Running For Fitness And Weight Loss

Copyright (c) 2012 Pattie Pilling

Yesterday I ran my first 10 km running race. I wasn't very concerned about it. After the sprint triathlon last week, 10 k seemed like a piece of cake. Plus the fact that I run 8-15k every week I felt like I was well prepared for it. I always have a goal for my races. Since this was my first race, I thought under an hour would by great. As I was coming down the home stretch to the finish line, I could hear the announcer say, "If you are in the sound of my voice you can make it under an hour. That gave me the push I needed. I made it in 58'50". I was so pleased. As I crossed the finish line I had a smile on my face. I learned that from a seminar on sports psychology that I had attended the night before. You should always be happy to finish, crossing the finish line. No matter what your time or finishing spot.

Later, Russell, my 15 year old, who ran the race with me, went to the official times posted. I should clarify…Russell and I started the race together in the VERY end. We were 10 - 20 seconds or so behind the next 'end' people. Why? We had put our race numbers on our front and needed to switch them over to the back. So on we went. The 'end' people were walking. I actually thought they were spectators. They did seem in to big of a hurry! Part way through the race, Russell left me in the dust. That's understandable. He later told me he was getting board and needed to speed up. I'm okay with that. Anyways, back to the posted times. There I was 134/420 participants (walkers included!) I was 14/68 females in 40-49 years, with 53/278 overall women.

I finished in 57:06 minutes! When I saw that I was so pumped! I was so pleased. My met and superseded my goal - my secret goal was 55'. I often will have a goal and a 'secret' goal - a goal that would be super wonderful. Hitting my original goal is pretty wonderful in itself.

Every week I run intervals. This consists of approx 400m full out sprint run followed by a 30-40 second rest times this by 4. I warm up with a 4-5 minute walk to warm up first followed by a walk/light run to make up 30 minutes. Each 400m takes me 2'10". I run some of my intervals at the high football field. Most of the time it seems to be a the local indoor track - this track is 220m so twice around gives me over 400m of sprinting. Intervals increase your speed. This will help you run overall faster. It is a totally different way of thinking. Although it is a relatively short period of time it really is an amazing cardio workout, burning lots of calories plus gets your speed up.

I had a hard time of ingesting this when I first learned of this. I immediately implemented it because I trust Dr X (short for Dr Exercise) who taught me this concept. A marathon runner herself, I have to believe her. She's way ahead in the game than I am. Why would I not? Why would I keep on doing the same ole, same ole, that got me no where? Although, I didn't totally understand it, that was okay too. I implemented it immediately and that made all the difference. Slowly, I have learned more about interval training. I love the concept. I love the theory. I love the way it makes me feel. Not during the training, it is really hard work. But afterwards, it feels so great to have a really heavy workout where your lungs hurt and you just know you worked hard for some great effects on your cardiovascular system. Now I know that it has definitely made me a faster runner.

Comments? Questions? Email Here

© HowtoAdvice.com

How to Advice .com