13.1... check.

I did it. This past Sunday, I completed my first half marathon! Because of the troubles I've been having with my knee/IT band, I was especially careful the weeks leading up to this race. I hadn't been able to do a legit long run for about a month, but with cross training and pool running, I was able to maintain my endurance/conditioning fairly well. Race day arrived, my knee was taped up with KT tape and wrapped with my IT Band Strap. I didn't trust the tape enough to try to run w/o the strap, but I wasn't ready to take the strap out for the full race w/o backup. I had only run with the strap a few times, but that had to be enough.

I started the race with a goal time of around 2:30:00. I decided that I had to walk for a minimum of 1 minute per mile, walk through every water station, and walk at least part of every steep/long incline to keep my knee from failing too early on. So, with my rules in mind, I knew there was a shot that I'd not make it in my goal time. I finished the race running and crossed the finish line at 2:31:54. Not great, but seeing as it's my first HM, it's also my PR. I can't wait for HM number 2 in a little over a month!

Post race, I filled a kiddie pool with 3 bags of ice, water, and a tossed in a few beers to keep them cool in the warm sunshine. Then, I climbed in. I think that's why my legs, feet, and knees felt fine the next day! That, and my foam roller...that thing is great. I've learned so much, and I plan to keep going.

I have also signed up for next year's Publix Georgia Marathon. If I decide I can't handle the full marathon in a year, I'm okay with cutting it short and doing the half...but I'd like to try to push it. Until then, I'm ready to transition my training to the triathlon stuff. This weekend I'll be practicing my first transition and doing some biking in south Georgia. I feel like I'm on top of the world!

I did it!

Post-race w/ the Beltline running crew:

It's Starting...

Well, many months ago, I started training. A few months later I started registering for races. My ultimate goal is still the Iron Girl Triathlon on May 20. However, during the course of my training, I decided to add other races along the way. My intention was to just do some 5K races here and there until the triathlon. Well, somewhere along the way, I got a little nuts. I upped the ante. I realized that I am capable of much more than I thought I would be able to do. I added in a 10k, the Spartan Sprint obstacle race, and 2 half-marathons.

It's all been leading up to the month of March, the month of races. I knew all a long that once this month got here, I'd be pushing myself to the limit. After my first half-marathon next weekend, I'll be switching gears to full-on triathlon training, instead of the mix of running and strength training for the Spartan Race. With a few bumps in the road and some problems w/ my knee, I have really begun to get scared for that half-marathon next weekend! The thing is, I am stronger now than I have been in years... if ever. I conquered that Spartan Race this past weekend. And even though I had my knee hinder my 10K run the weekend before, I have since begun to aggressively work on my IT band and changing my training around. I am confident that I can complete the half-marathon, even if I have to walk part of it. I have to keep reminding myself that I still have a second half-marathon, and my ultimate goal is the triathlon. From there, I'm not sure what comes next, but I will keep going... so I need to take care of myself along the way.

Another thing I remind myself of...my weakest moment ever. Just over 2 years and 4 months ago, I couldn't sit up on my own. I couldn't move without being in excruciating pain. Months later, 2 years ago, I couldn't walk up stairs without being exhausted, and I couldn't do a single situp without wincing in pain for a few more months. For a moment there, I thought I'd never have the lung capacity to do anything extreme ever again. One year ago, I couldn't run a mile.

I remind myself of 2 1/2 years ago... And at my weakest before/after my surgery (about 2 yrs 4 months ago):

My previously rock-climber-strong core muscles, reduced to nothing:

So, admittedly, I have moments of weakness. I want to quit. Thought seep into my mind telling me that I can't do it... then I stop and remind myself of the wonderful things that the human body is capable of. This body can heal and become stronger than before. I can run 13 miles...I know because I have done it already. I can conquer any obstacle that I face...I know because I have done it, and will keep going until this body can't take any more.

(Remember that 6" long, nasty surgery scar? Exactly. What scar?)

Time to start cross-training

Well, I've kept it up. I altered my weekly running schedule a bit to keep from running too much (and to allow room for biking and swimming a bit). Up 'til now my routine has now been:

Monday:
biking or swimming
light strength training

Tuesday:
Tempo run(10 min warmup; 20 min tempo run (or 2, 15 min tempo runs))
10 min cool-down run
intense strength training (full body)

Wednesday:
Off day (or easy run)

Thursday:
45 min intervals (10 min mile run warmup; 6 sets of 3-min walk/run/jog intervals)
10 min mile run plus cool down
intense strength training (full body)

Friday:
Off day or bike

Sat/Sunday:
Long Run (8-10 miles)


A week after my first 10 mile run, I dropped back down to about 8 miles. It was a few weeks straight of good runs. Then, the next week I hit 13 miles (on accident). I was going for just passing 10 miles, then thought I could hit 12. I did the math wrong and ran 13. It was great b/c I finally proved I could run the half-marathon distance. So, I signed up for the Publix Half-Marathon on March 18.

Unfortunately, a few weeks later, my knee started giving me trouble. I think I increased my mileage too fast and maybe switched shoes too soon. I am switching back to my old shoes. I'm also going back to the max dose of glucosamine/chondroitin in hopes that will help too. I am debating getting a knee support because I don't want to do any more damage, but I want to keep going. I have my first 10k this weekend, the Spartan Sprint next weekend, and the half-marathon the weekend after. I don't need to do a lot of running in the meantime, but I do want to. I want to hit 10-13 miles again one more time before the half-marathon. I have just had a few bad runs in the past few weeks, and all are probably from over-training. So, I really am going to try to take it easy this week, but I'm worried that by not running the distance I will lose the ability. I know that's crap though... every part of my body (except my knee right now) could keep going on all of these runs. I need to heal my knee so it can keep up.

I am trying to get myself started w/ triathlon training now. My bike needs a tune-up, but in the meantime I have stationary bikes at the gym. Swimming is tough, but it's great cross training and I could really benefit right now from aqua running/jogging. I am so self-conscious at the pool because I'm inexperienced and easily intimidated, but I need to get over that and just go for it.

I can do this. I will do this. Just because one thing is giving me a hard time doesn't mean I can't use this as an opportunity to work on my swimming and biking. I know that I can run 13 miles... or I can run 10 and walk 3. That I can do. This week, though, all I need to do is run 10k. I'll tackle the next goal after that. I can do this. I will do this.

Getting in gear, but feeling discouraged.

Quick update on the past month of exercising, now that I'm really in the swing of things. My weekly routine is now:

Monday: quick 20-25 min run (or bike for about 45 min)
moderate strength training (core & arms)

Tuesday: 50min tempo run (5 min warmup, 10min @ 10:00 pace, 1min walk, 15min @ 9:15 pace, 2min walk, 15-20min @ 8:30-9:00 pace)
strength training (abs/core, arms, light legs)

Wednesday: off (or bike only)

Thursday: 45 min interval running (5 min warm up; 1min walk/jog, 1min hard run, 1min taper to walk/jog...repeat 10x; finish w/ 10min run @ 9:30-10:00 pace)
60 min hard strength training (full body, incl 15 min abs/core)

Friday: Easy day (or off day); 2-4 mile run or 45 min bike
Light strength training

Saturday: OFF

Sunday: Long run at Chastain Park (hills!), currently 7-9 miles (& increasing)

This has been my routine since the start of 2012. I was consistent thru the end of 2011, as much as possible, but I've definitely been more routine since starting the new year. I started keeping a food log for the first 4 weeks of the year until I kind of got it all figured out. Now, I don't log every food every day, but I try to do it at least half the week, to keep myself in check.

I start most days w/ a healthy breakfast (egg whites w/ whole grain toast or cereal w/ almond milk); I have a mid-morning snack (lately fruit or something similar); Lunch is turkey/chicken on whole wheat tortilla wrap w/ lettuce and a few pretzels and almonds on the side; mid-afternoon snack is cottage cheese w/ fruit (yum!); then I have some carb drink mix before the workout and some carb w/ light protein drink after; Dinner typically consists of salad w/ tuna (or similar), or stir fry, or black beans and rice w/ salsa. I'm pretty basic, I eat the same foods over and over. Here's my problem area: after dinner I snack. I often have a glass of wine w/ dinner, but since I never drink while I eat, I finish eating and have a glass of wine, which I end up wanting to eat something with. I snack light, but it's consistent...either trader joe's popcorn, whole wheat pretzels, dried fruit, etc.

Either way, my total caloric intake is usually in the 1600-1800 range. I haven't added it up this week, so I need to double check. With the amount of calories burned at the gym, that should be a decent range for me. I have a pretty high metabolism, so I don't gain weight easily...except when I work out apparently! I have begun to build muscle, but not yet started losing the fat I want to lose. I am not trying to lose a ton of weight, but I do want my hard work to show. I have gained over an inch in my waist and my legs feel bigger too. I don't feel small at all! I keep hoping it's step 1, and that step 2 involves fat burning. Usually, this is the point in the working out when I get discouraged and quit. I can't quit now though, I'm just getting started.

I just hope that the increase in inches is only temporary and that I will, in fact, be able to burn the fat and have something to show for my hard work.

Oh, side note... I hit 10 miles for the first time. My third Chastain run was 10.3 miles! I signed up for the Zooma Half-Marathon on April 22. It's on. I'm also thinking of signing up for the Atlanta Publix Half-Marathon on March 18...it's a week after my Spartan Sprint and 2 weeks after my 10k, but I could do that one simply to gauge what it'll be like. I dunno, it's a possiblity.

Update...I'm still going!

I've not done a great job of keeping up w/ this training progress blog. I have been not-too-surprisingly busy with house-related stuff, but I have continued to train. What's been going on in the past nearly two months? A few milestones, actually.

I ran a Thanksgiving 5k (with my injured hand in tow), and finished at 32:22, which isn't bad. Better than my previous 5k time. I have since decided no more 5k races for a while. It's time to up the ante and push myself a bit more.

I started running intervals. My hand got better, so I got back to strength training in December. I have also increased my distance bit by bit. On Christmas Eve, while home in Lake Park I went out for what was meant to be a 45 minute (4 mile or so) run, which is my typical distance. I returned 1 hour and 15 minutes later, after running 7.5 miles! I kept about a 10:00 mile pace most of the time, including a short walking stretch for about .15 miles. So, that convinced me that I am capable. It was a wonderful run!

So, what's next? Keep training because those races are coming...

My first 10K (The Intown Ten) w/ Brittany is on March 4.
The Spartan Sprint obstacle race w/ Adam is March 10.
My Iron Girl Triathlon is on May 20, and I'm considering a 2nd Sprint Tri on June 10.

Not only that, I think I may try a half-marathon on April 22.

All of these races can work well into training. Until early March, I'll be mixing it up w/ running, intervals, and strength training. I'll take the week between those two races as a "rest" week...one or two short runs and light strength training.

After that, the triathlon training begins. Both the half marathon and sprint triathlon are close to the same length in time, so if I train myself w/ a focus on running 3 days, swimming 1-2 days, and biking 2 days each week, I should be good for the triathlon. The half-marathon would count as a long run day, and the week leading up to it would be a rest week. I can do it, the question is do I want to do that much that quickly?

I'm going to go for the 10K first, and depending on how I feel at that point and how far my distance has progressed, I'll decide whether or not to sign up for the half marathon.

I never thought I'd ever consider doing a half marathon. I also never thought I'd enjoy running or admit that I think the running portion of the tri is going to be my favorite part. Who am I?! Haha!

I also have been working on my diet... I have slowly been starting The Zone Diet, so hopefully that will help me balance my protein/carb intake, and by the time I start triathlon training, I'll increase carbs and decrease fat intake by 10%-15% each. I can do this.

Running, b/c it's all I can do for now

Well, the day I made my last post was the day I hit a hiccup. I severely sprained my hand almost 3 weeks ago now...during a soccer game, of course. I was racing a girl to the ball, got tripped, fell, landed on my right hand, and hyper extended the whole dang thing! So, needless to say, my training was slowed down a bit. I still can't really use my right hand...talk about inconvenient!

I have still continued to do what I can do. I went running a couple of times outside the following week, since it was the last week before the time change...I wanted to enjoy those nice evenings before it started getting dark right after work. I hopped in a pool for the first time last week, but hand was still not ready for swimming, ouch! I did get to run a bit at the gym last week.

My first regular 5k race was this past Saturday evening at Lake Lanier. My time wasn't great, but it was my first race of the type. I'm just getting started. I have to remind myself of that. I finished when the clock was under 33 min, but I'm not sure what my start time was. On the treadmill, my 5k runs are around 27-30 min. Room for improvement, for sure.

Last week I also bit the bullet...the big one. I registered for the Iron Girl Triathlon on May 20!
I am possibly interested in a half-marathon eventually, but I want to perfect my 5k time and up the ante to 10k first. I have a ways to go...

quick update

Since it's been a while, I figure I should at least update my training progress...especially since I haven't quit! The biggest update is this: I have never been a runner...but guess what, it turns out I love to run. It's been tough transitioning from my instinctive sprint-style shorter distance running to actual miles-long runs, but I like it.

In the past month, I've been at the gym, running, and/or playing soccer 4-6 days a week.

Today is game 4 for my soccer team, so at 4 weeks in, I'm loving it. I learned that I still have a lot of the muscle memory from soccer in years past, but I have a lot of work to do if I want to be at the skill level I once had. Luckily, we now have pick-up soccer happening on Sunday afternoons, so that should provide opportunity for more soccer fun.

Gym-wise, I've stuck w/ a pretty standard strength training about 2-3 days each week (2 more intense days, one light day) and running. I worked my way down to about a 9-minute mile during my 5K treadmill runs. I never thought I would make that! I try to keep it more steady at a 10-minute mile though, since I'm working toward distance and not worried so much about my time.

I never thought I'd enjoy running so much though! It's crazy...I literally randomly have the urge to go run...and I'm not talking about a short jog, I want to run miles at a time!

My adventure race was a little over a week ago, and I had a blast! It was only 5K, and the obstacles were great! I climbed over walls, up ropes, through tunnels... ran through puddles and waist-deep muddy water... crawled on my hands and knees through one mud pit and slid on my stomach through another! I never thought I'd enjoy being so muddy, but it was great... and the weather was perfect! I will be doing more of those...

After my race, I planned to meet up with some people for soccer (kind of last minute), but instead I ended up wanting to run. I ran another 4 miles that afternoon. That may have been the first day in a decade (maybe ever) that I've voluntarily (and for enjoyment) run 7 miles in a single day. I felt great! I kept running the next few days though (lighter 2.5-mile runs), so by soccer on Wed I was worn out.

I decided to take it a little slower this week (which is good b/c it's a busy week anyway), but by this weekend, I plan on stepping it up again. I have a couple more 5K runs on the horizon, and now I'm considering doing the Beltline 10K on Dec 3. That's a lot farther than I'm ready to run at this moment, but I think I can handle it if I learn to better pace myself.

Anyway, that's pretty much how my training has been going... lots of running, and I love it. I feel like I haven't lost a single pound though...I have gained some muscle, but I don't feel that much more toned. It's not about that, though, and I know it... I'm in better shape, and that's all that matters.