Head Games

For those of you who think that running comes easy to me and that I just glide along like a beautiful Gazzelle on my 30min stress relief runs here is a little reality check for y'a.

Like I've said before...If I can do this...so can you :)

This is the conversation I had with myself for 30mins....enjoy

"It's raining...I don't wanna go for a run, but out the door I go. Why oh why did I book grandma to come over?"
"O.K I'll just go for 15mins...maybe 10mins out and turn around"
"Hmmmm...this is boring. I really don't want to do this. I'm tired."
" o.K I don't have my mp3 player so I'll make it interesting and run for 1min hard and slow for the next min. and alternate(part of the intermediate running program)."
"This isn't so bad but now I'm sweating....I don't wanna keep going"
"I can do anything for 1minute!! just keep going!!"
" Hmmm if I run too fast I'll have furthur to go once I turn around. Maybe I'll slow down a bit so I don't go too far."
" O.K now I'm feeling the rhythm a little but I don't want to do these intervals...I don't feel like breathing hard"
" I'll just run at a good pace for 15 minutes"
" Oh man..It's only been 7 minutes? hrmph"
" I'll stop looking at my watch and run to the school house..then I'll turn around"
" School house already? I only have 3 minutes left till 15 minutes...I might as well keep going till then."

" 15 already? that wasn't so bad. I guess it is time to turn around"
" I feel pretty good....I'm in a rhythm...only minutes to go before the uphill"
" what am I going to make for supper?"
" uphill already? o.k no problem..here i go...quick feet..quick feet"
" Only half way? really? I'm starting to hurt. I can't stop now or the hill will just take longer"
" wew up that hill! wow this flat surface feels great. I'm cruising now! "
" Hmmm....what should I make for supper"
" How much farther? I'm starting to get tired...do I really have to keep running? o.k I'll focus on the white barn ahead"
" made it. wait a minute...where is that cross road? is it really that far?"
" cars are coming...check the stride, relax the shoulders"
" Oh wow I've increased my pace alot...can I hold it?"
" There is the finish! only 3 minutes to go...I can see it"
" focus...focus...this feels amazing. I am amazing...I can do this. I feel alive!"
" Hey I am a little ahead of time...If I keep this pace I will come in under 30mins making the second half faster!"
" keep going...keep going... this feels great! I am a machine!!
"I can do anything for 1minute!!!"
" There is the mailbox! 30 seconds!! Go ! Go! Push ! Push!!"
Done !!! 29:46 Yay for me! under time.

I feel great. I feel alive. I can do anything!

INTERMEDIATE RUNNING PROGRAM

This program is for people who just want to complete a 10km, not for winning the thing. That is why this program focuses on TIME and not distance. Focusing on time prepares my body to run for that period of time without hurting....too much :)

I am going to write down a 6 week program beginning at the ability to run 25 minutes without stopping. I have a 10km run I would like to complete in only 4 weeks so I am going to up the intensity a bit....however like always I am going to judge what my body is telling me. If I am not ready to run the 10km in four weeks I will run/walk it. After all....if Terry Fox can do it so can I.


* This program is based on running four times a week, and biking twice. The biking is necessary for leg muscle strength to prevent knee problems. It will also help to alleviate stiffness and soreness.
* Make sure you stretch every night. Flexibility is also important.
* Play with the days depending on what is good for you
* The Goal is to increase the time by no more than 10% a week.
* We are assuming it will take about an hour to complete the 10km.

Week M T W Th Fri Sat Sun Total Running minutes/week
1 Off 30 Bike 30 Bike 25 45 130
2 Off 30 Bike 30 Bike 30 45 135
3 Off 35 Bike 30 Bike 30 45 140
4 Off 35 Bike 35 Bike 25 50 145
5 Off 40 Bike 35 Bike 35 50 160
6 Off 40 Off 35 off 10 RUN
If you notice a lack of energy....cut back the bike rides to zero or once a week.
It is very important to rest and recover the week before the run as well.