I run for...improvement.

 

One of the reasons I fell in love with running is that with every run you improve. My very first run (described in my initial blog post) was hard but that second run was a little bit easier. Then with ease came distance and suddenly I was running farther than I had ever run before. Even now, two years into my running journey, I make improvements along the way. Sometimes it’s a faster pace. Sometimes it's in regards to a mental feat - just getting myself out the door or convincing myself to run all the way up the hill, etc. I am always improving.

A big part of making improvements is making goals for yourself. In life I have learned that I need challenges. Challenges pose as opportunities for improvement. This is also true for my running. I have never been one to make it "easy" on myself. Right out of the gate, with just 2 months of consistent running experience under my belt, I made a new year's resolution to not only run 500 miles in 2012 but to also run my first marathon. Guess what? I did it! Crazy as that may have seemed at the time it was that commitment that drove me to success.

Last year with 2012 coming to an end I once again made a commitment to running 500 miles for the year, running a marathon, and adding in an additional race, a half-marathon, in the Spring. DONE! I have surpassed my goal of 500 miles (555 miles to be exact). I ran the Go! St Louis Half-Marathon in April 2013 and the Rock N' Roll Savannah Marathon in November 2013.

In 2014 I plan to push myself even farther.

#1 - Run 600 miles for the year.
#2 - Half Marathon in May - The Flying Pig Marathon in Cincinnati (possibly making this a marathon run)
#3 - Marathon in November - Pensacola Marathon in Florida

And most likely, I will add a few other fun races in there too. I've always wanted to do a color or neon run and the hot chocolate run sounds awesome too!

So what are your goals for the year? I CHALLENGE you to do more running this year. Do you need to commit to a race this year? Running faster or farther? Or maybe you just need to commit to getting out the door. Whatever your goals may be I know you won't be disappointed with the rewards that running can bring you.

Happy New Year! Best wishes (and running!) to you in 2014!

Love, Amanda

I run for...off season.

11/26/13 – 3 miles, 6-0.25 hill intervals, 11:33min/mi

 

I really like “off” season. It gives me a chance to play around a lot more with my workouts without the pressure of making my pace time or getting in a certain number of miles each day. Today I decided to run hill intervals. This is a workout I’ve done before but it is brutal so I don’t do it very often. It consists of me going out to this particular road out in the country with a great number of hills. I’ve measured the length of each hill to be about 0.25 mile. Sometimes I run all the hills or I’ll pick one and repeat over and over like I did today. I start by taking a nice, easy jog up to the hill and then sprinting up it. Once I reach the top I take a little breather and take a nice, easy jog down to the bottom of the hill. Then I turn around and repeat the process however many times I decide for that particular day. Today I ran 6 hills. Total distance about 3 miles.

 

I forgot to mention that today it was 17 degrees outside but felt like 11 degrees with the 10mph wind. I was prepared. I had my thicker, moisture wicking fleece on, my gloves, thick socks, earmuffs with my shirt’s hood pulled up over the top and zipped up to cover my neck and my chin. By the time I got to the first hill, I still could not feel my face, my legs or my feet. Luckily my hill was somewhat guarded from the wind and I warmed up pretty fast.

 

As crazy as it sounds, I really enjoy running in cold weather. I think there are probably several reasons for this. For one, I really, really, really hate being hot. Secondly, my running journey began in November/December so I always feel nostalgic as I bundle up, step outside and see my breath in front of me. And like I said, generally, winter is my off season so running feels fun and free without the constraints of time, pace, miles, etc. Also, running in the cold is hardcore. Running in the cold carries the same feeling of invincibility as running in the rain.

 

If you don’t like running in the cold as much as I do, I completely understand. But here are a few things you can do to prepare and motivate yourself.

 

1)

The right gear is essential. Invest in a good pair of athletic hooded sweatshirts, fleece, and other insulating fabrics. Shoes without a lot of mesh help keep your feet warm. Otherwise buy some thick socks. I run with earmuffs (that double as earphones!) and almost always wear something to cover the top of my head as well, like a stocking cap or a hooded shirt. As you know, the majority of the heat from your body escapes from the top of your head.

2)

Warm up properly. I have heard several different running experts give this advice. Do some type of light activity while inside (cleaning, jumping jacks, yoga, etc.) to get warmed up and then the temperature outside won’t feel as cold.

3)

Stay close to home. If any accidents were to occur, you don’t want to find yourself miles from home, stranded in the cold.

4)

The goal is always to get yourself out the door. You can tell yourself you will only be out for a short run and then home. But I find that once you get out there you usually stay out and enjoy it.

5)

Promise yourself a nice, long hot bath or shower after your run. Or a hot cup of coffee, tea or hot chocolate.

 

All in all, I promise going out to run, regardless of the circumstances, will make you feel good. I’ve said this before and I’ll say it again. You will never once regret getting out there…even on bad runs, cold runs, hot runs, long runs. It’s all worth it!

Oh! And an extra hoorah for the day...I've already surpassed my yearly goal of 500 miles! 

I run for...everything I've got.

"At mile 20, I thought I was dead.
At mile 22, I wished I was dead.
At mile 24, I knew I was dead.
At mile 26.2, I realized I had become too tough to kill."

Marathon #2 - Rock N' Roll Marathon Savannah

I started marathon day bright and early at 5:00am. Oddly enough I felt at peace. I had some time in the morning to reflect and I couldn't help but think how running/training is so much a part of my life now. It's actually not that unusual for me to get up at 5:00am for a run and it isn't unusual for me to look forward to a 20+ run. I was ready for this.

Emerson & Steven waiting for me to start

My husband and son accompanied me as I made my way to the start line (about a mile away from my uncle's house). About 4 or 5 blocks away from the start line I said my goodbyes and jogged/walked to the start line as a warm up. After spending about 30 minutes standing in the bathroom line, I made my way to the corral. Not a lot of space in the corral to do much but I stretched and jumped up and down as much as I could waiting for my corral to move forward and start. It took about 23 minutes for our corral to make it to the start. They did a little countdown and then we were off!

My race splits & finish time:

5K - 36:04
10K - 1:13:48
10 mi - 2:01:28
13.1 mi - 2:44:31
15.5 mi -3:25:20
20 mi - 5:00:56
26.2 - 6:33:14

So here's a rundown of how my race went. Started off nice and easy/slow knowing I still had a lot of ground to cover. My goal was to finish the race better than last year's marathon at 5:46. So as you can see until about mile 15-16 I was right on track for doing that. Last year I had some complications as a result of being a first time marathon runner - dehydration, cramping, blown out knee. But nothing compared to this year. I feel like I'm making excuses but the truth of the matter is that the marathon is an extremely difficult race. There was a point yesterday running miles 12-14 where the elite runners were running in the opposite direction at miles 22-24. You can see the strain in their faces, the labored breathing, and struggle to keep their legs moving, and that makes me feel a little bit better about the pain I feel towards the end.

So exactly what happened between miles 15-16 and mile 20? I stopped at a medical tent at mile 19 to get some salt and extra water. I walked up and the nurse says "You're going to pass out." I said "No I'm not" and about that time she placed a chair under me right as I proceeded to pass out. I wasn't out long. When I came to, they checked my blood pressure and pulse and my heart was racing! I was shivering, had cold and clammy skin, light headed, and nauseous. They placed a bag of ice on my neck and gave me some sugar (GU) and made me sit there until my BP and pulse came down. I'm not sure how long I sat there. It felt like forever. When my BP and pulse finally started to come down, the nurse did not want me to finish the race. She said "We have a van here that can take you to the finish line." Tears started to well up in my eyes. There was no way that I was not going to finish this race. She went on to say, "I can see that you don't want to do that. So if it were me and I wanted to just finish, I would walk and take it easy." I agreed and they let me be on my way. I took her advice and walked a good portion of mile 20 but once I started to feel better I started to lightly shuffle/jog in between walks. At mile 22 I was back to running at regular pace. At this point, I was determined to pass as many people as I could and try to finish strong.

Emerson watching as I came down the chute to the finish line

 

Shoes, FINISHER medal, & my race bib

I really do feel disappointed in not being able to do better than I did last year but then I think "Okay, I passed out, was told not to finish, was told to walk the rest, and I continued and finished strong." Sometimes the struggle is worth more than the end result. That is certainly true for yesterday's marathon. I still cannot believe what happened yesterday and I'm not sure that I could have done anything differently. One thing is for sure. I am constantly amazed by the power of the human spirit. It's moments like these that make me realize I can do ANYTHING.

Other memorable moments from yesterday:

- The absolutely wonderful people of Savannah. We passed a lot of residential neighborhoods in which residents sat in their driveways to offer words of encouragement and praise. By far the best cheering came from Savannah State University. It seemed like the whole campus was out there to support us. One very heavyset, young man stood there cheering with all he had and saying "I can't do this but you can. You're a hero to me."

- People dressed as: a banana, super heroes, Gene Simmons, beer cans.

- Signs: The NSA can see if you're walking. You're running better than our government. Run like Paula Deen is frying chicken at the finish line. You're all Kenyans to me. I thought this was a Law & Order marathon.

- Running right by my uncle's house at mile 8 and seeing my Uncle Dennis, my husband and my baby boy cheering me on.

My encouraging little buddy giving me a kiss for good luck!

- The amazing scenery. Huge oak trees with Spanish moss and the many, many courtyards of Savannah were absolutely breathtaking.

I did say after crossing the finish line yesterday that I would probably never run another one because I forgot how much pain it causes. But then not two hours later, I was researching where I will run next year's. I cannot help it. I love it!!

Thanks to everyone who has supported me and encouraged me along the way!

I run for...the thrill of the race.

You've probably noticed that it has been awhile since my last blog post. To be truthful, I have been feeling superstitious. As if talking about my marathon too much would jinx me, destine me for injury or illness. Yes, I am still planning to run a marathon. I have been preparing for this since May. I AM READY! Countdown is 9 days!

So I thought I would talk a little bit tonight about the thrill of the race. When I first started running, racing was never something that entered my mind. Running was for me and me only. I needed that time alone on the road. My only competitor was my former self. Then I got the crazy idea to run a marathon. It probably would have been a good idea to run a few small races throughout the course of my training but I didn't do that. And so, marathon day, October 21, 2012, was my first race. Since that time I have run two more races - the UMCH Turkey Trot 5K and the Go! St. Louis Half-Marathon.

My running is still just for me. I love doing it and it keeps me mentally and physically fit. However, I have fallen in love with the thrill of the race. There is just something about race day that is so magical. Take for instance my first marathon experience...

The whole morning I was a bundle of nerves. I ritualistically followed my morning run prep and then tried to psych myself up mentally. I had no idea what to expect. My husband and I stayed in a hotel only a couple blocks away from the start line so we walked to where I needed to be. As I walked, runners were coming out of the woodwork from every direction. My anxiety was quickly replaced by utter excitement. It's hard to NOT feel like part of an amazing community when you are surrounded by so many wonderful runners.

I lined up in my corral still feeling unsure about what the next 26.2 miles would hold for me. Waiting for the race to start I tried to move around (as much as my little 2x2 foot space would allow) to stay stretched and warmed up. When the race began, everyone cheered. The wave start meant that I had to wait another 10-15 minutes. As we moved closer and closer to the starting line, it became more real than ever that I was really doing this.

I will NEVER forget this experience. Along my first 26.2 mile journey, I remember the two African American women that I stuck by in the beginning. They had on bright purple tutus so they were easy to spot. I remember each band (a feature of the Rock N' Roll series), each water stop, each cheer squad, each person on the sidelines with an encouraging sign. I remember the individuals giving out beer! To which I politely declined. I remember the individuals giving out popsicles! Hallelujah! I remember coming up on mile 13 and seeing my precious baby boy (and my husband, my mom, and my little sister) on the sidelines cheering for me. That image stayed in my mind and provided me with the motivation to finish the last half of the race. I remember miles 17-21 in Forest Park that were especially hard because my right knee blew out. But I remember the very supportive and encouraging woman at the medical tent that gave me ibuprofen and tips for how I could continue. And I remember the wonderful old man that stopped to walk with me when my knee hurt because his knee hurt too. I remember being so close to the finish line at mile 24 and feeling like I wanted to give up and feeling HOT. But I also remember a nice gentleman at that last water stop that obliged when I asked him to pour a cup of ice water over my head. Then I remember him saying "You've got this. Only 2.2 miles left." And guess what. Those last 2.2 miles were somehow the fastest miles that I ran that day. Ironically, I don't remember much about the finish line. Apparently, there was a nice announcer lady that tried to high five me down the chute. I unknowingly dissed her. And I don't remember seeing my family on the sidelines at the finish line either. But I will NEVER forget the feeling of finally being able to say "I did it. I ran a marathon". Despite the exhaustion and the pain, I loved every minute of it. That is also why I ultimately decided to run another marathon. To say "I did it again. I ran my 2nd marathon." Can't wait!!!!!

I run for...freedom.

9/28/13 - 4.36 mi

Today I did what I like to call a "free" run. Free from tracking my pace. Free from time constraints. Free from gadgets, accessories, and running gear. Just me, my shoes and the open road. I think it's really important to "free" run often, especially if training for a race. It can be really easy to get caught up in "Am I going to PR?" (PR - personal record aka PB - personal best) and a lot of runners get burnt out when they are not progressing like they want. "Free" running reminds you of the pure simplicity of running. It doesn't matter if you win the race. It doesn't matter if you PR. All that matters is that you run. I've said it before…running is one of the most natural processes for your body. It's part of our human development. By 20 months of age, we learn to run. Why do we ever stop?! You should be running. Remember that!

 

Today's "free" run was really important for me. As I mentioned in one of my first posts, this blog has a lot to do with holding myself accountable. As such, I have a confession to make. I have not ran since my 21 mile run on 9/14! I've walked a lot and exercised in other ways but not one single run in 2 weeks. I have been feeling overwhelmingly incomplete. I was starting to doubt my abilities big time. I was even thinking about switching from running the full marathon to the half marathon in November. Today I woke up prepared to run. I knew I needed to revitalize my commitment to my training so I decided to "free" run. As soon as I took my first step, I remembered that I LOVE to run and my confidence reappeared. Yes, I took two weeks off from my training but my endurance barrier has been set. I just ran 21 miles two weeks ago!! I still have over a month left of training. I still have one more 20+ mile run before marathon day. To think that I doubted myself is crazy!! Of course I can do this. And that is what the power of the "free" run can do for you.

Next week's plan - maintenance runs on Sunday, Monday & Wednesday and interval training (12 - 1 milers) on Saturday.

Excited to get back into the groove. Happy running!

I run for...the feeling.

9/14/13 - 21 miles - 4:00:47

This past Saturday I ran my second 20+ mile run of my marathon training. One more 20+ mile run to go. So excited! I wish that I could accurately convey what running 20+ miles feels like. To me, it is a feeling like no other. It is one of exhaustion and pain, but also joy and exhilaration.  As you all know, one of the main reasons I decided to start this blog was to inspire and motivate others. I want everyone to feel what I feel.  Running has truly changed my life. I went from being afraid of most things in life to feeling like there is nothing I cannot do. Once you run 26.2 miles, "I can't" is no longer part of your vocabulary.

Lately I've heard these questions a lot: How did you get started? Wasn't it hard? Or how did you get to being able to run that far? As you are reading this, you might be wondering to yourself the same thing. Or maybe you are thinking to yourself "Well maybe Amanda can do it, but I can't. I'm too [old, fat, busy, or insert any other inconsequential excuse here]".

As you may remember from my initial blog post, I used to live a sedentary lifestyle. I do not want to give the false impression that just deciding to go out and run and then doing it was easy because it was not. However, I am here to tell you that it does get easier. So to all of you beginners out there feeling frustrated at how hard it is to run just one mile….trust me, I get it. But remember this, you will only get out of it what you put into it. Getting started and reaching those milestones on my running journey came from making running a priority in my life. Sometimes running has to be more important that watching tv, having a glass of wine after a long, hard day, or even sleep. Believe me when I say that I have NEVER been disappointed by making the decision to go out and run. Even when it's raining or cold. Even when I'm sick or tired. Even when I feel like I have better things I could be doing. If I ultimately make the decision to go run, I am never disappointed. Take a second to think about how powerful that is!

Okay, beginners, one last thing. Bare with me on this analogy here…

Imagine you are a rock. Just sitting there in the middle of the road. This is you - not doing anything, not running, not exercising, taking no action, completely sedentary. It is impossible for this rock to move on its own. But rocks DO move don't they? However, not without any effort. Someone has to pick up and move this rock. Or someone has to kick it. Or maybe a car will push it to the side. Effort. Force. Encouragement. Call it what you will but the rock needs something, a catalyst, to make it move and keep it moving for that matter. And so it is the same for you - not doing anything, not running, not exercising, taking no action, completely sedentary.

To get started you need to put forth an effort. Make a goal. Dedicate yourself to that goal. Make it a priority in your life.

Right now you might be thinking "It's not worth it." Okay then decide, what's your limit? What's your boundary? Becoming 10 pounds overweight? Or 100? Getting out of breath walking up the stairs or getting out of breath walking to your bedroom? Feeling sick from time to time or always being sick and needing medication? Stressed out after a busy week or feeling anxious, depressed, and overwhelmed on a daily basis?

Guess what? It IS worth it. So go out and do something! I obviously endorse going for a run but it honestly doesn't matter as long as you're active, healthy and happy.

I run for...my sanity.

8/30/13 - 5.30mi at 11:47 min/mi

9/02/13 - SICK
9/04/13 - SICK
9/07/13 - 6.27mi at 12:15 min/mi

As you can see from my weekly summary, I have been down and out for the last several runs. My body forced me to take a much needed break from running. My body recharged. My mind…did not. After going on 2 years of regular running/training, I can tell a BIG difference in my attitude and my mood whenever I don't run for a week. My tolerance for stress goes way down, irritability goes up, and I slowly start to withdrawal from the outside world.

September is National Recovery Month for those with behavioral health conditions - this includes substance use and mental health disorders. I felt it appropriate to write this blog post this month in honor of National Recovery Month and as such, I will be doing a little self-disclosure. One of the reasons that I run, as the title of today's blog post suggests, is for my sanity. Because guess what….running is cheaper than therapy. :)

There was a time in the not so distant past when I struggled with depression, anxiety, and substance use problems. Not a lot of people know this because I kept it a secret from almost everyone I knew. The guilt and shame I felt inside was eating me alive. I had completely lost who I was as a person. Inevitably, like most secrets, the truth had to come out sometime. This was all happening the year I should have been graduating from college. But because of everything I was going through, I ultimately failed an entire year of school. My family started to put the pressure on me about graduation. That's when I had to break down and tell them the truth. Although it was the scariest and hardest thing I've ever done, it was also the best thing for me at the time. And I was incredibly lucky to have such a supportive family. What I thought would be met with hatred and disdain was instead met with much sympathy and concern. I'm going to be completely honest. I was to a point where I knew I couldn't get out of "this" alone. I needed therapy and medication for a brief time until I gained enough confidence and strength to face my problems on my own. Even after therapy and medication, it took me probably 2 years to really feel like myself again.

So even though I'm back, so to speak, my old struggles creep in from time to time. Thankfully I have a lot of healthy coping skills under my belt but nothing has been as effective as running! Running not only helps get rid of stress, anxiety, depression, loneliness, anger, low self-esteem, etc., it also helps to PREVENT it. When I run regularly, at least 3x a week, I find that I can cope with anything. In fact, I welcome life's challenges! Challenges are nothing more than opportunities to succeed. (The old me would have viewed them as automatic failures.)

So my message today is pretty straightforward. If you find yourself in a place where I used to be, there is no shame in letting someone in on your secret and getting the help you need. Or maybe you just find yourself a little stressed out from time to time. Try RUNNING! It really is great therapy for your whole being - mind, body & soul.

For more information and resources on National Recovery Month go to: www.samhsa.gov

I run for...meditation.

8/26/13 - 3.64mi in 45:38 - 12:33 min/mi

So far Monday night is the only run I've done this week. It's been SO hot and my allergies have absolutely been driving me crazy. But…no excuses. I'm running tomorrow morning and then interval training on Saturday! :)

Running for meditation. Monday night's run was a perfect example of how listening to your mind can shake your confidence and slow you down. Coming into Monday night's run I was still a little sore from Saturday's 20 miles. I knew it was going to take some effort to get going. Sure enough as I began to run, my mind started to reel and I felt like I had forgotten how to run. All of a sudden everything was going wrong - my shorts were riding up, my hair was falling down, bugs were hitting my face, the music on my iPhone was annoying, it was hot, my feet hurt, etc. I let this go on for about the first half of my run. It slowed me down. It affected my performance and it wasn't enjoyable. Then I got smart. I turned the last half of my run into a meditative practice. I turned my music off and I tuned everything else out. I focused on my breath and the sound of my shoes on the pavement. I repeated my affirmations to myself ("I am strong. I am light. I can do this.") and corrected my running form. Like any meditative practice, I cleared my mind. With each new thought or aggravation that popped into my head, I recognized it and put it in the imaginary box in my mind. The last half of my run was much easier and I enjoyed it.

So here is how you can turn your next run into a meditation…

1. Prepare yourself ahead of time. As you stretch start taking some deep breaths and try to clear your mind.
2. Leave the music or any other gadgets at home. Sometimes when running you need the distraction but sometimes it can serve as a medium for intrusive negative thoughts and feelings.
3. Start out at a nice, even pace. You can begin with counting your steps or just focusing on the sound of your feet on the pavement.
4. Now is the perfect time to focus on your breath and your running form. Repeat those affirmations to yourself.
5. Just like any meditative practice the body's natural aches and pains will try to drag your attention away. Note the feeling, evaluate if it's serious or not, and if not, bring your attention back to your breath or your running form.
6. It can be helpful to have an imaginary container in your mind as I did on Monday. I use a cardboard box. You could also use a trunk or a glass jar, etc. Something to visualize a place where your thoughts can "go". As any thoughts enter your mind, "put" the thought in your container.
7. Closure. Just as you had to prepare yourself for the running meditation, you also need to provide yourself with some closure. If you were putting your thoughts in a box, you can imagine closing it up, putting it on a shelf, etc. Same with any other imaginary container that you may have used. Stretch and continue deep breathing. Think about all the ways your running meditation has change your mind-body connection, how it strengthened your muscles and your cardiovascular system, and how next time will be even easier.

Of course, this is a very basic guide. Feel free to experiment with this process and find what works best for you. Visualizations, guided imagery, and meditations are excellent tools for a lot of athletes. Used before and during an activity some benefits include: increased stamina, improved concentration and performance, increased tolerance to temperature and pain, and being an all around more efficient athlete.

I run for...miles and miles.

Today's run: 20.40miles - 4:06:23 @ 12:04 min/mi

Okay, didn't quite run the 23 miles today but still got my first run over 20 miles in. Which is right about where I need to be. My last long run before today was 17 miles. I shot for 23 just in case I had it in me. But I did not. Haha.

Biggest obstacle today - gravel. It seems that someone freshly graveled all my favorite back roads. Running in gravel is not fun. It is comparable to running in dry sand. Super hard.

Best moment: Halfway through Jon Bon Jovi's "Livin' on a Prayer". Sing it with me now…."Oooooh we're halfway there, ooooooh livin' on a prayer"

Pics from my run today:

 

So…what all does it take to run 20 miles (and over)? I thought I'd share some of the ins and outs of my preparation and performance.

First…nutrition and hydration. For me, this generally starts 48 hours before a long run. I make sure that I get a gallon of water in each day 48 hours prior to a long run. Then the day before I always make at least 16 oz made up of Accelerade. Accelerade, used before, during, and after a run, enhances hydration and speeds up recovery. I LOVE Accelerade. Definitely try it out in place of your current sports drink. However, I have learned, through trial and error, that the only thing that works for me during a run is good ol' H20. I've tried Accelerade during training runs and G2 on my marathon day last year. It just doesn't sit well with me.

Nutrition: I'm sure you've heard it before that a day before the race you must 'carb load'. Yes, but I will just add…to an extent. Again, through trial and error, I've learned exactly how many carbs I need to consume to sustain me for a long run the next day. When I'm not preparing for a long run, I follow the IIFYM (if it fits your macros aka flexible dieting) diet. My daily carb intake right now is 186g. When I'm carb loading before a run, I try to at least take in an additional 50-100g of carbs. For the last couple of long runs, I've had Subway sandwiches for lunch and dinner and this has worked perfectly. I've loaded on pasta before, without the heavy tomato sauce, and that has worked too.

Before a run: For breakfast, before any running distance, I stick to four main foods: oatmeal, granola/protein bar, banana, bagel or some combination of those things. As additional energy (caffeine!!), I use Hydroxycut single drink packets. This is in place of my usual morning coffee and provides me with the starting hydration I need.

During a run: During a run you also need to have proper nutrition. After about 45-60 minutes of activity, the glycogen levels in your body are depleted. To sustain your energy, you must supplement during your run. This has taken some trial and error for me too. Whenever I first started training last year, I was SO put off by the texture of the GU gel. I solely used either Clif Shot Blocks or GU Chomps. These have more of a chewy consistency analogous to fruit snacks. But after awhile these became difficult to transport. GU gel is much easier to pack in my hydration belt as it lays pretty flat. So now I solely use GU gel but I've learned I can only use certain flavors (Mandarin Orange, Peanut Butter, and Chocolate Outrage) otherwise the texture thing still gets me. As you can see from the picture, I also use Dole Fruit Bites (comes in pineapple, mango & apple). They gave these out as a sample at the Go! St. Louis half-marathon this past April. Yummy!

After a run: Your options for food are more open after a long run but you will want to focus on things that will speed your recovery. For me, my recovery drink is always Accelerade. Food wise it varies greatly. Today I had 2 hard boiled eggs.

Other random things you might need to know:

• Before running any long distance, you need a proper stretching and warm-up/cool-down routine. This is another one of those things that you will have to experiment with. Before a run, I typically use dynamic stretching in place of the more traditional static stretching. I focus mostly on my legs (duh!) but running is a full body workout so you need to stretch your arms and core as well. And don't forget your ankles! For a warm-up, I will walk to the end of my street (approximately 1/4 mile) and for a cool down I do the same thing. Then, I will do the traditional static stretching when I get home.
• If you are going to be running any distance over 6 miles (more or less depending on your individual needs) you will need a way to carry your water and supplements with you. For shorter distances, between 6-12 miles, I can usually get away with just my handheld water bottle. This holds 20oz of water and has a pouch for my GU gel. For longer distances, I carry my handheld and I also wear a hydration belt. The bottle on my hydration belt also holds 20oz of water and a pouch for extra GU gel. Depending on temperature (and how prepared you were for the 48 hours before) you might need more than 40oz of water. I have a WONDERFUL husband that will bring me extra water if I need it. I've also taken a detour to my aunt's house before too. If this is not a possibility for you, then you can freeze water bottles the night before and hide them in places along your route.
• I always make sure I let someone know what my running route is going to be or at least a general idea. This is for safety purposes obviously. But like I mentioned above, I have also had to have my husband come out and bring me water before. He also has come to pick me up when I've pushed myself too hard/far, ripped my pants (no joke), or injured myself.
• Skin lubrication. You might laugh at this but it is absolutely necessary. Before I knew that this was necessary, I experienced many painful burns, bruises and scrapes from friction caused by bra straps, panty lines or running gear (arm bands, handheld water bottle, hydration belt, etc.). It is necessary. Trust me.
• Ice baths speed recovery. I have a love/hate relationship with ice baths. No…they don't feel good but then again, they do. After running 20 miles, your legs and feet are going to hurt. Ice baths help ease that pain immediately and jump start recovery.

Now for the really hard part…the mental barrier. Your brain will tell you to stop and you will have to tell it 'no' REPEATEDLY! This is what I've learned works for me at those very crucial moments.

1. Affirmations - Short, catchy phrases you can use that emanate strength, confidence, and power. I use "I am strong.  I am light. I can do this." And when I'm going up hills, I will repeat "I am strong" over and over. It totally helps me get through it.
2. Grounding - Being in the present moment is vitally important when you set out to run any long distance. If you're looking at the end goal, you will get discouraged. So I use a simple grounding technique to keep me focused. I will remind myself that "Right now on mile [fill in the blank] I am doing great." Then I take inventory of all the things around me - the scenery, the road, the music I'm listening to, all the ways that "right now, in this moment, I am doing great".
3. Music - I'm including this here because it does help but it's effectiveness is limited, especially when you don't refresh your playlist every run. But every once in awhile (like today's Jon Bon Jovi) the perfect song will come on at the perfect moment and it can serve as a wonderful distraction. So I guess my advice is to keep mixing it up. :) 

Whew! I am thankful that I don't have another run over 20 miles for 3 weeks. Until then I will continue to share with you my training experience. Next week is interval training!!

I run for...those who cannot.

8/19/13 - 3.87mi @ 42:53 - 11:04 min/mi

8/21/13 - 3.65mi @ 39:55 - 10:57 min/mi

Me & Mark - UIS Ski Trip 2004

This week has been particularly hard on me but it has had nothing to do with my training. Today is the 4-year anniversary of the death of one of my best friends and the first guy I ever loved, Mark. Every day without him is difficult but it gets a little harder every year during this time. Mark was a special person and he made all the people in his life feel special too. Take me, for instance. Even though our relationship never worked out, he still remained faithful in my life as one of my best friends and always took the opportunity to tell me how much I meant to him.

I will often think of Mark when I run. He was a fitness guru. He also loved the movie Rocky (we watched it on our first date). At his memorial service, they played “Gonna Fly Now”, the theme song from Rocky, and it has graced every single one of my running playlists ever since. When that song comes on I am reminded that Mark is no longer with us and I run a little bit harder for him because he can no longer run.

 

I also think of my Mema who lost a battle to cancer almost 10 years ago. And I think of my father who died at the young age of 27 (just 2 years older than I am now). And I run a little bit harder for them.

I think of my Uncle Marty, losing his battle to cancer just this year. On my runs since his passing I will often run through the cemetery next to his grave and give a little “Ooh Ra” for him (retired Marine). And I run a little bit harder.

I think of all the people who are sick, injured or without their freedom and cannot run. And I run for them.

 

Every time that I run I recognize what a gift it is. I can feel it. Running is one of the most natural things that a body does. I try my hardest to not take advantage of that gift. Sometimes it’s thinking of those that cannot run that serves as my motivation out of the door. If you find yourself reading this blog, lacking the motivation, pick someone in your life that you know (or have known) that can no longer run and go out and run for that person. Dedicate the time spent and the effort it took to that person. Think of them as you run and run a little bit harder.

More tomorrow on my 23 mile run! Stay tuned...

I run for...beautiful weather.

Today's Run - 7.79mi in 1:31:26 - approx. 11:44 min/mi

Another reason why I have decided to start this blog is to hold myself accountable. I plan on sharing most (definitely not all) of my runs. When I'm slacking, I want to share that with you because I know it will push me to do better. I think it's also important to share when I'm doing well too. If you're not a runner or if you are a beginner, you need to know that, like life, running is full of ups and downs. I am continuing to improve after almost a full 2 years of running. As you can tell by my run time today, I am not fast. I'm short and stocky and just not built to run fast but that does not mean that I cannot be a long distance runner. It just means I'm slower than most. However, I am getting faster. :)

In an effort to hold myself accountable, let me share a few details about my training program. I train based on the Jeff Galloway training method. Jeff Galloway uses a walk-run ratio for marathon training that is perfect for beginners. Last year in order to just finish my first marathon I kept training to a minimum. I ran 3x a week - 2x during the week at just 30 minutes a run & 1x on the weekend for my long run. Now that I'm hoping for a time goal (more on that at a later date) I have upped my training quite a bit and introduced interval training into my routine. Most weeks I still maintain a 3 run base and maybe 1 or 2 extra short runs. Saturdays are generally my long run days.

I think this would be a good place to introduce a disclaimer. I am not an expert. I can share what I've learned and what works well for me but everyone is different. Even with my own training, I've had to experiment with so many different things before I've found what works. Please view this information as mere suggestion. You may do with it what you will.

Ok...back to today's run.

Last summer was miserable for marathon training. I found myself getting up at 4:00am (sometimes before) on multiple occasions, just to run as much as I could without the hot sun and stifling heat. This year I can only remember one time that I had to get up that early to avoid the heat and humidity. I have been SO fortunate this year to train in mild summer weather. Take today for instance. It's mid-August. It should be steaming. Instead I woke up to mid-60s and wonderful cloud cover. It was a B-E-A-utiful day for a run. Which may be a lot of the reason why my pace was so slow today. I really wanted to enjoy my run and I definitely did.

Today's run was just a maintenance run between my longer, endurance workouts. Next weekend marks my first run over 20 miles. 23 miles to be exact. In order to prepare, I have to be extra vigilant during the week to maintain my diet and weekday runs. Hopefully I'll be able to check in with my progress to share that process with you.

I run for…my life.

 

Today marks my first blog post. First I want to tell you what this blog is all about. Running! And so, I feel like it is important for you to know how my running journey started.

I officially began my running journey in November 2011. Prior to this date I had run before but my runs were few and far between. The longest distance I ever ran was about 4 miles. Fast forward to November 2011. My husband went to the doctor for a check-up and received some pretty scary health news - pre-diabetic, high blood pressure, obese. I did not have to go to the doctor to realize I was in the same boat. We lived a pretty vegetative lifestyle, full of fast food and inactivity. At the time he was 30 years old and I was 27 and we had a son that was not yet 2 years old. That's what inspired me to start my running journey. I wanted (and still want) to have a long, healthy life and be there for my son. More importantly I wanted (and still want) my son to grow up making better choices and living a long, healthy life as well. I needed to be an example for him. My husband felt the same way and so it began.

I will never forget my first run. It was HARD. It was just around my block, which is approximately 1 mile. I had to stop to walk several times. That first run, just 1 mile, took me at least 20 minutes to finish. In the days following that run, my legs, my back, my sides, my everything hurt. I was incredibly out of shape. It is extremely difficult to look back on those days. I'm ashamed at how far I let myself go. However, it serves as a wonderful reminder of how far I've come and I hope that by sharing my story it can serve as motivation and inspiration for so many others.

 

 

Last year (October 2012) marked a huge milestone. I ran my first marathon (see above pic). The journey to that finish line was full of ups and downs but I persevered and finished! I really thought that after my marathon I would check it off my Bucket List and move on but NO! As of today, I am right smack in the middle of my training for my second marathon. This year has presented with a whole new set of obstacles but I will not give up. I love running too much and I hope to share that love through this blog. Feel free to comment, offer love and support and encouragement (much needed!), and ask all the questions you desire. I want to share what I've learned these last two years and what I continue to learn