Holland - 8 Lessons from My First 5K Race
Found this on the on running thought it might help us in Holland
visit the link below for the whole artcle.
8 Lessons from My First 5K Race
1. Don’t be nervous. I'll admit that I was nervous once I arrived! I was having flashbacks to high school track meets, which always put butterflies in my stomach. I mentioned to a friend that I felt nervous and he said to me, “Don’t be. There will always be people who finish before you and people who finish after you." And he was right. I knew that I wouldn’t finish in last place and I knew that I wasn’t competing against the other runners—I was there for me.
2. Pace yourself. I am no good at this. I started out running faster than I’ve ever run in my life. I think the adrenaline got me going! But I was also near the front pack of people who are really, really fast. So I sort of stayed with them the best I could, even though their pace was much faster than what I could handle. I finished my first mile in under 7 minutes (believe me, I am as shocked as you are), but lost steam along the way and each mile thereafter was slower. I liked that the fast runners really pushed me to work harder, but if I were to do it again, I’d try to find people closer to the pace I could keep up with more comfortably.
3. There is no shame in walking. Some people run; some people walk. Others do a little of both. Even the fastest runners pulled over to the sidewalk to take walking breaks along the way, and I was one of them! I wouldn’t have thought that I would need to walk, but the combination of a fast pace and steep hills (and maybe the lack of training) made it necessary for me. I took walking breaks four times throughout the short race. Once I got my heart rate down, I’d start jogging again.
4. Enjoy the moment. The whole experience was unlike anything else. Along the way, you hear the collective pounding of sneakers on the pavement all around you. People sit in their front yards and gather on the sidewalks just to cheer on complete strangers. When you look around, you see people who are all there for one common goal. I listened to some rockin’ songs on my iPod (without which I might have lost motivation when it got really tough). And when you see the finish line approaching, no matter how tired you feel, somehow you dig down deep and give it everything you’ve got left. It's the most fun you'll ever have running.
5. Keep moving. Don’t stop moving just because you cross the finish line. Keep walking for several minutes to cool down, and visit the water station to get hydrated. Stay on your feet as much as possible—this will help you avoid cramps and post-workout soreness. Spend several minutes stretching, too, focusing on the calves, quads and hips, which are likely to be sore in the coming days.
6. Be proud. I never thought that a 5K was really a big deal—I mean, it’s no marathon, right? But it was a challenge and I was glad that I had pushed myself to the end! I crossed the finish line in 27 minutes and 58 seconds. I couldn’t believe it! Never would I have expected to have done so well or have been so proud of myself.
7. You CAN do it. I saw children under 10, seniors over 60, pregnant women, dads pushing strollers, tall, short—every size, shape and age imaginable. Everyone was there and they all did it! Don’t let the fear of coming in last deter you—it’s still better than all the people who never try.
8. Try again. I am 100% motivated to try again! I want to get a better time and I want to run the whole course without taking a break.
the Halloween-inspired Run Like Hell, in which all the runners wear costumes and run through a cemetery (yikes)! I hear Forrest Gump won the costume contest last year. Got any ideas for me?
visit the link below for the whole artcle.
8 Lessons from My First 5K Race
1. Don’t be nervous. I'll admit that I was nervous once I arrived! I was having flashbacks to high school track meets, which always put butterflies in my stomach. I mentioned to a friend that I felt nervous and he said to me, “Don’t be. There will always be people who finish before you and people who finish after you." And he was right. I knew that I wouldn’t finish in last place and I knew that I wasn’t competing against the other runners—I was there for me.
2. Pace yourself. I am no good at this. I started out running faster than I’ve ever run in my life. I think the adrenaline got me going! But I was also near the front pack of people who are really, really fast. So I sort of stayed with them the best I could, even though their pace was much faster than what I could handle. I finished my first mile in under 7 minutes (believe me, I am as shocked as you are), but lost steam along the way and each mile thereafter was slower. I liked that the fast runners really pushed me to work harder, but if I were to do it again, I’d try to find people closer to the pace I could keep up with more comfortably.
3. There is no shame in walking. Some people run; some people walk. Others do a little of both. Even the fastest runners pulled over to the sidewalk to take walking breaks along the way, and I was one of them! I wouldn’t have thought that I would need to walk, but the combination of a fast pace and steep hills (and maybe the lack of training) made it necessary for me. I took walking breaks four times throughout the short race. Once I got my heart rate down, I’d start jogging again.
4. Enjoy the moment. The whole experience was unlike anything else. Along the way, you hear the collective pounding of sneakers on the pavement all around you. People sit in their front yards and gather on the sidewalks just to cheer on complete strangers. When you look around, you see people who are all there for one common goal. I listened to some rockin’ songs on my iPod (without which I might have lost motivation when it got really tough). And when you see the finish line approaching, no matter how tired you feel, somehow you dig down deep and give it everything you’ve got left. It's the most fun you'll ever have running.
5. Keep moving. Don’t stop moving just because you cross the finish line. Keep walking for several minutes to cool down, and visit the water station to get hydrated. Stay on your feet as much as possible—this will help you avoid cramps and post-workout soreness. Spend several minutes stretching, too, focusing on the calves, quads and hips, which are likely to be sore in the coming days.
6. Be proud. I never thought that a 5K was really a big deal—I mean, it’s no marathon, right? But it was a challenge and I was glad that I had pushed myself to the end! I crossed the finish line in 27 minutes and 58 seconds. I couldn’t believe it! Never would I have expected to have done so well or have been so proud of myself.
7. You CAN do it. I saw children under 10, seniors over 60, pregnant women, dads pushing strollers, tall, short—every size, shape and age imaginable. Everyone was there and they all did it! Don’t let the fear of coming in last deter you—it’s still better than all the people who never try.
8. Try again. I am 100% motivated to try again! I want to get a better time and I want to run the whole course without taking a break.
the Halloween-inspired Run Like Hell, in which all the runners wear costumes and run through a cemetery (yikes)! I hear Forrest Gump won the costume contest last year. Got any ideas for me?
"When we stop running away from the situation that is scary - that is the moment we discover how strong we really are. So, acknowledge your strength...rejoice in it...and start breathing in life, as the beautiful, strong soul (being) that you truly are." - Rachna Sirtaj.......Love & Peace
Here is another link to an actual training program for a 5k walk/run
www.walkfromobesity.com/training.php
www.walkfromobesity.com/training.php
"When we stop running away from the situation that is scary - that is the moment we discover how strong we really are. So, acknowledge your strength...rejoice in it...and start breathing in life, as the beautiful, strong soul (being) that you truly are." - Rachna Sirtaj.......Love & Peace
At this point I am just happy to move let alone run. LOL
I am afraid tha I won't see a divit in the road and will trip on it and fall and brake something.
Any tips for that.
I am afraid tha I won't see a divit in the road and will trip on it and fall and brake something.
Any tips for that.
"When we stop running away from the situation that is scary - that is the moment we discover how strong we really are. So, acknowledge your strength...rejoice in it...and start breathing in life, as the beautiful, strong soul (being) that you truly are." - Rachna Sirtaj.......Love & Peace
I still remember the first time I ran (outside of childhood). I drove up to the track at Northville HS -- it was winter, night, and actually raining. I didn't want anyone to see what I was going to be doing. It was interesting as I was only able to run the straight part of the track (100 yards) at first. Eventually I got to the point that night of running just over 1/2 the track. When I got back home it took a while to get running. I knew the roads I was on pretty well from doing LOTS of walking on them.
I'd suggest making sure you're running in the day light and just take it easy.
Good luck as you start this journey. I can't imagine not running anymore (I've completed 3 marathons in 4 attempts + numerous triathlons). It's a blast and something I really love doing.
--Sax
I'd suggest making sure you're running in the day light and just take it easy.
Good luck as you start this journey. I can't imagine not running anymore (I've completed 3 marathons in 4 attempts + numerous triathlons). It's a blast and something I really love doing.
--Sax
I don't live far from Northville H.S,. maybe I will try that in the dark too.
I have been taking the dogs for walks vary late at night so no body can see me.
I have a long way to get to goal and am still more than 100 lbs over weight so I am not going to push the running so if I walk faster and faster eventually I might be running. So I figure for my first 5K I will do the run a little walk a little method. I will probably be the last person to finish but I will finish.
any pointers for newbies to 5K's is appreciated.
I have been taking the dogs for walks vary late at night so no body can see me.
I have a long way to get to goal and am still more than 100 lbs over weight so I am not going to push the running so if I walk faster and faster eventually I might be running. So I figure for my first 5K I will do the run a little walk a little method. I will probably be the last person to finish but I will finish.
any pointers for newbies to 5K's is appreciated.
"When we stop running away from the situation that is scary - that is the moment we discover how strong we really are. So, acknowledge your strength...rejoice in it...and start breathing in life, as the beautiful, strong soul (being) that you truly are." - Rachna Sirtaj.......Love & Peace
I did the Detroit Free Press 5K about 6 months after surgery. I didn't train for it, and wasn't regularly exercising at the time. I walked it with no problem. I was one of the last ones to finish, but I had a couple of friends with me and just walked and chatted.
My thighs hurt the next day, but that's about it. I never felt like I couldn't finish because I kept it slow.
PS-my son ran the race to the end and then turned around and ran back to me and walked. Aahhh, to be young again!
Anyway, don't put any pressure on yourself about a finish time or keeping up and you'll do fine.
Mary, if you walked 2.77 miles yesterday then you can do the 5K!
My thighs hurt the next day, but that's about it. I never felt like I couldn't finish because I kept it slow.
PS-my son ran the race to the end and then turned around and ran back to me and walked. Aahhh, to be young again!
Anyway, don't put any pressure on yourself about a finish time or keeping up and you'll do fine.
Mary, if you walked 2.77 miles yesterday then you can do the 5K!
The exercise forum here has some AMAZING people on it (we're all a little nuts though, lol) and some good advice, feel free to check out some of the information over there.
Not sure if you've searched for the couch 2 5k program (c25k.com) but it's got some suggestions on there to go from doing nothing to being able to complete a 5k.
After surgery all I did was walk -- eventually getting up to 4-5 miles a day. I thought at the time that I wouldn't want to keep a 1.5-2 hour/day exercise schedule and that I needed something more demanding so that's why I started to run.
Here's the things about 5k's -- nobody cares about your time except you. Everyone is excited for ANYONE that PB's (personal best) or completes their first one. You may find yourself without a tremendous amount of company out there, but bring a friend and the 2 of you just enjoy the time together. I know of some people out here that just walk a number of the 5k's and they complete them in about 50 minutes.
The walk/run method is great for starting out and even though I've completed 3 marathons I still can't make it farther than a 1/2 marathon without having to add walking into the mix.
Can't wait to read about your progress!
--Sax
Not sure if you've searched for the couch 2 5k program (c25k.com) but it's got some suggestions on there to go from doing nothing to being able to complete a 5k.
After surgery all I did was walk -- eventually getting up to 4-5 miles a day. I thought at the time that I wouldn't want to keep a 1.5-2 hour/day exercise schedule and that I needed something more demanding so that's why I started to run.
Here's the things about 5k's -- nobody cares about your time except you. Everyone is excited for ANYONE that PB's (personal best) or completes their first one. You may find yourself without a tremendous amount of company out there, but bring a friend and the 2 of you just enjoy the time together. I know of some people out here that just walk a number of the 5k's and they complete them in about 50 minutes.
The walk/run method is great for starting out and even though I've completed 3 marathons I still can't make it farther than a 1/2 marathon without having to add walking into the mix.
Can't wait to read about your progress!
--Sax
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