Guest Post - Running my Fist Half Marathon

Guest Post

Last week I was thrilled when Victoria offered me the opportunity to do a post on completing my first Half Marathon! I’m going to share with you a bit about myself, then my motivation, training, nutrition and any tips for those considering running their first Half Marathon.

About Me

I am one of Victoria’s very good friends; I’ve known her since middle school and we hang out with the same group of friends. I am an extremely busy lady balancing three jobs as a full-time Marketing Specialist at an IT company, part-time Game Operations staff with the St. John’s IceCaps and an RPM Instructor at GoodLife Fitness Clubs. Luckily, these jobs still allow me to live a very active social life and the chance to unwind, because working three jobs can become extremely overwhelming at times.

I have always been trying to maintain an active and healthy lifestyle. But it has only been over the past year where my life has changed considerably when I decided to make healthy living a priority. I was unhappy and uncomfortable with how I looked and felt so I decided I needed a change. I work in downtown St. John’s on Water Street and there is a GoodLife club right across the road (Bonus!). I began doing lunch hour RPM classes. RPM is a 45 min moderate to high intensity indoor cycling workout where you can burn up to 675 calories on average. There are many benefits to this class including the release of endorphins that leave you with a natural high. I hated to miss a class and was going 5-6 times a week; I was hooked! 

The instructor at the lunch hour class noticed I was always there. One day, she approached me and said they’re currently recruiting for new RPM instructors and that I should attend the next audition. With about a month to prepare, I spent every waking minute on a bike. I wanted this so bad. I completed my audition in May along with about a dozen other potential instructors, I wasn’t too sure about my chances but I figured it was worth a shot. I was told I’d receive an email if I was going to advance for training. I waited and waited and finally got the email that would forever change my life. Next thing I knew I was on a plane to Nova Scotia where I was going to spend a full weekend of training towards the first step to becoming a Les Mills RPM Instructor! I successfully completed the training, and then spent 3 months from June – August training to submit a video that would be sent to Les Mills Canada for certification. I received an email on Monday, October 7^th at 3:18PM on the successful completion of my RPM video and announced an officially certified RPM Instructor J

Never in a million years had I thought I would be a fitness instructor. Now I’m teaching classes 4-5 times a week and I’m able to share my passion and motivation to members that attend my class. Along with teaching RPM classes and attending the gym on a daily basis, comes clean eating and training properly and I have never felt better! My lifestyle has made a complete 180 and I credit all my success to hard work, dedication and motivation from my friends and family.   

 

Thankfully, Vic and I share the same motivation and goals when it comes to living an active, healthy lifestyle. We bounce ideas off each other, push each other at the gym and set goals that allow us to keep our minds and bodies in check.

 

Pushing Further

Back in November Vic registered for the 11K Run to Remember. I realized that this was the perfect opportunity for me to start building new goals and pushing my body further. I was always a runner but only on the treadmill and had never registered for a race before. So I registered for my first ever race and completed 11K in just over an hour. My goal was to just finish, so I was extremely happy with how I did. It was an incredible accomplishment for me with the short amount of training I did and for someone who doesn’t normally run outside.

This accomplishment motivated me to set another goal, a bigger one. In November I registered for my first Half Marathon, the Hypothermic ½ Marathon hosted by the Running Room. This left me with 9 short weeks to train for what would be the toughest thing I have ever put my body through to date.

 

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Motivation

So that was it, I signed up to run a Half Marathon, there was no looking back. Building mental stamina is essential. It’s one thing to be motivated to begin training. It’s another to stay motivated every day. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face.

Goals

Finish time goals, weight loss goals, “just finish” goals…we all have a reason(s) for wanting to run a half marathon. You must have the right goals and reasons for running in order to be successful. I had a “just finish” goal in mind, this was my first Half Marathon; I just wanted to finish it.

Wear the right gear

Treat your feet to a good pair of running shoes (or three!). Running shoes will be the most important piece of gear. Shoes are designed to fit feet with different arches, pronation, and more. Visit a local specialty running store to find the best shoes for your feet. I treated myself to a pair of Salomon Speedcross Trail Runners, not your typical running shoe and it was a road race but they were ideal for this race where I could encounter snow, ice, etc. I visited the Running Room and they suited me up with a Running Room jacket and a North Face thermal long-sleeve shirt and I also bought a pair of Lululemon speed tights. When I went to pick up my race kit, every runner was given Running Room gloves and toque as well. All this gear prepared me for the challenging, cold conditions. Just remember; lightweight warmth without sacrificing breathability.

 

Nutrition

Carbohydrates provide the fuel runners need. During half marathon training, 65% of my total calories came from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of my total calories came from unsaturated fats. During my 9 weeks of training I made sure to get the get the proper nutrition to stay strong and allow for adequate recovery.

Recovery
 

Obviously, it is important to run for half marathon training, but recovery is equally important. I did not run every day. Your body needs to rest between runs so it can recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods at the right time also play a vital role in recovery.

Hydration

On runs of an hour or more, I carried fluids with me everywhere and consumed 6-8 oz. every 20 minutes. On days that I did not hydrate enough, were days where my training suffered. Drink ALL the water.

Avoiding Injury

I used my non-running days to rest and recover. Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.

Pre-Training

Before you begin half marathon training, you should be able to run for at least 30 minutes without stopping. Distance is not important right now. You just need to get your body used to running. I got this advice from several avid runners so I felt I was in the right place to train and complete a half marathon.

Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.

Training

I gradually increased my mileage each week. As a general rule, total weekly mileage should not increase by more than 10% from week-to-week. I completed a 10 mile run about three weeks before the race; this would be enough to prepare me for the finish. I then tapered off in the final weeks leading up to the half marathon to allow my body to recover from training and so I would be strong on the big day.

Following is a recommended beginner half marathon training schedule I used. This schedule assumes you have been running for at least four weeks and can run 30 minutes without stopping before beginning the schedule. Where I was 9 weeks out instead of 10, I started on week 2 and went from there.

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Half Marathon Day

I began tapering in the final weeks before the half marathon to help my body recover from half marathon training and be strong for the big day. I also did a carbo-load the week leading up to the race. Given the atmosphere at this marathon, I was full of adrenaline after leaving the starting line. One thing I had to keep in mind; distance running is about endurance and pace is critical. Maintain pace to save everything you have left for your big finish!

 A Little Reminder

And there you have it folks, my first accomplishment of 2014; I completed my first ever half marathon. It was one of the toughest things I have ever put my body through but totally worth it. I’m the type of person that likes to set goals and work towards them. This goal kept me on track to train and eat properly. Yes, I may have slipped up a few times with late nights and 5 o’clock beers on a Friday night but it’s all in moderation.

 

I like to think I’ve inspired and motivated people to establish and work towards personal goals. My next goal is to run the Tely 10 but under a certain time. I’m always looking to challenge myself and I suggest you do the same; because without challenge you don’t see change ;)

Source: Information for post can be found at http://www.marathonrookie.com/half-marathon-training.html