ING Georgia Marathon: Tentative 2011 Course Map

Tentative Course Map

Darn!

Hello Dear Reader,

My cold from a couple of weeks back has trailed off for the most part, but there's a slight (yet annoying) cough lingering. It's irritating enough to still take a bit of cough syrup every couple of days, right before bedtime. Last night was one of those nights, plus I stayed up several hours past my now normal bedtime of 9:30 pm on Tuesday. Having said all of that, I was super drained and sleepy! Last night, my head hit the feathers around 7:30 pm and I woke up SUPER refreshed this morning for my gym appointment with mad-dog trainer.

Time on the treadmill was set for 50 minutes. The aim was to warm up for about 3 minutes and see if I could get 7k (4.35 miles) for the remaining time. About 15 minutes into the run, I let my arms drop, hit the emergency stop button by accident, and reset my program. Dang! I didn't even know how many kilometers I ran. Mad-dog trainer gave me the side eye while resetting the time to 30 minutes. Within that time, I managed to get 4.3K.

So, let's do the math: 4.3K/30 minutes= 6.97 minutes per kilometers (6.97 x 1.6= 11.15 minute/mile). If I continued at that pace, it would have taken me (6.97 x 7K= ) about 48.79 minutes to run 7k. So, I would have been about 7 minutes short of my goal.

Hmm...with an 11.15 minute mile, that means that it would take me about 1hr and 9 minutes to complete a 10 k; 2 hr and 42 minutes to complete a half marathon (13.1 miles); and about 5 hr and 26 minutes to complete a marathon. (For the sake of my entire elementary school education, I hope my math is correct). I understand that this time may shift as I progress (I might run at a turtle's pace or that of a slow hare). At this point, I'm not preoccupied with time. I really just want to accomplish my distance goals, and in the end, (as mentioned in a previous post) cross the finish line before the sweeper bus gets me!

Following the run, I worked on my bu-bye arms. Using 2 3kg dumbbells, I did 3 sets of 12 bicep curls, and 3 sets of 12 (what I like to call) Sunday morning newspaper curls. Imagine opening up a newspaper...elbows down and to the side...make the motion you would to open a news paper...only with dumbbells. I also used two different machines to work on my triceps. Lastly, I worked out my triceps by sitting on the side of a step and lifting myself...3 sets of 15 reps.

After the workout routine was complete, mad-dog trainer weighed me and took my measurements. My weight has not changed, however, I've lost an inch or two here and there. A bit disappointed by these results, I must admit, but I've definitely improved in other ways: running longer and faster than I ever have, going to the gym just about 5 days a week for the past 5 weeks, more motivation to workout than ever, and a digestive system that could put a 20 year old's to shame (tmi?)! Also, I can definitely notice the increased definition in my legs and stomach. Mad-dog trainer told me not to fret or get discouraged, as it is not uncommon to not see drastic physical changes/weight loss for months. I'm holding her to her word! My primary goal, after all, is to run and complete a marathon by March 20th. Since I'm nowhere close to running 26.2 miles, I'll be "up in the gym, just workin' on my fitness" (Fergalicious) for the next 6 months!

I'm not going to push myself too hard, but I'd definitely like to hit the gym on Saturday morning to check out my 7k time. Hmm...can I fit 7k into a 50 minute run? I'll let you know tomorrow, for sure!

Until next time, one foot in front of the other. Keep it movin'!

Yours in (perseverance) training,

Dani

Less that 200 more days to go!

Hello Dear Reader,

The Georgia Marathon countdown clock has officially dropped below 200 days...199 days to go until I'm expecting myself to run 26.2 miles. No pressure. Plenty of time to go. Enough time to get there? Hmm...

Mad-dog trainer and I set out to strengthen my leg muscles this morning...particularly those meant to support my knees (read: plenty of squats and leg presses). Several times I had to stop between repetitions because of the burn. Mad-dog's consolation: "Embrace the burn, and if you stop again, you'll add 5 more reps." Feel the pain. Embrace the pain. Move through the pain. Finish.

Knee updates: My knee held up through the intense workout this morning and all the way to lunch time. As I'm trying to be more in control of my diet these days, I went home to eat a well balanced meal for lunch (lucky me...I live less than two minutes from my job...driving). Sitting on my couch, watching a rerun of "Miami Ink", I went to lift my legs up on the couch and....crack...my left knee made a big cracking sound. Umm...that doesn't sound good. Luckily, there isn't any pain or swelling...but the advice I keep getting from everyone..."Listen to your body"...well, I literally heard my body...and a clear message said..."Stop". A few days ago, I was marveling over my ability to make demands of my body and it responds to the request...I'd certainly say so.

What does a cracking sound mean for my training preparation, you ask? Well, it means that I'm going to give it a rest for a few days...literally. I'm still going to hit the gym, but focus more on strength training instead of running. Here is my mind's proposed training schedule for the rest of my body's work week:

Wednesday: Rice crispy treat, couch, a good book, early to bed.

Thursday: Instead of running, I'll focus on arms and abs. Perhaps take Beef on a walk after work.

Friday: Strength training...arms and abs again.

Saturday: If things seem to be settled, I'm going to try my hand at a 5K race (the one I spoke about in the last post). My pace will be slow and not focused on time, but rather finishing.

Sunday: Core training and a walk (maybe even a swim).

The good thing about this experience is that I'm now more aware and respectful of my body's abilities and needs/requests/demands. Secondly, this has not weakened my spirits at all. I'm still going to make it across the finish line on March 20th, 2011...don't you worry.

Here is a quote that has some resonance today (and possibly my mantra until the end of the race):

"Every step forward is a step closer to the finish line! Run, walk, or even crawl if you must, but no matter what: keep moving forward!"










Yours in (knee resting, rest of body) training,

Dani

M is for "Marathon"; "March"; "Me"!

Hello Dear Reader-

Who knew this goal-setting/marathon-training/achieving/believing/doing-thing could feel so good?!

Still on a high from Sunday, I was at the gym bright and early on Monday morning...ready to prove myself right (That I am going to do this. That I am doing this. That I will continue to do this). According to my 10K training plan, Mondays are for cross training/stretching/strengthening. I started off with 20 minutes on the stair master, followed by core strengthening and circuit training. Part of me felt as though I could run 5K again, but the better part of me said that the good folks who developed the plan have a bit more expertise than me. My body needs periodic "breaks". Perhaps I should follow the rules? Even without running, I left the gym with a sense of accomplishment...determined to keep it up...keep it moving!

Since I had to take care of a little business at the gym (aka speak with my M.I.A. trainer), in addition to the fact that my roomie was going for an evening workout, I decided to stay for a workout session of my own. Twenty minutes on both the eliptical machine and stair master provided the exercise high I needed! Feeling good!

Tuesday morning (as in today)...my alarm went off at its (now) regular time...5:00 am. Q: What did I want to do? A: Go back to sleep!!! My spot in the bed was so warm...so comfortable...an evening workout sounded really good...could you blame me? Q: What did I actually do? A: Got up. Put my gym clothes on. Focused on my goal: M is for "marathon"; M is for "March"; M is for "Me"!

Staying focused turned out not to be such a bad thing...I ran 5K...again! Instead of Sunday's running pace/setting (between settings 7.5 and 8), I was able to run the entire way on 8.5. During my next workout, I'll note how these settings correspond to minutes per kilometer. What I do know, however, is that I'm progressing and will continue to do so!

As I was leaving the gym, two trainers (one was the Spin instructor) stopped me and noted how dedicated I seem to be during my workouts. They were curious if I was "working so hard" for any particular reason. With a smile on my face, I said, "I'm training for a marathon for my 30th birthday!" One trainer said, "Keep it up, you're almost there!" The other trainer replied, "I'm going to keep my eye on you!" With two verbal pats on the back, I headed out of the gym, prepared to start my day!

One day at a time...one foot in front of the other...I'm getting there!

Until next time...

Yours in (marathon) training,

Dani

"I just want to be successful" (Drake)- Pavement Pounding Playlist

Hello Dear Reader-

Earlier last week, I received a group email from a friend who happens to be an avid runner. She requested a few of her friends to suggest new playlists for her to listen to during her daily runs. When I first received the email, I was a bit surprised to be included on the list as I didn't know that she's ever seen me at the gym. Perhaps this inclusion was destiny, because as I sat down to develop a playlist for her, I got the idea of training for a marathon for my 30th birthday...the Georgia Marathon to be specific.

Because my friend thought to include me on her email, and for the fact that I knew she'd actually use it, I took the request seriously. During my previous exercise kicks, I created several playlists, but they were always a bit off. Some of the songs were just annoying. Other songs were just too slow, albeit inspirational...just not the right fit. Hmm...what kind of music would I want to run to? Nothing too slow. Inspirational lyrics, yet up-tempo beats would help. I'd actually have to like the songs. Bingo!

Here is the end result:

Couch to 5K (Hop along Sally)

• Dream Big- Jazmine Sullivan

• Green light- John Legend

• On to the next one- Jay-Z

• Single ladies- Beyonce

• Just dance- Lady Gaga

• Tightrope- Janelle Monae

• All I do is win- DJ Khaled

• Live your life- T.I.

• Imma Be- Black Eyed Peas

• Fergalicious- Fergie

• Hey Ya- Outkast

• OMG- Usher

• Heavy cross- Gossip

• Push it- Salt n' Pepa

• Sexy back- Justin Timberlake

• Empire state of mind- Jay-Z

• Go!- Common

• Bulletproof- La Roux

• I see the sun- Vikter Duplaix

• She's a bad mama jama- Carl Carlton
  

• Every little step I take- Bobby Brown

• When she smiles she lights the sky- Plantlife

This playlists is over two hours long. Hopefully, at some point I'll be able to run straight through the entire collection.

Do you have any songs/playlists that help/motivate you to keep it moving? If so, I'd love to know! Also, let me in on some of the things that help to motivate you.

The next playlist title will be something like "Tent to Brick House: That lady's stacked and that's a fact!" This song will lead it off...



Well, until next time!

Yours in training,

Dani

P.S.: Training update- just as I said I would, after leaving work yesterday, I headed straight to the gym. It's strange...now that I have this goal of running a marathon in 7 months...that's all I can think about- how to prepare. Working out yesterday morning felt so good, I just had to test out my "running legs"...wanted to see if I could run an entire 30 minutes. Guess what, I could...and physically speaking, it wasn't that difficult. There were definitely times that I could feel my legs tensing up...but I could feel that all over my body. As soon as I became aware that I was tightening my muscles for no particular reason...and told myself to "just relax"...my muscles didn't hurt and I could push myself to go further.

What also helped in keeping the momentum...was my playlist. Instead of keeping my eyes glued on the treadmill timer, I focused on the songs. Most of the songs are 3 to 5 minutes long. I'll go ahead and do the math for you...after listening to about 5 or 6 songs, I realized that I'd reached my goal. Wow! That felt great! I'm definitely excited about this accomplishment, but I don't want to go too far, too fast...I'd like to be able to maintain 30 minutes comfortably/effortlessly before I progress to the next level. I'm not there yet.

After completing my 30 minutes on the treadmill, I hit the "circuit" again and focused on core muscles, calfs, and ham strings. I certainly was stiff all day yesterday at work (my coworkers laughed at me because I'd developed a bit of a waddle), but as soon as I hit the treadmill and other equipment later on in the day, I felt much better. Oh, and unbeknownst to me, my trainer was at the gym (I didn't see her) and saw me running. I received a text message from her, which let me know that she saw me...to keep it up...and be ready for my next workout! Eek!

By the time I reached home, my muscles were stiff. Years of P.E. in school and participation in sports taught me that, when your muscles are tight/stiff, the solution is to STRETCH, STRETCH, STRETCH!

Courtesy of Marathon Rookie, here are a few stretches that help with sore/stiff muscles:

Stretching and warming up are very important parts of training and should not be overlooked. Do it right after a run when your muscles are warm and loose. This will help you feel better after a run, improve your stride, and help to prevent injury. Within 15 minutes after every run, be sure to do the following:

• Calf Stretch: Stand up straight and place both hands on the wall. Arms should be fully extended. Take one step back with your right foot and put that same right foot flat on the floor. You will feel the calf muscle begin to pull. Gradually lean into the wall to feel the calf muscle pull. Do the same process with your left leg. During your first weeks of running, hold for 10 seconds. As you begin to increase mileage, work your way up to 20-second holds on each calf.

• Quadriceps: Stand up straight. Place your left hand on the wall. Pick up your right leg so that your right heel is coming towards your right buttocks. Take hold of your ankle or heel with your right hand and hold for 10 seconds. Do the same with the other leg. Again, like with other stretches, begin by holding the position for 10 seconds and gradually build up to 20 seconds as you move into high mileage weeks.

• Hamstrings: Sit on the floor with your legs crossed and tucked in. Extend your right leg so that it is straight in front of you while your left leg is still tucked inside. Extend your arms toward the toes of the right leg as far as you can reach and hold for 10 seconds.

• Groin: Stand with both legs spread apart about twice your shoulder width. Reach your hands towards your toes on the right leg. Then reach straight down with right hand on right ankle and left hand on left ankle to work both at once. Reach both hands towards your left leg to work the left side.

• Lower back and outer thighs: Sit on the floor with both legs stretched in front of you. Pull your right knee in so that your right leg is bent and shift your right foot to the left side of your left knee. The right side of your right ankle should be touching the left side of your left knee. Then twist your torso to the right as if you are turning to look behind you. As you turn, place your left elbow on the right side of your right knee and hold. Put your left leg over the right leg to stretch the other side.

• Inner Thighs: Sit on the ground with your feet tucked in. Push your knees down with you elbows and you will feel your inner thighs begin to stretch.

Put my money where my mouth is!

Hello Dear Reader,

Yesterday, I put my money where my mouth is and registered for the Georgia Marathon, which is set to take place on March 20th, 2010! Here is a copy of the course map.

This is starting to feel real, but I'm trying not to let the pressure set in just yet. After all, there are 216 days to go...eek! One day at a time...one day at a time!

Speaking of one day at a time, today, I was able to keep up the momentum and trained according to plan. This morning, I woke up at 7:30 am (without the alarm clock this time), prepared and ate breakfast, and was pounding the pavement by 8:00 am. Now...I can't tell you how long my route was, but I can tell you that I jogged about 1/5 of it...which is a great start...for someone who has never consistently run in her entire life! From start to finish, walking and running, the trip took me about an hour and fifteen minutes. I tell ya, it felt great to be outside. The day was beautiful, slightly chilly, and because it was Sunday morning, I practically had the road to myself!

While I enjoyed my outing today, it was tough...I'm not going to lie. At one point, I felt as though my lungs were telling me, "enough already!!!". This is probably due to my allergies. (Note to self: Take an antihistamine before running.)

The longest I was able to run, non-stop, was about 10 minutes. I almost feel certain that I could run longer...but to tell you the truth...my mind gets in the way...not necessarily my body. One of my friends, who served in Peace Corps with me, has completed four marathons. In a message I received from her yesterday, she said, "it is 95% mental". Oh boy!

When I returned home, the plan was to update this post, but the adrenaline coursing through my veins wouldn't allow me to just sit back on the couch. After letting Beef-Wellington (my couch potato Bulldog) know that I hadn't forgotten him, I hopped into my car and retraced a few of my steps, so that I could take pictures of the area covered.

Since I was already out of the house and exercising was still on my mind, I headed to the gym for a bit of weight training. Weight training is, without a doubt, going to be a major component of my marathon preparation. I believe that, with toned muscles, I will be an overall stronger runner and will perhaps help me to avoid injuries along the way. A particular focus of today's workout was on building up my core muscles (i.e. lower back, sides, abdominal muscles, mid-back, shoulders and chest). This was accomplished by completing a "circuit" of equipment; each one designed to target specific muscles. After the circuit, I had a ten minute fight with the stair master...which is still master over me! To round the day off, I hit the treadmill for about 10 minutes.

At this stage in the game, 10 minutes is about as long as I can run before I'm ready to stop. Each week, I plan to add two minutes of jogging until I reach 30 minutes. From all that I've read about marathon training, once you are able to run 30 minutes (or about 3 miles) without stopping, you're ready to begin marathon training. As you can see...3 miles is only a small chunk of 26 miles, but I'm getting there!

Until then, I'll be working at it every day (with planned breaks, of course).

If you have any tips on how to beat the "95% mental" thing , I'd love to hear them!

Yours in training,

Dani