Setbacks

If it’s the only thing you do today, you should go read “The Truth About Being Healthy [hint: it doesn’t look like Pinterest]” from A Life Less Bullshit. This is without hyperbole my favorite thing I've read this year and I must admit I’m a smidgen jealous that I didn't write it.

You can leave me now or stick with me for a bit, up to you. This has been a tough few weeks for me. I have some personal life stuff going on that isn't ready to be shared in such a public way but it’s deeply affecting me. I love blogging and writing, but I am in a deep funk that’s making it hard to feel motivated to actually produce content. As if that weren't enough, this week I’m experiencing my first serious running complication.

I woke up throughout the night Wednesday into Thursday with pain in the top of my left foot. I knew doing the one mile run and circuit workout (burpees, mountain climbers, etc.) at home was a bad idea. I went to the gym and put in some time on the ARC trainer and focused on arms and static squats instead. I iced my foot throughout the day and took ibuprofen for any swelling (I never take pain killers unless it’s serious). On Thursday it only hurt when I walked for more than a couple minutes, and yesterday there was no pain.

I got up this morning for my planned 8 mile run and started okay. I was looking forward to the run as an antidote to my otherwise negative mood. After about a mile I noticed a slight pain but thought I might be over-analyzing how I was feeling. By 1.5 miles I knew it was real pain and I decided to turn around and head for home. I walked for a second to slow for a sharp turn and when I picked up my run I knew I should stop. It was raining. I called Carly to come pick me up and walked through the rain until she got there.

I went to the gym and did 60 minutes on the ARC trainer to simulate the amount of time I would have been out running. It’s not the same but it is something I can do to keep my cardio endurance without pounding on my foot. I am supposed to run my 10K next Saturday and my half three weeks later. My plan as of now is to RICE my foot, sub ARC training for my runs this week in terms of time, and do a test jog Thursday to see how the foot feels. If it still hurts I’m going to have to skip the 10k. Luckily I only paid $6 for it, no big loss. The half is much more important, it was more expensive & I already paid a deposit on a hotel.

Any advice from runners is welcome. I don’t have a primary doctor here but I may have to seek one out. To bring it all together, health and wellness is hard. This has been an exceptionally hard week. Running has become a great stress reliever and joyful practice, and it’s hard to not have it in this emotionally draining time. The temptation to eat a bunch of crap and lay around all day is ever present and I’m fighting it constantly. Fingers crossed that the foot feels better in a week!

Ode to the Long Run

On Saturday mornings my alarm rings between 6:45 and 7:30, depending on my plans for the day and the weather. I get up, use the bathroom, and make my way to the kitchen where I eat a banana and adjust to being awake. I check the clock when I finish, I need at least 20 minutes before I can head out the door. If it’s cold out I start getting dressed for my run in some combination of special underwear (I call them my runderwear), full length compression tights, socks, shoes, bra, tank/tee/long sleeve shirt, hoodie, gloves, and headband/hat. If it’s warm I waste some time first by reading or checking emails.

Once the clothing is set I make my way back to the kitchen to finish my prep. I put the bladder of water in my hydration vest, I check to make sure I have at least 2 dates wrapped in the pocket, I strap on my Garmin, and I plug my headphones into my phone. I eat a date about 5 minutes before I’m ready to leave. I visit the bathroom again (just being real, this is crucial for a long run!). I set up my running app, podcast, and metronome. I grab my sunglasses and head out the door.

The most effective warm up for me is five minutes of brisk walking. The energy is different in my neighborhood on a Saturday morning. It is quiet and still. There’s very little traffic. The dogs haven’t been let out for the day yet. I think of people in their houses sleeping and feel a sense of pride. Five minutes goes by quickly and then I am running. Slow. I am still in the neighborhood and wonder if people are watching and what they are thinking. The first mile is a drag. My body is still getting ready, trying to catch up to my mind. My mind is what pushes me through those first slow miles.

I choose my route based on the weather. Low visibility or slick roads leads me on a route of endless sidewalks. Sunshine gives me the freedom to run on mostly empty roads. I vacillate between distraction, struggle, meditative states, private pep talks, and pure bliss. I make sure to eat a date somewhere between miles 5 and 6 depending on how I feel. I savor that moment, taking small bites and letting the date dissolve slowly in my mouth. I take small sips of water between bites. I can feel the sugar hitting my brain and my muscles.

My watch and my app alert me as the miles go by. The mileage isn't usually the same, but the goal remains unchanged. My current goal is a half marathon on March 23rd, and I think about it while I run. I’m working on visualization and try to treat each long run as practice. Sometimes I eat another date or half date if I am feeling sluggish. Going slow is hard, and I usually let myself go for the last mile whether it’s mile 8 or 11. I am good at gauging my distances, and often hit my goal within a 3 minute walk of my house. I catch my breath and take time to reflect on the run.

I get home and greet Carly and Emmy. I update Carly on the run and anything interesting I observed (army drills, eagles, possums, horns honking, etc.). I mix a blend of water, coconut water and electrolyte powder. I make my way to our office where I take my time stretching, working on my core, and doing leg drains while I analyze the numbers from my run. By this time I am ready to strip off my run gear and shower, but always eat a homemade recovery bar first. I take my time in the shower and reflect more on my run. I usually feel amazing.

The last step of my routine is the reward. A smoothie bowl topped with granola and fresh fruit. The size of my bowl grows in proportion to the length of the run. This weekend was 11 miles. It was a big bowl. I eat it on the couch, feet up, with a guilty pleasure show on the TV. The perfect start to my weekend.

Why I Run

Running is like cilantro. Most people either love it or hate it, but some of us grow to enjoy it over time. When I talk about my running I’m often met with some form of “that’s great for you, but I’d be miserable” in return (unless I’m in the company of runners!). Even people I know who lift weights or rock the elliptical or are otherwise physically inclined seem to have a taboo when it comes to running. In the “No Meat Athlete” book, Matt Frazier talks about the fact that for most of us running is something we were forced into on a semi-regular basis through sports or gym class in our youth and therefore we didn't learn to take joy from it. I think this has a lot to do with it.  I always give different answers when people ask me why I run, and here’s my list of my top reasons:

Burning Calories
I’m not going to lie. I got into the running game because I wanted to burn as many calories as possible in a short period of time. This is why I like to do HIIT training when I do strength work. My favorite day of the week is Saturday because I do my long run in the morning, burn between 800-1200 calories, and then eat what I want the rest of the day. I don’t see this as a “cheat” day because I still focus on eating high quality plant based foods, but I eat more of them!

 Energy
The phenomenon of runner’s high exists. Some runs leave me feeling spent in the immediate aftermath, but I am usually so full of energy in the hours following a good run that I feel like I've taken a drug. There is a significant difference in my energy level and focus throughout the day if I've started my day with a run. This may be heightened because I eschew caffeine!

Connecting with Nature
There is really something magical about being outdoors. I usually run around my neighborhood which is very industrial, but (living in Florida) I still see tons of wildlife and beautiful foliage. My favorite runs are in the mornings before work because I start when it’s dark out with the moon and usually finish as the sun rises. Running from darkness into light is a very powerful experience.

Active Meditation
I've been working on a meditation practice and am planning to tackle it more consistently later in the year, but I've come to realize that running is a form of active meditation. Although I usually listen to music or podcasts, I still find that running clears my mind in a unique way – especially on my long runs.

Connection with my Body
Losing half of your body weight has myriad effects on your life. One of the most unexpected for me was how long it took me to accurately perceive my size after I lost weight. I got so used to avoiding narrow passages/gaps and picking my seats carefully that I continued those behaviors well into my weight loss journey. Running has been a great way to connect with the true form of my body and to know it more intimately. I have learned when pain means stop and when it means push through. I feel more balanced and more comfortable in my skin.

No Gym Required
I also got into running because I didn't want to pay for a gym membership. Running is simply a matter of putting on your gear and heading out a door. I've had some wonderful runs on my vacations where I got to explore new places from street level, and I love being able to workout in the morning before work without having to go anywhere. I also know that in a pinch I can run indoors on a treadmill.

Time for Myself
I've been in a committed relationship for over 11 years, and we've lived together for 10 ½ of those years. I appreciate this gift, but I also need time to nourish myself. I cherish the time I am out running because I get to spend time with myself and work out things that are troubling or anxiety producing along the way. The quote “running is cheaper than therapy” certainly has some truth!

Sense of Accomplishment
Running is a sport that is ripe with opportunities to set goals and milestones. I remember the first time I ran for 20 minutes without stopping, the first time I finished a 5k, the first time I broke the 10 mile mark, and the first time I ran a sub 9:00 mile. I usually find something to be proud of after every single run, and often I am most proud of my mental toughness and ability to run through weather, pains and my inner critic.

Running Buddies
If you read my Running Goals post you know that one of my goals is to run with someone this year. I've never done that (outside of a race). Even though I haven’t formally run with someone, I often see the same runners in my neighborhood when I am out. We give waves, hellos, knowing smiles and head nods.  When I see runners out and about I always feel a sense of kinship with them and this has been an unexpected benefit to the practice of running.

Haruki Murakami has a passage about this in chapter 4 of “What I Talk About When I Talk About Running” where he says “Still, as a fellow long-distance runner who’d encountered them day after day, I felt like we somehow understood each other. Even if the skill level varies, there are things that only runners understand and share.” Word!

Challenges that Give Structure
Finally, a commitment to running and achieving goals like my first half marathon has elevated both my efforts and the way I feel about running. Knowing that I have a race looming is a great motivator, and provides a sense of structure and purpose to my runs. It’s nice to have something to focus on beyond the superficial goals of eating more and looking better.

Running Goals

Goal setting is important. It's especially good to set goals that are motivating, yet still achievable, and that can be broken down into smaller goals that move you toward your big ones. I don't necessarily like the idea of New Year's resolutions because those tend to be vague and more difficult to implement. I also think goal setting is an iterative process that should be evaluated regularly. I have a set of work goals that I have broken down into short and long term, and then into smaller parts underneath.

In my personal life I've tried to focus on one small goal each month, especially for goals that revolve around new habits (as many often do). This time last year I was working on flossing every day, and I am happy to report that I only missed a handful of days during the entire year. When I started losing weight I set a goal of 180 pounds. When I got there, I knew I could go further and set my sights on 160, the lowest I'd weighed since high school. When I got there, I changed my goal to increasing my physical fitness rather than aiming for a specific number on the scale.

Now that I've become a runner, I want to set some running specific goals for the year. I hadn't thought much about it but I saw a post on setting running goals from fellow blogger Brandon at Forks to Feet. Then I got my first two issues of Runners World magazine (thanks to Carly for the gift!), and much of the January issue is devoted to the same topic. I've been using some of my down time to think about goals that are sufficiently difficult but achievable.

Goal #1
Run the Best Damn Race 10K in March - I haven't ever run a 10K so I don't have a PR to break, but I'd like to come in under an hour.

Goal #2
Run the Florida Beach Halfathon in March - I'd like to beat my 2:16:56 time in this race, and I'd love to come in under 2:10.

Goal #3
Do different speed work runs each week - I've been doing the same interval run once a week. I know it's helpful, but I think mixing it up will help me break through some time goals

Goal #4
Increase my weekly run total - during my first half marathon training I was running between 13 and 19 miles each week, I'd like to stay between 15 and 22 this year. I'm going to tentatively aim for 950 miles this year and reach for 1000.

Goal #5
Make some running friends - so far every run I've done in my life except two races has been solo. While I appreciate this time to be with my thoughts as an active meditation, I would like to have some people to meet up with on a semi-regular basis. I've joined a few Meetup groups and hope to run with one soon.

These five goals are certainly achievable but I will have to be consistent. I definitely want to run at least one or two more races in 2014 but I haven't looked that far ahead yet. I rewarded myself for setting these goals today by buying some new shoes from Running Warehouse.

Before I go, since we're on the subject, I am pleased that I've kept up my training even though it's a holiday week, I am in a different place, and I am freeeeeeezing!

Post-Jingle Jog - my phone camera lens was foggy!

Yesterday I did my first annual Jingle Jog - only 2 miles because it was 10-12 degrees out and I am used to balmy Florida sunshine! Today I did my planned 4.5 miles with speedwork on the treadmill at the gym. I now know why runners refer to it as the dreadmill, but I'm glad I stuck with my plans!

Training Analysis

I had hoped to post this yesterday but the day got away from me. When I started my half marathon training plan I used Excel to modify the plan as I went, and to track my actual workouts. I also added a notes field to the end of each week. I believe that self-reflection is crucial to any important endeavor and I knew that keeping a training diary would help me reflect on and analyze my training. I am a week and a day past my half marathon so I thought it would be nice to write a post analyzing my training. I am scoping out more races, and I know that this analysis will be crucial in forming a new plan.

Here’s how the actual training looked (as compared to the original plan):

I was able to do yoga every Monday. Weekly yoga practice is something I plan to continue in any running plan I do, and as a life tool. I think it’s helped me to be more balanced, flexible, and mentally strong. All great benefits for a runner!

Every Sunday was labeled crosstrain, which for me meant a bike ride plus strength and core work. I started biking regularly when I started following this plan. I tried to match my distance to my long run distance for the week. Once I got my Garmin, I made a point to keep my heart rate in zone 2 for these rides to help build my low and slow cardio base. I've really enjoyed using my bike more regularly. Unfortunately, the Sunday after my race my quads would not let me ride and today it was raining so I biked at the gym instead (not as satisfying!).

In terms of the runs, I pretty much stuck to the plan in terms of distance and type of workout, although I didn't always do them in the order I had written. I did all my long runs on Saturday morning at the same time as my race and made a point to use these runs to develop and practice my nutrition/hydration plan. I had to take some time off when I got strep throat, and I chose the type of weekly run based on how I was feeling when I got up in the morning and the weather conditions.

The most inconsistent part of my training was what I did for my strength training exercises. I varied between a modified version of the plans from “Thrive Fitness”, a timed 30 seconds on/10 second rest series of 3 sets of 14 exercises, and random amalgamations of plans I’d found online for runners.

The two biggest weaknesses of my race day were not slowing down for my nutrition/using a new source, and not having had any hill practice. I think in the future I will stick to dates for fuel. I also might take in more fuel before the race. A banana is great when I have just gotten up and will be running in a half hour, but I don’t know that it was sufficient for having been awake for almost 2 hours before the race started.

Lack of access to hills is an issue. I might use the cooler weather to do some hill runs in the evenings after work, something that is impossible here in Florida for much of the year. I also will incorporate more leg work into my strength training. I think I was afraid to make my legs sore for my midweek runs and I paid the price during the race.

I am thrilled overall with my ability to train, recover, and perform in my first half marathon. The more I talk to other runners, the more I realize that running a half marathon about six months after starting to run outdoors seriously without any real race experience (besides a 150 person fun run 5K) was not an easy task. I probably should have stepped up to a 10K, but the timing and location for this race were too tempting.

The last few weeks of my training after I had strep were admittedly more difficult, and I had a harder time recovering. I did some routine blood work recently and have found out that my blood cell counts are abnormally low and that my cortisol level was high. I am going to see a hematologist tomorrow about it, fingers crossed that it’s not serious. I feel somewhat better knowing that there was a medical reason for the prolonged recovery I needed after my race.

I wasn't able to run until Thursday, when I did my first evening run in Orlando. I enjoyed the run and went out with the intention of 3 easy miles, but felt so good that I did a sub 30 minute 5k! Yesterday I wanted to put in a decent distance to keep my endurance up, and I planned for 6 miles. I ended up running the six miles in less than an hour and had negative splits. I felt great after.

My next race is a 10K on March 1st, and I found a really intriguing half at Fort De Soto park in St. Pete Beach at the end of March. It’s a flat course that runs by the water and only has about 900 participants. I think the 10k would fit nicely in a training plan as a step down week plus more race experience. I have until the end of the month before prices go up, so I will likely sign up if the doctor gives me the okay.

Half Marathon Playlist

There is mixed opinion on the use of headphones/music while running. Some races don't allow it, and some do. I always run with music (set to a volume where I can easily hear traffic), and the few times I've tried to run without haven't been as enjoyable. I usually run with electronic dance podcasts, but I knew for the half marathon I wanted to have songs that were both familiar and motivating.

I've discussed the importance of mantras and positive self-talk, and I was super pleased with my music selections when I was out on the course with a side stitch and feeling miserable. There were so many moments where I felt bad or overwhelmed or like I wouldn't make it and then a song lyric would pop through my headphones and give me a little push. I wanted to share my playlist with you.

Click to go over to 8tracks and listen

Track listing:

Aphrodite	Ready Or Not (Jungle Remix)
Kid Cudi	Day 'N' Nite - Crookers Remix
Outkast	The Rooster
Foster the People	Helena Beat
Rodrigo Y Gabriela	Hanuman
Vampire Weekend	Mansard Roof
MGMT	Electric Feel
Gorillaz	Dare (Junior Sanchez Remix)
Kelis	Acapella (David Guetta Edit)
Santigold	GO!
Otep	Breed
Kevin Rudolf Ft. Lil' Wayne	Let It Rock
Michael Jackson	P.Y.T. (Pretty Young Thing)
Big Sean	Slight Work (Feat. Wale)
Elliphant	TeKKno Scene feat. Adam Kanyama
No Doubt	You Can Do It
Calvin Harris	Sweet Nothing (Feat. Florence Welch)
Outkast	Gasoline Dreams
Morgan Page	Body Work (Club Mix) (ft. Tegan and Sara)
Knife Party	Bonfire
Dizzee Rascal & Armand Van Helden	Bonkers (Radio Edit)
Band Of Skulls	I Know What I Am
Bush	Everything Zen
Ellie Goulding	Lights (Bassnectar Remix)
Brazilian Girls	Don't Stop
Gossip	Move in the Right Direction
Jim Jones & Ron Browz	Pop Champagne
Major Lazer	Original Don (Crookers Remix)
Major Lazer	Keep it Goin Louder (Tom Stephan Harder Remix)
Missy Elliot	4 My People f. Eve
Nicki Minaj	Pound The Alarm
Rihanna	Jump
Tegan & Sara	Hell
Dave Matthews Band	Two Step
No Doubt	End It On This

Half Marathon: Challenge Completed

Yesterday was one of the best days of my life. I completed my first half marathon in 2:16:56. I finished 1784th out of 3344 finishers, and 734th out of 1763 women. Now that the big questions have been answered, I’m going to recap my day. I am really writing this for myself, but hope some of you will enjoy it.

We set the alarm for 5AM and were out of the house by 5:50. We got near the start by 6:20 and I put on my compression socks in a parking lot. I gathered my things and walked into the park where the race started/finished. Carly left to get breakfast and find a cheering spot (more on that later). I got in line for the park’s only real bathroom and waited about 20 minutes. While I was in line I ate a banana. One of my favorite moments of the day happened then – a group of 10ish year old girls were in line ahead of me, and one shyly tapped my arm and told me she liked my shoes. Adorable. And it helped relax me and realize that no matter what happened it would be a special day.

I made my way to the start area and tried to walk briskly for a warm up. As I got to the start area they had just started announcing that it was time for the half marathoners to line up. I set myself in between the 9 minute and 10+ minute mile signs and did a final check of my vest and my phone. I also ate a date for a quick burst of energy to start with. I made a half marathon playlist that I had cued up to start when I crossed the start line, and I put my phone’s metronome app on about a minute before the 7AM start. I don’t remember exactly how they announced the start, but I didn't make it across for over a minute.

The only race I’d ever done prior was a 5K as part of a work event with 150 participants, so being in a crowd of over 3000 was incredibly intimidating! The first two miles were totally surreal and I had a tough time getting used to running in a crowd and keeping my own pace. In those first two miles my pace (according to Garmin) varied from 9:20 to almost 12:00! After about two miles I was able to settle my nerves and get into a groove. The time passed quickly through 5 miles. I found my pace and was hovering between 10 and 10:15. One thing I loved about the race was that all the mile marker signs had motivational/funny slogans. My favorite of the day was “Sweat is just fat crying”.

These signs were all around the city yesterday, love them!

The course also had bands and musical performances about every two miles. They had a bagpiper, amazing Japanese drumming troupe, and some live rock bands. There were people cheering at almost every blocked intersection, and tons of people watching us from their front lawns. The support and camaraderie was incredible, and I did my best to say thank you to as many people as possible. I stuck to my usual fueling plan and took a swig of mango puree somewhere around 5.5 miles. I think that’s where I made my big mistake.

First, I only tried using puree once before on my last long run and it was a less acidic flavor. Second, I was running around 10 minute miles at that point and didn't slow down much to eat, whereas I usually am running closer to 10:30 or 11 minutes while I eat. Shortly after the mango I started feeling a side stitch. As Wikipedia describes it, a side stitch is “is an intense stabbing pain under the lower edge of the ribcage that occurs while exercising”. I used to get side stitches quite often when I was first starting to run and do the Couch to 5K program. I haven’t had one in the whole time I've lived here (over 6 months), and when I started to feel the pain that early in the race I almost started to cry.

In the past when I got them I would do my best to breathe deeply, relax my diaphragm as much as possible, and rub the pain out. Most of the time though, I’d be in so much pain that I had to stop running. I was so early in the race and terrified that I wouldn't be able to finish or would have to walk. I immediately slowed down my pace and tried all the strategies I listed above. Unfortunately, nothing worked, and the pain stayed with me for the entire race. After I realized I could still run and not double over I started playing a mental game. I told myself to accept the pain and stop trying to fight it. I told myself that I would still finish and that I would give myself permission to walk if I had to.

Running toward my cheering squad

By this point I was nearing 7 miles and knew Carly might be there rooting for me. As I got near the live band I could see people cheering and I found her! She made me this amazing sign, and our friend Jen came out to cheer with her – a total surprise! I had planned to walk over to her if I found her and tell her about the stitch, but I changed my mind because I got such a burst of energy from seeing them. I ran over and gave Carly a kiss and kept running.

I did fine through about 8.5 miles, and then we turned a corner into a long long hill. For most people it probably wouldn't seem long or steep, but I literally have NO access to hills on my running route. It’s quite flat here in central FL and I didn't do any hill training. Another mistake! I probably pushed too hard on that hill because later in the race my quads were hurting. That never happened on my training runs. My calves and feet would usually get tired by 10 miles, but never my quads! There were several short but semi-steep hills from miles 9-10.5 and I did my best to attack them without ruining my legs. I ate a few dates along the way, can’t really remember when. I was afraid to have more mango puree! Around 10.5 miles the course turned to bricked streets, and that’s about where I lost my groove.

The 2:15 pacers caught up to me and I was happy because that was my “reach” finish time (whereas 2:30 was my “I’d be happy with this time”). Before the side stitch I felt like I could pull off a 2:10, but those hopes were dashed. The last 2 miles were really tough. My side hurt, my legs were killing me, and I had trouble keeping a good pace while running. It was also much warmer than any of us expected. By that time of day it was probably already 75 degrees and sunny! I grabbed water from a station and poured it on my head. I took a few walk breaks and watched the 2:15ers get ahead. Fortunately, the last miler was lined with a live DJ and hundreds of people cheering. One volunteer from the race organization made a point to call out my name (our bibs had our names on them), and that gave me a huge boost. The finish was about 4 tenths of a mile after a turn, and I did my best to turn it on for that last section.

As I neared the finish I spotted Carly and Jen and blew them a kiss. I sprinted through the finish even though I was miserable. I walked a bit, got my big medal, and made my way to a clear spot on the side of the street. There was a long row of fencing along the start/finish area and I stopped to stretch while I waited for Carly and Jen. I got my electrolyte enhanced water from Carly and grabbed a free banana but couldn't eat it yet. We all walked to the port-a-potties and went to the bathroom. After that we took a few pictures, and then made our way to the after race party area.

My first mission was to get ice wrapped on my calves. Carly also hunted down an ice pop for me. Those were both crucial, I was feeling nauseated and overheated. Carly checked the race board and found out my official time, and I was super stoked to be so close to 2:15 even with a side stitch. We wandered around a bit and I started re-fueling with a Bonk Breaker bar. I sat on the ground with my ice and that was probably a bad move. I started cramping in both legs and my cheerleaders helped me rip off the ice, socks & shoes. Carly rubbed my calves/feet to help the cramping stop, and we decided to slowly make our way to the car.

We spent some time at home resting and getting clean, and then went out to Winter Park to celebrate. In the course of the night I had sushi, hummus, pizza, salad, and raw vegan cake plus a few delicious cocktails. My co-worker, fellow runner, and new friend Kelly came out to celebrate, and Jen and her boyfriend came along later in the evening. We spent most of the night sitting out doors, talking and laughing through our meals. It was the perfect way to cap off the day.

Even though most of the race was mentally and physically challenging, the experience was one of the best of my life. Running through the finish, hearing my name called and being surrounded by people cheering was a feeling that would be hard to replicate in any other setting. I think it’s safe to say that I have the running bug, and I will definitely be racing more in the future. I am already signed up for the Best Damn Race 10K on March 1st, and am eyeing a sprint duathlon at the end of January.

As I was describing moments from the race to Carly on the way home I started crying. I was and continue to be overwhelmed with gratitude. I am grateful for a supportive partner, great friends, family cheering/tracking me from afar, all the people that donated their time to come cheer, give out water and supplies, play music and encourage the runners, and to my body and mind for allowing me to have this experience.

Crossing the finish

The people who knew me in 2007 when I could barely walk up two flights of stairs are astonished that I achieved this goal. I am too. When I started running (after about 160 pounds of weight loss), I could only jog for a minute without needing to walk. When I moved to Florida in May of this year, the most I’d ever run outdoors was about 3 miles. I fully believe that anyone can lose weight, and anyone can learn to run/bike/ski/swim/achieve their athletic goals. It is not easy. I've made a lot of sacrifices, and have had to work incredibly hard. That being said, being able to tell people that I ran a half marathon is a feeling like no other and is definitely worth everything that came before.

One of my favorite pictures from Jen - both feet off the ground!

Willpower

I believe that I have been blessed with the gift of a strong willpower. It is this gift that has been the bedrock of my wellness journey. When my greatest struggle was portion control and avoiding the foods that were delicious but harmful to my body, my willpower helped me accomplish those tasks. Now I use that willpower to focus on my physical health and get through my workouts as planned. There has been some exciting social science research about willpower that suggests that it can be depleted and needs time to regenerate.

A 2007 study from Florida State University found that acts of self-control actually depleted blood glucose levels such that further acts of self-control became increasingly more difficult. This would suggest that if you use your willpower to get through a tough workout, you may be less able to avoid tempting food afterward. This idea has gained strength in the wellness community, and I see it referenced often in sources that I use for my personal learning on wellness. (Example, this post on Zen Habits).

As I was digging I found an article published in 2010 from the University of Zurich that tested the theory that willpower depletion only takes place if a person believes that it is a limited resource. They engaged in four different studies, using different methods, to test this theory. They found that “reduced self-control after a depleting task or during demanding periods may reflect people’s beliefs about the availability of willpower rather than true resource depletion. (Abstract)”  This line of inquiry is reminiscent of another popular trend in the wellness world on the power of mantras and positive self-talk during performance.

I wanted to explore this topic because this weekend I completed the longest run of my half marathon training plan: 12 miles. I am still a beginner in many ways, and the thought of running (even slowly) for more than 30 minutes without a walk break was impossible to me 2 months ago. Consistent practice and following a “real” running plan has broken me through many plateaus. I have come to learn that every run is unique and I’m not yet able to predict which runs will feel easy and which will challenge the depths of my willpower.

Post 12 miles, pre-stretch!

I woke up Saturday feeling good physically although I had a mentally draining week prior to that day. I started the run feeling a bit sluggish.  I shrugged it off – my goal on long runs is to go slow, and I know my first mile is never going to feel amazing. Now that I’m a better runner, it’s almost harder to run slow than to run at a more challenging pace. Unfortunately, the feeling of sluggishness never really faded. I had moments where I zoned out into the rhythm of the run but they were fleeting. I think I've turned the corner where running long distances is no longer a physical challenge, but a mental one.

Throughout the miles I was bargaining with myself. I told myself that if I still felt miserable at 7 miles I would quit. At 7 miles I convinced myself that I had to at least get through 10 (my longest run to date). My 9th mile felt great (and consequently was my fastest of the run), but 10 felt like agony. I became hyper-sensitive to the physical sensations I was getting, but decided that I had to get to at least 11 miles. At 10.5 miles I couldn't shake off the feeling I was running with bad form and walked for .05 miles to reset myself. When I picked it back up I realized I could finish the full 12, but it still didn't feel great. When I hit the 12 mile mark I felt a great sense of relief that outweighed any sense of accomplishment.

I was pleased that my time (roughly 2 hours, 7 minutes) would put me close to the 2:15 mark for finishing the half marathon, especially if I feel better that day. In retrospect I’m glad the run never felt easy because it taught me that:

1. I have the mental strength to finish even if it’s tough
2. I have a good enough sense of my body to know when to push and when to take breaks
3. The mental side of running can outweigh the physical, and I can use techniques like positive self-talk and meditation to work on this aspect
4. I can complete my half marathon in a time I’m pleased with, no matter how I feel during the run

My recovery was easier than I expected. I had a moment shortly after I got home and began to re-hydrate where I felt like throwing up but it subsided after a quick bite to eat. I stretched, ate a giant smoothie bowl, iced my legs, and took a nap. I followed that with an amazing vegan Thanksgiving potluck, shopping and dinner out (none of which are particularly conducive to recovery). Sunday morning I felt fine and proceeded with my 10 mile bike ride and 30 minute strength/core and foam rolling routine. I feel okay today, about where I usually am on my yoga day.

I can’t definitively say what camp I fall into in terms of willpower and it’s ability to be depleted. I never thought much about it before my wellness journey began, but when I did I was immediately convinced that I had a strong willpower. That belief is likely what gets me through tough situations, and it’s something I will continue to augment. Here’s a collection of 26.2 running mantras and a nice article on the subject from Runner’s World to get you motivated.

References:
Baumeister, R. F., Vohs, K. D., & Tice, D. M. (2007). The strength model of self-control. Current Directions In Psychological Science, 16(6), 351-355. doi:10.1111/j.1467-8721.2007.00534.x

Job, V., Dweck, C. S., & Walton, G. M. (2010). Ego depletion - is it all in your head? Implicit theories about willpower affect self-regulation. Psychological Science, 21(11), 1686-1693.

Training Update: 3 Weeks to Go!

It is officially three weeks until my first half marathon. I have been sticking pretty solidly to my original plan with a few tweaks to mileage on specific days. I’m surprised with my ability to run for the three middle days of the week, I think I chose my rest days well. Sunday morning bike rides have been challenging but very rewarding and has inspired me to think about events that combine running and cycling. I missed some strength training after my fall at the end of October, but this week was the first week I missed any running days.

I woke up last Saturday with a sore throat but still did my 10 mile run. [Let me interject here that seeing 10 miles come up on the Garmin was an amazing feeling!]. I woke up Sunday and the sore throat lingered, but I still did just over 10 miles on the bike. I felt progressively worse throughout the day and decided to get it checked out if I woke up with a sore throat on Monday. I did, I got diagnosed with strep, and started taking antibiotics. I took off work Tuesday, couldn't run but went to work on Wednesday, and was able to run 3 miles and work on Thursday. Thursday’s run was pretty good. I didn't attempt a specific type of run because I wanted to see how I felt. I had to speed up a few times for traffic and that was rougher than normal, so I’m glad I didn't push the intervals that I would have done normally.

My "I just ran 10 miles" shot!

I thought about a short run on Friday but decided against it. Listening to your body is one of the most important habits for any healthy person, but is especially crucial when you are in training mode. I knew I had a long run this morning and decided not to push it on Friday. I had originally planned to do a 10K this morning at close to race pace, but I modified that because I missed so much mileage this week. I did 8 miles this morning and averaged about 10:30 miles. After the long run about 6 weeks ago where I decided to run until it felt hard (as opposed to my previous time goals), I have been able to complete my entire distance without a walk break. I always start my runs, even the short ones, with a five minute warm up walk and can’t believe that I can then run for 100 minutes after that!

I was getting a little intense about training but I've had a few conversations recently with other runners I know and realized I am ready for this race. I will finish (barring sickness or injury). That took some weight off my shoulders and helped me to feel less guilty about missing workouts this week. I’m getting close now. I have my longest run before the race next Saturday at a whopping 12 miles. I am looking forward to having a chance to practice my nutrition and hydration plan at that length.

The last two weeks I've had a full banana about 20-25 minutes before my long run along with my usual date before the run. I think it helped me sustain my energy much better, and the mid-run dates I've been eating aren't spiking my blood sugar like they were before. I am planning to eat a date around 5 miles, and then one every 2-3 miles after. I am also going to try a mix of water, coconut water and electrolyte powder in my hydration vest next week to see if I want to do that on race day.

I've definitely babbled enough at this point so I’ll leave you with a running tip:

Use a metronome! I use an app called MetroTimer that I set for 87 beats per minute. Good running form means a stride between 85-90 steps per minute. I have never been good at picking up the beat in songs, so I like having the metronome play behind my music to help me get my foot pattern right. I enjoy focusing on the metronome and my form when the run gets tough. It’s almost a form of meditation and helps to remind me to keep good form for the whole run. 

No Meat Athlete

I’m a librarian and I take research seriously. When I was flirting with the idea of becoming a vegetarian in January 2012 I didn't make the commitment until I made sure that I could support my athletic pursuits and general nutritional needs on a vegetarian diet. I found some research studies in our medical databases, but I wanted some more real life stories, support, and examples. I’ll let you in on a librarian secret, the best way to search (anywhere) is to first use the right words or terms. During my library searching I realized that the word athlete was giving me the best results in looking for research on how plant based diets support active people. When I took my search out to Google one of the first websites I found was No Meat Athlete.

This website, more than anything else in my initial searching, convinced me that I could not only survive but thrive on a plant based diet. Matt Frazier is the athlete behind the site which is built upon blogs/articles written by Frazier and others. The beauty of the site is that reading the articles is like sitting down with a friend. They are very approachable, not preachy, and cover the important points of different issues without getting bogged down in minutiae. I also listen to the No Meat Athlete podcasts and was excited to hear that Frazier was publishing a book. I was especially excited to find out it would include a half marathon plan, because I was considering buying No Meat Athlete’s virtual “Half Marathon Roadmap” for awhile and saw this as a good option.

I also appreciate the quality of No Meat Athlete’s free content and wanted to do my part to support the site. I pre-ordered the book, which came with some cool perks like extra content and webinars, and received it a few weeks ago. I actually read (most) of it cover to cover even though I was familiar with a majority of the content. Just like the blogs/articles, the book is written in a highly readable style. It’s most impressive for its handling of the main topics of the book: plant based diets and running. Frazier discusses the benefits of a plant based diet without making the reader feel guilty for not being ready to commit to it yet. He covers the health, environmental and moral benefits comprehensively without being overbearing. I would give this book to anyone considering a plant based diet, and I’ll probably give it to a few important people in my life for Christmas.

The second half is about running. As mentioned in my last post, I've started falling in love with running so this section was fun for me. It really makes you feel like anyone can become not just a runner but a successful runner who can accomplish any goal they set. I had already started my half marathon training when I got the book, but have modified the way I do my interval runs based on Frazier’s plan. The book has plans for a 5K, 10K, and half marathon that are very easy to follow. I should mention that there is a large recipe section. I have been scouring plant based books/blogs for almost 2 years now and I still found recipes that I’m excited to try like Momo Granola Bars, Buffalo Hummus, Chopzilla! Salad and Black Bean Brownies.

In short, this book is good for anyone who is:

1. Already plant based
2. Plant curious
3. A runner
4. Run curious
5. Into health & wellness

Go check it out!

The Running Bug

It’s cold and flu season and fortunately the only thing I’ve caught so far is the running bug!

The Past

We moved to Florida at the beginning of May and I began running outdoors roughly 3 days a week in response to the lack of a gym that’s convenient to work/home. When I started running I used the Couch to 5K program. This was back in early spring 2011, and when I started I could barely jog for the 1 minute intervals. I followed it through and was just getting to be able to jog for 20 minute stretches when we moved to NC in August of that year. After moving it took a while to get settled in a new routine and find my groove again.

Eventually I had a nice routine of treadmill running twice a week mixed with an interval cardio on the bike/arc/elliptical day and strength training twice a week. I ran outside occasionally but didn't feel safe running in my neighborhood and had to make a special trip to run. I also hiked up/ran down a local mountain once a week depending on weather. (I miss that!!). I knew from my past experience that I needed to start my workout routine again as soon as we moved and didn't take long to get on my shoes and explore the park that is about a quarter mile from our house.

I realized that aspiring to run in the Florida summers meant I had to do it early in the morning, and I became a morning exerciser shortly. I’m glad for this habit because I feel so much better for the whole day if I've exercised before work. Once I decided to forego a gym membership I purchased a weight bench and set of up to 20lb dumbbells using my credit card rewards points. I settled in to my 3 days a week running alternated with 3 days of strength and a rest day. That was going well and I added some accessories to my home gym like a jump rope and a new yoga mat. I ran my first 5K at the end of June and crushed my under 30 minute goal with a 27:41. I read Chi Running in July and started being able to run longer with less pain. I started reading more articles, blogs, and books about running but still didn't consider myself a runner. I began mixing up my runs with one interval and one long each week.

The Present

I got to a point where I felt like I either needed to commit fully to running and sign up for a long race, or change up my routine and add in more biking and different strength. I started checking out races nearby and was aiming for a 10K but having trouble finding one. In September I realized there would be a half marathon right here in Orlando in December, and that I could start on week 2 of any 12 week program. I made the decision to sign up and used a combination of several plans to make my own. I had been enjoying my running to that point, but the first few runs after I actually signed up for the race filled me with anxiety. I’m not sure why, maybe because I felt like there was no turning back. Being on a schedule that is focused on running and uses more rest, yoga and strength to supplement the running has significantly improved my ability to run longer and faster.

I used to use a Couch to 10K app on my long runs and the longest I’d ever run without a walk break was 30 minutes. After I started upping the miles on my long run I decided to run until I felt like a break, and am happy to report that aside from my 2 minute “fall, shake off & evaluate” during last week’s run I ran for the whole 8 miles. The week before I ran for the whole 9 miles and ran my last two miles the fastest! In my short tempo and interval runs my splits have been improving, and I recently ran my fastest mile which was an 8:29! When I started I was lucky to hover around 12 minute miles. I fully believe that anyone can learn to run and can improve to a point where they can do more than just finish races.

The Future

Although I’m still five weeks out from my half marathon I am already daydreaming about my next race(s). I have had my eye on a few and actually registered for a 10K here in Orlando on March 1st. Registration opened today and they had discounted rates for the first registrants. I was 19th so I only paid $5 to register! I've also been pondering adding other endurance sports to my roster. I don’t have access to a pool but I do have a nice bike. There’s a duathlon at the beach at the end of January that looks intriguing. I know I can run a 5K then bike 12 miles, I’m just not sure how I’d do running another 5K after!
It should be pretty clear by now that I've recently crossed the line where I now consider myself a runner. I like learning about it, doing it, talking to people about it and the way I feel about myself as an athlete. I honestly never thought I’d be at this point. I always thought I’d use running as a cheap form of high calorie burning cardio, but now it’s more of a meditative practice that just feels right.

Half Marathon: Challenge Accepted

Those of you who I know personally probably know this since I posted to social media, but if you haven’t heard I made the leap this week and signed up for a half marathon! I've been looking at races for almost a month now. I was going to look for a 10k since the only race I've done is a 5k, but I realized I was already running 10k or more on my long runs and could aim higher.

Then I dragged my feet looking for a half marathon, and also overestimated how much time I’d need to prepare. There is one that looked good in late January in Celebration, but I will probably be in Philadelphia that weekend for work. Once I counted out weeks I realized I could still get in 11-13 weeks of training if I did a race in December. I almost feel like fate had a hand in this because when I looked there was a half marathon right herein Orlando on Saturday, December 7^th. I love that it’s on a Saturday so I will have Sunday to recover. My goal is just to finish because I really have no idea what my time could be at this point. I am running my long runs around a 10 minute mile pace and that feels comfortable, but I don’t know how my legs will hold up after more than 7.5 miles!

I have started to do some preparations both in buying essentials and building a good training plan. I was going to buy a half marathon training plan but after spending money on the race entry, compression socks, a water vest, compression shorts, and a foam roller I was a little hesitant. Some friends online recommended good free sources, and I consulted about 5 to make this plan. My plan is basically a combination of Hal Higdon’s program and Anne from Fannetastic Food’s program. I usually run 3 days a week and strength train 3 days a week. On my rest days I've been doing yoga, so I guess they’re not truly rest days.

This plan will be interesting because I will be tapering off my strength training (but still fitting some in), adding a true rest day each week, and doing a weekly bike ride for cross training. I made the initial plan to do a 3 run week and then a 4 run week. If the 4 runs feel like they’re too taxing I plan to switch to all 3 run weeks. I’m excited, scared, nervous, and overwhelmed but looking forward to having a goal in mind.

Here’s the plan I came up with: