Marathon Training Plans

I know I keep talking about this marathon like it's happening, well, TOMORROW. Fall feels so far away. Thing is, the training for this beast will start before I know it (likely the beginning of June). I don't need specifics yet, but I am going crazy trying to figure out the best plan to follow this time around.

For my first marathon, I followed Hal Higdon's Novice II plan blended with the Intermediate I plan, with 5 days of running versus 4. With the exception of getting sick for a full week of training during the taper period, I didn't miss many workouts.

// I felt pretty good lacing up to the start and finished the race. Not at the time I wanted, but finished. Good enough the first time around.

For my second and third training cycles, I used the Intermediate I blended with Intermediate II. The honeymoon phase with the distance was over. I felt exhausted. I missed many more workouts and felt like I was constantly lagging behind.

// I'm not blaming the training plans, but for whatever reason, I experienced major burnout. I DNFed Wineglass and didn't make it to the start of Philly 2010 due to a nagging IT-band injury.


So, yeah. I'm sort of extremely phobic about choosing the wrong plan, getting injured, DNFing, and having to take another 11 weeks off from running.

If you ask 10 marathoners the "right" plan to follow to do a decent job in a marathon, you will likely get 10 different answers. "High mileage, building a strong base, is the only way to prepare," says one. "Psssh! You can do it in just 3 runs a week and PR," says another. "16 miles is the longest you'll need to run -- no joke," says yet another.

And what it all boils down to is personal experience (iffy and there's baggage there), goals (sub-4:00 WITHOUT injury, please), and individual ability (steady + strong, but not necessarily at high mileage).


How to Choose the Right Marathon Plan? I don't have the answer to this difficult question, but here are the plans I'm considering . . . and why.

// Hal Higdon's Novice II:

It worked for me once, it could work again. I default to Hal's plans because they have gotten me over the finish line more times than not and with continual PRs. Versus what I did my first time around, I might even heed the 4-days running "rule" with a fifth of cross-training and play it on the safe side. I would likely bump up one of the long runs to 20 so I could complete two of that distance before race day.

The plan is 18 weeks in all, topping off at only 35 miles, though. Compared to the 55 I did in my last training cycle, I am both extremely relieved and majorly skeptical. I could play around and make some of the mid-week runs longer, possibly blending it -- like I did in my first marathon -- with the Intermediate I plan.

// F-I-R-S-T:

A couple of you have shared this 3-day/week "less is more" plan with me that I actually remember first reading about way back in 2005. There's a book, Run Less, Run Faster, too. Honestly, this schedule is looking more and more appealing, as it emphasizes "hard" cross-training (think spinning classes, ashtanga yoga, and mile-long swims in the pool) to keep up cardiovascular endurance and keep bones/joints/etc. happy.

This 16-Week Plan that includes targeted, "quality" workouts (speed, tempo, long run) in, again, just 3 -- t.h.r.e.e -- days a week.  Some people have noted that, despite the name, FIRST isn't a beginning marathon program at all; the workouts are all focused effort. And others have told me that the only way to do well in a marathon is running, even if it's those junk miles. Could just three days a week cut it?

// Train Like a Mother:

My friend Nicki let me glance at her copy of this book last weekend at this plan that promises you'll "Not Lose Your Family, Job, or Sanity." I like the idea of flexibility. There are "finish it" plans and "own it" plans for beginning to expert runners. Though with a race of this nature, I don't know how much flexibility would be good before I'd start that slippery slope into skipping too many workouts.



I'll write more about choosing the right plan soon. It's a big deal in my head these days, and for good reason. It will basically be my bible for 16 to 20 weeks, dictating much of what I do, eat, and experience (pain-wise, that is!). I actually got some excellent advice yesterday after I wrote this post, so I'll share that, too.

What I will say is this:

In my searches far and wide on the internets, it seems like everybody and his/her brother has written up "the best ever" plan. Heck -- I know people who have run sub 4-hour times with even the more nonexistent of buildups! Please respect the distance and be careful when choosing your own plan, modifying multiples, etc. I usually stick with the big name people with credentials. But that's just me.

How do you choose your training plans? For any distance, really, but especially for the marathon? Any plans to share with me?

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Does the 26.2 Sticker Expire?

I recently had to renew the registration on my car, which led me to tip-toe outside one night + write down my license plate number (I can never remember it!). Anyway, I had somehow forgotten that I'm proudly sporting a 26.2 sticker on my bumper.

And yet it's been years since my butt has finished a full marathon or even trained for one.

My parents often proudly talk about their marathon-running daughter. They recently told me how impressed their neighbor was about the whole thing, and I was super quick to correct them. I was actually quite embarrassed, too. "I run half marathons," I said, almost scolding them.

Yes. I have completed that major feat on one occasion (Philadelphia 2009). It is an amazing accomplishment/milestone. Right up there with graduating college, getting my first job, getting married, having a baby. I DNFed at another (Wineglass 2010). I didn't make it to the start of yet another (Philadelphia 2010).


Three training cycles in all.

I have sweated out more 18-20-mile runs than I can remember. 
I have been injured.  Many times. Many ways.
I have been proud of my 8:45 long run pace, only to run well over 9 on race day. 
I have felt lousy when sickness made me miss "important" runs. 
I have simultaneously loved and hated the 40 to 50 mile weeks.
I have felt like a rock star -- mega-confidence and self-esteem.
I have said many times I never, ever want to run a marathon again. 
I have also been frustrated at not breaking 4:00 and vowed to do so.

So, should I take this sticker off my car? I'm not sure. As you can see, it brings me more conflicted thoughts than simply positive ones. I have no current plans or desire to run a marathon either. Well, aside from that beating the 4-hour mark. I go back and forth on "needing" to do that every few months. *** See my added "news" below!

In many professions, people are made to re-test and keep up certain licenses, titles, or other requirements. Otherwise, they are stripped bare. Is this much the same thing? Am I a runner who has run a marathon, not a marathoner? I think that sounds accurate.

What are your thoughts? Does the 26.2 stick or "marathoner" title expire? If so, when? If not, why do you think so?


I actually have some news that I'm hesitant to share. Yesterday I registered for this year's Wineglass Marathon (image source). Stephen and I went back and forth and back and forth about doing a marathon. In the end, we figured it'd be something good to "get out of the way" before we consider baby #2.

It's my DNF course, and I'd like to finish it this time around, you know? The race is the first weekend in October. I will be sharing much more as I train (my plan starts June 2nd), so I hope you'll come along for the ride. 

Using my half marathon time, pace projector says I can finish in 3:42. I'd just like to finish and break 4 hours. Oh, yeah. And not get injured during the race or training. That's my biggest concern.

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26.2 and Our Current Running Goals

Stephen and I have been chatting a lot about our training plans for the next year and beyond. Mine is pretty well set until the end of the year -- taking it easy, doing what's best for the baby, and just having fun moving for as long as I can. Stephen has chosen to focus on shorter races for the summer and half marathons for the fall -- building his speed and taking a break from high-mileage training.

What we've both agreed on, for the next couple years, at least, is that we're taking a break from marathons.

It's funny how the distance sucked us in. We each ran Philly in 2009 as our first full marathon. Before we knew it, we were hooked. Other races didn't seem to compare or feel as satisfying. Training at a lower intensity (mileage-wise) didn't feel like enough anymore.

So this time last year, we signed on for two 2010 marathons. And we were diligent about our training from July through October.


For me, the results were f.a.r from ideal. I DNFed at the Wineglass in October after 17 miles at near my target 3:50 finishing time pace. And my injury carried over, making me miss the 2010 Philadelphia Marathon in late November. I had done ALL the training. Even gotten in my first 50+ mile week. To say I was disappointed is an understatement.

By the end of the year, though, I was still injured and frustrated. I enjoy and can handle the training, but running the actual RACE is another story entirely. It's unpredictable no matter how prepared I am. It's just not fun for me. Plus, the recovery time is llllllong.


Stephen, on the other hand, ran a great effort at Wineglass -- earning his current PR of 2:55:48. But when he turned around and ran Philly a few months later, his performance wasn't exactly as he had hoped. He was burned out and disenchanted with racing 26.2.

He had qualified for Boston this year, so after some time off in the winter . . . he started training again. But a stress fracture kept him off his feet for almost 11 weeks. And, as you suspect, he missed THE big marathon race of all races.


Summer always seems to be the big planning time running-wise. It's the period when fall race registration begins. It's when training must begin to ensure at least some success. So, naturally, our goals have been on our minds. But this year, it's more complicated. Our time won't be entirely our own.

And we definitely have some other priorities we need to put before our racing schedule.


My after-baby plan? Well . . . the mere idea of training for a marathon while caring for a newborn seems like way too much for me to handle. Especially when I don't think the distance is for me -- or ever will be. Plus, I know it will take some time to get back into running shape, period. I'm first looking to establish a regular running schedule that works with our new lives. I have no idea if squeezing it in will be difficult or easy. Or maybe a mix of both.

From there, what I DO know is that I love running 15Ks and half marathons versus shorter distances because I get a great sense of accomplishment and don't have to sprint from the minute the gun goes off. My long-range goal is to PR in the half marathon distance, ideally with a time around 1:40:00. My current PR is right around 1:46, so I know it will take a lot of work to shave off those minutes. But I don't see myself running another full marathon until I reach this half marathon goal.


Stephen is shooting to PR in the 5K this summer. He'd like to finish in the low 16s . . . and even possibly in the high 15s. He's anxious to find the right race to try this feat. Otherwise, he would also like to focus on PRing in all distances up to the half marathon. To accomplish his goal, he's looking for less mileage-heavy weeks and more time on the track.

Smarter, better quality miles versus quantity, junk time on his feet.

Also note that Stephen DOES want to run a marathon in a couple years. He feels his burnout is more to blame for his performance/disenchantment than his body. But he's being nice and already a good daddy. I basically told him I wouldn't love if he was spending hours running on Sundays when we have a baby to care for. (Hahaha. OK. Seriously, though, he came to this conclusion all by himself.)


No matter what happens, we're both committed to continuing our running and learning from both our good and bad experiences. It's almost like we have this relationship with running . . . and like with all relationships, it's constantly shifting and evolving. What remains -- stays constant -- is that commitment, no matter where we shift/move.

What are your current fitness goals? Have you had any major revelations or life changes recently that has made you alter them? We'd love to hear your thoughts!

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It's Time . . .

Time to start training for something again. (Yeah. Despite the llllllllong hiatus from running posts, I am indeed still a runner.) Though, even as I write this, I feel a slight twinge/tightness in my IT-band. I'm not totally healed, but I'm starting to think that this injury is one that may stick around. However, it's much, much better than it was -- and I've been able to run 11-milers without much trouble. Sticking between 20 to 30 miles a week.

A half marathon is where I'm setting my sights this spring. How I'll be training is somewhat different than in the past. I'm having some difficulty accepting these changes. I consider myself rather open-minded about fitness, but with racing always favored time on my feet running versus cross-training.

The knee begs otherwise. So, here's the plan. At least for now.

Some points:

• I'm easing back into weekly mileage. When I started getting better enough to resume regular running, I was still on marathon mindset. (I affectionately call what happened to me last fall "marathon blue balls" -- all the training with no payoff -- so I'm still trying to get a fix, I guess.) I felt weird if I didn't run at very minimum 6 miles each workout. I have to remember that 3 is still legit. Each Thursday run will be 3 miles max.
• I reserve the right to aqua jog any of these workouts as desired or necessary. Especially on Tuesdays, where I feel I'll treat some of those days as speedwork. (Much of aqua jogging revolves around intervals, repeats, and "sprints")
• I'll run my long runs at a slow pace. I have a 15K and test-it-out half race schedule for a pace runs. Otherwise, call me the tortoise!
• Swimming will be key on the Sundays after races to keep my cardiovascular endurance humming . . . all while giving my joints some rest. 

To be quite honest, having this plan out there . . . well . . . it makes me accountable now. I already feel tremendous pressure. But in a way, it's good to give racing a try again. After my fall plans fell through, and especially after my first DNF, I've had a lot of anxiety associated with racing.

For this reason, I'm not looking for PR this year. I'm still riding off last year's string of great races. And that's OK. I don't run to win. God, no. I don't run for the races, really. I just like it.

Still, if anyone has more tips on dealing with IT-band issues (returning to running after the injury, specifically), I'd love to hear 'em. Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

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I'd Like to Thank the Academy . . .

RUNNING:

You put one foot in front of the other. Bound from mid-foot to mid-foot. Right leg to left leg. Your feet pound the pavement or cement or dirt or grass. Your breath is strong and steady. Heart rate: Elevated, but controlled. It isn't supposed to hurt. Instead, it feels incredible.

Stuff that happens:

• Blood pumps throughout your entire body.
• Your leg/arm/core muscles tighten.
• Sweat pours out from your pores.
• You feel energy. Enthusiasm for life.
• You cry. Salty tears. (OK. Maybe YOU don't. But I did.)

I cried on my run last night. What's that? My RUN?!?! What may be even more surprising, considering the last seven weeks of sad, anti-running posts, is that those tears weren't from agony or frustration. Instead, they were out of pure bliss. My knee, you see, didn't hurt. It was slightly tight. Not a fan of uneven pavement or downhill jaunts. But no real pain plagued me.

I don't want to be premature with announcing my "return" to the world of the running. (As if my departure had any impact whatsoever on the sport.) In fact, I'm even hesitant to tell myself that bit of news. I started going to PT last Wednesday. Since, I've had only two sessions. The first did little to enthuse me. In fact, I considered not going back because I was convinced stretching, squats, and ice/heat wouldn't fix anything. I'd been icing and stretching on my own with little improvement at best.

I mean. Where were the big guns? The cortisone shots? The MRI scans? The intense discussions I had so anticipated dreaded about "cycling and swimming, perhaps, being a better option for long-term fitness?"

And then I tried running on Thanksgiving because I just needed to try. I tossed aside my Brooks, favoring an old pair of Nike fashion sneakers with no socks. They are somewhat like shoes in the Nike Free series. But completely flat. Basic. I ran 5 miles that night, stopping to stretch in the way the PT taught me a total of four times.

My knee was sore, but I definitely felt an improvement. I took another day off before my next attempt because I didn't want to push it. This time, I decided (because I've needed new running shoes anyway) to purchase some Nike Free sneaks. They're similar to the Kinvaras that Stephen wears, but I tried a pair of them . . . and they just didn't feel right on my feet. The Frees felt true to the name.

Anyway, armed with new shoes, stretching, and even a spanking new stride (which I'll cover in another post) -- as well as a beefed up left quad muscle -- I set out again on Sunday. I ran a 10K distance. It wasn't the best run EVER. I had some pain. Some soreness afterward.

But BETTER. (WHY DIDN'T I SEEK OUT PT BEFORE NOW?!)

I skipped into the PT on Tuesday morning and told him of my progress. He tweaked my program and added some electro-stimulation therapy for my pesky SI joint (that I apparently sprained last year bending over to take a photo. It continues to hurt like hell and is likely the cause of my knee woes) and some ultrasound/heat therapy for my IT-band and knee. More stretching. More strengthening. Some stabilization techniques and massage. I left the office feeling pretty sore. Worried I may not feel so much like running later on.

Ugh.

But day turned to evening, and I left work hankering for a run. I love running in the rain. It was probably 50 degrees. Lots of wind. I set out . . . and immediately felt tightness. But bearable tightness. I kept going. I kept going as the pain faded. The tightness came and went, came and went. My speed and endurance seem unaffected by my nearly 2-month hiatus.

And the only reason I returned home after 7.5 speedy miles is because I figured Stephen would be worried if I was gone longer than an hour. Before I left, I'd told him that I'd be back soon-ish (anticipating a flare-up). I thought maybe two miles was my destiny. On the other side of a near 8-miler, I was smiling so much that last half a mile, my cheeks became sore. I nearly shrieked with joy upon entering the house.

So, that's what's going on with the knee. I have another PT appointment on Friday. I'm hoping for even more improvement. What this all means, though, isn't much for my fitness routine. I'll slowly add back in the running. However, aqua jogging is like my new best friend. I can't BELIEVE how I feel with the running. Like no time at all has passed since I stopped. I know I couldn't bust out a 20-miler right now, but a strong half seems possible. (Not that I'm planning any, by the way.) Winter is time for cross-training, and I'm taking my recovery seriously.

Thanks for all your support through these last two months. It's been so incredibly hard (that's what she said?) for me (she did!). You may have noticed less posting, particularly in the running/fitness areas. I was in a bad mood. Now, I'm in a good one. Yes!

Have a happy Wednesday evening :)

PS: It has come to my attention that in this fabulous new format, our COMMENTS section isn't working as it used to. O.M.G. I don't know how to fix that. In the meantime, we've moved to a pop-up box for comments. Please let us know if you encounter any issues!

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Running Advice On Your TV!

We got to thinking the other night about the many lessons we've learned about running. Surprisingly, many of them have come from song lyrics, television shows, and movies. Who said TV rots your brain? Not I! And now that we've caved and bought a monthly subscription to cable, we're seeing these lessons absolutely everywhere!

We thought it'd be fun to share some of our favorites with you.


Fuel for Activity -- the right way. It's Important.

[The Office: Michael throws back a huge serving of fettuccini alfredo before the "Michael Scott-Dunder Mifflin-Scranton-Meredith Palmer-Celebrity-Rabies Awareness-Pro-Am-Fun Run-Race-For the Cure" 5K. He get cramps while running and ultimately vomits at the finish. (Image Source)]

Yikes. What SHOULD Michael have eaten? Whole wheat toast with peanut butter. Maybe a bowl of oatmeal or cereal. Perhaps a piece of fruit. Even an energy bar would have been a better choice. All those carbs should be consumed the night before (I even read recently that they should be two nights before the big event). The dairy? Not such a good idea either!


Make Goal. It Helps!

[Run, Fatboy, Run: Dennis signs up to run the Flora London Marathon to earn back the love of his ex-wife Libby. He trains. And struggles. And ultimately ends up limping on an injured leg, but completes the race in full. (Image Source)]

Not exactly the best goal I've ever heard. BUT when Dennis had trouble with his training, his desire to impress his ex keeps him going. I recommend making your goal something only you can control (so, not to impress others, for example), but . . . really . . . anything to help motivate you, to help you work toward your health is helpful.


Run Because You Feel Like It. Not Because You Have To.

[Forrest Gump: As Forrest runs across the country, he's interviewed by several reporters who ask: "Why are you doing this? . . . Is it for World peace? . . . For women's rights? . . . The environment? . . . Animals? . . . Nuclear arms? . . . WHY are you doing this???" Forrest replies, "I just felt like running." (Image Source)]

Of course, most of us aren't making an epic journey across America. However, many of us get a similar question -- Why on Earth do you run? -- from our sedentary friends. In the case of injury, maybe even from ourselves sometimes (Ashley raises her hand!). You should run because you love the sport. Because you love how it feels to move your legs and feel your heart pounding. You don't have to run to be healthy. So, if you don't love it, find another activity you DO enjoy.


If You Look Good -- You'll Feel Good.

[Californication: Hank and Charlie go for a steady morning jog together wearing some pretty chic threads. They aren't "serious" runners, but they are out there on the road anyway! (Image Source)]

Invest in yourself. Sometimes all you need for a successful sweat session is a new pair of shorts. You don't need to spend big bucks to have proper running apparel. Check stores like Target, which has recently stocked its athletic department with some awesome stuff (in great colors and technical fabrics!). And, though I very much enjoy Moody and Runkle's outfits, save the fedoras and Ray Bans for the celebrities. There can be TOO much of a good thing . . .


Hydrate, Hydrate, Hydrate!

[The Simpsons: Homer "runs" the Springfield Marathon . . . but Marge gets confused at the wrinkly slip of a man before her and exclaims: "Hey! Grandpa's Running!" To which Lisa responds: "That's not grandpa! Dad's just dehydrated" (Image Source)]

I love how the animators made Homer look parched to his very core. (Of course, I couldn't find an image -- but I'm sure many of you have seen this episode!) They obviously know how important it is to keep a steady flow of fluids in the body while exercising. And though experts argue on exactly how much fluid you should take in, I like to follow the rule of drinking a few sips when I'm thirsty. Pretty basic!


There is No Typical "Runner" Type.

[Weeds: On the recent season finale, Nancy looks down at Guillermo's feet and sees that he's wearing Vibrams! She asks him what the HECK those are and he replies: "My toe shoes." He then explains he's running a local half marathon and that with the shoes he's "connecting with the earth and avoiding heel strike." (Image Source)]

We were beyond thrilled to see Vibrams on Weeds the other night! But what's the lesson here? Drug thugs can be runners, too! There is no "runner-type" because ANYONE can be a runner. Short, tall, skinny, fat . . . drug dealer, cartoon character, and boss of a paper company. You can't tell just by looking at someone -- so don't judge. And if you never saw yourself as a runner, try on the idea for a while. Maybe it'll stick!


Know When Enough is Enough. Rest Accordingly.

[Again . . . Forrest Gump: Forrest says, "I had run for 3 years, 2 months, 14 days, and 16 hours." Then, he abruptly stops mid-stride. He looks around at the crowd and says, "I think I'll go home now." (Image Source)]

Sometimes the signs of burnout are hard to distinguish from usual aches and pains. And we're always fighting de-motivation for one reason or another. But if you truly feel you need a break. Or a change. Take it! Do something else. Running will always be there if you treat your body right.


Final Words of Wisdom:

Michael Scott: "Finishing that 5K was the hardest thing I ever had to do. I ate more fettuccini alfredo and drank less water than I have in my entire life. People always talk about triumphs of the human spirit. Well, today I had a triumph of the human body. That's why everybody was applauding for me at the end. My guts, my heart, and -- well -- I eventually puked my guts out. I never puked my heart out, and I am very proud of that." (Image Source)

What are YOUR favorite quotes/moments related to running/exercise on TV shows and in movies? I'm POSITIVE we didn't get 'em all. Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

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How to Train in the Cold Months

Sue writes:

I started running in August and finish my first 5K on October. It was so much fun and I plan on entering more races in the future, but since it is getting colder, it is going to be harder for me to run during the week. I also don't belong to a gym, and don't have a treadmill.

During the winter I just want to run, not really train for any particular race. Do you have suggestions as to how much to run in the winter months. Also: Should I try to increase mileage or wait until I am ready for another race?


Sooner than we think, the geese will fly south. The ground will freeze. So will our toes. Indeed, Sue asks a great, timely question, which is why we thought it'd be perfect to post for everyone. Now that fall racing madness is slowing down . . . the temperatures are cooling . . . the light hours in the day, dwindling . . . running/keeping fit gets somewhat a lot more difficult. I'm also not a member of a gym right now. And with no access to a treadmill, longer workouts mid-week are getting tough. (I say this mostly from Stephen's perspective, since my knee has kept me from running longer than 6 miles this past week.)

As far as mileage during the winter, it's difficult for me to prescribe a plan because we're all so different. I always say that one of the best things you can do -- no matter what time of year -- is create a goal in your mind. For some, that's a winter or spring race. (There's this awesome January 10K series where we live, so we both try to keep our pace up!) For others, it's getting faster. For others, it's going longer. Etc.


Coming up with a goal to work toward will not only help you decide what and how much training to do. It will also help keep you motivated when the ice and snow make you think twice before heading out the door.

• For speed, you may want to start doing more intervals (bursts of faster running). Fartlek workouts. (more info)
• For endurance, you may want to add a longer, slow run to each week (but no more than 10% more per week). Hills, even. (more info)
• For a race, you may want to evaluate how your last training plan went and try a new one.
• For maintenance of current fitness, you may want to simply continue your current intensity and mileage.

No matter what you decide your goal will be, simply stick within your current fitness level (no big changes) and slowly incorporate workouts in that help you reach it. And winter nights mean more time indoors. Instead of plopping yourself in front of the TV for yet another 16-and-Pregnant marathon (guilty), use your time wisely. Read up on running. That's what we, the English teacher and library worker, do!


Books we've read/plan to read:

• Born to Run by Christopher McDougall
• Runner's World Complete Book of Women's Running published by Rodale
• What I Talk About When I Talk About Running by Haruki Murakami
• Chi Running by Danny Dreyer
• Running for Mortals by John Bingham
• Runner's Guide to the Meaning of Life by Amby Burfoot
• Running Fast by Hal Higdon
• And, of course, new/old issues of Runner's World published by Rodale

See! There's tons of advice and inspiration that you can soak in on those cold, dark days.


CROSS-TRAINING

Winter is also a great time to tune up on other areas of fitness you may neglect when you're in the habit of only running. Many gyms offer a short-term membership plan and some offer a "membership freeze" if you want to quit for a while once the weather gets nicer.


I'm seriously considering joining a gym right now for several reasons.

1. I'm injured and -- whether or not I'm able to complete the marathon next month -- I'd like to add swimming to my regimen. And some more strength training.
2. I get cabin fever in the winter. I like to have a place to go on blustery days. Someplace that isn't my couch. I've been known to spend hours at the gym, sometimes only sitting in the sauna or walking some slow laps around the indoor track.
3. I like to meet new people. So, the opportunity to join some group fitness classes, like yoga, spinning, etc., is exciting. And it beats watching TV.
4. I get sick. Often in the winter. And even if I'm still OK to work out (because in many cases, you can still maintain fitness while you're sick), I may not feel like running in the dark. On ice. While snow accumulates on my shoulders.

If you haven't tried cross-training before, you'll be amazed. I promise! I was the most skeptical and always, always wanted to just keep running. No matter what.

BUT. When I get going on the bike, I tend to tone muscles I didn't know existed. I grow a new appreciation for my body. I get motivated to try new things that continually challenge my body and my mind. And I know for certain I've become a better runner from yoga and cycling. My very best 5K race time was completed during an intense spinning class-obsessed (in a good way) period of my life.


This year? I want to make a splash and learn better swimming technique. I'm not a natural in the pool, but there's always something about skipping around in my bathing suit while it's snowing outside that gets me giggly and exited!

And if you don't have the cash, you can work out at home, too! Though we don't have dedicated space, we have created a way to workout at home. We've written about our in-house "gym" here and here. One of our readers also wrote a passionate post about the topic a few months back. And we even have tips on how to squeeze in some zero-dollar strength training.


NEW SEASON. FRESH START.

I always find myself at the beginning of a new season desiring change. If you're new to fitness or running, now may be a good time to start. We've got a ton of running-related posts to get you laced up and ready for your first run. Most basic of which is titled simply: How To Run.

It's not too early to start training for your first 5K. Stop making excuses. Waiting until "next month." Now's the time! You can do it!


Other related information to get you moving . . .

• Sometimes the treadmill is a necessary evil. It doesn't have to be. You decide: Treadmill Versus Outdoor Running: Which is Better?
• Seasonal De-Motivation strikes no matter the time of year. Here's tips on how you can fight back.
• If you're joining a gym, you may want to freshen up. Take the Stink Out of your Workout Gear by following these steps.
• Staying Motivates is half the battle. Especially in winter!
• Knowing How to Suit Up to Set Out will help when the temps dip below freezing.
• All other running posts . . .

How do you keep up your running/workout schedule during the colder months? Any tips to share with Sue and other readers? We'd love your input! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

Like what you just read? You can subscribe to the feed of these posts or follow us on Twitter or Facebook to be the first to know what the (never home)makers are up to. And we’ll love you forever!

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DNF, Part II: Moving Forward

I'm absolutely overwhelmed (in a great way) by the thoughtful, caring, and candid responses you've all had to my very first D(id) N(ot) F(inish) at the Wineglass Marathon this weekend. Your comments, tweets, emails, and other shows of support (including the Edible Arrangement my in-laws sent me!) mean so much. I wish Blogger had a better system in place of responding to individual comments. I took the day off from blogging yesterday because it seemed every post I wanted to link to had some reference to the race in it.

I needed it all out of my mind. If only for one day. But I read each and every one of your words, most of them more than once.

You taught me that DNF doesn't have to be a negative failure weighing on my mind for days, months, and years to come. It happens to elite athletes. It happens to newbies. It happens to, well, ANYONE depending on the circumstances. DNF means so much more than not finishing. Instead, it's something I should be proud of despite how I may have felt at the time, or how I feel today, or how I may feel tomorrow. I listened to what my body was telling me even though it meant giving up a goal I had carried for a long time. I did what was best for me given my situation and for what will contribute to my running in the long term.

Actually, I think that's one of the best points I took away from your messages. Racing doesn't define my worth as a runner. Of course, I know this concept, well, truth in my mind -- it's back there. But sometimes all the build-up to a specific event clouds that way of thinking. I still did all the training. I ran my first 50+ mile week and lived to tell you all about it. I was consistently strong and meeting my pacing goals.

In effect, I did everything right. But my ultimate goal -- one way more important and weighty than running a 3:50:00 marathon on one specific day -- is to be a runner for life. To stay active and fit to live the best life I can possibly live. And in that, I'm succeeding like a pro.


So many factors -- both external and internal -- contribute to performance. Enough said, really. Even on the most perfect weather days, you can be sick. Or you can be feeling your best, and roll your ankle. Or you could have trained perfectly and there could be some kind of heat wave. Just because all my wrongs aligned to make a perfect storm doesn't mean it will happen next time. And there most certainly will be a next time.

I can look at this DNF as an opportunity versus a disappointment. It has taught me that I need to focus on other areas of my training, specifically my cross-training in flexibility and strength. Varying my workouts and spending some days off the pavement in favor of other pursuits (like yoga or even pure rest) would not only be beneficial to my body but also to my mind.

Perhaps what I learned most of all is that I have a ton of people pulling for me. People (you self-titled "lurkers," included too!) that I never really knew cared. When I lace up at the start of the Philly Marathon next month (or at another race in the future), I'll think of ALL of you. Of your stories, your struggles, your wisdom. I'll think back on all the support, advice, and love you showed me in one of my darkest moments as an athlete. Running is about my personal goals and achievements, but it's also very much about community. At least for me. About this intangible, infinite thing. A bond, I guess, that we can't exactly measure in our PR times or number of races finished.

Seriously, if you missed it. Check out all the love and support from our wonderful readers. You guys and gals truly are why we love blogging.


OPERATION ROCK THE PHILADELPHIA MARATHON

With all this said, I've formulated a new training plan for the next seven weeks. I've also developed four major goals for myself. Things I think will help me as I progress through the next month. Things I think I could have done differently to help me stay healthy and strong.


1.) Stretch and Strengthen. Throughout my training since July, I didn't stretch terribly much. Nor did I do any exercises specifically meant to strengthen my legs/core/etc. I kept up with my push-ups -- but only minimally so (I can do 35 max right now versus the 80 I could do in the summer!). Stephen and I have decided to do at least 30 minutes of yoga on Tuesdays and Thursdays (after our lighter runs of the week). We feel GREAT when we do yoga.

And, since everything is connected, I think working on my core strength, in particular, may help with my piriformis issue. When symptoms of the muscle problem started up last fall (basically, it feels like a muscle cramp I can't stretch because of its location leading to trouble sitting, stiffness in my back/butt, and radiating pain down my leg and in my lower abdomen), I had tremendous pain almost all day. After the Philly Marathon, I stopped running due to another injury and started doing yoga three times a week. The pain subsided and never got back up to the level it was at its height, even when I started running again. Anyway, I know yoga is -- in large part -- to thank for the improvement.


2.) Watch My Diet. But not in the way that you may think. I'm still going to continue to eat . . . a LOT. But I need to fill my plate with the good-for-me foods versus getting lazy and reaching time and time again for refined carbs. I eat pizza all the time. Let me say that again, I ORDER pizza all the time. All that white bread isn't good. All last week for lunch, I ate Taco Bell bean burritos. Yes. That's right: Fast food. And when I make dessert, I eat dessert. But like the entire batch of cookies in two days. Mostly because it's there and I'm hungry for what's most easily available.

My method will be preparing foods ahead of time that I can more easily grab and go. Instead of a candy bar, I'll reach for apple slices. Instead of ordering a pizza, I'll slurp some homemade chili. I'm still going to eat a lot, but just more of the good-for-you things that I know make me feel my best. I am usually pretty good about eating whole foods and preparing my own. It's hard after running 20 miles to feel like cooking, though. I want to make the extra effort because I know it will help me rebound and store the most energy.


3.) Run Slower. On my long runs, at least. That's right. I need to run my long runs at a slower pace. I ran each of my three 20-milers in around 3:03:00. That's 9:09 pace. That's a 4:00:00 marathon. My goal for Philly will be to finish, but my not-so secret goal will be to finish somewhere between 3:50 and four hours.

With long runs, speed is of little importance. It's time on your feet that matters most. I've read these runs should be done anywhere between 30 and 90 seconds slower than goal. I'd like to add at least a little time per mile to get more time on my feet. I may even try to run a 22-miler (Stephen did this during his training and said it helped). We'll see.

Along these same lines: I WILL practice what to eat on the run. Many people have suggested Clif Shot Bloks. But please let me know if you have other suggestions!


4.) Continue to Listen to My Body. I know I may be going a bit overboard with this statement. But after all this new training -- if I don't feel up to racing the full -- I'll go and do the half. Even though officially I cannot change my registration at this point, I'll see what they can do for me at the expo. And even if they can't change it -- tough. I'll run the half and time myself.

But I'm thinking positively. I'm also thinking that there's a reason we randomly signed up for Philly. It may have been the race I'm really meant to run. Who knows. I'm a big believer in fate.


One more thing: I also learned that I'm not alone in thinking the marathon distance might not be for me. I want to give the distance another race a go before I condemn it completely. I love the training. I feel great running 20 mile runs. But the race is just grueling. I love half marathons because I feel I have the most potential to get speedy with them. My very first half was finished in around 2:04:00, my second in around 1:53:30, and my latest PR is 1:46:31. That's significant improvement. If I could race one right now, I'm confident I'd take at least another minute off that time. And eventually even more.

For now, I'm just hoping to have a 2010 edition of this photo to show you late next month:


How have you bounced back after a big disappointment? Did you set new goals for moving forward? Any you may think would be helpful to me? Your feedback, as always, is so incredibly appreciated by me and other readers! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

Like what you just read? You can subscribe to the feed of these posts or follow us on Twitter or Facebook to be the first to know what the (never home)makers are up to. And we’ll love you forever!

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Under Pressure. Marathon Pressure.

I realize with our upcoming race that there's been a lot of marathon talk on the blog lately. I also realize many of you are newbie runners -- and I'm thrilled we've been able to help so many of you find your stride. So, today's post is for you!

Last night on Twitter, I asked our followers the following question:


Why ask this question now? Well, because I dealt with this issue when I was starting out, when I first fell in love with running. However, back then, the blog world was pretty much nonexistent. Now, I feel like everywhere I look, someone is running a 10K, half-, or full marathon. There are splits scrawled and total number of miles logged for every workout run. Elevation charts illustrated. PRs listed. (Of course, by now you realize I'm guilty of contributing to the problem, too.)

NOTE: All these measurements and public displays of confidence are most typically out of intense enthusiasm. Love for running. Love for achievement and personal growth. And that's fantastic. Don't get me wrong. It's crazy inspiring. But if I put myself back into my shoes as a newbie runner, I can see how it's also super intimidating!


When I started running as a freshman in college, I would leaf through the pages of Runner's World during my lunch break (I worked at the campus library. There were lots of back-copies around). RW has a TON of fantastic advice, but -- at least 8 years ago -- I felt it was more targeted toward "real" runners. Step back a moment. What's this "real" runners crap? Let me clarify: That was my opinion/feeling at the time. It was a title I didn't think accurately described me or my sloppy slogging around the neighborhood every other night (or so). (I've since learned that a "real" runner is ANY runner, so long as that person is devoting himself or herself to the sport.)

Anyway, I'd go to 5K races or group training runs and hear other runners talking about how the race was just a warm-up for their "real" run later in the day. Or listen to exactly how many fall marathons they had penciled into their calendars. I'd secretly soak in their tales of 10, 15, 20 mile training runs that put my 5 milers to shame.

Oh, the humanity!


Part of it all was a good pressure. A much-needed motivation to run longer and harder (for example, after completing some 5Ks, I extended my training to the 10K distance). I took the stress and made it healthy stimulus. I gradually added a mile, then two to my weekly long runs. I started visiting the nearby high school track to do a bit of speed work. I started doing more races. Running with friends. I accomplished new goals. And I felt great.

But you've heard about all of that before. And that's not what I want to write about today.


Part of it wasn't so great. Not. At. All. That's where I'd like to shift the focus.

• Like the times I ran through the pain of shin splints because I thought I needed to get more miles into my week.
• Or when I'd be at the gym in college and crank up my pace to match the treadmill of the girls around me.
• Or that one time I showed up the morning of a local half marathon having only run a single run over 1 hour and 20 minutes in my life.

Yeah. That same girl now preaches conservative approaches to training. A true case of "do as I say, not as I do."

One important reason to heed my advice? Overuse injuries crop up due to pressure (and, admittedly, enthusiasm). A few too-much-too-soon injuries include shin splints, runner's knee, stress fractures, and iliotibial band friction (ITB) syndrome. (To read more about these injuries, check out this article on About.com: 10 Common Running Mistakes to Avoid.) For me, I developed a nasty case of tendinitis during that first half marathon which kept me from running for over a month.

I can't even count the number of times I yelled (out loud and inside my head) at myself for letting my desire to run a long race -- with motivations that were at least half outside my own goals -- get the best of me. I keep my hefty medical supply store boot around as a reminder.


After that particular incident, though, I have tried my best to not let the pressure get to me. It was surely a wake-up call. I learned (and, really, always truly knew) if I didn't take care of myself, my body -- I may not be able to run at all. I may never reach those ultimate goals. Not in the now. Not in the ever. So, if you've got pressure plaguing you (from friends, magazines, blogs, yourself, etc.), there are some things you can do . . .


1.) Resist the comparison trap. Oh, goodness this one's hard. By nature, we humans compare ourselves to one another. Sports are competitive, even for recreational athletes. However, one of my favorite parts to running that I've truly embraced in recent years is the emphasis on the PERSONAL achievement. Most of us don't win races. But if we train hard, we can beat our previous records. Or if speed isn't the thing, there's usually progress that can be measured in one way or another.

At your next race (or during your next training run), think of one thing you'd like to improve with your running. Something that can't be measured in race times or other numbers is best. Maybe it's running without stopping for two miles. Climbing a hill that's always scared you. Or just FEELING strong. That's something you can't stack up against your competitors.

It's never easy, but think of all the things you can do with your running that don't involve a gold medal or photo in the local paper. You can better your health and extend your life. You can lose weight and tone your muscles. Best yet: You can inspire others around you to live healthy lifestyles. And -- hell -- people in the back of the pack usually have way more fun at races anyway!


2.) Do your own thing. It's great to have goals, but where you and I are in our training is totally different. And where you and another reader are is likely even more different. Now, this may be a weak analogy (because I'm not great at coming up with them), but it's like I'm a senior in high school and I want to go to college. And person A is a sophomore and person B is a freshman. They also want to go to college. BADLY. It's all they hear about. It's all they can freaking THINK about.

So, I've already been in person A and person B's shoes. Taken all the classes, tests, and other requirements. It's been a LONG road. I succeed, graduate, and write home about my new and wonderful life. Person A and B are excited at my journey. Maybe even a little jealous. They decide they want to skip and take the tests to advance and get to college sooner. (Because in my analogy world, there's a magical test that allows them to do so.) Person A fails the tests and is upset. Person B passes. And goes to college.

They both studied, tried, but had vastly different outcomes.

Alright. Again. weak. BUT substitute the marathon for college in there . . . and training years for grade levels. I think you get the point. We're all different with different abilities and strengths. We've all been running for different periods of time. Now think of it this way: If person A and B did skip ahead to college from their underclassman status, they'd miss out on so much. Football games. The prom. Senior week. All the stuff that would make them whole as they grow. I hope this is making sense.

We're all on our own fitness journeys. Only you know exactly where you are with yours. But along your path, you need to do your own thing. Take time to enjoy the unique stuff going on exactly where YOU are with yours.


3.) Surround yourself with support. Though competitive friends and/or significant others can sometimes push us in the right direction, they can also be the biggest sources of pressure. Sometimes without even realizing it! Stephen's speed is sheer insanity to me. When he runs with me (maybe once a week), I almost always get very upset. He doesn't mean to, but he always speeds up. Before I know it, I'm panting and feeling awful. For a long time, I let this get to me -- our differences in speed. But now, I use it as a tool.

I'll run with Stephen on my speed day. If he gets too fast, I'll tell him to slow down. I was open with him about how I feel when he runs a shoulder ahead of me -- and he was surprised because he didn't realize he was doing it. Now, he's incredibly supportive and runs my speed, with a little kick to get me going. He told me once that he was so happy that I told him how I felt.

Whether or not the people in your life are athletic/runners/etc., you need to create a network of people who encourage YOUR goals and YOUR goals alone. (Sure, you can share goals -- but only if that's OK with you. Only if you're open about it.) For all others: I think we all have a friend (or two) who is constantly trying to one-up us. It's the worst! As my mom always taught me, it usually comes from some kind of deep-seeded insecurity. And we're all a little insecure. Instead of letting these people get to you, think of yourself first. Don't get caught up in someone else's drama.


4.) Listen to your body. How many times have I written this on the blog? Many is right! But it's always true. If something hurts. You likely shouldn't just run through the pain. Evaluate your situation. If the pain is something that happened acutely, like a rolled ankle, you should definitely get it checked by a doctor. If it's more a nagging pain that has increased with time, with each run -- back off a bit. Look at your training and what you've been up to. Usually adding speed, distance, or other intensity is to blame. With a couple days of lighter activity and a little backing off, pain should get better.

If not -- again -- consult a trained medical professional. (Though, we runners often think all the reading we do about our bodies/aches and pains can suffice for a medical degree. It's not at all the same thing. Sorry!)

Listening to your body is also about taking care of yourself before problems occur, too. In the example with my first half marathon, I should have NEVER signed up and completed a race I wasn't ready for. One I hadn't trained for. I knew in my heart that I wasn't ready, but I let my desire to finish the distance cloud my judgment. I paid dearly. Though I am relatively injury prone, don't think you're immune from this life lesson!


That's enough for today. I think this topic is one that we'll write more about, perhaps for a series on personal goals, personal motivations, and resisting pressure. I've also been continually inspired and captivated by the stores of self-made athletes in our Fitspiration series.

So, if you haven't read any of them yet, now's your chance.

Have you dealt with external pressure related to your running? Ever find yourself chasing a goal that may not be your own? How do you deal? Please, tell us your story! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

Like what you just read? You can subscribe to the feed of these posts or follow us on Twitter or Facebook to be the first to know what the (never home)makers are up to. And we’ll love you forever!

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