Advise for a running mum!

dublinlady

Hi,
I used to do some running in 2008 - 2010. i took part in the kiladre half marathon (2hrs 3 mins) and great ireland run (53 mins). Other than that i did the flora womens mini marathon twice - times both around the hr but to be honest its so jammers i wasnt really bothered about the times!

I then became pregnant, had a miscarraige, and then stopped running, as even though it wasnt rational i felt the running may have contributed.
Ive since had a baby girl in feb and all is well

I want to start running again but find it hard to find time. I am going back to work soon and so will find it even more difficult to find time!
I saw the focusireland 10k tunnel run and thought it would be a great challenge for me- id be really proud to complete it. Im totally unfit , and itsin 4 weeks. I hada section and so really the only exercise ivebeen doing is walking several times a week.

Im wondering if anyone can recommend a training plan that would have me capable of running ( dont care how long it takes!! id imagine 1hr 15 is realistic!!) the full 10k by 12th Aug. I really would be frustrated if i couldnt run it all.... even tho im totally unfit...! Dont really want to wait for another event as i have motivation at the mo and as said wont have as much time when get back to work!

I can probably only fit in 3 runs a week - with walks every other day.

Advise really welcome cos if its up to me i dont think ill make it past the finish line...!!!:o

RayCun

A very simple training plan
This week
Tuesday 3 miles Thursday 2 miles Saturday 3 miles
Next week
Tuesday 3 miles Thursday 2 miles Saturday 4 miles
Week starting the 30th
Tuesday 3 miles Thursday 2 miles Saturday 5 miles
Week starting the 6th
Tuesday 3 miles Thursday 2 miles Friday 2 miles Sunday race

Do all your runs nice and easy, slower than you think you can complete the distance.

kit3

Best of luck with the run. Regarding getting out, I find it handy to get runs in at lunchtime when I am at work. Would this work for you ?

dublinlady

Thankyou so much raycun for that plan!
I'm ashamed to say I didn't get myself into gear for the race...
However I did do my first run today! Think I'm unfitter than anticipated and I did only 2 miles and took me 22 mins!!
I thoroughly enjoyed it!! And if I can walk by fri I'll try again!!! It's so mad how quickly ( suppose its been over a yr!!) you loose your fitness! But I'm hoping because I've run a fair bit before that it will come back quicker?!
Certainly no pain from section scar or anything like that - so I have zero excuse not to be out there now when I get a window of opportunity! I had just gone on a 2 mile (same route) walk with the dog so was delighted I was motivated within a few mins of that!!

Won't be able run during lunch ( no way of having shower etc ) as work in a suit and would be v smelly after!! Lol!

I think maybe I'll have to really push myself and go before the baby gets up... So maybe at 7 am... Just for 25-30 mins and then try do the longer run as described above when my hubbie off work!

No sights on a race just yet.. Have decided I'll be annoyed if i attempt a 10k and know I won't do it under the hr - so gonna try work on it for a month or so before looking!

Anyway - thanks again for all the tips - very helpful!

I will update this as I continue!!

Tom Joad

dublinlady wrote: »

Thankyou so much raycun for that plan!
I'm ashamed to say I didn't get myself into gear for the race...
However I did do my first run today! Think I'm unfitter than anticipated and I did only 2 miles and took me 22 mins!!
I thoroughly enjoyed it!! And if I can walk by fri I'll try again!!! It's so mad how quickly ( suppose its been over a yr!!) you loose your fitness! But I'm hoping because I've run a fair bit before that it will come back quicker?!
Certainly no pain from section scar or anything like that - so I have zero excuse not to be out there now when I get a window of opportunity! I had just gone on a 2 mile (same route) walk with the dog so was delighted I was motivated within a few mins of that!!

Won't be able run during lunch ( no way of having shower etc ) as work in a suit and would be v smelly after!! Lol!

I think maybe I'll have to really push myself and go before the baby gets up... So maybe at 7 am... Just for 25-30 mins and then try do the longer run as described above when my hubbie off work!

No sights on a race just yet.. Have decided I'll be annoyed if i attempt a 10k and know I won't do it under the hr - so gonna try work on it for a month or so before looking!

Anyway - thanks again for all the tips - very helpful!

I will update this as I continue!!

Best of luck with it - the hardest thing is starting. Would recommend the getting out early - will keep you buzzing for the day:)

Don't be too hard on yourself - you've had major surgery as well as a baby!!

Emer911

Good luck with this!
It is hard with little ones, but not impossible. Look through the training logs. There are loads of full time and working Mums that juggle it all (and make it look easy!:rolleyes:) so you might find some inspiration there.
Your idea to go early is an excellent plan, and if that works for you it'll make fitting in the training so much easier.
Another suggestion (assuming lunch time is out) would be to run home from work (or part of the journey)? It takes a bit of organisation, but can be a great use of time, instead of sitting in traffic.

Like I said, good luck with it. Take it slow and enjoy your (return to) running.

dublinlady

I know this is old - I had my second baby 11 weeks ago and did first run today - 18 mins non stop - v slow but steady - no idea of distance but so delighted!
Both babies were sections so was afraid to start back sooner - I'm so ready now - gonna try every second day! With all your advice from last time!!! I love the post run high !!! Last time I never got back as was pregnant before I had a chance! This time I'm hoping to do a ten k before Xmas! Def the Kildare one in April. Glad to be back!

dublinlady

Also anyone run while breast feeding - I have just presumed its not an issue!

sideswipe

dublinlady wrote: »

Also anyone run while breast feeding - I have just presumed its not an issue!

I'm no expert but I think you'd be best advised to feed the baby before you go or after you come back rather than feeding while running.:)

Cabaal

Famous ultrarunner ran the hard rock 100 mile race in 2007 and she stopped at every aid station to breastfeed and still finished in the top 10 out of 500 runners.

So, well it can be done

T runner

dublinlady wrote: »

Also anyone run while breast feeding - I have just presumed its not an issue!

Some advice in the links below. Main one seems to be that as well as the extra calories for breastfeeding you'll need more again for running so youll have to make sure your eating enough and eating well. Longer runs can be more problematic but theres advice in there for that too.

http://running.about.com/b/2008/11/06/can-i-run-while-breastfeeding.htm

http://www.running-mom.com/mothers-running-marathons-while-breastfeeding.html

dublinlady

T runner wrote: »

Some advice in the links below. Main one seems to be that as well as the extra calories for breastfeeding you'll need more again for running so youll have to make sure your eating enough and eating well. Longer runs can be more problematic but theres advice in there for that too.

http://running.about.com/b/2008/11/06/can-i-run-while-breastfeeding.htm

http://www.running-mom.com/mothers-running-marathons-while-breastfeeding.html

Thanks that's v helpful - it is making me laugh that most articles mention not doing it simultaneously..... I had 2 kids within 15 months - I don't have a choice !! Haha!
Also it made interesting reading but breast feeding while marathon training... Well I only ever made 18 miles in a single training session so I don't think it'll be an issue unfort! Ill stick to the 10km for now! Mind u I've a half marathon in mind for next yr.. But we'll see!!
Running certainly caused me no problems yesterday - cant wait to get out again Tom! Delighted with my section recovery too as I thought I might get some aches afterwards but no - just in my weak & weary legs!!!!

dublinlady

1.8 miles in 20 mins....
A little off my old aspirations but I'm proud for day 2! Missed it - love it!

dublinlady

dublinlady wrote: »

1.8 miles in 20 mins....
A little off my old aspirations but I'm proud for day 2! Missed it - love it!

Also is it possible to move this thread to training logs so I can record or will I just start anew?!

HuntingDrog

fair play to you ....keep going-great start

PVincent

Don't be afraid to join a club. Where are you based. Anywhere near knocklyon. If so we can really help you in bros Pearse AC.

dublinlady

PVincent wrote: »

Don't be afraid to join a club. Where are you based. Anywhere near knocklyon. If so we can really help you in bros Pearse AC.

Thanks,
I think at the moment I couldn't join a club - purely cis with the 2 babies I only get to run a short notice when everyone's finally behaving!! It also depends on my IH's work schedule which at the mo involves alot of evening / night work. But I have always wanted to join a club - maybe when things settle down or feeding becomes nite predictable I will.
I've my sights set on 3 miles for the morning!

Emer911

Well done on getting out there (again)
Love the enthusiasm
Best of luck with the training - and keep logging

dechol

Well done on getting out. I have three kids and also would love to join a club but just impossible with my other halfs work. Just grab any time u have even if its only twenty mins.if u make it a habit to get out the miles will add up.

hunnymonster

dublinlady wrote: »

Also is it possible to move this thread to training logs so I can record or will I just start anew?!

done

just a personal experience but I've found running while bf'ing very challenging. It was fine to get marathon fit but as soon as I tried to improve and add some quality running then the quanitity and quality of my milk decreased. I really didn't get propery fit again until I weaned after a year of nursing. Then of course I got pregnant straight away again so we are 2 weeks into baby #2 now and it's the same, moderate exercise seems fine but cant over do things.

dublinlady

Mon - 3 miles 36.56 mins
Awful time but delighted I managed to keep going anyway! I'm sure my times will speed up.....hopefully!!

Don't plan on aiming for much for than 10k at the mo cos between the 2 babies, work and couple other commitments I think I'm stretching my time (&will!) far enough! It's amazing how good running (even at snails pace) makes me feel about myself!

Runchick

Hey dublinlady best of luck with the log! I started running when my youngest was still breastfeeding, never found that a problem - the main problem I had was the lack of sleep though...it wasn't until my kids started sleeping relatively well that I could up the training (I remember being exhausted from running 4 miles every 3 days back then). Even now if sleep is interrupted things start unravelling. I remember how good running made me feel though, that buzz is addictive All the best with your goals

dublinlady

3.4km 23 mins
Using km now ... Makes me feel I went further... Haha!!!!

dublinlady

5.5km 37 mins.
That was my long run. Used to be able do same loop sub 30... But anyway still happy I did the distance for week 2! It's enough for now I think . So will do that loop once a week and then 2 shorter ones also. After Christmas ill look at increasing long run distance for a 10km

RunningKing

Did someone mention the C word.............gggrrrrrrrrr


Best of luck with the running

dublinlady

3.2km 21.53 mins

dublinlady

5km 36 mins - was horrible - had stitch the whole way - had to stop twice. Just didn't enjoy it... But I wanted to which made me keep trying. Putting it down to a bad day as it felt much better last week. Will try a 3km faster run on fri.
I will not be disheartened... Feel the burn.. Lol

dublinlady

3.4km 22.20 mins - felt much better. 40 secs quicker than same route last week. Even felt could go further at pace but didn't want to push it - will save that for long run!

dublinlady

dublinlady wrote: »

5.5km 37 mins.
That was my long run. Used to be able do same loop sub 30... But anyway still happy I did the distance for week 2! It's enough for now I think . So will do that loop once a week and then 2 shorter ones also. After Christmas ill look at increasing long run distance for a 10km

5.5 in 36.40 mins - only 20 seconds off previous time - weirdly thought it felt faster! Ah well !
Had not been out for 5 days & didn't want to go today - so just glad I did! Will try do a 3k fast run in day or 2, haven't tried to go fast yet - just been trying to run at all! Want to improve my time a bit now tho!

Emer911

You're doing really well. Congrats on keeping the motivation going - that's a big challenge when you start out (or start back).

One thing I'd say though - don't be so focussed on the pace/time just yet. Get regular running going first and when you have a bit more miles in the legs, THEN look at improving the pace.

Enjoy it and keep logging.;)

dublinlady

Emer911 wrote: »

You're doing really well. Congrats on keeping the motivation going - that's a big challenge when you start out (or start back).

One thing I'd say though - don't be so focussed on the pace/time just yet. Get regular running going first and when you have a bit more miles in the legs, THEN look at improving the pace.

Enjoy it and keep logging.;)

Thanks - think I need to reign in my competitive side.... I think I can run before I can... Well run!!!

dublinlady

Had a bad morning and felt like pushing myself
3.23km 19.55 mins averaged 6 mins per km. I know it's early days but I still can't believe that's now my fast pace!
Still I'm out 'running' so that's enough for now! Will head out again day after Tom for an easy 4km and then a long one a day or two after that! Gonna go mad and try 6km this week

beertons

Best of luck with your run. You're a champ for getting back at it so soon. Someone said to me in my running group the other day to try run for 10 minutes longer than your previous run. Don't worry about the distance yet. It's about building up stamina. I'm only running myself since May and through increasing my time and a bit of decent food, I've lost 35lbs. Trying to lose the baby weight myself too, we have a 4 month old here. I comfort ate with herself, coz of the fear!

RunningKing

dublinlady wrote: »

Had a bad morning and felt like pushing myself
3.23km 19.55 mins averaged 6 mins per km. I know it's early days but I still can't believe that's now my fast pace!
Still I'm out 'running' so that's enough for now! Will head out again day after Tom for an easy 4km and then a long one a day or two after that! Gonna go mad and try 6km this week

love your enthusiasm for running - its superb.
Keep going, pretty sure you'll improve in leaps & bounds as the months progress.

dublinlady

Disaster today - had my sights on a lovely run - was I. Great head space - was excited about the route...
Had v busy morning with the kids tho and so when I got my moment that I could go I hadn't eaten anything since cereal at 7.30 - it was now 12.30. Thought better to go before lunch so that I wouldn't get upset tummy from food. Well - after 1 slow km my whole stomach was sore the whole way across - like a stitch except all over. I tried to keep going at an even slower pace for 0.5km when had to stop and walk home slowly. Putting it down to over hunger before a run, will make every effort to have at least a banana and/or yogurt and granola an hr and half to 2 hrs before I go! Annoyed - wasted effort! Might try again later or maybe tomorrow. The route is slightly hilly and now I feel like it beat me - rage. Still i was out there so I'm sure it'll stand to me. Ill do that route today or tomorrow!! I seem to get bad stomach stitch one run in 4 or 5. I wonder has it anything to do with weak stomach muscles after the two recent c sections. Or just food based maybe. Anyway running on empty clearly doesn't work for me!

Emer911

Don't get disheartened... we all have our bad days :rolleyes:
The main thing is to keep going out

Make sure you're hydrated - that can be a factor in stitches - as can poor core strength, as you mentioned yourself. But there is no single cause and no miracle cure, unfortunately.
I find that concentrating on my breathing helps when I feel one coming on - 2 breaths in, 3 breaths out (or 3 & 4, depending on the effort level).

Throw in a strength session once a week if you feel the core is weak. Plank is great (Lots of advice online - here's an interesting workout I might start trying myself - though if you're just starting out, maybe 3*1min straight plank on elbows with 1min between might be a better place to start?)

Good luck!

dublinlady

Emer911 wrote: »

Don't get disheartened... we all have our bad days :rolleyes:
The main thing is to keep going out

Make sure you're hydrated - that can be a factor in stitches - as can poor core strength, as you mentioned yourself. But there is no single cause and no miracle cure, unfortunately.
I find that concentrating on my breathing helps when I feel one coming on - 2 breaths in, 3 breaths out (or 3 & 4, depending on the effort level).

Throw in a strength session once a week if you feel the core is weak. Plank is great (Lots of advice online - here's an interesting workout I might start trying myself - though if you're just starting out, maybe 3*1min straight plank on elbows with 1min between might be a better place to start?)

Good luck!

Thanks!!! That's great - I took photos on my phone of all of those exercises so I have no excuse....!! It's always been my weak area - even when I was really slim and running 25 odd miles a week I had a flabby tummy.. Never was motivated to do anything about it - kept thinking if I got slimmer it'd go! But after the sections it's just a wasteland!! Plus I really want to get better at the running - if be so chuffed and proud if I could get a PB within a year or 18 months of having the 2 babies! So for me that's a 53 min or less 10km or 2.03hr half marathon. And I think I liked half marathon distance as a challenge! I like 10km but I don't think ill ever be that fast - not a natural speed demon.. So the endurance challenge of the half is better suited to me! Maybe my 10km before may next year ( baby born in may) and maybe Dublin half marathon in race series.... Ok I've said it now!!!

I think your right about the dehydration too! I hadn't been drinking well at all this morn! Ill try again in the morning - really couldnt motivate myself to pop on the shorts again!
Thanks for all your advice