Health Update

I met with an orthopedic doctor on Friday to get my foot checked out. I had x-rays and found out that I have a stress reaction. This is essentially the beginnings of a stress fracture, my body is warning me that if I keep running before it heals it will break. The doctor thinks I can still run my half marathon in 3 weeks if I avoid load bearing weight for at least two weeks. I can still bike and swim for cardio, but no running or ARC/elliptical training.

I am hopeful that I will take a test run at the beginning of my race week and be able to run without pain. I am afraid that won’t happen. I was supposed to run a 10k Saturday morning. I made plans to go kayaking instead to get some non-weight bearing exercise and also distract myself. It sort of worked. I was super bummed out for a lot of the day but the kayaking was a nice diversion. We had a beautiful weekend here in Florida.

Yesterday morning I did a 20 mile bike ride, my longest to date. I explored some new areas and really enjoyed my time. I also biked my fastest mile split! I made sure to push harder with my right leg/foot and let my left foot sit on the pedal. I haven’t had any foot pain since Saturday night. I had a nice brunch with friends at a vegan restaurant and indulged with this:

Vegan ice cream sundae at Ethos Vegan Kitchen

After brunch I checked out a gym that’s a little further from home but that has a pool. I got a guest pass so I could get up early this morning and try it out. I did 30 minutes of strength training on the weight bench plus a few core moves that don’t require foot pressure. I planned to swim for 20 minutes but I suck at swimming! I never really learned good form as a kid, and the last time I tried to really swim for a while (without a snorkel/fins) I had quite a bit more body fat to buoy me!  I lasted 15 minutes but got my heart rate up so I felt okay about it. I don’t think the new gym is worth the extra cost and commute time though.

I will probably aim to get some real rest tomorrow and will take the rest of the week as it comes. I’m worried that even if my foot feels okay by race day that 3-4 weeks of missed training will make it hard to finish the race. I also know I won’t be racing for a new PR which was my goal at the beginning of this process. I have resigned myself to the walk/run method if need be. Thanks to all who reached out with support!

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!

WIAW + Training

Life has been complicated lately and I haven't been able to post as much as I'd like. I try to at least be consistent with these Wednesday posts because I know how much I personally enjoy getting a glimpse of other people's lives and plates. Before I jump right into that I wanted to direct all the runners out there to a great podcast called Runner Academy. I am only through the first six episodes but I think it's full of good advice and inspiring stories. This morning I listened to two episodes while I ran and did my cool down routine.

The second episode was about tapering, an issue that is relevant for me since I have two races coming up shortly. I have a 10k in a week and a half here in Orlando. I'm actually not really planning to taper for this beyond not doing any speed work in the week before the race, and cutting my long run to 8 miles this weekend. I am really using this race as more race day practice for my second half marathon on March 23rd in St. Pete Beach. After listening to the podcast this morning I realized that some of my struggle in my first half marathon was likely from not tapering properly. I didn't cut my mileage as significantly as I should have in those last two weeks, and I took a fresh look at my plan to make sure I wouldn't make the same mistake this time.

Okay, enough running chat, on with the food pics!

A new favorite recipe Moong Dal Curry. Moong dal are mung beans, and I've been looking for new ways to use them beyond just sprouting. Of course I dumped turmeric and cayenne on the top of mine!

Salad topped with a Thai peanut slaw and pineapple tofu. Also good filling for tacos, but I'm a salad junkie!

Post long-run lunch on Saturday at Hubbly Bubbly Falafel Shop. I had my falafel on a big salad. Not the best falafel I've ever had, but the pickled turnips were amazing! 

This is the winner this week: bean tostadas. Corn tortillas baked with refried beans topped with a saute of mushroom, onion & zucchini and fresh cilantro lime lettuce and avocado. 

Collards cooked slow with black eyed peas and tomatoes. I topped mine with buckwheat groats instead of eating it on top of a cooked grain. 

Pho/miso soup mashup: miso broth with ginger, mushrooms, broccoli, tofu, noodles and bean sprouts. 

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.

Training update

I’m currently training for two races, a 10K on March 1st and a half marathon on March 23rd. I had registered for the 10K first but after my first half marathon in December I decided that I wanted to run another before it got too hot in Florida. I haven’t officially registered for the half yet, I have until February 1st before the price goes up. I wanted to make sure my training felt good before I committed. I inquired about hotels yesterday so I think I’m close to making the plunge!

I am following a plan similar to that of my last half but including more leg training on my strength days. I also have done some research on different types of speed work to do so I’m not always doing the same one or two runs a week. I also slightly upped my total weekly mileage from last time. Here’s what I've done so far:

As you can see, I haven’t filled in my weekly runs past a few weeks from now. My work schedule is weird for the next few weeks, and I need to see what works for the mornings after this chunk of weird weeks. I do have all my long distances planned in advance, but have been flexible with them as I go along. I know this probably isn't the best way and I think for my  next race I might pick a proven method/plan to follow.

One thing I am happy about is my list of speed workouts to draw from:

I know this looks like a mess but here’s how it works (in my head):

Title of the workout / length of warm-up run at an easy pace / the speed work section / the number of repetitions

The first workout has W/J/S to imply walk/jog/sprint. All of the others use F for fast and S for slow, which for me fast means my race tempo or a bit faster and S means a steady easy pace. Negative splits is a run where I aim to run each successive mile faster than the last. I haven’t tried them all yet but I enjoy the ease of picking one that fits my time and how I’m feeling.

I welcome any feedback, comments or questions on this – I am still learning! I also want to thank the non-runners who stumbled across this post!

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!

Interval Workout

In late Spring, the big news in the fitness community was the science backed “7 Minute Workout” – a set of 12 exercises meant to be done for 30 seconds each with 10 seconds of rest in between. The research showed that doing these 12 body-weight exercises would give you an effective and efficient full body workout. I began using this workout right away. We had just moved, and I hadn't signed up for a gym membership. I was looking for something that would get my heart rate up but still strengthen my  muscles.
I followed this program pretty closely at first, although I would do two and then three sets at a time to get a proper workout. Now that I am focusing more on running I have been doing less strength workouts, but I still like the format of this one. I've slowly been adapting it to better reflect my needs (quads! and still working on tightening the leftover arm skin from losing lots of weight). I adapted it again yesterday, and did the workout this morning after a mile run for warm up. I use the app IntervalTimer to time my intervals. Each exercise is performed for the full 30 seconds, either as many reps as possible or static hold for the 30 seconds (plank ,etc.).

A couple points of clarification:

Side planks – 30 seconds per side, I usually do one set on my forearm and one on my hand with 10 leg lifts while in the plank

Laterals – I use this to refer to a shoulder exercise where I lift dumbbells first in front, then to the side, then to the side with my pinky fingers aimed toward the ceiling

Step ups – I wasn't able to do these this morning (nothing to step up on!), I subbed with a mix of squat jumps and tuck jumps

Ball – this refers to bridge position hamstring curls using an exercise ball

DD to UP – down dog to up dog, I put this last because I do them slowly and usually for more than 30 seconds

The rest should make sense, if not send me an email or a comment. Enjoy!

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

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. 

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.

Training Update

Half marathon training has been going great so far. I started foam rolling several times a week and I can see big improvements in my recovery and performance. I can’t tell if that’s from the training plan, the foam rolling, the clean eating, or a combo but so far so good!

In terms of the training plan I’ve been keeping up with my schedule with only slight modifications along the way. I’m also keeping a log of how I felt and any important notes from each day of training. The running has been going well. I am trying to stay at the correct speed to effectively train my body to burn fat and sustain a long performance. I don’t have a heart rate monitor, but my birthday is in less than 3 weeks (wink!). I have used several online calculators to estimate my ideal pace for a long run. Most of them put me between 11 and 12 minutes.

I do my best to hit that, but I’ve been closer to 10:10ish miles. My last long run was this past Saturday and my goal was 8 miles. I always walk for 5 minutes to warm up and then start running. The week before I hit the 30 minute mark of running, and that was the longest I’d ever run without a walk break so I made myself take one. I had trouble getting back in a good groove after that, so for this week’s run I decided to run until I felt like I really needed a break. I felt so good that I kept running for about 56 minutes after my warm up walk. Considering that I started with Couch to 5k struggling to run for more than a minute, I was floored!

I probably could have gone longer but I was near the one water fountain on my route and wanted to eat a date before I got there. The rest of the run felt good, and I pushed the last mile to go as fast as I could. I listen to and read a lot of running information and I’ve heard that adding a mile or two of fast pace at the end of a long run can be helpful. I ran the last mile in 9:16, the fastest of the whole run. I did 8.18 miles in 1 hour and 25 minutes.

Mile 1 (w/walk)	Mile 2	Mile 3	Mile 4	Mile 5	Mile 6 (walked to eat/drink)	Mile 7	Mile 8
12:54	9:57	10:07	10:06	10:10	10:36	10:17	9:16

I felt so great after knowing that I stayed at a pace that felt easy and sustainable. After my long run and weekly shorter runs I’ve made a point to add core work to my post-run routine. I am pretty much following this plan from Strength Running.

Foggy morning roads <3

On Sunday I’ve been doing 10k bike rides followed by strength/core work. I have flirted with the idea of triathlons and know my biking needs work! I also am still trying to find the right combination of moves for my strength cross training days. I did a workout on Wednesday morning (after a mile run for a warmup) that felt pretty good. I based it on 3 YouTube videos, 2 books and several articles/websites. Here’s what I did, just one set because of time, but I might shoot for two rounds on Sunday when there’s less time pressure.

Mountain climbers – 10 reps
Modified bicycle – 20 reps
Plie squats with lateral raise – 10 reps
Single leg deadlifts – 10 reps per leg
Pushups – 15 reps
Burpees – 10 reps
Hip thrusts – 10 reps per leg
Side plank w/lateral leg raise – 10 per side
Plank – 5 twists per side, then held for 30 seconds
Running motion V-ups – 30 seconds
Hollow man crunch – 30 seconds
Supermans – 15 reps
Plank row – 10 reps per side
Lunges – 10 per leg
Inchworms – 10 reps
Reverse crunch – 15 reps
Squats – 10 reps
Dips – AMRAP
Bridge with hamstring curl on exercise ball – 15 reps
Bird dog – 10 reps per side
Standing cross crunch w/weight – 10 reps per side

It felt pretty good and it was challenging enough to keep my heart rate elevated. Knowing myself, I will keep tweaking this until my race!

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: