Operation Get Back Into Running Shape Is Under Way!

We went back home to San Jose from Pennsylvania with a suitcase full of Jason’s books about running he accumulated over the years with the intent of using them.



So over the weekend, we prepared our training plan together, based on the book Daniels’ Running Formula by Jack Daniels, PhD, pegged as the World’s Best Running Coach by Runner’s World Magazine.  We even bought this whiteboard calendar to document what we need to do on what day.  Since I’m basically starting from scratch and I wanted to take it slow and easy until my right knee becomes accustomed to hard work, J tweaked my plan a bit.

For Week 1, I’m supposed to run every other day (3 days total), starting with this scheme (other days I can do whatever workout I wanted to do):
5 minute brisk walk
10 rounds of 1 minute easy run followed by 1 minute brisk walk
5 minute brisk walk
Total: 30 minutes

The idea is to get used to running again at a gradual pace and to rebuild my leg strength.  The whole program for the next 12-16 weeks is just to get myself built up to the point where I can move to the next phase and take on a harder program.

Today, at 8AM, I went out for my first run on the new training plan.  It was really cold, and I thought my new long sleeved running shirt would be enough to keep me warm…but I was freezing!  After 10 seconds of debating with myself on whether or not I should go back for a jacket, I just decided to press on and suck it up. 1. If I go back inside, I will most certainly make room for more excuses not to go back outside, and 2. The cold will make me do my rounds faster.

Tip for the first-time runner: Once you’re outside, don’t go back in.  It’s better to go for a run in the morning when your mind is still free from worries that will stop you from exercising.  Execution is better than excuses.

This was also the first time I am going for a run without music in my ears.  J thinks listening to music while running takes away from the experience, which he sees as a meditative practice.  I thought about why I listened to music when I ran in the first place: I wanted to distract myself from the exercise, from the expected aches and pains.  Distraction—that’s my problem.  I should change the way I see running as just a tedious workout to something that will help clear my head from garbage and allow me to attain better health. 

J also made me realize that in a race, it’s actually dangerous to listen to music through earphones because you won’t hear when people are passing you, you won’t hear when sudden traffic approaches.  He also told me that the races he planned for us to join will probably not allow earphones anyway (the upcoming major one he wanted me to do was a 10K trail run, which can be a bit harder than a regular run).

So for today, I left my shuffle at home and strapped on my stopwatch instead.  It was actually surprising how different the experience was without my usual walk playlist playing in my ears.  I was able to listen to my breathing and my steps, I was able to get into a rhythm that didn’t exhaust me too quickly. The stopwatch also helped a lot.  It broke up the run into short minutes and made the run quite easy—the 1 minute runs felt achievable and the 1 minute walks made me excited to get to the next run minute again.

Tip for the first-time runner: Don’t be intimidated by the amount of road you need to cover and the time it will take to do it—taking it one minute at a time will make your run easier and will make your progress to the next level quicker.

When I got back to the apartment, I felt good.  Hell, I felt great.  I felt like I could go on for a bit longer, but I knew my goal for the day was done.  I have lots of time in the future for longer runs—I should enjoy this pace while it’s still easy.

And yeah, it felt great to log in my workout on MyFitnessPal right before I logged my breakfast in.  For my weight goals (dropping to 100 pounds and maintaining it), I am allowed 1310 calories a day, and the run I just did put me in the negative!  I used to think calorie counting was such a chore, but after doing it for a couple of weeks, I saw its use and benefits.

Tip for the first-time calorie counter: It’s only difficult at first, but it gets easier the more you do it.  And it’s worth it—you will be able to moderate your out-of-control snacking habits and you will get more used to eating healthier, low-cal meals.