Friends Weigh In

Isn't it funny--when life brings you a triathlon, fate delivers you a triathlete to give advice and encouragement.  I stalked up an old friend on Facebook, and it turns out he has been in all kinds of races in the years since I've seen him, including the Ironman, and his wife even did the Ramblin Rose as her first tri. 

Tommy assures me that, while some of the Ramblers will finish the two mile run in 10 or 11 minutes, many will walk part or ALLof that distance.  AND that I won't be the only one out there with an "older model" bike.  Pride prevented me from asking about the percentage who will be pushing their bikes up the hills, but in general I considered this to be good news. 

His advice was to go slow, enjoy the atmosphere, and have fun.  He also suggested that we check out Jeff Galloway's advice to beginners.  I liked what I read because it seemed to really start from ROCK BOTTOM, and also gave a nod to the "mental" challenges.

After advising to check with a doctor before starting any training program...Jeff Galloway's advice began as follows:

Five Steps to Getting Started

Start by Walking.
Everyone needs to feel comfortable and successful right from the start. Begin by walking for 30 minutes. Keep doing this until it feels easy.

Walk Briskly.
When normal walking becomes easy, walk briskly for 30 minutes and monitor your heart rate every 5-8 minutes. If it seems below the target zone, pick up the pace. Many people will never want or need to go beyond a brisk walk, provided they can maintain their target pulse rate.

Insert a Few "Jogs."
When you are comfortable walking briskly and want to step up the pace, simply insert 3-4 "jogs" of 100 yards or so (about the length of one football field or a city block) into your 30-minute walk. Warm up by walking slowly, build into a brisk walk and then do the short jogs when you feel ready.

Increase the Running as Desired.
Increase the running segments as you feel stronger, always avoiding discomfort. You may eventually fill in the 30 minutes with slow running - or you may keep your walking breaks. You're using the running to push the heart rate above the threshold and the walking to keep from getting uncomfortable.

Step It Up.
Increase the time to 40 minutes three times a week. Work up to 60 minutes for one of these weekly sessions, which will increase the cardiovascular as well as mental benefits. Don't underestimate the effect of rewards. Small regular rewards for specific accomplishments will often spark interest when motivation is down. Promise yourself something - a dinner out, a new pair of shoes, a good book - for finishing each of the five steps above, for when you finally put in your first hour-long session, etc. If you feel "down," find yourself a positive experience or see someone who will bring you up. Look for something good in every run. When you're in shape, you begin to think differently about yourself and your life. It's always hard to shake off the sedentary lifestyle, and the adjustment period - once you do - is difficult. But if you make it through this period, an addiction often occurs which makes the activity self-sustaining. So have faith! Better times are coming. Be patient and enjoy yourself.