progress

I have posted a bit about what I've been learning regarding running but haven't really posted about my own experience thus far.
Current Records
Fastest 1k: 4:40
Fastest 1 mile: 8:48
Fastest 5k: 30:03

I've quite enjoyed this passion project because it's just extra motivation to get outside and run. Sometimes there isn't a lot of time for it, but I have been able to keep it up as well as see improvements as the weeks have gone by. When a few days go by and I have been too busy to take an hour and run, I actually become frustrated because it's become an activity that I've gotten used to as part of my weekly routine. It's become less hard to be motivated to go because I want to beat a record. It always feels rewarding to come home knowing I've been outside, ran for a good amount miles and been active. There have been noticeable improvements in my endurance. Sometimes when I'd run I would take breaks and walk a bit in between but now that only tends to happen on the long ones. I've been able to run faster too as I run more distance but not taking too much time to do so. I find that I enjoy moderate distances the best. Super long runs are hard, super short ones aren't very satisfying! Recently I got a new pair of running shoes, which have actually made a bit of a difference. I noticed that my feet hurt as I increased the distance that I ran, also they didn't offer a lot of support and my knees were sore after a long run. The bottom tread of my was very worn out...it was time for some new footwear. So I went shopping and found a pair of running shoes that were light, had decent traction and also offered sufficient support. (As an added bonus, they were on sale and they look cute.)

My mentor for this project is my mom who also runs frequently. We've ran together a few times, and I've taken my younger sister with me as well. It's fun to challenge each other (especially my mom now as we've been getting her to run for longer distances.) She's asked me about how far I've been going and progress I have made. We have discussed benefits, tips and the health aspect to running together throughout this project. It has been fun to include her in what I've learned. Finally, there is some connection from this passion project to my faith. Running is a way in which I can stay healthy, but also appreciate the health and abilities that I have been given. Spending time building relationships and in God's creation is also one of my favourite parts about my passion project.
I'm excited to wrap up the project soon, but I also can't wait to continue to pursue this activity in the future as it's been a positive, rewarding experience so far.

cross training

In a previous post I mentioned "cross training." Essentially, that is when you do different types of athletic activity in addition to your main one, which for me would be running. 

The purpose of cross training is to maintain and strengthen the muscles that are not used directly in the running activity, and also can prevent injuries by correcting muscle imbalances. Cross training also works the muscles you do use frequently in a different way. Improving overall muscle strength means that athletes are able to continue to improve in their specific sports as well as avoid potential damage.If an injury occurs during running then sometimes it's best to wait for a bit before getting back into the activity. During that time you don't want to lose muscle strength and endurance and cross training is useful for that type of thing as well. 

Running as an activity may have a lot of benefits but some other parts of your body may be neglected if you focus just on one thing. Hence how cross training is beneficial.

Cross training basics for runners

• Use some workouts or activities that in terms of muscles used are related to running. They should also be  in the  aerobic exercise category. Options include elliptical trainers, biking, stationary bikes or swimming. Even activities like walking (done for longer periods of time) may build endurance. Also include exercise that uses muscles that running may not involve as much; mainly the upper body. Having other workouts that you do in addition to running is good for this. (I like to use Nike Training Club, which is a workout app, in order to maintain more of an overall fitness.)
• When cross-training keep your heart rate at or above 70 percent of your maximum heart rate (220 minus your age) most of the time. This basically means hard work and lots of sweat - cross training isn't intended to be easier!
• Combine cross-training and running to maximize your fitness with lower actual mileage. You can use the other activities you do as part of your weekly activity in order to not overdo it and burn yourself out.
• It's also reccomended to include higher impact activities in cross training because running is a high-impact as well. Don't let your body get too used to doing lighter things because then when you run it won't be prepared for the higher stress of that exercise.

Should you want more information about cross training and running, feel free to check out the links below.
Information sources:
http://www.runnersworld.com/tag/cross-training
http://www.active.com/cycling/articles/the-best-cross-training-for-runners
http://runnersconnect.net/cross-training-for-runners/
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1566

ready. set. go

For the past nine years I'd lived in a residential neighborhood and that provided a lot of roads, bays, crescents, coves, drives and streets to run and walk on. However, we've recently moved outside the city and there are a lot of open, straight gravel roads. Especially in the winter, they're not the most suitable for running on compared to sidewalks and cleared streets. So for me, figuring out where I can actually run is an important first step. I don't actually mind running not on perfectly smooth land, so gravel roads are just fine. Ice and snow sometimes presents a challenge but I suppose a challenge is good :)

Which roads to take and how long/where different streets go is important to know before I just go run around the neighbourhood! So I have checked out google maps to see where in Grande Pointe one can go on a decent jog and not get lost. I kind of know which roads lead where and about how long they are which was a main goal for me to start. Generally, I'll stick with a main road... since I'm in the country there are a lot of long main roads and they are usually not too icy or covered in snow. My mentor (who is also my mother) also wants to start running in the area so she'll come with me sometimes. We have driven around, and I have figured out some routes and roads that suit my intent.

Recently it's been rediculously freezing and I'd been sick with a cold. Such cold temperatures are not ideal for running cause the cold air can be a shock to your lungs (especially when sick) and can cause your muscles to cramp easily, which ruins your ability to run quite honestly. Plus, it kills any motivation as well... However, I'm determined to actually get started by now since it's almost March and it seems to be a bit better weather. I intend to run on days with little wind and a bit warmer temperatures which seem to be coming over the next few weeks. So now I don't have an excuse!

I have set my Nike+ program to begin on Sunday, March 1st (which I shall blog about the details next. Because there are a lot - plus I'm still figuring out how the scheduling training works!) It's currently set to prepare me for running a half marathon by May which gives me some room to adjust. More on that next time though. I'm looking forward to it ...and hoping that it will be above -30 degrees outside.