Half Marathon Training - From Over Trained to A More Balanced Approach

Stretching Out At The End Of A Run - Peaceful & Connected

Over Training

Now that we have some decent running weather on the East Coast, I have been focused on getting some training in for my half marathon in April. I've also been focused on training on hilly terrain since the half I'm doing is well known for being hilly.

I was incredibly proud of my long run a few weeks ago - I ran 12.5 miles on some humbling hills in my local neighborhood. But there was also an inner voice that yelled CAUTION! I had already peaked in my long run at close to the distance of the half, and I had at least another 8 weeks before the race! It also took me quite some time to recover from those hills. I could barely run the week after and developed a nagging pain in the back of my knee.

As I get older, I get just a little wiser and pay attention to my inner voice yelling at me. I took the forced break the week after that run, and then eased back into my running schedule. However. I brought my long run back all the way to 8 miles, with a plan to increase it by a mile a week so that I would peak closer to the timing of the half.

This strategy seems to be working so far. This week I ran 4 times and managed to achieve some kind of improvement in performance - either distance or pace or both, while also taking on many humbling hills.

Run 1 - 3.5 miles @ 11:13/mile

 This run had one long slow hill of 90 feet for 0.9 mile and one short steep hill of 50ft for 0.1 mile.

Run 2 - 6.24 miles @ 11:00/mile

I ran longer and improved my pace. This run had:

• Hill 1 - 100 feet incline over 0.6 mile
• Hill 2 - 30 feet include over 0.5 mile
• Hill 3 - 70 feet over 0.75 mile
• Hill 4 - 90 feet over 0.35 mile
• Hill 5 - 25 feet over 0.3 mile

Run 3 - 9 miles @11:09/mile

I ran longer and tried like heck to break the 11:00/mile pace of my previous run. But I just couldn't get there. I did add a few extra hills at the end though.

• Hill 1 - 100 feet incline over 0.6 mile
• Hill 2 - 30 feet include over 0.5 mile
• Hill 3 - 70 feet over 0.75 mile
• Hill 4 - 90 feet over 0.35 mile
• Hill 5 - 75 feet over 1.1 mile
• Hill 6 - 50 feet over 0.2 mile
• Hill 7 - 25 feet over 0.3 mile

Run 4 - 5.0 miles @ 10:39/mile

This run is typically my slowest run of the week, particularly since it's the first run after my long run. However, I surprised myself today. I ran my fastest pace of the week and I've never run this fast on that course before! Clearly it was an easier run - only one real hill for the duration (40 feet for 0.3 mile). But still, it felt so good to finally break through the 11:00 minute pace! 

What I'm Learning

I've noticed I'm getting better at holding a little something back for the end of the run. Often running my fastest pace in the last mile. I've also noticed that by repeatedly training on hills, the hills are becoming less daunting. My toughest hill is 90 feet over 0.35 mile. When I'm running it, I feel like I'm going super slow. But I think this is in part because I race down it at 9-10 minutes/mile. I am slower going up, but not as slowly as I perceive (for me anyway). I've also noticed I'm doing much better with my runs when I'm not calorie restricting. I've been eating at maintenance level and consume a higher proportion as carbs and protein and I'm feeling great! I've decided that weight loss can wait until I'm done with my half - the energy I feel is worth eating!

I'm enjoying what I'm learning about myself during my training. I'm enjoying understanding what a mind-game running is. And I'm enjoying seeing what my body can do when I take care of it and train purposefully.

If anyone got to the end of this blog, I thank you! 

I can't wait to see how next week goes. My goal is 4 runs much like those above, but increasing my long run to 10 miles.

12.5 Miles...I Need A New Playlist

Today I achieved an all-time record in terms of distance...12.5 Miles! It doesn't seem too long ago that I was super excited about running 5-6 miles. This after running 11 miles for the first time last week. 

I'm proud I could do it, but I'm also humbled by the distance. 

I ran the hilly route around my home twice. It meant hitting 3 decent hills and two gradual inclines once around for 6 miles, and then deciding to keep going to go for them again for a second 6 miles. Honestly, the first 6 miles was fine. The next 3 miles was OK, and the last 3 miles kicked my butt badly. The only thing that kept me moving was my mindset...I thought if it feels this bad now...I can handle this bad...keep shuffling...keep going. And I did.

One thing I learned is my current i-tunes playlist for running isn't long enough. I ran in silence for the last 4 miles. I thought I would hate running without music...I actually didn't mind it. I listened to my thoughts, encouraged myself to keep going and took in more of what was going on around me. 

Hubby called me just as my feet stepped onto our street. I give him a time...worry about me if I'm not home by...XX time. I was just 3 minutes short of that time today. I admit, a few tears fell as I sighted our home. For the first time I felt that overwhelming feeling where you push beyond your obvious physical limits. I recognize that people do this ALL. THE. TIME. But for me, it was a first, and it was not an easy first. I don't know if I have too many more firsts in me. 

My half marathon isn't until Mid-April. I suspect I'm over training....I plan to pull back a little on the length of my long runs and add in some shorter runs to keep my weekly distance up. One thing I proved today is that I can do the distance...even if it's not pretty. Now, I just need to give my body some time to recover I think. 

6 Miles & Hill Training!

After lamenting about the terrible weather for training and my inability to get decent hill-work into my schedule, Mother Nature presented me with temps in the upper 20's (that's 20F), sunshine and no wind. Luxury! 

Needless to say I had to run my local hilly roads and managed 6miles. The first hill was tougher on my pace than the second hill. I think it's because the first one is short and steep, whereas the other is longer and feels more gradual, even though it has a higher climb. In both cases, I shuffled, but I did not stop.

I just have to be able to do this twice over (plus a bit) and I have that half-marathon nailed. Hoping for continued good weather so I can keep training on this course!

Winter Training For A Half Marathon - Who Came Up With That Idea?

My dress standard for winter running!

In April and November 2014, I completed my first 5K and 10K races respectively. What is a girl to do but start training for a half marathon? But which one?

After carefully examining all half marathons in 2015, I selected the NJ half because it is flat, and you get great views of the Atlantic Ocean. A downside was the 3-hour time limit which ensures the course is cleared for the marathoners run to glory (without running the back of the pack down). However, it turns out I will be traveling to a Fitness Weekend on the weekend of the NJ Half Marathon, so that has led me to select another race. The weekend before is the MORE/FITNESS/SHAPE Half-Marathon for women to be held in Central Park, NYC.

I have to admit I'm VERY nervous about this race. Whenever I chat to a fellow runner about it, the following conversation ensues:

Me: "I'm doing a half in April"
Fellow Runner: "Great! The NJ Half?"
Me: "No, the MORE/FITNESS/SHAPE Half in Central Park"
Fellow Runner: "Oh! That one is hilly! Make sure you train for hills!"

So, it appears I'm switching my flat scenic course for a hilly scenic course! At least they give you 4 hours to finish it!

Here are the famous climbs....I mapped the first 6 mile loop of Central Park (1st picture below) and my nervousness increased when I realized I'd have to run this twice plus another 1.1 miles to finish. I have found a local loop on roads in my area (2nd picture) that has some hills of similar amplitude, I just need to be able to get out there and practice on it - the snowy and icy conditions on our roads have prevented me getting any real training miles on it, I hope that will improve in March.

Elevation of The 6 Mile Loop of Central Park

Elevation of My Training Run - If I Ever Get To It!

On a brighter note, I had an all-time high for the distance of my run today. I managed 11 miles at an 11:55 pace per mile. I'm a very slow runner, but proud that I'm starting to log some good distances. This long run was at a well maintained park (no ice on the paths) with mostly flat terrain, so  not ideal for training, but at least I could run.

My Goals for the Half Marathon:

1. Finish it.
2. Finish it in under 3 hours

If the course was flat, based on today's run, I could achieve my second goal. I must admit though that I was knackered for the last mile - hoping another 6 weeks or so of training will get me ready enough for the full 13.1 and that I get some time running those darn hills. Wish me luck!

Losing Izabella

Izabella

A lot has happened since my last post back in November, a new job, the holidays and new personal goals are among some of the reasons I haven't blogged lately. But far and away the biggest reason is that a very good friend, Izabella, became seriously ill and suddenly passed away on Monday January 12th, the day before the 5-year anniversary of the loss of my first husband Stephen.

I can't describe adequately here how much her sudden loss shook me to the core. I had been privileged to be her friend for many years, but also to be present with her on her journey from illness, to diagnosis, to treatment. We were both confident that although her battle would be hard and exhausting, she would win it. She would win it because she wanted to and she would win it because she had to. Izabella wanted to continue to see where life would take her and she absolutely wanted to continue to be fully present in the lives of her sons. She did not want to leave them since like me, she was a widow, and they had lost their father just 5 years earlier.

In the days since her death, thoughts of Izabella continue. Fond memories mostly, but also wondering if there was more that I could have done to help her. I remembered back a few years to the times that we got together for lunch at a diner or local restaurant or participated together in widow/widower gatherings. We talked and talked, and often ran out of time. We learned we had a lot in common...of course, we were both widows, but we were also both born outside the USA, we were both professional women, we both had an interest in eating healthy and enjoyed the outdoors (Izabella loved hiking, I loved running), one of Izabella's sons and my son were around the same age and we liked people who were great thinkers and who were not intellectually lazy. These shared interests and similarities meant that as the years went by, our friendship grew from a small seed into something stronger.

During Izabella's illness, our friendship became even stronger. I was there for her, and she for me. Even though she was dealing with a life-altering diagnosis, she still made time to inquire how my professional career was going, how I was doing in meeting other personal goals and even listened to me when I shared petty issues in my life. That is who she was - a truly caring person. She had all the reason in the world to be self-focused and she wasn't. I truly admire that about her.

A week or so before Izabella died she said "Lisa, I need you in my corner." I reassured her I was right there...and I still am, willing to honor our friendship by helping her sons and family should they need it.

Farewell Izabella, I miss you deeply dear friend.

First 10K Race Done - Proud!

10K in 1:06:13 and 10:43 average pace.

Today I completed my first 10K race and I'm feeling really proud of myself! Proud not just because I completed the race and completed it in my all time best time, but also proud because I learned so much as I trained for the race:

• The beginning of an 8 week training plan feels fairly daunting at first, but somewhere along the way, maybe at weeks 5-6, it started feeling very comfortable. So comfortable in fact, that I began taking on longer runs than required for the once weekly long run.
• At first I was concerned with improving my pace. Veteran runners said, "For your first 10K, forget pace, it will take care of itself." As I look back at my pace for each run in my training schedule, I can see that I gradually improved it, regardless of the distance run! That's incredible to me. It almost feels like my brain and body remembers that I can comfortably do the pace I did last time, and improve on it just a little. 
• I need to remember that long runs are serious business for my body. One particularly humbling experience where I had plummeting BP and Heart Rate and needed an ambulance called, made me realize that food and hydration before the run and during the run are important. As is adequate cool down after the run.
• Instead of running the same courses over and over, it makes it a lot more fun to vary the course, and try to finish it at my local cafe! I run for my cappuccinos now!
• I'm still mulling how I feel about "racing". I run to be in a peaceful, happy and spiritually grounded place, and I'm not sure that I need to race to achieve that. In fact, the first time I raced in a 5K, although it felt good to finish it, I didn't enjoy it as much as I hoped. This time around, I enjoyed the race much more, was more able to block out the impact of faster paced runners on my energy, and race for me.
• It's really fun to do this with someone else. Today I ran with a good widow friend, and although we live too far away to train together, it was great watching her progress, hanging out at the start, lunching after the race and sharing the experience of it together. It really helped make it a lot more fun for me.

The Hare and the Tortoise - no fair Hare!

Artwork by Milo Winter. This image from The Aesop for Children is in the public domain. More information at Wikimedia Commons.

I remember the story of the Hare and the Tortoise from childhood. I loved the idea that slow and steady wins the race. But today, I learned that sometimes the hare wins!

I was enjoying a beautiful long run in one of our local parks today. Fall colors were everywhere and I was running at a good pace for me, even a little faster than usual for long runs. About halfway through my run, I see a shadow approaching in my peripheral vision. I'm used to being lapped by runners since I'm a fairly slow runner, but what? Wait!  Is that shadow WALKING?

Sure enough, a very tall man with a long stride (let's call him Hare) passes me (let's call me Tortoise), and he's WALKING! Damn the hare! I glanced down at my GPS watch, thinking my pace must have really slowed...but I was actually going faster than usual. I was doing an 11:37 pace. I estimated this dude Hare was probably doing less than an 11 minute mile WALK!

How could he?

The least he could have done was break out into a run before he passed me so I wasn't completely humiliated by a hare overtaking me. But no! Instead I detected a sort of swagger in his walk. Like he was waving his butt at me.

Now if the moral of the story was to be fulfilled, I should have found him snoozing under a tree somewhere ahead. But no, he was nowhere to be found!

To add insult to injury, he pealed off from the trail at some point, and overtook me again! I wanted to challenge him to a serious race but I was already eating his dust! Ugh!

Regardless of my humiliation, I still enjoyed the run and my cool down walk. The scenery was spectacular even if my running was not hare-worthy.