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 7th 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
Source: Information for post can be found at http://www.marathonrookie.com/half-marathon-training.html
