It’s been too long since I’ve put up a proper post. Sorry about that. My hiatus can best be explained as follows:
April 1-7: Week leading up to the half marathon. Not a great week. It took a lot of energy to actually get myself motivated to look forward to the race. Perks of this week included all of the encouragement from my coach, my yoga teacher, and from my friends at church.
April 7: The half marathon. See recap below.
April 8-14: Recovering from the half marathon. See recap below.
April 15-present: Getting back in the swing of things. Busy with PIET work and the final push to Shiloh’s graduation.
2013 Knoxville Half Marathon Review
On Sunday, April 7th, I completed my first half marathon. The week before the event, I wasn’t nearly as excited as my coach and other runners. In the fall, I was looking toward this event as my goal, but training on my own was getting me injured; and I didn’t actually start training with my coach until February, which isn’t enough time to train properly. But, at this stage of my regular training plan, building a base running ability, I was scheduled to do almost 13 miles for my long run anyway. It was perfect timing to do a practice race, too.
Before this event, I’d only ever run 9 miles total; and I was mostly nervous about essentially adding on an additional hour of running without working up to it. Then, when I returned to Facebook and saw everything my husband had done in developing an “entourage,” I started to freak out a little. (My beloved refers to these moments as “onion” moments because I’m apparently layered like an onion. Thanks, babe.) But then my yoga teacher gave me a small dose of common sense. I focused on the running only, and didn’t think about any of the rest.
Of course the first time you do anything, it sets a record, but I set a few personal records at this event, too. For people not in the running world, my time is not impressive at all. For reference, a 91-year old man finished about 10 minutes before I did. He set a world record.(Side note: If I even make it to 91, I’ll want a medal.) What IS impressive is that I did it. I did it with ovarian cyst pain. I did it overweight. I did it as a former asthmatic. I did it as someone who used to be so crippled by depression and anxiety that I’d only ever leave my home to work (and sometimes not even then). So yeah, that’s pretty impressive to me.
3/20/13 Time: 14:28 Ran my first complete mile.
4/6/13 Time: 28:20 Two miles that included walking breaks. Faster than my 1 mile of consistent running.
4/7/13 Half Marathon Records set:
Overall time: 3:18:48
Fastest mile: 13:00 (First mile)
Time: 39:40 Fastest 5K (3.1 miles/First 3 miles)
Time: 14:47 Fastest Finishing mile; I finished way stronger than I thought I could.
Overall, I finished about 20 minutes faster than I anticipated based on my previous long-run performance. I’m pretty proud of that. But I’m also looking to knock at least 30 minutes off my time before my next half marathon, so I’m focusing on ways to improve.
I’d already seen my recovery week plan, so I knew it was going to be a light week. What I didn’t expect was that I’d be so exhausted for so long, and that I’d hurt for as long as I did. When I came home from work almost every night that week, I did restorative yoga and went to bed at least 2 or 3 hours before my regular bedtime. Even though I’ve been getting enough rest, since the race I’ve been waking up exhausted and feeling incredibly run down. My coach told me that it’s typical to have an immunity zap after endurance events; and I’m confident that’s true, but all the pollen doesn’t help either.
As far as pain goes, I know it’s just something that has to work itself out. I know I’m not injured, and I know that I mostly just have to learn how to tolerate a different kind of pain. I can help things along by eating right/frequently enough, drinking enough, sleeping enough, and being mindful while exercising. The week immediately after the race, I was scheduled to log 10 miles, but I only did 2, and I walked it at that. I didn’t stick to my plan because I knew my body was telling me to be gentler than the plan had detailed. So I did restorative yoga and foam rolled like a boss.
Back on Track
The thing about taking time “off” from running is that it sucks coming back. I’ve been “coming back” for the last 10 days. I remember posting something like “2 miles today seems like nothing compared to 13.1 tomorrow” the day before the race. And now, it’s everything I can do to complete a 4-mile run. My body is still kind of recovering, and I know I can push through this; but I have to keep moving to do it. If I take two rest days in a row, I’m such a wimp on the next run. So now I’m back to working the plan. It’s harder because I have a different kind of pain to deal with in the process, but it’s still worth it.
As I mentioned earlier, this event was a training run for my goal event. As you’ve noticed my race countdown in the margin, I was set to participate in the first ever Mountain Mommas ½ Marathon in Sevierville, TN on Mother’s Day (May 12th). Unfortunately, the race was canceled due to low registration, which is certainly a wrench in my plan. I asked my coach if we should focus on 5Ks and 10Ks over the summer and set another goal for the Bluegrass Half Marathon in Johnson City on September 22nd. That’s exactly what he wants to do. We’re going to continue to build a base running fitness and start working on speed. First step, reduce the walking breaks to 30 seconds, and walk more briskly & upright.
In the meantime, I’m updating my countdown for the September event because that’s my goal, but I’ll actually be participating in several smaller events before then. If you’re local and want to hang, here’s my schedule:
Saturday, April 27th Dogwood 5K
Saturday, May 11th Run for Clean Air 5K
Saturday, May 25th KTC Expo 10K
Saturday, June 1st, Run for the Rose 5K
Wednesday, July 3rd, Pilot Fireball Classic 5k
Saturday, August 10th, Color Me Rad 5K
Room for Improvement
Clearly, I expect to improve my performance over time; and to do that I’m sticking to the training plan because it works well. But I need to focus on at least two other areas, too: diet and yoga. Since February, I’ve significantly increased my cardio work as well as general fitness (pushups, core work, leg strengthening). The result has been a change in my metabolism, which affects my hormones and my ovarian cysts. These changes are good in the long-run, but any changes with hormones are difficult to endure even if the end result is positive. I’ve been advised to focus on a diet of low-glycemic foods to help regulate my metabolism, so that’s where I’ll start.
With yoga, I just need to do more of it. So far I’ve been focused on running and strength training geared specifically for running. I’ve done yoga, but it’s mostly restorative. I’m not knocking it because clearly my body needs it; but my mental health balance needs regular, moderately challenging yoga. I’m noticing the twinges of easy irritability and difficulty with meditation. I’m noticing more resistance to change and less mindfulness of the moment. Yoga has been the best thing for me in conquering these challenges. Like being thirsty though, once you recognize it, you’re already dehydrated. While I’m also working my way back into running, I also want to focus more on working back into a challenging yoga practice.
Realistic Goal Setting & Scheduling
So far I’ve mentioned three areas of focus (running, dieting, and yoga), and putting time and attention into this many things is a lot for someone who also works full time and volunteers part time. I’ve learned through reading Zen Habits that making lifestyle changes requires focus and action on small, frequent habits as opposed to large goals. Fortunately, my running plan is something my coach puts together. I don’t have to think about it; I just do it. I’ve also already got an awesome yoga practice; I just need to do it, too. Putting together a detailed diet plan takes several hours of research, planning, shopping, and meal prepping. If that’s the only thing I need to do on my own, it doesn’t seem like much; but the challenge lies in finding the time to do it all.
Because it’s starting to get hot, I’ll be returning to early morning practices. I hate waking up so early, but it’s the only way I can feasibly see myself running through the summer. It’s more of an environmental constraint than anything, and I just have to accept it. With early morning practices, I can focus on doing my restorative yoga on those afternoons/evenings. On cross training days, I’ll do the elliptical and yoga instead of either/or. I’ll be building the near-daily habit of exercising early every morning (cardio/endurance) and every evening (yoga). I’ll still take my weekly rest day, too.
So, I need help with the diet. Do any of you pay attention to glycemic index? Have you researched it? I’ve done the cursory Google search, but I’d like more than that. If you have any low glycemic index meals, please share the recipes! I’ll spend some time researching/planning on my next rest day, and I’ll check back here for any tips you want to leave.
Thanks for reading and come back for more on my Knoxville Half Marathon experience in The Friends Who Waited.