Going the Distance: How to prepare for a half marathon

In running as well as most endurance sports and all competitive sports,   athletes have to train hard to prepare for their respective seasons.  As a runner, I try to train year around, although it is not always easy to do considering that there are so many obstacles which can and do arise every day.  These obstacles include, but are not necessarily limited to, everything from the weather,  battling health and injury issues, and fighting the little voices inside your head that continue to tell you to just give up.  I also find myself doubting my own abilities, questioning whether or not I am good enough to consider myself a runner. 

Although running is an endurance sport, and very competitive, the only person I choose to compete against is myself.  Everyone running in a half marathon or marathon has different reasons for being out there.  Some people may be competing with themselves, and others may be competing for a cause, then again others, the elite runners who travel around the country and even the world in order to compete at a much higher level, may be competing with everyone else at the event or even competing for time with someone who may be running an entirely different event at the same time.

I have spent the past few months training for what I hope will be a successful running season.  I have not been able to get in as much training as I would have hoped due to some unexpected health issues I’ve faced, and also limited time availability/time constraints.  However, I feel that the training I have been able to get in,  has been good quality training.  I have started using an elliptical machine which can be adjusted to different levels of performance to change up workouts and   programmed to address different muscle groups and areas.  This has proven to be very helpful during days of bad weather as well as when work or extra hours of studying have made it impossible to get outside and run.  I have to admit though that, by far, I prefer running outdoors as opposed to indoors.  Getting outside is a big part of why I love running so much to begin with, although the convenience of the elliptical is amazing.

There are many different ways to prepare and train for running a long distance race.  It is not recommended to run a half marathon as your first ever race, although I tried, and failed miserably on my first attempt.  There are multiple sources and training guides available for a beginning runner who wants to prepare for a half marathon.  A great plan which I have been loosely following, charted below, was developed by Anthony Whiteman.  He recommends a sixteen week training plan based upon the idea of starting with a 10K run and building up to half marathon distance. Iin the beginning, it is recommended that runners  start out slow with only two or three workouts a week, and then work their way up to the big event.  Of course every trainer has different ways to prepare for an event like this, but for the most part almost all will agree that it is at least a twelve to eighteen week process to train for an event of this size.

eTraining Week	Session 1	Session 2	Session 3	Session 4
week 1	25 mins	30 mins
week 2	3 x 3 mins, 90 secs recovery	30 mins	30 mins
week 3	Intervals: 5 x 3 mins, 90 secs recovery	30 mins	35 mins
week 4	Intervals: 3,5,3,5,3 mins, 90 secs recovery	30 mins	40 mins
week 5	Intervals: 5,3,5,3 mins, 90 secs recovery	40 mins	40 mins
week 6	Intervals: 5,3,5,3,5 mins, 90 secs recovery	40 mins	45 mins
week 7	Intervals: 5 x 5 mins, 90 secs recovery	45 mins	50 mins
week 8	Intervals: 5 x 5 mins, 90 secs recovery ( rep 2 and 4 hard)	45 mins	55 mins
week 9	Intervals: 5 x 5 mins, 60 secs recovery	30 mins	45 mins	60 mins
week 10	Intervals: 5,7,5,7,5 mins, 90 secs recovery	30 mins	45 mins	65 mins
week 11	Intervals: 5,7,5,7,5 mins, 90 secs recovery	30 mins	45 mins	70 mins
week 12	Intervals: 3 X 5 mins, 90 sec recovery	30 mins	30 mins	10k or 10 mile (preferred) RACE
week 13	Intervals: 5 x 3 mins, 90 secs recovery	30 mins	45 mins	70 mins
week 14	Intervals: 5,7,5,7,5 mins, 90 secs recovery	30 mins	45 mins	75 mins
week 15	Intervals: 5,7,5,7,5 mins, 90 secs recovery	30 mins	45 mins	80 mins
week 16	Intervals: 3 x 5 mins, 90 secs recovery	30 mins	30 mins	RACE

Picture credit: jnthnhys (Whiteman)

There are also many other factors to consider when training for such an event.  One of the most important upon which to focus is maintaining a healthy diet while in training.  Many people who are training for long distance runs think that they can simply supplement their diets with protein bars and shakes in order to get the nutrients and vitamins they need to prepare themselves for their upcoming events.  While most of the protein bars and energy shakes do make good meal substitutes, it is still recommended that an athlete maintain a stable diet.  Finding the right balance that works takes time and “testing,” because, although there are a lot of “perfect training diets” available, each athlete has  different dietary needs. 

Nutritionists like Dawn Jackson Blatner, R. D., believe a "flexitarian" diet is about striking the ideal balance: Namely, making plant foods (fruits, vegetables, grains, and legumes) the mainstay of our meals, while still eating animal protein—just less of it. Not going completely vegetarian means you still get beneficial nutrients in red meat and poultry (iron, zinc, protein, B vitamins) and fish (omega-3 fatty acids). But by eating less of them, you take in less of the unhealthy stuff, like saturated fat and cholesterol. (Girdwain)

After properly preparing with the appropriate type and amount of training, and ensuring the most effectivediet, there is one more aspect that should be considered in  final preparation for the big event.   A runner absolutely must consider the mental aspect of being ready for the race.  I constantly find myself doubting my own abilities.  I have to remind myself that this is not my first race and that I have done everything that I can possibly do, both mentally and physically, to prepare for this race.  One thing that can really help is to develop at least one positive mantra to use during the race, for instance: I’m strong, I’m healthy, and I’m fast.  Practicing this throughout training and during the race can help an athlete  through some of the barriers that the mind will ultimately try to throw out.  According to Jerry Lynch Ph.D., here are a few things runners should do to relax while running.

• Let your jaw slacken and your eyes soften and droop. Facial muscles control the degree of tension in the entire body. Relax the face and you'll relax the body.
• Keep your upper body perpendicular to the running surface--shoulders back, buttocks forward.
• Make sure your hands are not clenched but closed softly, as if you are holding eggs.
• Focus on a smooth stride. Avoid over- and understriding, as they waste energy.
• Shake out your arms, relax your shoulders, and carry your arms low with elbows firm but not locked.
• Try this: As you run, repeat the word "calm" or "relax."
• Don't apply power; float with strength. (Ph.D.)

If you can implement this when you start feeling tight or tense during your run, you will find that you will get through the mental barriers your mind puts up.

Now that we have gone through everything it takes to successfully prepare ourselves for the big day, LET’S GO RUN A RACE…

I feel that over the past few months I have joined an elite group of bloggers who are writing about our passion for running.  I have experienced some ups and downs during the process, but overall I feel that it has been an amazing experience.  I have really enjoyed blogging on a topic which I feel has become a major part of my life.  I look forward to getting home each night to see how many people have read my blog and am excited when I find that people from very far away places (such as Alaska and Russia) have been there.  I hope that everyone who has taken the time to read my blog, has found some kind of enjoyment from the entries that have been made, and has been able to take at least a small part of it and use it in some way as a lesson in your own life. 

For someone else who chooses this topic, I say just stay true to yourself, and follow what you feel.  It is almost like running, every once in a while you hit that proverbial wall, but if you just relax and stay calm, you will get through it. 

Girdwain, Jessica. The Perfect Diet. n.d. 25 April 2012. <http://www.runnersworld.com/article/0,7120,s6-242-300--13236-0,00.html>.

Ph.D., Jerry Lynch. Want to Run Faster? Learn to Relax. n.d. 25 April 2012. <http://www.active.com/running/Articles/Want_to_run_faster___or_just_better__Learn_to_relax.htm>.

Whiteman, Anthony. Beginners Half Marathon. n.d. 25 April 2012. <http://www.city-runs.co.uk/training/beginners_half_marathon/>.

Ready to Race

It has been a little over three months since I began blogging about my up-coming race.  I have not only tried to relay to you an understanding of the emotions one goes through when training, but also what it takes to prepare physically for a long distance race.  I have discussed the difficulty of staying motivated and staying clear of injury.  I have also mentioned my goals and fears related to the upcoming race.

I am now ready to see if all the battles that have been fought, both mentally and physically, were actually won or not.  I am counting down the days until I will be standing in a crowd of people wondering if I will be able to complete this goal I have set for myself.  As I have mentioned previously, my ultimate goal is to finish the race.  However, I very much hope to set a new personal record (PR) for myself. 

Caption Provided by: I <3 to Run

My current PR is 2:09:07 (2 hours, 9 minutes, and 7 seconds), which I ran last September at the Rock ‘n Roll Half Marathon in Virginia Beach.  I expect this race, the St. Jude’s Country Music Half Marathon, to be a much more difficult race.  I have been doing quite a bit of research on the layout of the race course, and there is a considerable difference in elevation changes in this race as compared to the Virginia Beach race.  The good news is, I have been working a lot more with the elliptical training machine, which can be adjusted to fit individual/specific training needs.  I guess I will just have to wait and see what happens on race day. 

I have to admit, that during my last race, I was more worried about whether or not I would be able to finish the race.  Now, I am confident that I can finish the race, barring any injuries of course.  I just keep worrying about having a good finishing time.  That is not necessarily a bad thing as I’ve been using it as motivation to train.  Also, I have been training with a new pair of shoes which I got after my last race.  I have had plenty of time to break them in, or should I say they have broken me in.  I have suffered with several blisters covering large portions of my feet since I started training with the new shoes, but that is all part of training with new shoes.  So I will just suck it up, and move on.

Although this is the end to one chapter in this so called “book of life”, I plan to post race day results in a couple of weeks.  After that, I plan to start training for my next event.  I know I want to run the Virginia Beach race again in September, but I have been thinking a lot about taking it to the next level, and training for the Marine Corp Marathon coming up this October.  Still as of yet undecided, so please look for new posts in the near future.

Feeling the Butterflies

As race day rapidly approaches, I am starting to feel the butterflies in my stomach, wondering if I have done all I can do to get ready for this race.  I struggled a few months ago finding the motivation to get out and put in the miles, and when I finally found the motivation, I was amazed at how I had increased my pace.  Now, over the past few days, I have not been feeling very well.  To be honest, I’m sick as a dog! So once again I am unable to get out and put in the miles needed to prepare properly for the big day.  I am hoping that I do not lose all of the forward progress I have made during the past few months of training.

Focusing on these worries can really distract me as I continue to prepare for my race.  They seem to go through my head more often as race day gets closer.  I know that I have done so much, but is it really enough?  I really want to do better at this race than I did at my last race, which is always one of my goals when I am preparing for my next race.  I am obviously not the only one that has experienced such anxiety issues.

Almost every runner experiences pre-race jitters or performance anxiety at some point. And it usually doesn't go away as you become a more experienced runner. In fact, some runners put even more pressure on themselves as their race performances improve. 

There are a few things that we can do as runners to ease the pre-race worries, the thing that I have found to work best for me is to write a pre-race checklist.  I write down little things that are on my mind that I feel are distracting me and my performance.  This is an easy way to relieve a lot of stress, and just let it go.  If you write it down, you won’t have to think about it anymore.

Caption provided by: I <3 to run

                                                               

Works Cited:

101 Kicks in the Butt

By Calvin Hennick

Published 03/22/2007

http://runrocknroll.competitor.com/nashville

 How to stay calm and deal with performance anxiety

By Christine Luff, About.com Guide

Updated February 02, 2011

    

Technology and Running

Today, I am singing the praises of modern technology more so than ever before.  I am within a month of my big day, St. Jude’s Country Music Marathon and Half, and needed to log some miles.  I had a very busy weekend with my kids and have not had time to get in the training I need.  With such a short time to finish getting ready for the big race, I am really focused on finding a way to get in the hours.  Also, I have an exam in my Anatomy and Physiology class tomorrow.  I have been recording the lectures with my new iPhone 4s, and so this evening, I took complete advantage of the technology I have available at my fingertips, literally. I set the elliptical to performance mode for a one hour session, and started listening to my recorded lectures from class. Before I knew it, I had already run through the entire hour program, and started a fifteen minute aerobic run.  After an hour and fifteen minutes of elliptical training, I feel that I accomplished killing two birds with one stone. I was able to put in the time I needed training for the day and was also able to accomplish studying for my exam tomorrow morning.

I think the best part of it all, is that while running on the elliptical, I was actually able to focus more on what was being said during the lecture, than I have ever actually been able to in the classroom setting.  I think I am actually ready to take the exam tomorrow, and that makes me very happy.  I have to admit, I think this is going to bring on an entirely new way of studying for me.  I think if I keep this up, over the next couple of years, I will be able to run a whole marathon.  LOL!!!

Caption Provided by: I <3 to Run

The Benefits of Running and Staying Fit

Caption provided by: I <3 to Run

I have spent the past few months blogging about different aspects of running.  My topics were varied and included information on why I started running, the Proverbial High you get while running, Fighting the Mental Battle, and different ways of training including using an elliptical, as well as the benefits of running with a partner.

I really want everyone to understand that there are benefits both mental and physical that you can gain from staying active whether it be training and running races, or just getting out and walking through the neighborhood several times a week. A multitude of studies conducted over the years have identified repeatedly the benefits of physical activity, and the benefit of getting out and enjoying nature.

In my own personal experience, I find that while I am running I can let go of many of the things that seem to be bogging me down mentally. I feel that the time I spend running is time that I am spending to improve myself.  Since I started running almost 18 months ago, I have set several goals for myself, and as I continue to reach those goals I continue to set more goals. When I first started running, my goals were simple, I just wanted to get out and run for 15 to 20 minutes several times a week.  As I achieved that goal, I created a new goal by extending the time of my runs. Once that goal became easier, I then changed the goals that I was setting so that they were not related to the amount of time I wanted to run, but how far I could run. My initial distance goal was to run at least 3 miles. Then, a friend heard about what I was doing, and challenged me to run my first half marathon.  Initially, I thought there was no possible way that someone who had put their body through what I had put my body through would ever be able to accomplish such a goal. However, I decided I would take the challenge and began training for my first half marathon.

I have to admit that my first half marathon was nothing spectacular.  I hurt my knee within the first few miles and had to pretty much walk the remainder of the race. I did however accomplish my ultimate goal that day…I finished the race. It took me 3 hours and 16 minutes to finish, but I did it!  I took a few weeks off from running to allow my body, especially my knee, to recover and heal.  Although my body had taken a pounding that day, my heart and soul felt amazing!  It’s little wonder then that, when some friends were talking about another half marathon that would be taking place in Virginia Beach in six months, I started thinking about it.  I decided I was going to start training again, but this time, I was a little smarter about it. I did a lot of research, and started trying new training techniques, until I found what worked for me. After six months of training, I went to Virginia Beach with only one goal in mind, and that was to finish the race in under 3 hours.  I can say with a smile on my face that I finished in 2 hours and 9 minutes, which was a lot better than I had ever expected.  When I called my girlfriend to tell her the news, I was in tears.  It felt so incredible to achieve this goal!

Now I have been training for my next half marathon which is coming up in just a few short weeks, and I have set a goal for myself to not only finish, but to finish in under the 2 hours and 9 minutes that I finished the last race.  Ultimately though, as always, the primary goal in my mind is to just finish the race.

Caption provided by: I <3 to Run

  

The Final Countdown

I am looking at the calendar now and there are just a few short weeks left until all of the training I have been doing finally pays off. The months of running when it was too cold outside to feel my toes, so hot that I thought I was going to fall flat on my face, and pushing myself until it just plain hurt, all of this just to help increase my pace, are finally coming to a closure. Not that this one race is it, I am planning to run a couple of more races this year, but this is the one I have been waiting for since last September. The anticipation has been building inside of me, and I am ready to run this race, and start preparing for the next to come.

I have to admit that I love the preparation that goes along with getting ready for race day. All of the mental battles you fight with yourself to push your body beyond its normal limits; the constant fight with the little voices that try to convince you not to run today by telling you that you can do it tomorrow.  I have conquered those little demon voices, and will indeed have to battle them again.  However, once I finish the run on race day, it will validate all of the hard work that I’ve put into getting ready for the crucial day. In the end, all I really want to do is finish the race. I would love to set a new PR (personal record), but even if I don’t, and I just finish the race, I will be happy that I started and finished.

Benefits of Having A Running Partner

I have been running with a partner once a week recently, and I have found that there are a lot of benefits to having a running partner. Some of the things I enjoy about having a partner to run with are that it helps keep me focused on the task at hand, and it gives me someone to chat with while putting in the miles. It is very helpful as well, that she is also good eye candy while we are running. Of course, my running partner is also my girlfriend. She is interested in getting to the level of running a 5k without having to slow down or walk, so we are gradually working towards this as our goal together.

Last week, when we went running, we split up for the first time while on a run. She told me to go ahead, knowing that it was supposed to be my long run day. Of course, being a gentleman, I didn’t want to leave her on the path by herself.  She assured me that she felt safe with all of the other people walking, biking and running around the lake.  However, I was still hesitant.  It was then that she whipped out the “you better do what I told you to do while you have the chance, or else…” voice.  She didn’t have to tell me again!  While she finished up a 5.5 mile day, I pushed myself to finish up an 11 mile day. My unofficial time was 1 hour and 45 minutes. This is right in line with where I want to be for my next ½ marathon. She is a great running partner.

Caption provided by Active.com

There are many reasons to find a running partner with whom to train. I have found that it helps with motivation, especially if you are having a hard training day, and it is even good to have someone to run with on the light days, so that you don’t push yourself too hard. It seems that it is more difficult to cancel a running date with a friend, than it is to cancel a training day by myself. In doing research, I have found numerous other advantages to running with a partner, which you can find by following the link provided.

Man vs. Machine

Today I have decided to do a little cross-training. I have been pushing myself pretty hard since I found my motivation this past week. On Thursday, I ran 5.08 miles in 40 minutes and 56 seconds; Saturday, I ran 3.31 miles in 27 minutes and 21 seconds; and on Sunday, I hit my stride with 8.81 miles in 1 hour, 10 minutes and 34 seconds. During each run I have pushed my pace to right around an eight minute mile. My pace at my last half marathon was just under ten minutes a mile, so taking it down to eight minutes is really pushing myself to new limits.  I’m loving it!  Today, I tried an alternative training method. I completed a 45 minute aerobic workout on my girlfriend’s NordicTrack elliptical trainer.

The machine has all the toots and whistles you could want including 12 levels of resistance, a power ramp to simulate hills, levels of endurance (warm up, aerobic, endurance, performance, etc.), a heart rate monitor, and various pre-designated programs.  My girlfriend prefers the 45-minute, level 5, weight loss program, and she deserves major props for being able to keep the pace she does. This was only my second attempt ever at using an elliptical machine, the first time was last summer while visiting my sister’s house on vacation. As this is my first time using THIS machine, I settled on the 45 minute, level 4, aerobic training setting.  I thought it would be a good start and that I would do at least 5.5 or 6 miles in the 45 minutes. As I mentioned, I did 5.08 miles in just over 40 minutes on Thursday. Little did I know that the elliptical was going to put me to shame.  I felt as if I were pushing myself to the pace I had been running for the past few days, and felt myself struggling a little to keep the elliptical at the “performance” level.

I believe after this experience, I am going to start incorporating this into my training routine at least once or twice a week as a low impact aerobic conditioning tool. Thank you for your recommendation baby, I guess you CAN teach old dog new tricks. LOL!

Caption Provided by: Pompano CardioCore elliptical machine and trainer

                                                         

Winning the War

I am so excited! I have finally found what I have been searching for.  After a couple of weeks without much motivation or desire to run due to a painful neck, today it finally hit me. I cannot continue to allow the negative voices in my head, or a little bit of pain, to hold me back.

“Running is tough. It’s tough mentally.  But once you’re broken through the “perceived pain” barrier, you’ll find yourself in a new state of mind, body and soul.  Your overall well-being will improve tremendously.  You just have to experience it.”     – Kevin Combs

After reading a few of the more recent blogs that I have posted, I realized that I had fallen into the little voice syndrome.  I was talking to my girlfriend last night about the need to get out and run, and she was threatening to kick my butt (a nicer version of the word she used) out the door if I didn’t get out of the house and just get it done. I guess after a couple of weeks listening to me whine and cry like a baby it was finally starting to get to her as well. I love the way she supports my desire to run.  So, today when I woke up, I looked out the window and told those little voices that today was going to be my day and not theirs. I started my day with my normal routine and jumped into the shower.  I went downstairs for a cup of coffee and a few minutes to myself before leaving for school. Once I got out of class for the day, I rushed home and quickly changed into my favorite running shorts and tee shirt, and out the door I went.

I started out a little quicker than usual and was amazed at how comfortable I was feeling with the pace I was keeping. I have been keeping an average pace of about nine and a half to ten minute mile, and feel very relaxed and comfortable at that pace. Today I ran just over 5 miles, and maintained an 8 minute per mile pace. I don’t think I want to try and keep that pace for 13.1 miles, but I was still very happy that I was able to maintain it for 5 miles.

I am now looking forward to tomorrow, and doing a short run before work. I think I have finally beaten the little voice inside my head, and if not I am afraid that my girlfriend may just follow through with her promise to kick my butt out the door.

Caption Provided by: I <3 To Run

  

The Battle Continues

With just over two months remaining until my next race, I have got to find the motivation to get out and train. I mentioned in my last blog that I hurt my neck, and that I have been struggling to find the motivation to put in the time needed to train for a long distance run. I am trying to get ready to set a personal record in my next event, but without proper training and time to get ready it will never happen.

Treatment options for the different types of back pain and neck pain range from doing nothing to taking medication and undergoing procedures, like surgery. Throw in alternative treatment for back pain, and you can see there is a dizzying array of treatment options from which you and your doctor may choose. But which back pain treatment is right for you? This section will help you decide.

Some of the things I have to contend with on a regular basis, other than the injury to my neck, include: being a father to three beautiful children; being a supportive boyfriend to a mother of two beautiful girls; carrying a full time course load at NOVA; and maintaining a full time job in the restaurant business which includes a two-hour round trip commute. I absolutely love where my life is going, considering where I have recently come from, so I will not complain. However, all of these responsibilities give me any number of convenient excuses not to run.

Caption provided by:  I <3 to Run

I have to admit the more I put these words onto this page, the more I am feeling motivated to get out and go for that run I have been putting off for over a week now. All I need to do is put on my running shoes and head out the door.  But, I am still feeling pain in my neck, it is getting late, I feel like I should be helping my girlfriend clean up the kitchen after dinner, I need to read two more chapters for  my biology class tomorrow, and I have to write one more paragraph for a paper due next week. Perhaps my girlfriend will take pity on me and kick me out of the house early tomorrow morning so that I can run.

Work Cited: By Anne Asher, About.com Guide

Fighting the Mental Battle

This past week I have found myself fighting a battle with myself to get motivated and make time to get out of the house and put in some miles. Last week, I was doing a cardio workout and did a massive face plant right into the trampoline. When this happened, my neck snapped back with tremendous force and I knew immediately not only that I was hurt, but that I’m not nearly as young as I used to be.  Since doing so, I have struggled to make myself get back in the mood to do any real work outs.

I have used a significant amount of Icy Hot and done a few stretching activities to try and get the juices flowing. Stretching is always something I do before I get out and do my runs, and I usually find that while stretching I get motivated to get up and go. However, it doesn’t seem to be working this week. My neck is still bothering me, and I find myself making up all kinds of excuses each day as to why I shouldn’t go running.  When I come up with a reason to run, I come up with two reasons why I shouldn’t.

I love to run, but just can’t seem to find what I need to get out of the house.  MOTIVATION! 

After doing a little research, I have come across a few recommendations on how to find the motivation needed to get back on the path to success. I found it very ironic that the #1 recommendation, was starting a daily blog, it made me think to myself, what would Mrs. Quinn say about that. LMAO!


Work Cited: Runner's World Article By Calvin Hennick
Published 03/22/2007