I started my lifestyle change with the intention of losing weight. I began running in May 2012 and ended the year as a runner, not a dieter. I count calories and run at least three times a week. I've recently added strength training and plan on many events in the years to come with an ultimate goal of finishing at least one full marathon in the next few years.
Instead of a long-winded post about the race, how about some great pictures instead?
After 9 hours driving overnight Friday, we arrived in D.C. for packet pick up about 10:30am on Saturday. The pick up area was really high energy and very Nike-branded.
There was gait analysis (so they could recommend the best Nike shoes), a Nike store selling the Fuel bands (at $140), a Nuun taste station, an area to print your own cheer sign (where I made a sign for Zoe - the girl I run for through the IR4 program), and a Paul Mitchell station where they were braiding hair for race day.
After leaving the expo, we headed to the National Mall and walked the monuments we'd be running past the next day. In hindsight we walked WAY too much, but it was better than stopping to take pictures during the race.
Race day was perfect! Music thumped as 15,000 runners got ready to run the streets of D.C. and pass all this national monuments. As I set off I felt like I was going faster than my last few races but the energy was so good, I keep that pace for the first six miles! I ended up walking a couple times in the 2nd half of the race as the humidity started to climb. Despite walking for short distances in the 2nd half of the race, I still managed to PR and claim my Tiffany & Co. necklace at the finish!
All in all, it was a very memorable weekend and a lot of fun! I would definitely recommend entering the lottery for this race. The only disappointments I really faced were the over-endorsement of Nike (yes, I know it's because it's the NIKE Half) but this also meant that other goodies were lacking. We got Luna bars and sport bottles at the finish, but I missed the ordinary bananas I get at most races. I didn't even bother to stand in the long line for the finisher area, skipping the massage tent, Finisher gear store, and Paul Mitchell post-race hair studio. These are all great concepts, but the lines were ridiculous. That is one area that needs major improvement if Nike is going to host a race worthy of being a major draw. Would I do it again? Yeah - the course was great, volunteer support and energy was amazing (many marching bands, drum groups, a giant live feed screen of runners at mile 6, a screen with personalized encouragements showing your name at mile 10.5, etc) and how exciting is it to get a Tiffany & Co. necklace for your finisher medal?!? BUT - for the steep price of $150-175 it is a little bit of a let down. The hotels in the area are expensive and the tech shirt we got was bottom of the line. I gave mine to my daughter because it is way too short for me to consider running in. Final thoughts - this is a race you do for the course (or the necklace) and if you're willing to shell out the money it will be a great memory, but if you're looking for a sports brand to knock the logistics out of the park, keep looking. There's a lot of blitz and glam, but when it comes down to the fine details, Nike is still working on learning how to accommodate 15,000 runners.
If you read my marathon story, you got a brief homage to my treadmill, but it really doesn't do it justice. For starters, I am an outdoor runner. I learned to run during a drought, through a very hot summer. I hated treadmills and only relinquished the fight to run inside after TWO close calls running outside near sunset in fall/winter. At that time, I joined Lifetime Run and used the gym treadmills. If you haven't heard about it, Lifetime Run is a great way to get to know other runners, keep yourself accountable by weekly social runs, and really get the chance to mentor or be mentored by another runner. I personally help newer runners to improve and motivate them toward new running goals. If you have a Lifetime Run group in your area, I highly suggest checking it out. Anyway, I digress....
It was summer of 2013 when I started to consider running a marathon and stumbling across the article for medals I found the Little Rock Marathon. I was sold, if I was going to run a marathon, it would be the one with a big honkin' medal I could brag about for years. I looked up the date. CRAP! An early March marathon meant training through the winter. Yuck! That meant short days, cold weather and the possibility of ice and snow. Despite the idea of training through winter I signed up for the race.
I was a couple months later when I heard something about the Farmer's Almanac predicting an especially harsh winter. DOUBLE CRAP! That was about September and I then began to plan my training. I needed a treadmill and not just any Walmart special....I needed something that could take the mileage necessary to train for a marathon. I run tested treadmills at secondhand sporting goods stores but found a lot of overpriced aged models. I went online to try and research what models would be best for me and found Treadmill Doctor. This website was a wealth of information and contained unbiased reviews of all sorts of treadmills by price range. If you're in the market for a treadmill, this is the place to start looking for your best model option. It's also where I found and fell in love with the NordicTrack C1750 model. It had everything I needed: a strong motor, a wide and long belt/platform, a reliable cushioning system, and the mechanics necessary to take the kind of beating marathon training would dish out.
Not to mention, it had two things I absolutely wanted as my own guilty pleasure: the ability to run downhill and the iFit screen. I wanted this for one reason and one reason only, so I didn't get bored with running on a human hamster wheel. The iFit allowed me to run maps. I could run a course during training and it would automatically adjust the incline and decline as I ran. I was amazed and just had to have this fabulous, wonderous thing that made running inside less mind-numbingly dull!
The only hang up was that this treadmill was well out of my price range at $1,500. I had about $700 to spend on a treadmill and it was looking more and more like I was going to have to settle on the Walmart du jour. I searched Craigslist and eBay for options and stumbled across a C1750 for sale on eBay. It was another runner who was moving and needed the money. It had a full extended warranty and only 40 miles logged on it! That is either amazing luck or perfect timing. She wanted $1,100 for it. Still too expensive. I offered $700. No deal. I was lucky enough to talk with her and explain that i was going to be training for my first marathon and she really wanted to see her treadmill go to another runner who would really appreciate it. BINGO!!!! We settled on $900. $900 with full warranty for the exact model I had been drooling over!?!? HECK YEAH!!!!!
I got my C1750 around the end of September and immediately used the iFit maps to run my relay legs of the Bourbon Chase. I was able to train for the terrain of my event that was a state away! I was in love!!! Of course, winter approached and so did marathon training. The Farmer's Almanac was right and we endured one of the coldest, snowiest winters on record. My training went on, day in and day out, in the semi-comfort of my unheated garage. I ran beaches and Amazon rainforests on iFit. I even programmed in 5 mile sections of the Little Rock Marathon and ran it bit by bit to get acquainted with the course. The constant elevation change kept things interesting and seeing my progress on Google maps gave me something to look at besides the walls. I even added my iPad to the holder and ran while watching YouTube videos with "epic music"
It all helped the time pass and take my mind off of the fact that I was running on a treadmill. That was probably the only thing that made my 20 mile training run bearable indoors and I couldn't have made it had it not been for the amazing timing and luck that landed my dream treadmill. Don't get me wrong, I'm still an outdoor runner and have been beyond ready for spring to get here, but now when it's cold or rainy I don't hesitate to hop on the treadmill instead of bum about the weather.
I recently stumbled across a great blog article that hit home with me about the not-so-glamorous side of running. Thanks to Anne Mileski for this great post in RunAddicts.net
When I first started running, I didn’t realize how my body would respond.
Granted, I became a lot stronger as time went on, but there were also a
lot of not so pleasant side effects to my new hobby. Here are a few of
the most common ailments I’ve encountered and how to prevent them.
Blisters
This might be the most common issue new and old runners alike find creeping onto their heels.
Blisters love warm, moist areas where they can creep in underneath friction. Fast feet definitely fall into that category.
To prevent blisters make sure that your shoes fit!
It seems obvious, but if your shoes aren’t properly sized, they won’t
sit correctly and will facilitate blister-loving conditions. Also, the
longer distances you run, the more you need moisture wicking socks.
They are made of special material to keep your feet dry, making it
harder for blisters to form.
Check out our in-depth article about blisters.
Shin Splints
The #1 culprit for that aching on the front of your legs? Your stride.
Lots of beginners tend to run on the front of their feet rather than on
the balls. Make sure you stay centered on your stride and don’t favor
one side of your foot. Shoes can be another one to blame. Good running
shoes will have enough cushion to take the shock of pounding your feet
on the pavement. Go to a good sporting goods store to check out
something with a little extra pad. While you’re there, have them check
out your old kicks to assess your stride. Kill two birds with one stone
by getting shoes that enhance your natural stride tendencies and
provide adequate shock absorption.
There has been a lot of discussion about the correct stride and there
are a lot of different opinions on the correct way to land your feet
while running. We’ll cover this in an upcoming article soon!
We have written a Runner’s Guide to Shin Splints.
Tummy troubles
Remember that rule about not swimming for an hour after you eat?
If you’re experiencing nausea after or while running, you might need to
apply that rule to your feet flying as well. However, the more likely
suspect is dehydration. Make sure that you’re drinking lots of water
throughout the day. Besides keeping yourself well hydrated, water is
your number one cleansing source, flushing away toxins and all the bad
stuff you might be encountering throughout the day and in your snacks. But even if you’re getting 8 glasses a day, you need to hydrate during your training runs. Especially if you’re running for longer than an hour.
Carry a water bottle or try a hydration pack to keep your energy and
hydration up. If running like a camel isn’t your style, plan your runs
around drinking fountains or some other sort of water spot. Read more about hydration.
Sunburn
Unless you’re continuously running at night, always take the proper precautions to protect yourself from the sun. Depending on your location, lather yourself up with SPF, wear a hat and
get some good polarized sunglasses. Trust me, you’ll thank me later.
Chafing, Toenails, and all the Gross Stuff
Long term, long distance runners can vouch for the fact that running isn’t always pretty.
Do yourself a favor and make like a girl scout: be prepared. Use
Vaseline or another type of body gel to cover spots that might rub
against your clothing to prevent chaffing. Keep your toenails short so
they don’t hit the front of your shoes when you’re heading down
hills–that way they won’t bruise or even fall off (seriously). As for
staying dry, make sure you have moisture wicking clothing and a hat or
headband to keep sweat from burning your eyes. As a fellow runner, I can tell you that I haven’t experienced all of these things in full force.
Some I experienced right off the bat (shin splints) and others I got a
little taste of when I started to run longer and further. You may
never get a blister, or you might have to take off a couple of weeks
because your knee ended up being more serious of a set back than you
imagined. As long as you are smart, armed with
resources and confidence about how to jump any hurdle, your training
will be unstoppable. Maybe even beautiful.
As a new runner, I came across several names for runs that were as foreign to me as the trying to speak Farsi. Now that I can officially say I am a seasoned Fartlek veteran, I'd like to share a little info on just what those runners are talking about.
Fartlek: a Swedish-named run that means "speed play". Fartlek is an unstructured run that alternates moderate-to-hard effort intervals with easy intervals throughout. After a warm-up, you play with speed by sprinting for short distances (say from one telephone pole to the next) followed by an easy pace for recovery. Then at the next pole try running faster but not sprint-speed, followed by another easy pace. You can mix the pace and distance. These alternating unrestricted intervals help enhance your muscle fire timing and when integrated regularly into your work can help improve your overall pace and stamina.
Tempo: Think of an Oreo cookie (yuuuum....cookies.....). Okay, think of a turkey on whole grain sandwich instead. The warm-up and cooldown are your bread, and the meat of the workout is a run at an effort that's at or slightly higher than your anaerobic threshold. It's is NOT comfortable and NOT easy, but NOT impossible. Think of this as one step beyond your comfort zone. You can hear your breathing, but you're not gasping for air. You can't talk easily, but if you can't talk at all you're pushing too hard. This is that level of "I'm pushing myself but not trying to win the race". Think of an effort where you can talk in broken words. Tempo runs increase your lactate threshold so in the long run you'll be able to run faster with easier effort. It's not a fun workout but a necessary one if you're training to PR or complete a longer run event.
Interval: These are short, intense efforts followed by equal or longer recovery paces. For instance, run hard two minutes, the jog 2-3 minutes, then repeat. These efforts should be harder than tempo runs where you're fighting for air and counting the seconds until you can stop. The recovery jog is a blessed time to recouperate before the next antagonizing interval. Interval training improves your running form, endurance and your running economy.
Now, you're probably left with more questions than answers, like what is anaerobic threshold? What's a PR? We'll get there in time. After all, I've only been running for 8 months at this point and am by no means an expert yet. What I can tell you is that I Fartlek weekly and it definitely played a key part in my overall increase in pace in the autumn months. I personally hate trying to do interval work on the treadmill because of having to hit buttons whenever I want to switch it up, but once the weather warms up I'll be out there sprinting between telephone poles again and working on achieving a sub-30 5k time.
One of the techniques I've been learning about as a runner is rolling, or more specifically myofascial rolling. It's a pre/post workout technique used to aid in injury prevention and/or recovery of the muscles, and while they say it may be uncomfortable when you start out in rolling, my personal opinion is that you have to really be a sadist to give it your full effort.
So, What is the myofascial system? It's a thin silvery sheath of tissue that covers the outer surface of your muscles, including individual muscle fibers. While science hasn't completely figured out the fascia, they have figured out that the fascia and muscle can get stuck together (whether from prolonged inactivity, injury, or overuse) and when this occurs it can cause knots (aka "trigger points") that restrict movement, reduce flexibility and hamper muscle function.
Why is rolling important? Rolling releases the fascia from the muscle and stretches the muscle fibers and tendons, increases blood flow and circulation to the soft tissue, allowing your muscles to recover better and even perform better when rolled pre-workout.
Some key points to rolling out:
Avoid bones and joins - keep the rolling on the muscle groups and soft tissue areas only
Roll over each target area repeatedly - it's not just a "one and done" kind of thing
If you find a painful area ("trigger point"), pause on that area for a few seconds to allow the tissue to soften
Expect discomfort. Tenderness and bruising is common when you first start rolling (this is where the sadistic part comes in). As you get more familiar with rolling, you may even want to upgrade to a denser roller.
While there are many areas you can roll out, I'm including some of the key areas I've needed as a runner. If you want the full guide, there's a pdf download from Ashley Borden that lists many areas of focus for myofascial rolling.
The IT Band has been a big one for me and when it's flaring this roll out definitely makes me flinch but the relief the next day from sticking with the roll out is so worth it.
Hamstrings are extremely important to us runners and if nothing else, this one exercise should at least be tried after a run.
My latest battle as a runner is a burning tightness in my calves. My run coach at Lifetime Fitness has attributed it to a combination of pushing too hard (too fast), treadmill running (I'm used to road runner but the weather has brought me indoors), and overuse (I've been doing shorter treadmill runs on back-to-back days instead of every other day outdoors). This next exercise is just what the doctor (or in this case, coach) ordered.
While rolling may not be for everyone (because it isn't the most comfortable thing to inflict upon yourself), it is a great technique to adopt for injury prevention and to naturally improve muscle performance. There are a variety of rollers out there in a variety of firmness. While my gym has the black high density foam rollers like the one pictured, I'm considering getting something a bit softer until I'm used to rolling.
May will be my one year anniversary for taking up running. I'm not sure at what point you could say I went from trying to run to actually being a runner. "Runner" had an awkward, uneasy feeling in my mouth for so long and despite the consistent three runs a week I did through the summer I just didn't feel like I was worthy of such a title. I am by no means a fast runner. I'm still striving to hit my first 5k time under 30 minutes. But at some point between those grueling summer weeks of Couch 2 5k and my second half marathon in December, the title of runner felt like a badge of pride and something I had earned.
For all of those that are still new to running or are unsure if you could ever be a runner, I hope this inspires you to not give up. I struggled for many weeks. Some of those Couch 2 5k sessions seemed impossible so I repeated them. There were days I dreaded going outside to run, but I did it anyway. I was scared to try an event, but I signed up anyway. I was intimidated to have my stepdad join me for the event (he's a lifelong runner and marathoner), but he came and ran by my side the whole way. Being a runner is being a part of this inclusive family, whether you are running a 5 minute mile or barely walking a 20 minute mile. It's the decision that you are not going to simply sit on the couch. You are going to move. Your legs are going to carry you.
I connected to the road and left my stress and troubles there, pounding the pavement apologetically. It has taken every emotion I have thrown at it, filled me with a sense of accomplishment and set me at peace when the only thing that made sense in my life was to run. The smells of my country road through the seasons are comforts and familiar to me, as is every crack and incline on those roads.
My running is routine and without it I get moody. Dressing for a run has become routine. I have a set process of gauging the temp for how I'm going to dress for the run. I prepare myself mentally as I put on my run clothes. My mind races and gets focused on the run as I lace up my shoes. Adrenalin and anticipation mount as I set my phone for my playlist and strap on my armband. It's an addiction that improves your life and leaves you feeling so emptied and filled at the same time.
I've pushed my limits as a new runner, increasing distance and pushing my pace. While I've been lucky to avoid injuries, I've adopted running aches. My hip aches after a long run, my knee is sore the next day from a hard run. These are accepted as minor inconveniences and don't deter me from the next run. I've backed off of hard runs and long runs after my last half. The cold air and ice have pushed me onto a treadmill. It's still running but it's lost the luster and thrill of chasing the pavement. I eagerly wait for the weekends with good weather for that outdoor run.
I didn't love running a year ago and running didn't love me. It's something I have grown to respect and in turn respect myself more for sticking to it and pushing through when it got tough. I remember how far I've come. I was once told I had COPD. I was once a smoker. I took pre-diabetic prescriptions to ward off insulin resistance. I was told I needed to go on heart medication and that my triglycerides and cholesterol were going to give me a heart attack. I have overcome all of these obstacles and with every step, every footfall leads me further and further away from that person I once was. Running unshackled me and continues to let me go as far as I'm willing to push myself.
One of the harder things I'm finding in life is how to balance everything. It's not joke that today's society seems to be trying to do everything at every moment and time is spinning wildly out of control. I almost feel like I have ADD when trying to deal with and balance everything I want to accomplish.
There was a time in my life where working past 6pm was a regular occurrence. Now, I am out the door at 5:00 to get to my workouts. It does make it harder to get projects done and I have sacrificed my 5:00 exit for a couple urgent things I had to get done as soon as possible, but I hit the gym immediately after...BALANCE.
I count calories and my family doesn't. They refuse to try many of the wholesome foods I want to add to our grocery list, but there are some things we compromise on. Reduced fat cheeses, fat free milk, low carb breads, lean meats, fresh fruit and veggies. These have been family-approved and while they're munching on Oreos I'm snacking on flax and oat bars. While they're eating potato chips, I'm enjoying hummus. We make it work in a way where I don't feel like it's all junk around the house and they don't feel like they're grazing cattle eating grass all the time...BALANCE.
I spent the majority of 2012 running every other day. Running became routine, but my scale has also not budged. With upcoming obstacle course races, I needed to add upper body strength. With the help of my new Lifetime Fitness membership, I have 2-3 days per week dedicated to weight training, but can also keep my run schedule going strong for the half marathons and 10k's in my future.....BALANCE
Outside of all these things, though, I'm finding my head spins when I try to find BALANCE in getting the housework done, managing our finances, cooking from scratch (and trying new healthy recipes), applying to scholarships for my upcoming return to college, and planning a fundraising 5k/10k for a local non-profit. There's a lot going on and it makes it so hard to concentrate on one thing, to prioritize one thing over another. I almost feel selfish in putting my workouts above the rest of it. The one thing I do know is that when I'm running or working out I leave it all outside.
It clears my head, puts my mind at peace and allows me to just relax, de-stress, and reset. I may not have BALANCE in everything yet, but it helps prevent a sense of panic from trying to find BALANCE in this world spinning out of control. I'll hopefully reach a point of equilibrium one day, where it's not so hard to figure out what to tackle next and what deadline to focus on next. That day is not here, but for now I BALANCE the panic with my workouts and put the world on pause for just a little while because when it's just me and sweat and effort, my compass stops twirling. That needle settles on north and I am focused on improvement and being better tomorrow than I was yesterday. That steady improvement flies in the face of constant chaos and encourages me to keep in pursuit of my goals of self improvement and finding BALANCE.
In today's world, "normal" is a vast inclusive range in which the vast majority seems to fall and yet feel excluded from at the same time. "Normal" refers to our happiness, our job, our family life, our diet, our weight, our hobbies, and the list goes on and on. One thing that is quickly becoming evident in my journey to being fit is that what doctors and lab tests call "normal" may add up to something completely ABNORMAL.
Case in point, I've had insulin issues for the last decade. Not diabetes, mind you (although my grandma is diabetic), but my body makes too much, dubbed "hyperinsulinemia". Because there's too much in my bloodstream, the body has become "immune" to receiving it and efficiently processing the glucose it is there to convert (insulin resistance). In any case, modern medicine's solution was a glucose inhibitor frequently prescribed for diabetes. Again....I'm told over and over that I do NOT have diabetes but have had to take it for the last decade.
In addition to the blood tests to find out that little gem, I was also put through tests for thyroid and cortisol. Both came back "NORMAL" but in the low range of normal. So what does that mean? I was justified in feel off - fatigued, losing my hair, stressed out, knowing my body was "off" somehow, but lab tests still said it was within the fringes of what medicine considered normal. So, I accepted the professional medical opinion. I resigned myself to the outlook that while it was low it was still "normal" so I was find and was just being overly sensative to feeling "off". No matter how little I ate or how much I exercised the weight just would not budge.
Fast forward to today. I had my metabolic assessment at Lifetime Fitness. A little health and fitness test to determine where your body is in health and the best track of diet and exercise for you to pursue. What I found out is that over the last year of dieting and exercising, I have managed to reverse my glucose and insulin issue through diet & exercise rather than relying on pills. I have lowered my cholesterol and triglycerides to low and healthy levels. In fact, the only issues that remain are my HDL and adrenal function are low. The fatigued, stressed feeling holding me back originally is still the thorn in my side.
I've read the symptoms and natural remedies out there and I'm hoping it will be manageable by further altering my diet to focus on increasing lean protein and further limiting carbs, but all these years of trusting a doctor telling me I was "normal" has led to it being the one thing holding me back. I hope that I get these two numbers where they should be and the weight just starts melting off. I hope that it will be the answer that "normal" doesn't always mean "normal" because it would be an amazing accomplishment to show that modern medicine in all their over-priced tests and prescriptions couldn't fix what old-fashioned hard work and self-reliance is able to correct.
I know with the New Year everyone resolves to lose weight, quit smoking, exercise, blah blah blah.... The truth is, most of the New Year's resolutions fail. Gym memberships go unused and people quickly lose motivation. I realized long ago that my New Year's resolutions were a crap shoot. The one I have thankfully kept is from 2009 where I quit smoking. I remember it being close to midnight New Year's Eve and about two months in to my six month battle with pneumonia. I choked as I smoked my last cigarette and began my long recovery and new life as an ex-smoker.
Over the years I've learned it takes more than a calendar day to set a goal and stick to it. You have to have something special. That fire that burns no matter how hard things get. Something has to drive you from within, a determination that failure is not an option. For me, I surprised myself. When it came to finding the right drive to change everything I'd been doing, it was the fear of leaving my kids without a mother. That fear of succumbing to pneumonia helped me quit smoking and in November 2011 the doctor telling me I needed to start heart medication prompted me to change everything I knew about taking care of myself. After a year of sticking to calorie counting and adding running to my regular workout, I'm ready to make a new resolution and stick to it.
For 2013, I have resolved to be STRONGER. I don't just mean buff and hulking out, but to be able to stand on my own resolute of who I am and sure of myself that I will not be defeated. I'm taking a stand against tempting days when a burger and fries sound REALLY REALLY REALLY good. I'm not going to give in to that inner voice that says I can take it easy today because I've earned it. I have a long road behind me of progress and a long road still ahead and it's going to take strength of body, strength of mind and strength of spirit to get me there.
It's funny what motivates you. Outside of the fear, there's certain quotes, images, and words that fuel that inner fire. STRONG is one for me. It speaks to me in so many ways. My mom would be the first to tell you've I've always been strong-willed, aka bull-headed. I was born STRONG. I was not one to give up easily when I didn't get my way and somewhere along the line I lost my confidence and a part of who I was. I gave up that strength and gave in to outside pressures. I lost myself and that inner fire dimmed. It took a lot to find that fire again and each day, each new attempt, each workout, each event, each running bib and medal fuels that fire. I hate to liken myself to a phoenix because it has become so cliche, but I feel like what has clawed its way out of the barely glowing embers is something brighter and so much STRONGER than before. This last year has shown me just how STRONG I am inside and for 2013 I plan on pushing what I've got on the outside to grow closer in strength to what's inside.
