10 steps to running a half marathon

Last month I ran my third half marathon - the Flying Pig in Cincinnati - and it was honestly the most fun 13.1 yet!  Maybe it is because I've learned a bit of wisdom from my other two halfs, as well as the full marathon last year (read about that whole, crazy, amazing experience here)  The more you do something, even if it is challenging, it does get easier!

In the past three years I've gone from running 3-4 miles at most usually (besides a 10K here and there) to running several half marathons as well as a full marathon.  These goals were all accomplished AFTER I birthed two children and while raising two toddlers.  Not saying I'm a superstar or anything...but I accomplished several huge goals after life got exponentially more busy/challenging.

My long runs (the actual training) occurred on the weekends in the wee hours of the morning.  That was the way I was able to fit it in, since I am a SAHM the rest of the time.  One of the halfs I trained solely on a treadmill at the gym, which is doable...but I don't recommend unless that is the only way you can make it happen.

Alright mamas (or guys!) -- If you've never run a half marathon, but think you might want to make this 'your year' to train for one and accomplish that goal, here my ten steps for running a half - learned as a 'mama runner'...

{disclaimer : I'm not a professional so my "advice" is strictly what worked for me in my experience and should not be trusted as "medically correct" for all runners...just sayin'.}
1. Register for your race.  You have to just pull the trigger, pay the registration fee, and get started!  This will be motivation in itself. Find one that is local or even do a destination race!  It is really fun to plan a vacation around any race, especially if you go with friends. Which brings us to...
2. Get a friend to run with you. Even if you don't run the actual race side-by-side, it is so awesome to plan to run it with a girlfriend or two and keep up with each other during the training period.  Do at least a few long runs together on the weekend - this is awesome for catching up on life.  Then definitely have a celebratory meal or drink (or two!) post-race!  Make sure to take sweaty selfies and perhaps even coordinate your outfits.  Seriously - the camaraderie makes it more fun.

3. Update your race playlist!  Never underestimate the motivational power of music.  Inevitably one song will become your "anthem" during your training process and race.   Find your anthem!

4. Establish a pre-race and mid-race 'eating routine' and keep it up! cannot stress enough the importance of routine during the training process.  Get up the same time each week before your long run, and eat the same pre-race fuel.  For me this ritual involves a big plate of spaghetti the night before, tons of water, and bulletproof coffee an hour before race start time.  I used to eat a piece of whole wheat toast with almond butter for my pre-race breakfast, but I have trained my body not to need it that early in the morning. You figure out what works for you!   Best to avoid eating too much or anything greasy/heavy, though.  For during the race : I bring two Gu packets on the race with me. One I eat ate around mile six, then another at mile ten - if I think I need it.  Some people eat orange slices, Starburst, or running "gummies."  There are lots of options - you just need to find one that agrees with your tummy! You might not feel hungry during the race, but eating something can give you a mental boost anyway!  On your weekly long run experiment with different foods and the timing of eating them. Do not experiment during the actual race!!!!!!!

5. Try not to skip your long runs!  I know that with kids and work and the cold season that stuff happens.  But, especially with a half marathon, you really need that weekly long run (meaning you only have a certain number of weeks to get to your goal, whereas with marathon training you'll have some cut-back weeks.)  You need to gradually build up your endurance. I personally like to make it to at least 11 miles before I consider myself ready for a half.   You'll find that 'race day excitement' will help you get through those last couple "untrained miles" -- but, trust me, you will feel it afterwards.  Find a training schedule on Pinterest and use it as a starting point. 

take time to run even while on vacation -- these will be your most enjoyable and memorable runs!

6. Lay out EVERYTHING you need the night before. Races are usually pretty early.  (My most recent started at 6:30am.)  Make sure you have your race bib with safety pins, music device fully charged, Fitbit fully charged, outfit picked out and laid out, shoes by the door.  The worst way to start out a race is rushed/stressed because you forgot something.

7. Never trust the first mile - of the race or any of your long runs.  It could be amazing...or it could be super hard.  Your body needs time to find a groove during your race.  I've had long runs where the first seven miles were horrific, then around mile eight I started feeling amazing!  Give it time and enjoy the process.  Really be present during your run and pay attention to your body.  Or maybe zoning out and focusing on the music works better for you.  Slow down if you need to.  Walk if necessary.  Just try to keep going until you reach your goal for the day!

"Did you win, Mama????"  Yes Cormac, yes I did.  ;)

8. Don't skip the water stations.  (or Gatorade if you prefer that)  I've run three half marathons now, and I don't run with a water belt because I find it just too bulky.  There are awesome folks there to hand you cups of water or Gatorade nearly every mile!  This is more than enough water to get you through the race -- provided that you were well-hydrated to begin with.   Also, if there is any other forms of water (misters, sprinklers, people on the sides spraying runners with hoses) don't miss those either!!!!!!  Seriously, getting sprayed mid-race with cold, refreshing water can be a major morale booster!  Just trust me.

9. Reward yourself!  After the race make sure you reward yourself for accomplishing your goal!  Maybe it is to take a hot bath and then long luxurious nap.  A new pair of running shoes. A vacation?  Or make it as simple as going out for a meal and nice cold adult beverage with your running friends!  We had a couple margaritas after the last half, and, wow - they tasted amazing!   Everything will taste pretty amazing while you are on your runner's high post-race!  Try to avoid anything too heavy or fried, though.  Just sayin'.  (Bowel distress is common.)

10. Have a positive attitude through it all! Remember, a race this long is not supposed to be easy. If it was easy everyone would do it!  Enjoy the challenge of pushing your body.  Your body is amazing!  It can do things you never thought it could if you treat it right and train properly.  I started out years ago barely being able to run a mile.  Part of that was because I had told myself "I am not a runner."  I hear this from so many people.  If you make it a point to run, you are a runner.   One mile turns into 3.1 which eventually can turn into 13.1, if you want it to!

I hope this was motivating!

I've seen so many friends go from "run haters" to regular runners, and it is such a cool transformation to see.

+ + + + + + + + 

Happy Memorial Day weekend!

running - for my life.

I ran my first marathon at the age of thirty-three.  

It was honestly one of the most challenging and enriching experiences of my life.  The long hours of training on frigid winter Saturday mornings.  The amazing barrage of emotions and physical highs and lows your body goes through during the race.   

I laughed, I cried, I nearly danced at different points during those twenty-six miles.   

After running the marathon last May I decided I needed a break from running.  I’ve pushed my body pretty hard and it needs rest from running, I thought.  This is probably a normal response for a runner after completing such a huge run for the first time.

So I stopped running.  I kept working out, almost every day, but shifted my focus to group fitness classes and the elliptical.  Runs became few and far between.  

During this hiatus I easily lost the five pounds I gained during marathon training...you know, from eating everything in sight.  (Marathon training makes you very, very hungry - and makes you believe you deserve to eat anything you want!) I did a clean eating cleanse and kept up my healthy habits.  

Yet, despite losing those pounds, eating much more healthfully, and continuing to work out regularly...I became significantly depressed.

I’ve suffered chronic depression, on and off, my entire life.  I have accepted that it is a part of my unique psyche and something I can control, to a certain degree.  There are many things about my depression that I am actually thankful for.  However, that self-realization has taken many years, and is always a work-in-progress.  

When I was in my early teen years I had definitely hit a low point.  I had very low self-worth at that time in my life, and wasn't coping really well.  I know the teen years are angsty and hard for everyone to some degree, but this was definitely to an unhealthy level.

Then, out of nowhere, at age sixteen I discovered running! Up to that point I was a non-athlete.  Team sports involving balls and coordination made me anxious and I was pretty terrible at all the ones I attempted.  So besides the long walks I took everyday around our woods, musing over life and daydreaming about the future,  I didn’t get much exercise.  I never thought of joining track since I'd never excelled at track and field in elementary school, and my small high school did not have a cross-country team at that point.

Running was just not on my radar.  I'd barely gotten through the mile we were required to run in ninth grade gym class.  (Gym class...shudder.) 

//source//

Then, the summer before my Senior year of high school, I decided that while I might never be an "athlete," at least I could look like one.  So I started changing those walks around our property into runs.  I would run my heart out.  No one was there to watch so I pushed it hard and when I became too tired to run, I walked until I had energy to run again.   Or I would throw off my t-shirt, lay it on the grass and do crunches in my sports bra -- then I would sprint some more. It felt awesome.

I immediately saw the changes in my body.  That was not surprising.  I went from very average to lean and muscular pretty quickly.  

But much more satisfying than the ab muscles that formed or the newfound physical strength I felt...was the mental change I underwent.  I finally had a positive outlet for negative mental energy.   I ran out my aggression and angst to a large degree.  I discovered something that gave me self-esteem and a sense of identity.  I was a runner!  

//source//

God definitely showed me running.  He led me to it.  Out of love - to save my life.

So, recently, after years of consistent running,  I made a mistake : I stopped running.

I had forgotten how important this simple ritual of running was to my mind - to my entire life. 

And that absence took its toll.  

I thought my depression was worsening just because I didn’t have a big goal anymore.  Or maybe it was the age range that my two toddlers had reached -- both loud and kinda challenging in temperament.  Or perhaps I just wasn’t reaching my potential as a mother/woman?  Self-doubt started taking over my thoughts.  I contemplated the idea that I should start working again outside the home, or develop a side gig, as many of my mom friends had done recently.  

It was like I was fifteen again.  Who was I?  

Although I was functioning, I was not functioning the way I knew I should be.  I’m feisty in general, an analyzer and definitely an over-thinker...but suddenly I could not shake the negative feeling that I was spiraling downward in the dissatisfaction with myself.  My former delight in motherhood was waning, I felt constantly tired, and often hopeless.  I prayed night and day.  I called out to God.  I felt Him near me, but quiet.  I felt Satan attacking me with negative thoughts and whispers (sometimes shouts) of "You're not doing enough, Greta!" 

I even saw a psychiatrist for the first time ever.  I tried medication...and then something deep inside told me that wasn’t the answer for me.

One evening my husband and I were out at a restaurant having dinner with his boss, a co-worker and their wives.  I found myself chatting with the wife next to me.  She is a mother of four grown children, so I asked her how she got through those years, mentally, with so many little ones. I mean, I thought it was difficult with only two!

“It was hard.  My doctor told me either I needed to start running or I needed to go on anti-depressants.  So I started training for a marathon!”  She laughed casually at the memory, but her comment struck me.

In my head I was thinking - wow.  I know running isn’t the answer for every person suffering from depression, but her statement reverberated through my soul.  Running. Obviously.  I haven’t been running.  Why did I stop running?

Suddenly it was pretty clear.

I don’t just need to work out.  I need to run.  For my happiness.  

For my life. 

I recently began training again - this time for a half marathon in May.  As the mileage has crept up to five and six mile runs, my the cloud of depression has quickly faded.  Other things have helped as well -- reading God's word in the morning before checking any social media, seeing a therapist regularly to vent to and get new insights from, turning away from negative relationships and focusing on positive ones, joining (or starting) groups involving things I am passionate about...

...it's all a process, of course.  

But, for me, running has to be part of that process.

+ + + + + + +

As you look back on your life -- what have been your "lifesavers"?  

26.2 // marathon recap!

I guess I need to put my thoughts to "paper" about my marathon experience.

Wow - those were some four hours.  Twenty-six miles.  Some of them felt like a blur.  Others, well, felt like forever.  It was honestly the most physically and mentally challenging thing I've done...and yes, that includes natural childbirth.

I've had many mixed reactions to the marathon goal I set back in January.  Some people flat-out didn't care.  "A marathon?  Ugh.  No interest in ever doing something like that." Statements like that were usually accompanied by a look like I was completely nuts.  I tried to ignore the haters.

Others were much more supportive towards me, despite their lack of "running enthusiasm," cheering me on throughout my training with hugs and support and interest.

I get it.  It's not for everyone.

I trained for this marathon the best that I could, considering I have two tiny kiddos at home.  I worked out during the week, cross-training and trying to sneak in shorter runs here and there, including Fartleks on the treadmill.  I did my long runs Saturday mornings, pretty consistently, adding mileage each week, with the occasional cut-back week, or skipped week due to illness.

I did not follow a real training plan, which probably hurt me a little.  But hindsight is always 20/20, and while I could go on and on about what I would have done differently, that won't change the outcome.

I still ran the marathon.  I accomplished that goal.  I ran it and never stopped once.  Not even to walk briefly.   I pushed through when my hips were aching, my feet hurt, my legs felt like rocks that I was dragging across pavement, the sun beating down on me, half blinding me despite my hat.

So there were obviously physical challenges to push through, particularly since I was dehydrated from the get-go due to drinking too much alcohol a few nights before, and my feet ached before I even started from wearing heels all day Saturday at the Kentucky Derby.  I could say I regret those things, but my friends and I had such a memorable and fun weekend together, I really can't say I would go back and change things, despite it probably affecting my finish time at Sunday's race.

Another challenge : I had been training with the fitness app on my iPod tracking my pace and my mileage, and I found out on race day, mid-race, that it doesn't track properly.  Basically when I was at only mile 22 it was saying I had finished the 26.2.  So I really don't know if I had ever run more than 20 miles in my training, even though I thought I had gotten up to 23.  Yikes.  Clearly I need a Garmin.

Despite these physical pitfalls, I kept reminding myself that running a marathon is largely a mental game.  "So my feet hurt going in and I am probably overly tired and dehydrated.  So what?  I can do this.  My body can do this.  I will do this.  I will finish this race, because I don't give up."  That is what I kept repeating to myself.

I knew I would finish, but I also knew I would not finish under four hours as I had hoped, so that was a little disheartening.  I saw the 3:50 pace group blow past me early on.  Then, at about mile 24 I saw the 4:00 group zip past.  I didn't have enough energy left to try to sprint and keep up with them at that point.  So I had to kind of put that past me and just try to finish as strongly as I could.

Just finish, Greta.  That is what is important.

I honestly ran the first half pretty easily.  The famed hills of this race course were actually my favorite part.  Sure, they were hard, but some of the views and the downhill at the end was well worth it.  I personally thought the flat stretches were the hardest for me, mentally.

Another surprise?  How emotional I got mid-race.  I had read about other marathoners shedding tears while running, and I definitely did my fair share.  These were happy, elated tears - not sad ones!  An inspiring song would come on my iPod and I would get goosebumps and get choked up.   I'd see little kids about the age of Cormac and Finola on the sidelines, and I'd go give their little outstretched hands high fives as I ran by, and of course my eyes would well up, missing my littles and imagining them there watching me.  Sometimes even a kind word of encouragement near the end from a volunteer handing me water sent me reeling with emotions.

The best moment was at mile 23, which was kind of my mental milestone.  Every long run when I would get to only 3 miles left, I would think : I can run three miles, no matter what.  During the marathon was no exception.  I rejoiced when I got to that point.  Plus, my favorite song on my race playlist came on, my anthem for this race, Soul on Fire by Third Day, and I got this crazy runner's high and probably looked like an idiot grinning and starting to speed up at that point.

Of course, then I hit a wall at mile 24, and struggled through that mile as well as 25.  Ugh.

When I saw the mile marker for 26, I knew I was there and could continue without walking.  I was fairing okay mentally, my breathing was fine and I'd managed not to get any cramps/side-aches.  My lower body was feeling rough, though.  My glutes, hips, hammies, feet...pretty much EVERYTHING felt like it was ready to quit on me at any minute.

When the large white banner marking boldly exclaiming FINISH came into view I inwardly cheered and basically focused on getting there without tripping (as I am known to do) or passing out.  I tried to keep a normal expression on my face, one that would not scream out what pain I was in.   I blocked out the large crowds on both sides of me, cheering on the finishers.  I just had to get across that line.

My friends Beth and Kristina were waiting with huge smiles and one of those foil "blankets."  They pointed to a lady handing out pink ribboned medals.

Post-race was rough for about a half an hour.  I felt like if I stopped walking my legs would give out.  But then I got extremely nauseous and dizzy and absolutely had to sit down.  There were lots of snack options and people handing out water and Gatorade.  I managed to grab a water bottle and some oatmeal raisin cookies and hobble to a curb, where I could barely manage to sit down, and force myself to eat and drink.  I did not feel hungry.  I felt like I was about to collapse.

Finally I rallied enough to get up from the curb and walk with my friends to the port-a-potties.  Surprisingly, unlike the two half marathons I ran last year, I had no bowel distress after this race.  I must have finally figured out my fueling - yay!

OR...I didn't eat enough?  Because after using the bathroom I then felt extremely dizzy, as though I would pass out at any moment.   My friends were really patient because I basically just veered off our path to the gear buses, plopped down in the dirt, and started to breath with my head between my knees.   I thought at any moment I would vomit.  It honestly felt similar to "transitioning" phase of labor.   Fortunately the breathing and sitting helped, and the forcing myself to keep drinking my water, even though I didn't want to eat or drink anything.

After that the nausea subsided and we were able to walk to the nearby restaurant where a couple of my friends (and biggest supporters!) were there waiting for us with a table outside.

The beer I ordered tasted magnificent.

I am so glad these ladies were there to share in the experience of my first marathon - and their second half marathons!  Both finished and did AWESOME!  (Roomie Reunion Weekend recap to come!)

Oh, and my finishing time was 4:03.  Three minutes over my goal.  Doh.

I guess that means I'll have to run another. :)

t-minus four days until the marathon...and a roomie reunion!

I can't believe I will be running 26.2 miles in less than a week.

I ran thirteen last Saturday to cut-back from the 23 I ran the previous (FYI I really didn't following any "real" training program, so please don't think this is what you "should" do.) 

Yes, I got up to 23 miles, and am just hoping that adrenaline and race-day excitement gets me through those last few miles.  I am super excited for the race, a little scared I'll trip + get injured or lose my Gu or something equally wacky, and very much dreading the approximately three days post-race that I will feel like a crippled old lady who can hardly walk/move. 

My body is ready for a break from high mileage, and get back to my everyday, consistent running. 

In other news - my roommates from my second year of college are coming into town to run, also! Tomorrow is the start is our annual Roommate Reunion, and I am so pumped to be hosting this year.  We met when we were nineteen, and have managed to stay friends the past fifteen years despite us all moving to different parts of the country.  

(You can read here about these fabulous ladies, and here about last years reunion in Vegas!)

I think that is what makes our friendship especially fun, though - we get to travel and have unique experiences every time we see each other now!  

Such as our weekend in Las Vegas one year ago...

at an ice bar with our stand-in fourth roommate (aka we didn't know that girl in the back)

bright lights, big city

So this years reunion will not be full of glitz and glamour (and lots of sequins!!!) like Vegas was,  but it should be a pretty fun time here in the Bluegrass State!  Instead of sequins we'll be wearing polka dots at the Kentucky Derby, and instead of staying up until the early hours of the morning, we will be going to bed early Saturday night to rest up to run the Flying Pig.  

Excited for it all!  

Anyone else running a race this weekend???

Whatever you do, enjoy it!

19 miles

Want to know the secret to running nineteen miles, for the first time ever, like a boss?  All you have to do is complete three consecutive Saturday runs (mine were 15, 17 and 12 miles) on the treadmill, inside a sweaty gym, watching infomercials E! News and Kardashian reruns, and then do your nineteen miles outside, in the fresh air, in 40 degree weather.

You will run it faster than ever,  just from sheer relief of not being on the treadmill!

Complete bliss.

I am happy with those stats, especially since it includes running the first three miles with my dog, who, let's face it, has to "go" about four times every time we run.

Finally I felt motivated, like I could realistically run twenty-six miles.  I couldn't believe how quickly the miles ticked by.  Even after thirteen I was feeling amazing, which is odd because I struggled through twelve last Saturday on the treadmill.  (Reason: changing up my in-race fuel.  I ran out of Gu, so I nibbled on a protein bar during my run.  BIG mistake.  My stomach was in knots for miles.)

But nineteen was good, almost easy.  Does that mean 'twenty miles' is going to kick my butt?  Probably - but just so thankful the weather is warmer!  Now I know why professional marathon runners (is there such a thing?) move to places like Arizona during winter months to train for races.  

That is really all I have to report.  I have been doing a lot more daily yoga stretching, which I believe is helping my knee and body overall.  Longer post on this, soon!  

Last week's training...

Sunday:  Recovery!  (12 miles on the treadmill due to rain...yes, I am a wimp.  I should have ran in it.)
Monday: Ran 3 miles with the kids (double jogger) - whew! they are getting heavy!
Tuesday:  this 16 minute Miley Cyrus leg workout during naps
Wednesday: AM gym - 5 mile Fartlek
Thursday: no workouts due to sick baby throwing up all day long.  unless you count endless laundry as a workout.
Friday: AM yoga class
Saturday: 19 mile run (outside, finally!)

+ + + + + + + + +

Twenty miles this week!  Eek!

Praying for lovely weather and healthy kiddos!

PS: Vanilla Bean Gu - my new favorite!  

17 miles - take two! (on the treadmill)

The snow and the cold, especially after being in Mexico, have really been really bringing my outdoor running down.  As in, I basically went on an "outdoor running strike," fearing (perhaps irrationally) injury due to running on the snow and ice.

So my last two long runs have been on the treadmill at the gym.  

Yes, fifteen and seventeen miles - on the treadmill.

Yikes.

//source//

I trained for my first half marathon last winter/spring entirely on the treadmill, so I am not unfamiliar with this torture.  (Although then the most I ran was twelve miles on it.) 

Basically, you have to go into it with a good attitude, like any run.  Tell yourself you can do it.   Bring water, music, a book, GU, whatever you need to get through a long run, assemble it all on your treadmill, and get settled in for your run.

Tell yourself how lovely it is that you are not in the cold, jumping over icy patches on the sidewalks and bundled up in a ridiculous amount of clothing.

Remember that some (all?) machines will automatically go into "cool-down" mode after sixty minutes, so you'll have to find keep track of your mileage and start it over when that happens.  I ended up just running six miles and then starting it over (twice) before it automatically shut down so I didn't have to try to remember a random number.

Either be motivated by all the numbers staring you in the face...or cover them up with a book/magazine/towel.   I personally like seeing my pace (I don't own a fancy running watch) so that is the one highlight for me being on the treadmill.  Still doesn't exactly help me know what my pace will be during the marathon, but I was able to find a pace that felt comfortable enough that I think I could run 26.2 in.  I am only assuming it is close to what I am running when I am running outside.

Overall, my treadmill run went fine.   I had woken up with soreness in my right quadricep so I noticed that at first, but soon that pain was overshadowed by a dull pain in my left knee.  At ten miles I was a bit worried and decided I wouldn't try to push it in the last half of my run, when I would typically try to sprint toward the end.  I have never had a true injury from running, so I am crossing my fingers nothing crazy happens before the race!!!

My legs were VERY sore after this run, as they were the last time I attempted seventeen miles, so I did a hot Epsom salt bath with eucalyptus essential oil added and that seemed to help.  Anyone other runners do this?  I decided I would prefer it over an ice bath.  Again, I am completely over all things cold.

Last week's training...

Sunday:  Recovery!  The day before I did a 15 mile treadmill run at presumed race pace (8:30 - 9:00 miles is my goal for the marathon...hopefully a bit faster!?)
Monday: 10 minute intense lower ab workout and this hip opening seated yoga sequence during naps; PM gym - light cardio
Tuesday:  PM gym - 5.5 mile Fartlek on the treadmill that I just kinda made up on the fly.  Ranged from a 9:00 pace to a 7:00 pace.  Can I just say, I LOVE Fartleks???
Wednesday: no workouts. Hate to say it, but I give the "monthly" excuse!!! Just wanted to eat chocolate and potato chips and hide...
Thursday: this 10 minute ab workout and this Miranda Kerr butt workout during naps
Friday: AM yoga class
Saturday: 17 mile run (treadmill!) at race pace.
This week I am going to really concentrate on doing more yoga!  My once-a-week one hour long practice on Friday mornings is wonderful, but I really want to work even more on poses that could help with my running...and opening up my hips, which are always tight.  It's sad.

So my challenge to myself is to practice each of these poses every day -- any other runners with me on this?  I love yoga and do believe it can help me in my running, as it has helped me mentally in everyday life, and physically in preparing for my labor with Finola.  So this week I will be more intentional to work a bit of yoga into every day's training.

Anyway, hurray for warm weather happening this week - finally!  I am looking forward to a long outdoor run this weekend!!!

a unintended mileage cutback...and a valentine's recap!

So, um, yeah...about last week...

...wasn't my most productive week.

Just as I was about to leave the house for my 18 mile run on Saturday morning, fully dressed in running garb, ready to brave the cold, I could not find my iPod.  Anywhere.  After a brief meltdown that only a runner may understand, I still couldn't find my iPod, and I decided I was mentally was unfit for running any high mileage.  Remember what I wrote about how I am a creature of routine and ritual?  How I don't deal well with last-minute changes to plans I've had for a while?  This was a prime example of that.  I could have probably run up to ten miles without music...but not eighteen.  Also, it is the way I know how far I am running - it is highly motivating for me to know what mile I am on, which my iPod kindly tells me.  So,  quite disheartened,  I took my dog for a brisk four mile jaunt, stewing at first about the cosmic forces seemingly preventing my marathon training.   By mile two, however, I was reaching a place of zen about the situation.  Perhaps if I'd attempted the long run I would have gotten injured.  Perhaps this was divine intervention -- God telling me in no uncertain terms I needed a cut-back week.  Message received, Lord.  By mile four I was feeling much more stable.

Running is therapy, folks.  There is no doubt about it.  Even a short run.

I eventually felt okay about not getting a long run in this week because I finally started looking at training programs, real training schedules, and I was WAY ahead of the mileage I should have been at.  I have eleven weeks left before the race, and according to all of the beginner marathon runner schedules I looked at I should have only been around 13 miles, rather than 18.

Despite this new knowledge , I still felt really, really guilty taking the week off from a long run.  I know that I need to give myself a break.  Then I found these words and they really spoke to how I was feeling:

Even a bitty four mile one.

Also, through looking at actual training schedules I learned that I should be doing more runs during the week (shorter, of course) at my race pace (which I don't really know yet.)  So I am going to try to incorporate more of that, somehow.

Last week's training...
Sunday: Recovery day from my 17 mile run - no workouts.
Monday: this 10 minute intense lower ab workout and this 7 Best Ab Exercises workout during naps
Tuesday: this 18 minute Miley Cyrus leg workout  and this 8 minute ballet workout ; PM gym - light cardio
Wednesday: PM gym - light cardio
Thursday: PM gym - this higher intensity fartlek workout...which I actually stretched to 30 minutes.  I felt a little goofy running this fast on the treadmill - and like it was going to break! But I felt really strong after!!!!

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Friday: AM yoga class
Saturday: 4 mile run.

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Onto the fun stuff...

Valentine's Day!  Yes, a silly Hallmark holiday...but so fun!  I've always loved having a special day of celebration with Hubby....but now I see that every holiday is more fun when you have tiny babes at home to enjoy them with. (No, I am not being sarcastic, I promise.)  It definitely changes things up, but I've come to believe the more loved ones you have around you to celebrate things with, the more special it is.  Increasingly I treasure our tiny yet growing family* particularly since I am so far away from my own family in Minnesota/Montana, which includes my three siblings, two sibs-in-law, and six nieces and nephews.

It is hard not seeing them...but I feel like we are creating our own little tribe here.*

*I'm not pregnant! just saying.  not pregnant.  various glasses of wine were consumed during the Valentine's feast after the kiddos went to sleep! :)

So Valentine's Day being on a Saturday looked like this for us:

Took kiddos to their first offical gymnastics class at a local gym that morning.  Since I had bailed on my long run I was able to go and watch...and it was so CUTE!  Basically just a bunch of toddlers tumbling around and looking adorable.  I watched from a balcony, being a dorky mom taking phone pics, while Hubby was with baby girl for her Bear/Cub class.  It was so sweet and she did really well.  She is very enthusiastic about most things and pretty fearless!

after class - bear and cub still playing!

Cormac was old enough to be on his own so, after a slight meltdown, he went with his class of littles around to all the stations and did quite well.  He has SO MUCH ENERGY, so it is nice to get him into activities where he can burn it off.  I loved watching him bounce around in his typical helter-skelter way, and how he proudly showed his teacher his "somersault" about twenty times.

The rest of the day was pretty laid-back.  After naps we bummed around a bit, then took the kids to the nearby Chik-fil-A for their dinner, as they love the little playroom and "making friends" there.   Then we headed to the grocery and bought food for an adult feast that night -- since we had no sitter we were cooking at home, like we did last year.  Tradition?  Yes, please!  It is really fun, as I get to cook alongside Hubby which never really happens with our schedule.  (Oh, and I prefer being the chef at our house, which he enjoys.)

Before the kids went to bed we all indulged in some chocolate covered strawberries from Hubby...and let the kids each eat a donut.  Nothing like a sugar binge before bedtime!  ;)  (Let there be no dieting rules on holidays, I say!)

these were YUM! nice work, hubby!

giving them donuts was not the original plan. 

I gathered this misfit group of candles for mood lighting...

we finished these off in no time.

shrimp cocktail is a staple at our "fancy" home dinners 

my special filets - so, so good.

The rest of the menu was steamed broccoli, a crusty loaf of bread, and, of course, red wine.  We watched our wedding dvd while dining and it was so fun reliving that day a little bit.  We plan on making this another tradition.

Hope everyone's Valentine's Day was so, so sweet!  

vaseline and a wind-burnt face make you look years younger!

This was my first time finishing a run in a very long time (ever?) where I questioned whether or not I could really reach my goal.  Last week I finished tired but as though I could have gone another mile.  This week I hit a wall with three miles left, mentally, but mostly physically.  My knees hurt, my legs felt like I was dragging two useless stumps along with every step, and my feet did not feel great.

But I finished the seventeen miles, walked (limped) a bit to aid recovery, and hobbled home.  

Instead of accomplishment I felt fear.  Fear that I would never make it to twenty-six miles.

Hubby and kiddos were encouraging as Hubby helped me stretch out my poor, poor hamstrings and hips.  The kiddos stood over me he did so, staring down with silly smiles and placing various magnets (they are really into magnets right now) on my face.  It was bizarrely comforting.

Then I went about my normal post-run rituals: first and foremost, getting a frothy, delicious chai tea latte at Panera, along with a French toast bagel with cream cheese.

this makes me happy!

I made a couple other necessary stops and a woman who owned one of the stores admired my wedding rings and told me I looked "too young to be married."  Wha????

I replied that it is probably because I have vaseline smeared all over my face to keep it warm/not chapped during my run, so I look like a greasy-faced teenager.  *awkward laughter from me*

She stared at me and I made a mental note to simply say 'thank you' when someone compliments me.

apparently she didn't notice my crow's feet???

Anyway, I think I really need to a) figure out how to work my legs out better...or stretch more effectively and b) work on my mental game.  I have one more long run slated before my cut-back week and I really want it to go better.

Any advice is welcome!!!

What do YOU do to get through a long run or hard workout when you feel mentally "done"? 

What yoga poses or stretches do you find most effective post-run or post-workout?

Last week's training...
Sunday: Recovery day - no workouts.
Monday: this 10 minute intense lower ab workout and this 10 minute core workout during naps; PM gym - light cardio + circuit
Tuesday: random free weight arm exercises, and this 18 minute Miley Cyrus leg workout  (I don't care how you feel about Miley, she's got great gams...this is a great lower body workout to do while watching your favorite show - super repetitive!) PM gym - 5K treadmill run at a 7:45 average pace
Wednesday: this 10 minute booty barre workout this 16 minute 'Miranda Kerr' butt workout during naps; PM gym - light cardio
Thursday: this VS Ab Workout during naps; PM gym - the same fartlek workout on the treadmill I did last week
Friday: AM yoga class
Saturday: 17 mile run

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And here are some random photos from last week with the lil blondies.  We have fun.

don't let this disgruntled expression fool you.  he spent a lot of time painting his face and was very proud of it.

eating a post-facepainting cookie.  I mean, it was hard work and all.

"inside" a fish tank at the children's museum.  this wins the "creepiest photo" award for the week.

we finally had a warm-ish day on Sunday - so we headed to the park!

Hope everyone has a wonderful week!

Whatever your fitness goals, train hard!

fartleks + second winds

This past week I did a fartlek on the treadmill for the first time. "Fartlek" (heh, heh) is apparently one of those terms that all runners should just know.  So now I do!  Basically, it is an interval training run, varying speed and incline.  Here is what I can tell you: by the end, I had run 5 miles, it had gone by FAST because of all the changes, my head was dizzy from staring at the numbers on the chart, and I was dripping sweat.  Okay that might have been because I had dressed improperly for such an intense run, but still.  Hard work - and an awesome way to run on the treadmill!

The one I did was fairly fast, but there are plenty you can find on Pinterest that are a slower pace overall. (Or faster...if you are fast like that.)

On Saturday I completed my sixteen mile run!  It was rough, ya'll.  And cold.  Which is probably why it was so rough.  I am ready for warm weather, because I am hoping I will run faster then.  My respect for long-distance runners in Minnesota (my home state) has greatly increased.  I mean, if I am complaining about temps in the low 20s, I can't even imagine running in a hard Minnesota winter.  With snow.  But I guess your body just adjusts?  I think I have lost all my Minnesota winter toughness.

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Anyway, no major hills on this run, but I tried to mix up my route a bit.  Oh, and I found it interesting that I got a second wind at around mile nine.  Nine!  I needed it, too.

Last week's training...
Sunday: Recovery day - no workouts.
Monday: this 10 minute core workout and this 10 minute barre workout (oh my - looooove barre workouts!) during naps; PM gym - light cardio + circuit
Tuesday: PM gym - this fartlek run on the treadmill

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Wednesday: this 40 minute bikini body workout and this 16 minute 'Miranda Kerr' butt workout during naps; no PM gym...I felt wiped out, and Fin was sick.
Thursday: this VS Ab Workout during naps; PM gym - the fartlek treadmill run (again!) I felt much more efficient the second time!
Friday: AM yoga class
Saturday: 16 mile run

If you've been following along you've noticed I am sneaking in 10-40 minute workouts during the kids' naps, just in my living room - no equipment necessary.  I love this because it is super convenient, prevents me from snacking during the nap period, and has been the key for me toning up recently!  Even 10 minutes extra core training a day helps!

Other notes : 
I started following this running blogger and LOVE HER : www.hungryrunnergirl.com

This weeks "dirty cheat meal" : an entire box of girl scout cookies...and a can of Dr. Pepper.  Oh, the shame!  ;) It was a post-long run binge that wish I could say I regret...but I don't.   I buy two boxes of GS cookies a year, and I always seem to eat the Tagalongs all at once.  At least this year I had just burned approximately 1600 calories during my run and could feel less guilty.

Runner's logic.

How was your training week?  

cutting back on mileage - but not on food!

It is probably pretty sad that I ran ten miles this week and I feel like it was "only ten miles" and I really wish I would have run more.

It's okay to say it : "Get a grip, G!"

The marathon training mentality has perhaps taken over.  But I am never blind to my own crazy.

Anyway, my plan was to cut back my mileage to give my body a little break before amping back up to sixteen miles, seventeen, etc.  Turns out I really needed it.  While I had some awesome workouts this week and ate pretty well, Wednesday night I got hellaciously ill. A 24-hour stomach virus, which kept me up all night vomiting, and then I was in bed all day Thursday resting while my saintly Hubby cared for the kiddos.

So the ten mile plan turned out to be much needed.  I had wanted to work on my speed during this shorter run, but I ended up still running fairly slow in the cold and still feeling like I was in slow motion the entire time.

I am looking forward to running in the warmer months!  Call me weird, but I would much rather run in the heat than the cold.

Prior to my run, my week looked like this...

Sunday: Recovery day - no workouts.
Monday: this 10 minute core workout during naps; PM gym - light cardio
Tuesday: this 40 minute bikini body workout (looooove this one!) during naps; PM gym - light cardio
Wednesday: this 16 minuteVS Ab workout at naps. PM gym - 5K at full-speed on the treadmill (which ended up being no where near my PR. Darn treadmill!)
Thursday: Sick!  So, no workouts.
Friday: AM yoga class
Saturday: 10 mile run

As far as nutrition goes, I've been really trying to wrap my head around the fact that it is 70% diet and only 30% exercise that gets your body healthy/lean.  I've always been more of a "I work out a ton, therefore I can eat whatever I want" kinda gal.  But now I am adapting a new way of thinking: um, reality.

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Not that I am going to work out less...but I wanna always be striving to eat cleaner/better.  If you click on the source link of the above image, you'll go to a health blog post with some good advice on it.  I particularly like #8 : Eat enough calories!  I'll be honest, a huge mistake I make some days is to think I'm being healthy by skimping on the required amount of daily calories...which is particularly detrimental when you work out a lot.   I will think that I can "drink my meals" (meaning green smoothies, not wine) and by the kids' naptime I end up crashing, not having any energy to get any intense cardio in, and then eating crap.  Don't do this!  I think green smoothies are awesome for people like me who don't naturally love snacking on vegetables...but I still need actual solid food.  The best days I have (where I feel the best mentally and physically) are when I eat frequently (every few hours) and eat substantially (clean, whole foods...and some grains!  Gym rats and runners need grains!)

Here's to a good week of training -- and eating enough!

I lift my eyes unto the hills...and I think : oh crap.

So I mixed it up a little (lot) this week during my long run.

After running about six miles I then decided to switch up my usual route and include some hills.  My hubby had described to me how to get from my normal route up to a great hilly spot nearby.   What he failed to mention was that to get to the hills this way I would need to go up steps.  A LOT of steps.  A horrific amount of steps.  So I went from a great running pace to a dead stop.  My legs literally stopped moving when I tried to run up the steep, leafy steps in the 20 degree cold.  So I walked as fast as I could, and tried to keep telling myself that coming back down would be easier.

I finally got to the top where the two older gentleman runners I had been following were catching their breath and the friendly guys they were, one asked me, "Where'd you go?  You were right behind me for a while there."

I tried to answer him but I was so out of breath, and my lips were literally frozen and immobile that some jibberish came out and then I managed to articulate that I had never run this way and wasn't expecting all the steps.   We all shared some frozen chortles and the other guy asked me, "Do I need to get you a ticket back down?" (a question I did not fully understand) and I managed to smile an idiotic smile and reply cheerfully, " Nope!  I need to run some hills!"  and a ran in slow motion away from them, up a steep incline.  I'm sure they thought I was a nutcase.

Ugh.  Hills.  

I hate hills.  I like miles and miles and miles of flat.  I could probably run forever on a flat surface.  But I ran around the hilly neighborhood for a while and then happily went back down all those damn steps back to my safe, regular route.

I hope during the marathon (which, in fact, has a lot of hills) there is someone holding this sign at every hill...

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I finished up my fifteen-miler without further ado.  It was cold, but not as cold as last week.  My water got a little icy but did not freeze.

What did the rest of my week look like?

Sunday: Recovery - no workouts

Monday: 'Family night' at the gym.  Not officially -- but recently our whole fam has started heading  to the gym when Hubby gets home from work.  That night I think I did some light cardio on the elliptical. I need to start writing these things down.  

Tuesday: PM gym again and I probably did more light cardio??

Wednesday: Early AM spinning class!  Then during naps I did this ab workout...try it!!!!

My abs are finally starting to feel/look toned again after recently kicking my workouts into high gear...just a year and a half after giving birth to my second baby.  Better late than never!  Progress, people!

Thursday: PM gym - did a 3 mile speed run

Friday: AM yoga class

Saturday: 15 mile run

Oh, and my Saturday night "dirty cheat meal?"  Chinese food!  I ordered my usual.  Hrrrm.  Not as satisfying as last week's burger and fries.  Felt pretty icky afterward.  My 'usual' might have to go on my running list of 'foods my tummy no longer can handle.'  Yuck.

Speaking of food, though...

I made these chicken enchiladas with avocado sauce for dinner one night and they were AMAZING.  Put them on your "to make" list!

Hope you worked hard and ate deliciously this past week!

in it for the long run. and a burger.

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Saturday I ran my longest run EVER.  Fourteen miles.  I am officially more than halfway to my marathon goal.  An added bonus was that it was only 2 degrees when I started running.  Brrr.  Eventually, by the end of my run, it was 20 degrees.  My water bottle froze after four miles - so that really sucked.  There was snot running out of my nose and my face cover kept falling down.  By the end, my legs felt like they were frozen solid, despite constant movement and my two warm layers.  My back and eyelashes were covered in frost.  Oh,  I learned the hard way that you should NEVER wear underwear with any sort of lace on them during a cold, long run.  Youch.

Despite all this...afterward I felt AWESOME.  For real.

If you don't do long distance running this might sound crazy, but I actually look forward to my long run each week.  Especially now that they are reeeeally long (for me) and it is a challenge.  Plus, I like it because it is a part of my routine.  I really like routine.  Schedules.  Rituals.

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In fact, I hate changes of plans and spontaneity, in general.  

Sure, I like new things...as long as they are planned.

I have done many adventurous things, but they were mostly all very well thought-out and prepared for, both mentally and physically.
Anyway, long runs are ritualistic for me.  I do the same things each week.  Here are some examples.

Pre-run dinner : pizza!  two large pieces.  maybe a salad.  no caffeine.  no alcohol.  no desserts.  bed by 9pm. (okay, ten at the latest!)

Pre-run breakfast : 1 slice whole wheat toast with almond butter. 1/2 banana.  black coffee. 8 oz lemon water.

Mid-run eating : I carry 20 oz of water and a gel pouch (gu!) for every 3-4 miles.

Clothing : I usually wear the same stuff each week.  I do my hair the same way.  I run generally the same route, mixing it up only slightly. (Although I need to start including more hills!)

Post-run eating: Since I will typically burn 1000-2000 calories during a long run I really don't want to put any strict eating restrictions on the rest of the day. I will still try to eat generally clean and healthy until dinner.   But, that being said, I've decided that with all my new-found clean eating I will allow myself one meal - typically Saturday night - when I simply don't care about calories or whether or not it is "clean."  Kind of my reward for being good all week, and for completing my long run.

Let's call it my "dirty meal." (Sounds appetizing, right?)

This week that meal was a GIANT burger and fries.  I won't lie, I dreamed about this burger all day after that run.  It was huge, and had bbq sauce and pineapple and fried onions plenty of cheese and it completely rocked my world.  I ate the whole thing and every fry and didn't even feel disgusting afterward.  Now, that, my friends, is the true reward for running fourteen miles. :)

Well, that is my "long run diary" for the week!  Today is Monday and I begin another week of clean eating --- which is somehow become ritualistic as well.  The shopping, the Sunday meal prep and chop fest, the regular daily smoothie making...it is becoming less foreign and awkward and more like part of normal life.  Although maneuvering my cart in the produce section has become interesting.  (I crashed into several unassuming shoppers,  and almost had to battle for the last bag of organic lemons.)

Sooo....

Did you work out this weekend?  

What is your favorite "cheat meal"?  

What is your biggest challenge with clean eating?