Today's run was an 18k LSD. When I woke up after a late night, my first reaction was to hit snooze on my alarm. Our bed seemed so cozy and warm, whereas getting up to go run outside wasn't all that appealing.
But then I remembered my post from the yesterday, and how inspired I'd been after my yoga lesson. I can't on the one hand write about inspiration and on the other decide to hit the snooze button and lie in bed because I was up too late the night before.
So I tried to turn off my brain and the negative self-talk that was telling me to stay in bed and go for a run later in the day, and instead tried to focus on how lucky I was to be able to head outside for a long run, and on how much I would enjoy running and chatting with friends and fellow runners. I knew that once I got started, I would be glad I had gotten up and headed out for that run.
Arriving at the Running Room, I did indeed see many friendly and welcoming faces who seemed happy to see me there. So instead of plugging in both earbuds and focusing on my music, I turned to them and started chatting away.
The roads were very icy, though - the theme of the week. It had snowed, then melted, and snowed, then rained, and a thin layer of ice coated the sidewalks.
Because I was chatting, I wasn't entirely paying attention, which meant that all of a sudden at about kilometre 4, I lost my footing in the middle of a sentence and fell to the ground with a loud "whoop!" that sounded much louder and dramatic than I actually felt hurt.
Our pace leader, Wendy, asked how I was doing and kindly told me to take some time to let it all sink in - because I might be in shock. The rest of the group seemed to be more in shock than I felt, partly because my "whoop" had been so dramatic. I was a little stunned, but more embarrassed than anything. But everyone was super kind and made sure to ask how I was doing, checking to see that there was no obvious bleeding or rips anywhere.
Beyond a couple of bruised knees and a scraped palm, I was fine, though. Although it was tempting to turn around and head inside - the roads really were treacherous - and grumble about how bad the run was, instead, I turned back to chatting with my friends, and the kilometres ticked off gradually.
Until we were at kilometre 17, and Eye of the Tiger came onto my iPod (I still had one earbud in).
I was tired, and my legs were heavy, but I knew it was partly because of the fall and another part because of our staggering gait on the icy patches.
I remembered Stephanie's words from yesterday: I could be achy, tired and miserable. Or I could just be achy and tired. So I focused on the energy in the song and enjoyed the little boost the music was giving me, almost singing out loud to the lyrics. I knew too, from previous experience, that it's the tough runs that are super training for race day, when I'll likely be just as tired and exhausted but will need the mental stamina to continue.
And I finished that run.
My legs are tired and achy now, and my knees are sore and a little bruised, but I'm happy I persevered. I know I would have beat myself up if I'd let myself quit too soon.
One more long run down before race day!
Hope you're all staying safe out there, folks.
- HRG
Sunday, January 20, 2013
Saturday, January 19, 2013
T-minus 22 days till race day, and counting: three things yoga has taught me
On Saturdays, I usually opt out of a run and instead enjoy a yoga or cross-training class.
Given that my hubby and in-laws bought me 20 classes at Halifax Yoga, I took the opportunity to do some breathing and stretching today in a Yin:Yang class.
I've been taking yoga for more years than I've been running seriously, and if there's one thing I've learned, it's that I will never stop learning lessons about myself and my yoga practice, no matter how many years I practice. Yoga is so much more than flexibility and strength; it's very much more an inner meditative practice. And the more you understand that, the more the lessons learned on the mat can be transferred to life situations off the mat - including running.
The instructor in today's class (Stephanie) was doing a great job of talking us through the class and helping us to think past the performance of yoga, and into the opportunities for inner growth. I'll admit: sometimes some of the yoga talk can seem a little hokey, if you don't take the time to really think about it. But three things stood out to me today as lessons that can be applicable to running, and to life in general:
1) Stop trying to go places, and instead enjoy being in the moment: After a series of sun salutations A and B, our instructor asked us to move from Reverse Warrior, into Triangle Pose. My initial response was, "I know exactly what she means. I've done this so many times before, with no problem, and I'm flexible." So without any hesitation, I leaned forward, shifted my hips back, and placed my right hand on my right foot, with my left hand reaching up and my heart opening up to the ceiling.
Only to find out that the rest of the class was still waiting for Stephanie to guide them from the lean into the pose. "Hang out here for five breaths, and enjoy this sensation," she said. "So often, we are rushing from one thing to the next - I need to go grab my Tim Hortons in the morning. I need to go watch my TV show at the end of the day," she said.
But by making us hang in that in-between spot between Reverse Warrior into Triangle, Stephanie drove home an important lesson: enjoy being in that in-between; in the now. So often we are rushing to go from Point A to Point B, and all of a sudden we realize that minutes, hours or even years have passed by.
The same is true of running - instead of focusing on the experience of being outside with friends and fellow runners, I'm often so focused on just getting to the end of a run. I want to make it to that 12, 16 or 18k (or more), so I plug in my earbuds and focus on ticking down the kilometres till my Garmin tells me, mission accomplished. But it's also important to remember to slow down, forget the Garmin, and enjoy the day and the surroundings.
I've sometimes made a point of bringing a camera along with me for a long run and taking photos of neat things along the way (like on this 23k run a few years ago - I saw so many things I'd never noticed before, even though I'd been running the same loops for weeks, even months).
Whatever it is - whether it's bringing a camera along, or leaving your Garmin behind; take time every so often to just stop and reflect on how lucky we are to live in a city like Halifax, where the ocean is at our doorstep and salt runs through our veins. And we are lucky to be able to put one foot in front of the other, and run - no matter how fast, or what the distance.
2) We have so much: From Triangle, we did a few Vinyasas, and eventually flowed into Side Angle pose. "Now, just try lifting up all ten toes," Stephanie guided. "We have so much."
When you're hanging out with one hand on the ground behind a bent leg, and one arm up in the air, your heart straining to shine up to the ceiling, trying to tuck both hips under you while keeping your back leg straight and your back foot firmly on the ground, having an instructor ask you to lift all ten toes up may seem like asking too much, as sweat trickles down your forehead and your muscles start to strain.
But today, for whatever reason, Stephanie's message hit home to me: the very fact that I was able to hang out in such a pose and lift my toes suddenly seemed like such a gift, when I reflected on the young boy in a wheelchair I'd only just seen this morning in Tim Horton's (yes, rushing to get my morning tea before class...the irony of it), or when I thought about the mother of a former friend who'd passed away only a few days earlier after years and years and years of struggling with her weight and mental and emotional issues.
Suddenly, being able to lift up all ten toes while stretched out in Side Angle pose seemed miraculous.
So, too, is the ability to walk or run any distance at will. To be able to get up on a Sunday morning and drive to a local run club and hit the road for a few kilometres for a few minutes, or a few hours...
We are so lucky. It doesn't hurt to remember what sometimes seems cliche: we have our health. So many others do not.
The next time I grumble about heading out for a run, because I'm tired, or I've had a long day at work, I hope that I remember the miracle of lifting up ten toes in the middle of a yoga class.
3) You choose your reality: From Side Angle, we did a few more sun salutations, and then moved into the Yang portion of the class, which Stephanie started with Dolphin, then eventually Half Dragon.
As a runner, I know that any stretches involving hamsrtrings or quads will be a challenge, even though as a former dancer and gymnast I also realize that I'm quite flexible. That said, running has tightened my hamstrings and I've got some built up scar tissue on my right quad, due to a very old gymnastics injury.
So when Stephanie asked us to pull our right leg through in front of us, plant our foot and lean into our leg, and to feel the sensation in not only our hamstring but also our left quad, I was a little reluctant to stay in the posture for three minutes, as tends to be the case in Yin yoga.
But then she told us a story about walking to school with her son yesterday morning, uphill (which in Purcells Cove means it was a big hill). She had been counting down the minutes till she would reach the top of the hill, and not really enjoying the walk. Then her five-year-old son looked at her and said, "Never give up, mommy."
Oh, the fresh innocence of youth is sometimes astounding.
"You choose how you react in the now," said Stephanie. "You could be miserable, and walking in the cold and damp outside. Or you could just be walking in the cold and damp."
Slowly, as I breathed in and out in Oujaii breath, the pain in my legs ceased being pain, and turned into sensation.
"You can't control those sensations, but you can control your breath," she continued.
I only hope that this lesson will serve me well on the road, when I am running and my legs feel sore and tired. I hope that I can choose to breathe through the pain, and simply see it as pain - and proof once again that I am alive, and lucky to be able to be running with my two legs beneath me.
As we finished the class and began to prepare for Shavasana, I remembered a meditative refrain I've learned in another class, which I often like to recite to myself in meditation:
May I be filled with loving kindness,
May I be well,
May I be peaceful, and at ease,
May I be happy.
So too, fellow runners, do I wish that you can be filled with loving kindness, that you may be well, that you be peaceful, and at ease, and above all else, that you may be happy.
Namaste
- HRG
Given that my hubby and in-laws bought me 20 classes at Halifax Yoga, I took the opportunity to do some breathing and stretching today in a Yin:Yang class.
I've been taking yoga for more years than I've been running seriously, and if there's one thing I've learned, it's that I will never stop learning lessons about myself and my yoga practice, no matter how many years I practice. Yoga is so much more than flexibility and strength; it's very much more an inner meditative practice. And the more you understand that, the more the lessons learned on the mat can be transferred to life situations off the mat - including running.
The instructor in today's class (Stephanie) was doing a great job of talking us through the class and helping us to think past the performance of yoga, and into the opportunities for inner growth. I'll admit: sometimes some of the yoga talk can seem a little hokey, if you don't take the time to really think about it. But three things stood out to me today as lessons that can be applicable to running, and to life in general:
1) Stop trying to go places, and instead enjoy being in the moment: After a series of sun salutations A and B, our instructor asked us to move from Reverse Warrior, into Triangle Pose. My initial response was, "I know exactly what she means. I've done this so many times before, with no problem, and I'm flexible." So without any hesitation, I leaned forward, shifted my hips back, and placed my right hand on my right foot, with my left hand reaching up and my heart opening up to the ceiling.
Only to find out that the rest of the class was still waiting for Stephanie to guide them from the lean into the pose. "Hang out here for five breaths, and enjoy this sensation," she said. "So often, we are rushing from one thing to the next - I need to go grab my Tim Hortons in the morning. I need to go watch my TV show at the end of the day," she said.
But by making us hang in that in-between spot between Reverse Warrior into Triangle, Stephanie drove home an important lesson: enjoy being in that in-between; in the now. So often we are rushing to go from Point A to Point B, and all of a sudden we realize that minutes, hours or even years have passed by.
The same is true of running - instead of focusing on the experience of being outside with friends and fellow runners, I'm often so focused on just getting to the end of a run. I want to make it to that 12, 16 or 18k (or more), so I plug in my earbuds and focus on ticking down the kilometres till my Garmin tells me, mission accomplished. But it's also important to remember to slow down, forget the Garmin, and enjoy the day and the surroundings.
I've sometimes made a point of bringing a camera along with me for a long run and taking photos of neat things along the way (like on this 23k run a few years ago - I saw so many things I'd never noticed before, even though I'd been running the same loops for weeks, even months).
Whatever it is - whether it's bringing a camera along, or leaving your Garmin behind; take time every so often to just stop and reflect on how lucky we are to live in a city like Halifax, where the ocean is at our doorstep and salt runs through our veins. And we are lucky to be able to put one foot in front of the other, and run - no matter how fast, or what the distance.
2) We have so much: From Triangle, we did a few Vinyasas, and eventually flowed into Side Angle pose. "Now, just try lifting up all ten toes," Stephanie guided. "We have so much."
When you're hanging out with one hand on the ground behind a bent leg, and one arm up in the air, your heart straining to shine up to the ceiling, trying to tuck both hips under you while keeping your back leg straight and your back foot firmly on the ground, having an instructor ask you to lift all ten toes up may seem like asking too much, as sweat trickles down your forehead and your muscles start to strain.
But today, for whatever reason, Stephanie's message hit home to me: the very fact that I was able to hang out in such a pose and lift my toes suddenly seemed like such a gift, when I reflected on the young boy in a wheelchair I'd only just seen this morning in Tim Horton's (yes, rushing to get my morning tea before class...the irony of it), or when I thought about the mother of a former friend who'd passed away only a few days earlier after years and years and years of struggling with her weight and mental and emotional issues.
Suddenly, being able to lift up all ten toes while stretched out in Side Angle pose seemed miraculous.
So, too, is the ability to walk or run any distance at will. To be able to get up on a Sunday morning and drive to a local run club and hit the road for a few kilometres for a few minutes, or a few hours...
We are so lucky. It doesn't hurt to remember what sometimes seems cliche: we have our health. So many others do not.
The next time I grumble about heading out for a run, because I'm tired, or I've had a long day at work, I hope that I remember the miracle of lifting up ten toes in the middle of a yoga class.
3) You choose your reality: From Side Angle, we did a few more sun salutations, and then moved into the Yang portion of the class, which Stephanie started with Dolphin, then eventually Half Dragon.
As a runner, I know that any stretches involving hamsrtrings or quads will be a challenge, even though as a former dancer and gymnast I also realize that I'm quite flexible. That said, running has tightened my hamstrings and I've got some built up scar tissue on my right quad, due to a very old gymnastics injury.
So when Stephanie asked us to pull our right leg through in front of us, plant our foot and lean into our leg, and to feel the sensation in not only our hamstring but also our left quad, I was a little reluctant to stay in the posture for three minutes, as tends to be the case in Yin yoga.
But then she told us a story about walking to school with her son yesterday morning, uphill (which in Purcells Cove means it was a big hill). She had been counting down the minutes till she would reach the top of the hill, and not really enjoying the walk. Then her five-year-old son looked at her and said, "Never give up, mommy."
Oh, the fresh innocence of youth is sometimes astounding.
"You choose how you react in the now," said Stephanie. "You could be miserable, and walking in the cold and damp outside. Or you could just be walking in the cold and damp."
Slowly, as I breathed in and out in Oujaii breath, the pain in my legs ceased being pain, and turned into sensation.
"You can't control those sensations, but you can control your breath," she continued.
I only hope that this lesson will serve me well on the road, when I am running and my legs feel sore and tired. I hope that I can choose to breathe through the pain, and simply see it as pain - and proof once again that I am alive, and lucky to be able to be running with my two legs beneath me.
As we finished the class and began to prepare for Shavasana, I remembered a meditative refrain I've learned in another class, which I often like to recite to myself in meditation:
May I be filled with loving kindness,
May I be well,
May I be peaceful, and at ease,
May I be happy.
So too, fellow runners, do I wish that you can be filled with loving kindness, that you may be well, that you be peaceful, and at ease, and above all else, that you may be happy.
Namaste
- HRG
Friday, January 18, 2013
T-minus 23 days till race day, and counting!
It's Friday, which usually means I get the day off (unless I've skipped a few too many runs and am trying to jam another one in to the week). But I was a good girl this week and managed two out of three runs, which ain't half bad, considering the weather.
Although last night's weather was not as hairy as Wednesday's, once I got out on the roads I soon found out that the sidewalks were deceivingly slippery. What seemed like water running across the pavement was actually patches of really, really thin ice. And what seemed like ice, was ice.
Which made for an interesting run. I'm not sure if it was the fact that I had to adjust my gait to avoid slipping and face-planting (shortening my stride and running rigidly, tentatively), or if it was the fact that Tuesday I did a Yin:Yang yoga class immediately following my tempo run around the Commons, but for the first half of my 8k run my legs felt heavy and my calves achy. (Ok, I had also overdone it a bit on Tuesday's run, when I started out at 5:10 for what should have been a 5:30 pace.)
In any case, for whatever reason, I felt like I was tottering my way through much of the run last night. Partway through, I started hearing my negative self-talk creep in, wondering if I was feeling the pain because I haven't been training enough...was I ready to race...maybe I've put on a few too many pounds since the holidays...Ok, truth be told, after a long day at work I was mentally tired and dreading the run to begin with.
And then I remembered the lessons I'd learned from last year's training, which included trying to stop the negative self-talk. And I remembered that it's the tough runs, when you don't want to be out there, that help you on race day. Because if you can totter your way through an icy city when all you'd like to do is be home curled up under a blanket, then you can do this on race day, when there are friends and family lining the sidewalks to cheer you on.
I also reflected on a great article in Runner's World I'd just been reading the previous day, which said that the days when you don't want to go out for a run, because it's cold and icy out there, are exactly the days when you should get out there. Because when you finish that run, your endorphins will be flowing, and you'll feel a sense of accomplishment.
So I kept going, and I fought the urge to berate myself for running a minute slower than I would usually run (just more negative self-talk). The point of last night's icy run was to get out there, and do it.
Eventually, my gait loosened up a bit, and my legs forgot the ache. And when I got to my hubby's store, I did feel really happy that I'd chosen to go out and get 'er done.
How's your training for race day going? Stay safe and warm out there!
~ HRG
Although last night's weather was not as hairy as Wednesday's, once I got out on the roads I soon found out that the sidewalks were deceivingly slippery. What seemed like water running across the pavement was actually patches of really, really thin ice. And what seemed like ice, was ice.
Which made for an interesting run. I'm not sure if it was the fact that I had to adjust my gait to avoid slipping and face-planting (shortening my stride and running rigidly, tentatively), or if it was the fact that Tuesday I did a Yin:Yang yoga class immediately following my tempo run around the Commons, but for the first half of my 8k run my legs felt heavy and my calves achy. (Ok, I had also overdone it a bit on Tuesday's run, when I started out at 5:10 for what should have been a 5:30 pace.)
In any case, for whatever reason, I felt like I was tottering my way through much of the run last night. Partway through, I started hearing my negative self-talk creep in, wondering if I was feeling the pain because I haven't been training enough...was I ready to race...maybe I've put on a few too many pounds since the holidays...Ok, truth be told, after a long day at work I was mentally tired and dreading the run to begin with.
And then I remembered the lessons I'd learned from last year's training, which included trying to stop the negative self-talk. And I remembered that it's the tough runs, when you don't want to be out there, that help you on race day. Because if you can totter your way through an icy city when all you'd like to do is be home curled up under a blanket, then you can do this on race day, when there are friends and family lining the sidewalks to cheer you on.
I also reflected on a great article in Runner's World I'd just been reading the previous day, which said that the days when you don't want to go out for a run, because it's cold and icy out there, are exactly the days when you should get out there. Because when you finish that run, your endorphins will be flowing, and you'll feel a sense of accomplishment.
So I kept going, and I fought the urge to berate myself for running a minute slower than I would usually run (just more negative self-talk). The point of last night's icy run was to get out there, and do it.
Eventually, my gait loosened up a bit, and my legs forgot the ache. And when I got to my hubby's store, I did feel really happy that I'd chosen to go out and get 'er done.
How's your training for race day going? Stay safe and warm out there!
~ HRG
Thursday, January 17, 2013
T-minus 24 days till race day, and counting
Despite all my bluster and bravado yesterday about starting to prepare for race day now that I'm signed up, in the end last night's run was scuttled due to bad weather. Such are the trials and tribulations of winter training: there will be days where the sun is shining, the snow freshly fallen and you're glad to be outside enjoying it.
Other days, such as last night, the roads are simply just too treacherous to brave; especially at night, where drivers may not see runners as easily, and need more time to stop safely.
So I called an audible last night (as did several of my friends) and opted to take the night off from running.
This close to race day, the training gets interesting. On the one hand, if it's your first time ever training for the distance, this is the point at which you're increasing distances for the first time. It's also close to the point at which you start getting paranoid about things like injuries or illness - one little slip, or a week or more of illness, might scuttle things on race day.
On the other hand, it's at this point that the amount of work you can put into your training starts becoming more and more limited. In a couple of weeks, you will reach the point at which there is nothing more you can do to prepare for race day.
So this time in training is a delicate balance between training enough and avoiding over-training. Which means that even if I missed tonight's run, I'm confident that things will still be ok on race day. Stay safe and warm out there, fellow runners!
So I called an audible last night (as did several of my friends) and opted to take the night off from running.
This close to race day, the training gets interesting. On the one hand, if it's your first time ever training for the distance, this is the point at which you're increasing distances for the first time. It's also close to the point at which you start getting paranoid about things like injuries or illness - one little slip, or a week or more of illness, might scuttle things on race day.
On the other hand, it's at this point that the amount of work you can put into your training starts becoming more and more limited. In a couple of weeks, you will reach the point at which there is nothing more you can do to prepare for race day.
So this time in training is a delicate balance between training enough and avoiding over-training. Which means that even if I missed tonight's run, I'm confident that things will still be ok on race day. Stay safe and warm out there, fellow runners!
~ HRG
Wednesday, January 16, 2013
Countdown to the 2013 Halifax Hypo Half
 |
| At the finish of my first half marathon 2009 Halifax Hypo Half |
Last year there were close to 300 runners in Halifax's Hypo Half, and this year the race was sold out by mid-November. Yes, there really are *that* many people who want to run 21.1 kilometres in the middle of winter!
Anyways, I thought the pressure was off, because it was mid-January and still no word about whether or not I had a spot in the race. Which was ok by me, because despite my earlier delusions of grandeur and getting back down to PB time, not missing a run in the training cycle, etc, etc, the truth is, my training's been scuttled by a number of factors, including work travel, pre-holiday parties, holiday parties, holiday eating, then more work travel and another party.
All that to say that yes, I have missed quite a few runs in the training schedule, and yes, I have put on a few post-holiday pounds.
But then, lo and behold, I received an email in my inbox from a kind soul on Monday offering me her spot in the race. The pressure is back on!
This will be my third Hypo Half and my seventh half marathon. So, it's a distance I'm fairly familiar with. But I'm still struggling with easing off the pressure on myself. As my hubby said last night, "Do you realize how few people do what you do? And yet you get upset that you're not faster, that you were slower by seven minutes...Why can't you let go of that pressure?"
He's right. He really is. But as Marnie McBean writes in The Power of More (which I plan on reviewing for this spot sometime soon - it really is a great book), the trick is to balance that sense of realistic expectations with the desire for more. It's that desire for more that keeps us pushing to try and improve ourselves, even if it's by small, baby steps. Marnie calls it "the jammed cat theory." More on that later in my review of her book.
So there you have it - I've missed a few weeks of running, I've done most (but not all) of the long runs but not all of the weekly runs. I've gotten faster in my tempos and made it to eight hills, but still - I have no idea what will happen on race day.
That said, as a friend of mine said last night: I'm just happy to still be running. And that's what I should try to focus on, given that we have so many friends who are struggling with running-related injuries. At the same time...There's still that little part of me that wonders: just what is possible for me on race day?
Only four weeks to go till race day! W00t!?!?!
Stay safe and warm out there, fellow runners!
~ HRG
Sunday, January 6, 2013
2012: More than just a list of PBs
I can't believe it's 2013! With the coming of the new year, it's an opportunity not only to make new resolutions, but also to look back on the previous year's accomplishments.
It's often tempting to gauge your progress as a runner based on races run, PBs set, and time goals accomplished. But I didn't race very much in 2012 (apart from the Halifax Hypo Half and Bluenose). And in fact, I ran my two slowest half marathons in my running career.
But that doesn't mean I didn't accomplish a lot in the past year. In fact, looking back on 2012, it may have been one of my most transformational years as a runner. Since 2012 my surgery in the summer of 2011 essentiallly forced me to slow down and take the time to recover and get stronger, it forced me to also take the time to get stronger mentally and really think things through about my relationship to running. As a result, I probably learned some of the most valuable lessons in my running career.
Some of the key lessons I learned about myself as a runner last year included:
1. Running to the tune of my own footsteps: I have always tended to run with my earbuds plugged in, as a way to blast music and distract myself from my anxieties about a run, or to pump me up for a tempo run. Oftentimes, if I have my earbuds in, you can be sure that I've had a stressful day at work, or I'm feeling anxious about the run to come. But what I discovered in my training in the last year was that running with music lends itself to becoming a more antisocial runner -- and that having conversations with fellow runners can be a much better way to pass the time on a long run than blaring the latest pop song.
2. Pacing takes work, but it's worth it: Read back on any of my previous posts, and a theme that consistently comes up, time and again, is that I have a hard time pacing myself. Instead, I have tended in the past to get overly pumped up and enthused at the start of a tempo or speed run, and then burn myself out before the run is over. But one of the key lessons I learned in the last year (partly thanks to my finally listening to the advice of my coach), was to pace myself early, and then give 'er later if I was still feeling strong. Following that advice meant that I could last longer on a tempo run, thereby building up my strength.
3. Negative self-talk is a waste of energy: I can't remember who it was, or when (I think it was Wendy, in our marathon clinic, but sometime in the last year, I learned to recognize the times when I was engaging in negative self-talk ("I don't feel like doing this today," "I'm not sure I can do this," etc., etc.,) and then learning to tune that self-talk out -- otherwise I'm using valuable energy in defeating myself rather than focusing on the run. Granted, that doesn't always happen, and every so often I still catch myself in the negative cycle...But it's a skill to be developed and worked on.
4. Running is more than just racing: One of the key reasons why I didn't race this fall was financial - racing can be quite expensive. But when I made the decision not to race, I didn't regret the weeks of training that had preceded race day. I started to question my expectation that I should run at least one marathon and/or half marathon a year, and I realized that the only person imposing that expectation on me, was me. I realized that running simply to run and enjoy other runners' company is also enjoyable, just for the joy of being out there, healthy and enjoying the feeling of the pavement beneath my feet.
5. There is still so much more to be learned: Over the course of this summer's marathon training clinic with my friend and coach Wendy, I quickly discovered that although I have run two marathons, I finished those two races in spite of myself. It seems funny to say, but I realized, in listening to fellow runners in the clinic as well as Wendy's advice, that I had no idea what I was doing when I ran those two races. I learned so much about planning a good race, fueling, and more, by simply being open to their experiences and advice. I'm now excited to race my next marathon (perhaps in spring of 2013?) and to put some of the new lessons I've learned to the test. But I also know that if I want to progress as a runner, I'll also have to continue to be open to new lessons and insights about myself as a runner.
It's often tempting to gauge your progress as a runner based on races run, PBs set, and time goals accomplished. But I didn't race very much in 2012 (apart from the Halifax Hypo Half and Bluenose). And in fact, I ran my two slowest half marathons in my running career.
But that doesn't mean I didn't accomplish a lot in the past year. In fact, looking back on 2012, it may have been one of my most transformational years as a runner. Since 2012 my surgery in the summer of 2011 essentiallly forced me to slow down and take the time to recover and get stronger, it forced me to also take the time to get stronger mentally and really think things through about my relationship to running. As a result, I probably learned some of the most valuable lessons in my running career.
Some of the key lessons I learned about myself as a runner last year included:
1. Running to the tune of my own footsteps: I have always tended to run with my earbuds plugged in, as a way to blast music and distract myself from my anxieties about a run, or to pump me up for a tempo run. Oftentimes, if I have my earbuds in, you can be sure that I've had a stressful day at work, or I'm feeling anxious about the run to come. But what I discovered in my training in the last year was that running with music lends itself to becoming a more antisocial runner -- and that having conversations with fellow runners can be a much better way to pass the time on a long run than blaring the latest pop song.
2. Pacing takes work, but it's worth it: Read back on any of my previous posts, and a theme that consistently comes up, time and again, is that I have a hard time pacing myself. Instead, I have tended in the past to get overly pumped up and enthused at the start of a tempo or speed run, and then burn myself out before the run is over. But one of the key lessons I learned in the last year (partly thanks to my finally listening to the advice of my coach), was to pace myself early, and then give 'er later if I was still feeling strong. Following that advice meant that I could last longer on a tempo run, thereby building up my strength.
3. Negative self-talk is a waste of energy: I can't remember who it was, or when (I think it was Wendy, in our marathon clinic, but sometime in the last year, I learned to recognize the times when I was engaging in negative self-talk ("I don't feel like doing this today," "I'm not sure I can do this," etc., etc.,) and then learning to tune that self-talk out -- otherwise I'm using valuable energy in defeating myself rather than focusing on the run. Granted, that doesn't always happen, and every so often I still catch myself in the negative cycle...But it's a skill to be developed and worked on.
4. Running is more than just racing: One of the key reasons why I didn't race this fall was financial - racing can be quite expensive. But when I made the decision not to race, I didn't regret the weeks of training that had preceded race day. I started to question my expectation that I should run at least one marathon and/or half marathon a year, and I realized that the only person imposing that expectation on me, was me. I realized that running simply to run and enjoy other runners' company is also enjoyable, just for the joy of being out there, healthy and enjoying the feeling of the pavement beneath my feet.
5. There is still so much more to be learned: Over the course of this summer's marathon training clinic with my friend and coach Wendy, I quickly discovered that although I have run two marathons, I finished those two races in spite of myself. It seems funny to say, but I realized, in listening to fellow runners in the clinic as well as Wendy's advice, that I had no idea what I was doing when I ran those two races. I learned so much about planning a good race, fueling, and more, by simply being open to their experiences and advice. I'm now excited to race my next marathon (perhaps in spring of 2013?) and to put some of the new lessons I've learned to the test. But I also know that if I want to progress as a runner, I'll also have to continue to be open to new lessons and insights about myself as a runner.
Sunday, July 1, 2012
Tips for hot weather running
It's been a crazy busy week, what with getting ready for a week-long canoe trip next week as part of the Nature Conservancy of Canada's Time for Nature initiative, as well as other domestic commitments. Instead of running four times this week, I only managed two - last Sunday's 13k long slow distance and a hot and humid 10k tempo run on Wednesday. As we're only entering week four of training, I didn't stress out too much that I'd missed a few runs, knowing that I'll catch up next time.
But this morning, I knew that I had to go back on track - especially since I'll be in the middle of a wilderness area all week next week. I headed to the Spring Garden Road Running Room to meet up with the rest of our running clinic for our 13, 16 or 19km long slow distance (Coach Wendy is doing a fantastic job of providing options for folks depending on their race dates -- so thoughtful!). It was great to see so many runners wearing red and white for Canada Day (I was wearing pink and white, because I don't own any red running gear that's cool enough for this heat, but...pink is just another shade of red, right?).
Since I'm planning to run the Valley Harvest Marathon this fall, the schedule called for a 16km run. I was a little worried, because already at 8:30 it was promising to be another hot run. And since I'm normally a warm runner anyways (it might be my small stature but I find I warm up really quickly and stay hot...), I was a little trepidatious about what the run would bring.
In the end, I peeled off at just a little over 12km, choosing to practice caution rather than risk heat exhaustion or worse, injury (at about an hour in, I hadn't had the stomach to absorb a GU in the heat, and I knew my glycogen reserves would likely be draining pretty soon).
The dog days of summer are upon us, runner friends. So with that in mind, I thought I would share with you some of my tips for hot weather running:
1. Hydrate, hydrate, hydrate!!!!
Whether it's by bringing a water belt, carrying a bottle or even a camel pack, depending on the distance, make sure that for those long runs (anything up to and over an hour), you carry water with you. Take small sips of water every 10 minutes or at lights, to absorb slowly rather than guzzling it all in and risking hyper-hydration (or overhydration).
2. Protect yourself from the sun
There are three key elements to protecting yourself from the sun: sunscreen, hats and shade. Let's face it - if you're training for a half or a full marathon, you could be there for two, three or up to four hours on your training runs, so a hat and sunscreen will at least help shade and shelter your face while you're out there. You may want to plan your route so that it keeps you in a residential area where there are more trees, or on the shady part of the street.
3. Listen to your body
As with cold weather running, it's important to be aware of how you're feeling, to ensure that your body doesn't endure any extreme temperatures for an extended period of time, to the point where your core body temperature becomes too elevated and you may experience heat exhaustion. Make mental checks of your body as your run progresses, and ask yourself, "How do I feel?" Headaches, dizziness and cramping may all be indicators of heat exhaustion or heat stroke. Try taking in some fluids if you do notice a headache, and you may want to opt for a walk break in a shaded area until you feel cooler.
4. Time your runs to avoid peak heat
When the days are above 20 degrees, there's really no reason why you should be running in the middle of the day when the sun is at its peak. Early morning or evening runs will give you a break from the hottest hours.
5. Give yourself a break
Remember - unless you're an elite athlete training for the Olympics, there is no shame in deciding on a given day that today may not be the day for your long run, if the weather isn't cooperating. You may opt to take the day off, or to run inside on the "dreadmill." Either way - skipping a day or two of running is not going to make or break your training cycle. In the end, you'll avoid injury or illness, and come out stronger for it.
For more hot weather running tips, check out this article from Runner's World >
Until next time, keep healthy, keep hydrated and happy running!
~ HRG
But this morning, I knew that I had to go back on track - especially since I'll be in the middle of a wilderness area all week next week. I headed to the Spring Garden Road Running Room to meet up with the rest of our running clinic for our 13, 16 or 19km long slow distance (Coach Wendy is doing a fantastic job of providing options for folks depending on their race dates -- so thoughtful!). It was great to see so many runners wearing red and white for Canada Day (I was wearing pink and white, because I don't own any red running gear that's cool enough for this heat, but...pink is just another shade of red, right?).
Since I'm planning to run the Valley Harvest Marathon this fall, the schedule called for a 16km run. I was a little worried, because already at 8:30 it was promising to be another hot run. And since I'm normally a warm runner anyways (it might be my small stature but I find I warm up really quickly and stay hot...), I was a little trepidatious about what the run would bring.
In the end, I peeled off at just a little over 12km, choosing to practice caution rather than risk heat exhaustion or worse, injury (at about an hour in, I hadn't had the stomach to absorb a GU in the heat, and I knew my glycogen reserves would likely be draining pretty soon).
The dog days of summer are upon us, runner friends. So with that in mind, I thought I would share with you some of my tips for hot weather running:
1. Hydrate, hydrate, hydrate!!!!
Whether it's by bringing a water belt, carrying a bottle or even a camel pack, depending on the distance, make sure that for those long runs (anything up to and over an hour), you carry water with you. Take small sips of water every 10 minutes or at lights, to absorb slowly rather than guzzling it all in and risking hyper-hydration (or overhydration).
2. Protect yourself from the sun
There are three key elements to protecting yourself from the sun: sunscreen, hats and shade. Let's face it - if you're training for a half or a full marathon, you could be there for two, three or up to four hours on your training runs, so a hat and sunscreen will at least help shade and shelter your face while you're out there. You may want to plan your route so that it keeps you in a residential area where there are more trees, or on the shady part of the street.
3. Listen to your body
As with cold weather running, it's important to be aware of how you're feeling, to ensure that your body doesn't endure any extreme temperatures for an extended period of time, to the point where your core body temperature becomes too elevated and you may experience heat exhaustion. Make mental checks of your body as your run progresses, and ask yourself, "How do I feel?" Headaches, dizziness and cramping may all be indicators of heat exhaustion or heat stroke. Try taking in some fluids if you do notice a headache, and you may want to opt for a walk break in a shaded area until you feel cooler.
4. Time your runs to avoid peak heat
When the days are above 20 degrees, there's really no reason why you should be running in the middle of the day when the sun is at its peak. Early morning or evening runs will give you a break from the hottest hours.
5. Give yourself a break
Remember - unless you're an elite athlete training for the Olympics, there is no shame in deciding on a given day that today may not be the day for your long run, if the weather isn't cooperating. You may opt to take the day off, or to run inside on the "dreadmill." Either way - skipping a day or two of running is not going to make or break your training cycle. In the end, you'll avoid injury or illness, and come out stronger for it.
For more hot weather running tips, check out this article from Runner's World >
Until next time, keep healthy, keep hydrated and happy running!
~ HRG
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