Week 12 Recap and RACE DAY!

Week 12 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - Relaxing rest day.

Monday: 4 mile run -  This week is Tapering to get ready for the race.  Ran a fast 4 in Kailua.

Tuesday: Speed work - 30 minute tempo run - Back on the treadmill for a 3 mile run at 10 minute/mile pace.  Feels too easy after last week's training.

Wednesday: Rest day.

Thursday:  Rest day.

Friday:  3 mile run - Ran a fast 3 miles on my usual Kailua Beach park route.

Saturday:  Rest day.


Sunday:  RACE DAY!  Where do I begin to express all the emotions that came with this day.  I started out excited.  So fun to see everyone assembling for the race.  There were men and women of all ages, shapes and sizes.  We gathered at Kailua Intermediate School just as the first light of day was breaking.  I felt ready.  I had my ipod all programed with a new, up-beat playlist that I was sure would last longer than I needed to finish, vanilla GUs in my pocket, and a race outfit that would not malfunction. 

With timing chips strapped to our ankles, all the runners filled the street in front of the school.  At exactly 6:00 a.m., the gun went off and the herd surged ahead.  Knowing my tendency to go out too fast, I tried to stay to the side and let the crowd pass on by.  That's much harder than you'd think.  Everyone seems to be going at a great pace, why not stay with the pack?  As we wound our way through the Enchanted Lake neighborhood, the pack started to spread out and at the one mile marker, I checked my watch and found that I had done the first mile in just 10 minutes 21 seconds.  Too fast for this race.  I had to slow down.  But my ipod was pumping great tunes and my legs were fresh....  So hard to run my own race. 

Needless to say, I started paying for my fast start at about mile 6.   But I remembered this pain from my 11 and 12 mile runs, so I pressed on.  I knew that my second wind would kick in.  And it did.  Things were settling into a pretty good rhythm by mile 8. 

The hard part about this race course is that there is a long out-and-back section on the second half of the race.  I HATE out and backs.  With so many people passing me on the first half, they all run back at me on the second, giving me an "in your face" type of wake up call to my position in the pack.  It's a pride issue, I know, but there it is.  I will confess this right now.  I hate races for this reason.  I love to run and enjoy the challenge of the half marathon, but when I run in a race, I have to face the fact that I am very slow.  So, that means that I usually spend the second half of a race worrying about my time, berating myself for how slow I am, recounting all my training mistakes, and vowing never to do this again.  (It's kind of like having a baby.  The pregnancy is fine, but you never really remember the pain of the birth until you're in the middle of it again.)

For whatever reason, I started having knee pain.  I pressed on.  I got water at every aid station, and sucked down my GUs.  By about mile 10, I was ready to be finished.  My hips hurt, my calves were starting to threaten cramps, and I was very discouraged.  As I did on the previous Saturday run, I had to stop looking at my watch and forget all the people around me.  Again, I started a gratitude list: the beautiful morning, the clouds over the mountains, and the blessing of a healthy body (no matter how much it hurt at the moment).  That helped.  I ran as much as I could the last three miles, but walked more than I wanted to.  I just needed to finish.  One thing I kept telling myself was, "Run your own race, run your own race..." 

As I came down the last stretch of the race, there was my family, cheering me on towards the finish line.  Now there was something for the gratitude list.  They had gotten up with me at 5:00 a.m. and had been hanging around for over 2 hours while I ran.  They never looked better to me than they did at that moment.  Their encouragement gave me the strength to run all the way across the finish line with the last song of my playlist ringing in my ears.  Done!

I'm happy on the inside...

It's been three days since the race and I'm still recovering.  I was so sore that I knew I must have given my all.  That makes finishing 311th out of 325 finishers easier to take.  Will I run this race again?  Well, I know I'll run 13.1 miles, but it may just be me and my ipod...

enjoying the run!



Week 11 Recap

How can I be discouraged when I run in this neighborhood?!

Week 11 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - Relaxing rest day.

Monday: 5 mile run -  Finally, a faster run on my Monday 5 miler!  Two minutes faster! YAY!

Tuesday: Speed work - 10 x 400 5K pace - I am so tired of the treadmill.  I decided to take this run to the street and run Lanikai Loop as fast as I could.  Did a 10 minute pace - my fastest pace!  Change of scenery is always good!

Wednesday: 3 mile run and strength - Just like last week, not able to work this run in. Switched my run/rest with Thursday.

Thursday: Rest day - Liked the Lanikai run so much, I did it again!  Same time!

Friday:  3 mile pace - After pushing so much on Tuesday and Thursday, I ran a bit slower today, but got it done!

Saturday: 12 mile run - After last Saturday's disappointing long run, I was eager to make up time on this run.  I started out alright, but about 5 miles in, my legs wanted to quit.  Such a head game on these long runs.  I kept looking at my watch and getting discouraged, so I decided to "forget" the time.  I changed my watch back from the chronometer to the time of day.  I realized that I was not "enjoying the run!"  My mind was sabotaging my efforts.  So I told my self that this was just a great morning to be out running in the most beautiful place on earth.  I started using my eyes and ears to really notice what was around.  I began listing things to be grateful for, from the smallest cooling breeze, to a heart and lungs that functioned amazingly enough for me to run.  That changed everything. Yes, my legs still hurt, but I wasn't obsessed with my time.  Every time my body said "you'll never make it back to the car!" I would add more things to my gratitude list.

With less than a mile back to the car, I switched my watch back to the chronometer, ready to face the damage.  To my amazement, I was way ahead of last week's time.  Then the euphoria kicked in.  I was so excited!  That last mile was tough, but the discouragement was gone.  I finished only 2 minutes behind my 11 mile run last week!

The best thing about this week:   I'm starting to see the light at the end of the tunnel. This was a faster week, and that was encouraging.

The biggest challenge of this week:   Getting control of my thinking during the long run.  I know this will be a challenge during the race.  I'm glad I found a few ways to deal with the rebellion of my body!


One more week until race day! 

Week 10 Recap

Photo credit: uncluttered white spaces

Week 10 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - Relaxing rest day.

Monday: 5 mile run -  Pretty consistent run.  Always make the same time.  Must be Monday...

Tuesday: Speed work - 45 minute Tempo Run - Ran on the treadmill and ran 3.5 miles in the 45 minutes.  Tried to run "comfortably hard."

Wednesday: 3 mile run and strength - Not able to work this run in. Home schedule too demanding.  Had to put it off.

Thursday: Rest day - Was expecting to run to make up for yesterday's blow-out, but alas, the day was too crazy.  Sometime it happens...

Friday:  5 mile pace - Another routine 5 miler on my familiar route.  Need to change it up next time!

Saturday:  11 mile run - This was a hard day.  Probably because of my missed days.  I made it through even though I totally wanted to quit after only 6 miles.  Thankfully my pride carried me long enough for my GU and second wind to kick in.  Slow time, but at least I finished it!

The best thing about this week:   Wow.  Eleven miles in one day and a total of 24.5 miles for the week!  The miles are starting to add up.  I feel really good about that.

The biggest challenge of this week:   The biggest challenge for this week has definitely been time.  When I started this training program, my summer schedule made it work.  Now that I'm back to homeschooling three kids, getting two kids to work, and added doctor appointments this week, I must stay that I wish I could just get this race over with.  I really am enjoying my running, but the added race training is getting hard to fit in to real life.


Another week down and only two to go until race day!

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.
Galatians 6:9

Week 9 Recap

Photo Credit:  Gregor Murray

Week 9 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - Relaxing rest day.

Monday: 5 mile run -  Beautiful and quiet morning in Kailua.  Summer is over so all the kids are in school.  Had to run early before the first day of our homeschooling year.

Tuesday: Speed work - 9 x 400 at 5K pace - Decided that this was the time to push the speed.  Ran a mile at 10 minute pace, then ran 1/2 mile at 10 minute pace then ran two 1/4 miles at 10 minute pace.  Did the last 1/4 mile in under 10 minute pace.  Felt great to push myself, but definitely paid for it later.

Wednesday: 3 mile run and strength - Just like last week, I switched Wednesday's 3 mile run with a rest day.  Schedule was too crazy.

Thursday: Rest day - Got back to running the Mokulele Drive hill.  It always amazes me how I can run 10 miles on Saturday, but this 3 mile run with a huge hill makes me feel like a chain smoker!  My lungs just burn on that hill!  Humbling.

Friday:  Rest day - Since the schedule has me running a "15-K Race" on Saturday, they allowed for an extra rest day today.  I gladly took it.  The first week of school here at home made for an adjustment to the schedule.  Can I really do this?!

Saturday:  15-K Race - I didn't have an official race to participate in, so I just ran the 9.3 mile track I  ran a couple of weeks ago.  This was a really hard run.  I guess with too much rest, and too little sleep the night before I struggled from mile 5 on.  Thankfully, I had 2 GU packs with me to help me make it back to the car.

The best thing about this week:   Was glad to have the extra rest day in the schedule this week.

The biggest challenge of this week:   I've noticed that with the added miles, my running gear is more important than ever.  I can't wear socks that are too small or my feet will start to hurt.  I also have had a couple of "wardrobe malfunctions" that didn't occur under 6 miles.  (Without going into gory detail, lets just say that chafing can be an issue.)  Even the length of my toenails is critical to happy feet!  Glad to have the opportunity to fix them now, and not be surprised during the race.

Three weeks to go!  Officially signed up for the race.  No turning back now!

Week 8 Recap

Week 8 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - Sick.  Stayed in bed most of the day.

Monday: 4.5 mile run -  Thankfully, I felt better so I dragged myself out of bed and ran anyway.  Took my time and got it done.

Tuesday: Speed work - 40 minute Tempo Run - Ran on the treadmill.  Covered 3.5 miles in the 40 minutes.

Wednesday: 3 mile run and strength - I actually switched Wednesday's 3 mile run with a rest day.  Still trying to get over this bug.

Thursday: Rest day - Since I was still recovering from my cold, I didn't run the hill (any excuse will do). Ran in Kailua.

Friday:  5 mile run -  Felt pretty much up to par.  Enjoyed this 5 miles in Kailua even though it was hard to get back into the distance after being sick this week.  I tried not to think about how I was going to double those miles in just 24 hours.

Saturday:  10 miles -  I added another loop to my 9 mile run from last Saturday.  I found that my hydration and nutrition are factors on a run of this length.  I carry a frozen bottle of sweet tea that melts as I run.  With my allergy to artificial color, I can't drink sports drinks.  Sweet tea gives me a sugar boost and has flavor!   I also used a GU gel to boost me on the second hour.  Finished 10 miles in 2 hours.  I haven't said too much about my times.  I guess my pride has kept me from sharing my goals, but I was very happy with this time. 

The best thing about this week:   I started feeling sick right after my long run last Saturday.  Thankfully, I had Sunday to suffer through most of it and was able to carry on with my schedule with only a minor adjustment.  Being sick is no fun but I was glad that I didn't miss any running days.

The biggest challenge of this week:  I couldn't tell if I was sore from being sick, or from the higher miles.  Had to push through.


Just one month until the race.  I feel good about running the distance.  Now I need to focus on SPEED!   Here we go!

Week 7 Recap

Kalama Beach Park - my favorite place to start!

Week 7 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - Rest and relaxation!

Monday: 4.5 mile run -  Even though this run was 1/2 mile longer than previous Monday runs, they are starting to feel like short runs.  Wow, what's happening to me?  I like.

 

Tuesday: Speed work - 8 x 400 at 5K pace - Okay, today is the day it happened.  I blew it off!  Too many family obligations.  First time in more than 6 weeks.  I felt really bad, but then I got over it.

Wednesday: 3 mile run and strength - (Mokulele Drive hill - my nemesis!)  This hill is just like taking medicine, not pleasant, but good for you.  I dutifully completed the hill in decent time.  Still walking, but not as much.

Thursday: Rest day - Have I mentioned that I love rest day?

Friday:  4 mile run -  Family schedule was pressing so I cut this run a bit short.  Only ran 3.7 miles.  Better than nothing, right?  (See lesson #1 below....)

Saturday:  9 miles -  Running 9 miles in a small town, you have to get creative.  I ran from Kalama Beach Park to the first half of the  Windward Half Marathon route, then tagged on a bit at the end to make the miles.  It was hard but felt really good - eventually.  (See lesson #2 below...)

The best thing about this week:   Being able to run 9 miles is such a confidence boost.  I'm already feeling the benefits of training for a longer race. 

The biggest challenge of this week:  This week, it was family obligations that not only took away from training time, but also took mental energy.  I must keep in mind that all this running is a stress relief that helps balance my life.  It helps me be a better me.

A couple more lessons learned in week 7: 

#1 - I've made a mental shift about training.  I find myself thinking that the run I do today will help the run I need to do tomorrow.  If I skimp on my miles today, it will make tomorrows run even harder.  So doing the hard work today will pay off tomorrow if I don't let myself get lazy.  Isn't that what I try to teach my kids about their school training?  Do the work of memorizing your multiplication tables now so math is a lot easier for the rest of your life... 

#2 -   During the long runs, I know that the last couple of miles are the most important.  It's there that I'm not only working my muscles, but I'm also training my mind.  When I start to feel that twinge of discomfort, do I press on or just keep going until it works itself out?  That's the mental toughness that a long race will require.  I see that as the mileage goes up, so must my mental resolve to keep pressing on.  That's kinda like life too, I guess.

Thanks for sticking with me through this.  We're on the down-hill slide now.  Only 5 weeks until race day! 

Lessons Learned So Far...

There are six weeks left in my training plan for the Windward Half Marathon, so I'm half way there!  When I look back at where I started, I feel really good about where I am today.   Training for this race has not only strengthened me physically, but I've learn a few life lessons along the way, too.

#1 - Don't base your progress on how you feel on any one day.  Some days I've felt strong and the very next day, I've felt like I was starting over.  It's been important for me to keep a long view of my progress.  That's why a training log is so valuable.  I may feel really weak one day, but if I look back, I can see that I'm still improving.

The same is true in life.  Personal growth is a slow process.  Even though I haven't achieved what I want to, in looking back I can see how far I've come toward my goals.  Nothing worth while happens over night.  Even on my weak days, I know that I'm still working toward my goal.   I'll get there if I just don't give up.

#2 - Accountability is a great motivator.   When I train on my own, it's all too easy to blow off a run.  That hasn't been the case with this go round.  Just knowing that I will have to report for all the world to see (not that many are looking) has helped me get out of bed more days than I'd like to count.  Out of six weeks of training so far, I've only missed one workout.  I never would have believed it.  I guess I've finally figured out how to make my pride work in my favor.

We were made to live in community.  Peer pressure has been made out to be a bad thing.  But when we encourage each other to do things that improve our life, peer pressure can be great.  Proverbs 27:17 says, "As iron sharpens iron, so a friend sharpens a friend."  Mutual accountability can spur us on to reach goals we couldn't do alone.

#3 - You really can eat an elephant one bite at a time.  It's been a few years since I ran 13.1 miles.  The most I've done is about 5 miles, so a half marathon race seemed like a lot of work.  But the payoff for running that distance was so rewarding, I just had to try it again.  But how do you start something like that?  Finding Hal Higdon's training plan really was key.  It took me from running 9 miles a week to running 9 miles on a Saturday morning in just 6 weeks.

I have a lot of other dreams in my life.  How will I ever achieve them?  It's overwhelming to think of accomplishing them from where I am now.  But if I can break down the goal into many steps, that goal seems a lot more attainable.

There are endless life lessons in running.  There are also many spiritual lessons.  If my ultimate spiritual goal is to know God and to make Him known, there may not be an obvious halfway point.  Some days the end of the race feels far away, some days it feels way too close.  I have so much more to learn.  But by sticking with the training plan, knowing that I'm going to have to 'fess up to my progress, and not basing my progress on how I feel today, I know I can make it ~ to the 13.1 finish line and the finish line of the Kingdom.

Not that I have already obtained all this, or have already been made perfect, but I press on to take hold of that for which Christ Jesus took hold of me.  Brothers, I do not consider myself yet to have taken hold of it. 

But one thing I do: Forgetting what is behind 

and straining toward what is ahead, 

I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Philippians 3:12-14

A Story that Takes Away All My Excuses

If you haven't heard the story of the father and son team of Dick and Rick Hoyt, you need to hear it.  I had the privilege of watching them race in the Ironman in Kona a few years ago.  Grab a hankie and be amazed.

There is no greater love 

than to lay down one’s life for one’s friends.

John 15:13

Week 6 Recap

Week 6 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - Rest and relaxation!

Monday: 4 mile run -  Ran an average time for this day, not the fastest I've done, but not the slowest either.

 

Tuesday: Speed work - 40 minute Tempo Run - Treadmill work today.  The weather was extremely muggy.  Good, sweaty workout.

Wednesday: 3 mile run and strength - I decided to run the hills on Mokulele Drive.  It's a three mile out-and-back from my house to a golf course.  The route is up and down but the main hill is a good 45 degrees for a quarter mile.  Killer.   I had to walk most of it.  It amazes me that I can run 8 miles one day and then a short run on the hills reduces me to walking.  I've committed to run this every Wednesday until race week.  I will not be denied!

Thursday: Rest or easy run day -  My schedule demanded that I make this a rest day.  Only thing is, I didn't really rest.  I spend most of the day either on my feet or sitting on the ground.  It was a very tiring rest day.

Friday:  Rest day - With a 10K race scheduled for Saturday, the plan called for another rest day.  Originally I thought I'd do an easy run, but after my long day Thursday, I gladly took the rest.

Saturday:  10K Race -  Just like in week 3, I didn't have an actual race to run.  So I did the 6 mile out-and-back that will make up the first half of the Windward Half Marathon route.  Since this route is mostly flat, I cut 5 minutes off my last 6 mile run just three weeks ago.  Felt great!  The rest really did me good!

The best thing about this week:   Running the first 6 miles of the race route felt really good.  Now I know what to expect on that leg of the race.

The biggest challenge of this week:  When training for the last half marathon, I ran the Mokulele hills all the time.  I can see that hill training builds the strength I need for the longer distances.  Making myself do it is not easy.  It's like eating your veggies...the ones you don't like.  I know it's good for me, so I've got to do it. 


I can't believe I'm half way through the training.   Six weeks down, and six more to go. 

Why do you run?

Great video that tries to answer the question all runners are asked...

Week 5 Recap



What's not to love about this running view?  It keeps me coming back!

Week 5 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - Rest and relaxation! 

Monday: 4 mile run -  Ran a good pace today.  Was a bit faster than last week!  Yay!

Tuesday: Speed work - 7 x 400 5K pace - Treadmill work today.  Short, fast, and to the point.

Wednesday: 3 mile run and strength - Just like Monday, this run was faster than last week.  I can see improvement!  That's encouraging.

Thursday: Rest day -  For the first time in 2 weeks, I actually took the assigned rest day.  Felt great.

Friday: 3 mile run - This run seems to be a bit slower for me consistently.  Don't know if it's because of the rest day, or just because it's the end of a long week.  Plowed through.

Saturday:  8 mile run -  Just like the 7 miler from last week, this was a hard run.  Felt my legs burning by mile 5.  My time wasn't too bad though.  These runs are training my mind as well as my body.  Mental toughness is key.

The best thing about this week:   Now that I've completed 5 weeks, this running routine is really turned into a habit.  I feel odd on the rest days, like I really should be running...

The biggest challenge of this week:  The long runs on Saturday mornings are starting to make weekend plans more challenging.  I can't just schedule an impromptu camping trip or morning surf session with the kids.  It will be worth it.  Don't think, just move...



I have to keep reminding myself it's only week 5. I still have time to improve my speed. I'm trying to focus on the fact that I'm sticking with this plan and not worry too much about beating my last half marathon time. It's been a few years. I'm learning to be nice to myself.

Running comes in handy...

I found some great motivational videos on YouTube.  Here's one to brighten your day.

You never know when you'll need to run!  Be ready...

Week 4 Recap

Week 4 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - I think I'd better just call this a rest day. 

Monday: 3.5 mile run -  Had a nice morning run in Kailua.  Actually ran 4 miles... oops!  :)

Tuesday: Speed work - 35 minute Tempo Run-   Just couldn't get going today.  Vowed to do this on Thursday instead. 

Wednesday: 3 mile run and strength - Did my usual route along Kailua beach.  So beautiful out there.  Enjoyed the beauty of my home town.

Thursday: Rest day -  Made up for missing on Tuesday.  Glad I got the Tempo Run done, but learned a lesson on timing of these rest days.  Paid for it Saturday....

Friday:  3 mile run - Family scheduling meant that I had to do this run on the treadmill.  Now I remember why road running is so much better - uninterrupted time!  Distracted but made it through.

Saturday:  7 mile run - Wow.  I haven't gone 7 miles in a long time.  It was hard.  I think switching my rest day really worked against me.  Had to walk a lot, but finished with a pretty good time.  I need to work on pacing these long runs.

Can't believe that 4 weeks have gone by already.  It's fun to be running the longer distances now.  

The best thing about this week:  Even as hard as the 7 miler was, I felt great to have it done and my time wasn't as bad as I had feared during the run.

The biggest challenge of this week:  I learned that running 4 days in a row with my longest run on the 4th day was not a good idea.  My body felt about a hundred years old on Saturday evening....

Found a much better playlist to accompany my run - David Crowder Band.  Here's a song that really kept me going.  It's not the pace of the song, but the message that moved me down the road.

 "...Heal my limbs and joyfully I'll run to You!"

Week 3 Recap

Week 3 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - Well, I haven't improved in this area.  By Sunday, I just want to lay around...

Monday: 3.5 mile run -  Because I missed my long run on Saturday, I made up for it today.  It was a beautiful 4th of July morning.  Ran past the folks setting up their umbrellas and chairs to watch our local parade.  Ran 6 miles.  Felt great.

Tuesday: Speed work - 6 x 400 at 5K pace -   Here's where I had to rearrange my training plan.  Since I ran 6 miles on Monday, I used this day to rest.  Normally, this week's training calls for two days of rest before a 5K race.  I'm not signed up for a race this week, so I used one of the rest days here.

Wednesday: 3 mile run and strength - Kept to the schedule on this day.  Nice Kailua morning run.  Made good time.  Not walking as much.

Thursday: Rest day -  Didn't rest but ran Tuesday's speed work on the treadmill.  It seems so easy.  Six laps is just 1.5 miles.  But ol' Hal really knows what he's talking about.  I can already see improvement in my endurance and speed.

Friday:  Rest -  I did stick to the schedule and rest on this day.

Saturday:  5K Race -  Like I mentioned, I didn't have a 5K race to enter, so my husband and I went on a 4.5 mile trail run on the beautiful Aiea Loop Trail.  You can read about my adventure here.

This week took a bit of juggling the schedule, but I think I kept true to the training direction.  I kept up with the speed work, got a good long run in, and learned a bit about how to improvise when I need to.

The best thing about this week:  Definitely the trail run.  So much fun to engage your mind on the trail.  It was fun to run with my husband.  Usually I can't keep up with him, but he slowed down a bit and I pushed myself a bit and we had fun together.

The biggest challenge of this week:  I seem to have Monday's run solved, but still need a better plan for Sunday.

Just knowing that I have to be accountable to write up my training log is great motivation for me.  I don't ever want to have to tell you that I blew off a run.  You're helping me more than you know!

Thanks!  And don't let me have all the fun, get out there and Enjoy the Run!

The Unexpected - The One Thing You Can Count On

Last Saturday morning, I woke up to a beautiful summer day.  Got out of bed, ate my banana, and picked up my keys to head out the door for my long run.  As I picked up my phone, I saw that I had missed a call from my step mom.  She's not a morning person, so I immediately returned the call.  Although not an emergency, it was very clear that I was needed at her house and my long run for the week was suddenly derailed.

The unexpected.  For a planner like me, it always throws me a bit.   So, how do I recover?  I found that the best way to bounce back is to stop, take a step back and keep the event in perspective.  Yes, my long run was interrupted, but that didn't mean that I couldn't run at all.  Later in the day, I was able to get in a few miles on the treadmill and rescheduled the long run for Monday.  Not a big deal.

But the unexpected doesn't have to be something negative.  According to my training schedule, I was to run a 5K race today.  Well, I didn't have a 5K race to enter, so my husband suggested that we run the Aiea Loop Trail.  Great.  But as we drove up to the park, it started to rain.   I don't mean sprinkle, I mean RAIN.  I was not up for this unexpected turn of events.  But my husband is not one to be deterred.  And really, I did want to run this trail.  So after we let it slow down a bit, we headed out.  And do you know what the most unexpected thing was about this run?  I loved it.  We slogged through mud up to our laces.  The rain was cool and felt great.  I ended up running not much slower than the pace I would have on the road.  The beauty of the trail, the sound of the birds, the challenge of dodging roots and puddles and the fun of running with my best friend was exhilarating.  And I almost missed it because of the unexpected rain.

Dear brothers and sisters, when troubles come your way, consider it an opportunity for great joy.  For you know that when your faith is tested, 

your endurance has a chance to grow.

James 1:2-3 (NLT)

There's no way to avoid it.  The unexpected is going to happen.  So when it does, I wont panic, I wont quit.  I'll just look for the opportunity to be pleasantly surprised.

Carol King - A Dubious Running Companion

Woke up this morning ready to hit the pavement for my long run.  Normally I would have scheduled it for Saturday, but things got complicated so I had to make it up today.  No problem.

I run with my ipod.  It takes my mind off the physical and helps the miles go by.  I have several podcasts that I listen to, so running is a great time to catch up on them.  But today, the podcast I listened to finished before my run, so I had to find something else for the last 20 minutes or so.

I decided to play Carol King's Tapestry album.  I love this album because it reminds me of being a kid and listening to my sisters play it over and over.  I know every word.  But I guess the blood had left my brain because as the tracks played, I realized it is not very conducive for running.  Here's what I mean:

Track 1 - I Feel the Earth Move - Love this song for running.  Great choice.

Track 2 - So Far Away - Oh boy, this is not too motivating.  The car is....so far away...  I tried to distract myself by re-writing the words for all the mothers out there with kids off at school or whatever.  That helped pass the distance, but it also made me miss my kids....

Track 3 - It's Too Late - Now the motivation is going way down hill.  "...something inside has died and I can't hide and I just can't fake it..."   I decided to sing this to my bed.  That helped. 

Track 4 - Home Again - The first phrase of this song is, "Sometimes I wonder if I'm ever gonna make it home again, it's so far and out of sight..."  Help Me!  This was almost more than I could take.  Thankfully it's not a very long track.  Focus, focus, focus...

Track 5 - Beautiful - Okay, this is a bit better.  "You've got to get up every morning with a smile of your face and show the world all the love in your heart."  But after running for more than an hour, "...you're as beautiful as you feel" is not very encouraging.  I spent the rest of this song re-writing the lyrics for my fellow runners...

Track 6 - Way Over Yonder - Here we go again...  Yes, my car is way over yonder!  I just have to get there.  "..that's where I'm bound."

Finally, I see my car in the distance...and the next track starts.  No kidding.  It was like a movie soundtrack.

Track 7 - You've Got A Friend -  Yes, my Jeep is my friend!  "...I'll come running, to see you again!"

I can't make this stuff up.  It really happened.  Thanks, Carol, for the sweet music, but I think I'll save it for the beach!

Week 2 Recap

Week 2 of 12 on the road to the Windward Half Marathon:

Training Log

Sunday: Stretch and Strength - I haven't really done anything structured on this day.  My stretching consists of what I do when I get up from my nap - kind of like your typical house cat.  I need to plan more specific exercises for this week!

Monday: 3 mile run -  Like last week, this run was more a miss than a hit.  I took our dog Blue to the beach and attempted to run with him.  Unfortunately, I found that running on the beach was way harder than I wanted to work.  It ended up being 45 minute walk.  Better than nothing!

Tuesday: Speed work - 30 minute Tempo Run -   I had to look this one up online.  There are many opinions on how to best describe this speed workout, but most of them included this phrase:  comfortably hard.  You run at a moderate pace, then speed up to a "comfortably hard" pace for a certain distance, then return to a moderate pace.  You repeat the process for the length of your run.  I found that this is how I usually run.  Running has always been comfortably hard.  So I slow down to catch my breath, then pick it up again.  The difference I made today was not allowing myself to walk at all, but only slowed the pace to "rest".   I used my treadmill on this day.

Wednesday: 3 mile run and strength - Had an appointment in Kailua at 9:00 AM, so I ran after that.  I'm not used to running in the late morning.  It was hot.  I was proud that I didn't blow off the run.   Note to self:  get an early start!

Thursday: Rest day -  The rest couldn't have come at a better time.  Busy day with two kids leaving for the mainland.  It's only the second week, but already I feel like I'm playing hooky if I don't run!

Friday: 3 mile run -  The rest day prepares me to do a quick run on Friday.  Tried to run at race pace.

Saturday:  6 mile run -  Unexpected family concerns kept me from running my full six.  I was only able to do 3 on the treadmill.  I plan to make it up on Monday.  This day inspired a new post on dealing with the unexpected - look for it this week!

Overall, I was very pleased with my workouts this week.  Although I didn't get all the miles in according to my plan, at least I completed something 5 out of the 5 days.  That's how life is.  I don't expect to follow the training plan to the letter.  It just keeps me moving toward the goal.

The best thing about this week:  I kept my running commitment on Wednesday, even when my schedule was busy.

The biggest challenge of this week:  Monday's workout needs to be a higher priority.

With ten weeks left until race day, it's still not too late for you to join me.  Set some goals, and find a plan that works.  We can do this and it's always more fun with a friend!

Motivation - Getting Out the Door

You might be thinking, "It's only week 2 of your 12 week plan, Karelin.  Why talk about motivation now?"  Let's just say that from experience, I know... You never know when your motivation will leave you.  It could be week 2 or 6 or 11... Preventive measures are the best. 

Looking over the many pages of running sites on the net, you will find a vast array of things to get you going.  There are the common sense things like making goals, using a training log, or entering a race.  Well, I've done that, and still I can find myself wrestling with not wanting to head out the door.

But I realize that there are things in my life that I do that are non-negotiable commitments.  Things like getting to a doctor's appointment or taking my daughters to dance class.  Those things I do whether I want to or not.  And I do them on time.  Why is it that my running schedule seems to be optional?  So many days I wake up early to run and before I get out of bed I'm already bargaining with myself, "Oh, I could just run in the afternoon..." or "Looks like it's going to rain."  Bad idea.  The longer I lay there trying to re-schedule, the easier it is to cave in. 

So I have developed a mantra that I begin to say whenever I feel myself start to deal...

Don't think, just move!

Don't think, just move!

Don't think, just move!

I start saying it over and over as my body gets out of bed.  I force myself to slide into auto pilot and shut off the brain.  It works.

Not very high-tech.  Maybe good ideas don't have to be.

The great thing about this mantra is that it can be used for all kinds of stuff I don't really want to do.  It could be doing the dishes or taking time to help someone in need.  From the mundane to the critical, it gets me moving without leaving room for making excuses.  I'm a natural procrastinator.   The mantra helps me overcome.
 

Those who live only to satisfy their own sinful nature will harvest decay and death from that sinful nature. But those who live to please the Spirit will harvest everlasting life from the Spirit.  So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.  Therefore, whenever we have the opportunity, we should do good to everyone—especially to those in the family of faith.

Galatians 6:8-10 (NLT)

It's human nature to get tired of doing what is good.  Running disciplines my body and my mind to do what I know is good for me.  That skill can then be transferred to other areas of my life.  Opportunities to bless others won't be so daunting if I have the "Don't think, just move" attitude.  It's a choice to live by the Spirit.



If you like tech, I've found a great supply of motivating videos. This one features a heart-wrenching marathon finish at the 1984 Olympics in Los Angeles.*

*The runner who staggers over the finish line in this video is Gabriela Anderson-Schiess.  Here is her bio from Wikipedia:

Gabriela ("Gaby") Andersen-Schiess (born May 20, 1945) is a former Swiss long-distance runner who participated in the first women's Olympic marathon at the 1984 Summer Olympics. Though living in Idaho and working as a ski instructor at the time, Andersen-Schiess represented Switzerland in the 1984 Los Angeles Games.
Fourteen minutes into the 1984 Olympic marathon, Joan Benoit began to pull away from the rest of the pack. She went on to win in a time of 2 hours, 24 minutes, and 52 seconds. Twenty minutes after Benoit finished, then 39-year-old Andersen-Schiess entered the stadium.
The crowd gasped in horror as she staggered onto the track, her torso twisted, her left arm limp, her right leg mostly seized. She waved away medical personnel who rushed to help her, knowing that, if they touched her, she would be disqualified. The L.A. Coliseum crowd applauded and cheered as she limped around the track in the race’s final 400 meters, occasionally stopping and holding her head.
While the effects of her heat exhaustion were plainly evident, trackside medics saw that she was perspiring, which meant that her body still had some disposable fluids, and let her continue her march to the finish line. At the completion of this final lap—which took Andersen-Schiess five minutes and 44 seconds—she fell across the finish line. She finished 37th, ahead of seven other runners. Medical personnel tended to her immediately and, miraculously, she was released two hours later. Her time of 2:48:45 would have won the gold medal in the first five Olympic marathons.^[1]
Andersen-Schiess won the inaugural California International Marathon in 1983.^[2] She has also held Swiss national records in the 10,000 metres and the marathon.^[3]

Fueling Up: What I eat...

As I started this first week of training, I became very aware of the importance of fueling up.  Nutrition is a vital part of any training regimen.  I'm not an expert by any means, but I do know what works for me.  Along with choosing foods that will give me the energy I need, as well and aid in recovery, I have to avoid sulfites.  Basically, I can't have any artificial colors, iron enrichment and preservatives.  I've been forced to eat healthy whether I want to or not...or I break out in a rash that lasts for days.  Not fun.

So, this is how I approach my training diet:

Prerun - Since I run in the morning, I try to eat a banana or some other light carb.  My dinner is long gone by the time I hit the pavement and I need a boost to make it through.

Post-run - After I return, I'm ready for a real breakfast.  My usual meal is yogurt with some type of fruit and a whole-grain cereal.  My latest favorite combo is Greek yogurt, a scoop of canned pumpkin, a bit of honey and brown sugar, topped with pecans.  Another standby is yogurt, blueberries and puffed wheat.  I do make sure my meal includes a protein, a carb and a fat.

Lunch - This meal tends to be my main meal of the day.  I will eat some kind of starch like organic pasta or home-made tortilla, with a meat or bean protein, and fresh fruit or vegetable.  My favorite right now is pasta with ground beef with taco seasoning, shredded iceberg lettuce, grape tomatoes, and my dressing of one part yogurt to one part mayonnaise with salt and pepper.  I've been eating that all week!  Another favorite is pasta (or couscous) with tuna, grape tomatoes, grated mozzarella, dressed with a bit of mayo and grainy mustard. 

Dinner - Since I often have to modify my meal from  my family's, I tend to eat lighter at dinner time.  I'll eat a fresh vegetable or salad, or fruit with a protein like cheese or tuna.  If I can eat what the family is eating, I'll just eat the protein and vegy's and skip the starch. (Unless I make pizza... then all bets are off!)

Dessert - This is where I tend to fall off the wagon.  My daughter makes the best cookies!  But, when I'm being intentional about my diet, I try to only eat one or two of those cookies!   My favorite dessert it all natural ice cream.  I could eat it every day!  So I limit myself to eating it only on Saturday nights.  I buy it in small containers so I wont raid the freezer in a weak moment!

Snacks - Snacks are so important to me if I am going to make this routine work.  I keep cheese sticks, apples and oranges, whole wheat crackers, and nuts handy.  In moderation, these tide me over until my next real meal.

Water - I can't stress enough the need to hydrate before and rehydrate after running.  Muscles need water to function and the body just works better when it's hydrated - digestion, skin, and mental clarity. 

Other Tips:

• I'm not sure who said it, but they were right - You eat with your eyes first!  Since I've had to stay away from sulfites, I've had to give up a lot of foods I love.  So over the last 20 years, I found that if I make my meal look really yummy, I don't feel deprived.  Naturally colorful foods are the most healthy.  Make sure your plate has a variety of colors and textures.  I also serve my meal on a pretty plate.  It just makes me happy.
• I really try not to eat after 8:00 p.m.  I sleep much better when my dinner has had a chance to digest.  Good sleep makes for a better morning run.
• I really don't worry too much about using full-fat dairy products and butter.  I find that the rich taste is more satisfying and I don't need to eat as much.  I make yogurt from whole milk and use real butter in cooking and on the table! 
• Eating a variety of whole foods is the most healthy diet I know!  The less processed the better! Simplicity is the key. 

 

 

Like I said, I am not a nutrition expert.  Go online and look at what other's are saying about a training diet.  No two people are alike in their nutritional needs.  You will have to try things to see if they work for you.  One person may need to eat a full meal an hour before running, while I on the other hand, would just go take a nap...

As the weeks progress, I may need to change up my nutrition plan.  I'll keep you updated if I do.

Check out my running links in the side bar for more helpful information.

Week 1 Recap

Week 1 of 12 on the road to the Windward Half Marathon is now history.  I managed to complete 4 of the 5 run days.  Not too bad for a start.

Here's how the week played out.

Sunday:  Stretch and Strength - The family was camping over the weekend, so breaking down the camp site and loading up must count for a strength workout, right?

Monday:  3 mile run -  I missed today's run due to our camping trip.  I was just too tired.  (I justified it by telling myself that I ran 3 miles on Friday.)  There are times when rest is best.

Tuesday:  Speed work - 5 x 400 at 5K pace -  Using my treadmill made it easy to track the distances.  This is a new area for me.  It was fun.  Because it was only 5 laps, it seemed too easy.  I know that will change as the training continues.  I ran an easy pace for a few minutes to warm up, then reset the machine to count my laps.  After each lap, I stopped the treadmill and walked in place for a minute or two.  It was great to run short, fast bursts, and then be done. 

Wednesday:  3 mile run and strength - Back on the road in Kailua.  Nice morning run.

Thursday:  Rest day.  Slept in to catch up on sleep!

Friday:  3 mile run -  Kailua route with a faster pace.  Happy with my time.

Saturday:  5 mile run -  Tried my best to slow down.  So hard.  I've been running the same pace for weeks, but my natural pace is really too fast for this jump in distance.   A new route through beautiful Kailua neighborhoods made the miles fly by.  Happy with my time.  Longest run I've done in 2011.  So glad to be upping the mileage!

Overall, it was a great week.  I had done some other physical work Monday that left me sore for Tuesday's speed work.  On Wednesday, I was still a bit stiff but pushed through.  Thursday's rest came at just the right time.  By Friday, I was ready to head out again.  Saturday found me in the routine and I was excited to do the longer run.

The best thing about this week:  Getting more miles logged!
The biggest challenge of this week:  Getting to bed early enough! 

Have you picked your race?  Are you walking or running along with me?  I'd love to know you're out there!  Let's keep each other motivated and accountable.  Together, we can't be beat!

A New Goal in Mind

Ever heard the saying, "If you aim at nothing, you're bound to hit it"?  That's a bit how I feel about my running.  I add running to my weekly routine, but don't really have a goal in mind.  It's been several years since I participated in an official race.  Why?  Well, they take commitment.  Life has been so unpredictable that I didn't want to tie myself down to a firm training schedule.  Sounds good right?  Truth is, I've been lazy...

So, no more!  I'm motivated again and I'm going to have you keep me accountable.  I've got my eye on the Windward Half Marathon that will be on September 11, 2011.  Although I have done a couple of half marathons before, I haven't done this one.  The one's I've done have been on the Waikiki side of the island.  This race is right in my own backyard.  No more excuses.  I have all summer to train...

This is the first week of a Hal Higdon, 12-week training schedule I found.  I'm trying to improve my last time, so I've chosen a plan that includes some speed work.  This will be a first for me.  My plan is (Lord willing) to do the regular running days in Kailua, and do the speed work on my treadmill.  That way I can measure the 400s easily. 

Wanna join me?  You may not be able to make it to the Windward Half on Oahu, but I bet you can find something in your area.  It doesn't have to be a half.  What about a 5K to start?  Maybe you're ready for a full marathon!  Whatever it is, lets start together! 

In the spirit of openness, I must confess that I missed my first day of running on this plan.  We had just returned from a weekend camping trip that wiped me out.  That's how life is sometimes, but I wont be deterred!  It's not about following the letter of the training schedule, it's about moving toward the goal.  I'm firmly committed this time.  I wont let this unpredictable life be my reason for quitting! 

Don’t you realize that in a race everyone runs,

but only one person gets the prize?

So run to win!  All athletes are disciplined in their training.

They do it to win a prize that will fade away,

but we do it for an eternal prize. 

So I run with purpose in every step.

I am not just shadowboxing. 

I discipline my body like an athlete,

training it to do what it should.

Otherwise, I fear that after preaching to others

I myself might be disqualified.

1 Corinthians 9:24-27 (NLT)



There are many reasons that I run. Physically, I want to keep fit and need the stress release. But the best benefit I get from running is time alone with God. Being out in His creation, I feel His presence. When I run, I learn so many spiritual lessons. I hope to share those here as well.

Leaving My Fuzzy Hinderance Behind

(As the first post on my running page, I'm re-posting something I wrote in 2008.)

Hebrews 12:1-2
Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily hinders our progress. And let us run with endurance the race that God has set before us. We do this by keeping our eyes on Jesus, on whom our faith depends from start to finish. He was willing to die a shameful death on the cross because of the joy he knew would be his afterward. Now he is seated in the place of highest honor beside God's throne in heaven. (New Living Translation)

I love to run in the early morning hours. I wake before anyone else is up in the house—no one but Blue, our dog. He has learned that when I get out my running shoes, I’m heading out. He loves to go with me. So often I would look at his sad eyes and give in, “Okay, boy, you can come too.”

Running with a dog, at least my dog, is not really a run. It’s more like a jog….stop…jog…stop…walk….jog. Every tree needed to be smelled and “watered.” But he was such a sweet companion, I didn’t really mind. I knew it was doing him some good to get out of the house. And frankly, I liked the excuse of a rest every now and then. After we’d go a couple of miles, I’d start to feel like he was getting hot and tired. Better head back. After a few weeks of this, I realized that he was loving it, but I was getting nowhere in my running plan. I was letting my dog dictate how far I ran. As good a dog that he is, he was becoming a hindrance. If I was going to reach my goals, I was going to have to leave him behind.

Is my spiritual journey like this? Have I let some sweet thing hinder me from running the race that God has set before me? I have run long enough with the Lord that the really “bad” sins aren’t the ones that hinder me these days. I have to watch out for the cute, cuddly kind. The ones that just look at me with those sad eyes and say, “Can I come, too?” I know that if I am going to run with endurance I must leave those things behind. I must fix my eyes on Jesus. He is my running buddy. He encourages me and challenges me to run my best every time I go out. Jesus is the one “on whom my faith depends from start to finish.” (vs. 2)

I was sitting outside after a good run. I had gone farther that day than I had in months. It was just me and my praise music on my iPod. Finally, I was getting back to the distances I had run in the past. And Blue? He didn’t mind. He just sat beside the treadmill and watched.