Training for Half Marathon

As the New Year begins, all the usual resolutions are being made. All the usual goals plotted. This year my plan is to begin my training for my first half marathon in April. I will have to start back at near ground zero as I have put my running on hold for the last few months. So some of my future blogs will be the progress of this plan and tips I have amassed from various sources.

Tapping Your Inner Runner

Rob Udewitz, PhD., from January 2011 Runners World Magazine, advises on winning the mental battle to hit the road is to focus on the following key points:

• Focus on time-Not Distance
• Think Ahead-How you will feel afterwards
• Reward Yourself
• Listen to Negative Feelings-Recognize & Find Solutions to Resolve that Negativity
• Set Goals the Night Before-Get Committed

According to Vonda Wright, Orthopedic Surgeon, the American College of Sports Medicine Guidelines call for : 

• 2 resistance training sessions per week. 
• 8-10 exercises working the major muscle groups
• 8-12 repetitions per exercise

Runners should target core muscles, the glutes, hips & lower back, as well as the legs and upper body. They should also work muscles differently once or twice a week with something besides running, like spinning.  

Stretching should be done AFTER warming up and done so GENTLY. Runners should focus on stretching calves, hamstrings, hip flexors, butt & quads after every run. Another option to this is doing a Pilates or Yoga class.




 

New Year- New Plans and Resolutions

Well as the New Year has finally arrived, I have taken a moment to reflect on this past year. 2010 was quite a year indeed for me. I experienced new adventures and situations. I have tried to broaden my awareness and my mind. I accomplished some real goals and failed at others. In 2010 I reached the ripe age of 50; ran my first 5K-and won an award in my age division; I went on to run more 5K's and more awards; I ran my first 10K and started planning for my first half marathon; I made new friends and lost others; I began training my new foal; I rescued a dog and brought it into the fold of my home and pack; I accepted tattoos as not quite the taboo they once were; I lost-and gained- some weight; I saw a white Christmas for the first time in quite a while; I forgave and forgot some transgressions; I accepted things that I could not change; I embraced things that were once un-embraceable; I ate things never before tried and I eliminated things tried and true; I went new places; I laughed and grieved more; I let go more; I held on tighter; I saw with new eyes; I turned a blind eye to other things; I explored new places; I learned some new skills; I embraced the artist within; I created; I embraced the sleeping athlete; I challenged myself; I became stronger; I did things I had put off; I did less procrastinating.

But perhaps the most profound thing that happened in 2010, other than my new found zest for life and becoming a more fit women-both physically and mentally is that- I saved a life. Without thought or hesitation, I jumped in and saved a choking stranger. The act was no big deal and hardly noticed. But the depth of how I feel about it is beyond words. If I never accomplish another thing in my life, I know that I was able to give a complete stranger-an individual with no connection to me in any way other than sheer twist of fate- more time- for whatever he chooses to do with it...


So with the new year I have high hopes, optimism and dreams of even bigger and better accomplishments. I may not save another persons life, but just perhaps, I may add to mine...So with a smile on my face, a lift in spirits and light heart- I am plunging head long into the new year...Here's to 2011!!