Easing into a new training plan

Are you thinking about beginning a new training plan to crush your next race? Did you think about what you should do to ease into that new training plan or are you just planning to 'jump' right into it?

Jumping into training plans is one of the number one causes for injuries! So many runners take a look at new race training plan and think 'that seems doable' and just forget about those weeks leading up to it. It's never a good idea to jump into a 20 mile week 1 training plan, if you've only built up to 10 mile weeks. 

I always like to add in 2-to-3 weeks of build-up, before beginning a new training plan. The build-up weeks don't need to be anything too crazy and it doesn't even have to include any speed workouts or goal-paced runs because you are just working on increasing mileage (it's never a good idea to introduce more than one or two 'new' things each week of training cycle). I.E. --> if you introduce 3 new miles that week and a goal-paced workout, then there's no room for also adding in a speed workout. It's all about BALANCE. 

I love to make my own calendars or keep track of my training runs on an excel doc! It helps me notice if I'm increasing my mileage too much each week or if I miss a few days from nagging injuries or being sick, I know that I will need to ease into training that next week (not just right back in full-bore). If you're able to reflect on your training each week, it will also help your MENTAL prep! I love to look back on my past training runs and remember those runs that I totally ROCKED- helps build up my confidence on my race day plan (or re-assess if things didn't go so well during training). 

PS HAPPY HALLOWEEN! Are you celebrating tonight, eating candy, or turning your lights off and pretending like no one is home? ->I will be eating some candy, watching my favorite Halloween movie Hocus Pocus, and not dressing up #adulting 

What techniques do you use to ease back into a training plan?

Do you use a calendar or journal for writing down some notes on each run/ training day?

The Half Marathon I'm doing in 3 WEEKS & Unplugging

Alright, so I FINALLY pulled the plug on a half marathon that I'm racing during this training cycle and it's in 3 WEEKS! I'm so excited (especially after seeing the awesome race swag (you have to check out their facebook page) that they've done in past years and because it's in another state that I can check off) and will be running the Jackson Hole Half Marathon during Labor Day weekend! 

The race looks like it gains little elevation overall and honestly looks like an amazingly organized event. I'm so excited to go there with Alex and Stella and since it's early Saturday morning, we'll have the rest of the weekend to explore Yellowstone some more (we went there about 2 years ago) and just relax. It always makes it easier when a race is at the beginning of a vacation/ weekend away. 

We are camping for the weekend (one night in Grand Tetons Nat'l Park & the other two nights in Yellowstone) and the course is run mainly on their bike paths (which are seriously so amazing). I CAN'T WAIT! I'd like to try to get in under 1:55 (and utilize some miles as my marathon pace). I'm still thinking about my race strategy, but thinking my first 3 miles will be a warm-up (around 9:00 pace), then 7 miles at marathon goal pace (8:46ish), and if I'm feeling good bump it up to around 8:30ish pace for the last 3 miles (finishing under 1:55)! That's obviously a 'goal race time/paces', so I'm open to whatever and would just really like to enjoy the race. 

This morning, I had my Track Tuesday workout (5 x 1 km repeats @ 7:12 min/mi with 400m repeats) and did it on the treadmill since I really didn't feel like going to the Track again and having it being used. I think next week the track schedule should change (getting ready for school to start) and I'll be able to use it again!

8 miles total (1.65 mi warm-up & 2 mile cool-down). I felt pretty strong and while the last 1 k repeat was hard, I could definitely still do another one or two before really struggling (which I'm taking as a good sign).

I'm really focusing on fueling properly after my runs, so I had some of the Superhero Muffins I made from Run Fast Eat Slow cookbook and their Can't Beet Me Smoothie. YUM! Also, definitely needed some Iced Coffee to wash it down. I'm also a bit disappointed because our temperatures are already starting to feel cooler and Fall-ish which means I will need to switch back to hot coffee here shortly. 

I slept better last night (normally I don't sleep as well before my speedworkouts) and I really think it was because I didn't overthink my workout that I had on the schedule the next morning! I actually totally forgot what my paces were supposed to be when I was getting ready to leave the house this morning and had to go back and double check it!

I'm going to try to NOT overthink my workouts for the rest of this training cycle because really, what's the point? We overthink things, stress about them, lose sleep, adjust our eating habits (maybe), and all for what? We typically don't gain much from overstressing situations, expect negative habits. Having confidence in yourself and these situations can be difficult to gain (especially in the beginning of a new endeavor), but it helps you tackle situations SO much easier (even IF they don't go exactly as planned). While it's definitely still a work-in-progress for me to have confidence going into each training run or difficult personal/work situation, I notice a large difference when I am able to really 'own' it and believe in myself. 

I saw this quote on my Facebook Timehop the other day and was really moved by it again. Maybe if we are able to 'unplug' ourselves from our destructive habits and thoughts, we'll be able to see the other side of each situation and believe in ourselves? Before tearing yourself apart, unplug. think. reset. and plug yourself back in. 

Remaining Positive During the Tough Times

This morning as I was entering mile 3 of my 6 mile tempo run, I had a really difficult time staying positive. My stomach was feeling funky and I was tired and the miles weren't flying by as fast as they normally do. I really just wanted to be done, but I knew I would be super bummed at myself if I just gave into these 'silly' feelings! So, I figured others could also be feeling this way either in their runs/ life/ work-outs/ your job/ personal life etc. and wanted to put out a few tricks that I do to help me get out of my 'rut'. 

1. Remember how far you've come. This doesn't have to necessarily relate to running (although it definitely can). Thinking back to other obstacles that you've overcome, goals you've accomplished that once were seen as impossible or difficult, places you've been able to experience that you never thought you would set foot on, or miles you've ran that you once thought seemed impossible-for-you can really help put things into perspective. I know this morning when I started to get really down and thinking there's no way I can go on like this for 2 or 3 more miles, I think back to when I've really ROCKED training runs or races and how at some points, they were hard too (and I once even thought those runs/races were impossible for me to accomplish). Know where you've started and be PROUD of that. You may not be where you want to be right now, but think of how far you've come during your journey- you are more badass than you give yourself credit for!

2. Take yourself out of the moment. This really really helps me when things get really tough. I start to day-dream. I might think about my day ahead or something I'm looking forward to. Sometimes when I'm having a really tough time, I think to something I've excited for MONTHS from now (i.e. Las Vegas or Dopey Challenge!). Knowing that you've got something to look forward to and plan for can help switch your mind from those negative self-talk to positive self-talk and happy thoughts. Maybe while thinking about these fun things that you have planned, you'll realize that where you are right now is a stepping stone towards reaching those trips/experiences etc. This is also a good time to daydream about those trips that aren't yet scheduled! I love to daydream about the places I want to visit someday or experiences that I want to partake in. 

3. Know that the pain is temporary. I'm really not a big fan of this saying, but it is really true and helps me push through the hurt (especially during races). I also like thinking that the faster I go (unless I'm in serious 'injuring myself territory'), the quicker I'll be done. That normally always does the trick because when you're in pain you really just want it to be over with! This also helps me get out of funks sometimes- know that the storm may be intense now, but there will be sunny skies up ahead and to just keep pushing through. Try to find the silver lining in your situation and just focus on that. It could be something as simple as being done with your day and going home to snuggle with your cat/dog/significant other (if they aren't a furnace like Alex is- too hot for snuggling!). 

What tips do you use to get you through tough times or hard runs?

Are you a fan of mantras? If so, what are some of your favorites?

Also, head over to the fitness tab- I've added 2 new arm exercises with the Bosu Ball that I'm loving lately!

JULY MILEAGE

Last day of July! Can you believe it?!? This month definitely FLEW BY for me. I think starting the month off with our vacation really made this month super funky and go-by with a bit of jet-lag. 

I hit my HIGHEST MILEAGE WEEK EVER this month and am still in shock! I'm so awestruck that I was able to run this much this month (including a week of only 20 miles) and am really excited to see what else is in-store for me during this training cycle. I'm feeling fitter and stronger than ever. 

I remember when I first started running and my long-runs would consist of running and walking (I think I was definitely battling Anemia as well) and would feel really disappointed after each training run. My legs would feel really heavy and I would just be defeated and continue to beat myself up about it. Now that I've over 50 miles longer than that milestone, I just feel really lucky, strong, and capable of so much more! It helps to have something stable in your life like running when other things in your life are unsteady and unknown. 

I love how running is always there. Like your favorite sweater, it just fits and works with you rather than judging you if you maybe gain those 5 extra Ibs around the Holidays.

The first full week of the month was spent getting back into work and day-to-day rhythm and also building up my base mileage before marathon #5 training would begin the following week! 

The next three weeks were spent building up mileage by 5 miles each week and now I'm at a point where I'll stay pretty steady around 45 miles for about 4 weeks before adding on a few more to get to 50!

I also got the new Brooks Ghost 10's and have seriously been LOVING them the past 2 weeks! I wish I could wear my running shoes ALL THE TIME. 

I'm still debating adding in a half-marathon into this training schedule either in September or October- any thoughts? I'm torn between wanting to keep building my base and keep chipping-away at my speedwork sessions and also really try to trim-down my half marathon PR to the time that I know I'm capable of! I'm really always into being adventurous and "going for it", but I also want to play this training cycle safe and come to the starting line ready to run it all out. Hmmm...I have until tonight to make my decision on the September race (the price increases by $10) and I'm giving myself a deadline (the end of this week) to decide on the October race! I just really love racing! 

I also had my first double-digit run since the marathon last month (10 miles) and it felt really strong. My training plan had me running at my long-run tempo pace of 9:29 min/mi and I was a bit skeptical of hitting this pace since I didn't start my run until 1pm on Saturday (it was overcast, but still over 80 degrees outside) and my legs were pretty sore from the week of tough training runs. I stopped a few times during my run to get in the shade and cool my body temperature down and take in some extra fluids to prevent dehydration. I kicked it up in the last mile (the bad thing about my garmin is that I'm unable to see what my average pace is throughout the run and only what my current pace is) since I knew I'd be close to hitting my average pace and couldn't be more excited to see that I hit my pace EXACTLY at the end of my run! This was such an uplifting feeling. I'm hoping to have more training runs like this!

I took Sunday as my rest day and ran 6.15 miles on the treadmill this morning to get me to 150 miles for the month at slow recovery pace (my heart rate didn't go above 150 so that's progress!). 

How was your weekend?

Thoughts on racing a shorter distance before a big goal race? 

Any big milestones for you this month or training plans scheduled for August?!

You'll Never Be The Best

It sounds really negative to say it out-loud or to someone else- "You'll never be the best". Is there such a thing as being the "best" at something? We can strive to be the best and we may even get really close, but being the greatest at something is really just an opinion. Sure, a lot of people may agree with you, but not every one- you'll always have a few that may agree that they were really good at something, but definitely not the BEST. For example, I could say that Michelle Kwan is the best figure skater of all time, many would agree with me, but a few could think that Peggy Fleming was the best or maybe Sarah Hughes- it's all just an opinion; you can't actually crown someone the "best" at a particular activity for the rest of eternity because there will always be someone better. 

So, you may be asking what brought-about this ray-full-of-sunshine viewpoint? I got a little down on myself yesterday because while I LOVE where I live it's kinda freakishly populated with really really good athletes. Like Olympiads, ultra runners, iron men & women, sub-3 hour marathoners, etc. Even when these athletes say they're not "really" athletes, they're still able to pull-out sub 3:30 marathons and mountain bike up the ski mountain and back down with little-to-none training. It is really inspiring, but it can also be a little disappointing. 

I've always been one to really work SO hard at something and for it to turn out only mediocre. Sure I've never had a DNF and been relatively injury-free (some may say these are pretty lucky endeavors in itself), but I've also worked my ass off to shave 30 minutes off my half-marathon PR and 45 minutes off my marathon PR. It could seem pretty judgy (doesn't it always seem this way when you're on the other side of the window pane looking in?) to say that most of these 'athletes' don't work as hard as I do and get leaps and bounds ahead of me, but it really feels this way. 

I know they always say like things will taste better the longer they've marinated or the hard you work, but don't you just sometimes wish things would come to you with a twist of a wand like in Cinderella (seriously what was Disney teaching me when I was younger?!)? I was stuck in a negative-Nancy viewpoint and just felt like giving up was easier than working hard;

I was looking at the entire mountain I had to move rather than just looking at the hill directly in front of me. 

And maybe sometimes we just need to settle. No, no, no. I don't mean this like "OK go ahead and settle on the fact that you're never going anywhere in life, those 5 last pounds are never coming off, you're never going to make any money might as well start selling your sole etc.- type of viewpoint". I mean it as maybe we need to be OK with where the chapter of our life is currently- I really struggle with this A LOT because I'm such a go-go-go chaser of dreams and big things, but sometimes I miss smelling the flowers and how I truly felt in each chapter of my life because I was SO focused on the NEXT BIG THING.

I've had to realize that there will always be someone better/faster/stronger/fitter/prettier etc. than me and be OK with that- I'll never be the best though. These are the things that make us improve ourselves and strive for improvement everyday. Without goals or others pushing us to be 'better', we would always just settle and never chase anything down- our running would stagnant, our lives would stay stuck on repeat, and your work would never lead you anywhere in life besides where you currently are. 

I think this will continue to be a work-in-progress type of thing for me because I am such a competitive person and really always want to be "the best" at something or just give up entirely. I'm working on just continuing to improve and not look at the big-picture all the time, but rather just focus on what my job needs to be today, this week, month, training cycle, hour, etc. 

That's enough of my thoughts and rants today- any thoughts?