There are many things to consider when making your training plan. First you have to find the race. Now when picking a race you have to find one with enough distance out to train for it, then in a place that works for you. You can pick this as a vacation or something the is in your local town and convenient. I use to pick races as a part of my vacation, California, Ireland, and South Dakota. Now I have had fun on these vacations, I have competed well but it did not always make for the best situations. Having to foot around the cities to figure out the race course, starting line and expo locations as well as just wanting to see a place you have never been as well as the tourist that you want to do after the race is more difficult when you are sore. Since I have taken a year off of the marathon I decided to stick close to home. Now I have not exactly pinned down what race but I have narrowed the field to two. The Omaha Marathon, and the Des Moines Marathon.
The Omaha Marathon is in my home town and is on September 27, 2009. I have ran the Omaha half several years and competed very well but I have some reserve. First its my home town, no new scenery to me, second being the weather. Omaha in September can be either perfect, raining or so hot and humid you need a snorkel to swim through the air. The First half of the marathon is actually very hilly as well. But in comparison to Big Sur, no chance. The hills do not scare me. Also I know the course will have to change this year because of the construction of the new baseball field for the new home of the College World Series. Now I live fifteen minutes from the starting line. I will have “homefield” advantage and generally in the weather is well people to well. I have known several friends to BQ.
The DesMoines Marathon is the one I am leaning toward more. It is only four hours from my home. Quick weekend trip and is the weekend of October 18th. It is close to my birthday, a little more time to train. I have never rain it before and the weather is more predictable. Cool fall air, my favorite. It is advertised as a fast and flat race. So how do I decide between the two. I will have to do a little more research to decided. I will also start to make my training plan the go from there.
This year I am really struggling with the training plan idea. The last marathons I have trained for I have had a different work schedule. I worked the 2nd shift 3 p.m. to 11p.m. five days a week. I also worked the night shift 7 p.m. to 7 a.m. three days a week. Now I work 7 a.m. to 7 p.m. three days a week. I have a semi set schedule that I asked my boss to change so it would help with training some. But I have the problem of deciding what to do on the days I work. Do I count those as my off days? Are these to be my easy days? Do I get up in the morning and run, yet knowing I have a 13 hour shift ahead of me? Or do I run when I get off work and I am more certain to know by the time I get home I will not want to go workout. I know the getting up in the morning has advantages of running at the time you are racing, beating the heat, and being more likely to run then when I get off of work. The other challenge is that not everyday at work is easy as a nurse. It is usually physically demanding, long hours on my feet and sometimes lasts longer than the 12 hours that I am scheduled.
The next is picking the plan that will get me across the line with a new PR. I have been researching several training plans including some from Runners World Magazine, the book by David Kuehls 4 Months to a 4 Hour Marathon. Also some of the Hanson brothers training plan and the book by Jack Daniels, Daniels’ Running Formula. It will take some work and I am sure some tweaking here and there but I am open to suggestions from anyone. Especially in the area of the workdays. Once I get a plan I will keep you posted.
http://www.desmoinesmarathon.com/IMT_Des_Moines_Marathon.htm
http://www.omahamarathon.com/
Posted 1 year, 1 month ago at 1:34 pm. Add a comment
OK so its earth day I feel that an appropriate post would be to discuss using you bike as transportation instead of your car.
I commute to work when the weather is all clear. Now that pretty much means as long as its not raining when I leave for work or below freezing. The other exception I adopted after last year. No tornadoes. Last year I managed to commute to work on a day that we had a huge wind storm. They never called it a tornado but the damage the city encountered looked like tornado aftermath. The upside to me riding my bike that day was I could get through roads that were not passable by car. But it wasn’t very safe with fragile trees and down power lines. Now I figure I will discuss three important topics: possible benefits of biking to work,how to start, and road safety.
There are many advantages to riding a bike to work instead of driving a car. The first is the most obvious, it helps the environment. Less gas, less carbon emissions etc. Also in the long run it is cheaper then a car. No gas being used, no oil, no car maintenance. While a good bike does cost money you don’t need that to start. Any bike will do as long as it has all the safety accessories needed. After you save all the money from not paying for gas you can put it toward the bike of your dreams. I do not live too far from work and actually for me it is an advantage to ride to work vs. driving my car. The place I work at is very large medical center and is also land locked so the parking for employees is assigned, you have to pay a monthly fee and is usually at least 2-15 minute walk. For me I can ride my bike to the front door and park “valet” then go right to work and my entire trip takes 12 minutes, vs 20 minutes to drive and walk. So I would consider this as an upside when you think about biking to work. Also I work 12 hour days so its hard to go to the gym before or after work. By biking I get my 30 minutes of exercise in or count it as a warm up and either do more miles on the way home for work, or do a short run on top of my ride.
How does one decide to start commuting to work. Most of it comes right down to planning. First you need a bike. As I stated you don’t need the fancy bike with all the bells and whistles you just need it to work properly and add a few accessories. First it needs good tires if you buy a used bike you want to make sure to check the tires be sure the tubes hold air and replace if needed. If the bike has multiple gears check and make sure they all move properly. If your gears have trouble shifting and you don’t know what to do, take your bike to a local shop and have them do a safety check and tune up. The brakes are a must and they need to work. Not only is it important that you pads are in good shape but the cables as well. Also you need to know the basics of braking. This may seem obvious to some but be sure when going down hill not to apply the front brake only. Doing this or doing this too abruptly can cause you to flip over your handle bars. Seems easy but a lot of people forget. Also another safety issue is a proper fit. Make sure your bike is not too big nor too small for you. Your bike shop can help you make all the adjustments to be sure you have a comfortable ride but when you first buy your bike check the fitting. Your leg should not be totally straight when engaged on the pedal there should be a slight bend in the knee when the pedal is in the “down” position. Also most bikes are not meant for your feet to touch the ground with flat feet from the seat, this worked as a child but not a good rule for fit. The bikes cross bar, the main frame of the bike, is how you determine the proper size of bike, when standing with the bike between you, you should be able to pick the bike up off the ground and have an inch or so to spare from the cross bar and your inseam.
The basic accessories you will need are simple yet vital. A Helmet, and not a cheap one. This will protect your head, and believe me I am a nurse and nothing pisses me off more then stupid people that had accidents with preventable brain damage. Next biggie at least a rear light, but a headlight is also a good idea. Chances are you will be riding in the morning and evening this light will help people notice you from a further distance. A bike lock, spare tubes patch kit tire levers and an all in one tool should all be put into a saddle bag and remain there. You need a travel size air pump or CO2 pump. I like the Co2 pump its quick and small. I also think its a good idea to put an i.d or something that has your name address and emergency contact information on your bike as well as on you. Having two is a good idea in case you become separated from your bike. I have a Road ID band I wear on my ankle. The plus to this is it tucks my ankle of my pants so it does not get caught on my chain. There is a product called “Ankle biters” that do this as well. Gloves are optional but I think a needed they protect your hand and well just get them. I have a full fingered glove, some mornings are cold and you can freeze your fingers off. Lastly I always like to carry some change and cash in my bike bag, that way I can call using a pay phone if needed or stop somewhere to buy stuff I might need, band-aides that good stuff.
Ok so the planning part after the bike consists of watching the weather and rechecking the weather before you leave, knowing your route and an alternate route and taking your work things with you. This I pack the night before. My lunch, clothes whatever. Some people shower before they actually start work because they have to wear suites or business dress. I am a nurse I get dirty at work so I just keep my scrub top in my bag and a spare pair of pants in my locker just in case. I just “freshen up” when I get there. I carry everything in a back pack. Some use messenger bags, be sure it is comfortable for you whatever you pick. Planning your route can be simple or hard. It depends how far you live, what the traffic is like around you and if its OK to have a bike there. Most people think “oh there are plenty of side walks” wrong. You need to remember sidewalks are for pedestrians and are just as dangerous if there are a lot of driveways, cracks, trash cans and other road hazards. Check you local police station as far as bike laws go. Ever area is different. Huge strides are being made across the nation to make cities more bike friendly, but as more bikes are on the road the laws might change as well so be aware of this. I take a different way to work and home from work because the traffic changes and the route I take has a lot of hills. Believe me after 12 hours on my feet I don’t want to ride my bike up the huge hill I go down in the morning. This adds another mile to my commute on the way home but its easier and more safe. The best way to check routes is first drive them, next walk them. When your walking pay attention to how traffic is behaving, are people aggressive, in a hurry, the more aggressive the more likely those drivers will be mad to share the road. So consider it on a walk, check out sidewalks, the side of roads, look for dogs. Then pick your route and a second route. Just like when driving, a car accident or road work can delay you. Be mindful of when the news announces road work. If they are working on the roads on your route this is very unsafe, not only can you damage the tires on your bike but motorists pay attention to this road work and might not see you until it is too late.
So now you have your bike, you have picked you route and your ready to start riding to work. Obviously you need some safety tips. I have addressed a few while indroducing other important aspects but here are good share the road tips you need to keep in mind. Check your local police department, or road safety council as well as your bike shop. I was able to get a bike map that our city prints, it has great tips as well as all the routes that are considered safe to take and marks all the paved trails.
Be courteous. Share the road with motorists acknowledge that the driver is there. If they are behind you wave so they know you see them, when they pull along side you make eye contact, smile. Its hard to be mad at a cyclist and they can’t ignore you if they see you. Motorist seeing you helps increase your safety. Be careful at intersections. Watch for turning cars, if you are turning signal it and remember some people do not signal there turns so be prepared for this, as well as people gunning yellow lights.If riding on side paths watch for cars that are turning toward you and do not see you. Also if on the road stay out of the door zone. Stay far enough away from the parked car that if a person opens there door, you will not run into it. Be mindful of all traffic laws and obey them. If you are on the road, you are to obey laws as a motorist is. This is funny to some but watch speed limits too. Be visible, ride in the proper part of the lane and in the right lane. Always ride with traffic on the far side of the driver. If on the right hand side be on the far right. IF you are in the left lane on a double lane road be on the far left.. If you have to turn left watch for cars behind you signal your turn move over to the far left of the lane, look for traffic then make your left turn. BE careful, this is the hardest and most dangerous turn to make at busy intersections. If you are concerned you can always dismount your bike and walk across the street in the cross walk.
So there is a lot to being safe on your bike. A lot of it comes with experience and more confidence when riding. Talk to your coworkers let them know your a commuter, chances are they are the motorist sharing the road with you so this can help increase safety. Always be visible and defensive. Accidents happen but most can be prevented. Use your lights, wear bright clothing, signal your turns and respect motorist. Always remember obey the laws and the biggest, Pedestrians have the right of way. If they are on the sidewalk you need to move not them. Commuting to work can be fun, and safe. I love riding my bike and enjoying the fresh morning air. So give it a try. Start by doing it one day month the gradually increase it until you commuting every day possible. Eventually you get to the point that your car sits dusty in the garage not your bike. Take your bike to the store, post office and to run errands.
Enjoy it, Be green, and be safe.
here are some links to help
http://www.bikecommute.com
I really like this site
http://commutebybike.com/
Posted 1 year, 3 months ago at 5:47 am. Add a comment
Just so everyone knows my site is not suppose to look like this. My husband is my tech support and very busy, but I am in the process of installing a gallery and making my page more user friendly. So be patient and it should be up and running by the weekend!! Any feedback on the site let me know!
Posted 1 year, 4 months ago at 10:55 am. Add a comment
This is the hardest time of year for me to decide what type of workout I want to do. As spring is an the horizon and more and more days climb above freezing and we first break the 60 degrees mark I want to be outside all the time. These are they days when I see people running and I want to run. I see people riding their bike and I want to. I see dogs in the park, babies in strollers and children on playgrounds. The many months of cabin fever stirring the inside to the point the sun shines and you question its deceiving nature. Is it really as warm as it looks? Finally the answer is yes!!
Now I am a runner no question about that, but I also bike. This is the point in the year I get to dust off my road bike, tune it all up and be ready for the road. I commute to work on my hybrid and do the occasional bike trail on my mountain bike. So what is a girl to do? I want to go for a run,and I want to ride me bike. Initially its easy, I don’t have a ton of miles on my bike and like any sport I have to ease into it and well break my saddle in again so I can do both. But as the weekends approach and I don’t have to work I want to go on 30-50 mile rides, but then there is long runs, and yard work, and walking the dog. There are truely not enough hours to the day nor miles on my bike or on my shoes.
Posted 1 year, 4 months ago at 2:07 pm. Add a comment
I finally decided to make an attempt at the marathon. My roommate and I signed up for the 2005 Nike Women’s Marathon in California.
Starting out I really had no idea how to train for a marathon. I have done tons of 5K and 10K races, but I usually never trained from them just ran them and did well. So I picked a plan off the Internet and decided to give it a try. As a nurse it is really hard to stick to a training schedule that is made for people who work 9-5 jobs. So I had to tweak some of it and give it a go. I believe my longest run for the prep was 16 miles about 3 weeks out. I learned right away this was not enough at all. I believe my first problem was my regular runs were too short 3-5miles and then a weekend long run. My second problem was our summer heat. 90 degrees plus days and that I worked the 3-11p.m. shift so early morning runs were out. I had never thought about nutritional changes for races as well.
So to California we went, I also brought two other friends who would be our cheering section. We left four days before the race to do some sight seeing. Also not a good idea since we walked all around San Fransisco rarely taking transportation. Race day approached and my feet we tired and I was tired. I woke up at 4 a.m , luckily our hotel was right on the start line. The a.m. routine was initiated, eat, bathroom, decide what to wear, layers etc. Finally we went outside to the 20,000 other runners WOW. A dark sea of excited runners, eager fearful and 95% women. I have never been around that many women in my life. The starting gun went off it took me 15 minutes to get to the starting line but I approached it with delight. Weaving through the many walker/runners at the start taking in my surroundings. A nice trail through the city and down to the wharf. Surprisingly not too many hills. I believe the first hill was around mile 10 and it was an ascend to golden gate park. Excited to see the Golden gate bridge I rushed up the hill only to see fog and overcast. Big downer. At this point a made an observation at the number of runners who were participating in Team and Training. I realized that a large majority of the people running were doing this charity event. I then felt slightly isolated because I was not wearing the esteemed purple jersey. Oh well I needed to get over it. I then in passing noticed the first place runner coming down the stretch. How sad to know I was not even close to the end. Pushing on my calves and shins began to cramp and ache and I could feel little pebbles in my shoes that were like razor blades to my feet. i believe this was mile 16. I was hitting the wall. Although the coarse had a lot of entertainment. Chocolate, cookies, a sock changing station, even a place you could call people and report how you were doing in the race. All of this was not enough to deter me from the pain and fatigue I was experiencing. I pushed on, a slow crawl walk looking stride and watching the knots in my calves get bigger and hurt more. Finally a mile marker in sight i realized i was close to the finish and picked up me stride. yes I saw it the finish. a huge orange banner with a large cheering crowd and yes firemen in tuxes with the little blue boxes with white bows. The box every women knows Tiffany’s and Co. It was our “finishers medal” A one of a kind necklace you could only get for running this race. At last I could stop and get off my feet and relinquish in the fact that yes despite the complete unpreparedness I have finished the marathon. I was now that 1% that toed the line and crossed it finishing in 4:33:56 1183 place overall, 156 for my age group.
Would I do it again yes would I train better yes. Was I hooked of course. I was now a Marathoner!
Posted 1 year, 4 months ago at 10:46 am. Add a comment
