So You've Signed Up...Now What?

Earlier in my blog, I encouraged you to simply sign up for a challenge you thought might actually be near impossible to complete. Now what?

Like I said then, don't panic. Plan.

Source: Pinterest

Listed below you can find the training schedule I followed last year when training for my first marathon. I am on a similar (and by "similar" I mean more lenient) plan this year for the Rachel Carson Challenge. I say "more lenient" simply because I am also focusing also on strength training, and my runs take place on trails, not the road, so I am focusing on quality of the hikes, not mileage necessarily.

But if you are focused on building mileage for your first marathon, this is a great plan.

Novice Training Schedule by Hal Higdon

Hal Higdon's novice plan consists of:

• 2 rest days
• 3 midweek run days
• 1 long distance run day 
• 1 cross training day

I cannot stress enough how important those rest days are. When I was a newer runner (or when I take a couple of months off and then start running regularly again), I feel pain when I am getting back into it. Foot pain. Ankle pain. Knee pain. And so on... It's natural. And as my wise mother says often, "Be gentle with yourself." Listen to your body.  So many people insist on running through the pain. Yes, some aches and pains are common, but if they persist or get worse, take some time off. Foam roll. Stretch! For the love of God, just stretch!

And remember to have fun with your cross training day. Hal Higdon suggests cycling or swimming, which I also agree are excellent, low impact activities.  I also think yoga can be an excellent way to clear your mind and strengthen while stretching those tired, tight legs.  Above all else, make sure you find time to rest and recover.

Run Outside.

Running on a treadmill is great. It's monitored. It's controlled.  You can even race the person next to you without them knowing.

But running outside trumps the treadmill any day. Unless, of course, you live in Pittsburgh in March and the temperature over extends its stay at 23 degrees. Now, unless the windchill is -10 outside and you physically can't run because of the excessive tears and snot freezing to your face, there really is no excuse, just poor clothing choice.

My top ten cold gear recommendations:

1. North Face ear warmer  (cold ears = not fun.)
2. Buffwear Original  - they make all different styles, insulated, wool etc. I wear the wool version.
3. Nike runninng spandex - I am a huge believer of the "dex" -- loose clothing can become uncomfortable when running long distances. I've tried many different brands, but Nike's low waistline helps work against that whole "mom jeans" spandex thing that can happen. Also, they have a nifty little back pocket that is crucial to carry your jams in. What's a run without a good playlist, right?

A recent run on a "warmer" day -- around 45 degrees.

4. Thorlo cushioned socks -- They have padding where needed and lightweight material for breathability. Socks that fall down inside your shoe give me rage. These feel like running on clouds.
5. A sports bra that FITS. Let's be honest, a little padding can go a long way in the cold -- ladies, you know what I mean. This one is my favorite. It doesn't get all silly shaped from the dryer. Moisture-wicking material is key.
6. TRAIL shoes. Call me crazy, but I ran the entire Pittsburgh marathon in trail shoes last year. I love them. I currently run in the Brooks Cascadia Trail Shoe. It's breathable, dries quickly, and has a roomy toe box so when your feet swell and toenails begin to dislodge, there's wiggle room, but not too much.

My Brooks Cascadia Trail Shoe and my stylish Thorlo socks.

That's me, sad because I had to donate my old pair of Cascadia Trail shoes after the Tough Mudder in 2013.

7. Spandex shorts! I know, you're thinking "enough with the spandex!" But if you wear some sort of cotton undergarments under your spandex running pants, it completely defeats the purpose. I'm all for the moisture-wicking material. Keep it consistent.
8. Gloves. I'm not as particular with gloves, but I usually run with these North Face Etip gloves that enable cellphone use while running.
9. A zipping jacket. I run in the Softshell Pearl Izumi jacket pictured above. Find a few great options here. Layers help stay warm. I usually run with an Under Armour HeatGear shirt underneath. But remember that once you get going it will actually feel 20 degrees warmer than it is (+/- wind/sun factors).
10. Headphones. I don't always run with music. Sometimes it can distract from your pace and force you to run much faster or slower than your goals. But these Yurbuds headphones are the bomb. And if you lack new music to keep you going, checkout Spotify. Follow my "26.2" playlist for music with a running tempo.

Spotify app on my iPhone

I am praying that all this snow has ceased and the birds shall continue to sing songs of summer, but in case the hell flakes continue to reign, then bundle up and get outside. Running in the snow can actually be extremely peaceful, but if you aren't feeling brave, the treadmill is always better than the couch.  If you do opt for the outdoor adventure, don't end up like this chick:

Laugh. Even When You're Tired, Cranky and Caffeineless

I spent most of this past week traveling for work, so I really looked forward to sleeping in come the weekend. I find myself saying that every weekend, and it never fails that either my dog or my alarm destroy that dream. I woke up around 7:00 a.m. this Saturday to attend Boot Camp Conditioning (formerly Urban Iron) at LA Fitness.  I was groggy. I was sleepy. I had no coffee.

I hopped on my bike for a 2-mile ride to the gym anyway.

I walked in to learn the Urban Iron class was replaced weeks ago with the Boot Camp class, so I was slightly upset.  I normally like to mix up my workouts -- cycling, running, hiking, going to the climbing wall, lifting and anything else that builds muscle and raises my heart rate. But when the instructor turned up the music and started doing a dancy, prancercizing aerobic thingy, I secretly started to panic. I am a slightly uncoordinated, tall white woman. I can't hide this. Similarly, this is the same reason why I've only tried Zumba once.

Credit: Pinterest

But instead of leaving (and going to Coffee Tree Roasters across the parking lot) like I wanted to, I stuck around and gave it my all. My partner and I laughed at each other for the first ten minutes.  Well, most of this was me laughing at myself.

But once we were through with all the dancing (or the intention of dancing I should say), the class was incredibly challenging. The Boot Camp Conditioning class essentially combines aerobics, kick boxing, pilates, step and high repetition weight lifting. This morning I took a free yoga class at Lululemon on Walnut Street in Shadyside to stretch through some of the soreness I felt after the Boot Camp class.

I realized ten minutes into the class that the ability to laugh at oneself is incredibly important when training for any race. I can remember training for the Tough Mudder and chasing all of the kids away from the monkey bar area at the nearest playground so I could get my obstacle training in that day. Instead of getting frustrated when small children would show me up on the bars, I would just laugh at myself. During the first Tough Mudder, I fell into a pool of muddy, cold water after two bars. After much practice, one year later I got all the way across.  Sometimes it just takes a little laughter to get through the pain, frustration or embarrassment. 

Nature's Real "Mud Run"

 If you haven't noticed, mud runs and obstacle races are becoming increasingly popular among Americans. Don't get me wrong, I'm all for jumping into sub-zero degree ice baths, army crawling under barbed wire and leaping over smoky bails of fiery hay. Seriously. I am.



I have completed two Tough Mudders over the last two years. The first started at 9:00 a.m. on a cold April morning in 2012 -- the temperature was a 32-degrees. The first obstacle was the Artic Enema, a cargo container filled with ice and frigid 34-degree water. Shear pain and pure disorientation are understatements.

The second Tough Mudder was on a beautiful August day in 2013. The sun glistened on my dye-stained skin when I climbed out of the cargo container filled with blue icy water. The warmth of the sun made the enema more bearable than my first experience. As I climbed down the ramp on the other side, my best friend was peeing her spandex (literally), a grown man was hunched over throwing up his breakfast, and my better half was gasping for air as I reached back into the container to assist. It was intense, but it also brought on an indescribable level of camaraderie between my teammates and me.  That's why I love these runs.



TM team, 2012

Artic Enema, 2012

TM team, 2013
 

Often in life we are incredibly busy, filling up each day with as much as possible so we can flop into our beds at night utterly exhausted in hopes of sleeping well.  Trail running is true escapism.  The Rachel Carson Trail Challenge (RCTC) is a different kind of "mud run."  A run where the spiritual veil is thin, the earth feels quiet, and the true challenge comes when your sanity begins to evaporate in the sweltering summer air. MC's shouting "Ooorah!," loud music and large crowds won't carry you through. Your spirit will.

While the Tough Mudder boasts in its greatness and level of badassery, the Rachel Carson presents a  more primitive yet humbling experience.

"While the trail is blazed with yellow blazes, there will be an occasional missing blaze where a tree has fallen or when you are following a logging road, a power line or gas line; there will be blow downs, washouts, poison ivy, nettles, bugs, loose gravel and rocks, gullies, and wet stream crossings. There are no switchbacks on the trail; all hills — some are quite steep — are traversed directly up and down. You must be prepared to expect the unexpected and think the unthinkable." - RCTC website

Credit: Random Rachel Carson Blog

For my 28th birthday, my partner signed both of us up for the Challenge.  The selection process works like a lottery of sorts. It operates on "karma points," points that you earn through volunteering to clean up the trail. Although I love the Pittsburgh Parks Conservancy and all of the trails in Pittsburgh, I have yet to volunteer to maintain the Rachel Carson trails. Despite our lack of karmic point collecting, we actually got into the Challenge! We recently received this super awesome email: 

At this point panic would typically set in. I would freak out, over train for a few days, and inevitably injure myself.  But the one thing that I've learned over my last few runs and challenges is that you truly do need to enjoy the journey.  Don't panic. Prepare.  Inevitably I will experience a myriad of emotions (kind of like this) during the RCTC.  I will definitely crash into the dreaded "wall," when my brain is saying you're a big giant loser and you can't make it, like "Run Fat Boy Run" -- one of the best running movies of all time. I still get chills and sob like a small child who just wrecked her banana-seat bike every time I watch this scene. I hope you enjoy it too.



What are you waiting for? Go tie up those laces.

Just. Sign. Up.

Photo: Pinterest

 

If you sign up for something because you know you can do it, then you're cheating yourself. Sign up for something because you think you can't. Then prove yourself wrong.

 

I ran my first race on October 1, 2011. It was the Run Shadyside 5k. I was hooked. Over the next several months my running addiction unfolded like this:



• Terrifying 10k (2011)
• Turkey Trot 5k (2011)
• Tough Mudder - 13 miles (2012)
• Half Marathon - 13.1 miles (2012)
• Oyster Race - Got lost too many times to determine total distance (2012)
• Triathlon Sprint - 0.47 mile swim, 12 mile bike, 3.1 miles run (2012)
• Turkey Trot 5k (2012)
• Full Marathon - 26.2 miles (2013)
• Tough Mudder (2013)
• Turkey Trot (2013)

I signed up for my first 5k with no expectations. I just loved getting outside and disappearing for an hour or two, or three, or more...Some people say running is "boring," but I think that's half the challenge -- ignoring that voice in your head telling you to stop. Saying, "I'm tired." "I can't." "My feet hurt."   Physical fitness is without a doubt an important part of any sport, but mental grit can carry you farther than anything.  So if you want to but think you can't, just sign up for that first race. You'll surprise yourself.

 

The starting line at the Pittsburgh Marathon, 2013. Photo: Danielle Gerson