The Best Laid (Running) Plans…

Monday is usually my day to check in with my recent week of training. After finally sharing my revised training plan for the SLO Marathon, and having a really good start to the week, I was really excited about reporting how great week two of the plan went.

Well, the best laid (running) plans…

Oh, Monday was awesome. I ran according to plan, 6.1 miles with four at half marathon pace. Done, and it felt great! Then things started to go wrong.

Best Laid Plans 3

First, my Wednesday clients changed their training time. That meant I had to shorten my workout, which wasn’t too bad. It was my first interval workout in months, so I didn’t mind have it to shorten it to four-half mile repeats instead of six. I finished with just under four miles, but that was okay too.

Then it got worse.

As I was driving home from work on Thursday afternoon, I started to feel that little tickle feeling at the back of my throat that says that maybe you’re coming down with something. I wasn’t surprised. I’ve been surrounded by sick co-workers for over a month, so it was more surprising that I took so long to get sick. I took an extra dose of Vitamin C before bed and crossed my fingers.

Best Laid Plans 2As I posted on Instagram, I had good company while I was sick.

To no avail. Not only did I wake up with a full-fledged cold, I also had a migraine. It started about 11 pm on Thursday night and lasted until I went to bed the next night (though it had improved a lot by then). I had to call in sick to work and just lay pathetically in bed most of the day. Obviously, no running got done.

Saturday morning I woke up without a headache, but my cold was horrible. Unfortunately I had to work. We were having our January “Fitness Fling,” one of our busiest days of the year and I was needed. The four easy miles on the plan did not get done. I could just barely hold myself up, and when I finally go home I fell into bed.

Sunday was scheduled to be my 12 mile long run. That did NOT happen. Though I felt better in the morning, I had a terrible cough, runny nose, and just felt tired. I felt proud of the mile long walk I managed with the dogs.

Best Laid Plans

The upcoming week isn’t looking much better either. On the plan is seven miles with 6-half mile LT intervals. Yeah, right. I might have been able to get a few easy miles in, but that clients switched her appointment to 7:00 am on Monday and Wednesday, so I will need to make accommodations for the rest of the week too, even as I feel better. On Wednesday I have an hour between clients in the morning, so I can head out the door of the fitness center, warm up and do some hill repeats right outside the front door. The club where I work is on the incline up toward the Santa Rosa Mountains, so there are great inclines within the gates.

Of course that’s presuming my cold is gone. Or I can run a few easy miles.

So basically, by the time this all plays out I will lose about a week of my training plan. Not too bad since it is early on, but I really want to build the mileage up, especially on my long run. I’m not worried about the speed work. There is still plenty of time to reap the benefits, even if I miss a couple weeks.

It’s just annoying. And I didn’t feel very brave.

Brave

How was your training week? I hope it was better than mine!

Reaching 2015 Goals with Help from Walmart Family Mobile

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #HappyNewMe #CollectiveBias

As I promised in my 2015 Running and Fitness Goals, this is a week of running. And writing about running. From how to stay healthy and uninjured, how to train, and now, how to stay motivated during marathon training.

Walmart Family Plan 6

Marathon training is pretty hard, especially when you’re, ahem, 57 and trying to set a high standard for your race. Day after day of running, increasing mileage, adding speed training, and of course, those beloved long runs of 18-22 miles. I better stop thinking about it before I really begin questioning myself!

Even though my husband is going to run the SLO Marathon with me, much of my training is on my own. When I’m out on the road I need a few things: safety, motivation, distraction, and diversion. Fortunately, Walmart Family Mobile and my new LG L90 Smartphone have me covered.

I recently headed to Walmart in Indio to sign up for Walmart Family Mobile and purchase my LG L90 Smartphone (I was looking specifically for that phone, so I had to go a little farther from home). I was happy that I did, as the Walmart in Indio is brand new, huge, and wasn’t very crowded. A perfect combination!

Walmart Family Plan 2

I was really happy to learn about the Walmart Family Mobile plan. For only $34.88 a month ($29.88 for additional lines) you get unlimited talk, text, and web, and 5GB of 3G data. With the skyrocketing cost of mobile phone plans, it is nice to know that here is a family-friendly, budget-friendly option available.

I purchased the LG L90 Smartphone. It has everything I can need in a smartphone, with an Android based system (running 4.4 KitKat for you techies out there). Since this phone is designated as my “Run Phone,” I immediately downloaded all the apps that I could think of that would help me reach my goals. This included music and audiobook apps, GPS tracking apps, running logs, and of course, Instagram and Twitter (still gotta share those milestones, right?).

Walmart Family Plan 3

Of course, since I love my social media, photos are important, and the LG L90 has a good camera.

Walmart Family Plan 7

I think the most important thing is that I have a good phone, with a strong 3G connection, that is convenient to carry with me while I’m running. You just never know when you will need to call for help and it really gives me a feeling of security to know I’m carrying this phone while I run. It fits easily in my Flipbelt or an armband, and is so light weight I barely notice that I’m carrying it.

Walmart Family Plan

I have it pulled out to show off the phone, but the LG L90 fits easily in the media pocket of my top.

We all need a little help with our goals from time to time. I love the motivation I get from this phone. It will help get me out the door, keep me safe and engaged while I’m out there, and record and track my training (and share it too!).

What motivates you to reach for your goals?

5k Friday: Your 12 Week 5k Training Program, Week 1

Are you ready to rock 2015? Do you want to change your life, lose weight, get fit, feel amazing? I’m here to help you do just that.

Note: While this is primarily a training program for first time 5kers, starting with Week 2 I will include a plan for runners who have completed a race or two, and now have the goal of running faster. Stay tuned!

While that might sound like a cheesy infomercial, it is not. It’s the truth. I’m going to help you commit to fit in 20-15. Not a resolution to exercise and lose weight. A commitment with a real goal. And that goal is…train and run, really run, a 5k.

Run a 5k

Oh, you say you can’t run. You say you hate running. You say you’ve got bad (fill in the blank) knees, hips, back, etc. I say to you, nonsense! You can learn, if not to love running, at least to enjoy the fresh air, the accomplishment you feel after a run, the way running can help with weight loss and management.

Just ask my friend over at It’s All About Me! Deal With It! If I may quote from her Winter Running post of several years ago, “I still wouldn’t classify myself as one of those people who enjoys running, or experiences the elusive “runner’s high.” But I do enjoy the peace, the calorie burn, the way it makes my body look, and how I feel when I am done doing something only 20% of the population is willing to do.”

Run a 5k 2

So just toss those negative feelings in the trash and head out of the door. DO NOT run. Yes, you heard me right. Do not run. If you are one of those naysayers, reading and saying, “No way, Deb, I tried running, hated it, hurt myself, bored me to death, etc., chances are, if left to your own devices, you would step out that door and run for two or three miles and either hurt your knees, back, or whatever, or simply have such sore muscles the next day you cannot walk, whereupon you say, “I hate running.”

We’re not going to do it that way this time. Now, of course, some of this depends on your level fitness before you start your training. For this first post, we will assume that you are a very beginner. You could probably walk one mile, maybe two, somewhat briskly, at least at the beginning. We’re going to get you started on a 12 week plan that will have you ready to run a 5k at the end. So, the first thing to do is pick up a race schedule, check online, and find a race that is scheduled about three months from now. (If you already run, but would like to run stronger and faster, don’t despair, my next 5k Friday post will have some tips just for you.)

Run a 5k 5

Day One: So, we’re walking out the door. A brisk walk, to be sure, but a walk. Feels pretty good, doesn’t it? Fresh air, nice sights. I do realize that this is winter, and some of you may need to do this on a treadmill, which is kind of sad, but the workouts are the same. Walk and dream of spring, it will be here before you know it. Now that you’ve walked about eight to 10 minutes, let’s try a little run. Fast, slow, it doesn’t matter. See if you can do it for a minute. Then, stop and walk again. Wasn’t that easy?

Keep walking for about two minutes, then try that minute run again. Do this three more times, finishing with at least five minutes of walking. Do not give in to that type A exerciser, the one who has injured you in the past, and try to run the whole time. Follow my instructions. Oh, and just call me Coach.

Run a 5k 3

This first workout will take about 30 minutes. When you’re done, spend some time stretching, particularly your calves, hamstrings, quadriceps, and hips. Check out this post for a great stretching program for runners. It is also helpful to ice your knees and shins.

Day Two: Repeat day one workout. Seriously. You don’t need to increase right away. You need to start slowly, stay healthy and uninjured. Repeat. Day. One.

Day Three: Rest. You can do some strength training if you want, or Yoga, but if you are really out of shape, keep the work out light. You’re easing into that, too.

Run a 5k 6

Day Four: Repeat the day one workout with one change. The running interval can be raised to 90 seconds, while the walking interval in between is lowered to 90 seconds. Don’t forget the stretching and ice.

Day Five: Rest. Totally (no this isn’t an excuse not to mow the lawn or cook dinner).

Day Six: Repeat day four.

Day Seven: You know that day seven is supposed to be. Rest (although again, strength training, yoga, Pilates, extra stretching, are all acceptable rest day activities).

Run a 5k 4

So now you’ve completed your first week of training. While it is true that you aren’t running very much (yet), you’re not injured either. Take a little inventory after week one. How are you feeling? Have you been stretching and icing? While I’m not covering it in this post, healthful eating is important too.

Next week we will continue to slowly add running time and reduce walking. If you haven’t done so already, now is a good time to invest in a good pair of running shoes. Visit your local running shoe store, where you can be fitted, allowed to actually run a little in your shoes, and someone can help guide you to the best shoe for you.

Check in next Friday for 5k Friday: Week Two of 5k Training. Beginners will receive their next week of training, while more advanced runners will get some advice on running stronger, longer, and faster. Stay tuned!

This post is revised and updated from a beginner 5k program I created several years ago.