The Finish Line

Posted by martin.parnell |

Next Event:

Marathon Quest 250 1st Annual Run/Walk

  • Date: Saturday, December 31st, 2011

  • Location: Spray Lake Sawmills Family Sport Centre

  • Distance and time: 9.00am Marathon, 12 noon Half Marathon, 1.30pm 10km, 2.15pm 5km, 2.40pm 2.5km

  • Route: 2.5km loop along the stunning Bow River

  • Aid Station: Guy's Bakery "Super Aid Station" (visit it 17 times!)

  • Registration: On the day (8.00am to 2.30pm) with a donation to RIGHT TO PLAY

On October 1st, the first class of the "Live Ideal Learn to Run 5 km" program left the Creating Balance office in Cochrane and walked four minutes then ran one. This was the start of a 12 week program to learn to run 5 km. In the first session Deb, Kaitlyn, Shannon, Renee and Amanda repeated the walk 4 minutes / run 1 minute six times for a total of 30 minutes. Everyone was very enthusiastic after the first day but I wondered how many would graduate at the final session on December 17th.

The program is designed to slowly introduce you to running. One session is scheduled a week. The first three weeks maintains the walk 4 mins / run 1 min but builds up the time from 30 minutes to 50 minutes. The fourth session has you walking 3 minutes and running 2 minutes six times for 30 minutes. The runners completed the sessions on their own but I would ran with them half way through the program and at the final session.

During the three months I kept in touch with everyone by email. After week two Kaitlyn wrote to me; "So Deb and I did our week two run yesterday and it felt great! (Hadn't been out since out first run Saturday) Unlike after our first group outing I was barely sore yesterday evening or again today. I felt invigorated afterwards! So happy! Even pushed harder for the last one minute run cycle! So being gung-ho I went again at lunch today... However, despite not being sore I found it much more tiring and could definitely feel discomfort in my right ankle, shin and knee. Overall, I felt more exerted. Do you think that it's just because it was back to back days and I was maybe using more "tired" muscles today and thus it wasn't as "good" of a run as yesterdays? Let me know your thoughts!"

I found that this was a common theme with a number of the group. They tried to do too much. It takes time for your body to adapt to the run / walk regime and a major focus of this program is not to get injured. I told Kaitlyn to stick to the one session a week but if she felt like doing something else then go for a swim or a spin on a bike.

A key part of the program is keeping a running log. It's very important to be able to look back and learn from each run. I've kept one for nine years and on each run I note distance, time, temperature, heart rate and how I felt. At the beginning of the log it's critical to state why you want to start exercising. This was discussed in our first meeting and Deb commented:  "Great first session. Motivating. Identified reason why as being able to keep up with grandchildren. Worried about heart rate. Have avoided aerobic exercise because of fear of heart rate going to high."

On Dec. 17th the whole group turned up at the Spray Lake Sawmills Family Sports Centre and completed their 5 km session. Everyone graduated with honours. We're going to have a reunion on Dec.31st and the group is going to join me for the last 5km of the 1st Annual Marathon Quest 250 run / walk.

Hope you can make it as well.

Wishing everyone a happy and healthy Christmas and New Year.

Quote of the Day

"Look in, look the storm in the eye. Look out, to the sea and the sky. Look around, at the sight and sound. Look in, look out, look around."

Neil Peart

The Live Ideal Learn to Run 5 km graduating class: Deb, Shannon, Renee, Kaitlyn and Amanda.

The Finish Line

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