Running: How to Get Started

New Year's Eve makes most people think about resolutions, starting something new, or making a change.  If you are thinking of becoming a runner, read on to find out how to get started!

First of all, I'm going to preface by saying that if you run, then you are a RUNNER.  It doesn't matter how long or how far or how fast you run.  Once you hit that pavement or trail, then you are a runner!  Be proud of it!

I call myself an average runner.  My yearly mileage is around 360 (roughly 1 mile per day!  Yeah!), while most of the people I follow on Instagram are way above 1,000 miles for the year.  To me, that is INSANE!  I don't have time to run that mileage due to work, and it's just too hot in the summer when I'm off of work.  I consider my 360 miles a great achievement!  So, don't compare yourself to others or you will never keep going.  Start where you are!

I started running in August of 2009 in Phoenix, Arizona.  I know, I know; it's balls hot!  I just needed something to set goals for that I could achieve as I was stuck with a master's degree and no job due to the amazing economy.  So, I decided to start running.  I went to Kohl's and bought some new shoes (not pricey, I think I spent $40) and shorts and a t-shirt. I already had sports bras.  I waited until the sun went down (I'm NOT a morning person!), fired up my click wheel iPod, and made the goal to run around the block to the first light post and back.  That was it.  So I did it.  IT. WAS. HARD.  But I did it.  I could feel my body resisting, but later I could feel my lungs changing as I was laying in bed.  Things were already changing.

The next day, I decided to go a bit further and back.  And I did it.  I could fall asleep easier, I could feel my lungs changing. Each day I decided to go a bit further, until I needed to look up a distance and route on MapMyRun.com.  I mapped out a 2.5 mile route around my neighborhood, and soon that was my daily run. I didn't have a phone with an app to track, or a GPS watch, just my old iPod.  I don't have selfies of me running during this time.  I don't even think I had an Instagram account.  I just ran for ME.  If you're just starting out, I suggest you run for YOU at the beginning.  Then you can find an app or fancy watch to track your stats.  But don't let the stats make you feel any less of a runner.

I didn't run for speed.  But it was nice when I ran it faster than yesterday.
I didn't run to lose weight.  But I did lose 15 lbs in the process.  (I also used the Wii workouts for strength training, and that helped!)
I didn't run to train for any race. I just ran for myself.

Soon, I was wanting a little more.  I decided to sign up for my 1st 5k, and asked some friends to run with me.  They are faster than me, but that didn't bother me.  We started out together at first, but then I told them to go ahead and meet at the finish line.  It wasn't time chipped, and I didn't have a phone or watch to track anything.  It was so empowering to set a goal and complete it. 

From that fall, August to October 2009, I was hooked on running.  It became something I could do, something that made me feel powerful and that I am capable of tough things.

All you have to do is start.

How to become a Runner:
1. Put on your shoes and a good sports bra.
2.  RUN!

Whether your resolution is to start running or be a faster runner, I hope that you have confidence in yourself to become the runner you never thought you could be!  Happy New Year, and Happy Running!

Cheers,
Kasey

I Tried Morning Yoga for a Week to Help Anxiety and This is What Happened

In the past year, anxiety has reared its ugly head in my life.  I find that it really flares up in the mornings, making falling asleep the night before a work day difficult, and very stressful to get going at the start of every day.  Little things would set me off, and I didn't feel good about things until after 10:00 am every day.  I exercise regularly, I leave work at work (most of the time).  I'm trying new things to try to calm the anxiety monster.

This week, I decided to wake up earlier than usual and do some yoga before making breakfast and getting ready for work.  Here's how it went:

Day 1: My alarm went off at 5:42am-- 25 minutes earlier than my normal routine. However, I was already awake. This never happens. Anxiety already had its grip on me. Instead of getting up, I stayed in bed until my usual wake up time. No yoga. Had a hard morning at work.

Day 2: Didn't fall asleep until after midnight, but got up after hitting snooze once. Took my time and did just 5 minutes of breathing and moves I like without a video. Got to work early. Had a better morning. Was asleep by 10:30 with the help of melatonin.

Day 3: Hit snooze once, but got up and did 10 minutes of yoga with a video. Yoga with Adriene is my go-to for yoga videos. She's amazing; check her channel out! Got to work a little early but later than yesterday (thanks traffic!). Had a better morning even though I had to quick make copies and go to duty. Fell asleep by 10:30 with the help of melatonin.

Day 4: Hit snooze twice. Thursdays are hard, y'all! I didn't have time for yoga by the time I got out of bed, but I could feel soreness from my workouts. I did some foam rolling while my eggs cooked. Got to work later but on time, had an ok morning.

Day 5: Hit snooze once, but stayed awake. Did a short video for runners, took my time getting ready, and had a good morning, and overall good day.

It's only been a week, but I think I like this. I am NOT a morning person, so when I workout it's always after work, so waking up earlier is not on my list of things that I want to do. Maybe I will become one of those people who gets up super early and gets their workout in before work, but I have to be at work by 7:40 so I don't see myself getting in a full workout and cool down in before work. However, I do think that getting up 30 minutes earlier and moving my body with a few yoga stretches and breathing exercises is a good way to wake up. I have essential oils and I need to bring them to the living room with me to help that relaxation and focus.

Overall, it's been a good week. I'm going to continue to keep yoga in my morning routine for as long as I can. It's nice to have that time to wake up the entire body and calm myself down before I begin my day.

Cheers,

Kasey

Injury Update: So Far So Good

I ran 7 miles yesterday, and I'm pretty excited about it.

I had 10 on the plan for that day before I got hurt last month.  Since then I've reworked my plan.  Those last two miles were tough- my legs felt heavier than they should have.  I cut back on Camp Gladiator workouts in order to give my body time to recover.  My new adjusted plan is to just finish this race.  I don't see myself getting a PR after how yesterday's run felt.  Usually I don't feel that heaviness until mile 10.  I still have three long runs left, though.  I just wish I could be more active (it would help to shed these extra holiday pounds) in order to build up more speed.  I feel like I'm not getting the speed workouts I need now.

After yesterday's 7, I soaked in Epsom salts.  I didn't ice it because it's chilly in my house, but it feels great.  I didn't feel any soreness at work today. 

Now, I have mountain cedar allergies bothering me.  I took the day off of working out because the medicine I take makes me feel so sleepy and dehydrated.  I figured a workout in this state wouldn't be good for me.  We will see how tomorrow goes.  I will probably need a workout since there is another event using our rehearsal space for one act play and I will be confined to my black box.  It's difficult to rehearse this play without our stage. 

I usually bring a 64oz water bottle to work and fill it up again by the end of the school day.  I got down the road this morning and realized I didn't grab it.  I stopped at the gas station near school and found a gallon of electrolyte water so I grabbed it.  I finished half of it, and I'm about to drink more.  How much water do you drink a day?  Does it leave you satisfied or do you feel symptoms of dehydration?

Have a great week!
Cheers,
Kasey

"The best-laid plans of mice and men often go awry."

The very same can be said for marathon training.  My first week and a half felt AMAZING and I was in top shape to really get some tough workouts in and have a better chance at a PR at the Missions Heritage Half in February.

Then I felt it.  A sharp pain in the front of my lower leg on a easy two miler.  It was sore for a week after, so I didn't work out, didn't run. I taped it up, soaked in Epsom salts, foam rolled, and iced.  I saw a doctor but he was no help. I'm really bummed that I was forced to stop when I was just getting started.  

Since the week of Christmas, I've run a few times and taken it slow.  It definitely doesn't hurt as bad, and when I run it's never above a 1.  So, I'm going to tweak my training plan and see if I can salvage this training cycle even though my race is a month away.

New and Improved Half Marathon Training Plan:

Week of: December 30: easy 2, cross training, 5 miles
Week of: January 6: cross training, easy 3, cross training, 7 miles
Week of: January 13: cross training, easy 4, cross training, 9 miles
Week of: January 20: cross training, easy 5, cross training, 11 miles
Week of: January 27: cross training, easy 5, cross training, 8 miles
Week of: February 3: crossing training, easy 4, easy 2, RACE DAY!

I'm giving myself more recovery after long runs this time around to see how I feel.  If I feel good, then I will add more cross training throughout the week and tempo runs.  It went from a 10 week plan to 6, but I already had one and half in the bank so I guess it's 7 and a half?

I am extremely competitive, so part of me still wants to get a PR on this race, but I have a feeling I will just have to hang in there and hope I can finish at a decent time now that I've lost 3 weeks of training.

Thanks to KT Tape, compression socks, ice, foam rolling, Epsom salt, let's see if we can get this back on track!

What are some challenges you had to face during training?

Cheers,
Kasey