first mile.  On the plus side, the new shorts felt great and I was loving the album I was listening to.  I kept pushing up the slight incline and by the time I finished my first mile in 9:43 I felt like I was running naturally.  The rest of the time I kept reminding myself to fix my form: swing my arms more when heading up hills, keep my feet under me when going down hills, keep my hips square with my shoulders, stay strong through your abs and ribs, don't slouch but relax your shoulders.  It seems silly but when I started having slight back pain I looked into good running form and so far it has helped.

The second mile came at 20:02, and about halfway through that mile my iPod headphones decided to be temperamental and scratchy.  Note to self: don't ever get iPod headphones again.  I was bummed because I was loving my new album and I actually stopped at one point to see if I could fix the headphones.  Bad idea.  My legs would not stop moving, I could not walk in a straight line, and I realized that nothing was going to get fixed if my head wasn't thinking clearly.  So, I kept running.

Now, I could have looked at this situation and thought my run was ruined, and maybe if I wasn't on track for a PR I would have.  But I checked my time and kept running towards my third mile mark, trying to make it within 30 minutes.  I took this opportunity to forgo the music and learn to push myself intrinsically, not extrinsically with awesome music (no seriously, you need to check out Ellie Goulding if you haven't by now).  I ran my first 5K in April without music because I didn't want to have to mess with my equipment and I wanted my success to be based on my personal motivation, not by being motivated by music.  So I pushed through the last mile and a half without my iPod.

I came to the hill on Lincoln, which I've been told isn't really a hill but it's a hill to me.  I kept my eyes about a third of the way up to the top, keeping my pace, and when I saw the top of the hill I really pushed it, using my arms to propel me up the hill, pushing off with my toes, and telling myself "up and over" (the problem I had with Lincoln was I was so exhausted by the time I got halfway up the hill I was barely jogging over the top, making my last mile 3 or 4 minutes longer than my pace time).  I had made it, felt pretty good, and had 3 minutes to run .3 miles and beat my PR.

I modified my 4 mile run so I would jog past my house, run around the block, and pass my house again.  The hardest part of my first 5K was when I was rounding the bend to what I thought was the finish line, and then realized that I had run down a path, loop around, and then come back up to reach the finish line.  Seeing the finish line and then realizing it's not as close as you thought is extremely demoralizing, so in order to up my mental game I thought I would tempt myself with that finish line and learn to ignore my feelings of self doubt.  I ran around the block and back down my street with just under 1 minute to go.

I reached the 4 mile mark in 41:02, 28 seconds better than my previous PR.  Needless to say, I felt great, and as I placed my hands on my legs to catch my breath I touched something hard under my shorts.  I yanked the tag off of my shorts and threw it in the garbage.  These $16 size medium bright pink shorts are here to stay.

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Posted by Ali B at 1:33 AM