Thursday, August 16, 2012

Computers: VM Performance tuning

In my earlier blogs (such as Computers: Antivirus), I discussed other aspects of the care & feeding of your computer.  I originally wrote these tips specifically to tune Virtual Machines for VMWare server v7.5. However, if you ignore the VMWare specific settings and just perform the other actions, these instructions ought to work well to tune up any machine.

NOTE: that these specific directions are for WinXP systems, however, the general principals ought to apply to later Windows versions too.
  1. Host system prep
    1. Ensure the guest VM is not running!
    2. When possible, install VMs on internal, eSATA, or USB 3.0 capable external drives only.
    3. Ensure "Write caching" is enable on the hard drive on which the VM is installed (for internal drives this is the default setting)
    4. For external drives, ensure the "Better performance" radio button is selected in the Device Properties -> policy tab (this should already be selected)
    5. Remove unused files (recommend running ccleaner to do this)
    6. Defragment the OS (recommend running auslogics defrag on "Defrag and optimize" setting)
      1. Repeat as necessary until the defrags take less than 10 minutes to complete!
      2. WARNING: do not defragment the host hard drive while running a VM!
      3. NOTE: filesystems with multiple VMs can take many hours to defrag and optimize the first few times. Plan your defrags accordingly.
    7. Configure Win to perform weekly maintenance on your hard drive
      1. Run ccleaner on your hard drive at least once per week (contact me if you need instructions on how to do this.)
      2. Run defrag your hard drive at least once per week (contact me if you need instructions on how to do this.)
    8. Close applications and turn off services which use a lot of memory (such as web browsers) prior to launching your VM
      1. In Services, set "Indexing Service" to "Disabled"
    9. Create a fixed page file size of 1 – 2x your physical RAM (this is always a trade-off; using a larger value improves your run time performance BUT also permanently removes that space from your available drive space)
      1. Open Control Panel -> System -> Advanced -> Performance -> Settings -> Advanced -> Virtual Memory
      2. Click on [Change]
      3. Click the "Custom Size" radio button
      4. Enter the value "6192 or 12384" (for 6 GB RAM systems) or "8256 or 16512" (for 8 GB RAM systems) for "Initial size (MB)"
      5. Enter the value "6192 or 12384" (for 6 GB RAM systems) or "8256 or 16512" (for 8 GB RAM systems) for "Maximum size (MB)"
      6. Click on the [Set] button
      7. Click [OK] and [Close] to get all of the open windows closed
    10. Restart your host system before proceeding
  2. VM Workstation global settings (for VMWare workstation) –
    1. VM Workstation memory settings (Edit -> Preferences -> Memory – click the appropriate radio button)
      1. Otherwise set the VM workstation memory setting to "Allow some VM memory to be swapped"
    2. Set the amount of memory available for VMs with "Memory Allocated to Virtual Machines"
      1. Launch your normal set of host system applications
      2. Open your task manager -> Performance tab
      3. Check the values of "Physical Memory Usage" and "Total Physical Memory"
      4. Set the "Memory Allocated to Virtual Machines" to the lesser of
        1. The value found by (Total Physical Memory – Physical Memory Usage – 512 MB)
        2. 3684 MB
  3. VM Settings
    1. Set memory to a value of 100 MB smaller than the value found in 2.2.4
      1. NOTE: This value should be between 1.5 GB and 3.5 GB – see details below
        1. Add up the memory usage of the applications you intend to use in your VM – this should be the lowest value of memory usage you consider.
        2. 2 - 3.5 GB would be better if those values meet the other requirements
        3. NOTE: 32 bit OS (e.g. 32 bit WinXP VMs) cannot address more memory than 3584 MB (the exact amount is dependent upon your environment), so there is no reason to use a number larger than this.
    2. Set "CPU processors" to 1 processor
    3. Set "CPU cores per processor" to ½ of your cores rounded up (so not less than 1).
    4. Floppy drive – uncheck the "Connect at power on"
    5. Unset the CD/DVD drive auto-detect
    6. Disable/remove USB Controller
    7. Disable/remove printer
    8. Disable/remove soundcard
    9. When done only the following should appear under the "Devices" tab:
      1. Memory
      2. Processers
      3. Hard Disk
      4. CD/DVD – "Using drive [C|D|E]:"
      5. Floppy – Auto detect
      6. Network Adapter
      7. Display – Auto detect
  4. Guest system preparation
    1. Launch the VM (your VM must be running to make these changes)
    2. Start -> Control Panel -> System -> Hardware -> [Device manager]
      1. Disable Floppy drive
      2. Disable Com1
      3. Disable Com2
      4. Disable Lpt1
    3. Install latest version of VMTools – RMC on VMTools and click on the [Update] button
    4. Remove unused files (recommend running ccleaner to do this)
    5. Defragment the OS (recommend running auslogics defrag on "Defrag and optimize" setting) – repeat as necessary until the defrags take less than 10 minutes to complete!
    6. Shrink the VM – RMC on the VMTools and follow instructions on the VMTools SHRINK tab
    7. Create a fixed page file size of 1-2x the memory of your VM (the value set in 3.1)
      1. Open Control Panel -> System -> Advanced -> Performance -> Settings -> Advanced -> Virtual Memory
      2. Click on [Change]
      3. Click the "Custom Size" radio button
      4. Enter a value (e.g. "3584") for "Initial size (MB)"
      5. Enter a value (e.g. "3584") for "Maximum size (MB)"
      6. Click on the [Set] button
      7. Click [OK] and [Close] to get all of the open windows closed
    8. Close applications and turn off services that use a lot of memory (such as web browsers, etc.)
      1. In Services, set "Telephony" to "Automatic"
      2. In Services, set "Alerter" to "Disabled"
      3. In Services, set "Automatic Updates" to "Disabled" (NOTE: you will need to re-enable this in order to update the OS)
      4. In Services, set "Background Intelligent Transfer Service" to "Disabled" (NOTE: you will need to re-enable this in order to update the OS)
      5. In Services, set "ClipBook" to "Disabled"
      6. In Services, set "Computer Browser" to "Disabled"
      7. In Services, set "Error Reporting Service" to "Disabled"
      8. In Services, set "Help and Support" to "Disabled"
      9. In Services, set "Indexing Service" to "Disabled"
      10. In Services, set "Messenger" to "Disabled"
      11. In Services, set "NetMeeting Remote Desktop Sharing" to "Disabled"
      12. In Services, set "Remote Desktop Help Session Manager" to "Disabled"
      13. In Services, set "Remote Registry" to "Disabled"
      14. In Services, set "Terminal Services" to "Disabled"
      15. In Services, set "Themes" to "Disabled"
      16. In Services, set "Uninterruptible Power Supply" to "Disabled"
      17. In Services, set "Wireless Zero Configuration" to "Disabled"
    9. Restart the guest VM
  5. Test drive the performance settings
Proceed to the next blog on computers (not finished yet).

Return to an earlier blog on computers: Computers: Antivirus

Wednesday, August 15, 2012

Running: Music

In my previous running blog (Running: Getting Started), I hinted that a set of good running songs can make running more fun. I am providing the list of songs I've considered along with other information about that music.

Running: Music
1. Introduction
2. Mood
3. Beat
4. Song Suggestions
5. My lists
6. Summary

1. Introduction

How difficult could it be to pick some up-beat music and running to it?

Depending upon your preferences, it can possibly be quite difficult!

Some people like running to uplifting music, others prefer music with a good beat, and others require the beat to exactly match their stride. I've included a short bit about different things to consider when selecting running music and I've included a list of music that I have considered or am considering using. For the music that I have additional information, I have included that too.

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2. Mood

Imagine that you are running along, you are tired, you hurt, and you are less than half way done with today's work out - then an upbeat song comes on that you really like. It has an upbeat tempo and makes you feel good emotionally.

Having a running song come on that you really like is a great way to get through the runner's "wall" or get through a tough patch of your run. By the time that your favorite song ends, you will often find that you have passed through the emotional, mental, or physical tough part and you can keep going.

So the first piece of advice that I can give you, is pick uplifting music. Even better, pick uplifting music with a faster beat. It doesn't matter how bad I feel, when I hear "Boogie Woogie Bugle Boy" I kick up my heels and run faster. By the end of the song I feel great!

For my playlist, I put songs I really love in the list more than once. Usually this works great but occasionally I hear the same song 3 times in a row!

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3. Beat

My wife and I disagree on this one.

My wife includes any song that makes her feel better emotionally.

I insist that my running songs match my stride frequency (This reduces the number of songs that are eligible for my running list).

I have found that a beat of around 120 beats per minute (BPM) matches my stride for a fast walk - one suitable for a warm-up walk.

I have found that a beat of around 150 bpm (or faster) matches my stride for running (faster beats for faster running). To an extent I can take shorter + faster strides to match the speed I want and still keep my strides to the beat of the music.

Furthermore, if a song is especially fast, you can match your stride to 1/2s the bpm.
Alternatively, if a song is very slow, you can match your stride to 2x the bpm.
Be aware I use the terms spm, bpm, & duration in the table.
spmstrides per minute (this will be a multiple of bpm)
bpmbeats per minute
durationlength of the song on my playlist - your version should have a similar although not identical length

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4. Song Suggestions

Running playlist



Name Artist SPM BPM Duration Like?
Take a Chance on Me ABBA 210 105 4:05 Yes
9 to 5 Dolly Parton 210 105 4:51 Yes
Jack and Diane John Cougar Mellencamp 208 104 4:32 Yes
Always Erasure 206 103 4:03
Life is a Highway Rascal Flatts 206 103 4:39
Bad Reputation Joan Jett 204 204 2:48 Yes
Solsbury Hill Peter Gabriel 202 101 4:20
Baby Baby Amy Grant 200 100 3:57
Gives you Hell Glee Cast 200 100 3:27 Yes
In Your Eyes Peter Gabriel 200 100 5:29
Sledgehammer Peter Gabriel 200 100 4:55
Amie Pure Prairie League 200 100 4:20
All Star Smashmouth 200 100 3:21
Gives you Hell The All-American Rejects 200 100
Leave It Yes 200 100 3:18
Hey, Soul Sister Train 194 97 3:37
Shine Collective Soul 192 96
Our Song Taylor Swift 192 96 3:23
Time Warp Rocky Horror Picture Show 190 95 3:19
We Danced Anyway Deana Carter 188 94 3:19
Freeze Frame J Geils Band 187 187 3:58 Yes
Lift Me Up Yes 186 93 7:29
I Want it All Queen 284 92 4:02
I'm So Excited Pointer Sisters 183 183 4:26
Love is a Battlefield Pat Benetar 182 182 5:24 Yes
Modern Love David Bowie 180 180 4:48
Tusk Fleetwood Mac 180 180 3:30 No
Dancing with Myself Billy Idol 177 177 4:51
You Spin Me Right Round Billy Idol 177 177 2:46
Last Man Standing Bon Jovi 176 88 4:37
Big Yellow Taxi Counting Crows 176 88 3:47 Yes
Big Yellow Taxi Joni Mitchell 176 88 4:50 No
Angel Aerosmith 172 86 5:08
Pink Aerosmith 172 86 3:55 No
Only Human At Vance 170 85 5:16
For the Longest Time Billy Joel 170 85
Maneater Hall & Oates 170 170 4:34
Free Falling Tom Petty 170 85
Life is a Highway Tom Petty 170 85
MaryJane's Last Dance Tom Petty 170 85 4:34
Running Down a Dream Tom Petty 170 170
Take on Me Aha 169 169 3:51 Favorite
Every Little Thing She Does The Police 167 167 4:22
Message in a Bottle The Police 167 167 4:51
Calling all Angels Train 167 167 4:00
Footloose Kenny Loggins 165 165 3:47 Yes
Time Machine Black Sabbath 163 163 4:15
We Will Rock You Queen 163 163 2:01
Heartbreaker Pat Benatar 160 160 3:28 Yes
Vacation 158 158
Beats so Lonely 157 157
Don't Stop me Now (Best song!!) Queen 155 155 3:32 Yes
Animals Nickelback 154 154 3:05
Crazy Little Thing Called Love Queen 153 153 2:45 Yes
Soul Doctor Foreigner 151 151 4:52
I'm Yours Jason Mraz 150 75 4:03
Razed in Black Motley Crue 150 150 4:16
Empire Queensryche 150 150 5:24
Boogie Woogie Bugle Boy The Andrew Sisters 150 150 2:46 Favorite
Mickey Toni Basil 150 150 4:14 Yes
The Boys of Summer Don Henley 145 145 4:47
Rockstar Nickelback 144 144 4:14
Your Wildest Dreams The Moody Blues 142 142 4:50 No
You Spin me Right Round Dead or Alive 140 140 4:26 No
Owner of a Lonely Heart Yes 140 140 7:04
Saving my Heart Yes 140 140 4:41
Viva la Vida Coldplay 138 138
I would Die 4 U Prince 136 136 2:57
Beat It Michael Jackson 135 135 4:18 No
I'm too Sexy Right Said Fred 135 135 2:53
Roundabout Yes 135 135 8:35
I've Seen all Good People Yes 134 134 6:10 No
Don't Stop Believin' Glee Cast 132 132 3:52 No
Jump Van Halen 132 132 4:04
It's My Life & Confession Glee Cast 131 131
Clocks Coldplay 130 130
I Kissed a Girl Katy Perry 130 130
Immigrant Song Led Zepplin 130 130 2:26
Dragostea Din Tea (Numa Numa Song) O-Zone 130 130 3:36 Yes
The Boys are Back in Town Tin Lizzy 129 129 4:30
Welcome to the Jungle Guns 'n Roses 124 124 4:33
Hit me with your Best Shot Pat Benatar 124 124 2:51 Yes
Don't Stop Believin' Journey 121 121 4:10
The Caissons go Rolling Along Band of the Grenadier Guard 120 120 3:08
Wild Blue Yonder Band of the Grenadier Guard 120 120 2:35
Marine Corps Hymn Bob Sharples 120 120 3:17
Bad Romance Glee Cast 120 120 4:54 Yes
Battle Hymn of the Republic John Philips Sousa 120 120 2:21
Stars and Stripes Forever John Philips Sousa 120 120 3:33
I'm gonna Be (500 Miles) The Proclaimers 120 120 3:36
Anchors Aweigh US Navy Band 120 120 2:09
Like a Virgin Madonna 118 118 3:11
Love will find a Way Yes 118 118 4:50 Yes
Lucky Star Madonna 116 116 3:37
Fix You Coldplay 114 114 4:55 No
Island in the Sun Weezer 114 114 3:54
Paralyzer Finger Eleven 110 110 3:30
Break My Stride Matthew Wilder 110 110 3:01 Yes
Changes Yes 110 110 6:19
Always Erasure 108 108 4:03 Yes
Come on Eileen Dexi's Midnight Runner 107 107 4:08 Yes
Remember the Words & The Sign Ace of Base
Chattahoochee Alan Jackson
Karma Alicia Keys
I used to Love Someone Anthony Hamilton
Pieces of Me Ashlee Simpson
Boogie Back to Texas Asleep at the Wheel
Show me the Meaning of Being Lonely Backstreet Boys
Chimpanzee (or Another Postcard) Barenaked Ladies
The Metro Berlin
Irreplaceable Beyonce
You Make Me Feel So Good (single remix) Book of Love
Don't you Just Know it Captain Jack
Here Comes My Baby Cat Stevens
Gypsies, Tramps and Thieves Cher
Collection of Goods Collective Soul
Hey You, I'm into Jesus DC Talk
The Girl you Left Me For Deana Carter
the Happening Diana Ross
Runaround Sue Dion and the Belmonts
Let the Beat Go On Dr. Alban
Sylvia's Mother Dr. Hook
Roll Over Beethoven Electric Light Orchestra
Lose Yourself Eminem No
Take me Where You Are (DJ Fluid Mix) Fiori
Why Do Fools Fall in Love Frankie Lymon and the Teenagers
So Like a Rose Garbage
Heat Wave
Hit the Road Jack Hermes House Band
Bing Bang Boom Highway 101
Hope Jack Johnson
Suzanne Journey
Breaking the Law Judas Priest
Just Don't Happen Twice Kenny Chesney
Tire Swing Kimya Dawson
Rock and Roll Led Zepplin
If There's Any Justice Lemar
Mambo #5 Lou Bega
San Antonio Girl Lyle Lovett
She's Been Good To Me Marc Anthony
Going Through the Big D & It's a Little Too Late Mark Chestnutt
Love you that much MaryMary
Paradise by the Dashboard Light Meatloaf No
Sitting on the Dock of the Bay Michael Bolton
Flower Moby
Bye Bye Bye N'Sync
Wonderwall Oasis
Carry On Pat Green
American Child Phil Vasser
Sadie Hawkins Dance Relient K
Living La Vida Loca Ricky Martin
Under my Umbrella Rihanna w/ JayZ
Don't mess with my Toot Toot Rockin Sidney
Cool Jerk Sam and Dave
Affirmation & Truly, Madly, Deeply Savage Garden
Honky Tonk Twist dance mix 2 Scooter Lee
Me Love Sean Kingston
Oh How Happy You Have Made Me Shades Of Blue
In the Summertime Shaggy
Underneath your Clothes Shakira
I'll Do Anything Simple Plan
I'll Never Be Your Maggie May Suzanne Vega
Oh Darling The Beatles
Zombie The Cranberries
Tell Him The Exciters
Never be Lonely The Feeling
I'm so Excited The Pointer Sisters
Standing Out in a Crowd Trisha Yearwood
Bright Side of the Road Van Morrison
Love is a Contact Sport Whitney Houston
Land of a 1000 Dances Wilson Pickett
I Believe I Can Fly Yolanda Adams
Honey Can you Squeeze Me In
Need Someone to Hold
'65 Love Affair Paul Davis (good beat for running) Yes
I Ran (So Far Away) A Flock of Seagulls (too slow for my run)
You Better You Bet The Who
Let My Love Open the Door Pete Townshend (good beat for running) Yes
Squeeze Box The Who (good beat for running) Yes
Who Are You The Who (good beat for running) Yes
Bitter Sweet Symphony The Verve too slow to walk
Back in Black AC/DC
Heavy Metal Sammy Hagar (too slow for my run)
Wake me up before You Go Go Wham!
Under the Boardwalk Rockapella
Under Pressure David Bowie
Tom Sawyer Rush
This Kiss Faith Hill
Things can only get Better Howard Jones
The Way You Love Me Faith Hill (too slow for my run)
The Safety Dance Men without Hats
The Heat is on Glenn Frey
The Dark of the Sun Tom Petty and the Heartbreakers (don't like the beat on this)
The Blue Danube Johann Strauss II (too fast for my long-run)
Born to be Wild Steppenwolf 151 151 Yes
Tubthumping Chumbawamba No
U Can't Touch This Glee Cast walking beat
We Got the Beat Go-Go's
Walk this Way Aerosmith too slow to walk
Uptown Girl Billy Joel
The Countess Cathleen Bill Whelan
Break my Stride Matthew Wilder too slow to walk
Blue Jean David Bowie walking beat
BPM = beats per minute
SPM = steps per minute
Duration = song length
Like = whether I like it in my playlist.


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5. My Lists

I'll update this periodically. I actually keep multiple different playlists depending upon the type of run I am doing.

Long Run

Name Artist SPM BPM Duration Like?
I'm Yours Jason Mraz 150 75 4:03
Maniac Michael Sambello
Turning Japanese The Vapors
Queen of Hearts Juice Newton
Crazy Little Thing Called Love Queen 153 153 2:45 Yes
Boogie Woogie Bugle Boy The Andrew Sisters 150 150 2:46 Favorite
Don't Stop me Now (Best song!!) Queen 155 155 3:32 Yes
I'm Free (Heaven Helps the Man) Kenny Loggins
Take on Me Aha 169 169 3:51 Favorite
Heartbreaker Pat Benatar 160 160 3:28 Yes
Footloose Kenny Loggins 165 165 3:47 Yes
Danger Zone Kenny Loggins
Crazy Little Thing Called Love Queen 153 153 2:45 Yes
Boogie Woogie Bugle Boy The Andrew Sisters 150 150 2:46 Favorite
Don't Stop me Now (Best song!!) Queen 155 155 3:32 Yes
In the Mood Glenn Miller
We Will Rock You Queen 163 163 2:01
Amie Pure Prairie League 200 100 4:20
Danger Zone Kenny Loggins
I'm Yours Jason Mraz 150 75 4:03
One Way or Another Blondie
Whip It Devo

6. Summary

Various running books and magazines provide a varied suggestions when it comes to running playlists. I'll try to condense their wisdom and include a couple of tidbits I have read and learned for myself.

  1. A good song can make a tough run easier.
  2. Good music can improve your running performance.
  3. The effects of music are largest when you do not use it every day.
  4. I have found that for long duration runs, listening to an audio book works just fine.
  5. I need a different play list for racing than I do for a training run - because I run faster when racing.
  6. If using a running play list makes you more likely to do your run - then use it and ignore other advice. :)
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Proceed to the next Running blog.

Return to the previous Running: Getting Started blog.

Monday, August 13, 2012

Running: Getting Started

In my initial running blog (Running: Introduction), I mentioned that I started running.  In this blog I have included some information to help new runners get started.

Getting Started
1. Introduction
2. Getting started
3. What you need
4. Equipment that might help
5. A support system
6. Expectations
7. Summary


1. Introduction

I have always been an athletic type person.  However much I love watching sports, I love participating in them even more.

I hope that this admission does not cause you to stop reading because I also have advice for people who consider themselves non- or anti- athletes!  I come by this advice from doing my running program simultaneously with my wife (who considers herself very much a non-athlete).  In fact, my wife got us BOTH motivated to start running!

I hope to provide insight to the process from both my and my wife's perspectives along with some guidance gleaned our actual running experience, reading innumerable running books and magazines, and advice from some of friends (who we discovered were runners too).

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2. Getting started
When I first started running, I thought that all I needed to get started was some shorts & shoes (and yes, these are good things to have :) ).  However, I discovered that to get started what I really needed was a plan.

Pick a plan
In September of '11, I started with a running plan called Couch to 5K (often abbreviated as C25K).  Many different groups offer similar C25K programs and they are similar to each other (and there is a Facebook group by the C25K name too!).  I used a plan by a website called "Cool Running".  In 9 weeks, this plan takes you from a couch potato to running 3 miles.

Another C25K program accomplishes the same goals in 8 weeks.  Other programs are available, some are available as apps which will tell you how much to run on any particular day.

Look over these plans, pick one, and start!

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3. What you need
Many of us begin running due to New Year’s resolution or a vague plan to get back into shape, while others start running for some specific race.  Regardless of why we started running, what we need to keep running is motivation.

Find your motivation

Everyone must find his or her own motivation.  It can be to lose weight, gain fitness, to run a particular distance, to complete a particular weight, spend time with someone you like, or just to get out of the house.  Find a reason to run (or more generically to work out) and the act of running will become much less work and perhaps it will even become fun.

If you select a specific goal like “to run a 5K race,” then after you have achieved that goal you will find that your motivation to run will end and you will very likely stop running shortly after that.  You can get past this problem by immediately setting yourself another goal like “to run a 10K race,” but you will face a similar problem after you achieve that goal.

It would be better if you could find a long-term reason to run, such as “because I feel better when I run.”  However, I must be honest with you; a goal motivates me.  I hope you are able to find a motivation that allows you to run (or bike or swim or whatever you wish to do) based upon long-term reasons.


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4. Things that might help

Shoes
For the workouts in the first couple of weeks of the C25K program, any gym shoe should work OK.  As you progress through the program and definitely before week 5, I recommend getting shoes specifically designed for running (not cross training, gym, or any other type of shoe).  I also recommend getting a named brand type of shoe (not one from Payless or other).  Some brands that make good lower priced shoes include New Balance, Nike, Adidas, etc.  This shoe should last you for about 6 months of running.

If you plan to continue running after that, you *may* want a more expensive / higher-end running shoe but you certainly do not need to get one - since you can replace them with shoes similar to your first ones.  My favorite shoe remains the very first New Balance running shoes I bought (which are thoroughly worn out!).

You should eventually go to a dedicated running store and get your stride checked.  Getting a shoe designed for your stride can reduce the chance that you will injure your joints.  I waited nearly 6 months before having someone check my stride.

Clothes:
Special clothes are not a necessity for running.  However, some things that I eventually got (and liked a lot) were "wicking" shirts and shorts.  These clothes (also known as "tech") are made from fabrics that wick sweat away from your body and help keep you cool.  You can find these shirts & shorts at sporting goods stores.

If you plan to run a lot in hot areas, I recommend that you purchase some of these.  Alternatively, you could enter into a race that offers "tech" shirts as part of your entrance fee! :)

I do not feel that "tech" shirts are as comfortable for everyday use as cotton but for use while running I will not ever go back to cotton!  I do not use my tech shirts for anything other than working out.

Music
I have spent quite a bit of time putting together music that motivates me to run and has a beat that matches my stride (look for this list in a future blog post!).  Now I will be walking through a grocery store, hear a song on my play list, and want to go running immediately.

I have different lists for different paces (walking, slow run, and fast run).

A new thing I have been trying is listening to audio books too (I swear I started doing this before the Ryan Hall Olympic commercials!).  While I do not recommend doing this when you have to think about your run, for longer runs audio books work very well.

Advice:
1.  Take your rest days!
Anyone starting any new plan needs to keep a couple of more things in mind:
The text that accompanies the Cool Running C25K specifically states that you should "Take your rest days!"  Too many people either wish to accelerate the training schedule, consider themselves tough enough to run through the pain, or think they owe penance for missing an earlier running day.

I cannot agree enough with Cool Running: regardless of any other consideration, take your rest days.  Anytime you put an unaccustomed strain upon your body you need to give it a chance to recuperate.  Later in the program, you will notice your body recovers faster and faster and you might fudge a bit but especially in the first 2/3 of the program, if the plan says "rest" then you should not run!

2.  Start at the Beginning
Regardless of how in shape you consider yourself, if you have not been running recently then you should start at the beginning of the program.  From my own experience, I can say that the first couple of weeks of the program left me feeling energized and looking forward to the next run.  I *could* have run more but if I had, I might have begun hating the running.  By doing less than I was able, I began to feel excited to do my next runs!

3.  Allow for setbacks.
Everyone has a set back at some point in their fitness program.  Do not worry about it.

Although I did not have any setbacks during the C25K program, I had several setbacks later in my running (at different times I had knee problems and a kidney stone).  Furthermore, you might find that one or more days or weeks of the C25K program were particularly tough (week 6 was very tough for me), if that happens you should consider redoing that particular day or week.  By allowing yourself to take more than 9 weeks to complete the plan, you take a tremendous amount of (potentially negative) pressure off yourself.

Even if you repeat a work(s) out (which will delay your C25K graduation), each run accomplishes something.  Never consider any work out a failure.

4.  Allow for life.
Life happens.  If something prevents you from running, that does not make you a bad person - it just means you are a person!

If you must stop running for a while, then a method I used to get back into it was to restart C25K at week 1, day 1; then evaluate how I felt.  If I felt the workout was easy, then for my next run I skipped to week 2.  I kept skipping forward like this until the workout felt like it was the right level of difficulty and then resumed following the running plan.

5.  Give yourself a break.
Some people use any excuse to beat themselves up.  If they could not run as long as the program calls for, they get mad at themselves.  If life interferes with their run, they get mad at themselves.

This is completely the wrong attitude.  You are beginning an entirely new thing in your life.  You are not only training your body, you also have to learn how to fit this new activity into your life.  Every time you are able to complete a work out of any length or distance - you should be extremely pleased with yourself.  It is another victory - another win.

This is the attitude I use for my training.  I do not always get to run when and as much as I plan, but anytime I am able to complete any running I am very happy.


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5. A support system
As you start (or resume!) this phase of your life, understand that it will not always be easy.  Some days you will not want to run (but many days you will :) ).  One thing you can do to help get over these humps is to build a support system.

Find a running buddy
For me this was easy, my wife convinced me to start running!  Even when I was away from home on business travel, I dutifully reported all of my running activity to my running buddy.  This person becomes your confidant too.  You can share highs & lows, complaints, and even spend time running with them.  On days when you do not want to go but you have a running date, you are far more likely to go anyway.

Join a running club/friends
It turns out many people I already knew had been runners before I became a runner.  Tap these friends for advice.  Ask them to share their experiences. Share your experiences with them.  These people will guide you on many things, from things like when to stop and when to push through the pain to things like which running races/foods/etc. do they enjoy.

Read some books
This is certainly not a necessity and people who do not want to read do not need to do this.  However, when I start a new activity I like to learn as much about it as I can.  Well I cannot learn all there is to know about running by just going out and running, so I read books too.  It gives me ideas about things to try and helps me figure out how much I should be running.

Read some message boards / like a Facebook running group
I personally have joined two running groups (US Air Force Marathon & Couch to 5K) on Facebook.  Use these for inspiration and reporting progress.  I found that by reporting my progress for each run helped motivate me to go out and do the run!  These provide a sense of belonging as well as inspiration.

Record your progress
Over and above reporting the progress on the message boards, I have found that recording my progress has been a huge motivation. 

Over the last 2 years in the February / March time frame, I have joined the "Iditawalk" in which you try to work out for more than 1049 minutes over 60 days.  If you complete the event, you get a nice little pin.

Around the same time of year, I joined a (free) program to train for the Indianapolis "Mini" Marathon (a half Marathon).  I did not intend to run this race but I wanted some of the training tips provided and it gave me another mechanism to record my progress.  I found that I had run over 200 miles during 12-week training time!

In fact, you may not ever need to look over your training records; just the act of writing them down seems to help motivate me - as if it is not real unless I write it down.

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6. Expectations
Perhaps the most famous racing distance is the Marathon (26.2 miles).  The legend of the Marathon is: a Greek messenger was sent from a battlefield back to Athens to announce victory over the Persians.  This messenger had not trained for running this distance and after completing his mission, he collapsed and died.

Let us not "follow in his footsteps!" :)

Here is what I did:

It took me about 9 - 10 weeks to complete my couch to 5K training plan.  After that, I ran for a couple of more weeks and then took a break for 2 weeks due to a persistently sore knee.

When I restarted running, I considered what I wanted my next goal to be.  I compared the 10K training programs (12-week program) with the half Marathon programs (a 16-week program).  I found that the starting requirements were about the same, so I elected to jump straight to half Marathon training.  At the same time, I also realized that my running ability did NOT meet the requirements to start half Marathon training.

Therefore, I spent about 4 weeks building my running program to "bridge" in between my capabilities at the end of the C25K program and the requirements to begin the half Marathon training.

After completing about 6 weeks (out of the 16-week program) half Marathon program, I discovered that I had a (painful!) kidney stone that required an operation to remove.  I essentially quit running for 5 weeks due to pain.  When I restarted, I was only able to *walk* about 1 mile!  It took me more than 4 more weeks to get back to the level of fitness I had before the kidney stone.

I completed my first half Marathon in training about 9 weeks later.

Since then, I have jumped into full Marathon training (a 19-week program).  I equated the completion of the half Marathon training program as roughly equivalent to week 5 of the full Marathon program.

Now after about 48 weeks of training, I just finished week 9 (an 18 mile run) of the full Marathon training plan.  In about 10 more weeks (if I have no more setbacks), I could be ready for my first Marathon.

Here is what my wife did:

Over the same period, my wife had endoscopic abdominal surgery and various other issues and setbacks.  She (non-athlete that she is) has built up to completing 11 miles for her long runs.

Since August of '11 she and I have run at least 1 race of 5K (3.1 miles) or more in every month.  This includes a quarter Marathon winter trail run in January.  For me this was the most fun event of all!

What you can expect:

Intimidation
Some of the program will intimidate you (many people fear week 5 of the C25K program).  However, after they complete the 20 minute run in week 5, many people also find that it was not nearly as hard as they anticipated it.  Heck, I am still intimidated every time I attempt a new distance!  Trust the program, *usually* your fears are worse than the work out will be.

Surprise
Some parts of the program that you fear will be far easier than you expect!  Sometimes parts of the plan you expect to be easy will be harder than you expect!  These surprises are OK.  Our bodies do not always react the same way.

Feeling tired & achy
Especially in the beginning, after running days you will feel tired and achy.  This is a good thing.  However, if you are feeling too tired and achy, it is OK to take an extra rest day.

Feeling surprisingly good
After some runs, you will feel far better than you expect.  This is good!  It means your body is learning to recuperate faster.  Also running can release endorphins and give you that "runner's high" that you hear about.




Over time, you will find that your body recovers more rapidly after a run.  You may eventually get to the point that you can run every day without ill affects but at least through the end of the C25K program you should plan on not running more that 3 times in a week.

Excitement
As you accomplish each run and see yourself progressing through the program, you will get more and more excited.  Near the end of the program, you will find that when you skip a running day, you will get irritated even if you do not know why.  When you complete the program, you will want to shout about it to anyone who will listen!

And by the way, *I* want to hear your story!


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7. Summary
Some people run to achieve some goal (to complete a race or distance, for fitness, or other reasons) and some run for pleasure.  If you only run to achieve a goal, then when you reach that goal you are unlikely to keep running (or doing any other fitness program).  The key to making any sort of fitness program a permanent part of your life is to make it a part of your life that you enjoy.  Put another way, "the journey is at least as important as the destination."

All of the tips above revolve around making it easier to achieve your goals, making the journey more enjoyable, or making the journey less painful.  Anything that you find that helps you in these areas will help you achieve your running goals.

One final thought:
Once you start your first work out, you have become a "runner!"  Every time you complete a run, you have done more than most other people!

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Proceed to the next Running blog Running: Music.


Return to the previous Running: Introduction blog.

Sunday, August 12, 2012

Running: Introduction

Well a lot has happened since my last blog posts.  Perhaps the thing which has kept me from writing new blog posts the most is running.  In September of '11 I began a program called "Couch to 5K" (I used the version from the web site "Cool Running").

Since that time I have participated in a race each month for over a year.  It's looking like this month (August of '12) I will not complete a race :(

I have progressed from not running at all to completing a 20 mile training run this morning/afternoon!

In the weeks ahead, I plan to include posts on what I've found during this experience.  Plus I'll write about some of the races I've run.  Check back in September '12 for my post about the US AF Marathon (I'll be running the 1/2 Marathon at this event.  As my recent training distances might indicate, I am not planning to run a full marathon within the next few months - although I haven't registered for any races yet.

Exciting stuff.

Proceed to Running: Getting Started