| Issue #26, September 22, 2006 |
The Y Factor with Christine McLean
The Big Run
I’m not one to make New Year’s Resolutions and I’m sure as hell not one to actually stick to them, but this past January, I made the declaration that I would run the Shelter Island 5K in or under 21 minutes. I joined a gym, bought new sneakers (with nifty shocks built into them) and hit the treadmill. It was terrible; the wheezing and sore legs were awful. After a couple of weeks, I was able to get things going and I was able to run three miles (but not in 21 minutes). It has been nine months since I had joined the gym, and at some point, I completely forgot why I had started running in the first place. I started slacking at the gym and making excuses to myself.
With the 5K only a month away, I have to get back on track and start training seriously. I know 3.1 miles in 21 minutes isn’t lightning quick, but it isn’t exactly slow. If I had kept my regimen up all winter, spring, and summer, 21 minutes would be a walk in the park, but with less than 30 days, I’m trying to figure out if pushing myself to reach that goal by intense training is worth it.
The Mayo Clinic has a 10-week running program to help train for a 5K, but I only have four weeks. So my training is going to have to be condensed and concentrated if I am going to get myself in gear for the run.
This is the plan. . . The first step for me is to take my car and drive the race route, noting mile intervals and finding markers; big oak tree – 1 mile, light blue house – 2 miles, and so on. The second step is to figure out a music selection. I know it sounds silly, but music can help control your tempo and to some extent your heart rate: too fast and you’ll burn yourself out, too slow and you’ll never make it past mile 1. The third step is to run the race route timed with the running soundtrack. Running on treadmills is great, but your mile/minute results change once you’re on the pavement, especially when there are hills involved and on Shelter Island, there are always hills involved.
Gauging from the run, I will figure out how much, often and hard I am going to have to train. If I pull in at 22 minutes, then it’s just a matter of running two to three times a week with no real change in routine or pace. The repetition should be enough to get everything in proper working order and shave a minute off my time. If I’m over by more than a couple of minutes, it’s time to turn up the heat. Running three days a week (every other day) may still be enough, but the workouts are going to have to vary. Two days a week I should be pushing myself, trying to make the 21-minute time and the third day will be for distance. I’ll run slower, but for four or five miles. The distance will burn more calories, plus train my body and mind to deal with 40 minutes of running, which, among other things will trick my brain into thinking that 3.1 miles isn’t that big of a deal.
Changing my diet will also help. If I pass on the mac and cheese and opt for something healthier (lower calories, full of protein and vitamins), I can drop a few pounds from the waist and hopefully build a little more muscle in my legs.
Also important, very important actually, is stretching. I had a coach in high school that thought that stretching was a bunch of mumbo jumbo and a waste of time. But the truth is that stretching can make a world of difference. Start off with a nice walk or even a very light jog (5-8 minutes) to get the blood pumping and the muscles active, then stretch. Make sure you are getting a good 30-second stretch per muscle. Some areas will need more stretching than others, and sometimes one leg is tighter than the other. It is essential to have each leg equally flexible. Then, after your run, stretch again.
With a month left, 21 minutes isn’t impossible, all it’s gonna take is hard work and time.
If you’d like to give me a run for my money, the Shelter Island 5K will take place on October 21st. For more information call 631-749-0479.
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