When I decided to train for a Half Marathon, I wanted to utilize training as a way to incorporate a more stable running routine into my lifestyle. I knew that the following helped: being outside, being around people, exploring the city, exercise, listening to music, taking deep breaths. With running, I could do all of these things at the same time. These simple pleasures coupled with the influx of endorphins are a major component of what keeps my brain from feeling like sluggish mush buried under 10 feet of black goop.
I failed to estimate the challenges of caring for sore muscles, using intense mental energy, attending to detail to avoid injury, REMEMBERING TO STRETCH. But the Buddha said if there is pleasure there must be pain, and so here we are- completing Week 4 of Half Marathon Training, noticing the pain, but focusing on the pleasure… and adding in some hard hitting speed and strength training to really squash that Week 3 plateau before heading into some serious recovery work.
Here’s what Week 4 looked like:
Sunday: Run 7 miles
Tuesday: Stairs (a mile distance)
Wednesday: Arm Strength Training
My most intense workouts for the week were stairs and sprints. I join many city residents at the Philadelphia Museum of Art, channeling my inner underdog to mindlessly run up and down the Rocky Steps.
I usually do about 11-15 rounds of the steps, which usually equals about a mile of stairs. As for sprints, this cardio addition is just a way to increase overall pace. Similar to the speed workout in Week 3, Sprints include alternating between running and sprinting from block to block until I reach my distance goal.
Lesson of the Week: Acknowledge the pain, but focus on the pleasure. I love running for the improvements in mood that I have experience since adding regular exercise into my routine. I have been so thrilled with feeling both physically and mentally healthier that I sometimes fight the urge to push myself too far. Remembering that a major part of training for a half marathon is avoiding injury so I can actually do the half marathon has been the key for me to monitor my pain and take extra care of my body.
Which leads me to my question for the runners out there in Wellness Warrior World: What is your key to avoiding injury?
If someone told younger Kelly that I would be training for a half marathon, I would have been crippled with laughter. That being said, here I am typing a post after successfully completing Week 1 of training. I am so excited and proud of myself for taking on this challenge, and I am eager to share progress updates along the way. It is my hope to share my experience with each week of training leading up to the race.
While developing my training schedule, I heavily researched important fitness workouts for distance runners/half marathon training and tailored them into a routine that fits for me.
Here is what my Week 1 looked like:
Sunday: 4 mile run at an easy pace
Tuesday: 3 mile run at an easy pace
Friday: 3 mile run at an easy pace
The day before I started Week 1, I completed a 5k race with 25 obstacles, so during my 4 mile run on Sunday, I was feeling the burn! But that didn’t stop me, and I was proud to have run the longest distance I’ve ever completed without having to take a walking break.
For the workouts on Monday, Wednesday, and Thursday, I simply used YouTube to find workouts. I typically refuse to spend money on workout tapes, because I am so picky about the routines I complete. I really want something fun, active, and challenging. Although I have developed independent routines at times, I find that I perform best when working out alongside someone who is encouraging and positive– so I turn to YouTube if I can’t find a training partner.
By the time Thursday came around, I was SO EXCITED for my yoga day. While I felt strong and powerful, I also felt that my body needed a relaxing break and a deep stretch. This week really motivated me to take extra time for a deeper and longer stretch after workouts and runs throughout the week. Although I struggled with time management and getting the run in on Friday, I adjusted my schedule to complete my 3 miles bright and early in the morning (not ideal for me, but we make changes where we must).
If I had to change anything about Week 1, I would probably have switched yoga and plyometrics. In retrospect, I think yoga in the middle of the week would have nicely split up the routine and led to a greater sense of balance. As well, I think a more active workout on Thursday would have pumped me up better for my last run of the week on Friday.
Lesson of the week: Find your motivation.
Is anyone else training for distance running? I would love to learn tips and tricks from more seasoned distance runners (and I have had this crazy fascination with researching training routines…… who am I???!!).