I did it!

13.1 miles.

2 hours, 19 minutes, and 55 seconds.

I DID IT!!!

I beat my goal time, with an average pace of 10:41 min miles, which is better than what I had been training at.  To see my actual results, check this website Results.

How the day went:

3:45 - I woke up to my alarm, plus the sound of rain pouring down.  I dreaded getting out of bed, but knew I had to get some food in my system.  I ate a bowl of oatmeal with protein powder added, had a green smoothie with spinach and a banana, plus drank coconut water. 

I got dressed, and realized I needed clothes to wear over my running outfit so I could stay dry before the race started, since I would be standing outside at least a half an hour in the rain.  My dad gave me an old turtleneck sweater he didnt want anymore and the only pair of pants I had that I could throw away were a pair of black dress pants.  I put both of these on over my outfit, plus a rain poncho and plastic bags on my feet.  I looked absolutely RIDICULOUS.  Thank goodness nobody was around to take pictures.

4:40 I left to drive to the mall where I would board the shuttle bus.

5:00 Board the bus.  Takes an hour to get to the start line (thank goodness, I thought it would take only a half hour and I'd be outside in the rain for an hour).  Like an idiot, I sit in the front seat, where I can see the route. We keep going... and going.... and going... and going!  I had no idea the start was soo far up the highway.  It was terrifying.

6:00 Get out of the bus.  Push my way into the giant crowd of people trying to get their sweatbags into the shuttle to the finish line.

6:25  Realize I need to pee, and head for the giant line at the porta potties.  Find a way to get in there quickly and not wait in line.  Whew.

6:30 End up toward the end of the crowd at the starting line, which is fine by me!  Finally time to start the race!!  Luckily, the rain stopped right as the gun went off and only slightly drizzled during the race.  Miles 5, 8, and 12 were the worst, the others weren't too bad at all.  By the last few I couldn't feel my legs at all.  It was really cold out!

8:55 Cross the finish line!  

8:56- 940 Wait in line to get my sweatbag so I can call my mom and my friends who came to watch.  But its not there.  By this time I am FREEZING because it is only 48 degrees out, I am wet, and didn't get a heat sheet like everyone else standing in line around me.  I walk down to the finish line, still can't find anyone, watch the winners of the full marathon come in, then go back to see if they found my bag yet.  Not until 10:40 did they find it!  By that time, everyone had left, not knowing where I was, so I just walked to the shuttle to get to my car.

10:45-11:45 sit on the bus for a half hour waiting for people to board, then another half an hour back to the mall.  By this time I finally have feeling in my legs, but I still haven't been able to stretch very well.  I got home, took a hot soak in the tub to warm up, then finally stretched my legs.  Since I was in the cold for so long, then sitting for another hour and a half, they were very cramped up and I could barely walk the rest of the day, plus 2 days later.  

The race went pretty well, I beat my goal time, but the hours following were some of the most miserable hours of my life.  Next time I run a race there are a lot of things I would do differently, which I will explain in my next post!  All I can say is thank goodness it is over!  (and I still hate running.)

Last Long Run

On Saturday I did my last long run before the race.  I was planning on doing 11.5 miles this Saturday, but when I bought my running shoes the man (Tony at Duluth Running Company) who sold them  to me who has ran 11 marathons and 23? half marathons told me to only do 8, and it is "Better to be under-trained than over-trained."  That way your body can fully recover.

I ran 10.5 miles in 2 hours and 13 seconds, which is my fastest time yet!  (at the 9 mile mark I was at 1:42:30 which is 10 min faster than my last 9 miles).  The pace was 11:24 min miles.  My new goal for the half marathon is to beat that time, have 11 minute miles, and make it to the finish line by 2:24:09.

New shoes totally made a difference.  Nothing hurt during my run, or after! It was totally worth spending the hour in the running store and the money to ensure that my body can operate at its best.  Here is a picture of my new kicks:

Brooks Ghost 4

So far I have enjoyed running in Minnesota more than California.  Although slightly warmer with less breeze, it is easier to do the runs without stopping since it is such a straight path with little to no traffic. The race is 11 days away, and I am very excited for it!  (Don't take my excitement for loving running quite yet, though!)

P.S. Sorry for my lack of posts, I no longer have internet so I have been trying to get to a coffee shop as often as possible, but after answering emails and updating everything I hardly have time to write!  Soon I will be on a regular basis, I promise!

  

4 Weeks Away!

Race Day is now less than 4 weeks away!

Yesterday I ran 9 miles with my roommates, it was one of my favorite runs that I have done.  The weather was perfect and I actually had people to chat with, so running wasn't boring!  I am getting new shoes this week though, because my ankle and knees hurt while running yesterday, and still are hurting pretty badly.  I am excited to see what a difference a new pair makes!

The 9 mile run was a 12:31 min pace.  My goal for the race is to run it in under 2 hours 37 minutes (which would be 12 minute miles).  I think that I can do it.  Having everyone cheering for me on the sidelines will be huge motivation to run quicker.  I just don't want to have my heart rate too high the entire race, that is my only concern.

I feel like I could do the race already, adding on miles hasn't been as horrible as I had imagined.  Looking forward to completing it!

Training for Running

Basketball
Soccer
Tennis
Kickball
Softball
Dodgeball
Touch Football
Pickleball
Raquetball
Volleyball
High Jump
Triple Jump


I love doing all of these sports, and they all involve running, so why do I still hate running so much?!

Although I still haven't gotten a "Runner's High," or found the love for the sport yet, I have gotten myself into a routine finally.  My Training Schedule works like this:

1 Long Run
Rest
Cross Train
Short Run
Rest
Cross Train
Short run


So far, so good!  Last Monday I ran 5.2 miles after not running for about 2 weeks because of my foot, and I felt great!  It took me an hour exactly, I didn't stop at all and felt like I could keep going.  I went rollerblading and on a 3 hours hike/climb for my cross training, and did 3 miles for my short runs last week.

Today was 7 mile day!  I went running with a friend for the first time, which actually helped keep me motivated a lot.  Having a running buddy is definitely a good idea if you have a hard time keeping yourself motivated to keep going without stopping.  The end got a little hard, but I am over the halfway mark and I am no longer terrified of running the half!

Here are my times for training so far:

(First time for each)
3.1 Miles       37 Min         11:57 Min miles      April 11
5.2 Miles       60 Min         11.30 Min Miles     May 2
7.0 Miles       81.5 Min      11.38 Min Miles     May 9
8.0 Miles       98 Min         12:15 Min Miles     May 16


I still have almost 6 weeks left to train, so I think I will be in okay shape by the time the Half Marathon comes!  I just need to get new running shoes, my back hurts after running and my shoes rub the inner sides of the balls of my feet, which I think I can hopefully fix with new shoes.  Wish me luck!

***Update***
I added my 8 mile run from May 16th.  I had to walk and text my roommate halfway through to have him bring my a spare set of keys for when I got back to my car, because I realized I lost my car key during my run at about mile 4.  Also, I am never taking the bike path from the Del Rey Lagoon again, it was with the wind the first 4 miles, and against 14-18 mile an hour wind the entire last 4 miles.  I still didn't do too bad on time despite these conditions, but I know I could have done better.

Exercise and Cancer

Encompass is now featured on Mesothelioma.com as one of the top complementary treatment resources in Los Angeles for people who have been diagnosed with cancer, especially Mesothelioma. 

Here is an excerpt from their site, Mesothelioma - Alternative Treatments 

Personal Trainers for Cancer Patients

It’s tough to get motivated to exercise, even when you’re healthy. Being sick makes it even harder to get out of bed and on your feet, even when symptoms of cancer or side effects of treatment are at a minimum. Many patients have found that a personal trainer can help encourage them to stay as fit as possible.

Cancer patients shouldn’t hire just any personal trainer. Mesothelioma victims should look for trainers who are specially educated in how to deal with a body that’s going through cancer. The trainer should know the specifics of asbestos cancer and must understand the patient’s limitations while still being able to encourage them to partake of appropriate forms of physical exercise.

A properly educated trainer should have the tools to deal with the physical and psychological effects of cancer and cancer treatment on patients, should be aware of special precautions when working with cancer patients, and should be able to offer a variety of options to suit the changing needs of a cancer patient as they get better or struggle further with their disease.

Ask your hospital support person if there is a personal trainer on staff that caters to the exercise needs of cancer patients. If not, check with local health clubs to see if there is a trained fitness professional on their staff who is educated in the particulars of working with cancer patients. Don’t be afraid to ask for documentation as to the trainer’s licensing and experience.

If you or anyone you know is looking for a personal trainer who can help a loved one, please visit my website www.encompasstraining.org, or

Email   Encompasstraining@gmail.com

Call 424.259.2348 

Exciting News!

With my new continuing education that will be completed at the end of May, I will now specialize in:


Pre- and Post-Natal Exercise


Diabetes and Exercise


Cancer and Exercise


Cholesterol and Exercise


Post-Orthopedic Rehabilitation

What I Have Learned From Running

This will be updated throughout my training, as I am sure I will learn new things every day!


1. Do not compare yourself to others.  My fastest 5k pace is one of my best friend's 1/2 marathon pace.  If I compared myself to her, I would be very discouraged.

2.  Don't pick a route where you have to run back and forth over and over again.  It gets very tedious and makes the run a lot harder.

3. Don't text while running.  May seem extremely obvious, but my Cardiotrainer is on my phone so I need it, and it is very hard not to respond to my friends' texts when I receive them, but I am learning not to since it slows me down a lot.

4. Get a Running Partner.  Make sure that they are at least at your level or a little faster than you so you can be motivated to run faster and keep running without stopping.  It really helps to keep you consistent, accountable, and improve.

5. Eat a light meal 1 1/2 to 2 hours before you run.  You don't want to be starving or stuffed while you run.  It's best to have a snack high in carbohydrates and low in fat and protein. Stay away from high fiber and energy drinks!

6.  Follow a Program.  It helps keep you focused on training the way that you need to, reach each goal at a quick pace, and keeps you on track so you are prepared for the race when the time comes.

7. Stay Hydrated!  Keep drinking water all day every day, not just before you run.  Once you feel thirsty, you are already dehydrated.  It is important to stay hydrated to keep your body at it's correct temperature, keep your muscles and joints lubricated, and also keep every cell, organ, and tissue functioning correctly.

8. Don't put your car key in the same pocket as your GPS.  You will lose it. Guaranteed.

9.  Do not choose a path where you will be against the wind more than half the time.  It makes running absolutely miserable.  If you must, bring something to cover your ears.

10. Wear Sunscreen.  Even if it is overcast.  Your skin will thank you.