5K to Marathon Training

Runners can quickly develop a surplus of shirts from all of the races we enter.  Once there are too many to wear, we have to decide how to best make use of them!

I don’t run nearly as many races as alot of runners, but after a few years, my dresser drawers, closet shelves, boxes and bags quickly fill up with them.  It’s great that more and more races are offering high quality tech shirts, but piles of them quickly grow as well.  With so many new ones to add to our stockpile, it gets more difficult to “wear out” the older ones.  It can be nice to finally “retire” a shirt after it’s useful life and turn it into a rag—just to make room for the next one.

My choice of what to do with them has been to give them to family members, particularly my 4 lovely nieces (I can’t wait for my little nephews to grow more to take their fair share).  Giving gifts to kids, brothers, parents, friends of friends gives me the hope that they are becoming involved (maybe even interested?) in an important aspect of my life.  Maybe they’ll become runners and enjoy the same benefits that I do.  Maybe they’ll be proud of my accomplishments.  Maybe they’ll appreciate the fact that the sport of running is so involved with fundraising for wonderful causes.

After running a bunch of races within a few weeks, I suddenly had 4 shirts to bestow on worthy recipients.  I gathered up my nieces and showed them each shirt, telling a few tidbits of each race, to personalize them a bit.  Starting with my oldest niece, they each chose a shirt.  I was happy that they immediately put them on, so I snapped this photo:

Some popular choices for dealing with surplus shirts:

• Give them to charity.  New shirts are better than “used” ones!
• Donate to a running club which collects them for a particular charity or uses gives them to kids who participate in certain races.
• Immediately turn the ugly ones into rags and wash your car.
• Sew them into a bedspread or wall hanging.
• Use them as work clothes, especially for those dirty jobs.
• Wear a different race shirt every day of the year.

Caesar Rodney Half Marathon - Wilmington, Delaware

I was running in the park the other day when a woman in the opposite direction called out to me,”You’re fast!”  It didn’t really matter what I thought my speed was, since I was certainly moving more quickly than the woman and her dog.  But I smiled and felt good.  I wasn’t doing speed work, but I felt decent, considering the humid conditions.  It is a 1.75 mile loop course, so she had seen me once or twice before proclaiming me to be fast.

Everything is relative
We’re all “fast runners” compared to slower ones…or compared to walkers…or compared to couch potatos!  It’s good for you to “feel” fast sometimes, especially if you know you’re really not.

I consider myself a decent runner since I sometimes have a chance at placing in my age group at 5K’s and I’ve qualified for Boston.  But there are lots of local people who are faster and the fastest of those can’t compete with nationally ranked runners, never mind the Kenyans and Ethiopians.

“He’s slow.  She runs at a good pace.  He’s really fast.”
Each of us uses our own pace as a benchmark.  We compare our speed to running buddies, in race results, and even by checking out numbers on race bibs to see if others have a “lower number”.  We subconciously consider slower paced runners as “slow”, those at our pace to be “medium” and those at a faster pace to be “fast”.  If we can’t hang with someone for even a few minutes, they’re “super fast” or “crazy fast”.

It just doesn’t matter.  Just run!
It’s helpful to know the comparative speed of running friends during group runs, so you can gather before or after and not have anyone feeling left out.  Just don’t worry about “slowing someone down” or being the last finisher among your friends.  You’re still miles ahead of the average Joe and therefore deserve to feel as fast as you want!

McCorq’s 5K Fun Run
To level the playing field, on of the leaders of my running club organizes an annual 5K where everyone’s start time is handicapped.  Slower people start first, with the fastest starting last (based on best 5K time run in the previous 12 months).  Theoretically, everyone would be finishing at around the same time and anyone could be the winner.  As you can imagine, the race is quite popular.  To make it even better, “everyone’s a winner” since participants are asked to donate prizes and there are always enough for everyone to get something.

Feel fast.  Enter a 5K and then wear your shirt proudly.

Running is known as a great “stress reliever”.  Many people go for a run to energize themselves and get the day off to a good start.  Others jog or run after a hectic workday.  Besides clearing your mind, running can be therapeutic in helping solve problems or proactively putting you in a better frame of mind.

Besides just trying to maintain your sanity with peaceful thoughts, make use of the time spent doing your laps by meditating, mentally reciting a mantra or praying for help from above!

At a comfortable pace, the rythm of your footsteps and breathing creates an atmosphere for getting away from whatever difficulties you’re currently facing.  You can take a step back from the rest of the world.  But use this valuable time wisely:  ponder solutions to personal situations, brainstorm how to help a friend in need, formulate ideas of how to approach someone you can’t get along with.  This is a safe time to think, since you’re alone and not on the spot for a quick answer.

Asking for help through prayer
When running in my usual location (a 1.75 mile loop through a pretty park) I often mentally recite some standard prayers (such as the Lord’s Prayer).  It’s easier than at other parts of the day such as morning or after getting into bed for the night since I’ll either forget or “not have time” to work a few minutes into my schedule.  But when I’m running by myself, what the heck else am I going to do?  Besides regular prayers, this is my time to request help from above, to ask for wisdom in dealing with a problem, or for praying for the needs of friends and family.

Meditation and inner peace
Even if you aren’t religious, meditating while you run will add to your physical body feeling good when you’re done.  Your mind will have better clarity.  The sky will be more blue.  The glass may be half full instead of half empty.  Think about nothing at all or listen to your footsteps.  Feel your breathing pattern.  Think about an inspirational song.  Mentally recite a mantra in time with your stride, such as “feeling stronger” or “help me through the day” or “I love my kids” or “everything’s good”.

Reflect on the day’s events
Try to remember a dream you had.  Think of something funny that happened (and feel free to smile or laugh out loud).  Consider something nice that was done for you that day.  Plan to phone a friend.  Commit to a job you’ve put off.  Look at the beautiful trees and flowers and birds and people around you.  Find the meaning of life (or at least decide how to add some meaning to your own life).  How can you improeve yourself?  How can you help the community?

You don’t have to immediately come up with the whole answer to questions or issues.  Any ideas at all are progress!  If you can find a little bit more peace and serenity in your own life, you’ll bring that with you throughout the day to others that you interact with.

Now go for a run and save the world!

Safety is an important factor for both women and men to be aware of when going out for a run. Cities, suburbs and rural areas each have their own hazards.  Here are some tips for safe running.

Recently, one of my running friends was assaulted while running alone in a city park in the mid-afternoon.  There were other people around and since it was daylight, she did not anticipate problems.  A group of teenagers approached and one of them tried to pull her iPod, but only got the earpiece since she had it fastened instead of just velcro.  But the force made her lose balance and she stumbled to the ground.  Her attackers ran away and she later learned that the same youths had robbed two other victims in the same park that afternoon.

Stay vigilant and aware of your surroundings
Urban areas have bad people, but rural areas may have wildlife to contend with.  Running with another person or persons is the top safety tip.  You are much less likely to be attacked by people or bears.  If one person has a medical emergency (such as turning an ankle), the others are there to help or find assistance.

Beware of human and animal threats.

iPods and other music devices
If you must wear an iPod or carry a radio, only use one earphone, so you can hear things better.  Listen for sounds such as footsteps, talking, car horns & brakes, sirens, thunder, or other warnings of danger.

Defense against attackers?
Some runners who can’t avoid running alone or run very early or late in the day carry mace or similar items to spray into the eyes of would-be attackers.  However, many say this is not a good idea, since your weapons could be turned against you or cause an attacker to be more violent than simply running away.  A small air horn may surprise the bad guy and scare him away.

Carry a cellphone
Except for a phone to be a target of theft, carrying a cell while running alone can be wise for any number of situations, such as tripping and falling, seeing suspicious looking individuals, witnessing criminal activity, or being attacked by a porcupine.

Carry identification
Just as in large races, where you’re asked to list emergency phone numbers, medical conditions and similar info on the back of your bib, these are good things to keep on your person, especially when not carrying a wallet.  You may want to carry a plastic bag containing this information (don’t forget to include your name!), a few dollars for transportation or food/drink, even a packet of pain killer and band-aid.  Make it your “running wallet”.

Tell others where you are running, so they can be aware if you don’t get in touch by a certain time.  Whatever items you carry or precautions you take beforehand always be aware of your surroundings so you can anticipate possible problems.
Run safely!

People start running or jogging for multiple reasons and there are lots of great websites and blogs to visit for motivational stories that can inspire you to start or to continue. Here are some of my own thoughts!

Many of us were afraid to get started, figuring that running or jogging would be painful, hard to fit into our busy schedule, or basically just not alot of fun. But many who do take the first step find it to be intoxicating! You can feel the “runner’s high” whether your are fast or not so fast. Working out energizes your body and when you dare to enter some races, the adrenalin can give you an additional rush of excitement and satisfaction.

Ray trains for his first race in 2002.

Some common reasons to run:

Weight Loss and Healthier Lifestyle
This isn’t my personal reason, since I was skinny to start with, however any serious weight reduction program should include exercise. A proper diet does most of the job, but using energy for fitness activities helps the process along and helps your body use calories more efficiently.   Make a complete lifestyle change by putting workouts into your weekly schedule.  If at all possible, find a training partner so you can motivate each other to come out to play!

Even if the pounds come off slowly, you’ll start feeling more energy throughout the day, besides possible stress reduction.  You’ll feel like you are making yourself a better person.  You’re taking control of your body and allowing it to perform.  You can take satisfaction and pride at any improvement in weight loss, distance you can run, or time to run a particular distance.

Get Fit and Feel Stronger
Especially as we get older, it’s not hard to feel the effects of inactivity. Walking or jogging or running is an effective way to feel less lethargic and more energized.  As you get used to a regular training routine of maybe 30 minutes for 4-5 days each week, your body gets tuned up.  You may not feel the need for that afternoon nap.  You may sleep better at night.  You may be able to concentrate better throughout the day.  Getting “in shape” can improve every aspect of your life!

Social and Recreational Activity
Meet new people and make friends in a healthy environment.  Have activities and events to look forward to on a regular basis, such as weekend group runs, carpools to local races or maybe a trip to another city for a half-marathon!  It’s easier to become friendly or close to people who you sweat with and who have a similar purpose of improving health or fitness.

Running buddies -- in Paris!

Improve Self Confidence
Knowing that you can jog a certain distance or start to beat a few more people in races can do wonders for your price and self-confidence. You can feel the effects of your exercise program.  Setting and achieving goals is in your control!  Many people say “if I can run a marathon, I can do anything”, and they’re absolutely correct.  But before anyone runs a marathon, they have to accomplish completing their first 5K race.  And from there, you’re just adding miles, one by one.  You can do it!!!

Stress Reduction
Release some of the stress of daily life.  There are many things beyond our control, but we have total control over our physical fitness. Working out and sweating help us remove stress and tension in a healthy way.  Make yourself too tired to worry about your problems for a little while!!  Running really can make your mind more clear and focussed.  When a run is over, it can feel easier to address a project or problem.

To improve performance in a particular sport through cross-training
Stamina, endurance, speed.  These are important in any sport, so besides working on sport-specific skills, run to make your body stronger than your competitors.  If you want to be just as good for all four quarters, or 3 periods, or both halves, or 18 holes, get yourself into the best shape you can be in.  When others are losing their game, you can keep coming on strong!

Dream Big
We like to give meaning to our lives by accomplishing things or doing something we can be proud of.  One such life-long dream can be to run a marathon, especially since it remains just a dream for most.  But once you start getting fit, you’ll realize that the human body is amazing and even your body probably has what it takes to run 26.2 miles!  Make yourself a superstar!

I welcome you to contact me or leave comments on your own personal running motivation and successes.  Or add your runner profile to this site.

The Double Trouble 15K Trail Run is located at French Creek State Park, near Morgantown, PA. Our club’s “Team Coordinator” personally drove 5 of us over an hour from Wilmington through the beautiful Pennsylvania Dutch country, with some bonus miles of beauty due to some detours and wrong turns. Running as a club or team makes both the trip and race more enjoyable.  4 of us won age group awards while four more rounded out our group. Most wore our classy PCVRC singlets. It was a gorgeous day for a run, even with lots of rocks, hills and mud to deal with.

Pretzel City Sports’ Ron Horn ensures that it’s a fun event, noting:

“The DT Trail Run is all about “choice”. All runners start at the same time, where all “choose” to run the demented but beautiful, rustic & shaded 15k loop (several lake vistas but no water crossings) and some “choose” to throw caution & their medical deductible to the wind and run that loop a 2nd time to get in 30k. … You can “choose” to carry water or just get hydrated at the 3 water stops per loop and you can “choose” between a short sleeve shirt or tank, “choose” to take a free shower or stain the car upholstery beyond repair on the way home, “choose” to eat the great post race refreshments or pick that day to start a new diet, etc. …You can even “choose” to stay home but that would be about the ONLY decision that is even stupider than entering this race. The DT 15k/30k is a wonderful race that celebrates our right to “choose” in life, no matter how bad a choice it is!  …If you “choose” to run off course, a course that Stevie Wonder could follow, then it is likely that we will “choose” not to look for you…”

The post-race food was good, including hot dogs fresh from the grill. This was just my second trail race and here are some personal notes:

 How to run a trail race
When you’re advised to start at the front of the pack, DO IT! I had to walk the first half mile due to 350+ runners on a narrow trail that quickly became single file to cross some narrow bridges and wind around the forest. 15K is a long distance to maintain concentration on your footing on jagged rocks and slippery mud. Towards the end of the race, a woman in front of me almost went down and I immediately thought to myself that the moment you relax your concentration, you’re in trouble. Sure enough, 2 seconds later I tripped and rolled over. A couple scrapes and a little dirt made me feel like a “real” trail runner when crossing the finish!

Stay in control
Running trails can tire your mind since you have to maintain concentration on the course, where to place your feet, and the runners around you.  On single file sections, passing can be hazardous, but essential when there are few opportunities.  Maintain some space between you and the runner you’re following – in case they go down or in anticipation of them dodging hazards that you can’t see.

Use both eyes since you may have to watch the path (and course markers)with one and watch for whipping branches with the other.  If you have a third eye, you’ll have a huge advantage.
Run carefully!
Ray

Trail runner Josh