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.

Running Tip #1- Shoes

My new Nike Air Icarus (feel like slippers)

I think because I do a lot of events and activities, I get asked for my advice quite a bit so I thought that I could start writing some of my best 'secrets' down. These are not gospel and I am not a professional but I am experienced and when I can I do try to back it up with research.

I firmly believe that the two most important items for running that you will are good shoes and a good sports bra (women only of course!). I will get on my soapbox in another post about why I think that sports bras are so important and how shocked I am at the amount of girls and women not wearing them.

Good running shoes don’t necessarily have to be expensive despite what people say. You just need them to fit properly and be comfortable. If your shoes are too small, you risk your toenails falling off which is no good in the summer time! You should have a thumb’s width from the end of your shoes and it is advised you go up a half-size to accommodate the forward motion of running. They tell you to replace your shoes every 300 to 400 miles. I always forget to track how much I run in my shoes so I usually use my feet as my guide. If you start to get blisters or any other pains, it might be time to get some new shoes. With places such as Sports Direct, you can get the expensive shoes you want at a lower price.

After watching the BBC’s Panorama report on ‘The Truth About Sports Products’, I am reluctant to provide any suggestions of the fitting of shoes based on if you overpronate or are flat footed. I have high arches and find that I do like my cushioned shoes.  If you are working out or running and feel that your toes go numb, you might want to relace your shoes by skipping a hole like in the picture above (right shoe). I find that my arches are so high that the laces cut off the blood supply to my toes and therefore they go numb. 

I like lightweight shoes. The ones in the picture are amazing! I need new ones because I was starting to get blisters. I needed some cushioned ones for my every day and long distance runs. I have really light weight purple ones that I call my ‘magic’ shoes because I am super fast in them. I wear these for my 5k, 10k and half marathons. I have tried them for my really long runs to see if they would be suitable for my marathon but I just don’t think that there is enough cushioning for that distance. But if you don’t try these things you don’t know!

The best advice when it comes to running shoes is wear what makes you comfortable.

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...

Great Barrow Challenge 2012

Day Three

Wow! I have had a very tough four days. Its funny though because I have done this challenge twice already and every time I go through this emotional rollercoaster. Its very hard to describe, I will try later, but only those who have taken part in something like this can truly understand.

The Great Barrow Challenge originally began as a walking challenge based on the Nijmeagan in the Netherlands which has taken place since 1916 and sees thousands of participants. It is the London Marathon in the walking world. The Great Barrow Challenge is the vision of Glen Moulds (who is lucky to have a such a supportive wife!) at the Academy Fitness Health and Fitness Centre. If you ever met Glen, his passion for this makes you want to just take part and before you know it you have signed up again forgetting how hard it was last time. It is nice to see how much it has grown in the last four years since the first event which had only 60 walkers and now includes runner and cyclists. It is like a family reunion where you get to catch up with people who have been out and about doing other challenges. Also the different people from different walks of life you meet is interesting too.

I joined in the first year with a very naive perception of walking marathons. I thought, 'how hard can it be to walk four marathons in four days, its only walking'. I sprained both my ankles half way through the third day but I finished and have the medal to prove it! It was what I needed at the time as I was still adjusting to life in England without the United States Air Force. I would tell you even after completing this three times, it is very hard no matter what condition you are in.

Day one-Jane and I did really well on the Newmarket route. We set off bright and early in the chilly September morning. This route takes you out to Gazeley, Kentford, Snailwell, Newmarket, Ashley and Dalham. Glen switched it up a bit and we walked amongst the heaths and studs. It was a very pleasant day. We both had no aches or pains at the end of the day so we went home to face another day. I usually get home, take a bath and relax. I usually am wiped out, as you burn around 2,000 calories each day just taking part, so I end up falling asleep and Jon wakes me up when dinner is ready and then laughs at me as I scoot very slowly across the floor.

Day Two- We walked one of the hardest routes that takes us out from Barrow up to Thetford and back. The reason why this route is so difficult is that a lot of the track is sand and is uneven so you are constantly looking for a smooth path to walk on. We finished with smiles and with a runner who had already run the full distance after going the wrong way. I noticed that my right shoe was feeling a bit tight and was constantly adjusting it. I was wearing new shoes that I had broken in a bit and they were really comfortable. When I got home, I noticed my right foot was a bit swollen but just thought I twisted it a bit.

Day Three- We went on the route I hate the most, the Wichinghambrook route. I hate this one because it is the most challenging terrain and was where I sprained my ankles the first year and almost gave up. That year I sat down in the middle of the path and called Jon telling him I didn't know where I was and how long I had left to go and asked him to pick me up.

This year I wrapped my swollen foot in a brace and took a Nurofen. My foot didn't hurt as in a throbbing pain but was uncomfortable and my shoe was a bit tight. Its funny these walks, this day Jane and I were not feeling particularly positive about the day we had ahead of us. We had negative talk that day and I could tell that in parts we were both in pain, my pain was the kind of pain that made my stomach hurt and when the conversation died down, that was the only place my mind would go. We walked mostly on road this day but around 4 miles to the end, we had to cross some sugar beet fields and the dirt is in clumps as big as softballs and is not easy to walk on. If you go around the edges, it is very uneven so the pace slows down and any pains you have are amplified.  Around two miles away from the end, Jane gave me my own advice and suggested I relace my boot every other hole as I have high arches. So I stopped and did it and that was my problem sorted after 24 miles of pain! We seemed to get our second wind and crossed the next field with ease and caught up with some girls that overtook us earlier in the day. On the way home I needed to stop by the shop to pick up a few items and I cannot imagine what people thought of what I was dressed in- my running leggings, 1,000 mile socks, ankle wrapped up, garden shoes and a very strong stench! Oh well, I got what we needed for dinner.

Day Four- This was a new fresh day! Alison, from Yorkshire, and Rebecca, from earlier walks we had taken part in, joined us. It was nice because although Jane and I can talk for Britain, it is nice to have new people to add to the conversation, although we set the world to right two days before. The Bury St Edmunds route is my favourite route because you walk around the grounds of Ickworth House and Nowton Country Park. My foot didn't hurt, the chatter was pleasant and the weather was perfect! It was the perfect ending to the whole week.

We did it!

Earlier on I mentioned an emotional rollercoaster that is experienced whilst taking part in this challenge. Its different than an one off event. To get up and do the same thing four days in a row is harder than you think and especially if you have blisters or a twisted ankle. We started off the first day optimistic, dreaded the middle two and almost quit and the final day was a breeze because we knew it was the last. I know that the runners and cyclists felt the same way and at the end you feel elated because you finished!

The best one finish I got to see that really sums up how hard this really is and the emotions that you feel doing this were displayed by the two girls we passed on the third day. They overtook us that morning because they needed to make up some time as they took a wrong turn. When Jane and I saw them then, they were very cheery and positive (this was their first day) and later we saw them and you could tell they were struggling a bit but they kept us in their view so that they wouldn't make another wrong turn. On the fourth day we saw them about three miles from the finish, walking the way that you do when your feet are covered in blisters and they didn't have smiles on their faces. We told them that they were doing great and they were almost there. I saw them cross the finish line and they were in tears because it was over and they said they didn't know how people could do four days of walking. I cried because I knew exactly how they felt.

Sue and her mom

Whilst there were so many inspiring people taking part, the countless runners running past us, cyclists whizzing by and other walkers, there are two people who reignited my appreciation of this challenge, Sue and her mom. Sue and her mom attempted this challenge last year but her mom's blisters were to bad that the St John's Ambulance crew told her that she could not continue half way through the second day and Sue carried on alone. This year these ladies started every day at 7 am and gave themselves 11 hours to complete the distance. Every morning Jane and I would caught up to them and everyday they were smiling and positive but they knew that they would go at their own pace no matter how long it took them and we would carry on. I didn't get to see them finish but when I saw the pictures of them finishing I burst into tears because although I struggled a bit this challenge, it will never feel as good as it did for them.

Well done to all of the people that took part!

Chariots of Fire

Ever since I heard about Chariots of Fire, I wanted to take part but never could find enough people who were also committed to doing it so when someone at work asked me to join them, I only hesitated long enough to see if I had anything scheduled for that day.

The Chariots of Fire has been going on for 21 years. It is 1.7 mile relay which each team does 6 laps that go through the city centre and through some of the colleges.

I was really excited about participating in this event. After being in the military, I know that this is a great way to get to know your colleagues and feel like a team. I was also presently surprised that Jon was going to come down and cheer me on.

I thought that the organisation was great. It felt like a village event even though Cambridge is a large city. I have never taken part in a relay before but really liked how this was setup because you could cheer the people taking off and the people coming back. It was also great because I saw a few other people I knew.

I was so pleased that I ran my fastest 1.5 miles since I was 20. Our relay took us 01:16:55, which was a time we were all very happy with.

If you are looking for a team feeling kind of event, this is it!