Overcoming Challenges

With my training in full force for Rock the Parkway on April 13th, there have been multiple barriers this Spring and so far I dislike Spring training!  My other 2 half marathons have taken place in the fall, so Spring training is new one for me!  I am working on making changes to my training so I am ready for my first half marathon of 2013.  

Here are a few of my common excuses:  

I have had a few challenges this Spring.  First, most obvious is the snow and the snow covered sidewalks.  I really don't mind the cold weather, although I am kind of a fair weather runner.  I have all the gear to be outside running comfortably around 25 degrees, but anything less than that I will hit the treadmill.  I prefer to run outside, but sometimes the weather just does not allow it.  In between the two big snow storms in Kansas City I had a 6 mile run on the treadmill, which was actually tolerable and not horrible.  But, I  knew in my mind there was no way I was running 7 miles on the treadmill the next weekend.  

So this past weekend I ran 7 miles around the parking lot of Lee's Summit North High School.  It is 1.3 miles around every nook and cranny in the parking lot that was plowed, but still had piles of snow everywhere.  I ran 5 laps for a total of 7 miles.  It felt wonderful.  So get creative.  Find places to run and don't make excuses.  

This Spring I have also been battling a lot of pain and discomfort in the arches of my feet.  Both feet hurt.  Only when I am running.  It starts about 3/4-1 mile into my run and only gets worse and more painful as I run.  The pain goes away when I stop running (even if I stop and walk in the middle of my run I am pain free)  but is back again the second I start to run.  This pain started in early January and was so bad that I took one week off from running.  It was so hard not to lace up my shoes and go for a quick run.  I continued to exercise on the elliptical machine, and was pain free.  I have iced my feet, stretched my feet, rubbed my feet, rested my feet, and have found absolutely nothing on the internet about pain in the arches of my feet (I know for sure it is not plantar fasciitis.)  I bought new shoes (because mine had close to 400 miles on them.)  I have talked to the guys at the running store trying to manage my pain with no good answer but to rest.  But, how could I possibly rest and still train for a half marathon???  But, after one week of resting the pain was better.  Still present, but not AS painful.  Over the last several weeks it has gotten better (for the most part) and this past weekend when I ran 7 miles I was pain free.  So, hopefully I am over it.  

Injury is another huge challenge all of us will face when running and training and sometimes rest and time off our feet is the best medicine, which can be very hard at times. 

Time, work, kids activities all rolled into one.  Finding the time to run and actually train can be a huge challenge.  When I am in "training mode" nothing gets in the way of my runs.  If I have to get up at 4:30 to run, then I do.  If I have to head to the gym at 8:30 when the kids are in bed, then I do.  I find that I can train for a half marathon in about 10 weeks.  As long as I have maintained 3-4 mile runs 3 times a week then I can increase my mileage, add strength and cross-training, speed runs and hill runs and be ready for a race in 10 weeks.  

Mental focus is another huge aspect of overcoming any obstacles that might get in the way of your training.  If my mind is made up that I am training and going to run my little heart out for my next race, then nothing else seems to matter.  Set goals.  Several small goals for what you want to accomplish to have a successful race.  For me, Rock the Parkway will be a PR.  I am confident of that.  It is a flat race with generally perfect weather.  Not too cold, not too hot (although last year was pretty muggy.)  Hospital Hill is another story.  Simply finishing Hospital Hill half marathon will be an accomplishment!  Although I am not completely convinced that I will do the half marathon.  I am still trying to decide. I will for sure do the half or the 10k.  I need to redeem myself for my first Hospital Hill performance. It was not my best race!  So, I might take on that challenge.  But, right now I am focused on my training for Rock the Parkway.  My head is in it.  My mental focus is ready to set a PR.  A big one...I hope.  

There will be obstacles in your training.  There will be bad runs.  There will be challenges.  How you react to these challenges and obstacles will determine how prepared you are for a race and what the final outcome will be. 

Cross Training

So let's talk about cross training.  Can you train for a race by just running?  Yes.  Should you incorporate cross training into your training? Yes.  Do you have to?  No.  Should you? Yes. 

The first several races I did I followed a simple C25K training program.  I ran 3 days week.  Sometimes I might hop on the elliptical here and there, but nothing consistent.  

Last fall when I was training for my second half marathon I consistently made sure I added cross training to my weekly routine.  I did this at the gym on the elliptical on Sunday afternoons for 45 minutes.  I found it to be most beneficial on Sunday afternoons since I do my long runs on Saturdays.  It is so good to get out there and get those legs moving, those muscles loosened up, and stronger.  

 Since I was training throughout the summer months, I would also go for a bike ride.  Do you remember riding your bike as a kid?  You could go for hours and hours and NEVER get tired.  Man, how things have changed.  I also incorporated bike riding into my cross training.  Now, I do not have a fancy road bike.  I have a hybrid bike (a cross between road and mountain.)  It is perfect for me.  I will use it to ride around the neighborhood with my family, and incorporate into training here and there.  

Cross training definitely helped me at the Omaha half marathon last fall, and even more in my training.  My legs were stronger, helping me run faster and farther with less fatigue.  I took 4 minutes off my first half marathon time by adding cross training to my training.  

So, what am I doing this time as I begin my Spring training?  Well, I am trying to take off "that last 5 lbs" that every Mom out there is trying to take off!  I have started doing the Lindsay Brin Pretty Fierce: Weight Loss program.  program. Lindsay Brin  is a very fit mom of three that shows us Moms out there how to get back into shape after having babies!  Her workouts are short, but intense.  I really love this plan I am following currently.  

 It is a toning and weight loss program that includes 8 DVD's and a 60 day calendar to follow.  The cardio workouts include:  Cardio Plyometrics to increase fitness levels.  Tabata training for cardio endurance.  HIIT (high intensity interveral training) for maximum fitness.  Shredding, a complete cardio/weight workout under 30 minutes.  Muscle splits for the upper body and lower body for lean muscles and maximum calorie burn.  Lean tissue burns fat...There are also 5 core workouts with a variety of ways to strengthen your core, and yoga for long, lean muscles.  

I am on week 6 of the program and I love it.  The scale has not moved much but I have lost several inches!  And, my legs are stronger than ever, which in turns adds to my running success.  The next 2 weeks focus on muscle building.  I will do all upper body twice this week, and all lower body twice this week, plus 2 days of cardio videos.  I will still run 3 times this week and next week (so the next 2 weeks will be tough!) Basically I  do not get a day off of training for the next 2 weeks.  But, some days are lighter than others, so I am not worried about over training or injuring myself.  

I will say, it has been tough over the last 5 weeks.  I am usually doing these DVD's after the girls are in bed each night.  Some nights I don't end up getting started until after 8:30, which can be very tough.  But, once I get downstairs and get started I feel great.  However, I am so behind on all my TV shows that have been DVR'd....when will I ever catch up?  I don't know!  

But, exercise takes priority over TV.  I wonder if I even need to catch up on these shows?  Maybe I can just be done with them...

Anyway...how is your Spring training going?  This snow is definitely going to impact my outside runs....treadmill here I come...again!

Happy running and cross training.