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!