Originally Posted by mcpaul
Im not a runner, and I dont' really walk terribly much, but I went 18.27km today, or 11.4mi. average pace was 9.01 minutes per km, or 14.4 minutes per mi. mostly walking, but a little bit of run. Went from my house in New Westminster, BC along the boardwalk and pier park by the Fraser River, up Columbia street, along the Central Valley Greenway and the south shore of Burnaby lake and up to Sperling Skytrain for the ride home.
I am looking at some of the per mile times listed above and it looks terribly slow. eep! (yes, I'm vastly out of shape and need to start doing something about it - bought a stability ball and kettlebells this week as well)
I heard of this mapmyrun.com website where after my run (and my nap), I traced my run on my computer and published to facebook.
For those of you that run regularly, what is your setup?
1. keys: my keys are clanging around sometimes quite loudly in my pocket and people tend to stare at me as I pass - what do you guys do with your keys while running? I have a fob in addition to my key to get into my building, and usually carry a second key with me as well. (they clang with my buss pass).
2. iPhone: My iphone is too big and wobbly to keep in my pocket. I don't really want a case for it - expense and fit, do you guys run with your iphones? I also have an ipod nano. had thought of that, but enjoyed being able to take pictures sometimes and check in on facebook at various places, etc
3. Tracking - I understand there is a way you can track your route through GPS and post it to the maymyrun website where it analyzes everything for you automatically... I think this requires the iPHone as well though. The ipod Nano has nike+.. has anyone had experience with that?
4. Nutrition - I hadn't eaten anything all day before the run, and wolfed down 2 bananas and at least 1.5 liters of water upon getting home, then crashed and napped for an hour.
5 - any other hints and tips would be greatly appreciated!!
1. Who cares what people think about you...don't worry about your keys. If they bother you to run in cause they're heavy, have an extra house key made for it specifically, and just carry that.
2. I like having a phone with me just in case. Its big and clunky, but it fits and stays in my pocket.
3. I use the mapmyrun ap in the iphone. Its free, but sometimes gets screwey with the distances. Once on a fairly regular run, it had me at the mile mark after one minute and thirty seconds...and didn't congratulate me on the awesome new world record...so if its a new route, i'll generally double check my route online when I get home.
4. EEkk...I'll have a small carb an hour or so before I run (grapefruit and oatmeal in the AM or sun butter in the PM) and I'll make a protein shake as soon as I get home.
Baby steps my man, walk run for a bit until your up and running all the way. Don't worry about time, do what feels good.
5.75 miles for me yesterday. Bookended by 50 pullups, and at the midway point did 100 pushups and 250 crunches...as per my usual