Posted by Amy | Posted in Mind Games, Running | Posted on 09-09-2010
Tags: 3 miles, iPod, Nike+, ouchie, Running
So, my runs as of late have been sort of like “pleasure runs”. I’m out touring the neighbood, rocking out on my iPod and just generally enjoying myself. That’s awesome right? Except I’m forgetting that running is exercise and you’re supposed to be exerting yourself.
On my run yesterday, I noticed two things.
- My butt bruise did not interfear with the mechanics of running, BUT it was painful, like a big hand of God pinching my bottom REALLY hard with each foot strike and THAT was distracting.
- I was barely out of breath while running and was going way easy on myself.
My 3 mile loop runs have been stuck at between 40 and 43 minutes. I’ve been trying to figure out how to run faster, how to pick up your pace and work harder. When I make a conscious effort to do that, I don’t know what happens, but it doesn’t work. I feel like I can go faster for about as long as I can concentrate and then when another goofy thought pops into my head, all that effort stops.
I don’t think I figured it out, but for what ever reason, my body just moved faster today. I felt a physical change in my form. I felt myself being taller and longer, leaning into my runs ala ChiRunning. I felt my core engage and pull my legs up. How do I know my core was doing the heavy lifting? With about 3/4 mile to go, I felt my abs giving out. I wanted to hunch into myself and slouch. It was a bit of a struggle to keep that form up for the rest of the run.
I ran 2.82 miles (which is actually 3.1 but Nike+ is wacky like that) in 36:56 at a pace of 13’06″ per mile burning 401 calories. That’s what, like 5 minutes faster than my last 3 mile loop? AND I wasn’t exhausted or burnt out or out of gas or anything.
I’m struggling to figure out effort and exertion too. I’m not quite at the point where I can focus on speed but I think with distance/time, it’s still something you have to think about. Quite frankly, I’m a super slow runner, and I’ve discovered quite frequently that I’m exerting too much effort running, but the next “slowest” pace is walking and that doesn’t feel like enough effort. (though fwiw, I can still go a lot farther than when I began.)
I’ve toyed with the idea of buying a heart rate monitor that I could use to monitor exertion, but they’re just so doggone expensive!
I don’t know what it was today, but I just moved. My body just clicked into a faster pace without me thinking about it at all.
I think I’m going to blow the money and get a heart rate monitor… but that’s another post.
If you do buy a heart monitor, keep us updated. I’d love to know what brand you buy and what you think of it.
Have you read any of the Chi Running books? I think I might check one of those out from the library. There’s always more to learn!
I love ChiRunning. Anyone interested in learning how to run should read it.
Did you stop to think that Butt Bruises DO effect running performance by improving it? Maybe they were pushing you along… like a cattle prod from the god of running….
I love you because only you would encourage me with cattle prod wielding gods. I think we’ve play too much Age of Mythology in our day.
[...] This post was mentioned on Twitter by amynowacoski, Amy, Amy, Rhonda Ryan , Amy and others. Amy said: Ran 2.82 miles in 36 mins and felt great. http://fatgirlscanrun.com/2010/09/09/butt-bruises-do-not-effect-running-performance-shocking/ [...]
nice work it just happens you all of a sudden run faster and its cool.
Your doing great keep it up
John
Thanks John!
I’m a relatively slow runner & over time, I have found pushing yourself w/ speedwork (killer but effective) has helped me get faster. Also, I’ve been working on yoga to increase my overall strength. It seems to help me as well.
Glad your bootay didn’t drag ya down!
Retta, can you tell me exactly what you mean by “speedwork”. Interval runs where you go all out for a short period?
Intervals are usually repeat workouts of running faster – not necessarily all out – for some set distance with a slower recovery pace in between, often on a track.
As a beginner, you can also benefit from speed play, where you vary your pace more according to what you feel like.
Running up a hill and jogging easy down can be called “speedwork in disguise”.
Another key type of run is the temp run, where you run “comfortably hard” for the whole run. The idea there is to increase your lactate threshold, so that your muscles can keep going at higher paces for longer before complaining.
Runner’s World has a lot of articles online about improving your speed that might help you decide on a strategy that works for you when you decide to pursue speed: http://www.runnersworld.com/subtopic/0,7123,s6-238-263-265-0,00.html
Teresa
[...] past week has been a bit odd. There’s the butt bruise issue cutting into running time. I’ve been having odd tummy troubles which hasn’t help [...]
I found that simple consistency in training helped my speed when I started, much like it seems to be helping you. I ran to the same perceived exertion level, between 2 and 3 steps per breath, and my Nike+iPod told me I was running the same 3 miles faster and faster. (Despite its inaccuracies.)
Then, running longer and longer helped me run faster when running shorter distances.
After that, training with P90X (including serious core training, plyometric drills, and lots of lunges and squats) kicked my running into a new gear.
Now, I’m running a lot of hills to get faster. But by now, I also enjoy really exerting myself. That was not the case when I started!
Don’t worry so much about speed. If you get out there consistently, you will get better, and perhaps more importantly – you will get hooked on exercise. Once you’re hooked, it’s easier to be slightly uncomfortable during workouts (and sore between them) without it making you want to quit.
Like John said, you’re doing fine!
Teresa