T-minus 19 days, and counting: cross-training on a wintry day

It snowed again today...A common theme around these parts lately (it's snowed four times in eight days, nevermind rain and snowmelt and everything in between). Given my fall from this Sunday, I thought I'd avoid the risk and stay inside tonight.

That's the thing about winter running - the weather can be so unpredictable that it can scuttle your plans. Which means that a mid-winter half marathon will probably not see you posting a PB on race day.

So tonight, I headed to the gym for a Body Pump class, for some good ol' cross-training. It's been a few weeks since my last BP class, so I didn't quite know what weights to put on the bar, but for the most part my leg core, arm core and back core felt strong.

My core, however, felt a little weak. I could especially tell when I was doing squats - my back started to hurt, which was a good reminder to suck in my abs as we worked.

I find it really takes effort and planning to find a good balance between running and cross-training, but it's that cross-training that's so important to building and maintaining strength.

We once had a speaker come in to one of the clinics I attended, who used to be the trainer for the national triathlete team. He said that they immediately saw an improvement in their athletes' performance as soon as they started building strength training into their regular training. So, for example, he suggested running to the park as part of your regular training run, then using the bars and a strength band there to do some core strength exercises, and running back.

I can tell you that the year that I got married, I tried something similar, and I was the fastest, strongest and fittest that I have ever been in my running career (if you can call it that). I would run 1.5kms to the gym, do 30 minutes of strength training, and then run 7.5 kms home. But the problem was that I'd arrive home at around 8:30 or 9 and have missed dinner (not to mention spending time with my fiance).

These days, my priorities are different. I would rather spend an hour at the gym or running, then the rest of the evening at home. Which means that most days I'm doing one run or cross-training class (whether yoga, Body Pump or Zumba), instead of both.

The trick, again, is to find that balance and to realize that I'm not a professional athlete, but I can still live a healthy and active life without expecting myself to hit PBs on every race.

Thus endeth my blog post for day T-minus 19 until race day!

_ HRG

I've been running, honest!

Boy, it has been a loooong time since my last blog post! Life seems to have gotten busy, but that doesn't mean I haven't been running! Truth is, I've been following the 18-week schedule for the Halifax Hypothermic Half Marathon, and we are now in week 10!

The training has been going pretty well. Unlike this summer, where I jumped in at week eight of the program after being off for two months following surgery, I've started at the beginning and have been focusing on building up my speed, endurance and strength by sticking to the program fairly rigorously. In fact, my tempo runs have improved from 5:59/km to around 5:39/km, while my steady runs have also improved so that a 6:03/km run now feels pretty comfortable.

Cross-training

I've also been building my strength base with GoodLife's Body Pump classes, along with quite a bit of yoga. It's so great when you're running and your legs just feel strong, and this combination of cross-training seems to work for me. Body Pump is a full-body strength workout with a barbell, and includes one track (song) of squats, and one of lunges, in addition to all the other major body groups. I can really feel the difference in my legs!

I also discovered that Halifax Yoga had a special on for new students: $20 for 10 days of unlimited yoga. I used that as an opportunity to check out the studio and its classes. It's amazing how different each studio is each from the other, and it took me a while to get used to this studio's style. However, within a few days, I noticed my hips opening up, and it felt fantastic! Running can be pretty brutal on your flexibility, if you don't maintain a rigorous stretching program.

Running in cooler weather is lovely 


Starting the program in the fall meant I could avoid the hotter running conditions from the summer, and I've really noticed a difference. You can always dress warmer for the cold, but there's only so much cooler you can dress. However, this fall has been so unpredictable, with warmer days following cooler ones, that I've started wearing three different options in my gym bag each day, just in case the weather should be cooler or warmer than expected. Then again, living on the coast, you quickly learn that you can never predict the weather.

The other nice thing about running in cooler weather is that it gets you acclimatized to the winter weather, and makes sure you stay active throughout the holiday season.

Getting used to longer distances


Oh, the human mind is a funny thing. It doesn't matter how many half and full marathons I've run in the last four years, my brain seems to have short-term memory when it comes to long slow distances. For example, last Sunday was my first time running more than 10k in a couple of months. Unlike my 14k LSD last August, which was a sweaty torture from start to finish, this week I actually felt pretty good and maintained a fairly decent pace, up until km 8 or 9. It was at that point that my legs started getting heavier, and my brain started getting bored. I also didn't plan my route properly, so I ended up having to do loops around our neighbourhood for about 4kms, which got boring really fast.


By the end of the run, I was so mentally drained from my inner dialogue with myself about why I was keeping up the run when all I wanted to do was to be home, and home was so close, that when I walked in the door, I was a fuming mess, which hubby noticed. Smart man, he suggested that I go take a bath and relax, because I was so worked up.


Obviously, I've lost the knack for running those long distances - particularly on my own - and I'll have to learn the patience and endurance that I had built up before. I'll also try and kick myself out of bed sooner on Sunday mornings so that I can make it to the Running Room for Run Club. Running long distances alone can get rather...lonely.


Anyways, that's the long and short of it for now. I hope to start blogging more regularly again to track my progress, so stay tuned!


~ HRG

Guest blog: Jen's first half marathon story!

I've been bad lately, I know...I haven't posted much in a while but that doesn't mean I haven't been training! In fact I've hopped back onto the Hypothermic Half Marathon training schedule and have been doig pretty good at following most of the runs on the schedule. So far, so good and I'm feeling pretty good, too.

But first, I wanted to share my friend Jen's guest blog about her first half marathon story a few weeks ago. I first profiled Jen earlier this year when she undertook her first 5k race schedule last April. Over the past few months, we've shared our mutual love for running via email and encouraged each other along the way. I was so proud of Jen when she decided to train for, and finished, her first half marathon this fall, that I asked her to do a guest blog post.

I loved her story about her first marathon, and I think you will too!

Without further ado, I give you Jen!

My first half marathon was a challenge I took on after starting to run in late April of this year. My friend from way back, otherwise known as, Halifax Runner Girl, inspired me to take up running after following along through her blog as she recapped races and spoke of her relationship with this sport. So when I was asked to recap my first race it seemed like a nice way to bring this experience full circle. So here we go...

I live in Brooklyn New York, and I wanted to find a race that was fairly close by so I signed up for the Atlantic City half, a race that involved boardwalk, views of sandy beaches and ocean waves...sign me up.  The course was described as flat and the boardwalk would be forgiving on the joints so I figured this would be the perfect half for a novice like me.

One thing this novice did not consider...Atlantic City= Casinos, bachelor and bachelorette parties, weekends of rowdy non-stop fun.  Why would this be an important consideration?  Well the night before a race you need to sleep...Fail.  But it was quite entertaining listening to all the fun going on outside the room, and honestly I am not sure I would have slept much anyway.

The energy race morning was contagious.  I turned the corner onto the boardwalk and was thrilled to see all of the runners.  Runners of all sizes, levels, and ages.  I joined them behind the starting line.  I also made the newbie mistake of sticking to the front...oops.  The American National Anthem was sung, I prepared my Garmin and Ipod, and away we went.  I was running happily along the boardwalk when I looked down at my Garmin realizing I was going way too fast for my planned pace.  I tried to slow down and kept running.  I looked up and noticed the pacer for the Marathoners and it said 3:20...oh no, still way too fast.  I tried to slow down again....but for some reason I couldn’t.  I felt like a caged animal that had been set free and I had no control at this point.

Mile 1, 2, 3, ticked by and I was still hanging with this group.  I then saw the hill...shock went through me and shear panic.  I had trained on bridges with inclines and parks with hills but not enough to tackle this ramp.  Yes RAMP...where was the promise of boardwalk views?  We were running up the ramp to the highway and it was steep.  Runners around me were cursing, “Hills! when did they add a hill into this race?” one runner remarked.  ( I would later read online that they changed the course this year.)  I knew I had been A) running way too fast and B) this hill was going to take a bit out of me.  I sucked it up and pushed up the hill.  One runner beside me began to walk, cursing, I think she had made the same mistake.  I kept going trying to block her out.

Mile 4...I had to stop at the porta-potty.  Line up...”Oh no!”  I thought as I watched the rest of the runners continue on.  I gave myself a pep-talk noting that this would give me a chance to adjust my pace.  I relaxed and did just that, until another winding ramp.  This did not make me happy.  I focused on my form and pushed my way up.  My legs and lungs were at this point telling me...we should have trained on more hills...oh well.

Mile 5, 6 ticked by and the sun was beating down on all the runners.  The course was now taking us through residential neighbourhoods.  Honestly it was boring, and I was feeling quite defeated.  This is when the mental strength had to kick in.  More runners were starting to walk.  I could feel myself slowing down.  I let myself walk through the water station and took my gu.  The Volunteers were great and very motivating.  I was frustrated and tired and worried as I took in the gu.  “What if this is too much for me?”  I started to worry.  I noticed a lot of the runners had a friend or family member with them.  I started to feel very alone.  I pushed myself to start running again.  A spectator yelled out to the runners, “KEEP GRINDING IT OUT RUNNERS!”  I breathed in her words and energy as I passed her almost in tears at this point.

Mile 7, 8 we hit a turn where I could see the pack of runners in front, and as I rounded the bend, the pack of runners behind me.  I realized I was about in the middle.  I started to listen to the conversations around me.  One runner was with the pace leader for 4:30 marathon time.  She was sharing that she was doing her first marathon and that she was scared that she was getting tired.  I smiled at her and told her she was doing great.  Secretly I was telling myself the same thing. Husbands and wives were pushing each other along, charity runners were cheering each other as they passed and I felt connected to all of the runners around me.  For this moment in my life these people were going through something with me, completely unaware that their presence was keeping me going.

Mile 9...okay where is mile 9?  There wasn’t any marker and my Garmin had gone crazy.  I had no idea how much further.  I was struggling.  We had hit the boardwalk at this point.  People were walking casually around all the runners, trying to dodge us as we barreled towards them.  I glanced at the ocean, I was so hot and the waves looked very inviting...but I pressed on.  My right hip began to hurt so I let myself walk.  I walked for what felt like forever.  Spectators watched as I walked by.  For a brief moment I felt like I was cheating.  “I should be running” I thought.  Runners twice my age were passing me by.  I was inspired by their strength and started to run again.

The course took us passed the finish line.  I watched others cross over, happy for them.  I knew at this point I must be at mile 9.5 because the half marathoners had to turn around after mile 11 and the full marathoners keep going along the boardwalk.   I stopped to walk again as my hip was really bothering me.  Another runner stopped and asked if I was ok.  I assured him I was and we talked and walked for a bit.  He shared with me that he was recovering from Cancer and that he had done the Boston marathon in the past.  He encouraged me to keep going and said that I was doing great.  Just as we separated an ambulance cart whizzed by forcing runners to get out of the way or stop.  When I ran further ahead there was a young woman in her twenties turning blue and sitting on a bench with oxygen on her.  She had passed out.  I noticed she was running the full Marathon by her bib colour and hoped she was ok.  I reached the turn around and passed through the water station.  Threw water on my face and gunned it for a bit.  At this point I realized my goal time of 2:15 was out of reach so I adjusted to 2:30.

Mile 11.5 my hip started to hurt again so I walked.  I decided to walk and sprint until I reached 12.5 miles and then I would give it all I had left.  I did just that.  I saw the finish line, the faces of the spectators and I ran like hell.  I passed through the finish and received my medal.  I looked at my Garmin it said 2:32, I would later find out my official time was 2:37.

It was not the race I wanted to run. I was hoping for that 2:15 finish because that was my goal and during training I knew I could hit that time.  But I learned that even when you are tired, and you are hurting you can push yourself to complete what feels impossible.  I am proud of that!  I started running the end of April 2011, and in October 2011 I finished a half marathon!  My goal now is to keep running, get stronger and run another half in the spring.  Who knows maybe someday a full...anything is possible!

~ Jen Marsan

Week 7 of recovery: I'm almost back!

I've been quiet for some time, namely because I've been recovering following my surgery (a myomectomy, which required an incision in my uterus and abdomen, not to mention messing up my stomach muscles -- leaving lots of scar tissue to start healing and strengthening again).

The surgeon and nurses had said that it would be six weeks until I could begin exercising and doing other household chores like laundry and washing the floors (hehe). I haven't done any of the latter yet, but just as soon as I could after the six week mark had passed, I headed to the gym. My husband asked "why so soon?" I think he was worried that I was heading out there too soon, but all I could say was that I was tired of doing nothing, and wanted to be back out there.

So last Saturday, I decided to hop on the stationary bike for 25 minutes, then do a bit of strength and upper core work. On the whole, it felt pretty good and there were no major mishaps.

On  Monday and Tuesday, I attended my first Zumba classes since the surgery. Apart from feeling pretty wiped and not really able to give it my all like I usually do, I was pleased to be out there (despite being a little disheartened by how much weight I seemed to have put on in a month and a half of not working out).

Tuesday, after the second Zumba class, I was waiting to pick up my hubby from work and had some spare time on my hands. Given that I was still in my workout gear and in the vicinity of Rails to Trails (not to mention that it was a beautiful evening with the sun setting crimson and saffron in a rainbow-striped sky), I decided to do an easy mini jog along the trail.

So I headed out, with no Garmin and a little trepidatious about everything. I probably did about 200 metres, maybe 300, but I felt pretty good. That was the sign I needed that I was ready to head out again.

Saturday, I took my first yoga class and warned the instructor that I might be taking it easy as I'd just had surgery. I thought this was really important, since a lot of times the instructors may want to force me into a pose and I just didn't know how my body would handle it. Once again, I felt pretty good, but couldn't give it my all like I usually do, and had to take a few breaks in child's pose from time to time.

Saturday afternoon, I decided that I was going to try and head out for my first run. I laced on my shoes and put on my running gear (I've got to admit it's been kind of nice not having running clothes airing out in my closet every day), dropped the car at hubby's work, and started on a very slow run around the Commons.

My goal was to make it at least four kilometres before heading back to his work, but even at 800 metres, it was tough slogging. My breathing was laboured, my muscles were straining, and all I wanted to do was to quit and give up running altogether. I'm not kidding -- the thought that it would be so easy to just not push myself back into running crossed my mind more than once on that run. It felt like I was just starting out from scratch again, and that all of my work prior to the surgery had been lost.

But then I remembered how much satisfaction I get out of running, not to mention how it keeps me in shape and fitting into my clothes. I forced myself to remember that this was just another "day" like so many other days when I'd doubted myself.

I made it 3.8 kms, then walked back to the store and stretched, sweaty and out of breath.

When I complained to hubby that I'd found it difficult and I'd thought I could just head out on an easy four k run, he said, "Based on what?" It was true -- I'd done nothing for six weeks. What told me that I could simply head out and be a superstar again?

I realized that this was going to be a longer process than I had thought, even after weeks of being patient and taking it easy.

It could have been easy to fall into a slump and get disheartened, particularly because I definitely notice that the pounds have crept on and I'm not as strong as I was before surgery. But I've been working to remember that my body needed this time to heal (remember the sneeze incident?) and that eventually, if I persevere, I'll get back to where I was. And that quite possibly, I'm farther along in my recovery than I might have been if I hadn't been in good shape before surgery.

The nice thing about getting back into working out after not having worked out for some time is that you remember how hard you were working before, because your muscles ache in a way they don't usually when you're accustomed to working out. My shoulders and triceps ache now following yoga, but it's a good ache, if you know what I mean.

To be honest, I have absolutely no idea what I'm doing now. There is relatively out there in terms of information for post-surgery recovery programs. I did, however find this site -- a support group for women who run, on Hyster Sisters. Not quite what I've gone through, but similar enough. The overwhelming message on the group is that each woman's healing process is individual, and that if you push yourself too hard too soon, you'll end up doing more harm than good. The good news is that many women report to being back to themselves (or better) a few months to a year following the surgery.

Tonight, I headed out for another run. My goal is to be able to run home again from hubby's work, which is about 5k. Initially though, I had no idea how I'd feel. I headed out the door, turned on my familiar running tunes, and ran up the hill (in our neighbourhood it's either uphill or downhill to start, and then uphill or downhill at least once or twice to finish -- good hill training!). The hill was tough, but by the time I made it down the first one and up the second, I was feeling a little more limber and had settled into a good breathing rhythm.

So instead of turning right onto our road and straight home, I decided to head down past Frog Pond, around to Williams Lake and home the long way.

Once I got back to the street closest to ours, I could have stopped. But I wanted to hit 5k. So I did a few more laps around the streets, breathing a little heavier now and tired in my legs from all those hills. But something told me that the only way to progress from 3.8k to 5k is to build on the distance, gradually day by day, with some rest days interspersed.

I made it to 5k and couldn't stop repeating it to hubby, who was patient with my incessant blabbing about how I'd just done 5k.

Really, I have no idea what I'm doing now, but my plan is to try and build on my weekly distances so I can run 7-8k easily, and build my long runs on Sunday gradually. I've let go of my initial pre-surgery goal of running a half in the fall, and I'm just going to see how the next few weeks go. If I'm feeling good, then maybe the Valley Half. If I'm still feeling weak, then maybe a 10 or 5k. It's all a game of wait and see right now -- and I'm getting pretty good at waiting and seeing!

~ HRG

Ready, set, go!!!

Dear friends,

I've been treatening to do this for some time now, and the day has finally arrived: the launch of my all-running blog, Halifax Runner Girl!

I've been blogging about my marathon training program on my regular blog for the last month or so, and gradually realized that this needed its own space where I could expand on the theme of running.

So here it is folks. In addition to continuing to blog about my own marathon training process, I plan to include monthly HRG Runner Profile posts, product reviews (a whole post on shoe shopping!!! :) ), cross-training tips (including things like yoga for runners, Zumba and strength training), interviews, recipes, inspirational quotes and more. And who knows -- maybe some guest posts from fellow runners too!

Whether you've been running for years, debating starting to run but just don't know how to get started or simply looking for inspiration to get active in any sport, I hope this blog will be of interest. I'm by no means an expert, and sometimes running is more agonizing than enjoyable, so I also hope it'll be a place for us to share and learn together.

Ready, set, go!!!

 ~ HRG

And if you are new to me, here are some my links to my previous posts on my first marathon and the first six weeks of my marathon training program.

My first marathon story: Pain is temporary, pride is forever

Getting back into it: Those first steps on my journey of 952.2 kilometres

Week one of my marathon training program: Great tempo, speed bumps, and keeping on...

Week three: Snow, rain, ice, snain, it's all good...

Week four: Whatever it is, find something to kick your butt out that door

Week six: I *heart* two-degree weather, and the importance of cross-training