Saturday, December 4, 2010

The Birthday Run

I turn 45 years old today!  I've had a great day with a short neighborhood bike ride, waffles and fruit for brunch and relaxed time with the family. 

Mrs. Clyde suggested that I commemorate my birthday with a long run this weekend.  I did my 2 miles today, as per my schedule, but tomorrow (Sunday) I will either do a 4.5 or 5 mile run (with likely a few walk breaks).  4.5 miles would have some nice symmetry with my 45 years, but the 5 mile loop would be a pretty convenient way to mark the distance.   

I wish I understood more about training.  Am I better off shuffling along at a very slow speed while trying to run the entire distance, or should I take 30-60 second walk-breaks, etc.?  I hate the thought that I am going with too far of a distance for my abilities right now and will end up walking much (most?) of it. 

I've never gone beyond 3.1 miles (other than casual walks), so I think I'll just try to run, walk, shuffle, whatever and try to get it done as fast as possible...just to get a benchmark for this distance.

Any advice? 

I'll let you know how it goes!

Big Clyde


Megan said...

Happy Birthday! When I start to run longer mileage, I use walk breaks to ease myself into the longer distances. There is no shame in taking walking breaks, but I do set an amount of time that I'll allow myself to 15-25 seconds then I have to start running again. Once you get used to the longer distances, you'll need less walk breaks. Good Luck!

Christina said...

My advice is just to go slow and see what feels comfortable. Slow is better for weight loss anyway because you burn fat instead of carbs when you run slow. Take a walk break or two if you need to do so, but don't underestimate yourself. It's really easy to take one walk break, and then another and another when you really don't neeeed them. There is no shame in some walking, especially when you're increasing distance!

Five miles... Five more years until you're over the hill, friend! I love the idea of a birthday run! Enjoy!

As long as the side walks aren't totally frozen over tomorrow, I'll be out there dedicating my long run to you! 12-14 miles in a few inches of snow at 5:30 a.m.! Happy birthday, Clyde!

Patrick Mahoney said...

Clyde, taking a slightly different spin on Megan's idea you could try 4/1 or 9/1 as in run "x" minutes walk 1 minute. Let me know how it works out.

oh_mg said...

I'm new to running, so no advice here, but happy birthday!!!

Debbie said...

I don't run, but Happy birthday..

Alan (Pounds Off Playoff) said...

Happy Birthday, Clyde! I admire your (and your wife's) sense to do something healthy on your birthday. This could easily turn into an excuse to do the wrong thing. Great choice, birthday boy!

Patrick Mahoney said...

Oh yeah, sorry homie...happy birthday!

lindsay said...

happy birthday!! i second patrick and suggest a "structured" run/walk plan. you can change it up everyday - if a hard day is 9/1 you could have an easy day of 4/2, or whatever. just pick a 'plan' for the day and go with it!

spunkysuzi said...

I definitely do the walk some, run some ;)
Happy Birthday Clyde, you seriously rock!

Kovas Palubinskas said...

Happy birthday! Hope the run/walk/bike was a success.

pinkvision said...

Happy Birthday! And enjoy your run!

Neighbor Ted said...

Happy Birthday Buddy !!!!

RockStarTri said...

Sorry for the verbosity of this comment, but.....

1) First and foremost, Happy Birthday my friend.
2) With respect to learning about training:
- The "guru" of the run/walk strategy is Jeff Galloway. A write up can be found at
- I don't subscribe to his blog but may start. He has published a bunch of stuff in other media.
- Keep in mind this is a "strategy" not a compromise. Do it from the beginning of your runs not only when you get tired.
- The hardest part mentally and physically is when you start to run again after the walk.
- Do it based on time, not on distance.
- I would probably suggest a 4:1 for you to start. This can be adjusted.
3) The vast majority of runners run their long runs too hard. For example, someone who runs a 5k in 35:00 should be targeting their long runs between 13:30 and 14:30 per Greg McMillan. Note McMillan predicts about a 1:12 10K and a 2:41 HM as some numbers to keep in the back of your mind.

Ping me if you have questions. And have a happy day!

Raegun said...

Happy birthday Clyde! Sounds like you had a great weekend.

I'm learning to run and increase my distance right now as well. I subscribe to the run/walk interval approach. I started by running for just 1 minute, then walking a minute, repeat...until I worked myself up to 10 minutes running. I still use the 10:1 for my "long runs" (ie. when I go up to 3-4 miles once a week).

For my semi-daily run, I have been focusing on running without stopping. I am up to about 2 miles now and just keep trying to extend that distance little by little each time I head out.

I'm not sure if it's the best approach, but it is working for me.

Ann (-35 lbs in -60 lb challenge) said...

Happy birthday (belatedly), Clyde! I hope you enjoyed a wonderful birthday weekend.

Lesley @ said...

Happy Birthday!