Mindful Running

I am doing a workshop in Mindful Thinking and during the course, it dawned on me that the principles can work for running too and I usually end up doing this especially on my long runs (I think I even used them on the Great Barrow Challenge).

I started to do this when I started running without music.

I started to focus on:

My breathe:

• Was it too hard
• Was it forced?
• Do I need to get a rhythm?

My physical wellbeing:

• Is it too hard?
• Is it hard enough?
• Does anything hurt?
• If so, what kind of pain is it?
• Does it hurt because I am running?
• Does it hurt because I am injured?

 My thoughts:

• Am I being positive?
• Am I getting in the way of my performance?
•  Am I paying attention to this run?

My emotions:

• How do I feel about this run?
• Does this mean to me?

I know what you are thinking, a bit deep when its only a run, but I think that it is the only time that I find that I am in the moment and fully concentrating on the task at hand. I hope to use the tools that I learn to apply it to other areas in my life  as we only have one life to live.

Support

I was thinking about this the other day when my husband, Jon, cycled next to me for my last 20 mile run in my training for the upcoming marathon. If you don’t have support, you will not accomplish much, I think it is very much like the attitude that you have. I am very fortunate that I have a husband willing to give up his Saturday morning lie in to cycle all the way up the Guided Busway and back just so I can see if I can really run the distance. He will also stand in the rain waiting for me to finish my half marathon (thanks Rob and Sarah-Jayne for getting him that umbrella, I am sure he will use it!). He will wake me up to eat dinner (that he made) after my marathon walk and do it four times in a row. You see, he would be running with me and all my other crazy challenges if he hadn’t had a horrific work accident which has left him unable to do a lot, but he doesn’t know how much this support means to me. I couldn’t have a better cheerleader in my corner than I have.

Kaitlyn, Me, Jenn and Anna

This weekend it made me realise it is also about the support we give to each other people. I took part in the Perkins Great Eastern Run Half Marathon in Peterborough. A few of my friends (Kaitlyn, Anna and Jenn) were training to do this event but this was a taper week for me because my marathon is next Sunday. I decided that I would run with them instead of seeing how fast I can do it in and hopefully to help them over the finish line in their target time. I decided I would stick with whoever was at the back to keep them company and see if I can provide any tips. It happened to that Jenn was the last person so I talked to her the entire way round, I think people thought I was nuts talking the whole time. I probably sounded like a Sat Nav, I was saying things like her pace was good, keep going, to take advantage of the decline and to focus on someone and catch up to them. When one guy almost started to walk 1.5 miles away from the finish, I cheered him on and he started running again (he gave me a hug at the end and thanked me). This event she has been training for months. On the morning I was afraid I wouldn’t be able to keep up as I have not been as dedicated as Jenn has been to her regime. This race wasn’t my race to run and I felt that I needed to be a friend and stick with her. She didn’t hit her target but she had a personal best at 2:02:21 which is 6 minutes shorter than her last time and something to be very proud of! I was so proud of Jenn because she ran her hardest all the way and did it!

Who supports you or who do you support?

Running Tip #4: Your Attitude Determines Your Altitude

This is very true.  You can really make or break your training or your event. It is very hard to stay positive but if you don’t you can really impact your performance. Recently this made a BIG difference for me for some long distance runs I was doing in preparation for my marathon.

Before my birthday, I went out for a 16 mile run. I was not really in the mood, I had not been training so much because I was working on some other areas for my challenge. I just wasn’t with it. The whole time I was out running, my mindset was negative. I was second guessing if I would be able to get enough time in to train for the marathon and did I have the endurance. Also why had I signed up for a marathon again? The run sucked, I was a half a mile short, issues with my sports bra and everything was wrong.

Last weekend, I went out for an 18 mile run. Although I had some hiccups which delayed my run (leaving my GPS watch at work, killed the car at the end our road trying to go get said watch, cycling 5 miles to get watch and not charging my iPod), I was ready. I had had a good week walking marathons and the runners gave me the motivation to really get into my training for the marathon in four weeks (YIKES!).  It was a nice day, I had on my new shoes, sorted out my refuelling plan and even though I didn’t have any music, I kept up the pace I was aiming for. I had positive conversation with myself. I just told myself, “I could do this”, “I was ready” and “I only had one more long run after this one”. That talk carried me to the 18 miles in 2.5 hours which really pleased me because it meant I was on target for the time I am after.

“Whether You Think You Can or Can't, You're Right”- Henry Ford.

Running Tip #3: Targeting your Time

If you know what time you are aiming for at your event, you might like to print out the Runner's World Pace Band. This is great so when you are out and about, you can make sure that you are on target with the time splits you have. It might be helpful because its easier to pace yourself when you know that you are on track.

Running Tip#2: Music

When I first started getting into running, I had to listen to music. I just needed a beat and I swore that the fast the music was, the faster I ran. Then I found out that I was right.  They say that running music can increase you speed by 15%.

Sometimes it is hard to find the right music for the right pace you are after. Well look no further, Jog.fm is a website that takes into account your pace and suggests music that will get you over the finish line.

Do be careful when running to music. Be aware of your surroundings, watch out for traffic and be mindful of your personal safety. I run with one headphone in my ear when running around the streets of Cambridge but I have found that when I am running with Dusty that I don’t listen to music because I want to be completely aware so we don’t go running in front of a car.

So if you need a motivator, plug yourself in.

4 weeks and counting

The good thing about the Great Barrow Challenge is that it gives you plenty of time to think. The bad thing about the Great Barrow Challenge is that it gives you plenty of time to think. So I have decided to be my own best enemy rather than my worst.

Over the past few days I have seen runners (many were members of the 100 marathon club) pass me day after day after day after day. I just couldn't imagine running one marathon, let alone four in a row. Then it dawned on me, I am running my very first marathon in four weeks from today.

I was lucky enough to meet a few of the runners that chatted with me, gave me some advice and praised me for walking a marathon four days in a row. They said that running one will be no problem as I have shown that I have endurance. One of them are also taking part in the Great Yarmouth marathon and is aiming for the same time as me and said I could run with him a bit or chase him depending how it goes.

I can do this. I know I haven't stuck to my training plan as I did when I was training for the Shakespeare Marathon but when I have gone for my training runs I have been able to maintain my target pace and have felt great. I have also been cross training with cycling events and the Great Barrow Challenge. So I am fit enough to do this.

I have four weeks to be faithful to my training plan because I only have two long runs, my half and then the big day! That is obtainable!

Taking part in the Great Barrow Challenge has renewed my motivation for this upcoming marathon. Dusty and I have 28 days to start getting serious about our morning runs before D-day and I hope to get on it tomorrow depending upon the condition of my foot. I wonder what they would say if I showed up to work in sneakers because of a swollen foot...

If you really want it, you will make it happen!

I am always asked where I find the time to run, walk or cycle as most people who know me, know that my interests are truly all over the place and have the busy schedule to prove it.

But I am a firm believer that it you want something bad enough you will make it happen. During my time in the military, I worked full-time and studied full-time because getting my Master's was important to me. It might be more than other people can take on but you do what you can. Needless to say I wasn't very sympathetic when I had airmen trying to say they don't have time to go to school. If I can do it, so can you.

Even though I am training for a marathon (again :(), I fit my training around my life not my life around my training. I am an early riser and get up around 0500. I usually get out the door around 0600 and run for about 3 miles with Dusty before I head off to work. That doesn't work for some people, I know not everyone is a morning person but this allows me to get it into my day and leaves me open to make arrangements with my husband or friends in the evening. I know that I won't run when I get home especially in the summer time when its too hot for Dusty.

I don't compartmentalize my training, I count all my activity. I cycle to work. In total it comes to about 5.5 miles (28 miles per week). I count that in my training. Why? Because it is being active and is cross training. If I meet up with Jane for a dog walk, I bring my Garmin and add that too. If I take part in a a 5k, walk a marathon or a 60 mile bike ride, it all counts. Training for a marathon or being active in general doesn't have to make you break a sweat (all of the time). It is often the little things that make the biggest impact. One training plan that I have heard great things from the 'Couch to 5k' for those people who want a little training plan to get you going.

Dusty and I have started to take a walk around the block as soon as I get home. I do it then because if I get busy doing something else, I won't find the time (or the energy) to take him out. Perhaps some of you can identify with this. Its funny because now that I have been doing this for about a month, its become something that I enjoy and Dusty's walking has improved but I know that it is still activity. Do you have dog? Maybe you don't want to run with him like I do with Dusty, but perhaps you can ensure that you take them out twice a day. Its a great way to curb any naughty behavior which is usually pent up energy, destress, bond with your dog, being a responsible pet owner and getting you moving!

If you think I am busy, there is an inspiring mother of 4, Cindy Neldner, who manages the Mothers Inspiring Lifelong Fitness Facebook Page. I originally met her virtually but we end up doing some of the same events so its nice to catch up with her and she is so inspiring to the ladies who are in the RAF Running Club FB group. At the moment she is training for her first triathlon. I get inspired by her training as I am not sure how she does it but she does! She ran the Spartan Race and then turned around and got to go see Michelle Obama on base! Talk about having it all!

If you are looking for time, perhaps take a look at what you are doing now. The average American watches 4.5 hours of television per day. Are you one of these people? Can you use one of those hours to go for a run and maybe catchup on your shows at another time? Plus you can fast forward through the adverts!

When Dusty and I first started running together, we were joined by Jenn (Two Itchy Feet) and Anna. It was great to have some other people that would meet us and make us get up (that was when we ran at 0700- I was still up at 0500) but as the winter came, it was harder for them to get out of their warm beds and go out into the dark and cold winter mornings (who can blame them?). I moved my working hours up to 0800 so that is how I ended up running at 0600. This might work for you. I know that Jenn and Anna still meet up and encourage each other get out there and attack their training for their half marathon in Oct.  Do you have someone you know that is looking to get fit? Maybe make a date first 2-3 times a week and expand on it. But put it in your dairy, make it an appointment. I have my runs scheduled which are emailed and texted to me by my Google Calendar.

After participating in the work's football (soccer for you Americans) competition, I decided that I would go for a run at lunch time. My work has showers so I am able to minimize the stench when I return. If you are unable to do this, perhaps you can go for a walk instead. I run out 10 minutes and run back 10 minutes. That's an extra 20 minutes of activity that I wasn't getting in.

If I am due to do a long run on the weekend but wanting to spend time with friends, I will get up early to complete the run and go so I can have the best of both worlds. I would say that you must be realistic in the time it will take you to complete the distance but why let your runs take up all your time off?

I like to run but I like to do a lot of things so I am not going to allow it to rule my life. I like to get out here, get the training done and move on. Perhaps you are like me, not crazy about going to the gym but do it for the results. You can have it all, you just need to be realistic about your expectations, schedule and what you will commit to. 

Whatever you do, remember you are doing something, which is better than nothing. Also if you think you can or you think you can't, you are right!

Shaken but not stirred

Yesterday I was on my way to work and I slipped on ice on my bike and skinned my knees. I was looking very fashionable with gaping holes in my tights. The bruising set in today but I think my pride is more damaged than my body. I thought I might be in poor shape to run this morning but Dusty and I are hard core soldiers and we went for a great 5 mile run with Anna before she goes home for Christmas. Great way to start the day! Can't wait until the pantomime today with the Brownies and then Brown's with the leaders!

So here goes the first long one since the half marathon and the farthest that Dusty has ever run.

I was looking at the training plan that Alan, the Sweaty Betty running coach, sent out. I am very nervous that I am not on track so I think Dusty and I are going to have a go at 10 miles today to get on track.

One thing about the plan is that the marathon they are doing is at the beginning of April and mine is at the end so not quite sure when to really start but also my next half marathon is in March.

We will see how Dusty and I fair!


Happy Running!

Yesterday was fail but there was the first snow!

When Dusty and I got ready to go for our run with Anna, she texted to say it was raining hard. We decided to do the normal route but seemed to miss each other. Since it was miserable, we went back inside. I did this new full body workout that are 4 moves one minute each but I hope it will enhance my performance and be enough to help me cross the finish line a bit stronger. IT ended up snowing our first for the year!

Here is the video of this quick full body workout:
<iframe width="420" height="315" src="http://www.youtube.com/embed/Ti0KwzkdeFs" frameborder="0" allowfullscreen></iframe>

Dusty and I are going to run our normal short run this morning because we missed the run yesterday. I don't want to do more than that because we are also going on a 2 hour walk but I need to start get the training in.

Off we go!