Category Archives: well-rounded runner

Feb 07 2012
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gear, good to know, guest post, well-rounded runner

making a case for a heart rate monitor

Kelly loves her heart rate monitor and makes a good case for one. Makes me want to dig mine out of…um, somehwere.
Come back tomorrow for details of this weekend’s runs!

~krissie

Running is a simple sport. It’s a natural motion like chewing or walking. Sure, there are things that can be done to make it more efficient, and practice always makes you better, but it really doesn’t require much. Even less if you buy into the barefoot running movement. I, myself, prefer to run in shoes, and I’m ok with that.

Navigating the needs and wants of running gear can be difficult and confusing. Shoes, clothing, fuel belts, smartphone apps, GPS, Heart Rate Monitors, MP3 players, earbuds, the list goes on and on. None of this stuff is cheap. I started running with just an Ipod. Then I got a smartphone app that would track my distance. Then I made the leap to a Heart Rate Monitor.

Initially, I bought a heart rate monitor to track my burned calories. It tracks your heart rate and uses your height and weight to calculate the calories you’ve burned during your workout, which also helps if you’re counting calories. If you’re running, you can estimate that you burn about 100 calories per mile, but that can vary depending upon your effort and your weight. For example, running a 12 minute mile took more effort for me when I began running than it does now, so I burned more calories doing the same workout a year ago because I weighed more and it took more energy. Energy burned=calories burned.

I’m a numbers kinda girl so I love to see those numbers on my wrist tick up as I go. The monitor I use shows the burned calories readout under the display of my actual current heart rate so I can monitor these at the same time. In the beginning I didn’t pay much attention to my heart rate. It was just incidental that when I glanced down at my wrist to look at the calories display, I also saw my heart rate.

It wasn’t until I had been using the monitor for a while that I noticed a change in my heart rate, especially on routes that I ran often. I’d be plugging along, usually up a hill, look down and see that my heart rate was slower than the first few times I’d run the exact same route. I noted the difference and attributed it to a slower pace. I didn’t seem to be working as hard as in the past either. So when I sat down to analyze and track (I said I loved numbers) the data from my running app and my heart rate monitor, I was surprised at what I found. I was running the same or faster pace than when I had begun and my heart rate was lower! There was only one conclusion to draw from these findings: I was getting fitter!

So there I was. Working hard and seeing quantifiable results in my fitness. Reduced blood pressure, lower resting heart rate, lower working heart rate. All of my “numbers” were trending down, surely my weight would be too. I hopped on the scale and found that I was the same weight as the last time I weighed two weeks earlier. Bummer. I had been eating well, working out and listening to my body, but had seen no changes in my weight. The shape of my body had even changed! It was then and there that I decided that the numbers on the scale were not the only important ones.

I use my heart rate monitor as a guide depending on the kind of run I’m doing. If I’m doing a long run, I try to keep my heart rate under a certain number. If I’m doing a tempo run, I use it to gauge my effort and make sure I’m putting in the work that will make me improve. Lately, I’ve been having some trouble pacing myself and I run out of gas too soon, so I use it to make sure I’m not working too hard to fast.

There are all kinds of ways to train with a heart rate monitor. You can find some of them here, but those involve percentages and equations that I’m just too impatient to deal with so here’s my bottom line. I started to use a heart rate monitor when I was a very novice runner. I wasn’t any good at listening to my body and still struggle with it. My HRM translated my efforts into a readout that I could see. Over time, that readout became something that I could understand and use as a training aid that I still use. I’m still learning how to use the information it gives me to my advantage. I may not use the formulas and percentages of maximum heart rate and all that jazz, but you don’t have to do that to get the benefit out of it.

If you’ve taken up running, jogging, run-walking, race-walking or just plain ‘ole walking for the benefit of your health, like I did, a heart rate monitor can help you see the subtle progress you’re making that you may not see anywhere else yet, including on the scale. You can see quantifiable results just by tracking the numbers on your wrist. If you’re counting calories, it can give you an accurate number of calories burned to track.

As a new runner, it may be hard for you to listen to your body. There’s a reason for that. IT’S HARD! We’re conditioned to sometimes ignore the things our body is telling us because we’re busy with work or kids or whatever else. Sometimes we need cues that tell us that we’re working too hard or not hard enough. A heart rate monitor can give you those cues. Everybody is different and what is training too hard for me may be different for you. It takes some time to learn what your cues are but when you do, I promise, you’ll be amazed at the progress you didn’t even know you were making!

Feb 01 2012
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going long, good to know, guest post, half-marathon, marathon, well-rounded runner

Tackling the Long Run Part 1: How in the $#%^ do I run that far???

So my running buddy Erin was sweet enough to write out a few posts about running long so there wouldn’t be crickets here while I was out of town. Thanks so much, E!

Now that you have mastered your initial goal, which was to begin running and build a nice base, you may wonder “What next?” For some of us, part of the lure of running is always having a goal to work toward. That usually comes down to either going faster or going farther. I am a self-proclaimed slow runner so someone else can help us with the speed part. However, going farther is something I’ve accomplished and working toward again (shout out to my fellow Flying Pig’ers!!). The key to remember: Running a long run is not as intimidating as it seems.  Remember when running a mile seemed impossible? But with a plan and hard work, you ran that mile.  Same thing goes for big mileage.

First, what is your mileage goal? Do you want to run a 10k, a half marathon, or marathon? Or some other distance in between? Then research plans either online or in books and magazines to help you get there. Most 5k or 10k plans last 6-8 weeks. Half marathons typically 12 weeks, and marathons about 16 weeks. Choose a race (or deadline) that your plan can fit into. If you need to add a few weeks that is okay, but don’t take out too many weeks or your plan may not get you there.  Sources I like are Hal Higdon, Cool Running, and Runners World.

Training plans typically will have you do one long run a week (usually on the weekend when you aren’t working) and a varying number of shorter runs during the week.  You will gradually build up your mileage on your long runs until you reach your goal.  Then, if you are doing a half marathon or marathon you will end with a few weeks of tapering. You will be plenty rested and injury free for race day.

But how do you actually choose a plan for you? BE REALISTIC. I found a great marathon training plan that called for five runs a week.  I can count on one hand the number of times I’ve managed to run even 4 times a week so I knew this plan was completely unrealistic for me. Instead, I kept the long Saturday run of the schedule and changed the mid-week runs. Using another schedule, I inserted what I knew my body could handle.  Combining plans helps you to tailor the schedule to something you are more likely to accomplish.

Tip: I always schedule long runs for Saturdays so I get it out of way. However, it also gives me leeway–if the weather is bad or I’m not feeling well, I always have Sunday to make up my run.

Do you need cross training? Maybe.  If you want to strengthen your core or want to get aerobic exercise without putting more strain on your knees and feet, then go for it. I have a blast at Zumba so I want it in my schedule. I like yoga. So I keep it there.

Rest days are important. I have 1-2 rest days per week.  Others do more. Find what will work with your time and body.

In summary, find a good outline of a plan and change it to suit YOU keeping in mind your body and how much time you realistically have.  If you get a few weeks or a month into it and it’s not working well for you–change it!! Training plans are not one size fits all.

Stay tuned for Part Two: hydration and fueling during your long run.

 

Jan 25 2012
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gear, good to know, group run/shuffle/walk, guest post, photos, well-rounded runner

YMCA Strength and Conditioning Clinic

Huge thanks to Kelly for the pictures and write-up from the Strength and Conditioning Clinic last weekend at the YMCA. I was especially bummed that my body didn’t cooperate well with this event. Looks like you had such a good time – and learned so much! 

The LexRunLadies took it downtown on Saturday January 21st, at the YMCA on High Street. Ten ladies braved the potentially icy roads to meet with Y personal trainer, Jason who gave us some instruction and ideas on Dynamic and Static stretching, strength training and injury prevention.

Jason showed us 10-12 dynamic stretches and we followed his lead in performing them.  Some of them were a bit silly (walking like Frankenstein’s monster) and some were very simple (skipping). He assured us that even though we thought we looked silly, our bodies would thank us, and even reward us for doing these with fewer injuries and sore muscles. (Stretching instructions to come!) Jason suggested doing this type of “dynamic stretching” after a few minutes of moderate running to warm up your muscles, and then go on with your scheduled run.

We moved on to static stretching. Everyone remembers static stretching from Gym class in school, but it turns out that there had been research showing that doing these kind of stretches before running can actually do more harm than good. Jason said that we should be doing these stretches after our runs to lengthen our muscles, improve flexibility, and work out some of the stiffness that creeps up during our runs.

Jason also talked a little about injury prevention and gave us a few tips on how to deal with sore muscles and muscle knots. He told us that it’s important to be consistent and use the dynamic and static stretching as a tool. Stretching is just as important to improving as the miles you put in. When you get sore or stiff muscles, it’s critical that you take the appropriate action to prevent further injury. This is where things like rest days come in. It can be tempting not to use rest days when you are seeing improvement or when you’re in training for a race, but rest days are just as important to your training as your runs. They give your muscles time to build and recover, and be ready for your next workout. 

Jason introduced us to some tools to aid us in dealing with sore muscles and knots.

The Stick:

The Stick is sort of like a rolling pin with multiple short rollers instead of one long one, though he said an actual rolling pin would do the same job. Basically, you roll The Stick along your muscles to smooth out the tight spots. You’ll be able to tell the tight spots or knots in your muscle as they’ll be hard and likely painful to roll over.  This is normal. You need to work these knots out because they can cause more damage to your muscle if you don’t.

The Stick is available at thestick.com, amazon.com, John’s and a ton of other online retailers and cost around $30 depending on the model you buy. There are also different brands that are similar to The Stick available.

The Stick relies fully on your arms to do all of the work and get the tool to penetrate into the muscles where you need it.  This can be difficult for a lot of us who are still working on building upper-body strength.  That’s where the foam roller comes in.

Foam Roller from Foamerica:

Grid Foam Roller from Running Warehouse

The foam roller is used for the same purpose as The Stick would be. To work out the kinks and knots in your muscles.  Unlike The Stick, foam roller exercises use your body weight to work the knots in your muscles. There are all kinds of different varieties, lengths, and diameters of Foam Rollers out there. These take a little practice and a lot of balance to use effectively. There are classes given in the use of the foam roller, but you can easily find video tutorials on youtube.   They’re available to purchase at John’s, amazon.com, running warehouse, and other online retailers and start at around $10. A Grid roller will cost you around $40.

After the clinic at the Y, some ladies went for a run around downtown covering distances from 4 to 10 miles. Luckily the weather didn’t get as bad as it could have and we didn’t find one icy spot.  

We had a blast on Saturday and learned a lot. Thanks again to the High St. YMCA for lending us your space! Thanks to Jason for giving us your time, your expertise and your photography skills. Thanks to all the ladies who came out and made this even a success!

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