What's next?!

As is typical devoting so much time to a big race, I start thinking what's next?!  It felt super weird today to not rush straight to the gym for a long run.  I do have a post race taper schedule so as not to over do it on my legs.  There is no chance I want to give up on running though.   Here's what I'm thinking:

Last year I tried to make a goal of running a race every month, and then that did not happen.  Let's try again this year!

Since we're headed back to Athens for Thanksgiving, I couldn't find a Turkey Trot on Thanksgiving Day.  I have wanted to do one since last year, but no go.  Vitamin F's Virtual Thanksgiving 5k is a perfect stand-in this year. 

This is an easy (easy, say what?!) 5k.  It's the Jingle Bell Run/Walk in Raleigh.  I got my friend KayD to sign up for it too.  I'm super excited to be able to actually run a race with KayD!  I'm hoping it won't be too chilly. 


I honestly can't find a good January run to join in...so maybe another virtual race??

Now, I have another friend who mentioned running this.  I'm a little scared as I heard it involved eating a dozen donuts, but she assured me you only have to do that if you want to win (um, doubt I'm ever actually running to win against anyone but myself).  It's a 5 miler, which I think I can do awesome at.  I'm starting to think 10k's are really going to be my distance.

I have a couple March/April potentials...

KayD may run the Publix Half Marathon in Atlanta.  If she does, I am all about doing it with her.  That's March 18.

OR

April 15 2012:  The Flying Pirate Half in OBX.  I just had such a great experience at my first OBX half, I'd love to run my second there.  It'd be another flat running ground, but a different route than my first.  I'm considering it even if I do decide to do the ING Georgia Half!

Now I haven't maxed out my credit card registering for any of these races yet because I don't want to work my body too hard.  I also know it can/will be a challenge training through the winter.  I'm going to feel it all out, and I'll keep you posted!

I promise I'm still running.

That's right!  I've been slacking here and over on the other little bloggie.  I did want to pop in for a quick update on my training plan.  I already updated on how the first two weeks of training went.  Let's check out the next 5 weeks!

You know the breakdown. 

Areas I've been slacking in:  Cross training & stretching.  Seriously.  Six days a week of exercise is TOUGH.  D has been traveling less which allows me lots more time to spend with him.  Ideally, I'd love to yoga on Mondays.  The YMCA that I am a member of doesn't offer yoga until like 7:30 at night.  I just can't do that with dinner and activities with the husband.  Often times, I'll switch my Tuesday run to Wednesday which results in missing cross training.  I know how important strength & cross training are.  I'm hoping I can improve!

Green star explanations:  I did not run the Raleigh 8000 8k.  That was the weekend the infamous Hurricane Irene blew through.  I just was not feeling that 4 miler.  I did miles instead. 

Overall, I'm still really happy with my training.  My stars continue to outweigh the missed workouts.  I've consistently completed three runs every single week.  That's something to be proud of in itself.  I'm currently finishing up week 9 (sorry I left out week 8).  That still leaves me with seven weeks until the half marathon.  I've totally got this.

OBX training update.

Today officially marks the end of week two of my OBX marathon training.  In all honesty, it doesn't feel much like half training because I really haven't been doing anything different.  Here's a clip of what weeks 1 & 2 looked like:

As you'll notice, both weeks only require a total of 10 miles.  That's not too bad, right?  Here's what was actually completed:

So I assume if you care that much, you'll have to click it to make it bigger.  I've consistently missed two days per week, each being strength or cross training.  While my miles are still slow, I ran on a different brand on treadmill for the second Tuesday run and noticed it is significantly faster.  I've amped up my speed if I am forced to run on the older treadmills.

To break it all down:
Running:  My method is to run at a slow, easy pace for the first half of week day runs.  After the half, I increase my speed by 2-3 notches for each song.  This is a way for me to sort of get in speed work while feeling like I'm being productive on the treadmill.  For my first Sunday run, I utilized the same method.  Today, I won't.  I plan to stop worrying about the time, and keep an easy pace.  I am going to attempt to include a treadmill hill program in order to semi- begin prep for outside running again (which I plan to incorporate starting in September).
Cross Training:  I've been doing the elliptical, but I'm not sure that this is appropriate cross training.  I don't have a YCMA (where I work out) appropriate swim suit, so swimming isn't an option now.  I don't have a good outside bike, so that isn't an option either.  I'm all for recommendations!
Strength:  I'm planning to incorporate the 30 Day Shred again when I start outside runs and going to the gym less.  The first week, I did a circuit of the New Rules for Lifting for Women plan with one of my friends.  I may try the book at some point.  For now, I'm content with using my Women's Health app with quick circuits.

I know strength and cross training are important and will help prevent injuries during the half.  I plan to continue to find ways to make these a part of my weekly routine even if it is tricks at home.  I haven't started foam rolling yet.  I am pretty happy with my progress from the last two weeks though.  It has been difficult making the rush from school to the gym most days of the week.  I look forward to outside training again.  It has been easier since D has been out of town a lot within the past two weeks.  As he starts being home again, I need to ensure that I make morning runs a priority to get in my training.

UPDATE:  It's official...the other treadmills are faster.  I did the same 4 miles + added a hill program + maintained the same easy speed and finished in 50:29 (read: a minute and a half faster than last week's on the other treadmill).

Distance running tips.

While I haven't been doing too much distance running, I've been thinking quite a bit more about it since my half training officially starts in two weeks.  I got lots of advice from other runners when I posted about my half training schedule.  I've determined a list of things I want to do in order to not get injured or pass out during my long runs.


FOAM ROLLING

[Via Amy]

Amy posted a wonderful blog about foam rolling recently, which I plan to reference once I start rolling.  I love the fact that foam rolling is sort of like an at home massage (although I'm hearing it's certainly not as relaxing).  Since this little runner certainly can not afford weekly, or even monthly, massages, I think foam rolling might be my key.  It is supposed to help sore muscles recover faster.  Amy, who is not a professional but has been rolling and done lots of research, says that foam rolling involves rolling muscles over a dense foam cylinder (foam roller) to massage muscles.  You basically roll over the knotted or tense muscles.  The roller pictures above is Amy's Trigger Point Grid Foam Roller.  Her post links to lots of others and is perfect for beginning rollers!  I'm hoping to get a roller next month.   

PROTEIN & CARBS

I honestly have not thought much about what I eat before or after my runs.  Danielle mentioned that she eats carbs and protein right after she finishes a run as it gives your muscles something to use to rebuild themselves.  I'm interested in a good bar to supplement the lost calories from a long run.  Vanessa has reviewed some bars that I plan to reference in the future.  I need to research appropriate eats for pre-runs.

HYDRATION & ENERGY DURING RUNS

I have yet to score an appropriate hand-held water bottle, but I know this is going to be crucial for my long runs.  I can not even be passing out on the sidewalk around here.  There is no telling what might happen to me.  For runs over 6 miles, I'm going to start using something like the GUs for additional energy.  

Having yet to try GU, I'm not sure if the consistency will work for me.  I've heard good things about Sport Beans as well.  The REI in Raleigh has a really good selection of energy "stuff" that I'm probably going to sample to see which works best for me.  

STRETCHING

I am really bad at stretching, but I know it is important for me.  After running for an hour+, I sort of just want to get home, drink water, and shower.  I don't want to spend more time stretching.  I really need to make this part of my running routine though.  If I treadmill run, I shouldn't leave the gym until I stretch fully.  When I run outside, I need to immediately stretch upon returning home.  I can't wait for an injury to start making stretching a priority.

Any tips I'm forgetting?