"At least I don't have to run in Victorian garb"

Yesterday's run was a bit of a trial. It was 98 on the heat index when we left the house (at 9:00 pm, mind you), and I've been feeling like I'm coming down with some kind of respiratory thing for a few days. Also, because of the weather or hormones or something, my joints have been hurting a LOT lately. The big culprits are in my hands, feet, right knee, left hip, and right shoulder.

I got pretty discouraged and said something like, "Matt, I just don't think I'll ever reach a time in my life when working out is not painful and emotionally draining. I mean, sometimes there are other rewards but I'll just never be one of those people who loves to exercise for the sake of exercising." And, you know, he responded in the most honest way he could with something like, "Yep. You're probably right. But it's like work: you've got to do it".

The self-pity continued for a while. I was feeling really bummed and the threat of angry tears was rising with every step. Around the half way mark, I came to a sort of emotional crisis point, where I needed to turn my thoughts around or risk quitting right there.

So, as a mental/motivational exercise, I started listing off things I should be grateful for in the course of this lame unsatisfying run. Here is part of that list, with links and pictures.

• At least I live in a time where I am ALLOWED to run this distance I'm training for. (Katherine Switzer in 1967 Boston Marathon)
  
  
• And my doctor won't try to tell me that my uterus will fall out, that I'll grow a mustache, or that I'll age prematurely.
• I live in a country where it is not illegal for me, as a woman, to exercise.
•  I live in a neighborhood and country where I don't have to literally dodge bullets during practice runs.
• I don't have to run against Olympic athletes while fasting.
• I don't have to run in Victorian garb.
  
• Or in a hijab (I respect women who do so as a decision of personal faith and piety; I am extremely heat sensitive and would feel especially miserable).
  
• I don't have to run home from the market with groceries on my head.
  
• Or run with a baby.
  
• Or run from a bear.
  
• I still have both legs, and I don't have to learn to run again after losing them.
  
• My husband is not a super athletic jerk.
  
  
  
• I don't have to deal with atrocious air pollution. 
• I don't have to run on tundra or through deserts. 
• I don't have to worry about landmines, or morality police. 
• I don't have some kind of disorder which makes my bones fragile like glass, or prevents me from feeling when I'm injured. 
• I don't have to run from militants or risk being raped or maimed when I go on practice runs. 
• I don't have to worry about being mistaken for a robber and shot in gentrified neighborhoods.
• I don't have to run to entertain my corporate overlords.

So, that's part of my list. What are you grateful for? All reasons are acceptable, from the most mundane to the most ridiculous.

Catching up, and a new record

I've been pretty silent on here for a few weeks, but rest assured that we haven't given up. I got a bit bogged down by the blogging process.

Here's what you've missed, in the meantime:

• Wednesday, July 18 run - a 30 minute run that got cut short due to hip pain; kept up a decent pace though.
• Vacation in Miami - in which we endeavored to run, but failed (Saturday July 21, Monday July 23, and post-vacation recovery on Wednesday July 25)
• Saturday, July 28 run - 8 mile target, just under 6.5 run (making this the new longest run ever). Run/walk of 10min/3min was adjusted to 8min/5min to deal with hip pain, headache, and tummy ache. Ended up stopping 5 minutes earlier than planned because I completely depleted my glycogen stores and just couldn't run any farther. It was a surreal experience which taught me that: 
• a) I need to have a plan for fueling on runs longer than 1 hour
• b) I am infinitely tougher than I used to be; seriously, this was the most out-of-body miserable experience I have ever put myself through
• c) My husband makes an incredible long-distance runner; he isn't affected by this stuff at all
• d) Old Jacksonville Hwy inside the loop has great sidewalks
• e) It's time to buy that CamelBak
• f) I still hate the heat, and probably always will, but it doesn't have to keep me from running
• Tuesday, July 31 run - a 30 minute run fraught with whining and puttering and grunting. I learned that:
• a) Some runs are just really hard for no reason.
• b) My attitude problems aren't gone, but they are getting better (and Matt allows me enough grace to make up for it)
• c) I need to be mindful of my tendency to fall into a slow-pace rut
• d) Accordingly, it's time to kick it up a notch
• e) I still let my emotional environment dictate my physical output
• f) Sometimes my feelings are wrong.

With the Saturday run, we wrapped up what I consider another week towards our bribe-thermometer (lost a week while in Miami).

It's been really tough here lately. I know lots of people experience seasons of discouragement in their training, so I'm not alone. I've been struggling physically and mentally for the last few runs. What have you done to get through periods like this?

It won't always be easy

Today's run was soooooooooooooooooooooooooooooooooo lame. Yes. That many Os.

The good:Overall speed was acceptable (11:24 pace overall). We finished. I did not puke or anything else. I got out and ran even though I seriously didn't want to or feel like it.

The bad:
So much burping. Eww. My initial pace was a slow, pitiful crawl. Everything hurt and my legs felt like lead. I repeatedly wanted to quit and/or curl up in a ball and cry. Also, it felt really really hot (it was not that hot, maybe like 90F). Humidity was about 60%.

The ugly:
About 10 minutes in as we were getting ready to start the first speed interval, I accidentally yelled at Matt. I didn't feel angry at him before or after it happened, so we were both taken by surprise. It was basically one of those instances where I had to repeat myself because Matt couldn't hear me, and I let my tone get out of control.

With that run and all its emotional baggage behind me, I want to step back and evaluate some stuff.
Somehow, miraculously, this crazy plan is working. I've never done anything like this in my life. It is hard and unnatural. But folks, I just ran 5 3/4 miles on Saturday. I. Did. That. It's unbelievable.
It's been over a three and a half years since the first time I ran a mile. I've done a lot of things wrong from that day until now. Even my incredibly sweet, encouraging, inhumanely optimistic husband had doubts when we started this training plan. But it's working. I am experiencing little to no joint pain/inflammation on my runs and I have avoided injuring myself in a major way (so far).

So, let's take a look at what I'm doing differently THIS TIME.

New Sam	Old Sam
Has a set routine*	Did whatever, whenever.
Tailors strength training for running**	See above.
Has a running plan	See above.
Has a support system (that’s you folks & Matt)	Ran solo.
Varies running environments	Ran on a treadmill. Every time.
Has a concrete goal	Dreamed about stuff and things.
Listens to her body and rests when necessary	Rigidly adhered to unrealistic benchmarks.

^aka "got injured a lot"

*Routine:
5 minutes (minimum) of walking and dynamic stretches before every run
5 minutes (minimum) cool down walk and static stretches after every run
Cool shower post-stretch
Chocolate milk post-run recovery drink
Ice as necessary

**Strength training:
Exercises include things like planks, side planks, side squats, one leg chair squats, lunges, four part crunches, the sun salutation routine, regular squats, chair dips, pilates push-ups, calf lifts, resistance band leg lifts (side, front, back). I also stretch my hips, plantar fascia, and hamstrings regularly during the day when I remember/make myself do it.

What are your secrets to success?

Small victory and a good solid run

Well, I survived the dreaded belt test I mentioned in my last post. The main thing I learned is that I really do need to work on high-intensity aerobic conditioning. The running I have been doing does not help much in short (2 minute) high intensity sparring matches. Obviously it's better than doing no cardio/aerobic workouts, but I was definitely huffing a bit. For my rank, I had to spar two people in a row for about 1:30-2:00 minutes each. Doesn't sound like much, but it'll wear you out quick.

Anyway, Matt and I skipped out on celebratory ice cream to fit in the run we missed on Wednesday. We ran a 30 minute circuit near our house. Pace was about 11:57. If I look at my times for the last 5 30 minute runs (11:57, 12:49, 13:12, 10:49, 12:36) my average pace is 12:27. So, I feel like I can consistently run right around 12:30. It's a comfortable pace for me right now, but I don't want to get complacent and stay stuck there.

My goal for the Half Marathon is just to finish. For my running in general, I want to build a steady base and move towards a slightly quicker speed. My body feels most fluid (and least painful) at a pace between 9:30 and 10:30. Right now, my body isn't conditioned to run that pace for long... but I'll get there.

Aside from pace, Thursday's run went really well. I jabbered on non-stop for the first 13-14 minutes, mostly as a result of the lasting adrenaline from my belt test. I did try to push the pace a bit but I could probably do better. I wish we had been more intentional with our interval work, but I can always improve that next week.

The temperature was right at 90F (didn't see the heat index), so we're making really good training progress in the heat. If I'm lucky, October will be nice and cool! The average temperature for October 7, the day of the race, historically falls between 60F and 80F.  Because this is Texas, however, the temperature could be anywhere between 50F and 90F.

I experienced little to no pain during the run, which is incredible; just after 20 minutes, I had a recurrence of the side pain that has been plaguing me this week, but it was much milder than Tuesday and it passed very quickly. I'm really happy with my posture and attitude. My breathing returned to a normal level in less than 3 blocks from the end of our run. That's especially awesome to me, and a sign that I've made a lot of progress.

Saturday's run will be a 5-mile, eek! In the meantime, I'm reading through Gordon Piries' "Running Fast and Injury Free". You can find it for free online here.

Tuesday run

Well, this has been a heck of a week. Monday's run got pushed to Tuesday, Wednesday's run got pushed to (hopefully) Thursday, and Saturday's run will follow 8 hours on my feet in front of a forge.

The plan for this week is basically:

Monday 30 min run
Wednesday 30 min run
Friday easy walk
Saturday 5 mile run

I've got a belt test on Thursday that has my head all out in left field. I keep having these nightmare scenarios where I strain my ankle running and can't test... or break my leg sparring and can't run... or any number of ridiculous scenarios.

Sigh. Ugh. Sigh. Anyway, the running's got to be done. This is week 8 of the blog (can you believe it?) with 16 weeks of training left. I feel like I'm at a crucial point in my mental training (and physical conditioning). I'm definitely getting into the habit of running even when I don't want to. This week has been more challenging than most, because I've had a lot of excuses at hand. My body feels fine, but my mental resolve is lagging.

Anyway, Tuesday's run went okay. I feel like it was a solid 30 minutes, although I wasn't thrilled about the pace. We ran after 9:00pm, and it was STILL 93F with a heat index of 99. Crazy.

I had a really rough time about 14 minutes in with a flare-up of abdominal pain (i.e. ovarian pain). It's a thing that comes up cyclically. Some months it is worse than others, and some months it doesn't appear at all. This was one of the first obstacles I encountered when I tried to start running a few years ago. I have no idea what it is, although I had a ton of tests done. On Tuesday night, I just kind of ran through it. I tried slowing down, which made it hurt worse. It subsided somewhat after I gulped some gatorade and sped up a little, paying special attention to my breathing.

Mostly, my joints were fine. The shin pain I was worried about really didn't give me any trouble, although I iced it post run just in case. My hip flexor was a little naggy, but not painful. Attitude was mostly really good (Matt complimented me on keeping my cool).

That's the sum of it for now. La ti da.

Saturday run (East Texas Striders)

Saturday's run was a 3-miler following the half-marathon clinic hosted by the East Texas Striders (a local running club). We split into groups based on pace, and a few veteran runners were gracious enough to hang back with slow little me. I failed to account for the heat/humidity (it was already in the 90s by the time we started running), so I ended up taking a walk break at about 1 mile. We also missed a turn, which added an extra quarter mile to our run (all up hill, if you ask me).

Overall, it was a pretty decent run. The course they had mapped out was pretty flat, unlike the part of town we normally run in. The only downside is that we spent 3/4 of the run in direct sunlight.  We covered about 3.25 miles in just over 40 minutes, which is slightly better than my Race for the Cure 5k time. I'm pretty encouraged to see that I can run the same pace today in 90°+ heat that I ran 5 weeks ago at 65°.

I also got to experience the novelty of new running partners, since Matt decided he was going to sleep in. Everyone was super encouraging and helpful. A lot of them commiserated with me when I told them I was training for my first half. They were all genuinely welcoming and excited for me; I was also encouraged to learn that this process is hard for EVERYONE. If you ever get a chance to run with these folks, I strongly encourage it. They are just too cool.

The best part of the run by far was all the advice I soaked up from the other runners. Here's some that stuck with me.... the underlined ones are my favorites.

Veteran runners' advice for your first half/marathon:

• Train with a plan.
• Listen to your body (repeated ad infinitum). 
• Build up gradually (the 10% rule).
• Run with other people.
• The weekly mileage on your training plan is a MAXIMUM.
• For long runs and races, set a pace for yourself and whatever you do, don't go any faster.
• Adjust your pace for heat, hills, and humidity.
• Take the heat seriously and HYDRATE smartly (in Texas, that means getting glucose and salt in addition to liquid). 
• The first half is all about restraint. If you push yourself too hard in the first half, you'll pay for it in the second.

In other good news, I've completed another week of training which means another notch on the Wish List thermometer!

Attitude problems and first attempt at official course

First of all, I'd just like to say that I'm really looking forward to running in winter again. I am extremely sensitive to the heat and I lose a lot of electrolytes, even running short distances. Running in the summer for me is a Herculean task; running in the winter is a frolic (my husband hates it, though).

Saturday's run was no exception. At 90F, it was one of the cooler runs we've done this month (unfortunately). We ran the first part of the Tyler Rose Half Marathon official course (see our progress here). It's a heck of a course, all uphill and mostly in the sun for the first two miles. We also had to cross two pretty tricky intersections (Houston/Glenwood, Houston/Vine).

A little after two miles in, Matt's watch malfunctioned (we didn't realize it until about a mile later). We lost ALL of our time data. Neither of us had bothered to check the time when we started, so we had no way to extrapolate our actual pace. I did not handle this well at all. When he first broke the news, I was really confused... confusion then became panic, which turned into accusation, which slipped into despair. I very nearly quit within two blocks of him telling me, but finished in a petulant snit. I had not marked the miles very well, so we ended up running 3.11 (basically a 5k).

My attitude obviously hurt his feelings; some of the issue had to do with my tone (it's really really hard to sound sweet and obliging when you've been pounding up a steep hill for what seems like eternity). Most of it had to do with me taking him for granted.  That sucks.

He told me that it's hard enough for him to come out and run with me at a much slower pace, in adverse conditions he can't control (he's a treadmill runner), for a goal he never intended to set for himself (half-marathon race)... it's even harder when he feels like he has to persuade me out of a grumpy mood (almost) every time, or endure being griped at (near) constantly.

It's something I've got to work on, and stat. I don't have any excuse to treat my husband poorly, whether I'm aching and dehydrated from a tough run or dealing with elevated hormonal chaos. I definitely cherish his presence on the runs, even when things go wrong or I feel aggravated by communication breakdowns. I really don't know if I can reach this goal without him, but I sure know that I don't want to.

When we run, it's a rare opportunity for us to spend time with each other sans distractions. No electronics, no relatives, no strangers competing for aisle space, no traffic. I don't want to lose that or waste it.

In good news, I've raised $50 for myself:

Ewwww, it's hot.

Monday afternoon, we ran on the UT Tyler trails right after work. It was 96F, heat index of 102. Which was clearly horrible.

According to this week's schedule, we were supposed to run for 30 minutes. Well, between the heat index, the rigorous nature of the trails, and my sadistic hormones, I made it just over 25 minutes. (Hormone issues: I have some kind of recurring ovarian issue which seems to be nothing serious, as doctors can't detect anything. They believe it might be recurring cysts or fibroids, which I basically just have to "deal with". It's usually fine, but sometimes when my hormones and my running schedule line up JUST wrong, I experience a sudden sharp pain which makes me stop running).

I stopped for a quick walk break to allow my side pain to subside, but the heat had drained me so much that I couldn't start back up.

A part of me feels disappointed because it's the first time since I started up this training program that I haven't completed a goal. On the other hand, I have absolute confidence that I ran as hard as I could for as long as I could on Monday.

We definitely made the decision that the trails are probably out for the rest of this training season. Last summer saw 80+ days over 100F, so this summer is likely to heat up pretty quick.

We're probably going to transition to evening running along the official Tyler Half course near our house.

Hardest run so far

I knew it was going to be a tough run today when I looked at the forecast.... 94 degrees Fahrenheit. Nightmare temperatures. Normally we run at or after dusk, when it has already started to cool down quite a bit. We couldn't do that today, however, because we've got company coming over tonight. That meant we'd have to brave the scorching afternoon sun. Blech.

We ran along the same route I mapped on DailyMile.com last Saturday, a 2 mile run through the Azalea District. The first split was 13:00min/mile; second split was right around the same time. It was pretty demoralizing. I felt like (and said out loud, I think) the entire run was a total waste of time and I might as well just go home. Matt pointed out that a year ago, I would not have even walked outside for a mile in this heat. He was a great encouragement the whole time, although his methods were a bit unorthodox (in the last half-mile, he kept insisting that I "frolic, just once". It's a joke that came up when we started trail running. A "frolic" is basically a jubilant arm-flailing Sound of Music skip.)

The good news is that my breathing stayed steady and I had little or no complaints from any joints. I didn't have any nausea (like last time I ran in the heat), and I didn't feel like I was going to pass out (just really, really dizzy).

I was pretty grumpy the whole run. We did not play any games. Matt told me afterwards that he didn't expect me to make it through, based on our past experiences with running in the heat. He said was really proud of me, which made me feel pretty awesome.

After beating myself up for the abysmal time for most of the run, I remembered something I had read a while back in a Runner's World article by Jeff Galloway (the running coach who designed the half-marathon training program I'm about to take up). He recommends that runners increase their pace by 30 seconds per mile for every increase of 5 degrees above 60 degrees Fahrenheit. I thought this seemed pretty excessive at the time, but it turns out that we accidentally followed his advice today. My best time at around 60 degrees is about 9:45 min/mile. Following his formula would have put us at 13:15 (we ran right about 13:00).

I hope it's a long, long, long time before I have to run outside again at 2:00pm in 94 degree weather. I definitely learned a lesson today about placing values in artificial number goals; I could not have run faster if I wanted to (and I really did want to, as badly as I wanted to quit and go home). I did the best I could do today, and that's got to count for something.

It's going to be a long, hot summer. We're discussing some creative strategies for working around the heat (like working in some pool running), but the truth is that I'm going to have to do it from time to time if I want to really prepare for this October half-marathon. October mornings in Texas are liable to be just as hot as any summer day; race day temperatures could be anywhere from 50 degrees to 95. I don't want to train inside all summer and then get laid flat by high temperatures. Matt gave me some good advice about setting realistic goals for time/distance. I'm probably not going to see the kinds of gains I want (timewise) as long as the temperatures are rising.

Anyway. One more run in the logbook. The money pot is now at $30. Whoo hoo! To celebrate, I'm enjoying my FAVORITE post-run recovery beverage: chocolate milk. Oh, yeah.