3.03 mi run in 29:35 min (pace: 9’47″ / mi)
Music: International Departures with Myon & Shane 54 Episode 137
Andain’s “Promises” (Myon & Shane 54 Summer Of Love mix), playing at 132 bpm (beats per minute), always pumps me up. Every once in a while, the beat triggers an unexpected energy, and I can suddenly dash from all the heavy huffing and puffing.
Honestly, I enjoy running longer better than faster but in intervals of walking/sprinting. I used to run a well-worth of mileage per week a couple of years ago, and I’m slowly remembering those memories I keep to myself when I wake up to greet the morning sunrise along the San Francisco bay.
Since I’ve decided to shift my focus from building a strong body to a performance that lasts longer, I decided to focus on never stopping to walk until I reach my goal distance. This builds endurance, not speed. I think speed will eventually follow once my body is used to running greater distances. I want to focus on increasing mileage volume per week now instead of being a watchdog of my pace at each workout.
Just 2 workouts and I’ve already built this much mileage:
2.01 + 3.03 = 5.04 miles
I think, previously, I couldn’t even go as far as 2 miles in a single workout. I pushed the idea of immediate gratification (to unleash my inner moxie) away, and instead save it for later to push me at the last mile of a workout. It is desperate to run faster at the first mile after my warmup, but I said to it: “Calm down, my dear. You’ll be able to run for me in a minute.” And another minute, and another minute. From the outside, it might seem crazy to talk to yourself like that, but as human beings we need to tame our ego so that we’ll be able to run better for long-term success (though in this case, long-distance).
So, for the sake of persevering, I should’ve been more realistic… -_- Last week right after I finished my 10k race, I set a goal to run a weekly mileage of 13.25 miles. This week is also my first week being hired post graduation. I no longer hold 100% control of my time and it didn’t occur to me that I’m going to have to set more achievable goals as of right now.
The weekly mileage I ran 2 weeks before was a good 6.93 miles. I think I can make time for another 2 miles tomorrow to add up to a total of 7.05 miles this week.
This is what I’ve crossed off from my plan so far:
In addition to the 3 miles I ran today, I also added a 24-minute cross-training workout on the elliptical machine for my resistance training.
I know I’ve mentioned the term resistance training for quite a while now, but most non-runners are not very familiar with the concept. Same goes with the term cross-training.
Let me explain.
Resistance training is a form of strength training. That said, the goal is to build muscle strength on the targeted spots in which you perform your resistance exercise. An important component of resistance training is pushing against added force, or as most would say, “carrying a load”. This is completely different from running, where you completely rely on your body weight to move forward against the air.
Because I am shy at the gym (though it doesn’t seem so), I don’t like to perform my resistance training in the weight room (i.e. using dumbbells to perform certain moves for 24 minutes while L-men models are wondering what the heck is this little girl doing in the same room as they are), and I always use the exercise machines that are closest to the corner.
Anyway, that’s irrelevant.
The point is, there are many ways to perform resistance training besides on a single exercise machine. But I find that the elliptical machines especially work from your toes all the way up to your lower abs. Those are the muscle areas most women are weakest at, and it was effective for me to activate the dead muscles I have on my butt whenever I sit down for hours (or sleep) and read too much novels.
That said, you can actually get creative when planning to do a resistance training workout. Another term normally used in sports terminology is something called circuit training, which I’ll explain next time. But that is the creative part of designing how you want to do your workout. Ideally, it should be challenging enough, but the most important something is that you enjoy doing it.
My resistance training today is, simply, playing up the resistance levels on the elliptical machine. Let me give you a clearer picture of my workout just now:
00:00 – 05:00 - Level 7
05:00-06:00 - Level 14
06:00 – 07:00 - Level 7
07:00 – 08:00 - Level 14
08:00 – 09:00 – Level 7
10:00 – 11:00 - Level 16
11:00 – 12:00 - Level 8
12:00 – 13:00 - Level 16
13:00 – 14:00 - Level 8
15:00 – 16:00 - Level 18
16:00 – 17:00 - Level 19
17:00 – 18:00 - Level 9
18:00 – 19:00 - Level 25
19:00 – 20:00 - Level 24
20:00 – 21:00 - Level 23
21:00 – 22:00 - Level 22
22:00 – 23:00 - Level 21
23:00 – 24:00 - Level 20
It’s proven an effective way to build and maintain muscle strength for my lower-body. By adding this weight-loading exercise into my routine, I enhanced my overall running performance through working out the weakest parts of my body.
Working different muscle groups from the ones that you normally work is the most basic concept of cross-training. For swimmers who normally swim, it is beneficial for them to run once or twice a week, which will further improve their swimming performance by working more muscle groups than the ones they routinely use when swimming. Same goes for biking and hiking, golf and soccer, yoga and dancing, and many more combination of activities.
I believe every single person in this world loves a certain kind of activity. Be it for relieving work stress, giving you confidence, spicing up your sex life, or just making you feel good, I always encourage the people around me to go out and do it.
For me, it’s running – It’s a means to enjoy my time, to discipline myself, to clear my head, to liberate my mind, and free my soul.
I believe most hobbies and activities do the same for every one, and I sincerely urge you to get up from your desk and do it now, for health’s sake.