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Training Tip

Monday, March 21, 2011

Okay. I finished with the race tips. It's kind of audacious of me to post a training tip because my training was, at best, hit and miss. I read a poster that said there was a 5K road race for people over 50 and I said to myself I wonder if I can do that. I'd been walking, swimming, biking, and lots of elliptical for several years. Occasionally I'd break out in a run for a few steps just because I felt like it. But with about 6 weeks to go to the race I stepped on the treadmill just to see if I could run 3.1 miles and I did it without much trouble. (A few years ago I had asked my doctor about running and she said it would be fine for me as long as I trained. At the time I explained to her I just wanted to incorporate a few running steps and she said no problem.)

So I entered the race. I know here on SparkPeople there are good couch to 5K programs. A lot of them are run/walk programs. I should have started earlier and used one, I suspect. But instead I ran outside once a week and ran on my treadmill once a week for the 6 weeks and that was my training.

I intend to go to the book store this Saturday and buy probably two running books. I intend to find a training program to actually follow.

Now, I promised a training tip. This one is very obvious, but I needed to think it through to do it right. When I run on the treadmill to see what my 5K time is I need to separate my warm up from my run. I was getting really poor times on the treadmill and then I realized my 5 minute warm up was really bringing down my time. So now I warm up and then start the treadmill again and run my 3.1 miles. I note my time and then continue for the cool down.

  Member Comments About This Blog Post:

AMANDAJCD 3/22/2011 7:34PM

    Lady, you can run circles around me -- wait, you did! LOL. Feel free to give advice whenever :D

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MONTY68 3/21/2011 11:43PM

    Hi Marsha
I think it is great that you are sharing. Your tips on the race was excellent and when you have a thought, it will be a good idea to share. With running, Spark does have a lot of good articles and tips. I am not real familiar as I don't run.
But, your blog, will make people think about their own training and also produced some great ideas in the comments

Thank you for sharing this.

Monty emoticon emoticon emoticon emoticon emoticon

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WATERMELLEN 3/21/2011 6:31PM

    I used the (free) Podrunner 5k interval training program -- really liked it.

Also: the (free) info on the POSE running technique.

Lots of good tips on the Rookie Running team site too.

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WILD4STARS 3/21/2011 5:41PM

    You are such an awesome role model. Thanks for all you do and all you share.

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AQUAGIRL08 3/21/2011 3:31PM

    I would explore the library and what SP has for free first. Then, if you find one book that you really like and you'd like to write in it, buy it and mark it up to your heart's desire! That will save you money if you're on a budget.

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BLUESKY_321 3/21/2011 1:53PM

    Audacious? No!
Enthusiastic? Yes!!!!
Whether you trained for a year or a week, what you did worked, so share the tips along with the enthusiasm!

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KALIGIRL 3/21/2011 1:01PM

    Glad you're finding a training program - look forward to hearing about your progress.

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JOHAL52 3/21/2011 12:58PM

    I agree with JHADZHIA--unless you love to mark up your books, why don't you check out the SP stuff and then your local library? I love buying books, have a huge number of them, but I often realize after I've bought them that I could have got the same information online or at the library. Still, it's a choice though and sometimes it is nice to have your own book to write in and motivate you.

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RAYLINSTEPHENS 3/21/2011 12:03PM

    I'm with Jhadzhia - you can find loads of information for free or at your local library.

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JHADZHIA 3/21/2011 11:20AM

    Spark people has excellent training regimens and lots of running articles on here. The running teams would no doubt have lots of tips and tricks of the trade. Its nice to have a source of free information rather than resorting to buying books.. There are also likely lots of running websites too.
Enjoy exploring your new passion!

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My Race Tips: Last One For Now!

Sunday, March 20, 2011

Hey: 1,2,3,4, 4.5, 6!! I skipped 5. Oh, well. Here's my last one for now.

My tip is don't flop!

5a. I wish I'd gotten my glasses adjusted before the race. My grandkids knock and pull on my glasses all the time and my glasses tend to slide down my nose. Next time I'll get them tightened before a race. It was a minor distraction.

5b. My wrist watch is a little too big now that I've lost weight. It doesn't bother me until I'm running. Then it flops up and down on my arm. I'm going to look for a new watch with that fits better.

5c. My Moving Comfort bra was just great. No flopping there!

5d. My running capris have a hidden pocket so I could tuck my car key and a copy of my driver's license with emergency phone number in it. No flopping there!

5e. I ran to my MP3 player. I had a free download, Bouncy House, set on repeat. I think it helped me except right at the half way mark of the race. My ear buds fell out and I had to replace them a couple times before I got them reset securely. I noticed that most of the runners did not have music. So this is only half a tip, because I can tell you it is a problem, but I don't have the solution. I thought about putting a sweat band over the ears/ear buds but I think it would look kind of stupid. Maybe one of my SparkFriends has an idea for running music.

So when you run, be on the look out for anything that can flop, tie it down or eliminate it!!

  Member Comments About This Blog Post:

AQUAGIRL08 3/21/2011 3:19PM

    I have also seen arm bands and something that fits on the shoe laces to hold your ID and keys just in case your running pants don't have pockets. As for the ear buds, I think there are ear buds that wind around the ear so they don't fall off. I debated over whether or not to buy them or just the regular ones for when I use the stationary bikes at the gym. Since I have a lack of space, I just got the regular ones. Thanks for the great information!

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FREELADY 3/20/2011 9:14PM

    This is a great collection of practical advice! So valuable from someone who has been there and who also paid attention, so you can fill us in!

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KALIGIRL 3/20/2011 8:47PM

    Here's to no flip, flopping...

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JHADZHIA 3/20/2011 3:35PM

    I have always had a velcro strap wristwatch or expansion band, the easiest to cope with. My wrist is unusually small and I can't fit normal wristwatches (I wear child's size). I have not solved the floppy, going south chest problem. My latest purchase felt so comfortable, but as soon as I started bouncing, away went the boobs!! I don't know if the brands mentioned by Americans would be available here.. I feel I can't order online, that I need to try for a fit first as I find a lot of them too short.
You are lucky to find something with a pocket to wear. I dislike that women's workout pants don't usually have anything for pockets :(
You could ask on a runner's team, or maybe see a header there about securing your ear buds..
Keep up the great work!

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MEXGAL1 3/20/2011 1:43PM

    Thank you again for sharing.

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PHEBESS 3/20/2011 11:34AM

    You can also get earbuds that have a loop which goes over the top of your ear - not expensive at all, and much more secure. I dance around the house wearing those all the time!

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MONTY68 3/20/2011 11:21AM

    Hi Marsha
Great blog , good tips, although I don't run, I have little to flop. But the idea of carrying ID is important. I don't take my wallet or ID with me, but that changed last year, my walking partner and my other walking friend suggested strongly that I should carry my ID. We do need it to get into club house but the concern was with a accident. Someone gets hit by a car here a couple times a month.
Great tips, glad you shared them.

Monty emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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DAVEYSHADOW 3/20/2011 11:20AM

    I somehow missed the tips 2 - 4.5 but have just gone back and read the whole series. I am a beginner runner and my first race is in 6 weeks and I so grateful for all your tips! Enjoy your next race

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HAPPYSOUL91 3/20/2011 9:49AM

    LOL - no flopping, does that mean fat also?

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WATERMELLEN 3/20/2011 9:38AM

    I had actually seen a sweat band for ipod that incorporates ear buds . . . didn't buy one, but do crave one!! Would that help?

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JOYINKY 3/20/2011 9:37AM

    I think you saved the best for last! Even walking I carry I.C.E. #'s (In Case of Emergency).

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My Race Tips: Number 6

Saturday, March 19, 2011

Here's my last tip about feet, unless of course, I think up another one!

My feet have not been biggest asset. I wore corrective shoes as a kid. I have big bunions and have been diagnosed with a Morton's neuroma. When I was fitted for my shoes, enough width in the front was essential to accomodate the bunions. But basically, these are problems I can ignore.

One foot problem I could not ignore is callouses. Some of you who have been reading my blogs for a long time may remember I had problems with cracking, bleeding callouses on my feet that were interfering with my exercise, even walking. I tried lots of different creams and approaches. The callouses are not gone, but they are much smaller. They no longer crack and bleed. Of everythng I tried, olive oil and pumice stone have helped the most. I rub on a generous amount of olive oil at night and immediately put on socks before bed. The pumice stone I use at least weekly to reduce and smooth the callouses. I bought the pumice at WalMart for less than $3 and it works better than some more expensive ones I tried.

My readers probably don't have this particular challenge. However, everyone has something. Don't let excuses interfere with your training. Many challenges can be overcome.

  Member Comments About This Blog Post:

JOHAL52 3/19/2011 10:44PM

    I have cracking heels and a big toe that still splits from a 50-year old encounter with a clam shell. Like you I tried everything to mitigate the callouses; I've found the Ped Egg and Fruits & Passion Repairing Butter or Lubriderm ointment work the best. Funny thing is that shea butter does nothing for my skin and sometimes I think it makes it worse.

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MEXGAL1 3/19/2011 11:25AM

    Gosh, your feet sound like my feet. I am going to try the olive oil tip and wear socks. My feet crack and bleed as well. Never had this problem when I was younger...gad this getting old thing is not for sissys!
Have a great week end Marsha.

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AQUAGIRL08 3/19/2011 11:08AM

    Thanks for the advice!

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MONTY68 3/19/2011 10:30AM

    Hi Marsha
Another great tip. If we don't take care of our feet, we eliminate a lot of good things in life. Shoes are so important to healthy feet and I think create the bunions , corns etc. I get a pedicure about every 3 weeks and it feels so good.
Your tips have been a blessing to a number of Sparkers and I appreciate you taking the time to share them.

Monty emoticon emoticon emoticon emoticon emoticon emoticon

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JHADZHIA 3/19/2011 9:14AM

    I have had many problems with my feet, starting out wearing a heavy frame and large boot to compensate for pigeon toes and a short leg as a child. It carried on from there. I had trouble with walking on my ankles, etc. I know all about corns, calluses and plantar warts. I am under the care of a podiatrist because of the trouble with my toes and the risk of infection. I will be having my second surgery on my right foot, correcting the toe problem, and hopefully, allow me to wear boots again for the first time in 10 years.. Its essential to get this fixed before Mom and I can go on any trips as frequent walking and hiking cause my toes to be damaged. After only 10 days hiking/ walking in Hawaii, my podiatrist actually cringed at how my toes looked. This was in spite of wearing soft mesh running shoes that were extra wide. I use an emory board to keep mine down. I too, wear socks to bed. I use a very good lotion to keep from getting cracks though. I also soak them in epsom salts after a long hike or heavy exercise..

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JOYINKY 3/19/2011 8:20AM

    Where there's a will, there's a way. WTG!

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FREELADY 3/19/2011 8:02AM

    This is so heartening to me. I can persevere, I can get past obstacles.

Thank you for the tip about olive oil! We can remember SWOOSH!

Oil &

Comment edited on: 3/19/2011 8:04:47 AM

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    I very carefully shave mine - but I have used the pumice as well.

The socks after using the oil does a lot to soften them! WTG!

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My Race Tips: Number 4 and 4.5

Friday, March 18, 2011

I'm still focused on the feet today, but of course, good feet are obviously essential to running. Here's kind of two tips in one.

When I went to the fancy-shmancy running store and had my stride evaluated, they recommended not only the pair of shoes I bought, but a pair of socks. I had never heard of wicking socks. I did not know that cotton socks can cause blisters, but now I know. I bought a pair of Bolega socks as recommended. They do seem cooler and comfy. At $10 a pop, though, I still only have one pair. (I saw them online for $8.95 but by the time you pay shipping might as well buy local.)

The second tip may or may not be helpful. But the shoes I bought were priced at $100. They were on sale for $80. The fact that they were on sale was not even a factor in my selection. Of the three pair the salesman recommended for me they were the only comfortable pair. I have a high arch. The salesman would have sold me inserts for $60, but with the pair of shoes I selected, I didn't need them. My daughter also bought a pair of shoes at the same running store. Although she paid full price, they threw in a pair of Bolega socks in her deal. So, you may not have to pay full price even at the specialty store.

  Member Comments About This Blog Post:

AQUAGIRL08 3/19/2011 10:56AM

    I'm not even a runner and I know and appreciate the value of a good fit on a pair of walking shoes. I have very hard feet to fit and wear inserts. When you are on your feet all day, wicking socks are a must in the heat even if you aren't running!

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JHADZHIA 3/18/2011 7:50PM

    I am an old hand on this one too. When I first heard of wicking socks, they were a thin pair of liner socks that you put under regular socks to help keep your feet dry and comfy. Not sure how many years ago this was.. It think I might even still have them lol. This is why I need two drawers for my socks in my dresser. Do I need to declutter? Very probably!!
Keep up the great tips!

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KRISTI2661 3/18/2011 7:41PM

    Just bought my first pair of "real" running shoes today, so the sock info is great. I went to a running store, but they never suggested the socks. I did get a GREAT deal on my shoes though, which I was very excited about. They had only one pair left - regular $130 for $59.99 - and they fit perfectly! I am so excited - guess I better invest in those socks, thanks for the tip.

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WATERMELLEN 3/18/2011 7:23PM

    Proper shoes, proper socks, proper fit: there is no substitute! And when you imagine how willing you'd be to pay just about anything for relief from blisters when they occur -- especially during the race --

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MONTY68 3/18/2011 4:26PM

Hi Marsha
Great information on buying shoes and socks. I bought a pair of socks at the Sports Authority last year, paid almost $14. They did make a difference in walking, but several months ago, one sock disappeared and I haven't replaced them yet.
Really appreciate your tips.

Monty emoticon emoticon emoticon emoticon

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KALIGIRL 3/18/2011 1:47PM

    Wicking socks a must! emoticon

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JOYINKY 3/18/2011 1:42PM

    I have come to appreciate really good socks; they are worth the price!

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My Race Tips: Number Three

Thursday, March 17, 2011

While I continue to savor my success, I'm sharing what I learned during my first 5K race.

Third tip: Double knot your shoe strings. I learned this one the hard way during a training run!!

  Member Comments About This Blog Post:

JHADZHIA 3/18/2011 7:45PM

    Another good one, and another I also do automatically out of necessity. My laces are usually so long due to narrow feet I have to tie three or more knots just so they don't drag :((

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MONTY68 3/17/2011 8:52PM

    Hi Marsha
Great tip for shoe laces. mine don't seem long enough to double knot. I will have to practice it.

Thanks for sharing, these have been great tips.

Monty emoticon emoticon emoticon emoticon emoticon emoticon

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MEXGAL1 3/17/2011 6:07PM


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AQUAGIRL08 3/17/2011 3:56PM

    Good advice! Nothing is as ugly as falling on your face after tripping over your shoe laces!

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MNNICE 3/17/2011 12:43PM

    Good advice! I've found that when I've been walking or running and have to bend over to tie my shoe, it isn't always easy to get back up again and get your legs moving!

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HAPPYSOUL91 3/17/2011 9:58AM

    Yes I can see where this is an important tip (not causing trips) LOL

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    I do this when I go walking too!

Great tip - you might want to share in Secrets of Success!

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WATERMELLEN 3/17/2011 7:46AM

    Have tripped SOOO many times!! They come undone (and me too).

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EDWINA172 3/17/2011 5:56AM

    Excellent tip! I do this too. I was in a race last summer where a little girl was running with her sneakers untied and didn't want to stop to tie them. It made me so nervous to watch her! your little family pic. Made me smile:)

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