10 Week Beginning Running Plan (for Harpoon and others ..)

[Mark Wagner]

I started running on this plan. It is a run walk plan off the Runners World web site. Harpoon, you were asking for advice ... here you go. I used this plan while I was long hauling. I would get out of my truck at the truck stops and off I would go.

Don't anyone tell me you don't have time. I have trained for three marathons working 50 to 65 hours a week with about 5 hours sleep a night. (no pats on the back ... ) My point being, if you have the will, you can make it happen. For me it was running at all hours of the spectrum. Noon one day, and 3:00 am the next. The bottom line it has to be a priority. So as not to conflict with my family I would wait some nights until they went to bed, then put on my reflective vest, grab the flashlight and take off out the door.

One other suggestion, that I think has contributed to my staying with the running goals I set ... I put everything on the calandar months ahead of time. Say I miss two days, I reschedule those workouts at the earliest convience, even doubling up work outs if I must.

If anyone is even considering running a half-marathon or marathon, it takes a no quit attitude no matter how much you don't feel like lacing up your shoes. I am quite certain Les Barrett would say the same, and is another to ask for adivice. Tom did not run a half-marathon because he didn't have a plan. I cannot stress enough to put it on the calandar. When I have a workout I have not done, staring me in the face right above my computer, it puts just enough guilt trip on me to push my 'hiney' out the door.

Here is the link ...

http://www.runnersworld.com/article/0,5033,s6-51-184-0-2201,00.html

Mark

 

[Raverlaw]

Mark,

Nice resource. thanks for the link!

 

[Mary]

Mark's right on

Mark's right on

Harpoon,
I concur with both Mark and Tom. I'll start with Tom's assessment that a 5K charity run is a win-win situation for everyone involved. The motivation is so high, and the rewards are so great, you will be amazed at how good you feel. Usually they really aren't too competitive in nature; everyone is just trying to make the goal they've set.
In regards to Mark's advice about putting it on the calendar, I agree completely. However, I never pencil in a session until after I finish. Each day, I look at the lapls I'm recording on the calendar to decide what I need to do to meet the week's goal. I motivate easily, so just seeing the numbers spurs me on. I put my calendar on the refrigerator; Mark's idea of on the calendar is probably better.
Finally, I too have never used lack of time as an excuse. When I started 18 years ago, I had five small children--the youngest 10 months. I got up at 4:30 so I could get my swim in before my husband left for work at 6:30. Ten years ago I added a four mile hike to the swim, but stayed with the 4:30am time frame. If you want to do something, you will find the time. Witness Mark's runs at the truck stops! I find that extraordinary.
I hope you decide to try preparing for the 5K. I think you'll find a huge crowd of admirers here to cheer you on.
Mary

 

[Mark Wagner]

Your amazing Mary. I have only been at it consistently two-and-a half years, and yet you have held to a disipline for 18 years. I am in total admiration. By the way, it is about time we get a face to to Mary! You really have some wonderful ideas, and I know their are some pretty serious bikers that frequent this site. I have thought serious about a 'tri'. Last year when I tore my hamstring, I did a little cross training, and really enjoyed the change of pace some. I was just getting into the 17 week pre-marathon phase when I got hurt, so I only did it as long as necessary, (around 3 weeks) and then just slowed down my running pace to eventually run the marathon. My neighbor is an elite ranked tri-athlete and competes in the full iron man competitions, and even was selected to compete in Hawaii, a few years back. Last year in Canada, he placed 5th in the marathon, but the swimming and biking put him just out of reach time wise. Amazing to think a man or woman can swim 2.5 miles, jump on a bike for 112 miles, then run 26.2 miles. (and I think a marathon is tough!)

 

[Harpoon]

4:30am????


My wife will tell you I get DAMNED ornery if I don't get at LEAST 6 hours of sleep, and even then I'm no picnic...


We usually get home around 1am and into bed closer to two most nights, our kid gets up at 7 almost every morning and it's pretty hard for me to get myself moving to do much of anything that early. My cardiologist has even questioned me about it on occassion. I should be getting a lot more sleep than I do but wiht the hours I work and the hours I have to be up to take care of the family and all, it's just not possible.

My kid's in no state to participate with me. He would maybe run for 20 feet or so then get distracted, 4 year olds aren't suited for marathons. The jogging stroller wouldn't work either, too expensive for us.


Just random thoughts blowing through my head, that happens a lot....

I'm not sure when the local ALS run is, my wife suggested June but we don't really know for sure. Dunno.


I think my problem right now is I get too many ideas that I want to try and can't set my sights on any one to follow through on.

Wish the kung-fu thing hadn't gotten side-tracked by all the colds I started picking up. And the broken rib bit.

 

[Mary]

Mulling this over

Mulling this over

Harpoon,
Don't let my exercise time scare you off. I don't know if I could run at 5 am myself. All that's involved in my "early bird" swimming is driving to the pool (and I'm still asleep, so that's painless), walking to the edge of the pool, and falling in. Once I hit the water it's wake up or drown, so I wake up.
Running at that time of day would be much more difficult for me too!
I looked at the site Mark sent along, and it says a workout every other day is sufficient. Perhaps if you marked a route in advance (counting going and coming as the total distance) it wouldn't seem so impossible. You could do your cool down back at home. Maybe ask your son to join you in that.
I don't know the answer to your situation, but I do think it's great that you're trying to sort all this out.
If you could find out the details of the ALS run, it's possible that the race incorporates a walking event or one mile run/walk. Many of them do. If you could do that portion, it would give you a feel of what's involved.
Maybe some of the others who run can offer better suggestions.
Mark, thanks for the kind words. The discipline of exercising seems to be a part of whom I am. I have done it so long, I just naturally gravitate towards others who share the same desire.
Mary

 

[tommy]

Harpoon,

It's not like right out of the box you need to get up at 3 AM to run 20 miles. More on that in another post in a few minutes.

Find a similar event coming up soon and just go and watch. You'll see lots of poeple in different stages of fitness. Drink a bottle of water and eat a banana. Then sign up for the ALS event. Participate as you are able. Like the Mike ad "Just do it".

 

[sylviayasgur]

hi all!
mark, i haven't been on much lately, but you are just so incredible!
what an example you set to newbies here. i am in such awe of you and all you've accomplished. keep it up, it's great!
i, too, have been running for many years (33!!!). i love the site you noted and think it's a great one for starters. i think it's important for all new runners to remember that you should start small and grow from there.
for example, i decided _back when i was 15_ that i wanted to start running. i had always jumped rope,hiked, walked,tennis, softball, etc., but not running.
the first day out, i ran around my parents' house one time. the next day (or day after that, can't remember) i ran around the house twice. then three laps around and so on and so on. by the time i was comfortable running about 100 times around the house, i decided it was time to hit the track.
my dad joined me a year later and we would run every other day at the track.
it has become a part of my life just like meals. i don't love to run and have done aerobic classes, etc over the years (instead of or in addition to running), but am now back to running.
these days (after injuring my foot running long distances outdoors) i run on our treadmill and watch movies while i run (it's nice and distracting and i could run forever). when i go on vacation, i run outdoors and listen to books on tape while doing so.
my entire family knows that when i don't get my run in, i can be grouchy and testy. i do this strictly for my mind (although it certainly helps in the weight management dept_but my body is so used to it being part of my daily life).
i have so much respect and admiration for all of you on this site who run, are starting a running program and even those who just walk or keep active.
having seen what joey's been through, i know what your bodies have endured and to condition the body back into shape is not an easy feat.
i wish you all happy running and only the best.
-sylvia

 

[Bunny_Rabbit]

Mark, I was so inspired by this post I thought what the heck, lets see if these lil' legs of mine will run!

I went to the gym, got on the treadmill, and had myself a 5+ minute jog! I've never run more than 1 minute since I've become an adult. This may sound like nothing but HOLY COW, I was freekin' amazed with myself.

I'll have to try it again some day soon. However my legs are so freekin' sore it's silly. haha wow, I always knew I wasn't built for running.

 

[Harpoon]

Heehee...


Dunno what I've got myself into here...


I'm working things out with the wife so I can go back to cardiac rehab a few times a week. They allow "alumni" to come in and use the equipment for a nominal fee (I think it's $4 a session) and provide a self-operated BP device and a log book for keeping track of yourself.

I figure that's one place I can start.

We have three different tracks in the area, two high school tracks and one for collegiate atheltics. They're all kept in great shape. Plus the college has a nifty feature called "Ring Road" which is about three quarters of a circle, 3/4 of a mile long that all kinds of people in the community use for exercise, including walking their dogs. There are stations set up for extra fitness exercises, though I don't know that they've been kept up as of late.

Lots of places I can go to walk, run, jog. There are also two pools (one at the college and one at the public school) that are opened to the public a few times a week AND a few VERY long corridors on the college campus for walking indoors...


Just gotta get up and do it I guess.

Motivation is one catch, finding time is another.


Couple questions:

Any suggestions for warm up/cool down exercises? I've got several, just curious if there are others that would apply to jogging activity...

What about shoes?

 

[Mary]

Great

Great

Harpoon,
All your options sound great! You're going to have a blast! If you did Martial Arts previously, a lot of their warm-up exercises are good for any type of aerobic activity. My son and husband do martial arts and run, and they say that the two really compliment each other in terms of flexibility and aerobic endurance.
Mary

 

[Mark Wagner]

Hi Sylvia, and Bunny,

Sylvia ... Thanks for posting. I miss seeing you, but understand how life's commitments can draw us away at times. It seems like the only time I have to post is when I am off ... then I try to get it all in at once!
You said it so well. For me, my running has just become a habit now. I too get cranky when I miss my run, and sit around looking at the clock until I finally get out the door. I hope you and Joey are doing fine, and Joey is in good health these days. Please tell him "Hi" from me. You two were one of the first to send a post my way, and I think of you often.

Bunny ... Don't give up girl! Go with the program and just take your time. 5 minutes the first time is quite a bit for most people. No wonder your sore! I think the hard part of starting a running and or excercise program is getting through the first 5 weeks. First there is the excitement and enthusiasm of, "Okay, I am going to loose a few pounds, kick some butt and stay with this forever" .... then a week and a half later you find yourself so sore you say, "Maybe I'll just skip today." The next day you say, "Maybe I'll just take one more day off, after all I still hurt a little" .... two weeks later, you cannot even figure out when you actually gave up on yourself. Again, like I said earlier ... put it on the calandar and right down your goals. PS Bunny ... I was pulling for Toronto. bummer. Maybe next year.


I am very goal motivated. I have my faith, family, and more personal goals, and I will not list them; but in December of 2001 when I set my New Years resoulutions, I wrote everything on paper. Okay, you all can laugh, but here they are anyway!

Run a 10K .... (no idea I would run a marathon let alone 3 in the next 2 and half years.

Sky Dive at age 45 (this scares the heck out of me as one, it is coming up in the next year and two, I am scared of heights!)

Climb Mount Rainier at age 50 (with a professional climbing team)

Go on a fishing and hunting trip in Alaska at age 55

Age 60 ride in a hot air ballon. (I am going to beat this fear of heights thing! ... Maybe marry my wife again up their ... mmm?)

Age 65 visit the Holy Lands and Africa.

My more recent goal set, around I would say over a year and a half ago ... to have run a marathon in all 50 states, 2 in Canada, and one in DC. Right now I am on track to run my last one at age 70.

Last, that as I sit back in my 'lazy boy' and look back, I know I have left a legacy 'passed down to me from my great grandparents' of faith and integrity, too again be passed down to my great grandchildren.

The only thing left then is to close my eyes and wake up too the face of God.


Mark

 

[Harpoon]

OY!

OK, I'm setting a late New Years Resolution, to kill off Mark so I don't feel so pathetically lazy compared to other heart valve recipients....



You know, I'd be happy if I could just stick to doing my kung-fu stuff more than 3 times a week, not counting class time.


Today I took the lil'one to the college track just to see how he'd take to it. I started walking around the track with him, he wandered off into the center area to run around and pick dandelions. I had given instructions not to go OUTSIDE of the track area and he stuck to them for a while.

I got about one quarter of the way around the track and he started getting boooorrrrrrreeeeeedddddd......


Yeah, it was time to go. So I took him to a playground where we ranaround wiht a few other little kids for a while before grabbing some beverages to cool off with at home.


I gotta find time to do this stuff when I don't have the kid with me. He needs too much of my attention to do anything for myself at this point....

 

[Mark Wagner]

Funny Harpoon! The kids sure grow up fast. Enjoy those times. I was so busy making a living and career, I missed out on so much with mine. You can never get that time back. Soak in every last minute with them. ... Mark

 

[Mary]

Your goals

Your goals

Hey there,Mark!

We need to talk about the skydiving goal. You need to try hot air balloing
first, if you're not comfortable with heights (just my own opinion).
I jumped until I made it to free fall, then let it go. Although I'm not scared of heights at all, it's still a pretty scary thing to hang off a wing with the air rushing past at 90 miles an hour.
Mary

 

[Harpoon]

All of the photo links are busted but here it is...

http://www.angelfire.com/ny5/billymead5krun/

This site is through Project ALS, one of the run's benefactors.

http://www.projectals.org/event_running.html


I gotta get on the stick and start walking...

 

[Mary]

Harpoon,
I just looked at the website. I see where there is also a two mile walk. No matter what distance you end up walking or running, I will happily sponsor you.
Mary