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Rhalvahn · #1 04-03-2005, 01:10 AM

I'm signing up to do a 5k run for a charity on May 7th. I currently weigh 229 pds, am walking 3-5 miles a week and recently ordered an Enell bra to take care of the DD baggage.

I'm going to increase my pace over the next month and hopefully be able to run the entire way. This is the first time I have ever considered doing something like this. Any experienced runners out there willing to offer suggestions? I'm training with a National Guard member who runs frequently. Major difference is that he isn't overweight - maybe 10 or 15 pounds.

Any suggestions are welcome!

Thanks - Dee

huskersfan869 · #2 04-03-2005, 03:07 AM

Taking care of the baggage is a good start...the next step is to get a good pair of running shoes and break them in carefully...you probably will want to go with something designed for stability...the extra weight makes the cushioned ones break down pretty fast...take it from someone who learned this the hard way...work to running slowly...build slowly a bit each day or every other day...Push yourself a little harder each time you run...but not to go faster..only farther at first...pain in the lungs is good...out of breath type pain...pain in the knees, ankles, feet etc should be heeded but the out of breath kind must be worked through! When I was training daily (now I do it in the pool and do the same thing) and working up in distance I pushed the distance aobut one minute every other day...I would run for 3 minutes then walk a minute or two to catch my breath then run 3 minutes and walk one or two until I could do this for the full amount of time I hoped to do a 2 mile in, then I went to 4 minutes and a break and so on til I was doing the whole thing...to increase the running time...decrease the walking time between each short run...once or twice each week for the first couple of weeks try to run as long as you can without taking a break to see just how far you can actually run at one time after the first two do it every other workout then continue the workout with the intervals. 3 miles is not an impossible distance to train for in a month...just work into it slowly and don't be angry with yourself if you don't run the whole thing or anyhting like that...do make sure you finish though--unless you injure yourself somehow. :( Anyway, set a goal of say 36 minutes (3 miles at 12 minutes a mile) and train to that time then walk out the rest of the distance each time...but running for an hour each day at the beginning will not be helpful...in fact it will prove to be more harmful than anything unless you are very lucky to not end up with an overuse injury of some sort. To set a goal...time yourself walking a mile then take a minute or two off of it and try for that on an average over 3 miles...I think it is actually just a bit over 3 miles, anyway, it is a good place to start! Good Luck!

cgilson269 · #3 04-03-2005, 10:19 PM

make sure you have GOOD shoes! you might wanna even see a podiatrist before the race.
maintain good form - erect posture, relaxed shoulders, pull your elbows straight back at 90 degree angles. good form will help eliminate pain and also allow you to move faster.
if you feel fatigued, think about pumping your arms faster - this will help you move more quickly.

gregg · #4 04-04-2005, 12:24 AM

Great advice above! I would only add, if it hurts stop! (unless you can see the finish line)

Rhalvahn · #5 04-05-2005, 12:21 PM

Well, my first 'run' occured yesterday, and I really enjoyed the enire process. Thinking up new ways to kill my running 'partner' helped me make it through the last few sections. We walked about a mile, and then started alternating light poles (run 2 lengths, walk 2 lengths). We did a section of those up...and back again. The second time we did i, I was EXTREMELY out of breath -- had to do run one, walk 2.... run one...walk 2. I was also sweating buckets.

On another note - for those girls out there who are 'larger' busted - I can not HIGHLY enough recommend the Enell Sports Bra - I picked it up yesterday (you can order online if you'd like). I didn't MOVE! No annoying jiggle, no annoying bounce... those suckers stayed out of the way so I could be serious about my plans for attempted muder. ;-)

I'm roller blading this afternoon, and TRYING to convince myself to go to Bear Creek Park and run a bit (2 mile track).

Thanks for the suggestions!

cgilson269 · #6 04-05-2005, 01:30 PM

Quote:

Originally Posted by Rhalvahn

Thinking up new ways to kill my running 'partner' helped me make it through the last few sections.

LOL, how cute!

congrats on your first run. they will get easier each time.
are your muscles sore??

Rhalvahn · #7 04-05-2005, 04:53 PM

You know, I would have said no until I got up from my desk to go grab lunch. My thigh muscles are signifigantly sore.... didn't say 'ouch' or anything...but I definitely know they are there! ;-)

My arms, suprisingly enough, were sore last night. Shoulders really - which was odd I thought. I might need to 'relax' more than I did last night. I took a hot bath and that helped relax me a bit.

hockeygirl · #8 04-05-2005, 05:23 PM

Hey Dee!

Great for you to start running! I highly recommend the " Couch to 5K" running program... Google it... It ROCKS!

Good luck and keep up with it!

-Krystyne

huskersfan869 · #9 04-06-2005, 01:17 AM

Krystyne...you are sneaking up on your goal pretty readily here...keep it up.

Dee-congrats on your first run...the first three are the hardest...I have done the 1001 ways to kill the track coach during the last two laps of a two mile run at a track meet too...it does make the end go quicker...the shoulders thing is form tensing when you are tired usually and it is very important to keep them relaxed down and bank--don't slump when you are out of breath...pulling them up and standing upstraighter actually gives you room to take a deeper breath and will help. Don't bobble the head but keep ing the jaw unclenched sometimes is the issue too or an issue too...when you clench your jaw when you are running you tend to tighten the fists and shoulders/arms as well...can't tell you why but people do and it does make you sore after 2 miles of clenched fists and jaw muscles can give you a stiff neck to go along with the sore shoulders and arms. For the legs...stretch really good both before you run and even more importantly...after then walk about half a mile or so as a final cooldown...that will help with the soreness.

hockeygirl · #10 04-06-2005, 01:24 AM

Hey Huskers!

Yah...I'm sneaking up on it...hehe. I have been the same weight now for..hmm....I dunno....maybe 4 months. I also haven't stepped on a scale in ages either so who knows where I am at. The clothes feel a LITTLE looser...but I'll step on the scale eventually to see where I am at.

I've also started a weight training program 5 days ago (I promised that I'd start in April) to add to my cardio 4X per week. Hope that helps. This stuff is hard... *sigh*

Anyhow....thanks for the encouragement, and I should really check into this forum more often...

Cheers,
Krystyne

Rhalvahn · #11 04-08-2005, 05:14 PM

Thanks for the information HF! I noticed I was tensing up.... running at this weight is not a COMFORTABLE endeavor...aside from the whole, crap 'I'm to dang fat to be doing this in public' thoughts.

I did 4 miles (faced pace walking) on Tuesday night, and did 45 minutes on my elliptical machine last night - 30 second walk, 30 second run, increasing until I was running a minute thirty, walking 30 seconds, etc etc etc. I was sweating buckets - but in a wierd strangly perverted way - enjoyed it. :jumpgreen:

I never in my life thought I'd say that... but I actually ENJOYED working out. I'm probably getting sick.....

My training partner (Brad) is doing his monthly guard duty - so I get to see how 'motivated' I am when I know I'm doing it on my own. He's gone, my daughter is gone to her Dad's, and my husband is working (normal thing for him). I'm either going to veg all day...or get lots accomplished...just ain't sure yet. ;-)

huskersfan869 · #12 04-08-2005, 08:06 PM

That is exactly what you ahve to do and add a few seconds each time until you are up where you need to be. Working out does feel good...that pain and stiffness is welcome after a good workout...remember that thr first three are the most painful and after 3-4 days of consistent working out...you will find that it is not nearly as painful as the first few!

Rhalvahn · #13 04-19-2005, 12:48 AM

Today was the first time I really enjoyed the running. My training buddy has been running for ages... and we have different paces , he's much quicker than I am. For quite a few times I've tried to keep pace with him, and ended up gasping for air, and hating that few feet...and stopping early because I just couldn't MAKE it to the next one. My calves, my achilles area... everything screaming in pain. Today.... my 8 year old came with us, and she rollerbladed. She couldn't stay up with us, so Brad ended up hanging back with her, and I ran ahead. I loved it....set my own pace.... remembered to BREATH. I remembered to BREATH!!! No gasping for air when I hit the next 'goal' location to stop running/start walking.

It was wonderful... I can't wait til Wednesday night! ;-)

huskersfan869 · #14 04-20-2005, 02:01 AM

Isn't it exhilarating when you finally can run without worrying about thinking about breathing and counting the steps til you get to stop and forcing dying muscles to keep moving and all that...Great job! Have fun running and keep it up...I bet your legs are toning nicely too! Check them out sometime!

Rhalvahn · #15 05-11-2005, 02:36 PM

Has any ever used a heart rate monitor to train with? I've just started looking into it, and am horribly confused at this point, but wanted to see if anyone else had any luck with it. ;-)

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