I run for...experience.

After marathon day this year, it was time for me to set a new goal. Technically the end of marathon training signifies "off" season for me. However, I've found it most helpful to sprinkle short races throughout the "off" season to keep me running and in shape for when training starts back up again at the end of January. This year I signed up for a local 5K race - the UMCH Turkey Trot - with a very specific goal in mind - to get a sub-30 minute time. In 2012 when I ran this same race I finished in 32:16 and ended up getting 2nd in my age group. I wanted to get a PR but I REALLY wanted that sub-30. And….I did it!

The training for a 5K, specifically to meet a time goal, and the training for a marathon are so vastly different that it was really hard for me to switch gears. Usually in marathon training I don't do a lot of speedwork. I might do hill intervals or short pick-ups here and there but it's typically all about endurance. For my 5K training, it was all about the speedwork. I had 4 weeks of training available once my recovery period from the marathon was over. My weeks consisted of a mid-long run on Wednesday (45-60minutes), speedwork on Saturday (tempo runs), and long runs on Sunday (60-90 minutes). Tempo runs were the key to my sub-30 5K. I knew that to run a sub-30 5K I would need to run at a 9:39min/mi pace. So my first tempo run went like this: a short warm-up (10-15 min), then 3 minutes of running at a perceived exertion rate between 6 and 7. I repeated the 3 minutes of running five times with about 60-90 seconds of jogging in between intervals. The idea behind tempo runs is that you are forcing yourself to run at a faster pace for longer periods of time each subsequent tempo run. So my second tempo run involved 5 x 4 minute intervals and then lastly, 5 x 5 minute intervals. I also managed to get in a hill workout (also considered speedwork).

Me and Emerson before the race

My reminder to run a sub-30

So despite a 24-hour stomach bug about 2 weeks before the race that knocked out 2 maintenance runs for me, I was able to meet my goal! Even though it was about 20 degrees on race day, I felt great! I warmed up by running to the starting location - only about 1 mile away from our house. I did short bursts of running back and forth to stay warmed up while there. I had an ammmmazing playlist. I kept my sights on certain people ahead of me and focused on passing this person and then the next. Once I got to the end of the race, I saw my husband and my son standing at the top of the hill cheering me on. I kept telling myself "sub-30!" and then I saw the clock and realized I was within a minute of that 30 minute mark. I sprinted as fast as I could to the finish and ended with a time of 29:22. Success! I did not get top 2 in my age group but I wasn't far behind. I placed 4th in my age group and I was 12th overall for the women's division. Pretty proud of that!

Emerson ran in the Kids Fun Run!

So this blog post comes to you today from a 3-peat marathoner and a sub-30 5K runner. Furthermore, November 5th of this year marked the 3 year anniversary of my running journey. I feel like I can finally call myself an "experienced" runner. And in fact, I have had conversations with friends and family, received Facebook messages and texts about my "expertise" at least weekly. It feels good to be able to mentor and guide others to change their lives. That's the main reason why I started this blog. I recently came across my running journal from year one of marathon training. Here are a few excerpts:

01/31/12 - "First run since my injury. It was HARD. Stopped to walk a few times mostly because of my breathing."

02/09/12 - "This was a slow run, more of a jog really but I didn't stop to walk once! And I was just proud of myself for going out and doing it. This week wasn't about getting in long runs anyway. I just need to get myself in the habit of running more."

02/15/12 - "First run of the week! Better late than never right? I knew I wanted to do a long one, mainly to boost my confidence and jump start my motivation for the rest of the week. It worked!"

02/17/12 - "I'm writing this two weeks after the fact. What I remember is that it (my foot) hurt. Probably shouldn't have even ran because it started hurting from the beginning. But I pushed through and further injured myself."

02/28/12 (first official day of marathon training) - "I was so excited to run tonight but also scared about my foot. I ended up resting it for over a week. It felt pretty good but I wasn't sure about running on it. It was a success! - as far as my foot goes. But I ran into an obstacle elsewhere. About halfway through my run I started cramping really bad. Had to stop to walk a few times but it eventually subsided. "

03/17/12 - "First 5 mile run since my injury! It was long and hard at times but absolutely empowering. And no pain!"

Let this be an inspiration to you beginner runners out there. I struggled…really struggled…when I first started. I had to run through injury and illness and push myself to run on a daily basis. I stopped to walk. I was sore. It hurt to breathe. I had muscle cramps. Nevertheless I made a commitment to myself and to my running. I made a goal, albeit a lofty one, to run a marathon. This kept me running. So keep going!! With perseverance any beginning runner can become an experienced one.

Lastly, it is that time of year to share my 2015 goals with you! I just can't wait any longer! These are not so much set in stone yet but this is my general idea for next year. I will make more of a final decision as the new year begins.

Spring 2015 - Half-marathon like usual. This year I plan to run the RussVegas 1/2 marathon in Russellville, Arkansas. This is a definite race, already set in stone.

Summer 2015 - A couple of new developments. This year I would like to do my first triathlon. I still haven't decided between the Olympic distance or the Half-Ironman. Since I'm a runner, I think of these triathlons in terms of how much you run at the end. In an Olympic triathlon, you run 6.2 miles at the end. In a Half-Ironman, you run a half marathon. I'm also looking to find a 24 hour race somewhere close by to get my feet wet with ultra-running (any distance over a marathon distance).

Fall 2015 - Marathon! I'm undecided as to which marathon I'm going to run. I've got several options - Chicago (again), Twin Cities Marathon in Minnesota, Pensacola Marathon in Florida, Marine Corps Marathon, or the Philadelphia Marathon. Anybody have any suggestions??

So more to come as the new year starts. Next month I have another race on the books - the Hot Chocolate 15K/5K in St. Louis. Looking forward to running + eating and drinking chocolate. :)

Happy running!

Amanda

I run for...Chicago Part 2.

My view in the start corral. Beautiful view of the city!

I have been waiting in anticipation to share my marathon day story with you all. First of all, I want to share something personal with you. I got up at 4:30am on race day and wrote this…

"Race day…I am ready for this. Up at 4:30am. Dressed. Eating a bagel and drinking my coffee. In about 45 minutes we will leave the hotel to begin preparation at the start line. I will warm up my muscles. Drink some water. Have a quick banana. Then on to the start line. There I will wait, probably another 45 minutes. I will think "I am ready for this". I will try to move around as much as possible to keep my muscles warm. When I cross that start line, I will slowly but surely ease into my pace, taking in all that's around me and soaking up the energy. For the first 5 miles,  it will be like any other 5 mile run that I've had in the past. Easy then done. At the mile 8 point is when I will increase my pace. From mile 8 to 18, my goal will be to pass as many runners as I can. With each conquest I will use "Think strong. Be strong." When my legs get tired or my energy starts to waiver I will use sudden 30 sec bursts of energy to keep my legs fresh but I will never walk. When I walk it will be during the aid stations. During today's race I will use my tried and true method of nutrition and hydration. GU ever 45 minutes to 1 hour. Water drank to thirst. I will use "relax, power, glide" as needed. Then mile 20,  the wall. It's time to push through and show them how strong I really am. I will tell myself "I can do more" as I make my last 6.2 miles to the finish. 6.2 miles is nothing. A 10K that I've run a hundred times. This 10K will be different. It will be hard but I will not feel it. I will feel strong all the way to the finish. And when I cross that finish line in CHICAGO and realize I have earned another medal for my wall, I will rejoice. I will be emotional and it will ALL be worth it. Once again I have proven to myself that I am a fighter. Not many people can do what I do. I will take that energy with me back to my family. I will inspire others with my story. And I will be motivated to go out and do more. This is what I live for and this is why I live. In this moment there is nothing better than that feeling."

I love this passage because it is so true to how race day went for me. I am thrilled with my performance. As I have mentioned several times this training season, I was hoping for a PR (personal record). My fastest marathon before Chicago was the R'nR St. Louis at 5:45. I unfortunately did not get a PR in Chicago. I finished in 5:52:44 but nonetheless I am thrilled with my performance.

Here's what I discovered studying my splits (total time divided by distance - 5K, 10K, half, etc.). I think I've mentioned in previous posts that on race day I do not track my pace. I like to go by listening to my body so as not to do too much, too soon and risk pooping out at the end. I did exactly as I wrote in my morning reflection. At mile 8 I increased my pace, going about 30 seconds faster per mile than my first 7 miles. I found the 5:25 pace team and I liked the group. They were all similar in fitness to myself and they were using a 4 minute run to 1 minute walk ratio. This felt really good at the time that I found them because I hadn't stopped to walk AT ALL up to that point. So it was a nice change of pace. However, I quickly realized that their walk was about the same as my slow jog because my legs were so short. HAHA. And then when they sped up to run the 4 minute intervals, I was basically sprinting. I knew this would wear me out quickly so I had to fall back. This was between miles 15-19 and my splits showed that I slowed down at this point almost 1-2 minutes slower per mile. That's what killed my chances for a PR. But I kept thinking about what this guy said while waiting to go to the start corrals. He said, to the guy behind me, "I see you're in the same corral as me which means you're slow like me. I find that it's best to go slower, walk, talk to the people around you. Because you know what the difference is between a 6:00 marathon and a 3:00 marathon? Nothing. The medal is the same." 

Mile 20. The Wall.

During those slow, tough miles, I talked to a lot of people. I even sang! Yikes. I high fived a lot of spectators and I just had fun. I kept thinking about what I was running for - The American Cancer Society - and I focused on just finishing the race strong. I did exactly what I said I was going to do at mile 20. I reminded myself that I only had a 10K left to run, a distance that I've run hundreds of times. I told myself that I could do more and I used short pickups (bursts of energy) to increase my pace. I remember at the 2 miles to go mark there was a band singing "2 miles to go. 2 miles to go." This gave me the kick that I needed. I ran my last 1.2 miles the fastest of the entire race. YES! I crossed the finish line, got my medal, and a BEER (the best beer ever by the way). I got the rest of my goodies (banana, protein shake, protein bars, etc.) and found my son and my husband waiting at the W, per tradition. I sat down and stretched my tired legs and I cried. Yes, I did get emotional after the race. Pinned to my back I had the names of my grandmother and my uncle. I ran in memory of them and in honor of my great aunt, a cancer survivor! I thought of them often during the race to remind myself what I was running for…less cancer, more birthdays. This race certainly reinforced things about myself that I may have forgotten - confidence, determination, courage, spirit - but I wholeheartedly ran this race for those who cannot.

Making my miles count. In memory of Mema and Uncle Marty and in honor of my great aunt, a cancer survivor.

Finisher selfie after receiving my medal. SO HAPPY!

Some other highlights from race day…

• I was really worried that with 1.2 million spectators I wasn't going to EVER see my son and my husband. We made a plan that I would stay on the right side of the road so that anywhere they watched the race they would also be on that side. And I did see them!! At mile 2!!
• The Chicago marathon is an absolutely FABULOUS way to tour the city. We ran through the Loop, Old Town, past the zoo, Lincoln Park, Old Town again, the West Loop including Greektown, Little Italy, University Village (UIC), Pilsen (my favorite neighborhood of the whole race), Chinatown, south, then back north into downtown, finishing in Grant Park where we started.
• There were actually 44,000 runners this year. All 50 states were represented and 100 different countries.
• The song I sang was "Here I Go Again" by Whitesnake. Haha. I unplugged my headphones so everyone around me could hear the music and I sang along. A few people even joined me.

Love to all my supporters! I ended up raising $1,150 for the American Cancer Society and you can still donate up to October 27th! Just go to http://determination.acsevents.org and search for me by name (Amanda Winchell).

Happy running!

Amanda, 3-peat marathon runner :)

I run for...Chicago.

One week until the Chicago Marathon! I have been tapering my mileage for the last 2 weeks and I am experiencing such a profound sense of peace. At this point, my hard training is finished and there is nothing that I can do in the next week that will do anything to improve my performance on race day. I've done all that I can do. Now I just need to trust in the training and make a game plan for race day. So today's blog post is about my preparation for Chicago.

Tapering

As I mentioned above, I have been tapering for the last 2 weeks. This is an essential part of marathon training. I have really struggled with the taper the last two years because I wanted to cram a whole bunch of extra miles in at the end thinking it will do some bit of good. But the truth is, it doesn't make any difference. If you stay consistent with your training program, then you have a pretty good indicator of how you will finish on race day. As I mentioned previously, nothing more can be done in those last 1-4 weeks (depending on your training program). Tapering allows your body to rest and restore the vital energy needed to run 26.2 miles. So this year I have fully embraced the taper mode and I'm feeling restless but I know it'll all be worth it.

Nutrition and Hydration

As far as running goes, I'm not doing much. I have cross training on Monday, 2 miles on Tuesday, and 4 miles on Thursday. I will do one last shake out run, 3 miles, on Saturday before race day and that's it! My diet, on the other hand, needs to be right on point. Most people understand that runners need to carb load before race day but that really doesn't need to happen until 1-2 days before the race. So for this week I will concentrate on eating lean meat, veggies, and about 50-60% carbs. During the 1-2 days before race day, that carb ratio will jump to about 70-80%. I've been pretty consistent with my pre-long run meals for awhile. On the day before, I generally have cereal and a banana for breakfast, Subway sandwich with fruit for lunch, and plain pasta with bread for dinner. Throughout the day I usually snack on pretzels, bagels, or crackers for extra carbs. Keeping track of my water intake this week will be as equally important as what I'm eating. This week I will take in an extra 1-2 glasses of water each day. Then 1-2 days prior to race day I will include an enhanced electrolyte substance (usually Nuun) with the water I drink.

Mental Preparation

This is SO important and you really need to have the right balance of tried and true methods versus novelty to keep things interesting. This year during my training runs I have stuck to one primary manta - "Think strong. Be strong." This has been particularly helpful during hill training and speed work. I will, no doubt, be using this on race day. But like I said, it's also important to keep things fresh and interesting because 26.2 miles is a loooooong run. Lol. So my new mantra, to be introduced during miles 20-26.2, will be "I can do more." I think this will give me the push I need at the end to endure the pain and exhaustion I will be feeling at that point. I also recently listened to the latest Another Mother Runner podcast in which they suggested dedicating every mile to someone. This really struck a chord within me, especially since this year I am running for the American Cancer Society. So I will be making a list of my closest family and friends and others that have donated to my cause and every mile will be dedicated to a different individual. The idea behind this is that you think of this person during "their" mile - the good memories, the qualities you admire in them - and it gets you through the miles easier. I'm hoping this works!

The Day Before

Yesterday I FINALLY made reservations for our hotel room next weekend. Nothing like waiting until the last minute! It's going to cost me an arm and leg but I was able to get us a room a mile from the start line and about 2 miles from the finish line. I think it'll be worth it to have a little peace of mind on the morning of the race. We won't have to worry about trains or cars, etc. So we are set to arrive in downtown Chicago on Saturday afternoon. Once we get checked into the hotel, we will go over to the expo. At the expo, I will pick up my race swag and most importantly my race bib and timing chip. The rest of the day is designated to relaxing to the MAX. I will follow my pre-race nutrition and hydration and go to bed early.

Marathon Day!!!!!!

The Chicago Marathon will have two waves on race day. I am slow (haha) so I am in Wave 2 and will start at 8:00am. I reviewed my participant guide last week and this will be unlike any marathon I have run before. It's estimated that a total of 2 million spectators will be in attendance on race day and I will be one of about 34,000 runners. To accommodate this number of runners, there will aid stations (water, Gatorade, toilets, and medical tents) every 1-2 miles. This is new for me. During my last 2 marathons, I had to carry my handheld water bottle and refill along the way. I am hoping to utilize the aid stations this year. For this, you need to plan ahead as well. On my training runs, I generally drink to thirst and I don't typically need something to drink until I reach 6 miles. Then about every 2-3 miles after that. So I will follow this same pattern on race day. As I have for the majority of my training runs, I will carry my own supply of GU energy gels. 

Post-Marathon

I cannot wait for post-marathon. The feeling that comes from finishing a marathon is hard to explain but it is one of the best feelings in the world. That being said post-marathon can offer some challenges as well. When the training has ended, it can be easy to get sucked into a post-marathon slump without a goal to work towards. So I have prepared for this by setting up a reverse taper program: no running Monday-Wednesday, 3 mile run Thursday, cross training Friday, 2-3 miles Saturday, and 6-8 miles on Sunday. After that I will slowly increase mileage again. I have a 5K to work towards in November as well. This will hopefully keep me motivated and on track. 

Staying motivated and keeping a consistent running routine is important because more is yet to come! Next year I will be doing bigger and better things. Stay tuned...

Happy running!

Amanda

P.S. I am still raising money for the American Cancer Society until October 27th. If you have not donated and still want to, you may go to http://determination.acsevents.org and search for me by name (Amanda Winchell). 

I run for...the American Cancer Society.

If you have been reading my blog, most of you know that I am running this year's Chicago Marathon on October 12th for the American Cancer Society. Today's blog post is primarily devoted to helping you make the decision to give. Marathon day is fast approaching and I only have 1 month left to raise $1000. Every little penny helps!! Let me assure you that the American Cancer Society is an excellent charity to support.

According to the BBB (Better Business Bureau), the American Cancer Society meets all standards for charity accountability. You can go to www.bbb.org to explore more about what that means but let me give you a brief overview. The ACS has 4 basic programs - research, patient support, prevention, and detection/treatment. In 2010, 80% of ACS' income went to programs, while 11% went to fund raising, 9% to administrative, and less than 1% for other expenses. For me, it's important to know that a charity I support is doing what I WANT them to do with that money.

Need some proof besides just statistics? My little sister is actual living proof that amazing work is being done in the field of cancer research funded by the ACS. Last year my little sister participated in the Summer High School Research Program for the ACS under the direction of Judy Davie, PhD  working on the "Analysis of Myogenic Deregulation in Rhabdomyosarcoma Cell Lines". I have NO idea what that means. Ha! But I know from my sister's account, that it was interesting and productive work.

So that is partly why I choose to donate to the ACS but mostly it's because I have lost those that I love to cancer. It sucks! I want a cure. I don't want any more family, friends, coworkers, classmates, or ANYONE to die from cancer anymore. And I know the American Cancer Society shares in this dream.

This year I'm running in honor of my mema, Alice McCoy and my uncle, Marty Schwartz.

Listen, if you're like me, I know it's difficult sometimes to put gas in your car let alone donate EXTRA money to charity. But try to remember that I'm not asking for a lot. My challenge to every person is to try to give $1 per mile - $26.20. But if you can only spare $20 or $10 or $1, I'll take it! I promise that it's all worth it. And through today's blog post I have attempted to prove that to you.

Do not wait! Donate now! It's as simple as going to http://determination.acsevents.org and searching for my name (Amanda Winchell) under "Support an Athlete". If you'd rather, you can also get with me personally to write a check or give cash. 

I absolutely cannot do this without your support! Thank you so much for donating!

Happy running,

Amanda

I run for...HOPE.

 The beautiful scenery on today's long run

It's been awhile since my last blog post and  I promise, there's a perfectly good reason for that. Training has been really intense. Just an example, to date I've run 106.5 miles for the month of August. That's crazy!! AND I still have a week left in the month of August. It's year #3 of marathon training and I'm getting in double the number of miles that I did in year 1 and 2. Which brings me to the topic of today's blog post…HOPE! I am extremely hopeful, based on the way training is going, that this year will be the year for a PR (personal record). My marathon times are 5:45 and 6:30 respectively. I would LOVE to get a sub 5:00 and like I said, I'm hopeful that will happen.

One of things about training for a marathon is retaining that hopeful spirit. Marathon training is grueling, intense, tedious, slow and sometimes painful. Whether it's a 20 week, 16 week or 12 week training program, you have to DO the work every single day with that one goal in mind…marathon day. I know from experience that you only get out of it what you put into it. Last year was a perfect example of that. Having the attitude of "I've done this before" I allowed myself to slack off on some of my training runs. Looking back I NEVER ran a 20 miler before race day and on race day, that was evident. But last year's disaster has definitely inspired and motivated this year's training. I am working harder than ever and I HOPE that is evident in this year's race.

On to today's training run…

I had my first 20 miler scheduled for today. Following last weekend's 16 mile run, it was going to be a stretch to make it to 20 miles but I was hopeful that I could do it. Midweek it became clear that the heat and humidity were going to be a factor. We've been under a heat advisory and highs have been in the mid 90s with heat indices at about 105-107 degrees. I've been fortunate this year to not have to deal with the heat and humidity much so I was dreading this weekend's training. Yesterday, I ran a short 8.25 mile run and it was definitely hot but not necessarily unbearable. So that gave me some HOPE and confidence going into today's run. I was prepared last night to go to bed early so I could get up and do at least half of my running in the morning before the sun came up. I set my alarm for 4 AM. Sometimes we runners do crazy things. That is definitely one of them. So this morning, funny thing happens, no alarm! I look at my clock and it's already 5:45am. I accidentally set my alarm for 4 AM on Wednesday morning. Boo. So that was set back #1 today but I was determined to retain my HOPE for a good, long run. I hydrated well this morning and equipped myself with my trusty handheld water bottle, which holds 20oz, and my spare water bottle in my hydration belt, which also carries 20oz. I had about 5 servings of GU and Clif Shot Blocks altogether. I had on my moisture wicking hat, tank with built in bra, and my spandex biking shorts. Starting out it was actually nice and cool and I thought "This is going to be easy." But at 6:15am, about the time I was headed out on the road, the temperature was already at about 75 degrees, the sun was just coming up, and the humidity was at about 80%. UGH! It didn't take long before I realized "This is going to be hard."

One of the things I've been doing recently on my long runs is listening to podcasts. I've noticed they make the miles go by so much quicker AND I feel like I'm learning something. One of favorites has been "Another Mother Runner". If you're a mother runner like me, you should definitely check them out. A LOT of useful information. So recently on one of their podcasts I was listening to, they were talking about embracing "the suck". That is all that stuck with me today. Lol. Today was so sucky. My allergies were going haywire. My tank top was one I've never worn before and it gouged into my skin pretty bad. I have lots of blisters were the straps and the underneath of the bra were rubbing against my skin. At mile 10, I was about to say "I'm done". But then….HOPE. I held on to that notion of embracing "the suck"  and I was hopeful that today's very long and hard run would make marathon day so much easier. I held onto the HOPE that once summer was over I could fully embrace and relish in 70 or even 60 degree runs. I held onto the HOPE that I will PR. I just held onto those positive things for as long as possible and then lo and behold, I got my second wind. Then just as I was getting back into the groove, around mile 13, I ran out of water. Seriously?! I was about to accept defeat. However, I just so happened to be close to my aunt's house. I quickly texted her to see if she was home. Success! I stopped at her house right at mile 16 and got 2 refills!!! HOPE!

After that, I just wanted to be done. I knew I wasn't going to make the whole 20 miles but I was happy with anything over last week's 16. So today I logged a total of 17.25 miles. That is still progress and considering the suckiness that was today, I'm pretty proud of that. Today was a learning experience and a small victory for my mental capacity as well, which is a BIG part of marathon training.

Enjoying my ice bath after today's long run...got a lot of sun today too.

And lastly, during any long run, I always trying to keep the reason for this year's marathon at the forefront. I am running to raise money for the American Cancer Society. In that, there is HOPE for a cure. I am reminded that I'm not just running for myself but for the countless others that have been affected by this terrible disease. As a reminder, you can donate at http://determination.acsevents.org and search for my name: Amanda Winchell.

Thank you and happy running,

Amanda

I run for..."club membership"

New blog post today to commemorate my return to training! Yay! I've been off for 2 weeks (8 runs total) due to injury and illness. First, plantar fasciitis. Thankfully, I stopped as soon as I felt pain so my recovery time was fairly short. I did a combination of ibuprofen, ice, and massage with a golf ball. Was ready to get back into running after that and then sinusitis hit me. Took a couple days off work and rested which helped a lot! I returned to running yesterday with a short 4 mile run even though I have some lingering symptoms but it was SO worth it. I just love to run. There is nothing else to it. Today I followed up with another short 4 mile run. Tomorrow I return to cross training.

So on to today's topic - "club membership". My running journey began as a much needed step to get myself healthy and happy. This has been my story all along. I run for me. But over the years (3 years in November) I have come to value my membership in a seemingly exclusive club of runners. Once I started running, I became much more aware of other runners around me. I quickly developed kinships over our mutual love for running and I talked endlessly with other runners about our successes, struggles, etc. From this I have learned so much.

I feel like my first marathon experience is what really made my club membership official. As I walked to the start line and saw all of the people there for the same reason, I just relished in that feeling of belonging. That feeling never went away. Along the race that I day, I drew encouragement and strength from the other runners on the course. I will never forget how it inspired me.

Even though my running journey is for me, for my own health and happiness, I continue to be inspired by other runners. On April 15, 2013, when the Boston Marathon bombing occurred, it was an absolute tragedy. But among the horrors of that day emerged the ever inspiring and encouraging stories of runners coming together to support the victims. The entire national running community showed their support by running in solidarity for Boston.

The thing about this club membership is that it is not as exclusive as it seems. If you run, then you are a runner and you, in essence, "belong" to the club. I am always looking to recruit! That is why when anyone asks about how I got started or what it takes to train for a marathon, I am more than happy to share my experience. That is why I started this blog! It is not to toot my own horn. It's to encourage and inspire others to change their lives. Running DOES change lives. It has certainly changed mine.

So let this be my official "welcome to the club" post. Now go run! :)

Some of the things I've acquired in my years of club membership…(not included: race shirts, swag bags, and running clothes)

My Shoes! All Merrell brand. There's about 1500+ miles in those shoes. 

Handheld water bottle, 2 hydration belts, my flip belt, reflective bands, watch and heart rate monitor, IT band strap, iPod arm band, Camelbak

I display these medals and race bibs with pride! There's been a lot of blood, sweat, and tears to go into those babies. 

And finally...my first StrideBox! I will get one of these every month!

I run for...a change.

This training season is truly a season of changes! I've already experimented with the way I run my long runs, my nutrition, my hydration, and now I'm changing my training program.

I have been a die hard Jeff Galloway training program runner since the beginning. What I fell in love with most about his program was that it was specifically designed for beginners and those that aim to "just finish" a marathon. Well, and I'm proud to say this, I'm not a beginner anymore! Jeff Galloway also offers programs for those that are trying for time goal (5:00, 4:45, 4:30, etc….) and this is what I started out with a few weeks ago but I just am not challenged enough. I still highly recommend his program for any beginners out there but as for me, I have to say good-bye.

So I have switched my loyalty to Hal Higdon. I still value and loosely follow Jeff's walk/run ratio but I am now doing the Hal Higdon Marathon Training for Intermediate 2. This week marked week 1 on this new program and so far, I love it! This week I logged 29 miles. The program goes something like this:

Monday - Cross Training (walking, yoga, bike riding, elliptical, swimming) 30-45 minutes

Tuesday - short maintenance runs (starting at 3mi and working up to 5mi as training progresses)

Wednesday - mid-week "long" run (5 mi working up to 10 mi runs after about 2 months of training)

Thursday - same as Tuesdays

Friday - rest days

Saturday - same as Wednesdays

Sunday - long run

This Sunday marks my first long run of the program and I am scheduled for a 10 miler. This puts me at my first 20 mile run in August. Before race day (10/12/14) I should have three 20 mile runs under my belt. I am VERY optimistic about this year's marathon and I truly need a redemption after last year's 6 hour and 30 minutes disaster. Although it was a great learning experience for me, I never want to be at the back of the pack again. From now on, only forward and upward.

Lastly, I have a bit of sad news. My treadmill bit the dust this week. I can't believe how sad I truly was about this. It completely ruined my whole day on Wednesday. I was in the middle of a 5 mile run, made it about 3 miles and my treadmill started to sound like it was cracking. Then, before long it felt like I was running in a bouncy house. I stopped to examine the underside and there was a huge crack in the deck (the particle board between the belt). I looked up the cost for a replacement board and it's $200!! That's half the price of this treadmill. So…I'm in search of a new and CHEAP treadmill. Although, maybe this is a blessing in disguise. I've become very dependent on my treadmill and as such, I have not been running nearly as much outdoors. Either way, I'm willing to roll with the punches, and I'll stick to my training no matter where I have to do my runs. With that, I will leave you with this...

I run for...the journey.

Something amazing happens on the first day of marathon training. Hope, determination, and motivation are at an all time high. Visions of you at the finish line with a personal record and a medal around your neck fill your head. Today was this day for me.  With this new marathon journey, I am also driven to find that special little something, that something that will make me better, faster, and stronger. Today's run was my first experimentation with trying new things.

On race days I do not use my phone or any music or anything. I like to be in the moment and experience every mile. This is different from most of my training runs in that I almost always use MapMyRun or listen to music on my run. So I've made the decision that during this new marathon journey I will do most training runs as similar to how things are going to be on race day as possible. I started this new experiment with today's 8 mile run. No music. No phone. Just me and my trusty watch. I'm already excited by this new development! Today I discovered something new about myself. When I am feeling fatigued during a run, it is usually when my running form changes - my shoulders are hunched and my hips pushed back. Without any distractions, I was able to correct my form and thus, run easier and faster! Only down side to not using my phone today was not being able to track my mileage. I created a course on MapMyRun before I went out that equaled 10.5 miles. Once I got out there I decided to make a few changes, take some different turns, and I ended up running only 8 miles. That means less spontaneity. I will have to strictly follow my mapped route or else I'll risk this happening again.

I am also switching to using my Accelerade during my runs instead of just water. I've done some research over the last couple months regarding my recent troubles during my last two races: 1) feeling cold and faint during runs (happened in Savannah) and 2) severe leg cramping at the end of races (happened in Cincinnati). What I have learned is that I am a "salty sweater". Sounds weird, I know, but it basically means that I lose more sodium and potassium when I sweat than most people and it causes the aforementioned problems. Hopefully by substituting Accelerade for water during long runs and increasing my daily sodium intake will fix this. Today's run - no cramping and no cold. So far, so good.

I am also experimenting with what to eat during runs. I've mentioned before that I typically stick to GU gel and Dole fruit bites. Today I use PowerBar gel, orange cream flavor. Absolutely disgusting! I definitely prefer GU gel over it. On today's run I also use SuperCandy gummies. Absolutely delicious!! I felt like I was eating candy. It has all natural ingredients, B vitamins for energy, antioxidants, electrolytes, and 90 calories. I definitely will be using them again.

So it's official. I have started my marathon training. This year I will be running CHICAGO!!! Words cannot adequately express my excitement. This is something I have dreamed of from the start of my running journey. I CANNOT wait to do this. I know it will be an experience I will never forget. This year's marathon journey carries an added bonus. I will be running for the American Cancer Society. Here's an excerpt from my DetermiNation fundraising page:

"Any race could be a life-changing event - but my next race will be a lifesaving event. I've run in 2 marathons in the last 2 years. Those races were for me - to prove that I could do it. But this year's marathon is for someone else. It's for my Mema, my Uncle Marty, and every other person out who's been affected by cancer. As part of the American Cancer Society DetermiNation team, I am achieving things I never imagined I could accomplish. Yes, training is tough, but for me the finish line is just the beginning. My race victory will help save lives from every cancer in every community. And I'm hoping you'll support me in my efforts.

It's up to us to change the course of cancer - and I believe in the work the American Cancer Society is doing to save lives. Every day, they're helping people stay well and get well, they're funding and conducting research to find cures, and they're rallying communities to join them in fighting back. More than 11 million Americans who have a history of cancer will celebrate another birthday this year. Please support me with a donation so that together, with the American Cancer Society, we can help save lives and create a world with less cancer and more birthdays."

Let this be my first humble plug for fundraising. If you would like to donate to my cause and help join the fight against cancer, you may do so through my personal fundraising page here - http://main.acsevents.org/site/TR/DetermiNation/DNFY11IL?px=27819447&pg=personal&fr_id=62236

I run for...strength.

Today's run - 11.1 miles, 2:00:45

Stubbornness? Endurance? Determination? Guts? I call it strength. As I've mentioned in previous posts, I've had my fair share of disappointments, failures, and life lessons. In my times of trial, one thing I always wished for and prayed for was strength because deep down I always kind of felt like a coward. You know the old fight or flight response? Well…I would always flee. Every single time. Fighting through the pain, the guilt and the shame was too scary.

But I discovered something amazing when I started running. I realized that I am strong BECAUSE of the hard times. I made it through. Even through the darkest of my days I am still here to tell the tale. That makes me strong. And it was running that opened my eyes to this.

One of the biggest surprises during my first training experience for my first marathon was how much mental strength it required. The physical strength was understood but I had no idea how much my mind would come into play. There were days struggling to just get out the door where it took all of my mental finesse to convince myself that it would all be worth it in the end. There were times out on the road when I felt tired, weak, achy, miserable, etc. and it took my mental prowess to convince myself "I can do this", "Just a little further", "You just have to go". But my go-to affirmation while I'm out on the road is this…"I am strong". I am stronger than that little voice inside my head. My legs are strong. My heart is strong. My lungs are strong. I am strong enough to run this hill. I am strong enough to make it a mile further.

And those mental triumphs on the road translate to my life, time and time again. My life is far from perfect now. I still have difficult times because well, that's life. The difference, however, is that I fight. Running has given me the confidence I need to get through anything. Running makes me believe that anything is possible. Most importantly I realize that I am strong.

I run for...my son.

I have a 3 year old son named Emerson. That's him (see above) greeting me at mile 13 as I run my first marathon. He is absolutely the light of my life. One of the BIGGEST reasons why I decided to get healthy and run is because of him.

When my running journey started Emerson was 18 months old. My husband and I looked at ourselves and knew we were headed down a bad road, one that foreshadowed short lives, dependent on medication, and possibly subjecting our son to the same fate. Neither of us wanted that for ourselves and especially not for our son.

I like to think that I was a fairly active child. I was always involved in sports and rode my bike around the neighborhood for hours with my sisters and my friends. I even won a nutrition poster contest when I was in 2nd grade. Lol. But (at no fault to my parents) I was also prone to laziness and pigging out. These habits came from not being taught any different.

I fully believe that good eating habits start at a young age. They NEED to start at a young age so that children can fully embrace them as they grow into independent adolescents and young adults. In terms of physical activity, I think children have an innate desire for it but as adults we need to give them those outlets and those opportunities. That means putting down the game (or turning off the TV, etc.) and…

• Going outside for a walk/jog
• Running around the house
• Doing 50 jumping jacks
• Yoga
• Timing your kids to see how fast they can clean their room (It has to be done anyway! Why not make it into exercise?)
• Playing outside. Period. Let them climb trees, crawl under things, explore!
• Riding bikes
• Taking a hike
• Engage them in any type of exercise you are doing. Sit ups, push ups, weights, stretching, that corny aerobics DVD.
• Sports.
• How high can you jump? How low can you squat? Repeat.
• Swimming.

This list could go on and on. Tonight my son joined me as I did 30 sec planks and then we walked on the treadmill together. Didn't take up a lot of time and he loved it. I think it's really important with kids to make it fun so be creative. I also think it's important to talk to your kids about diet and exercise too. "Why are we doing 50 jumping jacks, Mommy?"  "Well doesn't it feel good? We work out so we can feel good and then we don't have to go to the doctor as much." Or however you want to put it but help them make that connection between eating right, exercise, and their overall health. This will be something that they come to value. Isn't that what we want for our children?

I absolutely want that for my son which is why I knew I had to be a better example. So I run, try to eat healthy, and continue to battle the bad habits I've lived with my whole life. It's super hard and I fail a lot but my son is worth it.

Happy running!

Amanda

More pics of Emerson...

Yoga with Mom

Walking the dog

Riding his bike

I run for...routine.

Sounds boring I know. But I would be nothing without the routine that running and training brings to my life.

This winter has SUCKED! I typically like the cold and snowy winter months but this winter has been outrageous and we still have roughly 2 months left of it. My point is…I have not ran as often as I would like. I love running outdoors but when it is -15 degrees outside it is hard to motivate myself to get out there. Not to mention the amount of prep and recovery time involved. So for about the past month I have only been running once a week.

This is where routine becomes important. I notice a HUGE difference when I don't get at least 3 runs in a week. I'm more irritable. I'm more stressed. I'm more tired, lazy, indulgent, etc. I was really becoming restless staying indoors and needed a fix and quick! So I bought a treadmill.

I think I've mentioned before that I absolutely loathe treadmills. The majority of my runs are done outdoors. There are a lot of reasons for this but namely I like the environmental connection and it most aptly prepares me for races - since they are solely ran outdoors.

But I've had a treadmill for the last 11 days and I've ran 5 of those days for a total of 22 miles. Ahhhhhh! That feels SO much better.

Getting back into a routine is now even more important because this week marks the first week of my half marathon training program. I am also set up to complete a new challenge for the month of February. I will be running every day! Can't wait!

This February challenge is part of my New Year's "resolution" to complete a different challenge every month. Not every challenge is devoted to fitness/running but I thought I would highlight them here in this blog. Maybe it will inspire you to do the same.

FUN FACT about me: I have never NOT completed a New Year's resolution. I am tenacious. When I make up my mind to do something, I do it!

So here are my monthly challenges for the year 2014…

January - 21 Day Sugar Detox - Successfully completed as of yesterday!

February - Run every day. - Developed to jump start my half-marathon training program and keep me motivated through the winter.

March - Meditate every day. - Switching gears to focus more on spiritual development and mental well being.

April - Push up challenge. - Let's face it. I'm a runner. My legs are strong but my arms are puny. This will hopefully help me bulk up my upper half.

May - End each day reading a book. - I love to read but don't do it enough. Ending each day reading a book will hopefully get me in the habit of reading for pleasure more often.

June - 30 random acts of kindness. - This year I turn 30. *gasp* And it just so happens that the month of June has exactly 30 days leading up to my 30th birthday on July 1st. This way my turning 30 will not be defined by growing older but rather by helping others.

July - Spend an hour outside every day.

August - Write every day. - I have a lot of stories up in my head that I've never put down on paper. This challenge will hopefully inspire me to write the children's books that I've always wanted to write. I might even start journaling and writing poetry again.

September - Go Vegan! - I've been a vegetarian in the past. Longest time as a vegetarian was 5 years (sophomore year of high school through college). I just want to try something different and see how being vegan feels.

October - 31 movies I've never seen. - I've already got my list of movies. A lot of them are scary movies which is appropriate for October. I'm so excited for this one!

November - Write a letter every day. - Writing letters is unfortunately becoming a lost art. I'm hoping to write meaningful letters to loved ones that they may cherish for a lifetime, including a letter to my son to open whenever he turns 18.

December - Technology Fast. - This was a hard one to come up with because I know December will be so crazy and hectic. But that is ultimately why I decided to do a technology fast. So that I can spend all my free time, enjoying the holiday season, with the people that mean the most to me.

Stay tuned for regular updates now that my training is in full swing!

Happy running!

Amanda