Final Race Prep

We're in the final days leading up to the race and I've learned there's quite a bit of preparation that goes into this stage of training.

1. Tapering Off- the closer to race day, the less you run. Prior to this experience, if you had asked me, I would have felt the opposite was true. I've learned that it's important to taper off the amount of running in the week leading up to the race so that your muscles can rest and you can be as strong as possible.

2. Wardrobe Selection- Make sure you know what you are going to wear on race day and the various logistics that go with that outfit. Never race with new clothing or accessories that you haven't trained with before. I've heard horror stories about chaffing and other discomfort that new clothing can cause.

Due to the expected rise in temperature, I purchased my first pair of calf-length running tights for the race. (Up until now, all of my pants have been long.) Today, on my lunch break, I ran 2 miles in them to ensure that they feel good and do not rub me. As an extra preventative measure on race day, I'll use Body Glide on my toes, thighs and sides. This nifty product protects your skin from friction.

Overacheivers

21 Days to Go - This was the day that I needed to hit double digits. A group of runners had invited me to join them for a 7 a.m. run but H was at a slumber party and I really wanted to enjoy sleeping in on a Saturday. Wendy agreed to drive up from Danville and meet me for a 9:30 a.m. run. As I arrived at the YMCA, the 7 a.m. crew was leaving and they stopped to tell me about their impressive 12-mile run. I was nervous enough about running 10.

Wendy and I set out on the Dick & Willie Passage Rail Trail and made really great time, running at a 8:15 per mile pace for the first three miles. I was actually shocked at how quickly we made it down to the turn around at Mulberry Creek. We've discovered that the more times you run a particular route, your body get acclimated to the elevation changes  We headed back up the trail and began running towards Liberty Street, a new stretch for us.

Running and breathing is challenging enough, running and talking is even harder and Wendy and I learned that running and complex math for us is just a no-go. In our calculations of time, map miles and estimated distance between trail landmarks we severely miscalculated our run. We discovered this error at mile 9 when we were half-way between Liberty Street and El Parral. At that point, there's only one way to get back...run!

During our run back we got to know the hill between Liberty Street and the Uptown Connection Trail well. This hill presented nearly 250 feet of elevation gain over the course of a mile and a half. Despite the fact that we walked up this hill some, ran two miles further than planned and took two restroom breaks during our run, we completed it an average pace of 10:05 per mile. 12 miles.... um, we meant to do that!

Almost there!

#KeepRunning #WeCanDoThis

Time to Celebrate

This week I reached a significant milestone...

Since December I have run more than 100 miles! No, not all at one time but over the course of my training I have steadily built up mileage. From someone who had not run for nearly two years, that's pretty exciting!

It's wild to look back at how far I've come since Brad Kinkema of the YMCA challenged me to run the half-marathon. (If you're new to the blog, you can read about that here.)

I remember the first day I ran 2.5 miles and Sharon Kirby cheered me on telling me how good I was doing. She said "before long you'll be running six miles like there's nothing to it." I have to admit that in between gasps of air I thought that idea was rather far fetched - but she was right! 

Looking back, I started small and set attainable goals that I could easily reach each week. I ran one mile a day as often as possible to build up my endurance and then gradually lengthened my long runs. By increasing distance by just 0.5-1 mile each run, I've inched my way towards my goal of running a 13.1 mile half-marathon on March 22nd. I surrounded myself with supportive runners that had 'been there, done that" and remembered what it was like just starting out. As a result of that support...I LOVE running! 

While along the journey there will always be doubts but I have proved to myself that I can do it - and you can too! 

If you're interested in running at all this is the time to take action. There's less than one month to go before the Martinsville Half-Marathon, 5K & Relay. Do your best and even if that means walking part of the race- it's ok. Challenge yourself to believe and achieve...you'll be thankful that you did!

#KeepRunning #WeCanDoThis

SNOMG!

Winter Storm Pax stopped by this week and left us with 14-18" inches of snow in Martinsville-Henry County. My family was fairly prepared for being snowed in a couple days - minus a serious craving for Doritos, which we didn't have. #Didn'tNeedThemAnyway

We enjoyed sledding, snow cream, building snow forts, making a snowman and making snow angels. All this trekking up and down the hill, packing snow blocks and rolling snow balls had to constitute some kind of cross training right? Two and a half days after the snow fell we ventured out to go restock on groceries...and yes, I bought Doritos!

35 Days to Go - H and I were enjoying the morning at home while Darrin went on an outdoor excursion to combat cabin fever. I planned to run at some point during the day but no firm commitments had been made. Mid-morning I received a text from Sharon inviting me to a group run. I knew going with a group would be more enjoyable than running alone so I jumped on the opportunity. H got to spend some time with his Gigi and Pops while I went out for a run.

Energy Boost

Over the weekend Darrin and I traveled to Winston-Salem, North Carolina to attend the Fly Fishing Expo. While in town we stopped by Fleet Feet Sports to check out the available selection of GU and other energy supplements.

The staff there was very friendly and knowledgeable and they walked me through the pros and cons of each type of supplement. They also shared their opinions on the various flavors. The supplements ranged in price from $1.35 to $2.25. I purchased a variety of types and flavors to test out during my training.

41 Days to Go - I selected Vanilla Bean GU ($1.40) as my first taste test. This product is intended to be taken 15 minutes before running and every 45 minutes during the run. After hearing stories from other runners about the gag-inducing thick texture of this product, my goal was to get it down and keep it down. I started off by drinking some water. The salesman at Fleet Feet warned me that you should drink plenty of water with GU. The texture was very thick but if you enjoy icing (I do very much!) you'll like it. I sucked down the entire tube of vanilla deliciousness, drank some more water, puttered around the house for 15 minutes and then headed out for a one mile run at a race pace of 9:25. I didn't have any problems during the run; the GU stayed down just fine. After the run I realized that when the salesman said "drink plenty of water," he really meant PLENTY of water. If you are not properly hydrated, GU will absorb water from your body giving you some serious GI issues. After an evening of discomfort, lesson learned.

It's What Runners Do...

This week it was so nice to get back in the swing of things after the crazy winter weather of last week. I enjoyed running with friends, got in three runs and even set a new personal record for my long run on Saturday. Here's how the week went...

46 Days to Go - I was excited to finally get to run with the YMCA's Half-Marathon Training Group again. During our discussions we learned about running supplements like GU and other similar products that give you a boost of energy and electrolytes during the run. It seemed like all the experienced runners in the group had very specific preferences of one brand or flavor over others. The bottom line, our coaches advised that if we plan to use them during the race to try out various supplements early so that we'll know what type we're most comfortable with. (I'm going to a sports store this weekend to purchase a variety of supplements and will have a taste testing session soon. Watch for that in a future post.)

We began the group run by turning left on Starling and running around the block. We turned left on Church Street and ran all the way down the the Farmers' Market then up Main Street before taking a left to go down the hill at Ford Street. We continued down the Uptown Connection Trail until we reached the intersection of the Silverbell Trail and then reversed the route. I enjoy running in Uptown and was happy with this route. One new element for me was Ford Street. Running down it was a breeze but coming back up was a beast. As we began up Ford Street our coach Becky yelled back at us "This is just a hill- you all can do this." My thighs burned. Behind me I could hear Richard shouting "Thank you Ford Street for making me stronger!" That helped me pick up the pace to muscle through it and when we go to the top, I couldn't help but give a joyful shout!

Links I Love

Here are some articles and blogs that I've read recently. I hope that you find them helpful, too!

• How to Make it Through the Slump by Meaghan O'Keeffe

• The Rules of Winter Running by Drew Grossman

• Dear New Girl at the Gym by Erica Millard

Happy Running! #WeCanDoThis

Running with Juan Archila

Leading up to the Martinsville Half-Marathon, Run MHC will feature the stories of other runners so you can hear different perspectives on how various people began running and what motivates them. Today's guest blogger is Juan Archila of Atlanta, Georgia. Juan is an architect, a husband and a father of two. He has been running for the past three years. 

After years of telling myself that I needed to get back into running, but never finding enough time, a wake-up call came in late 2010 when I was 30 years old.  A cholesterol test revealed that my numbers were great… for an 80-year-old.  At 30, though, I was at a high risk for health problems, and it was due to poor diet and exercise habits.  I love my cheeseburger, though, so adjusting my diet seemed unrealistic, but making time for running was not only something I wanted to do, but now needed to do for my health and for my young family. 

On January 1, 2011, I made the commitment to run regularly.  I chose the Couch-to-5k (C25k) running program, and set the Leprechaun Road Race 5K (Dublin, GA) on March 19, 2011 as my goal race.  With knee brace firmly in place on a brisk New Year’s Day morning, I set out on my journey.  Three years later, not only did I finish the 5K, I’ve done the Peachtree Road Race 10K in Atlanta on July 4 (three years in a row), the Rock ‘N Roll Half Marathon in Philadelphia, and countless 5Ks, 4-Milers, 10Ks, a 12K and a 15K since.  I am currently training for the Rock ‘N Roll Half Marathon in San Francisco after getting over a shin injury late last year. 

5 Mile Milestone!

59 Days to Go - I felt bad not going to the YMCA's training session the night before. I heard that they had a great time running in the snow but where I live, out in a rural community, it's important to get home before the snow sets in. There's a half mile incline between my home and the main road that does not get salted or scraped by VDOT. #CountryLife

58 Days to Go - Our training coaches sent out an email to the group reminding everyone of our training assignments for the week -  I needed to get in a five miler before the next session. They also sent a wonderful story to share from a fellow runner.

“A few years ago I was running in insanely high winds.  The type of wind that pushes you back a foot for every two feet you go. I may have had a little of a runners high or maybe I was just being my insane self but every time the wind would smack me in the face and push me back I would pound my chest and yell (yes literally yell out loud) “That’s all you got”. Last week I ran again in strong winds and this time I thanked the wind.  I literally said out loud “thank you wind for making me stronger”. I welcome opportunities like high winds, rain, snow extreme heat or cold, for I know it makes me stronger, better and tougher. When I finally get to the starting line I know I am ready for anything that day holds.  I also know I will crush my competitors that decided during training that it was too windy, too rainy, too cold or too hot to run. Embrace adversity for it will give you the edge to victory!”

This was definitely something I needed to hear. Reality check - it might be cold or raining on race day and there's no turning back at that point. Training in the elements is important so that you are ready for race day, no matter what mother nature brings. After work I headed to the YMCA to run on the treadmill since it was quickly getting dark outside. I ran two miles before getting bored. Treadmills are nice to have but pale in comparison to actually running outdoors.

"Just Keep Running..."

65 Days to Go - During the week I was contacted by a friend who's been reading the blog and was interested in running; we'll call her "Joy." I invited Joy to come running with me. She is an avid walker but had not run in quite a while. Joy had the same wishes as me to get in better shape so that she could keep up with a growing child. She admitted that she was concerned about being able to run a half-mile so I challenged her to do just that and try her best at half a mile.

I began running on my own, to get in my miles, and had arranged to pass by Joy's office when she got off work. I reached the three mile mark right as she came outside and then we began running together. When Joy felt like she needed to slow down we did and at one point when she felt like stopping, we power walked. We picked the pace back up and when she was at a point of desperation I informed her that she had already run four-tenths of a mile and needed to go just one more. The look on Joy's face was priceless - instead of worry it was suddenly "hey, I can do this!" She ended up running 0.66 mile and didn't give up. My total mileage was 3.66 at a pace of 11:03 per mile. Joy agreed to run a half-mile again in the following days to get stronger at it. I'm so proud of "Joy" and am sharing this story to remind all my readers that you've got to start somewhere to move forward!

64 Days to Go - I really wanted to reach the four mile mark and knew that I'd need a little motivation so I called on Sharon to run with me. Not only did she agree to help me get in four miles but she also brought along three other inspiring ladies to run with us. One of the ladies was this week's guest blogger, Tiffany.

Running with Tiffany Coleman

Leading up to the Martinsville Half-Marathon, I'll feature the stories of other runners so you can hear different perspectives on how various people began running and what motivates them. Today's guest blogger is Tiffany Coleman of Martinsville, who has been running for about six years now. I had the opportunity to run with Tiffany today and enjoyed getting to know her a little better. 

My name is Tiffany Coleman, I am 41 years old, I have been married for 12 years and I am a mother of 2 daughters CW age 8 and B age 6. My whole life I have been an active person who loves the outdoors. Every morning at 6 am I walked with one of my dearest friends.  She moved out of town after B was born and I dreaded walking alone in the dark…but I did. Then my brother made a suggestion that changed my life…..J who is 7 years older than me suggested running…….Hmmm I thought I could burn just as many calories in half of the time! 

Oh Happy Day!

January 14th was a momentous day for a number of reasons. First, it was my son's fifth birthday. Second, it was the first official day of the YMCA's half-marathon training program. Knowing that I would be running with the group after work, we had a series of mini birthday celebrations for "H" which included a special birthday breakfast and a class party. 

After work, Darrin took H to hang out with family members while I went to run. (We would meet up later for another small dinner celebration.) I walked into the Y and was greeted by lots of friendly faces. Some were confident as they had already been running greater distances, some were worried because they were not sure about running three miles, but all of us were eager to take the next step and give it a try. 

Twelve participants showed up to run. A handful of others stopped by to drop off their registration forms so that they could begin the program next week.
So... if you missed the first session, that's not an excuse - there will be more new runners next week!

Our instructors, Becky and Richard, explained that we would be running three miles. The route was from the YMCA down Starling Ave. to Hwy 220 and back, then we would run two laps around the YMCA block. Since the longest distance I had run so far was 2.51 miles, I was a little nervous but felt good knowing that no one would be left behind.

Words of Wisdom

We're 67 days away from the Martinsville Half-Marathon, 5K & Relay and my personal goal for today was to run 1.5 miles during my lunch break. In the past two weeks I've picked up lots of great tips but the absolute best piece of advice that I can give anyone interested in running is to find a veteran runner that you can connect with. Training for a race is intimidating but hearing from others that they once had the same concerns and challenges as you is very motivating.

Today, all of the advice that I've been hearing from veteran runners really helped me out. I seemed to have a million excuses not to run. I knew I needed to run and I wanted to run but doubt can creep in telling you that your stomach doesn't feel good, you have a headache, there's more work left to be done, I might get cold, etc. 

It's Not About the Numbers

Since I've started training and blogging, word has spread across the community about my, now very public, plans. So far everyone has been very supportive and excited for my news. My friend Morgan made cute handmade hair ties for my workouts, Katie shared her recipe for delicious peanut butter energy balls and colleagues throughout the community have been sending me words of encouragement. It is exciting and I hope that I am inspiring others to become more active in 2014 and challenge themselves, personally.

One of the most common questions I hear is "Wow, you're running a half-marathon; so how many miles are you up to?" The question is innocent and very valid. The first week, my answer was sheepishly "one." This week, my answer is a confident "one to two miles."

Running with Sharon Kirby

Leading up to the Martinsville Half-Marathon, I'll feature the stories of other runners so you can hear different perspectives. Today's guest blogger is Sharon Kirby of Martinsville. Sharon is part of an amazing group of ladies who are all wives, mothers and professionals. Not only do they share a lifelong friendship together but also the love of running. 

It was just over a year ago while on vacation with a couple of girlfriends that the idea of training for a half marathon came up.  

The discussion started at breakfast while the three of us sat around relaxing, enjoying our morning coffee.  It went something like this, “So T, how do you stay in such great shape?”……”I try to squeeze in a run several times a week; maybe 3-4 miles.  Hey, I have an idea!  Let’s all train for a half marathon!” And I, being a loyal friend, agreed without much thought or hesitation.  

"Baby It's Cold Outside"

75 days until the Martinsville Half-Marathon and "Brrr" is all that I can say! On days like this, it's time to take the running indoors. As I mentioned in previous posts, getting up and out the door is often the biggest obstacle to running (or any fitness program, for that matter).

I snacked on healthy nibbles at my desk throughout the day with the intentions of running during my lunch break. The problem is that I kept finding things that needed to be done (wink, wink). Yes, these could have very easily been accomplished AFTER my lunch break, but it made for a great excuse while it lasted.

Finally, at 2 p.m. I forced myself up from the desk to head out into the cold. As I drove the few blocks over to the Martinsville YMCA, I had doubts about running and whether there would be enough time. As I wrangled my bags to quick-change from office wear to gym wear I had more doubts, but those soon all vanished.

Two Miles!

As I've been working to build up my endurance, breaking the two mile mark was my next "baby-step" goal. The end of last week was bitterly cold. Yesterday I truly did not have time to run and tomorrow is anticipated to be the coldest day of the year. So...better run today!

Despite the fact that it was 32 degrees and misting rain on and off, I was anxious to just go and get it over with this morning. I got dressed to run and played with H while waiting for a break in the mist. About 11 a.m. I saw the opportunity and went for it.

The first half-mile, my fingers and cheeks were cold but everything warmed up as I got going. At mile 1.2, I shed my outer jacket after coming up a steep hill and around mile 1.3 the jacket made an excellent matador cape to swat at the neighbors' grumpy dogs as they approached me.

The last half mile was the hardest but the RunKeeper app (and lure of the cozy couch waiting for me) kept me motivated to push onward to my goal.

I ran 2.02 miles at a pace of 12:01 per mile and covered 140 feet in elevation gain. Now that I have met my goal, I can enjoy the rest of this winter day inside by the fire with a cup of coffee and a feeling of accomplishment!

My next goal is to run the same 2 mile route at a pace of 11:30 per mile.

Setting the Pace

Now that the critical "first run" (a.k.a. "get off the couch") event has occurred. I plan to update the blog each week with my training progress and helpful tips that I discover along the way.

82 Days to Go - I took my first run using the RunKeeper app. I ran the same residential route as my first run Dec. 28th. Throughout the workout, my audio trainer gave me information on distance covered and pace to push me along. It's encouraging to hear when I've hit a milestone distance. I was happy to complete the route without any walking and could tell that it was a little easier the second time around.

When I completed the run and hit the stop button, I learned that I ran 1.65 miles at a pace of 11:20 per mile. The charts on the app show how my pace fluctuated during the run and the elevation of the course. This particular route provides 130 feet of elevation gain, adding to the challenge. I'm looking forward to learning tips in the YMCA's training program on when to pick up the pace and when to go easy so that I can be more efficient in my running.

The RunKeeper app thinks of everything and even sent an email to congratulate me on my new record. Ok, so it was my first run with the app but I did set the bar. Thanks for the shout out and encouragement, RunKeeper!

Getting Ready

My number one concern about running in winter is the weather. I am a cold natured person to start with so I like being prepared and comfortable. While browsing Pinterest I found this great infographic by SparkPeople on how to layer up properly for running. It showed me that even though it feels chilly out, all I need for a 45 degree winter day is a base layer long sleeve shirt, a pullover or sweatshirt and running pants. No need to bundle up like a snow bunny when you are about to expend energy and heat things up!

Let the Journey Begin

Repeat after me..."I can run a half-marathon... I can run 13.1 miles... I can do this."

That was the synopsis of the internal pep-talk I had a few weeks ago after Brad Kinkema, the Executive Director of the Martinsville-Henry County YMCA, asked me to run the Martinsville Half-Marathon. It wasn't the first time he asked... Brad has been asking me to run for two years now!

To give you a little background, as the Director of Tourism for Martinsville-Henry County, Virginia, I've had some involvement with the Martinsville-Half Marathon, 5K & Relay ever since it's inception in 2011. It's a very popular event and many out of town visitors participate in it. Each year I have served on the race advisory committee to assist with marketing of the event and arrange lodging/shuttle packages for visiting runners. On race days my staff and I have manned cheering/music stations throughout the route. There is a small army of staffers, committee members and volunteers behind the scenes that make these races a success. The Martinsville Half-Marathon, 5K & Relay is a fun event and there is such a positive energy in the air but up until now I have been perfectly satisfied with my role on the sidelines.

I'm not a true runner. I've participated in a few 5Ks before and even completed the Harvest Moon Run 10K in 2011 as a personal challenge but I'm not a formally trained runner. Each time Brad asked if I would run the half-marathon in the past I would just laugh.