Over-achiever!

Today on the training schedule was 9 miles...again, my longest yet.  I had used RunKeeper to map out a route that totaled 9.43, a little longer than scheduled, but nice scenery through the Metropark in Harrison Twp.

Little did I realize when I mapped the route through the Metropark, I was considering the road...not the trail.  It added almost 3 miles more - HAHA! All said and done, I logged 11.5 miles today in 2:24!! It was pretty amazing.  I had to stop 3 times for the restroom (perfectly placed along the trail!), and had to stop to walk at mile 8.6 for about 3 minutes.  My average pace was 12:15.  Normally I'd be bugged about this, feeling it was too slow.  But it helped me complete this long distance, all in one piece, and in way better spirits than last week's long run - I'll take it!

I had two Hammer Gels (Mountain Berry and Espresso) during my run.  Since I ended up going longer, I think I could have benefitted from another one (suggested consumption is one-two packets every hour).  I had strategically stashed water along the trail, and feel I was sufficiently hydrated this time (probably accounted for the 3 restroom breaks - atypical for me!).  Again, I have to say, so far I am a fan of the Hammer Gels.  The taste was pleasant, not overly sweet, and even the necessary gooey consistency of the gel didn't seem too intense.  Goes down easy, and feels easy on the system.  I even enjoyed the Espresso flavor, which included 50mg of caffeine!

5 weeks from today is my Half Marathon.  Today afforded me some confidence that I might actually get through that! :)

Run for the Hills!

Run for the Hills was a fun, extremely well organized (5K, 10K, and 1K Fun Run) race, with over 100 volunteers, perfect weather, and awesome energy in Farmington Hills this morning.

A list minute decision with some girl friends to run this race through some "rolling hills," a good training opportunity for me since I basically refuse hills and inclines on the 'mill.  Our race strategy was to stay together and get through it the 5K.  I have been running more consistently than my two friends.  We all made it in less than 38 minutes, which was GREAT!  It was one of my friend's first 5K, and to be under 38 is strong IMHO!

I felt really strong this morning, too...WAY better than last week's long run (8-miles).  I'm certain I could've gone faster, but it turns out it's a good thing I had a slow, steady pace, since I have my 9-10 mile long-run tomorrow.  (35 more days til my Half Marathon!)  As I said before, I've paid much attention to my diet this week, adding an increase of carbs 48-72 hours prior to my long-run, while hydrating appropriately.  The longer I stay "doing this running thing," the more I am exposed to our community and just how big it is.  Resources and 'lore around every Google-search corner...and thank goodness!  I think my adjustment in nutrition is was definitely helped me feel good this morning.

This morning's race was a welcomed attitude adjustment, and just in time.  Doubt was breeding in every thought this week after that horrible run last week.  Today gave me the confidence, psychologically, I'm going to need to get this longest-ever run on the books tomorrow.  Dare I say it; I'm looking forward to it??

Also, in the name of research today, I tried a Hammer Gel, as that is what will be served at the Half.  I tried the "Orange" flavor today...it was good! And while I still struggle some with the consistency, some how this one went down easier.  It was easy on the digestive system, too.  So far, so good, and I'm looking forward to trying more flavors and potentially more of their products.  They really have so many, to address all the different aspects of training.

Have any favorite energy products?

Training = TIRED!

I'm embarrassed at the time that's gone by without checking in here! ...or maybe more embarrassed that it's just because I'm so tired!

So, you'll be happy to know it's because I actually did commit myself to training for the Half Marathon that I'm so tired.  On top of it being summer and having family camping weekends planned...  The cool thing about being away, is that I've learned I love getting up early and running through our campground! "Out and back" is a good way to get in some running and see some amazing views!

This was along Lake Michigan in Ludington, MI.  Again, I came to see views like these as my reward for getting up and out!

Ok, so I'm learning a lot about training AND nutrition lately.  Last week, on my scheduled 8-mile run, I probably came close to dangerously dehydrated...and I'm not sure I was properly fueled to begin with.  I started later in the morning, so it was hotter.  This Michigan weather has not been too consistently hot this summer, so perhaps I wasn't appropriately conditioned to it that morning.  Anyway, before mile 3, I had to stop and walk.  I haven't had to stop and walk in months.  I had done the previous weeks 7-mile run without walking, so I was shocked at my need to do this.  I'll also admit that that moment seriously got into my head...my attitude started plummeting.  That may have been what made the rest of the run so hard, too.  I only had 20 oz of water with me, and it took me 01:44. That = not enough fluid! I had hydrated prior, but....apparently not enough.  I also used one serving of GU and 45 mins later a serving of Honey Stinger gels...and apparently not enough water with each.  Let me tell you: I learned my lesson.  I will not be caught in that situation again.

My plan:

• Long runs will be done first thing in the morning, as early as it takes to be cooler.
• Much more attention paid to my hydrating and fuel.
• Start appropriately carb-loading or long runs!

I swear lack of sufficient stored glycogen was my problem (from what I've researched).  For my diet, I had been really focused on lean proteins and fiber...less carbs.  

My friend over at Pounds to Miles posted a great article about nutrition that really helped me understand my body's needs as a runner.  I absolutely recommend this for your training and racing needs!

I very often "blog" in my head on my runs.  I will be making more of an effort to make sure I actually get those thoughts, ideas, and experiences to my actual blog! 

Happy running!

Time flies...I will too someday!

My absence of posting does not indicate my absence in training! I've actually been sticking to it!  Since recovering from nasty head congestion, I've maintained my same training program, with minimal adjustments.  I'm excited to share a few exciting things today!

1) I SIGNED UP FOR THE DETROIT WOMEN'S HALF MARATHON!!

Detroit Women's Half Marathon

It's Sunday, 9/22/13. 61 days away from today!!  As you recall, the longest official race I've done is a handful of 5Ks.  This is huge to me!  I'm encouraging you to sign up! Seems like it will be a wonderful event and a supportive environment to promote your own health and well-being.

2) Per my training schedule, on 07/13/13 I ran 5.15 miles in 01:01:50.  Average pace: 12:01!  While I appreciate it's not the fastest pace, it is the farthest distance I've ever run to date, and was able to run the whole distance without stopping to walk!  I am beyond thrilled with that.  My workout buddy and I decided to run the local high school track for this one.  At first I enjoyed it.  I was able to leave my keys, water bottle, chews, right on the sidelines and swing by and pick it up when I needed it, freeing myself from the cumbersome weight.  However, after several laps, began to feel like a hamster on a wheel.  To be honest, I was concerned about GI issues and wanted to make sure bathrooms were nearby for "just in case"!  This was a safe way to practice building my distance.  

3) One-upping myself, per my training schedule, on 07/21/13, I ran 6.14 miles in 01:11:44.  Average pace 11:41!  Wait: whaaaaat?!  I went one my further and cut down on my pace?!  It was a real confidence builder yesterday...for the first time I started thinking, "Hey...I might really be able to do this Half Marathon!"  I was planning to do a run/walk combination for the Half.  After running the whole 5 miles last week, this week I did not allow myself to slow down to walking until after 5 miles, since I already had evidence I could do at least that much.  At mile 5, I wasn't sore or in pain, so decided to continue on.  Alas, I made it...and then some!  For this long run, I decided to run the perimeter of my neighborhood, which is 1.27 miles.  This way, I could simply count down from 5 laps...mentally it seemed reasonable!  I enjoyed this approach much more than the track last week.  The track certainly has its uses, but I don't think it's distance running... Also, I've been researching energy supplements.  For this run, 30 minutes beforehand I ate a Honey Stinger Vanilla Waffle.  The reviews I read were right: it has a good taste and texture, without it being too sweet or heavy on the stomach.  At mile three I tried the Honey Stinger Cherry Energy Chews.  Again, they were good tasting and not heavy on the stomach.  My issue was trying to eat while on the run.  It's the first time I've really attempted anything like that and was a little awkward with the package...as well as learning to chew and swallow while maintaining my breathing! HA! I can just imagine what a sight I was...  The point is, I think they worked!  I mean, it shaved 20 seconds of my pace/mile, on a longer distance, I didn't feel "the wall," and I didn't have digestive issues.  To me, this is success!  :)

My workout buddy ran the 5-miler slower than I...and the 6-miler faster than I! My runner's high wasn't enough to dismiss the fury in my belly over being beaten! To be clear, I am not proud of my reaction.  I was feeling so good having covered that 6 miles, to come home and read the posts that my friend had done more miles than I...and faster!  UGH!  Since we are at about the same level of ability right now, I considered this to be my deficit.  This is a mental challenge for myself, and always has been; not feeling good enough, lack of confidence in ability, comparing myself against others...  Of course, I immediately got myself in check, and recognized how awesome my friend's efforts were as well.  I also refocused my attention to recognizing I still ran 6.1 miles yesterday, and can still be very proud of that.  :)

So, that's a lot for the couple of weeks I haven't touched base! It's been a welcome distraction...to not getting pregnant.  I mentioned before some of the reasons I felt I needed to embrace my running and training for this Half Marathon.  Since I'm not pregnant, and not in fertility treatments to get pregnant...this is something I have in my control.  It's so validating to get some positive feedback from my efforts, I can't even describe it to you.  To go through so much effort during fertility treatments, to have it essentially fail every time...this was a much needed reminder that good things do still come from hard work.  It's probably because it's about time for a visit from Aunt Flo that I'm feeling more emotional about it this week, but I've committed to running through it this month, instead of crying in bed with cookies.  *blush* 

Have you used running to cope with anything?

What milestones have you reached lately?

A mini-goal, accomplished!

So, this nasty cold/sinus/whatever is hanging on with the force of my former self holding a peanut butter cookie! Bad cough, sore throat, and some weird sinus stuff.  So, guess how many times I worked out over the holiday weekend? Riiiight...not able to follow my own modified version of my training program.

Here's what I did do tho:

Friday, July 5, 2013
     Activity: Run
     Distance: 2.40 miles
     Time: 30:03
     Avg. Pace: 12:30/mile

Saturday, July 6, 2013
     Activity: Trail Hiking
     Distance: 3.47 miles
     Time: 1:03
     Avg. Pace: 22:30/mile
           (not bad with my 3-year-old in tow!)

Not at all what I had planned, but I'm happy I got some activity in, especially with this illness & heat! Whew!

I was so worried about getting behind on my training program, that I committed myself to doing last Saturday's scheduled 4-mile long run, today.  I've never run over 3.1... I DID IT!!

4.0 miles in 47:44! Average pace 11:56!

My longest ever with one of my faster paces; I'll take it!  Once again I feel invincible.  Again, I'll try to carry this feeling through this week of training because as excited as I am today, I know I have another mini-goal this Saturday of 5 MILES...WHEW!

Hope everyone had a safe, happy, and got some miles in this holiday weekend!

I made it over the hill, yet now I'm sliding back.

OH NO!  After such a successful race on Saturday, I really did harness that feeling and emotion to put into my training program this week...and was looking forward to it!

Alas...illness set in.  I believe it to be some kind of sinus issue with chest congestion.  I haven't been to the doctor yet, feeling I should be able to combat it myself, introducing increased Vitamin C, Zinc, Magnesium, fluids, and eucalyptus salve on my sinuses and chest.   I don't smell very sexy, but my raspy voice has appeal, I suppose.  ;)

I've had to take two days in a row off now.  I have this whirlwind of feelings and emotions ranging from anxiety about "losing" what I've recently accomplished, guilt because my training program will know I've had to skip out, sad because I'm honestly sick, and...a familiar ol' feeling of, "See?  I told you so."  That's a tough one to stand up against; this idea that I'm not really athletic, that just because I got through a couple 5Ks doesn't make me a real runner, and there was really no way I would sustain a 16-week training program to do something as monumental as a Half Marathon.

As the universe would have it, I came across very timely articles and blogs regarding the mental aspect of running being so much more demanding than the physical aspect.  With that in mind, I'm marching on.  I have figured out how to adjust my training schedule this week to accommodate my 4-mile run this weekend, even around camping.  I am re-training my 38-year-old brain to believe positively, and come to terms with we are training because I am a runner, in sickness and in health.  And we are running the Detroit Women's Half Marathon...in 81 more days! :)"THE

 KEY IS THAT I CONTROL MY LIFE: MY LIFE DOESN'T CONTROL ME" - GABRIEL

Small pleasures = big success!

I DID IT!!!

I finished the 5K race in 34:57, a huge accomplishment for me! AND, 12 whole minutes faster than last year! HAHA!  I felt invincible after.  I am trying to harness this feeling and carry it through the next several weeks of training.  It was just such validation to me that my hard work is making a positive impact!

In addition, my 3-year-old daughter (with the support of her daddy, of course), also finished her first 5K in 1:03!  He didn't carry her for any of it! Her face running across the finish line was glowing, happy, and unmatched by any other experience.  She can't wait to race again, she says. :)

As for me...I'm elated.  I'm actually bummed my training program scheduled a rest day tomorrow! But, I remained focused and am enjoying planning my training around weekends away, events, and other things that could get in the way.  Helps me feel I'm "doing" something to prepare! Soon... I'm officially going to register for the Detroit Women's Half Marathon.  I visit their site almost daily, reading the same information, but getting increasingly more excited nonetheless.  

Is it weird that in some way...I still cannot believe I'm going to do this?? HA!

5K Eve...

It's here:  the one-year anniversary of the very first race I ever ran.  The "Run The Plank 5K, 3 Miles of Faith."  Appropriately titled, as last year I thought I would die trying to finish it.  I remember in my "training" I was still at the Run 4 min/Walk 2 min approach.  I'm surprised I didn't run into more people, as when I was running I was staring at my watch willing those 4 minutes to go by faster!

This year is different, though.  I have finished 35-minute runs (still jogs, really) without stopping to walk, but...my fears are getting the best of me and I'm doubting if I can finish tomorrow without stopping.  That, as well as my time, is really my goal for this race.  Last year's race, as I've mentioned before, was 46:43.  Certainly I'll come in under that this year...I just really hope it's under 35:00.  That'd be kind of aggressive for me, but...it's my desire anyway.  Last weekend I ran 3.2 miles in 35:11, but had paused for 2 minutes, so...does that count?? At any rate, I'm truly excited for this race.  The fact that I'm even looking forward to it means I'm doing better than last year, for goodness sake!

I read recently of the importance of your mantra to get you through to the end.  Runner's World wrote an article (The Magic of Mantras) with a formula to create your own positive, inspiring mantra if you don't already have one.  Do you?  I really want a meaningful phrase, but felt kind of silly behind it because it's difficult for me to still believe... Even the simplest, "You've got this! You can do this!" begs the question..."Can I?  Are you sure??"  So.  I'm in the market for something that'll get me through, potentially highlight some hidden confidence...and well, make me a believer.  :)

I came across another article chronicling a woman who would remind herself to "run for those who can't."  I liked that one.  My grandma can't run, barely walk in fact.  I think about how she would like to move as fast as I am believing is my slow.  It reminds me I have the power to keep my feet moving forward, and to bear down and get it done!

I'm off for my good night's sleep in preparation for tomorrow! Good night!

Consistency in training is key...but is consistency in training programs??

Ok, so I wasn't feeling the Jeff Galloway program for training for a half marathon.  It's nothing personal against him or the program, but maybe I'm just too new at all of this to jump right into it.  What I felt I was missing was the type of specific instruction for which I was looking.

For example, when you tell me to "Run 30 Minutes," I need to know:

1. Pace
2. Can I run/walk?
3. Is there a distance for which I should be striving?

When you say "Cross-train," I need to know:

1. Um...what do you recommend?
2. Is it balls-to-the-wall the whole 30 minutes, or....?
3. Does lifting weights count?

See?  Specific.  I need specific.  The thing is, I just don't trust myself yet.  I need to make it dummy-proof (rather, ME proof!)  So, after much research (again, I wish research burned more calories), I've decided to change to a program issued by "Walk Jog Run."  It is very user friendly, and you guessed it: very specific in its training guidelines/instruction.  It does have an app for $4.99 to map runs, and the reviews were 4.5/5.0 stars.  However, upon further review noticed users complained because the actual training programs are an additional $5.99.  I've chosen the cheap route for now (since I have commitment issues), and am working strictly off their website (free), and seems to be adequate support for now.  Here's the link for the Half Marathon training program.

Walk Jog Run Beginner 1/2 Marathon Training Program

What do you think?

What do you use?

Change of scenery

I scour the internet for validation that I'm not the only one that has some "bad" runs, left feeling uncoordinated, out of sync, and at the mercy of the devil on my shoulder ready to taunt me out of running at all times.  As it turns out, it seems everyone has a few of these days every now and again! Somehow, call it "misery loves company," I find this comforting and as if I'm still on the right track.

The most positive thing I took away from my research (again, I wish research burned more calories as much as I put into it.  ;)), was no matter how bad I feel my run went, it's absolutely, 100% more than I would have done before, and that alone makes it better.  Awesome!

To help shake out of this rut, I'm looking forward to camping in Ludington, MI this week.  Running the beach, the trails...to the ice cream shoppe! HA! I intend to try some "naked" running, that is, running without technology, while there.  Hope to post some of the pics of the breath-taking landscape, too, to reflect on should I find myself in a similar rut in the future. Planning forward! This would be my first vacation ever that I've looked forward to doing anything this active.  AND my family is just as excited with the anticipation of all of it! Couldn't feel better...

In the back of my head, I have that I'm still "training" for that Half in September...I haven't signed up, for fear of the accountability, but...so far my heart is still in it. ;)

Commitment Phobia

Well, as I discussed before, my only races have been less than a handful of 5Ks, with less-than-stellar times.  Recently, I learned due to several reasons, I'm not going to be able to get pregnant and have a child with my husband.  There's a long history to this, and maybe I'll get into it later, but the important you need to know today is that this development has devastated me.  I worked HARD to lose 41 lbs (still have more to go, but this got me to a weight that would make conception more possible) over the recent 5 months to better my chances.  In fact, was irritated I was told I can't run during the fertility treatment process, to better my chances.  Well, now that I can run, I was thinking I have to run.  Like, getting pregnant has been taken from my control, but I can control whether or not I run, how much, how long, and how efficient I become.

With that in mind, I then had 4 weeks until the first anniversary of my inaugural 5K run, and of course wanted to PR (hopefully not hard to do since coming in at over 46 minutes last time).  Then, what next?

I've researched the Detroit Women's 1/2 Marathon and would love to be part of that.  My insecurity still tells me I'm not really a "runner," and not to embarrass myself.  But, with 16 weeks to train, can't I put that in the realm of possibility?

That's where my commitment phobia settles in and has made a home.  If I half-ass approach it, like, well, I'm acting as if I were going to run a 1/2 in 4 months, then maybe I could.  Or, maybe I just "choose" not to at the last minute.  Sigh...

I've read countless blogs where running has given so many others a level of confidence, self-assurance. When will mine begin?  Don't get me wrong, I do acknowledge I've already achieved some level of this, because I keep doing it!  I just want to know that it is ok, more than ok, for me to strive for such a thing as a 1/2 marathon with only a couple 5Ks on my belt.

And...well, really grab a hold of this one thing I can control, and really rock it...

I've researched the training programs, and have decided to follow the Jeff Galloway beginner 1/2 program.  I'm on week one.  I've mostly followed it... My "long run" of 3 miles today.  It's gotten inside my head, man.  I've run 3.1 before, obviously, but because we've dubbed this the "long run," I'm psyched out.  Should I run inside or out?  On the 'mill to control my pace, or outside to practice for the real race?  These decisions keep me here, blogging, instead of working on it...  =P

Run, walk...fartlek?

So, I learn, against my better judgement, I like running.  Whaaat?!  

I decide, I should do more of it.  I research the benefits of it, how often do people do it, what do you have to do to build endurance, distance, speed...

Tempo runs, long runs, and my fav: fartleks.  WTH?  I thought I had stumbled across the easiest sport in the world, that I could easily just meld into and eventually be a little better at it with some practice.  As it turns out, there's programs.  And programs.  AND PROGRAMS about daily, weekly running habits! 

My whole life I spent a lot of energy not having to be energetic.  For example, since I was in Marching Band, that counted as my PhysEd credit and I didn't have to take gym.  (Thank GOD).  So imagine my surprise that I actually like this jogging/running thing, and love the literature even more!  Runner's World magazines and website is one of my fav sources.  After all, turns out I need to know the difference between a tempo run, a long run, and...a fartlek.  

But...does the novice runner need fartleks? Is me just going and trying to get my 2 miles in every day count for anything?  Will it help me get faster the first anniversary of my first 5K in less than 4 weeks now??  (It's not a tough goal to beat.  Just have to be under 46:13. HA!)

Starting when you're in the middle?

At 38-years-old, I'm not certain it's my "mid-life crisis."  I can tell you I'm sure I feel the difference of this late-bloomer "runner" (still don't feel qualified to categorize myself a runner) versus someone with even an ounce of foundation!

I don't think my story is so unique, though: I was overweight, out of shape, and wanted to be a better role model for my then two-year-old daughter.  I tried all forms of cardio-vascular exercise to boost my weightloss efforts...and loathed all of them: elliptical, Zumba, and especially DVDs (I thought I'd like that the best since I could be more discreet in my own home!).  My husband, a retiree from the Navy, suggested running.  I scoffed.  I chortled.  I said, "No way.  I've never run.  I can't run.  Have you seen these things?! (gesturing to my rather buxom stature)".  He reminds me of this daily.  In June, 2012, I started my walking program, consisting of walking the 1.25 miles around my neighborhood perimeter.  I researched every entry on the web about how to start running.  I always complained that "research" wasn't a better calorie burn, because I would be FIT then! HA!  I digress...I decided on a program that had me walk 5 minutes, run 30 seconds, and so on.  It took me TWELVE minutes to be brave enough to break into a lame trot.  I stared down that ol' stop watch of mine that whole 30 seconds, certain I would die before the time was up.  I MADE IT! I just kept. going.

Now, I have not become that vested runner, with a multitude of races under her belt and blah, blah, blah.  I have only run 4 (maybe 5?).  The first clocked in at 46:43, the last (10 months after the first) at 36:50.  I'm not sure I'll ever be a fast runner, but I'll be one who at least finishes, and at this point on the continuum...I'll take it!

Over the last 12 months, I've lost 42 lbs through diet and exercise, with multiple slip-ups early on, and some medical issues in between.  At first I used My Fitness Pal app, which I loved, then in January of 2013 switched to try Weight Watchers again.  I only do WW Online and LOVE it! It's helped the weight come off and stay off, without as many "two steps forward, one step back" moments.  As a green runner, I had the standard onset of injuries; first my knees, then my shins (to the point of fractures), and now a nagging hip flexor.  It has certainly slowed my progress in building endurance, but I laughed; it's still WAY MORE than I was doing!

Now that the Michigan weather is cooperating (I'm basically a fair-weather runner), I'm able to do a bit more and it feels amazing.  I'm currently training for the anniversary of my inaugural run, a 5K on June 29th.

I'm curious...with so few races (ALL 5K only), is it ridiculous to consider a 1/2 Marathon?  I'm not going to lie; I would be honored to have one of those 13.1 stickers...