Now that I am comfortable running 10 kilometers, I have decided to start with my base training. My plan is to enter a half-marathon next year, perhaps on my first year anniversary into running sometime in September-October 2009. To prepare for this, the recommended training for a beginner like me is to do base training for at least 8-12 weeks, strength training for 4-8 weeks, speed training for 4-8 weeks, and peaking/tapering for 2-14 days. But I need to adjust my training depending on when the 21k event will be. For now, I will use the 2nd International Subic Marathon on October 24, 2009 as basis of my training program because there is a 21k event listed there. I will not aim for the marathon yet because experts would advise that in order to train for a marathon, you should have been running for at least a year already, which is definitely not the case for me.
For the base training this afternoon, I started with the LSD (Long, Slow Distance). This means running at a relaxed, conversational pace lasting for at least an hour to an hour and a half. The heart rate is approximately 70-78% of your maximum heart rate. How to compute for your maximum heart rate? There are many ways:
Running for Fitness gives a formula to predict for this: For men - MHR = 214 - (0.8 x age) while for women - MHR = 209 - (0.9 x age).
If you want a more accurate way of determining your own maximum heart rate, you can do it on the track or on the treadmill. You must do your warm up first and then run at an even pace, as fast as you can. Do this for three minutes then recover by jogging for two minutes and then do the fast paced three-minute run again. Your maximum heart rate is the one taken during the second three-minute run. But please don't do this latter exercise without medical clearance especially if you are overweight or have problems with high blood pressure or hypercholesterolemia.
Anyway, it was much of an effort for me not to look at my stopwatch and note my distance because this only tempts me to increase my speed. So, I decided to enjoy the music and the cool evening air. Eventually I began to relax and to meditate. Yes, I have discovered that running is actually a form of prayer for me. While your body is busy doing the motion of running, your mind and your spirit can lift itself to heaven. I always found my running time so conducive to prayer except when I am conscious about my speed especially when am preparing for an upcoming race. But now that the race I am preparing for is still months ahead of me and I am forced to do long, slow distance (LSD) runs I am able to relax and switch to prayer mode. Running does not only refresh my body, it also refreshes my soul. LSD is the one that makes a runner addicted to running. Perhaps that is the reason behind the acronym.
Posts
