1) Pacing is EVERYTHING:
While it seems so simple, it's actually one of the hardest challenges I faced while training because, as a new runner, it's all about experimentation and figuring out what works best for you. I knew from the start that I would take advantage of the Jeff Galloway run/walk/run training method (see my pic with Jeff below from when he came to DVC's Welcome Home Wednesday last week...what an honor to meet him!), but it took a lot of trial and error to figure out what ratio of running and walking would allow me to finish the race feeling strong and comfortable. Initially, I think I chose a ratio based on a need to "prove" to people that I was a "runner" but I quickly realized that it left me much too tired, too quickly. I also realized that running is NOT about proving anything to anyone -- sure, some people might judge you for not "running" the full race, or for taking it slowly, but at the end of the day, you come to realize this is a very personal journey and finishing the race is the most important thing, irregardless of how long it takes you. I personally settled on a 1/2 ration (1 minute running, 2 minutes walking) for the race and it was perfect for me. So perfect, that I actually ran/walked the entire race at an average minute per mile FASTER pace than I ever had in training (about a 13.5 minute mile).
2) Temperature can make or break a run:
We are totally at the mercy of the weather here in Florida, where even in the winter months things can be unseasonably warm at any moment. And yet, a cool, humidity-free temperature is exactly what a new runner needs to build endurance and train effectively. When I first started training in the summer, I remember feeling paralyzed by the intense heat and thick, moisture filled air, so much so that 30 minutes felt like torture and I couldn't wait for the workout to be over. But on those long run mornings where the cloudless blue sky mixed with crisp cool air, it felt as though I was flying across the ground. It's amazing how much stronger I felt and how much further I could go!
3) Anxiety can be good, if you don't let it get in your way!
I remember that every week of training, I had a sort of pit in my stomach the night before a long run. Sometimes I'd even have trouble sleeping because I was nervous about getting up so early in the morning and trying to run a distance I had never conquered before. It's funny how looking back, 4 miles seems like such an easy run, whereas before I never thought I could push myself to that distance. It's easy to do that, though -- look back on past runs and realize your anxiety wasn't necessary -- but in the moment, especially for a brand new runner, it's not as simple as just chasing the negativity away. With that in mind, I realize now how important it is to have a support system that can help temper your anxiety so you channel it into a sort of adrenaline-fueled energy that can aid your performance. I obviously owe a big thanks to everyone who has commented on my running entries along the way as you were those "people" for me! So a shout out to Marielle, Courtney, Breanna, Jenn, Brittany, Amanda, and all the others who have taken the time to share their advice on running. :) And for all of you out there who were just supporters along the way (Ayns, Mer, Melissa, Alyssa, Terry, etc.), THANK YOU to you too!
4) Running can be a great way to save on water heating bills:
This is NOTHING like a cold shower after a run. 'Nuff said.
5) Remember that energy out needs to be replaced with energy in:
There are several different trains of thought on this one, and I know not everyone agrees with me, but if your stomach can handle it, I HIGHLY recommend eating and drinking during long runs. By eating, I don't mean dragging along a meal in your pocket (and by drinking I certainly don't mean liquor, although that would be more fun), but rather finding an electrolyte and/or energy supplement that you can eat/drink along the way to refuel. For me, I perform better and feel better when I am replacing energy that I am expending during a long and/or hard training run.
My food of choice is CLIF Shot Bloks -- I forget who said this, but one of you mentioned that they are like gushers without the gooey insides and that is totally spot on! They come in all sorts of flavors -- I like the strawberry, black cherry and mountain berry -- and they are filled with the essential nutrients your body needs to keep your energy levels high. Some even have caffeine, which for a junkie like me, is a blessing!
My drink of choice is Gatorade -- not that 0 calorie crappola, but rather the real stuff that has lots of calories to fuel your exercise. There are SO many flavors these days -- try Rain Berry or Blueberry Pomegranate for something a little different -- and with a hydration belt, the fluids can be so easy to carry with you.
At the end of the day, I was able to use my food and drink as a motivational tool as well, so if you are ever so slightly motivated by the opportunity to eat, bringing some delicious snacks along with you can encourage you to keep going -- just another five minutes and you get to eat something that tastes like candy! :)
6) Finally, invest in a foam roller!
I discovered this one late in the game, but even having used it for a short period of time, I've realized how much of a game changer it can be. As many of you know, I've suffered from hip bursitis during my training runs, and the pain can be absolutely incapacitating once it kicks in (it feels like a stabbing pain with every stride!). I was really, really considered about it acting up on race day and causing me to not finish, so I invested in a foam roller and rolled it out leading up to the race. It hurts a lot since you're using a trigger point method to release muscle tension, but it's a miracle worker afterward! I had zero hip pain on race day!
These things may seem like common sense to those who have run for a while now, but for me they were all new trials and tribulations to get through. Now if only I can inspire one new person to start running, I will feel like a total success!
Until next time...
