Overcome the mental challenge

15 weeks 

until the Half Marathon.

Most training plans are an average of 12 to 15 weeks.  So usually at this point the mind feels there is so much room to slack or play with the rigidity of the schedule.  So I took advantage of that today.
It also helped that I had an attack of mosquitos on my running trail and was forced to hit the parking lot for a while with something different!

This guy was still on me when I got back in my car-
yes that's probably my
blood in his pouch.  

That disruption helped in my decision to finally ditch my original training plan app that I downloaded  last month for a sum of about $19.   (Don't tell my husband!)   It focused on duration of time rather than distance and it absolutely had no clear cut weekly goals that I inspired me.   It advised me to:

"Run at a pace which you feel comfortable at any time. You shouldn't be out of breath.

  Run slowly so that you always have the feeling you could

 "really run a lot faster" if desired."  

WHAT???!!!! 

First of all, I never "DESIRE" to run faster.  Also, I am always keenly aware I can run faster.  OF COURSE  I want to be "comfortable" at all times and I'm comfortable shuffling at the lowest effort possible.  WHO DOESN'T feel that way???

 That training plan's prompt is what my mentality is instinctively - to do the least I have to do.  I don't need to be told to do that, because that's where I'm starting from and I have to do better.  That is

MY GOAL

The original goal for this Half Marathon is to "shave off time" - at least 15 minutes - from my last Half's recorded time.  So being comfortable, trying to not to challenge my lungs, and always knowing I could do better but not doing it, is going to give me the same results I had before.  Only a fool does the same thing over and over expecting a different result!  I can't afford that - even 15 weeks out.

For some reason....and I know what it is... this is more a mental block with me than a physical one.  I KNOW I can do better, because I have done better.  I have had golden miles where my time blew my mind when I saw it on my app!  So it is possible!

What everyone needs to know and never forget is - 

IF YOU HAVE DONE IT ONCE you CAN DO IT AGAIN!  

If for some reason your mind is telling you "YOU CAN'T" and giving you a long list of possible reasons why you can't - then you MUST tell yourself YOU CAN and list all the possible reasons why you can and will! Even if it means you say it to yourself while everything in your body is indicating the opposite.   You have to tear down the wall in your mind first before you can tear down the wall limiting you physically.

It's important on a running journey to know that training isn't just physical, it's mental as well!  In fact so many people start running and quit not because they aren't physically capable but because they aren't capable mentally. (This is really true of anything in life.)

So a training plan MUST incorporate a training plan mentally as well. 

 And some seasons of running is more challenging mentally than others.

Sometimes, an injury causes you to be intimidated to push in that area of your body because you fear being re-injured.   Mental blocks can also come from outside stresses that cloud your focus and you can't seem to concentrate.  Other times, it's only because you have allowed negative thoughts about your physical ability to slowly degrade your physical confidence with a lot of doubt.

I believe I'm having a challenge this time around because I have had so many changes physically and challenges with it that I have allowed it to intimidate me.  Like it or not my body has gotten older. (I said "older' not decrepit!)  In my first Half Marathon I was pare-menopausal and now I am almost post-menopausal!  That's right - I said it!   It's not something to be embarrassed or ashamed!

It's a season of LIFE,

not a DEATH sentence!

Life doesn't stop with menopause and neither should your running or running goals.  HOWEVER, it does require such different ways of keeping your body strong and healthy,  Sometimes I can hardly keep up with it!

Week to week I have to change my normal regimens that used to work so wonderfully but now my body doesn't respond well and needs something different.  There are so many areas from exercise, eating, supplements, sleep routines and even my skin care!   It's like I got a whole new physiology and I'm having to get acquainted with it.   That is the wondrous world of menopause that NO ONE ever talks about - but I'm letting the cat out of the bag!

So I'm having to rebuild confidence and not be afraid to push myself.  My body isn't broke it's just...

 DIFFERENT!

Don't be discouraged at the challenges you might face in your running journey, because that's exactly what it is -

A JOURNEY!

There are always tools to help you.  If the challenge is mentally- use affirmations that you speak to yourself until your mind is renewed to it.  Fill your mind with coaching motivations on your iPod.  Set smaller challenges that you can excel in like short fast sprints, or do just one mile at an awesome time instead of pushing and failing at a 5k.  Then celebrate yourself when you do well at these smaller goals.  The little victories help you face the 5k or the 6 miles because your mind will be like wind in your sails!  

So before you take on new or different physical challenges and goals in your running, overcome the mental challenges.

YOUR BODY CAN NEVER TAKE YOU 

WHERE YOUR MIND HASN'T GONE TO FIRST!

So whatever you do - 

SHOW UP

GET OUT THERE

RUN!

The Big Story PART 1 - Pre-Race

So here it is, the BIG ACCOUNT of one best achievements I have experienced!  My FIRST Half Marathon!  I am going to put it into 4 segments - just in case it gets too boring and trivial you can take a break and check in later for more tantalizing details of my big moments!  I would equal this blog to decades ago when people made friends and acquaintances sit for long slide shows of their vacations!

I just have to say from my perspective, that the race is so much more than just the 13.1 miles.  At least for the Disney Half Marathon, it is so so so SO much more of an experience!  Put all eight months aside and narrow it down to 24 hours and there is an experience that puts you into a daze that has to be picked apart and sucked out of your sub-conscious just to recall it in detail. It wraps itself up into one big ball, more like a cloud or a foggy swirl of energy and leaves you with almost a post traumatic syndrome where you have to debrief yourself to make sense of it.

It all begins with packing hastily and getting everyone in the car, even though I've known about this for almost a year.  It inevitably now is at the end of a busy week, jammed between the start of more busyness, so there's a little "let's just get in the car" attitude!   I have packed my race bag with several extra pieces of race clothing in case I change my mind on my "race look", along with my number belt and various attachments like my iPhone strap and energy boost packets.  The most important thing I carried in my race gear was likened unto the holy grail - the race waiver!  You can't get your packet without it - that was the warning in the repeated email reminders!

As we arrived on Disney property toward the hotel....  I have to digress here for a moment.  I must make it VERY CLEAR to whom ever is reading this, THAT, DISNEY WORLD is one of the most favorite places in my life - I love love love just being on Disney Property.   To me it IS THE HAPPIEST PLACE IN THE WORLD.  Perhaps because I remember as a little girl born in Orlando, when it wasn't even built yet and we went to see the little schematic of the park and I got my first Winnie-the-Pooh and Tinkerbell.  I remember a book of tickets that was lettered A-F for the different park areas.  I remember many "Nights of Joy" with my youth group and later taking my children there to scream in terror as the characters came near them.  GOOD TIMES and SWEET MEMORIES.   So to have my first Half Marathon there is SERENDIPITY...which I' have always wanted to use in a sentence!

SO - as we arrived on Disney property towards the hotel, we passed the ESPN Sports Complex where the Expo and Check In was and I had an instinctive urge to go there before we checked in and THANK GOD we did.  The place was swirling.  This is when the enormity of the race became too clear!

As we got out of our car, my husband turned to the right to walk toward a white tented area.  I quickly corrected him- he thought we were going to this little tent to pick up my packet.  He thought that because the Triathlon at Ft. Wilderness two years ago with about 800 people had that....this however was over 20,000 people running not counting their entire families with them...it was in the COMPLEX.   As we now turned to walk with the sea of people toward the complex a wave of excitement hit me.  I was now possessed by a girl 13 years old going to see Justin Bieber!  I was pointing and jumping a little...I wanted a picture of everything.

On the way into the complex

Still on the way into the complex

In the complex...race packet pick up

The Expo with a lot of awesome vedors....

On the way out of the Complex!

I just had a compulsion to remember it all! 

What struck me the most was how organized, welcoming and detailed this part of the event was.  For a first timer coming into this type of race it could not have been more special!  There were plenty of workers directing you to the right place to go.  I am sure we all had a look of "first day out of the egg"!  We were directed in a perfect flow into the Check-in Building with everything clearly marked as to where to get your packet.  The woman who have me my packet explained everything so explicitly that I felt entirely confident of what was happening even though it was overwhelming! 

 I was only a little miffed when I saw an entire Kiosk with printers for people who hadn't brought their Race Waiver.  They made it sound like you would be jailed and fined if you didn't have it when you came but there were plenty of empty printers waiting for the negligent waiver criminals.  I was miffed because before we crossed the bridge out of St. Pete I had my daughter climb over the back seat to confirm I had it in the outside pocket of my race bag!   Later my racing buddy Lisa commented on it as well.  I then knew my intimidation with the waiver was a well organized move by the Disney Race Organizers.  Brilliant!

Signing the racers wall on the way into the Expo!

 As we exited the Check-in building the flow of people went right into the Expo Center with the vendors.  This was a very exciting because I had come determined to get a really cool, girly shirt to wear.  It HAD to be black and hot pink and voila - there was a perfect one for me!!!  I could have bought so much more but I had my hubby with me and I felt a little restrained on that end! He did splurge on me and bought me one packet of some super delicious energy bites that I ended up eating throughout my race!  Thank you honey!

love these

We then took a family picture at the HP Printer - "don't you want to buy our printers"  booth and I practically floated to the car with my excitement energizing me!  I had my own CLEAR Race bag stuffed with papers, samples, a huge glossy thick program, my race number with a chip on the back, and my new super cute race shirt.  WHAT MORE could a Virgin Half Marathoner want!  

More to come on my Pre-Race NIGHT!         

FRANTIC...

Today I had a pre-race panic.    Disney's Marathon Weekend is a HUGE race.   It's shear hugeness is better said with the made up word GIANORMITY!
(gei-norm-i-tie)

Looking at other known GIANORMOUS races like the Boston Marathon at about 29,000 people and the New York City Marathon at 47,000 participants, Disney's Marathon Weekend draws over 50,000 racers alone - 55,000 in 2010.  This doesn't count the families and spectators with them.

Now, the Disney Marathon Weekend is just that, a weekend of several races.   Friday begins with 5k and 10k races for adults and children races.  It moves onto Saturday with the Half Marathon and Sunday the Full Marathon.  The portion that I am numbered in is about 22,000 in the Half Marathon race!  Yikes!  That is a daunting number for a first time Half Marathon Runner.

But that is not what got me frantic today.  It wasn't trying to run with that many people...it was reserving a room on Disney property so I can catch a shuttle at 3:30 AM- yes, that's A + M - to the start gathering place and the race begins at 5:30 AM. (I don't think I've seen 5:30 AM since Austin was a baby!)
My hubby has been so confident in waiting until four weeks before the race to do this it put me in a panic today...sheer utter panic.  The kind of panic that makes your stomach tight and your heart rush.

I was never MORE relieved than when he opened his laptop and in 5 minutes on travelocity.com found several rooms available without having to sell my first or second born to afford it.  Ah, I think I will be able to sleep tonight.

Now that my training has hit a stride and the room is reserved, I only have to mull through all the pre-race and  post race logistics.  They are as follows:

1.  Having some supernatural ability to predict the Florida winter weather on January 7th, so as to decide what I should be wearing in the early morning hours of the race and what I can discard (to literally throw away on the race curbs) as I peel those layers off as the sun rises.  (Disney actually picks up all discarded clothing and donates them to charities).

2. Picking up my race packet the day before at a Disney Property location (ESPN World Sports Complex):  checking in, getting my race number,  getting the race chip and testing it.  Then walking around exhibit hall in a dazed awe.

3.  Deciding specifically when we need to catch the shuttle bus to get to the Epcot starting point. This will determine the wake up time - did I say it was probably around 3:30 A - M?

4.  Knowing exactly what I will need to bring to the race, regarding any "luggage' that I will want at the end of the race- like a change of clothes, or water or in my case fresh lip gloss and other makeup.  Those are checked-in and transported to the finish location.

5.  Getting a grip on the time line and the race route.

6.  Trying to firm up where my family should be and when....they are thrilled at the early hour!  This year I hope to be able to not look like I'm disoriented and retarded like my TRIATHLON pics when I came out of the water.  I still can't bear to make that public but here it is. Go ahead and get a good laugh at  my expense.  I'm middle-aged I can handle it.  (btw- I've lost weight since that TRI!)

I am literally hearing my husband call my name but not able to mentally associate where it was coming from
I just swam in the Disney's nasty lagoon for a 1/2 mile...I'm in post traumatic shock!

7.  Working on a plan of what to eat and when to go to bed and knowing I won't sleep well and just trying to stack up sleep the week before like a hibernating bear hoping that will work instead.

And that's about it.   It's almost like the training was the easy part!

BEHIND the SCENES....or knees.

So last night, after the 12 mile (or more) run, I was definitely having some pain and some swelling behind my knees, primarily on the right.   I did some "rolling" to massage my muscles, took an anti-inflammatory, downed some joint-support EmergenC and got a really long night's sleep!  Feeling better today.

 I have notice some weakness in my knees the last two weeks when getting up and down but it was minor;  not painful, just slow in getting their bearings.  But the back of the knee was something new and the fact that the right leg was predominant got my attention.  So of course I googled!

So here are the two muscles behind the knee.  They are supposed to be weaker and unassuming muscles because their primary function is to connect the top and bottom muscles of the leg and to facilitate the movement. I don't understand all of their functions but I did find out that there are two factors that can cause their pain.

 First, your feet have the most affect on these muscles.  How you land on your foot and how you turn your foot to power off again.   It is said that flat feet or shoes without good arch support can be a factor.  (Oh Lord, do not tell my husband who just helped me buy a new pair of shoes!!) Secondly, any swelling in this area might not have to do with these muscles at all but is a leakage of fluid from the knee into this area.

It is said that treatment for this area includes the following:
      - icing
      - massaging trigger points which are the OTHER muscles above and below this specific area.
         It is encouraged NOT to do vigorous massage directly on this area as there
          are very delicate tissues and blood vessels there that can be easily damaged.  (Oh Lord, I read that
           AFTER I used my roller there with some vigor to "work it out"!  Always read first, do later!)
     -  specific exercises/stretches that target the "trigger muscles".

With all that being said I can say a couple of things about how this happened to me.  I truly believe on the last mile I pushed myself too hard.  The fact that I was running like an "old man", shuffling, was the alert that my muscles were NOT wanting to run anymore and I was making my legs a slave to my determination.   I should have walked that last bit and listened to my body.      I think it may not be wise to do a "weird" form just to get through the discomfort.



I also think that with my new shoes I do have to watch my landing and powering off.   I did notice that my left foot got out of control and kept absurdly hitting my other foot on the side periodically how this would make my right knee have more pain I don't understand, but it does tell me I was wacky in my control of my feet!  I do know that my knees have been compromised and I need to pay way more attention to my landing and adjusting all that.  Doing that stuff can make a huge difference.

These are NOT my legs by the way....

Sometimes we put too much emphasis on our shoes and expect our shoes to do all the correcting.  They aren't BRACES - they are shoes and can only do mild correction.  The rest is up to us in our training to correct in form and make it a habit.  SO I have a lot of work to still do on that.   My thoughts are that I had just gotten it right and got new shoes which have literally shifted me and making me do new corrections.  Perhaps I will look into some taping or compressions that give a little bit of support in trigger areas.

The truth is just being "off" by a little in your spine alignment, the way you land on your foot, and which side of your body you are working harder can put tremendous undue pressure on joints and muscles and if repeated over and over brings injury.  That's a lot to pay attention to as you run, but it is ultimately incredibly beneficial - specially being in the post-mid-life category.  This group is working against a life-time of body shifting because of spinal compromises and the habitual joint and stance accommodations the body has already settled into.

Just some thought "the morning after"!

Oh and this...just a little Saturday laugh...

Today's Blog brought to you by the number "12" and the letters O M G!

One good thing about a 2-3 hour run is it gives you plenty of time to think about your blog.  I had this one figured out half-way through 12 miles!

I started my day with a sketchy 6 hours of sleep; meaning the off and on few I got as my sick son coughed all night long.   Moms don't sleep while their sleeping children cough.

I was up this morning with my running belt, extra water, cliff bars and winter running gear set to go.  It was 52 degrees on this Florida November morning; coldest morning yet this winter.  So naturally I had layers on and even went back inside at the last second before driving off to get a scarf, lest my neck be too chilled on my run.

Well, my first pointer to this being a hard run happened when I parked where I usually do by the trail in the park with a need already to use the restroom.  I had really hydrated up the night before and in the morning, so I needed "to go" right from the start.  As I got my water belt on, my iPhone strap on and my Gymboss Interval watch on I made my way to the bathrooms right at the parking lot by the trail - and Viola!  They were closed for repairs!!!      Let it be widely known that when a 45 year old woman who's  had two children and several bottles of water needs to pee and then she is denied access to do so - ITS ON!!!!   I had to go all the more and NOW!

I had to walk briskly across the parking lot over several little turn-in roads to another bathroom facing the opposite direction away from the trail.  I was freezing and did my business as fast as possible all the while wondering what "MAN"  made the decision to close those bathrooms!

I swung around the lot back to the trail feeling much more positive and started my Gymboss Interval watch and started running.  It wasn't even a 1/4 of mile in that a horrible thought hit me...I have to go again!  My water belt was putting just the right amount of pressure on my bladder that I obviously too hurriedly did not empty properly.   But by this point I was too far in the path and my Interval timer was going I really couldn't go back so I kept running.  Well take a guess- the next two miles were hard.

My screaming bladder became secondary as I began to sweat with my scarf choking my neck and the two layers of jackets constricting me.  I spent a 1/2 mile trying to detach myself from my outer clothes while running.  This is no easy feat with an IPhone band high with earphone wires on one arm, an Interval timer around the wrist and a water belt all on the OUTSIDE of these clothes I'm trying to shed.  I finally stopped running to do this and had to run carrying them until the swing around at the end of the two miles to the parking lot.

That's when I remembered the bathrooms were closed!  I had to then run to the far bathrooms with my load of clothes and finish that out.  Then I ran back to the parking lot to put away my jacket in my car.  That's when it hit me that I had been doing this with my Interval watch going and had no idea what that distance amounted to nor to how much time it took.   Now my timing and distance was compromised!  Not happy!

I made a flash decision to abandon my Run/Walk method and run like the wind to make up time...whatever that was.   I did this for two miles.    When I remembered I hadn't eaten anything.  I was about to reach into my water belt for the miniature Cliff bar (brownie flavored) when I remembered the large Macadamia White Chocolate one I had in the car.  At this point I was flustered and felt I needed some refreshing and I stopped and got it, taking two bites, leaving it and going on.

 As I went back to my Run/Walk method with the remnants of the Macadamia White Chocolate melting in my mouth all I could think of was the rest of that bar on the front seat of my car and that I wanted it.  Well Hallelujah!  Finally some good motivation.  I hit a stride and got moving around the trail to get the rest of it.  After I finished the bar I came to myself and had a good rest of a run.    The rest is history.

I will say however,  having "booked it" those two miles to make up time was not the smartest strategy for doing a longer distance today.  On my twelfth mile I was running like the 80 year old man I see sometimes on the trial shuffling along and my thighs and glutes were as hard as a rock.  Mile 12 was a booger.

Mile twelve is done and it needs to be redone the right way.  My time once I figured out my Intervals and the added 24 minutes on the stopwatch on my phone calculated my run at 144 minutes.   Now I say I did 12 but the run to those bathrooms were at least 1/4 mile...who knows.   So- next week it's back for a redo of 12!

It's all SENSATIONAL from here!

Today I purchased my new shoes.  Love them!  Haven't actually run in them but the SENSATION as I slipped them on and walked around in them was far beyond what I have had for two years in my old shoes...God bless them.  It's kind of sad to let old shoes go.  After all they saw the birth of the athlete side of me.  They saw my first full mile and my first long run of 11.  They even rode with me on my 12 mile bike at my first TRI.  So, I sort of feel an urge to shrine them.  My new shoes have 8 weeks to do any breaking they need - and my feet have 8 weeks to heal from any affects of the breaking.  I think, maybe naively, that this wont be necessary.  I will let you know.

The second thing on my mind today is another SENSATION.  I'm not sure what the name for it is, but I'm pretty sure there must be an official lingo for it.  It's what I felt as I neared race day for my TRI, when I was swimming, biking and running and doing it like I actually could be in a race and not without someone laughing at me.  Its a feeling that I am sure everyone feels when they have now accomplished things they've never dreamed they would be able to do, when they reach those goals they set months ago with a lot of doubt.  Now they are actually doing it and doing it with some confidence and assurance they can do at least that much on race day!

I now have more hurdles behind me in physical endurance than before me...yes I know I still have the race to do, but the grueling day in day out training where every day is a challenge while I'm fully aware there is still so much more to accomplish is vanishing. For instance, I have only 2.1 more miles to add to my longest run.  That's nothing compared to being at 1 mile looking for 10 more.  Sure I expect to be experiencing a lot of challenges on race day (more like pain and discomfort and exhaustion) in those last few miles, but it's different.

It's different because along with this Sensation I have now is another Sensation.  It is a HIGH!
Yes, a high!   A race pre-race HIGH!   I'm experiencing the excitement of the anticipated thousands of new people running or doing their run all aroundme.  It's a high from finally being running at the location I've been picturing in my head and reading about in blogs by other runners.  It's the high of the thought of  picking up my race packet, walking around the EXPO, finding out my number, etc.  All my thoughts are starting to be more about the race than the training aspect!

Even today after getting my shoes I went right to the store and loaded up on energy snacks and vitamin drinks and perused everything available that I might consider to start eating and using on my training runs so I can decided what to actually use on race day.  The preparation of the actual race.

I guess that's it.  The training turns to race day.  Everything now is about race day.  The shoes, the socks, the shorts, the belt, the energy pops, the song list, the pre-race schedule, the bed time, the wake-up time, the travel to the start line.   All of it is now pointed there.  And it is just beyond exciting and thrilling and I can't wait.

This Sensation is such that I know I will have to do this again...and again.  I know that because I remember it from last time and now I am having it again and it's awesome!  What would I do with myself if I wasn't training or racing?

So the report now - is SENSATIONAL!

Eleven..

I reached Eleven miles today...actually 11.1 - that little point one is very important!

Today on the long run I noticed a few things that started happening around mile 9.

1.  My left knee had a glitch and starting hurting periodically.

2.  I started chaffing...I know who wants to know that? But this is a common problem for runners.   Constant friction rubs the skin raw and it hurts.  Just remember this run takes over 2 hours of constant moving.  Nobody talks about it much, but you have to keep your arms a little further out from your body so they don't keep rubbing your sides.  Wearing the right running shorts helps for thighs that rub together.  There is even a product to apply that relieves and prevents it.  I'll be making adjustments necessary!

3.  My right foot again started hurting in the arch.  My feet could totally feel the pavement and it was a little painful.  I had to make a conscious adjustment to my landing to work it out.  Again, I think a nice new pair of shoes will solve this.  I love the shoes I have now- but I've trained in them for 3 years and I think they are ready to sit on the sidelines.  I also noticed a blister forming from- yes believe it or not- friction  against the edge of the lining in my shoe at the arch.

4.  My sweet little Gymboss Interval Trainer for the third time fogged up and I couldn't see the times of my intervals or how many I had done or had yet to do.  I had spent time last night trying to seal it with clear nail polish around the seams.  That was irritating, but it still vibrated to alert me to the intervals of Run/Walk just the same.  But nonetheless it pipped me off!  Thankfully I had my timer on my iphone that gave me a visual of my time.

5.  I'm thinking I will wear my water belt next time so I don't have to get off the track to get my water and snack which takes time.  Its amazing what a minute does to your time and pace.

BUT I did do several great things that I will keep doing and they ramped me up with a successful mindset!

1.  I logged every lap (mile) on my iphone timer.  This gave me a specific record of my time every mile so I can see when and where I am lagging as well as my average time.

2. I drank a lot of water the night before, taking in EmergenC last night and this morning.

3.  I had a little bit of coffee and a granola bar - in other words I gave my energy level a boost.

4.  I rehydrated, even just a bit, every two miles and on mile 6 I ate part of a mini Clif Bar to bring my sugar level up.  I noticed I actually got hungry!

5.  I picked up my pace significantly, pushing myself on the runs and then replenished and evened out my breathing during walks.  I didn't mindlessly run or walk- I gauged my paces in response to where I was in my body.

6.  On mile 8 & 9 I responded to a spurt of adrenaline and ran through the entire mile 8 and part of 9 without any walks.  This boosted my moral because I made up time and was totally stoked to do 10 and 11.

7.  I almost forgot this, but I stretched before I left the house.

When I ended my run, I stretched slowly with deep breathing because I could feel my legs aching.  I rehydrated immediately and ate a high protein meal as soon as I got home.

SO TODAY- I am one HAPPY, SUCCESSFUL Runner in Training.  

NICE TO SEE YOU ELEVEN you only took me 2.07!!!!

See this guy?

He stung me yesterday on my run....twice.  Well, maybe not exactly this one, but a cousin of his for sure!

I've been writing some informative blogs the last two times and thought I would stick this personal, random, just FYI blog in the mix.

But seriously , he stung me...did I say TWICE?

I was having a good moderate run of 4 miles timed just right before my long run on Friday..  So I was happy to have timed my week out perfectly, getting that run in was important in that flow.

Just as I was to mile 3,  feeling oh so fine,  I had just taken off my jacket.  A few paces later I felt it; a sharp piercing needle point poke.  It was right below my arm band for my iphone.  So I naturally thought somehow the armband was pinching me.  As I reached to adjust the band, the piercing became evident it was a bug and I swatted it upon which it landed on my shirt on my side.  In a split second it stung me again there under my ribs.  It happened so fast I was stunned and never stopped running in the process!

I was thankful that the woman I had just passed was far enough behind me around the last bend she didn't see the commotion and most likely embarrassing reaction.  I was NOT thankful that I had one more mile to run and on the backside of my trail with no short cuts to get to my car.  I had to keep running.

I am amazed that I have never in my life of 45 years been officially stung by a wasp or bee like creature before.  Probably because when I have seen one I run faster and they have no hope of getting me.  I am also amazed that this particular wasp had an opportunity to land on me without me noticing WHILE I WAS MOVING AND RUNNING!   Obviously this was a strain of mutant ninja covert wasps!  I never saw it coming!  That gave me something to think about while I was running with my arm and side on fire with intermittent piercing shooting pain. 

I was wondering for a little bit of my run back to car, with only one arm pumping and the other held out a distance from my side holding my shirt away from my side because each swath of material rubbing on the sting was crazy pain,   I was wondering, having never been bitten before, if I was one of the statistics of people who have allergic reactions to stings.   I kept monitoring my breathing, feeling my throat as I swallowed and moving my tongue around to feel if it was swelling or not.  A mental few pictures of "HITCH" came to my mind with Will Smith's lips swollen...it wasn't funny at the time.

I was tempted to tell a few people I passed (because at that point I was running pretty fast just to get it over with) that I had been stung.  I knew they wouldn't care and it really wasn't important to anyone except me, so I opted to do what most people do with non-important personal information, I posted it on Face Book as soon as I got in the car.

Well now here I am the next day after spending yesterday using every concoction of home remedies written as comments on my Face book post and fretful night of getting up to reapply cortisone.   I am convinced I need to do a blog on all the things that have happened and I have seen on the trail when I run.  I first have to get my phone out in time to capture the guy riding a unicycle playing the guitar!

HYDRATION! DRINK UP!

Here is something that is a key component of going the distance.  It's not great shoes, physical condition, or a good training schedule.  It is HYDRATION!

 I just read a great article this morning.  It's focus is pre-race hydration, but it truly give the insight in HOW to hydrate well.  I think the one thing new I have learned about hydration is to change my thoughts from just "RE-HYDRATING" during and after exertion but BEFORE.  In other words, "hydrating UP" not just before a race but before training and KEEPING my body hydrated all the time even during rest periods or non-training seasons.  There are so many benefits to staying hydrated that we only realize it once we do it.  Many common health complaints, such as headaches, lethargy, depression and bloating or weight gain disappear with a regular hydration lifestyle. For a runner dehydration even on its lowest level can affect performance through fatigue, poor performance, decreased coordination and muscle cramping.

Here is a portion of the article written by  Sarah Piampiano, 2011 Ironman World Championship Top American Amateur

I still have a lot to learn about the race, but here are a few pre- and post-race tips that either worked well for me or that I picked up along the way.

Sarah Piampiano @ 2011 IM World Championships

1. HydrationBefore: Staying hydrated was probably the most valuable thing I did leading up to the actual event.  I began my hydration routine a full 2 weeks before the race.  I was never without a water bottle and tried to drink at least one bottle per hour. I often used Emergen-C for electrolyte replacement and added salt or sodium citrate to every third bottle I drank.

  Lucky for me, I don’t get the unfavorable side effects that significant consumption of vitamin C can bring, so Emergen-C was a great resource for me.  However, if you are like many individuals who
can’t handle more than a few packets a day, try to find another electrolyte alternative (Nuun tablets are a good option).

The key here is to ABP – Always Be Peeing.  A word of caution though:  people who only hydrate the few days
before the race will likely pee out many crucial nutrients the body needs.  Give yourself ample time to incorporate your hydration plan into your pre-race routine.

After:  Post race it is easy to forget about hydrating.  I was a culprit of that.  It’s ok to relax and drink other liquids, but remember that keeping your body pumped up with liquids will help you recover much faster.  Keep the fluids  coming in!   

(The American College of Sports Medicine suggest that the guideline for good hydration should be to drink no more than 1 cup of water every 20 minutes and to add into your regimen some sodium, potassium and electrolytes. )

Just writing this is making me thirsty.

W A R N I N G:

The number one reason people don't show up at race day?

INJURY!

The main reason for injury?

OVER TRAINING!

The number reason for over training?

OVER ACHIEVEMENT!

As the weeks on the calendar seem to get shorter between you and race day, it is definitely a temptation to push every training, especially long run days, to the very point of exhaustion.  The stress of getting to the race and not having trained enough is a reoccurring nightmare and even daydream of a runner registered for a big race- novice and veteran!

I know in these last weeks I have thoroughly examined my training schedule and I see clearly the gap closing in and wondering if I'll be ready.   It's hard to take a rest day when you could be running and racking up miles on your log.  It's easy to keep running when that sharp pain keeps showing up but you think you will run it out.  It's totally tempting to add one more mile on your long run even though you already added two.  All that is a recipe for a training injury that not only can keep you out of training but also the race.  

And then there is the dreaded two weeks before the big race when you are urged to "taper down"  The taper down week or two has to be the hardest part of training.   To do LESS before you have to run the MOST!  What kind of sense does that make??  But it does.  You can't run your height of miles if your body isn't in ultimate rested condition.  But once again this is where the MIND of the RUNNER is the most powerful tool he has.  Because the mind is always running or wants to anyway.

So I'm determined to train smart and be careful even though at this point I want to push myself more than ever before.  The only positive thing about this temptation is the sign of total motivation!  I can feel the adrenaline increasing every week now!  But I'm going to make sure I make it to the race, because you can't cross a finish line until you start it!

Here is the article that inspired this warning in red blog;

                               Who Quits Before Race Day?
         Injury From Overtraining, Fear of Undertraining Can Lead to 15,000 No-Shows

                                                                                 By KEVIN HELLIKER

Run + Walk = WIN!

I just thought I would sing the praises of the Run/Walk Method for any doubter and for any "wishing on a star" new runners.

This method is truly a great tool for 40+ people looking to take up running or those who have physical challenges including never running before.  This method is not a cop-out nor is it less of a workout.  It simply is the smart way toward endurance running without injury and over-exhaustion.  I also truly believe that is it the glue to keep you running and from quitting because you can't run a long distance or for a long consistent time.

So here are some links that will educate and guide you into a new world of running through the Run/Walk System.

http://www.nytimes.com/2009/06/02/health/02well.html?_r=1&ref=health

The Leading expert and creator of a fail-proof Training system is Jeff Galloway.  Jeff has a plethora of information through video, articles, blogs, podcasts, apps and downloadable training plans.  You can start at this link:

jeffgalloway.com

With this method there is really no excuse not to run!   Yes I have the fever and I'm determined to spread it!  

I also want to thank my friend, Sarah Urich, who was my first inspiration to do a long distance race and recommended the Jeff Galloway Training!

Mile Marker...

Today I hit ten miles on my long run.  This is a miracle....or not.  Miracles come easily and spontaneously but I pushed and willed myself to the finish line of this run!  

Ten is an all important number for me in my training distance.  It means I am only three miles short of the race distance.  Ten means I am not a novice to long runs. Ten means the impossible is possible.

 I originally was planning to do 9 which was one mile over my last long run.  I was in a tizzy about getting this long run in before the rain came and determined to have a good one because the entire week I had not put in the miles I needed on normal run days.  This needed to be good to beat the hum-drums of  lack of discipline. Before I left the house I read on my Jeff Galloway plan, this week called for 9.5 miles. When got on the track and I hit that I thought what the heck, lets go to ten.  I mean really, after 8 it's all a blur anyway! JK!

This run was one that I also was pushing for a better time. Since my last run with Lisa I was convinced have get into a faster pace and cadence. (This wasn't just because of my long run with Lisa but because I was just getting sick of a year of watching 20 year old young things, 60 year old things and people with bad knees passing me all the time!)

I came out of the gate running fast and strong but  started feeling the effects of that push halfway through and my legs were having issues.  Usually exhaustion in the form of not catching my breath or fatigue gets the better of me, today my muscle strength or lack thereof were my nemesis.  Even my feet hurt.  I could feel the pound of the track and I was forming a blister on my right foot toe. (I think it's time for an investment in better shoes.) However, using the 3 minute run/1 minute walk intervals, the one minute walks literally kept me from cramping up or just falling from fatigue in my legs.

 This one minute walk- which seems like 10 seconds - truly is the life-savor for people who aren't ready to do full out-right runs.  There is NO SHAME in doing this program!  In fact it's the SMART thing to do if you have ANY physical challenges including being over 40, even if you use it as a start to your running life.  It PREVENTS injury during training which can take you out of your race, lets you finish the race stronger and your recovery time afterward is MUCH EASIER!  And for all the doubters and scoffers of the run/walk system -especially those who DON'T EVEN RUN themselves- you are still getting an incredibly challenging training and race.  Running and walking for over 10 miles or two hours is tough no matter HOW YOU DO IT!

One thing that hit me the most on this 10 miler was just how LONG it takes.  Regardless of how fast you  go, it takes a chunk of time to do it.  My time was 1 hour 56 minutes averaging 11.6 minutes per mile. That's two hours of running.  I never have thought of myself as ADH, but this is one scenario where that applies.  I can't tell you how I'm thinking, let's be done with this already.  I actually ran faster just trying to get it over and move on to something else in my day.  Hey, whatever the motivation, use it!

My 11.6 per mile is pretty good especially knowing my first few miles were well in the 10 minute range and knowing without doubt the last two or three were a struggle as my muscles were recovering from the push I put on them.  (The point of reference that makes this good time is the fact my normal mile is 11 minutes in the past and my goal is to shave at least one minute off that for the entire race.)

So today its all about embracing ...

Bayshore Boulevard Run - 8 Miles

I know this is blog is dated October 28th - but I'm blogging about my run last week. It's too eventful to leave out before I blog about my run today.



Last Saturday was my first long run with my Half Marathon partner, Lisa.  We've been training separately and have been anticipating a run together.  We decided to meet half way in Tampa to run on beautiful Bayshore Boulevard.  This is a coveted scenic running track on Tampa Bay.  The sidewalk runs along on the Bayside of the Boulevard for almost 8 miles and the other side is lined with million dollar homes and high-rise condominiums.  We happened to choose the first cool crisp Saturday in October under 70 degrees!

When we met each other in the parking lot we were high on excitement.  The cool weather, the early hour that reminded us of race day, the scenic beauty all got the best of us.  As we shivered we decided not to take our water-belts deceiving ourselves that the coolness would somehow keep us from dehydrating.  I know, that was stupid, but we weren't in our right minds with our giddiness creating a fog-like nonsensicalness.

I set my Gymboss Interval Trainer on our 3/1 run/walk alarm and off we went toward the end of the Boulevard that marked 4 miles.  So, first mistake: no water belts.  Second mistake, we talked non-stop for four miles.    We ran at a slow pace and winded ourselves with the lack of oxygen from talking and laughing.

At 3 1/2 miles we caught a flood of Susan Komen Breast Cancer runners, regretting that we could have done a 5k with them and counted it as part of our training!   The good news was they had a string of porta potties that was placed at just the right mile marker when we needed it!  After that short detour, we realized we were needing hydration and we hadn't reached the end of the Boulevard of 4 miles before our turn around.  That meant NO WATER for 4 more miles!  S-T-U-P-I-D!

You know how it is when you know you CAN'T have something?   You want it even more.  We were so thirsty and not only that we were getting drained from talking, our sugar level was plummeting and we were feeling the dehydration as the sun came beaming down dissipating the crisp cool air.  As we began to calculate our slow pace and the length of time it would take us to get back, Lisa announced we weren't talking anymore!  I announced we needed to pick it up.  THE FUN WAS OVER! LOL!

We pushed ourselves back to our starting point talk only about how to steal passing runner's water bottles!   As we got to the edge of the parking area where our cars were I announced we were cutting through, cheating us .1 of a mile.  We each went into our cars and immediately got out our water bottles.

We chugged our water down and laughed at ourselves, proud we did eight miles, did it together and vowed to learn from our mistakes for next time!

Lisa has been a friend of mine for 15 years through the good, bad, ugly and miraculous.  This training and the race itself will proove to be all of the above!  I'm glad we are doing it together.  Friends make everything better.