How to track your runs.

Hopefully by now you’re starting to get the feel of running. It might be tough, but it’s well worth it. Some troubles you might be having, if you’re not going to a local track, is finding exactly how far you’ve ran or even how far a certain route is. Well, if you don’t want to spend the money on a Garmin GPS unit, there are a couple of cheaper alternatives.

• Nike+ for your iPod Nano – This little device works only on your iPod Nano and is pretty nifty. It’s not dead-on accurate, but it’s pretty close. You don’t even have to get the special Nike shoes to use it. Get a Shoepouch this website is a place where you can get a pouch to fit on any brand shoe. Grand total (give or take a buck) $40 for the two.
• Don’t want to spend any cash at all? Easy! Use Running Map This handy website will let you track your distance and allow you to save your routes and share them with others. You can also use Google Maps Pedometer. I haven’t used Runningmaps as much since it’s pretty new to me, but it looks promising.

How to run a half-marathon in 20 weeks! Part 1

In this multi-part series, you’ll learn what got me started and how you can go from couch-slug to marathoner. Part one is my story and beginning running plan. Part two will be how to train for the big run!

The Story:

A couple of years ago, I was a fat, lazy guy who would do nothing except spend copious amounts of time on the computer. One day in late April, when it almost time for bed, my wife told me that she wanted to talk (oh oh!). She mentioned how there were two ladies at her work that walked a half-marathon every year and she was inspired to try it also. She then asked if I would do it with her. Being that I was happy knowing that I wasn’t in trouble, I jumped in with both feet! “We’re not going to walk it”, I said, “We’re going to run it!”

Two days later and several books and hours of research, we started our training. I didn’t have any idea what I had gotten myself into or even if I was going to make it. It was tough I won’t lie, (I couldn’t even make it 30 seconds) but after that first “run” was complete I experienced the runners high that I had heard about and I was hooked.

In September, we ran 10 of the 13.1 miles in our official half-marathon debut. In the excitement of the event we weren’t quite able to run the whole thing, but we did finish in an unremarkable 3 hours and 31 minutes. It was absolutely the best feeling of accomplishment I have ever experienced. So much in fact that we are planning on making marathon running part of our lives from here on out.

The Plan:

How did we do it? Well, first I had to get a good running base before I could log any sort of miles and this next part will get you running comfortably. We followed an 8 week program that got us running for 1/2 hour with out stopping! But first, some tips.

• Get fitted for shoes! – I can not recommend this enough, we didn’t do this until about 2 months in and the difference was night and day. I went from constant shin pain to nearly pain free and it was all because of my shoes. Check your phone book for a running store and go there. They are happy to help and most will fit you as part of the shoe price.
• Wear comfy clothes. Stay away from cotton if you can, it will weigh you down and make you chafe!
• Bring water! Take a drink or two for every 10 to 15 minutes.

Week 1

Monday – Rest. You will have two rest days per week. Do not over do it! If you need more days, take them

Tuesday – Walk for 30 minutes at a comfortable pace. Walk faster than normal but don’t “power walk”.

Wednesday – Walk for 30 minutes at a comfortable pace. Same workout as yesterday.

Thursday – Walk/Run for 30 minutes. Walk for 5 minutes and then Run for 30 seconds. Follow that sequence for the entire workout. Don’t run any faster than about 60% of your top speed.

Friday – Rest. Rest. Rest. You ran for the first time yesterday. Let your body recover from the shock.

Saturday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 30 seconds. This is the same workout as Thursday.

Sunday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 1 minute. You will start increasing the amount of time running.

Week 2

Monday – Rest. Every Monday is a rest day. Start keeping a journal of your runs if you’d like. I found it motivating.

Tuesday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 1 minute. Keep the pace fairly comfortable.

Wednesday – Walk/Run for 30 minutes. This will be an easy day. Walk for 5 minutes and Run for 30 seconds.

Thursday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 1 minute.

Friday – Rest

Saturday – Walk/Run for 30 minutes. Get ready! Walk for 5 minutes and Run for 2 minutes.

Sunday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 2 minutes.

Week 3

Monday – Rest

Tuesday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 3 minutes! 3 minutes? Ouch. If you can’t make it the full three take some short 10 second walk breaks.

Wednesday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 2 minutes.

Thursday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 3 minutes.

Friday – Rest.

Saturday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 4 minutes. You’re doing great!

Sunday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 4 minutes.

Week 4

Monday – Rest, sweet rest.

Tuesday – Walk for 30 minutes. This is basically another rest day, but you need to walk a bit. We’re going to step up the times a little bit from here on out.

Wednesday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 5 minutes. This is a big step. Keep it easy and remember to take 10 second walk breaks if needed.

Thursday – Walk/Run for 30 minutes. Walk for 5 minutes and Run for 4 minutes.

Friday – Rest and get ready…

Saturday – Walk/Run for 30 minutes. Walk for 4 minutes and Run for 5 minutes.

Sunday – Walk/Run for 30 minutes. Walk for 4 minutes and Run for 5 minutes.

Week 5

Monday – Rest

Tuesday – Walk/Run for 30 minutes. Walk for 3 minutes and Run for 5 minutes.

Wednesday – Walk/Run for 30 minutes. Walk for 4 minutes and Run for 5 minutes.

Thursday – Walk/Run for 30 minutes. Walk for 3 minutes and Run for 5 minutes.

Friday – Rest.

Saturday – Walk/Run for 30 minutes. Walk for 2 minutes and Run for 5 minutes. We’re getting closer!

Sunday – Walk/Run for 30 minutes. Walk for 2 minutes and Run for 5 minutes.

Week 6

Monday – Rest

Tuesday – Walk/Run for 30 minutes. Walk for 1 minute and Run for 5 minutes. Gah!! This is a big day. If you feel this is too much add 15 seconds to the walk.

Wednesday – Walk/Run for 30 minutes. Walk for 2 minutes and Run for 5 minutes.

Thursday – Walk/Run for 30 minutes. Walk for 1 minute and Run for 5 minutes.

Friday – Rest

Saturday – Walk/Run for 30 minutes. Walk for 30 seconds and Run for 5 minutes. Again, take it easy and take an extra 15 seconds on each walk if needed.

Sunday – Walk/Run for 30 minutes. Walk for 30 seconds and Run for 5 minutes.

Week 7

Monday – Rest

Tuesday – Walk for 30 minutes. Pretty much a bonus rest day, but you want to keep the muscles loose.

Wednesday -Walk/Run for 30 minutes. Walk for 30 seconds and Run for 5 minutes.

Thursday – . After a 10-minute warm up, Run for 1 mile. Cool down with 10 minutes of walking. You can do this. This is the first “big goal” you’ll hit.

Friday – Rest .

Saturday – Walk/Run for 30 minutes. Walk for 30 seconds and Run for 5 minutes.

Sunday – Warm up by walking for 10 minutes. Run for 1.5 miles. Cool down with 10 minutes of walking. If you can’t quite make it, take the walk breaks.

Week 8

Monday – Rest

Tuesday – Walk/Run for 30 minutes. Walk for 30 seconds and Run for 5 minutes.

Wednesday – Walk/Run for 30 minutes. Walk for 30 seconds and Run for 5 minutes.

Thursday – Warm up by walking for 10 minutes. Run for 1 mile. Cool down with 10 minutes of walking. We’re almost done!

Friday – Rest for the final time on this program!

Saturday – This is it! After a 10 minute warm-up, Run for 30 minutes. Cool down with a 10 minute walk. Celebrate and dance!

Sunday – Warm up for 10 minutes. Run for 1 mile. Cool down for 10 minutes.

YOU DID IT!!!!

Next up: Marathon training!

5 Ways to Embrace Life!

#5 – Give Blood – Every couple of seconds, someone in the U.S. needs blood. Every pint may save up to three people! What better way to embrace life than to give it to some body else?

#4 – Take a Class - Stop in to your local community college. They will have a load of continuing education classes that you can take at reasonable prices. Do something you’ve always wanted to try: Pottery, Art, Even Yoga!

#3 – Read a Classic Book - Go to your local library or bookstore and pick up a classic book. Find out why Atticus is a great name or why Billy Pilgrim has come unstuck in time.

#2 – Roadtrip! – Grab a friend or two and hit the road Friday after work and come back Sunday. Some of my best vacations have been within 300 miles of my house. Find out what’s big in the area and give it a go!

#1 – Try Something New – This is what it’s all about. Do something that you normally wouldn’t do. Pick up a canvas, some paint, and a brush to paint whatever hits you. Go try ethnic food you’ve never had. Go skydiving. Sitting around your house is easy and boring, turn off your TV and live!

Grab The Horns!

Away we go!  I’ve been posting fun facts and encouragement all over the internets for quite sometime, but never in the same place and never in any sort of order.  So today is the day that I start doing just that.  I’ll tackle a little bit of everything: from health to adventure and maybe even some personal growth.