When I decided to train for a Half Marathon, I wanted to utilize training as a way to incorporate a more stable running routine into my lifestyle. I knew that the following helped: being outside, being around people, exploring the city, exercise, listening to music, taking deep breaths. With running, I could do all of these things at the same time. These simple pleasures coupled with the influx of endorphins are a major component of what keeps my brain from feeling like sluggish mush buried under 10 feet of black goop.
I failed to estimate the challenges of caring for sore muscles, using intense mental energy, attending to detail to avoid injury, REMEMBERING TO STRETCH. But the Buddha said if there is pleasure there must be pain, and so here we are- completing Week 4 of Half Marathon Training, noticing the pain, but focusing on the pleasure… and adding in some hard hitting speed and strength training to really squash that Week 3 plateau before heading into some serious recovery work.
Here’s what Week 4 looked like:
Sunday: Run 7 miles
Tuesday: Stairs (a mile distance)
Wednesday: Arm Strength Training
My most intense workouts for the week were stairs and sprints. I join many city residents at the Philadelphia Museum of Art, channeling my inner underdog to mindlessly run up and down the Rocky Steps.
I usually do about 11-15 rounds of the steps, which usually equals about a mile of stairs. As for sprints, this cardio addition is just a way to increase overall pace. Similar to the speed workout in Week 3, Sprints include alternating between running and sprinting from block to block until I reach my distance goal.
Lesson of the Week: Acknowledge the pain, but focus on the pleasure. I love running for the improvements in mood that I have experience since adding regular exercise into my routine. I have been so thrilled with feeling both physically and mentally healthier that I sometimes fight the urge to push myself too far. Remembering that a major part of training for a half marathon is avoiding injury so I can actually do the half marathon has been the key for me to monitor my pain and take extra care of my body.
Which leads me to my question for the runners out there in Wellness Warrior World: What is your key to avoiding injury?
Come one, come all! Have you been running around your city jamming out to an “Emo Forever” Spotify Playlist and letting Gerard Way fuel your mind and your legs as the miles pile on? If not, you probably don’t know the struggle resisting the urge to play air guitar on a 6 mile run, as to maintain good form. Week 3 came hard and fast, and my biggest struggle this week was navigating through the frustrations and fears of plateauing.
Week 3 was a true challenge in attempting to balance pushing myself enough to reach my goals, but not hard enough to cause injury or burn out. There was a new focus on both my mind and body. My brain said, “Push yourself harder or you’ll never be ready in time,” while my body urged me to avoid pushing my lungs into a pace they weren’t ready for. My muscles felt ready, but every time I attempted a faster pace, my body felt overheated and I quickly ran out of breath and steam. I realized I needed to decrease my pace, which definitely solved the issue!
With that in mind, here’s Week 3:
Sunday: Run 6 miles
Tuesday: Run 3 miles
Friday: Speed Work
I enjoy speed work in a variety of ways. For speed, others recommend hill repeats, plyometrics, etc., but in the city it can be difficult to find a good easily accessible hill. Instead, I might find a good, long set of stairs or a ramp. My typical go-to is a quick run workout. For a run workout, I will walk for a block, run for a block, and sprint for a block, and repeat this until I’ve hit whatever the distance goal I’ve set for myself. This week I learned that my body is in good shape, but my cardio needs work- hence the frustration.
Lesson of the Week: Go at your own pace. In the weeks before, I put pace goals on each run workout. From here on, I am just going to focus on completing the miles at whatever pace my body allows. I want to put more emphasis on how I feel physically instead of focusing on the pressure of not feeling fast enough- I’m out there, I’m running, I’m working to achieve a goal. If that’s not good enough, I don’t know what is.