Baby Steps

In the movie "What About Bob?" Bill Murray plays a guy named Bob who is scared of basically everything and it affects his life dramatically. While meeting with his new psychiatrist, Dr. Leo Marvin, Bob is introduced to Baby Steps, a book written by Dr. Marvin. The book is about tackling the big things in life by taking smaller steps.

As a way to get back on track with running I have developed my own baby steps. I have designed a program that starts out slow and builds gradually. I can't take all the credit for it. I took the concept from an article in Runner's World and adapted it. It's something that can work for me and will hopefully build up strength in my IT band.

A brief description of my 15 week program:
Week 1 - Run 1 minute, walk 2 minutes - repeat 10 times.
Week 2 - Run 2 minutes, walk 1 minute - repeat 10 times.
Week 3 - Run 3 minutes, walk 1 minute - repeat 8 times.
Week 4 - Run 4 minutes, walk 1 minute - repeat 6 times.
Week 5 - Run 5 minutes, walk 1 minute - repeat 5 times.
Week 6 - Run 6 minutes, walk 1 minute - repeat 4 times.
Week 7 - Run 7 minutes, walk 1 minute - repeat 4 times.
Week 8 - Run 8 minutes, walk 1 minute - repeat 3 times.
Week 9 - Run 8 minutes, walk 1 minute - repeat 3 times.
Week 10 - Run 10 minutes, walk 1 minute - repeat 3 times.
Week 11 - Run 11 minutes, walk 1 minute - repeat 2 times.
Week 12 - Run 12 minutes, walk 1 minute - repeat 2 times.
Week 13 - Run 13 minutes, walk 1 minute - repeat 2 times.
Week 14 - Run 14 minutes, walk 1 minute - repeat 2 times.
Week 15 - Run 15 minutes, walk 1 minute - repeat 2 times.

As an added incentive, I've added rewards. Rewards are good ways to motivate yourself to stay committed to a program.

My rewards:
Completing Week 3 - A treat from Jamba Juice.
Completing Week 6 - Get a pedicure.
Completing Week 9 - Buy a new shirt.
Completing Week 12 - Buy a new dress.
Completing Week 15 - Get a massage.

I have already completed week one and am on day 2 of week 2. I'm excited to continue this schedule because it's gradual and rewarding. I'm not sure what I'm going to do after week 15, but I will develop that when I get closer, especially because that puts me at the end of October and poorer weather, and I will need additional motivation to exercise outside.

Another trick to keep myself motivated is to run around the neighborhood. The Centennial Trail is located right outside my apartment complex but I'm found that when I run on that I compare myself not only with time but with distance. By running around the blocks in my neighborhood I don't really know my distance, which keeps me from pushing myself too hard. In addition, the roads in the neighborhood are gravel, so they are more forgiving that the paved trail. It's been a great way to stay focused and committed.