In the Rough - The Blog of Joel McDonald Jr.

Just a quick update on what’s going on with me as a way to re-enter YouTube and hopefully do more video stuff.

I know it’s taken me a while to report back to everyone on how my run in the 2008 Shamrock Half Marathon went. I was waiting on pictures from the race to be available so I could post them as well.

The race went very well. My only blunder was forgetting at home the electronic chip that I was supposed to attach to my ankle. This chip would have registered when I crossed the start line and when I crossed the finish, giving me an exact time. Unfortunately, I can only estimate my

finishing time to be somewhere between 2hrs and 20mins to 2hrs and30 mins. I know I was behind the 2:15 pace group, and ahead of the 2:30, meaning that I met, or beat, my goal of 2hrs and 3omins.

The overall experience of running the half marathon was better this year. Because I had trained better, I was able to run the entire race. I also learned a few things from last years experience that helped me avoid blisters and another pains.

I’m looking forward to next year’s Shamrock!

The plan for this weekends Running for Change groups at the Shamrock Marathon, Half-Marathon, and 8K are posted here!

I’m looking forward to a great weekend!

Mark asked for, “ideas on how to start from nothing to get up to 7 miles”. Here are some suggestions from me to anyone who is wanting to get into the running game. I don’t claim to be an expert, but these tips are based on my experience.

1. Running is at least 40% mental: Your physical ability to run farther distances will come when you realize that a significant portion of what is required to push yourself is purely mental. Music can help you keep pace, setting small goals in your mind will keep you moving, cheering yourself on is very important in order for you to keep going. There is a point where you must disconnect yourself from the fact that you’re running miles upon miles, and you have to just focus on keeping your body moving, adjusting to your needs. It’s a mental game.

2. Getting out the door is the hardest first step: This is totally true for me. Sometimes it’s very difficult to find the motivation to put on your running shoes and get your tail out the door. While rest days are important to your progress, you should never go more than two days without running. Every other day is best. Just do it! Get out there and run! Once you realize that getting out the door is more difficult than the actual run, it becomes an easier step. Plus, the more you actually get out the door, the easier your runs will be as well.

3. REST!: Remember, resting is as important as running! I think this may be especially true when you are a newer runner. Your body is going need time to repair and recalibrate. I can’t tell you how many times I have tried to push myself too soon after a good run, only to regret the whole experience. Don’t forget to rest. Cross training, such as weight lifting, can be a great way to fill in these days with activity. Honestly, I haven’t done this, but I really should.

4. Start slow and be realistic: The worst thing you can do to yourself when starting out is to set goals that may be too high for you to accomplish. If you’re not running now, you should perhaps shoot for a short distance or time. Pace yourself based on your limitations. Don’t become frustrated if you find that you’re not able to run a mile without becoming winded and fatigued. There are a variety of different training programs and schedules available online, including this one which is a training schedule to aid those in preparing for the 8K (just shy of 5 miles) in twelve weeks. Some training programs put the running through a timed run/walk method to start out. I found I didn’t like this, as trying to keep time broke my concentration. As you train, you’ll find something that works for you.

5. Be consistent: I’d be much better prepared to run the upcoming half-marathon if I had consistently trained throughout the year. I broke, all too often, the advice to never go more than two days without running. Any longer than this, and your body assumes that your running was a temporary deal. The trick to improvement is to force your body adapt to this new lifestyle. Once your muscles understand that you actually a runner, they will allow you to improve. This is the same with your breathing as well. If you want to be fit, to improve your body to where running takes less effort, then you must be consistent!

6. Set small goals, and map routes to stay on goal: Improvement comes in small doses. When you map out your running routes, make sure to align them with your goals. Personally, I don’t like to loop around some set trail in order to add mileage. It’s boring and the temptation to end your run sooner than you should is too large. I map out routes which take me out halfway to my goal, forcing me to turn back and complete the route in order to return home. I could walk back, but something about having to cover the distance gives me a little extra motivation to continue running. As for the actual mapping part, I use the path tool in Google Earth to make my routes.

7. Listen to your body: While you are running, take note of how your body is reacting. You’ll note improvements, and you may also note issues. Take care of your body. Get a good pair of shoes. Even better, find a reputable sports/running shop who will help you pick a pair of shoes according to your bio-mechanics (how you move/run). Don’t be afraid to talk to the folks at the shop about issues you’re having, from chaffing to blisters, etc. They’ll likely know how you can overcome these issues and continue your progress as a runner.

In addition to my tips, I encourage you to read 10 Tips to Change Yourself From a Dedicated Couch-Potato to a Gym Enthusiast. The tips in this article are excellent for anyone wanting to become more active through exercise.

I hope this helps, Mark! If anyone has any questions, I will answer the best I can.

Four days left until I embark the 13.1 grueling, yet satisfying, miles of the Shamrock Half-Marathon here in Virginia Beach!

I’m excited, nervous, and in a little bit of pain from the last training run I took. While I trained more for this year’s race than I did last year, I still didn’t train as well as I should have. By comparison, the farthest I had run prior to the event last year was 3 miles; this year I managed 7.

In addition to the actual run, I’m organizing Obama supporters to show their support by wearing Obama gear (shirts, buttons, etc) as runners and spectators. I’m calling this Running for Change. Custom shirts, and other items, for this can be found at this Cafepress Shop. So far, 17 people have signed up to participate!

I’ll certainly be blogging more about the run after Sunday. Stay turned!