Running is Mental

(The first part was written yesterday and the rest today)

So I always thought runners were crazy. This morning as I hit the pavement, I realized . . . I was right. I had an all day rehearsal today and didn't want to come home to more things to do, so I decided to get up at 5:45am and get it done. I left my snuggly husband behind. My warm house. Even the sun made no notion it wanted to get up yet. And here I was, freezing my tuckus off, realizing runners really are crazy. And I'm becoming one of them!

It was my first run on pavement in quite a while, and it was wonderful. No shin pain at all. And it was a different experience than I've had. Because I was running out in the neighborhood, I wanted to be safe. I ran on the sidewalk, against traffic. And I didn't listen to my music, so I could be more aware. And that's what was so great.

I got started at 6:15 and ran to 1st and Glenn. I ran up 1st to Prince, and across to Tucson. Then returned. A total of 5.8 miles. When I left, everything was dark and cold. There were a few cars and people out, but mostly the city was still asleep. The thing I love about the early morning is that there's a different feeling in the air, and all senses seem to be more aware. I smelled the sweet bread baking at Food City. I heard the first few birds of the day. As I was heading east on Prince, there was that great glow that comes right before the sun rises. And then just as it seems like it's never going to rise, it's bright out. On my return, I there were more cars. Other runners and walkers. People were opening up their stores. It was like watching our little part of Tucson wake up. It was wonderful.

Now, don't get me wrong. The run itself was hard. I had to really push myself to not stop just out of the lack of energy. No breakfast in my system, and I wanted to be sleeping. I did 12, 13, and 14 minute miles. But I still loved it. The biggest surprise I've had through this whole process is how running is 90% mental. Not crazy, but mind over matter. I've had to really overcome my inner critic. I've had to learn to believe in myself. I'm still dealing with my tendency to sabotage myself in order to not fail. And as I've overcome these challenges, I feel empowered. Like I could do anything. Beyond the serge of endorphins that come with exercise, I feel more confident in everything I do. I'm more positive on days that I have a good run. I'm more patient. I really feel that I've grown emotionally and mentally the most from learning to love running.

And now that my legs are better, I'm starting my running schedule. This week's plan:

Mon - 4 miles with 5-7 1 min intervals during the last 2 miles (picking up the pace for 1 min)
Tues - weights
Wed - 4 miles, followed by 4 sprints (recover, pick up pace to the points where breathing hard, hold for 20 meters, walk to recover, and repeat)
Thur - weights
Fri - 3-4 miles, easy run
Sat - 6-7 miles

Now the challenge is working it into my personal schedule. I've learned that you have to have a plan before the day comes, or it just won't happen. Monday, Tuesday, and Thursday will be fine. I'm going to have to run in the morning on Wednesday, do Friday's run in the evening, and I haven't decided how to do Saturday's yet with regional orchestra rehearsals going on. Either run during a break or in at night when I get back. Or maybe an early morning run again. Mental? Yes.

And I'm Back!

Yesterday I tried running again. I soaked my legs in the hot tub for 5 minutes before hand, but no Advil. I did a nice warm up and then, BAM! Four miles, no pain. I took a pretty easy pace just in case, and made sure to do a cool down and stretch. My plan is to work my way up more gradually so that I don't have to deal with those stupid shin-splints again. They are no fun. I'm hoping to be ready to jump onto my new training schedule on Monday, Wednesday at the lastest. (See my last post.) Wish me luck! Only 2 1/2 months to go . . .

Fresh Start

Well . . . I did the routine I talked about last time for a week. It worked pretty well except my shins still hurt. Not as bad as when I did absolutely nothing and then tried to run again, but still pain. A friend of mine said he dissected a cadaver that had shin splints and basically the muscle was torn from the bone. (yuck!) So, I was thinking that while this new routine helps in many ways I should probably keep my miles up by cross training instead. Because the image of my muscle being ripped apart like that is just too gross. :)

Last week . . . I had an awful cold. I did do the elliptical machine one day but nothing after that. It was a rough week. So I have a new plan. My shins are actually feeling quite good right now, so next week I'll get in my miles by cross training. I've been missing my spin class, so I think I'll do that at least on Monday and go from there. Then, I found a great half-marathon training plan on the Runner's World website that picks up right around where my miles already are. http://www.runnersworld.com/article/0,7120,s6-238-244-258-6851-0,00.html (the beginner's plan) I plan on starting this a week from tomorrow, as long as my legs are feeling back to normal. I sure do miss running!

As far as the half-marathon itself - I finally found one that's on a Saturday. The last Saturday in April to be exact. It's a pretty flat course and is in Tucson. The only draw back is that I wanted to do a big race. Big as in lots of people. I want to be surrounded by other people going for the same goal. I want the pomp and circumstance. I don't know when I'll get to do another (although I do want to do another at some point) so I want it to be big and exciting. That may be silly, but it's what I had in my head. The one I found is pretty small. How small? I don't know for sure, but it's their 2nd annual half marathon and it's put on as a fundraiser by a small non-profit. It'll still be good, and I'm excited to finally run it. I'm just readjusting my expectations, which is something I'm getting good at. :)

Keep on truckin'

This week has started well for me, and there are two things that are keeping me going right now . . .

First is a new plan to get back on schedule with my running despite my shin splints. I found a great website that had suggestions of how to get rid of shin splints while continuing to run. (http://www.watfxc.com/TF/TF%20Education/shin_splints.htm) It makes sense to me to keep running, because not running doesn't fix the problem when it's related to muscles and tendons not being strong and elastic enough for the amount of running being done.

Here's the plan:
1 Ibuprofen 1 hour before the run to reduce inflammation
Heat the problem areas before the run (I soaked my calves in the hot tub at the gym for 5 minutes)
Warm up (brisk walk/easy jog)for 5 minutes
Stretch
Do your run
Do a cool down mile (haha! I translate this to 5 minutes of light jogging/brisk walking)
Stretch
Ice the problem area

I tried this tonight. It was awesome! I ran 4 1/2 miles at higher speeds than I usually do on the treadmill. And I felt a little pain during the first mile only. Even now, I don't feel anything and it's been 6 hours since my Ibuprofen. I usually run longer distances on the treadmill at level 5. Tonight I ran the first mile at level 5.2, the second at 5.3, the third at 5.4, the next 1/2 mile at 5.6, and then eased back down during the last 1/2 mile. (Plus warm up and cool down.) Sweet! And I was able to just enjoy running again, without the frustration at my legs.

The second thing keeping me going is the incredible people around me. I am so motivated by hearing what people around me are doing to become more healthy. My sisters are making goals and exercising more. My mom is exercising and keeping her calories in check. One of my co-workers actually gets up at 4:30am to exercise before her kids wake up and she has to go to work. And my awesome hubby is doing incredible with his exercise and goals. When I hear about other people exercising and working past whatever stands in their way, I feel like I can do it too. So, thanks to all of you who keep me going.

Today's lesson learned: Clip your toe nails before running 4 miles. There was a war going on in my shoes between my toes. Ouch.

Walk a mile in new shoes . . .

So, I finally went on my big shoe buying adventure. I went to 5-6 different stores and tried on most every running shoe at each with no luck. I was so scared I was going to buy shoes and end up hating them. I started over analyzing every little thing about each shoe, trying to find anything that might possibly be wrong with them. I finally settled on a pair on Sauconys.The were the most comfortable ones I tried. Next job - test run on a treadmill at the gym. I only made it half a mile before my ankles hurts, my shins hurt, and my hip started hurting. The shoes made me pronate so that I was pushing off my big toe, and only my big toe. Let's just say I lost it. This is ridiculous! Other people I know just go to the store, grab a pair of shoes and BAM! They start running. And I've done a running test before. I have a neutral stride. This shouldn't be so stinkin' hard! I mean, humans have been running for thousands of years and they didn't have fancy shoes! (Yes, I've already gone down the whole barefoot running thing, too. That's a story for another time.)

I was going to go to a running store to have shoes fit to me. This is where you run on a treadmill and they videotape your stride and find just the right shoe for you. The only problem is I feel guilty not buying my shoes from them after all that work, and their shoes are just too expensive. So, I gave it a weekend, calmed down and went to the mall. The lady at Ladies Foot Locker helped the most. She helped explain that women naturally pronate a little, compared to men. So, I really was over analyzing. I just needed to pay attention to my feet and I realized that yes, just a tad is natural, so every shoe out there isn't evil. I just need to stop freaking out.

I ended up finding a pair at Sports Authority. They are Saucony Progrid Jazz 12. I had really liked the amount of cushioning and support in the other pair of Sauconys, so I found these. And these feel right throughout the whole stride. I still was extremely anxious buying them. So far, I like them, although while my right leg feels great in them, my left still has splints. Are they the right shoe? I have no idea. And when we have more money (haha) maybe I'll go to a running store. But for now, I feel like they do the job and I'm sticking with them.

So, shin splints. The splints might just be me, or adding too many miles too quickly, and/or they're just not healed yet and I keep flaring them back up (most likely). But I actually miss running. A lot. I used to always listen to my body and honestly never pushed myself very hard because of it. Then I learned that it's also healthy to learn when to tell your body to shut up and keep running, which is how I worked past my 3 mile plateau and worked my way up to 7 miles. Now I'm trying to learn to balance the two. My current plan is do some running, but not push it too hard, do spin and elliptical machines to keep up on my cardio, and hit the weights, especially on my legs to help strengthen everything. And ice my shin after workouts. I just miss when running was not a pain. I miss having an hour to myself and John Meyer. (He's my relaxing running music for the first half of my runs. Weird, but it works.) I miss the exhilaration of running farther or faster than before, or even just getting through a run without quitting. I know it'll come back. I just miss it.

Road to Re-motivation

So, last week I didn't run. I did go to the gym once to lift weights, but mostly didn't do anything because of my shin splints. I did a little research and this is the best site I found that gave a basic understanding: http://www.thestretchinghandbook.com/archives/shin-splints.php Stretching really well and often as well as warming up properly are the biggest things I should have and need to be doing. And ultimately, as I talked to others I know who have dealt with shin splints - I need new shoes. I really like my shoes, but apparently my body does not. And I do remember when I first put them on feeling as though they made my stride move more into my arch than usual. So, the shoe journey begins . . . later this week when I have time to go to some stores.

Mean while, I have to do something because I don't want to lose what I've accomplished so far. My shins were feeling better, so I tried running on the treadmill yesterday with nothing but shooting pain. I then moved on to my old college favorite - The Elliptical Machine. While I really don't feel like they work me as well as running, I was able to go 3 miles in 30 minutes, burning around 300 calories. So, all was not lost. And my legs didn't hate me afterward. I guess this machine will have to be my friend until I get new shoes. And I'll have to get new shoes soon because I am starting to loose that excitement for running and dreading having to work back up to 7 miles again.

My husband and I have finally found a really good exercise schedule that works for both of us. Mondays and Wednesdays we run. We were doing 5 miles each day and were ready to move up to 6 before my legs revolted. Then every other Saturday we do a long run, adding a mile each time. This is how we worked up to 7 miles. (Let me remind you here that we started out running 1 minute, walking 1 minute. And so on until we find ourselves here.) On the off Saturdays, we do sprints (run as hard as you can for a short distance and then walk back, and repeat and repeat). On the non-running days, we do a short run (1 miles or so) and then hit the weights or do other cross training. Eventually I'd like to run a little more on these days as well but not as much as the Monday and Wednesday runs.

What I love about this schedule is there are a few days with harder and specific goals to be met. On the other days the goal is to go do something. So, if I go into the gym and do something, I'm on track. And if I go into the gym, I'll end up doing more than I planned anyway. It gives flexibility to weeks where a running day is booked, so I can swap days, etc. Plus, I know that I have at least one day before I have to run hard again. And lastly, my heart and body can recoup a little so my next hard run will be successful.

Today we lifted weights and did lunges, etc. while watching The Biggest Loser. We were successful, but the best part was watching Simeon trying to imitate us. When we did lunges, he ran a step or two forward and then back. He laid on the ground next to Daddy and bench pressed his balloons. And my favorite was when he saw Cruz using his hand grips, he ran into the kitchen and came out with the can opener, opening and closing it like Daddy was doing to his hand grips. So cute! And really motivating. I was never interested in exercise as a kid and seeing his excitement to participate with us helps me remember some of the bigger reasons I want to become more healthy. I want healthy kids who respect and take care of their bodies. And I want to be able to keep up with them even into my old age. I'm always motivated when I see fit, hot women at the gym who are in their 50's and 60's and I think, "I want to be that woman." And I know I've got to start now.

Motivation

The biggest loser was and is so motivating to watch. It helped me get re-motivated. Mostly when they trained and completed a marathon (a full one) in 60 days. I thought, if they can do that, I can train for a half. I can have that kind of determination.

There are two main things I love about that show. First is that they show that weight loss and exercise are an emotional process. Facing the demons in their lives are vital to overcoming their weight problems. I have seen this in my own exercise and lack thereof. I had to get over a huge hurdle of negative self talk while I ran. When I did and started believing in myself, I could suddenly run four miles. Five miles. Six. Seven. And once I get warmed up, I actually enjoy it. My head clears and everything makes sense again. I become more motivated. It is actually calming. And just when I feel like I may not finish, I see my boys at the end cheering for me. Next hurdle . . . emotional eating . . . I'll save that one for a little later . . .

The second thing I love about the Biggest Loser is the part where the contestants go home for a few months and have to keep it up with all of their daily responsibilities, their jobs, their families, and being surrounded by people who may not be on the same boat as them. It's real life. They have to deal with the stress. And they have to work out relationships around them as people react to their weight loss, and not always positively. When one person changes, the people around them have to stop and reevaluate where they stand. I think about a few healthy changes or goals I've made. There's always a handful of people that say they're proud of me, or good job. Then most say, "Oh. I could never do that because . . ." thus excusing themselves from making the change themselves because for them it's not an option. And then there's another handful who flat out say "You can't do that. That's not healthy. You'll never do it." Maybe because they can't or they just don't want to deal with change. I still deal with certain people who are very in denial about the fact that I am a vegetarian. These people are usually the ones who also doubt my abilities to do anything physical as well. Interesting . . .

As for right now? I ran seven miles. I fell great about that. Now I am trying to get motivated to start running again as my shins are starting to feel better. Although, I am at a point where the plateau ends and I have to put forth extra effort to keep climbing. *sigh* Here I go . . .