Half Marathon Training: Week 3

I finally understand the beauty of running in the rain.

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
  • Monday: Yoga/Walk
  • Tuesday: Run 3 miles
  • Wednesday: Plyometrics
  • Thursday: Yoga/Stretch
  • Friday: Speed Work
  • Saturday: REST

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.

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Wins of the Week

The burst of energy I woke up with this morning and the happy sunshine streaming through my office window can only mean one thing– It’s Friday! This week has been a rough mental health week, and although I am well aware of the triggers it can always feel like a slow crawl back to stability. That being said, if there is ever a week to focus on my Wins, this would be the one!

  • I finished a book. If anyone reading this has been struggled with any sort of mental health issue, you may know that concentration may be a huge challenge. As someone who read the last Harry Potter book in just over a day, part of me is heartbroken to say that it had been well over a year since I had been able to read an entire a book. It took about a month to finish this book by breaking down reading into smaller chunks of time, but I felt a sense of accomplishment.
  • I was able to delegate responsibility at work. At my organization, I manage a caseload of about 55 clients. I typically schedule 38-40 hours of individual therapy sessions per week, attend 5-7 meetings monthly, facilitate a group twice monthly that consists of 15 additional clients, and somehow squeeze in time for paperwork and outreach calls in between. Needless to say, all of my days are incredibly busy. I spoke to my supervisor about feeling overwhelmed and we agreed that it would be best to hand my group off to someone else who has a less established caseload to maintain. With my group facilitating nearing its end, I can already feel a little relief.
  • I didn’t feel like a bad employee for delegating. Typically, admitting that I do not have the energy to perform well at a task would lead me to believe that I’m bad at my job. I learned how to catch these thoughts in therapy, but this time I didn’t even need to catch myself because I didn’t have the thought. That’s progress, folks!
  • I painted for the first time in about 10 years. I used to paint all the time, more of a hobby than a coping skill. I was always a perfectionist when it came to creativity, but when I picked up a paint brush this week, I simply focused on playing with color however I was inspired to. I definitely felt rewarded and mindful and just…. emotionally better!

Honestly, to a certain extent, I’m just thankful for making it through the week without completely spontaneously combusting.

Now turning to you, Warriors! What have been your biggest wins of the week?

101 Coping Skills for Depression

  1. Identify potential triggers
  2. Identify your emotions
  3. Take a walk
  4. Call a friend
  5. Practice deep breathing
  6. Meditate for 5-10 minutes
  7. Draw a cartoon
  8. Write 5 things you love about yourself
  9. Stretch for 10 minutes
  10. Go for a run
  11. Play with a pet
  12. Make a playlist of feel good songs
  13. Listen to your feel good songs
  14. Dance
  15. Paint a representation of your emotions
  16. Make a collage using old magazines
  17. Practice handstands
  18. Do 10 push ups
  19. Go for a bike ride
  20. Clean your apartment
  21. Take a shower
  22. Put on your favorite outfit
  23. Style your hair
  24. Read a book
  25. Take a drive
  26. Take photographs
  27. Stay hydrated
  28. Go window shopping
  29. Socialize with someone
  30. Avoid judging your emotions
  31. Create a simple to do list and complete at least 3 things
  32. Cook a healthy meal
  33. Practice yoga poses
  34. Make jewelry
  35. Look at your rock collection
  36. Paint your nails
  37. Put on a face mask
  38. Play with makeup
  39. Video chat a loved one
  40. Free write in a journal
  41. Let yourself cry
  42. Go somewhere very public
  43. Bake
  44. Drink tea or hot chocolate
  45. Look up recipes
  46. Rearrange your apartment
  47. Watch stand up comedy
  48. Practice positive self talk
  49. Use a stress ball
  50. Make slime
  51. Go for a hike
  52. Sit under a tree and read
  53. Spend time in nature
  54. Sit by a river and listen to the water
  55. Read poetry
  56. Look at art
  57. Put a puzzle together
  58. Water your plants
  59. Write a poem
  60. Play ukulele
  61. Make a list of long term goals
  62. Watch America’s Funniest Home Videos
  63. Identify 10 positive thoughts
  64. Write a gratitude list
  65. Read inspirational quotes
  66. Write a song
  67. Get enough sleep
  68. Use essential oils
  69. Take a bubble bath
  70. Plan an activity
  71. Look outside mindfully
  72. Go outside
  73. Crochet a scarf
  74. Listen to a podcast
  75. Play a board game with a friend
  76. Plan outfits for the week
  77. Sing
  78. Practice visualization
  79. Watch a movie
  80. Meal prep
  81. Challenge any negative thinking
  82. Color a picture
  83. Get a massage
  84. Get your nails done
  85. Make worry stones
  86. Go rock picking
  87. Use progressive muscle relaxation
  88. Engage in problem solving
  89. Watch videos of funny children
  90. Write a letter to yourself
  91. Play a sport
  92. Make extra time for yourself
  93. Use lavender room spray
  94. Identify your strengths
  95. Do a body scan
  96. Look at old pictures
  97. Learn a new craft
  98. Spend time with a family member
  99. Volunteer
  100. Light a candle
  101. Explore somewhere you’ve never been

Half Marathon Training: Week 1

If someone told younger Kelly that I would be training for a half marathon, I would have been crippled with laughter. That being said, here I am typing a post after successfully completing Week 1 of training. I am so excited and proud of myself for taking on this challenge, and I am eager to share progress updates along the way. It is my hope to share my experience with each week of training leading up to the race.

While developing my training schedule, I heavily researched important fitness workouts for distance runners/half marathon training and tailored them into a routine that fits for me.

Here is what my Week 1 looked like:

  • Sunday: 4 mile run at an easy pace
  • Monday: Pilates
  • Tuesday: 3 mile run at an easy pace
  • Wednesday: Plyometrics
  • Thursday: Yoga
  • Friday: 3 mile run at an easy pace
  • Saturday: REST

The day before I started Week 1, I completed a 5k race with 25 obstacles, so during my 4 mile run on Sunday, I was feeling the burn! But that didn’t stop me, and I was proud to have run the longest distance I’ve ever completed without having to take a walking break.

For the workouts on Monday, Wednesday, and Thursday, I simply used YouTube to find workouts. I typically refuse to spend money on workout tapes, because I am so picky about the routines I complete. I really want something fun, active, and challenging. Although I have developed independent routines at times, I find that I perform best when working out alongside someone who is encouraging and positive– so I turn to YouTube if I can’t find a training partner.

By the time Thursday came around, I was SO EXCITED for my yoga day. While I felt strong and powerful, I also felt that my body needed a relaxing break and a deep stretch. This week really motivated me to take extra time for a deeper and longer stretch after workouts and runs throughout the week. Although I struggled with time management and getting the run in on Friday, I adjusted my schedule to complete my 3 miles bright and early in the morning (not ideal for me, but we make changes where we must).

If I had to change anything about Week 1, I would probably have switched yoga and plyometrics. In retrospect, I think yoga in the middle of the week would have nicely split up the routine and led to a greater sense of balance. As well, I think a more active workout on Thursday would have pumped me up better for my last run of the week on Friday.

Lesson of the week: Find your motivation.

Is anyone else training for distance running? I would love to learn tips and tricks from more seasoned distance runners (and I have had this crazy fascination with researching training routines…… who am I???!!).

Why I Stopped Sleeping With My Phone Next to my Bed

Sometimes our cell phones seem like an extension of ourselves. They are useful little boxes that remember our appointments, stay in contact with our friends, and share our memories with the touch of a button. It can be difficult to think of cell phones as what they are: a tool. So, I decided that if I don’t feel the need to sleep with a hammer next to my bed, I don’t feel the need to keep my cell phone there either. Here’s why:

Late night cell phone use can lead to lack of sleep.

We’ve all been there: we turn the lights off, settle into our blankets… and then scroll in Instagram for the next hour instead of closing our eyes for some well-deserved snoozing. Further than that, using cell phones in the dark can more intensely expose our eyes to blue lights, potentially causing damage in vision or interfere with our ability to fall asleep.

We are not yet aware of potential health risks.

While there has not been research that proves cell phone use causes cancer, we do know that cell phones emit small amounts of electromagnetic radiation, which can lead to tumor growth. However, since they are such small amounts, cell phones are safe to handle for individuals who are not more vulnerable to radiation. This being said, clear links between cell phone use and health risks are not yet clear—which makes me want to be more safe than sorry.

I wake up more easily in the morning.

I am not a morning person. In fact, I have been known to set my alarm early just to hit snooze for the next hour. A few months ago, I started sleeping with my phone across the room from my bed, and I initially felt resentful that this little music-making pile of metal was dragging my lazy bones out of bed on the first ring. It slowly became much easier to wake up in the morning at the first chime of my alarm.

My mind is clearer as I’m drifting off to dream world.

Incorporating an hour of phone-free time before bed each night has helped me make the space to check in with myself. Having the opportunity to read, journal, or simply reflect has allowed me the space to get any leftover thoughts from the day out of my head before putting my head onto the pillow.

Disconnecting from my phone on a regular basis has allowed me to use my time effectively. Although, I still find myself frustrated sometimes that I have to crawl out of bed to get the loud noises to stop. Overall, I’ve felt positive in my decision to start sleeping disconnected with my phone—and it seems that my brain and body are thankful, too!

I Quit Social Media and This is What Happened

The power of social media can be an amazing tool. Through the click of a button, we can share ideas, connect with friends and family, and facilitate political change. Although it’s a useful tool, it can also be a dangerous one. Excessive social media use can lead to addictive behaviors, increased mental health concerns, and challenges in time management. It may be important to explore the role that social media plays in our lives to better determine the purpose it serves. After noticing myself grow increasingly frustrated with social media, I decided to take a break. I deactivated all of my social accounts. This is what happened:

1. I stopped comparing myself to others.

  • People only post the best parts of themselves on social media. Realistically, I know this, but that didn’t stop me from noticing the feeling I got seeing other people’s perceived happy lives flash on my screen consistently (getting married, growing families, buying homes). It seemed impossible to not feel behind. After deactivating my accounts, the invisible clock stopped ticking. I could more easily focus on accomplishing my goals without putting unnecessary pressure on myself. 

2. I lived in the moment.

  • The most significant change I noticed was that I spent less time posting about what I was doing and became more engaged in what I was doing. I no longer had to show that I was having fun, but I could simply focus on doing just that: having fun. I engaged more with others, stopped using my phone as a distracting crutch in uncomfortable situations, and felt more connected to my surroundings.

3. I put my phone down.

  • If there is one thing I already knew before starting this project it’s this: social media can be a gigantic waste of time if one allows it. And I allowed it. Oh, boy did I allow it. Being unable to fill my spare time with Facebook scrolling, deep diving profiles, and the like allowed me to fill my time with more productive tasks. I redecorated my apartment, read books, listened to more music, and procrastinated WAY less.

4. I connected with others in a more genuine way.

  • In therapy, I made my own connection between socialization and my mood. I am a person who really benefits from quality time spent with others. It’s my love language, if you will. I realized how distant social media had made me feel from my loved ones—like I was watching their lives scroll by from the outside.  By taking social media out of the equation, I found more effective ways to keep in touch with my loved ones. With my friends and family, I stayed connected through phone, text, or in person, and I felt growth in my relationships that I largely contribute to taking a more active role in maintaining them.

5. I embraced my authentic self.

  • I have always been the weird drama kid with tie-dye shirts, lime green jeans, and Chucks thrown together into what I used to call “fashion.” I have never been the person who cared for others’ opinions and have always prided myself on marching to the beat of my own drum, but somewhere I got lost. As I grew older, I started focusing more on how I was perceived by others, and it took doing this experiment to notice that social media played a significant role in that. I am already someone who puts a ton of pressure on myself, and by comparing myself to others on the internet, that pressure grew even bigger. After putting my phone down, I stopped caring. It made it SO easy to focus on myself, my hobbies, and my goals. 

It has been about two months since I have logged into my Facebook account, and I don’t see myself scrolling in the near future. Of course, social media can be a great tool and resource for staying connected to others, and I can only speak from my experience in learning that social media impacts my life in a way that is not always so great. If anything, this experiment has taught me to be more mindful of how I am spending my time, and I encourage others to examine what aspects of their daily routine may not be serving the best purpose. Have any Wellness Warriors out there eliminated anything in their lives that turned out to me more hurtful than helpful? Let’s talk about it in the comments below!

How to Overcome Regression Toward Goals

Picture this: It’s been a months-long streak of hitting wellness goals. You go to sleep at a normal time and sleep well, embrace a healthy diet that a few years ago you would have scoffed at, and actually find yourself LOVING engaging in regular exercise. And then, boom—you go on vacation, your car gets totaled by a deer, stress builds. Routine goes out the window, and it feels like all of the progress that was made is quickly crawling away from the fires that have engulfed your once safe little nest. 

The thing about fires is that they go out eventually. The flames may burn us, but we can avoid the spiral of negativity and douse the fire with water and positivity until we are left to lick our wounds and move forward. Most of us know how difficult it can be to get back on track when life happens.

Here are 5 powerful strategies to moving forward after hardship attempts to derail progress.

  1. Identify the root of the backslide
  • Before we can find a way back, we need to identify what contributed to our slide in the first place. This can include increased stress from life changes, self-defeating mindsets and behaviors, illness or injury, challenging or more frequent life events, and/or challenges in time management. For example, my car recently got totaled. Working out daily was impossible when I needed to spend my free time looking at cars, talking to my insurance, taking my car to various inspection sites. Attending to my car had to become my priority, given that I commute to work by driving.

2. Try a different approach

  • Maybe while you were exploring the root of the backslide, you discovered some real barriers to working toward goals. Maybe you’ve been planning to exercise in the mornings, but can’t go to sleep early enough? Maybe you’re finding difficulty keeping up with a healthy diet due to limited variety of fresh foods at the grocery story you go to. Achieving goals may require some changes in approach, and that’s okay! Methods are going to look different for everyone. It’s all about finding what works best for you and using that to your advantage.

3. Create a schedule

  • I love schedules. I mean it— I LOVE them. Nothing makes me feel more organized than having a plan—even if it’s just loosely followed. My Sunday routine includes sitting down and planning the week—exercises I want to focus on, meals I want to eat, self care activities I want to do, and other tasks or errands that need to be completed. I create a schedule based on what my week looks like and then try my best to stick with it—but life happens, so I’m always gentle and understanding if my schedule changes in small various ways as the week goes on.

4. Find accountability

  • Studies show that the more people that know about your goal, the more likely you are to work toward it. Working toward holding yourself accountable is monumental in achieving goals, but better yet, finding other people who can hold you accountable creates a whole new layer of support in actually doing what you say you’re going to do.

5. Be gentle with yourself

  • Imagine me shouting the following from the tallest rooftop: Embracing positivity toward self and challenges can make or break the ability to overcome obstacles. Understand that backslides happen. Working toward a goal will not always be a forward motion—sometimes it feels like two steps forward, one step back. Negativity and frustration toward self or circumstances can cause one to shut down and can be a deterrent to finding motivation to work through failure. If needed, go back to the basics until you start to feel your groove again.

As Wellness Warriors, it’s important to put more emphasis on the sense of accomplishment we have when achieving a goal and decrease the focus we may put on barriers. We can choose to interpret hardships as an opportunity to utilize healthy coping skills and celebrate our strength, resiliency, and power. 

Happy Tuesday, Wellness Warriors! Here’s to hoping that the schedule I have outlined for myself allows me the ability to port more consistently now that my car fiasco is resolved!