Category Archives: fitness

#StockadeathonTraining Week 2: Finding My Stride

In the late summer of 2017, I set out with a goal to train for a 15K with a different perspective than my norm. I decided to document the process of my training, hoping that it will help to keep me accountable to my goals if I revisit them on the regular.  This is week one.

Monday September 11 – Sunday September 17

Total Miles Planned:  7.5 

Total Miles Ran: 7.5, plus 12 walked.

Favorite Run: Sunday’s “long” run felt the best this week. I woke up and got ready to head out the door right away in the morning, knowing that humidity and sunshine were in the forecast. I decided to tack on a 10 minute warm-up and cool-down walk, and made the three mile route mindless – returning to my favorite local 5K road race location.  Because I know the route by heart, I didn’t look at my accumulated distance until I was less than 1/10 of a mile away from completing my prescribed mileage. 

Least Favorite Run: My first run of the week was definitely the hardest; my legs felt heavy and it took me a bit to feel like I was “myself” while jogging.  It seemed like I couldn’t find a comfortable pace or steady footing for until the third interval set.

Other Workouts: I checked off the other two runs on the plan without much struggle this week, plus did a good bit of walking every day (2-3 miles.)  I also did a bunch of at-home yoga over the weekend; practicing to greet the day, stretch our sore muscles, and the standard “yoga  for runners: post run stretch” videos after each workout.  Operation: take good care of my body while I’m upping my mileage is now in session.

Listening Notes: I keep thinking about playing music while I run, but I’ve yet to turn off my podcast playlist during my workouts.  Recent episodes enjoyed:

#StokadeathonTraining Reflections: My quest to fully complete a simple, happy training plan is going A-Okay thus far.  I’ve hit my mileage as prescribed and haven’t cut any of my workouts short, yet. Even when my legs feel “off” at the start of my run, I have found that adjusting my stride and pace has helped to make me feel comfortable and find my “groove.”

I also decided to create a sticker chart, yes! a sticker chart!, for my 15K training planning, because I’m 34 going on 4, apparently.  I am thrilled to report the visual reminder of my goal is helping to keep my motivation up; the stickers are a bonus tiny dose of happiness.

#StockadeathonTraining: Week 1 // conquering training with a fresh perspective

In the late summer of 2017, I set out with a goal to train for a 15K with a different perspective than my norm. I decided to document the process of my training, hoping that it will help to keep me accountable to my goals if I revisit them on the regular.  This is week one.

Monday September 4 – Sunday September 10

Total Miles Planned: 0.  

Total Miles Ran: 3, plus 14 walked.

#StokadeathonTraining Reflections:  When it came to starting my 15K training, I decided not to aim for a specific mileage this week. Instead, I set an intention to make time to sincerely reflect on my goals, make time to write out my training plan from now until race day, and to start this week by running a couple of times for however long I was “feeling it.”

When I took time to stop and ask myself, “what do you honestly want from this training cycle?” I was somewhat surprised by what I came to answer.  I don’t want to chase a PR or try to run all 9.3 miles without stopping.  I don’t want to push myself to complete a certain amount of speed drills, and tempo runs, and track negative splits over the next ten weeks.

It’s not that working hard and pushing myself to see how fast and far I can go isn’t good for me; these challenges are what have made me realize my own strength and ability to be dedicated throughout past training seasons.

Instead I want to do something different: pull it back to the simple times, when I focused on running because I enjoyed to run.

I want to face each workout with only a distance in mind; that’s what my plan is as of now – increase my mileage as I normally would, but instead of prescribing intervals and pacing and repeats and shake out runs, this time I’m just going to run.

Sometimes I might set out with an interval set in mind, but mostly I will just run until I want to walk, and then I will walk until I feel like I’m ready to start running again.  Although, I expect that naturally some days I will feel heavily slowed down and others I’ll want to push it as fast as I possibly can just because I feel extra speedy.  All of the times, I will leave my Garmin Forerunner at home.

Goals for my Stockade-athon 15K Training & Race Day

  • COMPLETE 95% of my planned workouts, aiming for consistency and reflecting on the power and beauty of follow through.
  • ENJOY my training runs at whatever pace feels best, aiming for a no PR-pressure season.
  • CELEBRATE a strong training cycle by running through my favorite neighborhoods of Schenectady [one of the benefits of this race!] without my Garmin on race day, aiming to cross the finish line. Period.

Favorite Run: The first run of the training plan was delightful.  It was a glorious day of sunshine after a week straight of rain, with a cool breeze and fluffy cloud cover making the weather pleasant.  I knew I wanted to keep my run short- it was Friday night and I was ready to kick back and relax my way into the weekend!, but I also wanted to prove to myself I was ready to make running a priority.  After walking for 30 minutes, I did a quick 1 1/4 mile of easy intervals and felt good.

Least Favorite Run: The second run was the harder of the two, and I think I need to give up the shoes I wore for that run.  I definitely noticed a difference in what I could feel as my foot hit the pavement in comparison to the shoes I wore during the first run.  Maybe new running shoes are in my future?

Other Workouts: Living room yoga has been my jam off and on for the past year. I’ve been tracking how often I make time to flow it out on my mat and definitely notice a difference if I abruptly stop practicing after a streak of making it a priority for weeks straight.  I want to continue to make time for yoga several times each week while I’m training; I know it will be good for my body and there are many post-run yoga videos I can test out for ease of getting it done without having to think about a checklist of stretches.

Listening Notes: During both of my wogging workouts this week I tried out some new podcasts: This UnMillennial Life and Best of Both Worlds have episodes full of discussion, advice, and tips that make me feel like I’m self-development multitasking if I listen while working out. BONUS POINTS!!

 

Just Do It: This Week I Will 21

One of the most often reflected upon memories of my 2014 half marathon training is the way I adopted a just do it mindset.  I didn’t think of it as such at the time, but I remember specifically realizing to myself in one moment early in the training cycle, “I want to be a person who runs 3-4 times a week.  And the only thing I need to do in order to become that person is run 3-4 times a week.”

It was, and is!, so simple, but at the time it totally shifted my perspective of my running journey.

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Since the realization, which originally appeared mid-run, I’ve repeated the concept to myself about any number of characteristics and habits I want to adopt or strengthen. 

I’ve been feeling in a funk for the last several months. 
This is not the first funk, and I am sure it will not be the last.
Over time I’ve learned what I need when these seasons creep up in my life.

Eventually I reach a point where I’m ready for forward motion and the best way for forward motion to stick in my life is to set a goal and make a plan.

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Last week I reflected on my “all I need to do to do it is to do it” mindset as I started Couch to 5K (C25K) for what seems like the 27th time.  I first began running with this training program, which is designed to help newbie runners work up to a 30 minute run without stopping,over 7 years [!!!] ago.  Since then I’ve re-started the program several times, either after running hiatuses or as a conditioning method to increase my race times.

Along with setting a goal and making a plan, sharing my plan is one of the habits that has helped me make forward motion in the past. And thus, I arrive back to this THS space to share what I’m planning to conquer week to week.

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This Week I Will

A weekly post of healthy-intention goals for the sake of accountability; [inspired long ago by Jess and her #sayitdoit style]

HYDRATE! Upping my hydration game is always the first place I point my focus when setting healthy intentions because it is almost always a game changer in helping me FEEL better once I start increasing my water drinking. It’s a habit that is easy for me to re-establish, but also easy for me to fall away from, which is where I have been the past few weeks.  I’ve printed out a new hydration tracking page to keep on my desk at the office.  It’s genuinely impressive to me how much more water I drink when I keep this in view and make refilling my water glass a priority. [I am NOT too busy to fill my water glass.] 

Log some miles. My boss-friend Jenn and I have been walking 4+ miles several times a week for most of the summer and early fall.  We’ve got a few walking dates planned for this week, plus I want to get the next 3 workouts of my Couch to 5K planning checked off before the weather turns ultra cold and snowy. I’ve started tracking on Daily Mile again; anyone else log their workouts there?

Do two strength workouts. It doesn’t matter how long. It doesn’t matter what type. Commit to spending time twice this week working my muscles and just do it.

Take time to do something creative. In the past few months I’ve definitely noticed that I’m a happier human when I take time to create throughout the week.  Sometimes that means coloring as we watch TV after dinner.  Other times I might play with craft supplies or doodle what’s on my mind. 

Read. Last month I decided to set a goal to read one novel before the end of the year.  Everything I’d been reading prior had been nonfiction or short form and I felt like I wanted to branch out.  Since then I’ve started Meg Wolitzer’s This is My Life, after her novel The Interestings being one of my favorites to get lost in the pages of time and time again.  As of now I’m only a couple of chapters in, but I plan to make some progress this week.

What healthy intentions are you setting for the week?  Tell me about them on twitter and show me the proof on Instagram by using the #Make1HealthyDecision hashtag!