New Chapter in My Running Life

Wow, I can't believe how much time has passed since my last post and how fast that time has flown by.  My running these past few months has taken a backseat to my new job in the Temecula School District.  I had been job searching for over a year when I finally got this job and I was so thankful.  I thought that I could start training again for the Carlsbad marathon in January, but with the new job and all that goes with starting a brand new program and curriculum I felt that I could not make the commitment to the training schedule and I don't like to do things part way, so I decided to hold off.  I have missed running and the feeling I had of being in super great shape.  Unfortunately, it seems like all the months of hard training has gone out the window in a couple months of not training at all...how quickly the body adapts to not working out.

This past week I have started to run again, and instead of feeling like I have to cover some great distance or run the entire way without stopping, I am taking it slow and appreciating the process.  If I walk, I walk, it doesn't mean I'm any less of a runner right!?  I never want to lose my appreciation of running by pushing myself too hard, or beating myself up for not being fast enough, or not going far enough.  I have had to fully embrace the fact that when I can fit a run into my now crazy schedule, I need to appreciate it no matter how long or short it may be.  It is important to remember that a run is a run, no matter how far or how fast you go!  Just putting on your running shoes and getting out there is an accomplishment in itself!

As I prepare to turn 30 next month, I am increasingly aware of the importance of keeping myself healthy, so beyond thinking about how amazing it would be to cross the finish line of a marathon, I want to keep the big picture in mind which is more than just a finish line, but a way of life.  A life where I feel strong, healthy and happy, and running provides all of these things for me!  I still really want to complete a marathon one day, maybe even next year, but for the time being I just want to run, and enjoy the run, not worry about the distance, the time, or the goal, but just be proud of myself for making it out the door and learn to balance my new job with a running schedule.  I hope everyone will consider trying running at some point in their lives and experience the rewards that it brings!  I know what you might be thinking..."I hate running!"  "I am just not a runner!"  "I can't even run a mile!"  "Running is too hard!"...   I have had all of these thoughts before too, but you never know if you don't give it a fair chance.  There will be days where it sucks and you will hate it, but the good so widely makes up for the bad!  You should give it a try!

So just a little update about my recovery and future running plans...  It felt really good to put the race weekend behind me, it was sad seeing all the updates on Facebook and emails about how the marathon went, but once it was all over I felt like I could put the disappointment behind me and start focusing on my next adventure.  I took about three weeks off completely from running and working out, partly to recover, and partly because it felt really good to do nothing after so many weeks of having such a strict running and cross-training agenda.  I also sent in my paperwork to get a refund for the price I paid for the race ( I would highly recommend paying the $10 for insurance), and I got the full price back.  On father's day weekend we went on a hike, and I ran the last mile with nothing in my leg hurting, so that was reassuring.  I have since gone on a 1 mile speed run and a 3 mile casual run, and my leg has felt fine both times.  I have started doing more stretching and some exercises to specifically target my glutes because one doctor  I listened to said that a runner with a weak butt is going to be way more prone to injuries.  I have also been trying to foam roll a lot more regularly, targeting my glutes, outer legs, lower back and hamstrings.   I have been doing a lot of little at home work-outs that I have gotten off Pinterest, and have been trying to get planks in everyday for a stronger and more toned core.  I do 1 minute regular plank, and then 1 minute on each side.  It is a challenge, but I have noticed great results from them so far!

I am now focusing on the Carlsbad Marathon coming up in January.  This will give me the  rest of the summer to run casually and avoid training in the heat, before hitting another training program in the fall. It will also be a great way to start my 30s.  It will be exciting to do the full Carlsbad Marathon, since I did the half last year.  I can also then decide if I want to do the triple crown again, which would include the marathon, then a half in La Jolla in April and a half in August in San Diego.  It was a great experience to be a part of that last year!

I look forward to easing my way back into running, I have missed it over the past couple of months, and am looking forward to making it a more regular part of my daily life again.  

If you are interested in any of the foam rolling exercises I have been doing, or the 30 day cross-fit challenge I am doing, the links are below.  I will also include the link from my previous post for the glute strengthening and IT Band stretching routine that I have been doing. 

How to Foam Roll Away Lower Back Pain

How to Foam Roll Your Glutes

Advise on how to treat and prevent IT Band Syndrome
(Just scroll down and there are several helpful videos here)

30-Day Crossfit Challenge

(No equipment needed for this)

I'm looking forward to what's to come, I have learned a lot this year and am excited to continue to share my thoughts and experiences as they come!

Illiotibial Band Syndrome

So even though I thought I was at peace with my decision not to run the marathon, I started to second guess myself and decided to go see a sports medicine doctor to see what he thought.  He diagnosed me with IT Band Syndrome which is one of the most common conditions runners encounter.  He was glad that I came in when I did as some people run a long time with the condition before being treated and by that time other areas can also start to get inflamed and/or injured, and the condition, if not treated properly can become chronic.

The doctor also taught me what splinting means which explains the other pain I was feeling in my leg.  Basically because of the pain that the IT Band issue was causing on the outside of my leg, my body was trying to compensate and make itself more comfortable causing my stride to be unnatural which was hurting the inner part of my thigh.

He definitely did not think it would be a good idea for me to run so far so soon, so it helped me to feel better about my decision.  Also because this issue is common there are tons of resources out there for how to treat it with different stretches and exercises that I can do on my own.  He recommended physical therapy, but said I can try it on my own first, it just might take a little bit longer to recover, which is fine because I plan on taking a little break before choosing a new race and starting a new training schedule.

Looking back there have been things I would tweak in my next training.  I want to incorporate bike riding for my cross training to help strengthen the muscles in my legs and to help keep my endurance up.  I also want to utilize my foam roller more regularly, not just waiting until I am already sore.  I want to be better at waking up and going on my runs first thing in the morning, and continue to improve my nutrition.

Here are some links that talk more about IT Band Syndrome that I have found to be helpful and encouraging.

http://www.athletico.com/2012/06/05/it-band-syndrome-the-top-5-causes-and-solutions/
http://www.runnersworld.com/tag/itbs-iliotibial-band-syndrome
http://www.active.com/running/articles/how-to-aggressively-treat-it-band-syndrome
http://www.emedicinehealth.com/iliotibial_band_syndrome/article_em.htm

Now that the race has officially passed, I am ready to move on and am excited to focus on the next chapter!

A bump in the road

After a lot of thought, prayer, and careful deliberation, along with some advice from others, I have decided to not run the marathon on Sunday (my last post went over an injury I have been dealing with)  It has been a tough week, of course I feel extremely disappointed after training and working really hard for the past 5 months, but I know that this is not the end, it's just a little bump in the road towards completing my first marathon.  The following are factors that I took into consideration in deciding what I should do:

• Do I want to risk an even worse injury that could result in a really long recovery period, surgery or anything like that...
• What if I get out there and have to stop in the middle of the race (that would be heart-breaking for me)...
• Am I mentally prepared to go into my first marathon with uncertainty and physical pain right from the start...

My answer to all of these questions were no, and today I was fortunate enough to chat with a physical therapist and explain my symptoms and situation and he gave me the following advice:

"That is a tough one.  Resting right up until race day is fine from a fitness perspective, it will have no negative impact on your performance.  However, the mental mind game that you may have to endure regarding the "can I make it" question can be really really tough.  Also, running 26.2 miles does not usually help any LE injury.  HOWEVER, many times, the pain kind of disappears by about mile 4 of the marathon, and you end up being fine, but that is a big test of faith, and then by the time you get to the finish line, you have forgotten all about it (probably because other things are hurting)  I have seen many runners hobbling the week before a marathon, only to be fine on race day.  I have also seen the opposite, which leads to a drop out at mile (X).  Considering this is your first marathon, I would error on the side of caution and pick another race later.  I worry that you don't have the experience of a few marathons under your belt to know what your leg can handle and what it can't, because some interesting things happen to your legs after mile 20.  I would defer, it hurts me to say that, but we should make the smart decision here.  There is always another marathon....." -Craig Soulders, PT

Last night at dinner, my uncle prayed that I would have clarity and know what decision I should make, and today I can say that I am definitely at peace with my decision, and feel like it is right, but let's face it, it still sucks!!

I continue to be thankful for this experience and I have learned sooooo much that will help me as I continue on this path, I know I will be stronger and even more prepared when the time is right.  I appreciate every one's support and encouragement during the past months, I will be looking forward to choosing a different course in the near future.

goodbyebabylong.tumblr.com

"Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight." (Proverbs 3:5-6)

At a Stand Still...

Yesterday I had a 5 mile run and from the very first step my left leg was in a lot of pain.  I was hoping that as I ran on and got warmed up the pain would start to feel better as it usually does, but it continued to hurt, I even stopped to walk a couple of times.  I am really concerned that it's not just soreness but that I may have injured something.  I have been icing the two areas that hurt and started taking ibuprofen for inflammation hoping that these two things will help.  I rode a stationary bike this morning for about 30 minutes and it didn't hurt at all during, but afterwards it was still really sore.  I will see how the weekend goes and then possibly go in to talk with a sports doctor to see if it's something I can run through or if I should skip the marathon.

Trying to think about why I might have injured myself and I am thinking that it was because after my 18 mile run which was the farthest I have gone, I didn't allow enough recovery time and my fist run back included 4 miles of hard running, and a couple of days later another run that included speed work, both of which could have caused a slight tear to get bigger, or could have caused a strain.  This whole process continues to be a learning experience.  I am trying not to jump to any conclusions yet as to whether or not I will make it to the marathon.  It is extremely frustrating to think that I may have just trained for the last 5 months and then not be able to run the race.  Time will tell, I will continue to ice and rest and hope for the best, and if this race does not work out I know that it's all just part of the master plan and I will plan on completing one later on in the year.

Preparing for Race Day

So this is it, 11 days until my marathon!  I cannot believe it!  I started training on January 13th but it really does not seem like it has been that long, although I do feel kind of like I used to when I was in school and mentally checking out before it was actually the end.  Sometimes my body seems to be screaming at me to stop.  It has always gotten a long break after my 13.1 mile races, but it has had to push through much more than that over the past months.  As i write this my left leg is elevated with several different pains and sensations that I have been dealing with for the past couple of weeks stemming from my 18 mile mother's day run.  The run itself felt great.  I refueled at 10 miles and was still feeling strong and excited to complete the last 8 which I took mile by mile, step by step.  The last two miles I was so excited that I was almost done, it gave me an extra burst of energy for the end, and when I finished I was sooooo happy!  For the first time in a long time I truly believed that I would be able to complete the whole marathon without a problem.  I completed a good stretch and an ice bath after the run hoping to have a good recovery.  It was later in that day that my legs started to feel a little achy, but I expected it after such a long distance; however I did not expect that those aches would be continuous.  It was probably around mile 15ish that I started getting this weird feeling in the inside of my left arch, at first I thought it was the tongue of my shoe sliding or pulling to the other side, but then I realized that it was something in my arch pulling.  It didn't hurt but just felt odd, and definitely not normal.  It went away after the run and I didn't think much of it until it happened again during my next run.

The next run after 18 miles and a recovery day was really difficult.  I did not realize just how sore my legs were until I started running.  Specifically, my left outer back leg above the knee.  It started to feel better during the run, but has remained with me and it is still sore to walk on.  Additionally the arch of my left foot continues to feel not right.  It's not in pain, but it just feels abnormal.  On a happy note, my toenails have remained pretty unaffected by the running which is an improvement from before when two of my toenails were ready to fall off... (excited they have improved enough to go get a french-tip pedicure after the race!)  I have implemented some foam roller routines to try and help relieve the soreness and I found this page to be really helpful:

FitSugar.com

So enough complaining for one post!  On a different note, I am now in the tapering portion of my training which is awesome because it means less miles, and less intensity in order to allow my legs some recovery time before the marathon.  I was scheduled for 20 miles this past Sunday, but after reading several articles,  I came to the conclusion that the last long run should really be 3-4 weeks prior to the marathon.  This information combined with the fact that my left leg was still really sore on Sunday led me to the decision to do a 10 mile run instead.  I figure it is better to be safe than sorry and injure myself when I'm so close to race day.  The following are links to the articles I read on tapering and preparing for race day that I found to be pretty helpful.

The Marathon Long Run

It's Taper Time

When Should You Run Your Last Long Run?

These next 11 days will be really important to my training, I will want to do enough to stay ready, but not too much to be too worn out for the marathon.  Additionally I will need to really dial in my nutrition and calorie intake, to make sure I am fueling my body with the right nutrients that my body will need to sustain me for the 26.2 miles.  I will continue to do some more research on the best foods for me to be eating during my last week of training and come back to share my findings.  I'm really starting to get butterflies as I type "last week of training"!  LastlyI want to share the video of the course I will be running, it's a pretty cool fast moving view and really gave me some better insight into just how long 26.2 miles is!   It's fun to watch.  I'll be back soon to share my finals thoughts before I set out next Sunday morning to conquer my first marathon!

Less Than 5 Weeks to Go!

I really cannot even wrap my mind around the fact that there are less than 5 weeks left until the marathon.  It's super exciting to see the end of all this training in sight, and it's feeling a lot more real now as it gets so close.  It's also super scary to think about how close it is; I'm already getting butterflies!  I just keep telling myself that in the scheme of things, it's only a few hours worth of time, my body and my mind can and will get through it!!

So there has been a lot going on since I last posted.  Easter Sunday was a 16 mile run, and I decided to drive down to Oceanside after church to run on the bike trail.  From where I park my car it's a little over 7 miles to the end of the trail and you pretty much run right into the Oceanside Harbor, which is a pretty good half-way point view.  I ran by the harbor and some restaurants to reach the 8 mile turn-around point, where I stopped to tighten my shoe laces, eat/swallow a GU, and get a gulp of water.  I was feeling good so far, it was a little bit warmer than I would have liked, but I had been running into the wind which kept me feeling pretty cool.  That changed when I turned around and ran back, there was no air and it had gotten even more warm, but it was still manageable.  I started getting pretty tired about the 12 mile mark where I stopped in some shade to get a drink and turn towards the breeze to get some air.  The last 4 miles were a bit of a struggle as my legs and feet started to ache, but when I got done I felt great, and was really excited to have made it that far for the first time.  I was still intimidated at the thought of having to run 10 more for the race though.  To help quicken up recovery I decided that it was time for my first ice-bath.  I have read that it is very beneficial for runners during marathon training and after talking to a friend who has implemented them into his training, I decided to give it a try.  I went with his advice of sitting in the tub first with no water, then turning on the cold water and getting used to it, then adding the ice and staying in for 12 minutes.  I wrapped my upper body in a towel, set my timer for 12 minutes and it was over before I knew it.  For as bad as an ice-bath sounds (I'm the person who won't go in the pool unless its at least 85) it really was not as hard as I thought it would be, and have since done it again.

I had a great week of training after the 16 miles, and was all ready to tackle 18 miles this past Sunday, when I started my period the night before (boys, you really don't understand how good you have it, not having to deal with this problem).  This time, because it is such a far distance, I decided to postpone the run until Monday morning when I would be feeling better.  Well... I did a lot of things wrong Monday morning including: not waking up early enough to beat the heat, letting too much time pass between when I ate my bagel with peanut butter, and when I left for my run, and being indecisive about where I was going to run.  I was feeling a little bit defeated before I even started which is not good before you are setting out to tackle 18 miles!  Long story short,  I ended up only completing 13 miles, and feeling like a complete failure!  The ups and downs of running really can be extreme; one run you can feel like you are a superstar who can tackle anything and the next you can feel like you completely suck and question your sanity for even thinking you might be able to run a marathon. But, like everything else in life, you can choose to be defeated by a setback, or you can learn from it, and I choose the second option!

The major reason I stopped my run short Monday is because I was starving! I had burned almost 1,500 calories and literally felt empty inside.  My GU's were just not cutting it.  I am definitely worried about this for the marathon distance so I talked to a friend who recommended I try a different gel that has more calories and nutrients that my body needs during such a long distance.  I read a lot of reviews and articles on the following gel and am definitely going to give it a try on my next 18 mile run in a couple of weeks. (any tips or advice on staying fueled up during long distances would be greatly appreciated!)

So last, but not least, I think I may have a small injury on the outer side of my left foot, as it is sore to walk on, especially after I have been sitting for a while, or when I first wake up.  Up until now it has not bothered my at all during my running, but I could feel it slightly on today's run.  I am icing it and hoping it's nothing that will hinder the rest of my training or the marathon (fingers tightly crossed). As always I am thankful for this journey and trying to really appreciate every part of it!

Enjoying the Scenery

So I have noticed that it can sometimes be hard to appreciate the scenery around you while you are in the middle of a long or tough run; sometimes the last thing you are thinking about or even care about  is what is going on around you.  However, I would urge everybody to take some time to look around and really appreciate your surroundings when running, it really can make the run so much more enjoyable, maybe even a little bit relaxing, and definitely something to be thankful for.  When I start to feel tired or start to dread the miles ahead I try to refocus and distract myself with seeing the beauty around me, as corny as that might sound, it really does make it more worthwhile.

I had a great run this past weekend with my best friend who rented a bike so I wouldn't have to run alone.  I was visiting her for a much needed girl's weekend, but knew that I couldn't skip my run on account of being away from home.  I decided to take advantage of my location and we took the short drive down to Venice Beach.  We got on the boardwalk passing by such a diverse group of people (Venice Beach truly is a cultural experience), heading on towards the Santa Monica Pier and the excitement of the roller coasters, restaurants, and beach goers, and ending at the incredibly beautiful and serene beaches of Malibu before turning around and heading back.  The weather was perfect, the sun shining with a little breeze, and the people watching was awesome!  I decided from the beginning that I was going to enjoy the run, take the time to take in and appreciate my surroundings and capture some good pictures.

It's times like these that I am really thankful for the opportunity to be a runner.  I am approaching the 6 week countdown and still have a lot of running left to go, and mental and physical challenges to tackle, but  despite the hardships, I know this process has been a blessing and nothing will compare with crossing that 26.2 mile make at the finish line!

No Such Thing as a Bad Run

I recently had to take a week off of running and working out, due to being sick.  Coincidentally, it was right after my last post about hoping I stay physically healthy that I got sick ( funny right!).  At first I was just going to take a couple of days off, but I decided it would be better to take a full week and let myself fully recover, rather than getting back too soon and not getting better.  It was definitely hard taking a whole week off after training consistently since the middle of January, but it was also nice to have a break from the grind.

My first run back was a little tough, my muscles were tight, and I let my nerves get the best of me.  I'm not really sure why there are some days that I get anxiety over running, or what I'm afraid of during those moments because everything always turns out ok.  Now that I have done my third run of the week and a day of cross-training, I am feeling back in the game, and optimistic about the coming weeks.  I cannot believe that I am already in the midst of week 13 with less than 7 weeks until the marathon.  It has always seemed so far off into the distance, but it's going to be here before I know it, and I am starting to get excited butterflies in my stomach when I think about it.  Earlier in the week during one of my runs when I was feeling tired, I started to picture myself crossing the finish line, and it made me choke up a little bit because I know what an amazing feeling that is going to be!

I came across a really great post this week about running that is a reminder of what a blessing running really is, even during the hard times:

50 Days to go!!

Ups and Downs

I have officially passed the half way mark in my training which feels amazing!  At the same time it comes with a little bit of anxiety as I think about the distances of upcoming runs, and the fact that I still feel really far away from being able to physically run 26.2 miles.  I am about to start running farther than I ever have before and I am hoping my body holds up, and that I can stay mentally strong, motivated, and physically healthy.

One of the many things I have come to learn during the past 11 weeks is that training does not stop for life events, and sometimes it is hard to mix life and your running schedule.  This was true for me and my sister's wedding.  Even with all of the events surrounding that big day, I knew that I still had to stick to the schedule, and try my best to fit my runs and cross-training in, while also following the no washing your hair before having it styled rule, and not leaving the girls hanging the morning of the wedding so I can cross-train.  I ended up justifying the moving of tables and chairs and set up as my cross-training the day of the wedding, and ended up skipping my first long-run which was supposed to take place the day after the wedding.  I went back and forth in my head for such a long time before ultimately deciding that missing one run, especially during a recovery week, was not going to kill my ability to run the marathon...at least I hope it won't...

Week 11 marks the start of the second half of training, and also the beginning of long runs that are farther than I have ever gone before.  It also marks the start of hill-repetition runs which sound intimidating, but I actually think I will enjoy them.  Challenging runs really have the ability to make you realize what you are capable of.   I wrote this in my journal about my first hill-repetion run:

"There was something very empowering about running really hard for those 30 seconds uphill. I felt like more than just a runner, I felt like a true athlete; like those driving past me must have been so impressed at this person who was running so fast right up the steep hill, like it was nothing at all; not realizing that it was only for 30 seconds at a time."

My moments of feeling empowered and overly confident were soon to be diminished during my next run which was a 13 mile long run.  I know that I can run 13 miles because I have done it four previous times in half-marathon races, but mentally there is a difference between running 13 miles in a race surrounded by thousands of other people, versus just going out to run 13 miles on your own for training.  I got a later start than I had hoped, and it was the first day of my period which brings worries and problems of its own into the realm of running.  I thought about putting the run off for a day to let symptoms subside a little bit, but since this is something I might have to deal with during my marathon, and I won't be able to push that back a day,  I went for it.  I was tired pretty much from the start, and hungry (still figuring out the food aspect of running) but I kept pushing on.  Luckily I brought a couple of GUs with me, a staple that I could not live without during my training and races; they help me not to feel completely depleted of all energy.  I planned my run so that I would pass right by my boyfriend's house twice if I needed to stop for anything.  After 8 miles I stopped to refill my water bottles and grab a couple bites of a bagel.  Looking back a day later I can say that I did pretty well but during the run I felt a little bit defeated and once again found myself wondering why I ever thought I could do this, thinking how hard it would be to repeat this entire run over again right this moment.  I guess this is where trusting the training comes into place, I am half way done with training, and I ran half the distance of the marathon in a decent time, so I am where I should be right!?

There are definitely a lot of ups and downs in running, but for me, the ups make the downs worth it.  It's important to take the time to look back on what keeps you motivated and look forward to a fresh start every week!  I still have a long way to go, but continue to be thankful for the ability God has given me to run, and for all that I am learning and discovering on this journey!

How to Stay Motivated

So these past couple of weeks have been interesting...I am now done with week 9 and moving into completing week 10 which will be my half way mark!  Normally I would be running a race at the end of week 10 and getting excited to be done with training, so it's a bit of a mental hurdle to overcome realizing that I am only half way done.  The first two months of training, even though I had a few runs where I felt crazy for even attempting to do a marathon, I was pretty pumped and motivated from thoughts of crossing the finish line and accomplishing something so great.  However the last couple of weeks, have been difficult.  People have told me that it's a mental thing, not a physical one, that I have to keep on believing that I CAN run a marathon, despite setbacks in training.  It is really easy to get into a mental rut and start to feel indifferent or negative about runs instead of enjoying them, and if you can't get remotivated then it's going to be a really really long second half of training.

I had to transition my schedule to have my long runs on Sundays instead of Saturdays because of a new commitment on Saturday mornings, and for some reason waking up early on a Sunday is harder for me than waking up early on a Saturday (I know it's mental).  My first run on this new schedule was 9 miles and I got back feeling completely defeated.  I felt wiped out physically and mentally, and for the first time I thought about switching my entry to the half marathon instead of the whole.  I mean, if I am feeling this bad about 9 miles, It seems ridiculous that I would try and do 26.2.  Luckily my pride, which normally gets me into trouble, actually kept me from quitting because the thought of having to admit defeat and tell people I was no longer going to do the marathon, the thought of being a quitter, and the thought of being at the race and not being in the marathon, were thoughts that I could not accept.  I knew that day that I had to figure out how to stay motivated during the second half of my training. Ten weeks is a long time, and I want to enjoy them, not just get through them.  It is time for me to refocus and remember why I am doing this in the first place:

1. To end my 20s with a bang!
2. To prove to myself that I can accomplish anything I set my mind to!
3. To work really hard to accomplish something that only I have complete control over (it's been a rough couple of years with having so much of my life up in the air, and this is something that I can control).
4. For the feeling I'll get crossing the finish line!
5. To be on a consistent work-out routine that will bring me into the summer feeling hot!
6. To get to forever say that I am a marathon runner!

Reminding myself of why I started and reading the things I put on my motivation poster board for when I knew I would need a boost of confidence, have helped me to start to get back to being excited instead of defeated.  The people who have told me its more mental than physical must be right, because after refocusing and bringing myself back to a better mental state, my 10 mile run yesterday felt awesome! I felt really good during the run and after, and now feel mentally recharged and ready to tackle the things to come!  I went back to eating my favorite chocolate chip bagel before my run which helped give me more energy than the bowl of oatmeal I was eating before my other long runs, and my mom rode her bike along with me which always gives me a little bit more motivation to keep going.  Like I talked about having a dog with me on my runs makes me feel like I have a buddy and it helps, same with having my mom on her bike going with me.  It makes the run seem shorter and less intimidating.  So for those of you guys training out there who can't find another person to run with, maybe somebody would consider riding their bike with you instead... 

Another thing that helps keep me motivated is my Pinterest board titled  "I Run For..." (click on the title if you want to open it).  I put everything on there to do with my running; from food tips and recipes, to running attire, to motivational words, it helps to have everything in one place that I can look at and refer back to.  I also like to write down my favorite quotes in my running journal.  Here are a few of my favorites in case you might be looking for a little bit of Monday motivation:

"When your legs get tired, run with your heart."

"The body achieves what the mind believes."

"Pain is temporary, quitting lasts forever."

"There will be days when I don't know if I can do a marathon.  There will be a lifetime of knowing that I have..."

Looking forward to finishing up strong, knowing that I can do all things through Him who gives me strength! (Philippians 4:13)  Happy Running everybody!

Rainy Days

I can't believe that I am now in week 8 of my 20 week training plan!  It has gone by so fast, and I can say that I am actually getting more excited about my runs and not necessarily dreading them as much as I used to.  My miles are slowly increasing, but because it's gradual nothing has seemed too overwhelming yet.  I skipped my first run due to a bad headache; I was weighing out the options and the thought of not being able to mark off the day as completed and I struggled with it but ultimately decided that missing one run was not going to ruin everything :)

We were fortunate to get rain last week, but of course I started to panic about when I was going to be able to get my run in on Saturday, especially since I had missed my Thursday run.  It's crazy how once you are in a training schedule, everything else in life seems to revolve around your runs.  It poured and poured all night Friday and all morning Saturday, and then about 12:30 I noticed the pouring had stopped and knew this was my chance to sneak out before the next downpour.  I realized what a blessing it is to be able to run right after rain because everything looks so much more colorful, refreshed, and vibrant. There was running water in the little creak I run next to, and the ducks were exploring the changed environment.  So i was really enjoying my surroundings and about a mile from home when the clouds opened up once again and It started pouring.  Quickly, I thought about my options... Run to a nearby park and duck for cover in the bathrooms, turn around and head straight for home, or continue on with my planned run which would take me farther away from home...

I decided to run towards the park, but when I got close the rain started to slow down to more of a drizzle so I kept going on towards home, thinking well 2 miles is better than nothing right?  Luckily the rain stopped, so I decided that I would loop back around to add a couple more miles, but stay within a mile of the house incase it started to rain again.  I got really lucky and was able to complete the whole run before rain came again.  When I got home I felt a little hot-headed thinking, yep, that's right, I am hardcore, I ran in the rain!

So overall, things have been going well.  I have my good days, and my less than good days, but am enjoying the process and the structure of the schedule.  The one thing I feel like I am struggling with the most is food.  I struggle both with not eating enough good foods, and not eating enough food in general to support the number of calories I burn during my runs.  I will continue working on creating a healthy and more well balanced meal plan.  I have found a few helpful articles from Runner's World on good foods for runners to eat, you can click on the links below to check them out:

15 Best Foods for Runners

Protein for Runners 101

25 Great Snacks for Runners

Why Dogs Are Such Great Running Partners

One of the best runs I had this week was with Rudy, Paul's big black lab.  We have been on several runs together in the past and he has always been pretty well behaved, but tends to pull for the first few miles and I get tired of having the tension in the leash pulling my arm; but this time he was unusually good.  He was not pulling like he normally does because my pace is much too slow for his standards, and he seemed to keep looking up at me to make sure I was doing ok.  I decided that since I was running with him, i was not going to bring my music and weirdly I feel like running without it helped me connect more with him.  While we were running I was realizing that dogs really make better running partners than people for many different reasons:

• He ALWAYS wants to go with me, and is sooooo excited about every single run...
• I never have to worry about him flaking out on me, his schedule always works with mine...
• I don't have to worry that I am slowing him down, or that he is going to slow me down, he keeps my pace...
• I feel safer with him by my side...
• He truly appreciates our runs together...
• I get to give him his exercise, and tire out some of his crazy energy...

Even though Rudy is a dog instead of a person, I still feel the companionship of having someone else there with me, motivating me to keep going.  It makes the run go by faster, and It makes me feel closer to him, like we get this special bond because we are running partners.  I know that he can't go on the longer runs with me, I wish he could run the full marathon by my side, but I am going to start bringing him on my shorter runs more often because it really benefits both of us.  I'm truly lucky to have such a great dog in my life :)

One of those days...

Like everything else in life, there are good days and bad days, and running is no different.  For me, today was that day where running was hard.  It was a 4 mile easy run, but it was anything but easy.  I couldn't get my shoes right, no matter how many times i stopped to adjust them, they were either too tight or too loose, there was no in-between. I decided I didn't need to bring any water, but quickly regretted that decision.  Overall, I just felt worn out.  When I have bad running days, I try and think about why it may not have gone so well so that I can learn from it, and minimize my bad days.  Thinking about this run there are several things I could have done differently:

1. I ate a late lunch yesterday, but skipped over dinner, eating some chips and salsa before bed--my lesson: make sure to eat a well balanced dinner late enough in the evening to help fuel a morning run; no skipping meals.
2. I drank a grande caramel macchiatto before my run--my lesson: I do fine with a little cup of home brewed coffee before a run, but a grande drink full of several different ingredients is probably not the best idea for a run; save it for afterwards.
3. I remember being thirsty last night but couldn't find my water bottle and was too lazy to go look for it so I didn't drink water when my body was telling me to--my lesson: drink plenty of water, especially when you feel thirsty, your body is good at letting you know what it needs; don't be lazy.
4. Lastly, I usually don't bring water with me if I am not running at least 5 miles.  I thought about it today, but then decided not to and within my first mile I wished I had--my lesson: you'll never regret bringing some water with you, so when in doubt opt for the water.

I have learned the hard way how important it is to stay hydrated, but I still do not hydrate as much as I should.  Many times I don't want to put on my water belt if it's not a long run, but it has been really warm here lately, so that plan is not always the wisest.  Yesterday I got a little hand held water bottle for when I am not going far.  I think its always a good idea to have water just in case, especially in the heat. 

An important lesson that I am learning through my training is that it is really important not to get discouraged by a bad day.  It's hard when you feel like you can't even make it two miles, but yet you're training for a marathon, and you start to doubt yourself and your abilities.  Even pros have off days, it is completely normal.  The great thing is, everyday is a fresh start, so don't give up!

What the heck is a fartlek??

Week five marks a whole new phase of training, and some additions I have made. This week I was introduced to the fast-finish run and the fartlek run.  I have never heard of the fartlek before, the name is definitely an interesting one, so I decided to learn more about it:

• Fartlek Run- a free-form version of speed work done off the track.  The tern "fartlek" is a Swedish word that means "speed play".  Runners use landmarks, like a tree, a mailbox, or a lightpost to pick up the pace from one landmark to another. -Runnersworld.com

On my training plan, it is a little more specific with my first one consisting of 6 fifteen second bursts within an easy 4 mile run.  Although the fifteen seconds seemed really short, it felt so good to run fast during those times; talk about letting go of stress and frustrations, sprinting definitely does that for me.  I'm starting to understand the phase, "running is cheaper than therapy", and wonder why I did not take up running earlier in my life.

The first run of my week which was the fast-finish run, was really weird because I did not feel like I was all there.  I ran a loop that I have run tons of times before, and maybe it was because I was looking into the sun pretty much the whole way, or that I didn't eat very great throughout the day or that I waited until the late afternoon to head out; I'm not sure, but it was the first time I have ever felt like I did.  I was running, but it felt kind of like I was on autopilot, mentally I was completely checked out.  Physically I felt pretty good, but was more fatigued than usual and was a little worried about not having enough energy to do the fast-finish.   I do notice a difference when I wait until later in the day to run.  I don't feel as energized as I do in my morning runs, and it's even harder to find the motivation to get out there.  I'm going to try and make sure to get out earlier if possible, but for those of you who know me, I definitely suffer from procrastination and putting things off...

I replaced one of my runs this week with a hike, and I'm glad I did because it was a gorgeous day, and it was nice to change things up a little bit after the last 4 weeks!  The trail is really steep, but its only a little over a mile and a half to the top so it's not super hard and the views are awesome! It was a great replacement workout, but I was sore in different muscles than I use for running. 

 I tried a new cross-training routine from Runnersworld.com, and really liked it.  It is supposed to be really beneficial for runners to prevent injuries, so I am going to try complete the whole routine at least once a week and squeeze in a few of the moves into my days throughout the week.  The only bad thing about it was that my calves got really sore and my run the following day was a little rough, but overall I would highly recommend giving these moves a try, or adding them to your weekly routine.  You can click on the link below for a full description and a video tutorial.

• Preventing Common Running Injuries

For quite awhile now I have been wondering about using a foam roller for my muscles.  It is supposed to help give you deep tissue massages and to get out tightness and knots in your muscles.  I have been hearing more and more about them and their benefits, but was not sure I was ready to shell out $20 to $30 on a round piece of foam.  I got really lucky because my mom ended up getting me one for Valentine's day.  I have only used it once so far, but there are tons of videos on Youtube with different options and ways to use it on each of your muscle groups.  I may try a full-body routine on my off day.  My calves feel better today after having used it on them yesterday, but not sure if it was the roller or the time that has passed.  I will continue to try it out and keep you posted on whether I notice the benefits or not.

So the end of week 5 leaves me feeling confident about things, only 15 more weeks to go!

"Running has taught me, perhaps more than anything else, that there's no reason to fear starting lines...or other new beginnings."  --Author Unknown

Getting Started

Ok, so this might be a little bit dorky of me, but since I am a visual person and since I know that  I will likely need daily motivation, I decided to make a marathon poster board to hang up in my room.  It helps keep me excited and motivated as the weeks go by.
I have officially completed my first 4 weeks of training so I will just do a recap of these weeks before I move on to more regular posts.  I am registered for the San Diego Rock and Roll Marathon on June 1st.  One of the hardest things for me to decide on was the right training plan.  I decided to do 20 weeks because for half marathons I train for 10 weeks and that has seemed to work well for me.  The problem is there are sooooooo many different plans out there, and I wanted to make sure I chose the right one for me.  I am used to running three days a week, and I was pretty sure that  I would likely have to bump that up by at least one day a week, but I also felt like I would get burnt out running more than 4 days a week so I considered this when choosing the plan.  With those things in mind I came across this one, and decided it looked good (I think the title says it all):

20-Week Foolproof Marathon Training Schedule

Since I Have nothing to compare it to, I am not 100 percent certain that this plan is the best, but it has been great so far.  I like how it explains what each of the different runs are and why they are beneficial.  For a beginner like me, this is extremely helpful!  The next decision to make was what cross-training activities I should do.  I want to keep up with strength training so that I stay toned, and also want to do core work to help with the stamina aspect of being able to run 26 miles, but I also don't want to overdo it and wipe myself out.  It has been a hard balance to come up with, but hopefully will get easier as training continues.  Another good thing about the plan I chose was that it tells you how many minutes of cross-training to do each week.  So far I have incorporated kettlebell, an at-home cross fit circuit, core work, and a rapid muscle movement routine that was made specifically for runners. I find a lot of inspiration and great workouts on Pinterest as well as Youtube. Here are the links to some of these workouts:

Beginner kettlebell
Cross Fit
Rapid Muscle Movement

I know that one day more a week of running isn't that much, but the extra day really feels like a big change.  It's another day of finding the mental motivation to put on my running shoes and get out there;  I am still getting used to it.  I wish I could say that I was one of those runners who wakes up excited to go, but I am definitely not that person (at least not yet anyway).  I never really feel like going, it's the routine that gets me out there, and the board I have where I cross off each completed day.  The thought of not being able to cross the day off on the schedule really helps.
Because of the extra running that I will be doing over the next 16 weeks, i need to focus more on stretching after my runs. I have always been bad at taking the time to do so, but I know that the benefits of stretching are huge and will help my body adjust and stay healthy.  Just like the training plan I was unsure about what the best post-run stretches would be so I just did a youtube search on post-run stretches and found a couple that I have really liked.  I definitely notice a difference since I have added these stretches, I have been a lot less sore than in the past and feel less stiff when I am out running.  They only take a few extra minutes to do, and they are very worth it!

Post Run Stretch
Post Run Stretch #2

So after I chose the plan, the workouts and the stretches to get me through my 20 weeks, the next step was to get a new pair of running shoes.  This is the fun part, but also, like the other steps, it is overwhelming because of all the different options.  Since these shoes are going to be with me for over 450 miles of training I want the right ones, but since I am far from being an expert on these things I decide to actually go to an expert to help me out.  I went down to Roadrunner Sports in Carlsbad to have an analysis done.  The analysis was very thorough. I answered questions about my plans and routines and then they measured my  arches, watched me run barefoot on a treadmill, figured out my pressure points, and molded some custom insoles to fit my feet.  Based on all the facts they then pulled all the shoes that fit with what I needed.  It was a great experience, and I would highly recommend going through this process if you plan on running on a regular basis.  ASICs won me over again, and I ended up getting the neutral GEL Nimbus 15s.  I could not believe the difference when I went on my first run in them.  I felt so fast and bouncy, I don't think I realized how worn out my others had gotten.    So far I am loving these shoes, the awesome colors really help too!

Overall, my firs month of training has gone really well.  I have not missed a run yet, and my body is feeling pretty good.  I have the occasional ache in my shins or knees, sometimes both (I've read that ice-baths are essential to marathon training, but can't bring myself to go through with it), and I am constantly wanting to snack every night about 9 o'clock, but everything else is great.  Still working on waking up and being excited to run, I think I will get there someday.  Looking forward to what's to come!

"I can do all things through Him who gives me strength!" -Philippians 4:13

The Decision to Run a Marathon

Never would i have imagined that one day I would actually have the desire to run a full marathon.  After all, it's 26.2 miles of straight running! Who in their right mind would want to run that far??  I used to think people who ran marathons were crazy athletes who must spend all their time out on the road running, definitely not normal everyday people like me.

My running history really starts back in 2007, when my best friend and I signed up for a 5k in Las Vegas and decided that we wanted to run the whole thing without stopping.  I remember thinking that there was NO way I could possibly run 3 straight miles, it was just too far for me. While I was fit and in pretty good shape, I had never been a runner, and actually couldn't stand it.  My friend who had run track and field in high school was so confident, and I just knew that I was going to have to stop every mile and walk for a little bit; and that she was going to kick my butt.  We trained together at the gym for a couple of months, I never actually ran outside during this time, just did some cardio on the machines, with a little bit of work on a treadmill.  I was excited to get new running shoes, which were purely based on color and looks, none of those dorky looking ASIC shoes (which would later become essential to my running).

Race day came and, miraculously, I was able to run the whole thing without stopping!  Looking back It was more of a mental accomplishment than a physical one, and for a small time I thought running might be a cool thing to get into.  It was such a great feeling walking around after the race knowing I had run that far, and feeling like everybody else was looking at me so impressed that I could conquer such a distance of 3.1 miles.  After a couple more 5Ks I was done with running and moved on to other things.  A couple times it crossed my mind to want to run a half-marathon, and I actually started training for one, then got sick and never went back to it. It was not until 2012 that running crossed my mind again because of wrist issues that I was having.  I had done things like P90X, Brazil Butt Lift, strength training and classes at the gym, and in the midst of trying to do INSANITY, my wrist was really bothering me.  This got me wondering what I could do that would keep me in good shape, and be rewarding and challenging at the same time.  I was looking through an issue of Competitor magazine that I picked up at Jamba Juice and saw a half-marathon schedule, and decided that would be it.  Of course I did not want to do this on my own so again, I called up my best friend who willingly agreed to run it with me.  This was the end of life as I knew it, and the beginning of my life as a runner.

Training for my first half marathon in the summer of 2012 was really difficult!  I had no idea what to expect, did not know how to keep a steady pace, never ran on any hills, and got really really dehydrated, even waking up in the middle of night on several occasions with severe stomach issues.  On top of that, the middle toenail on each of my feet were black, sore and ready to fall off.  Before I even ran the race I was ready for it all to be over.  The day of the race, which was the America's Finest City half marathon on August 18th, it was freakishly hot and humid, of course!  I made some very crucial mistakes like not bringing my water belt and trying to keep up with Brenna, who had a faster pace than I did.  Half way through and I felt as though I wouldn't be able to make it!  It was sooooo hot and I had run too hard in the beginning.  My hopes of making it in 2 hours were very quickly fading.  I ended up having to walk some of it, and was never more relieved to see a finish line.  After it was done, I was really proud of my accomplishment but did not have any interest in continuing to run.

I really think that once you start running and training, it's really hard to just stop.  There was something changed inside me, and even though my first half marathon was a hard experience, the adrenaline and excitement of being in a race felt addicting, and I was soon yearning for that feeling again.  After taking a few months off I started training for the Carlsbad Half taking place in January 2013.  This time I selected a new training plan, and had a Garmin to help me keep track of my pace.  I added speed work, tempo runs, and hills so that I would be ready to tackle the 2 hour mark.  Training in the winter was a much better experience!

In 2013 I ended up completing the Triple Crown Series which included three half marathons, Carlsbad, La Jolla, and America's Finest City.  I set a personal record of 1:57 a year after my first half marathon, and started thinking that maybe I wanted more... I went back and forth in my mind about possibly doing a full marathon, but I kept going back to the feeling that 26.2 miles was just too far, and that I shouldn't even try to put myself through that.  But again, once something gets into my head, it is hard to get rid of it, and running a marathon just kept creeping back into my mind. What finally settled the debate was an episode of a weightless show where trainer Chris Powell works with someone for a whole year.  The girl in this episode started running and really enjoyed it which led her to complete an entire marathon.  I immediately thought, and then said out loud, "If she can do it, I can do it!"  I started looking into others who have run marathons including, Will Farrell, Pamela Anderson and countless others, and I started to realize that marathons are not just for super athletes, or people who can devote all their time to running, marathons are for anybody who believes they can do it, and then have the courage to go after it!  I know it's not going to be easy, but I also know that it will be the most rewarding thing I have ever done, and come June 1st, 2014, I will be able to say that I am a marathon runner!