(check out the great picture below of Deidre, Wendy, and Barb at the St. Charles Half Marathon - congrats to all who ran the half- or full-marathon)
Okay, think back a few months - how many of you actually thought you could put in 40 running miles in one week? Six months ago, many of us were completing our first half marathons and feeling like we could tackle anything - including a marathon. We signed up, decided on a training plan, bought new shoes, and charged ahead full steam into an adventure none of us imagined would bring so many ups and downs. We've all faced injuries, doubts, heat, rain, and insecurities. But along the way, we've seen successes, big and small, on our runs and have made some great friendships that have kept us on our feet. From smiles and laughter and complaining to coffee and bagels, we've found those bonds that truly make HalfWits Gone Wild an amazing experience. Without all of you, I'm sure I would have given up a long time ago, or at the very least not enjoyed it as much as I have! I certainly appreciate all I've learned from more experienced runners.
But this is not the week to sit back and reflect on how far we've come, because we've still got more than 90 miles to go plus the marathon. So this week, focus on sticking to your plan and getting quality running miles in while staying healthy and strong. For those of you on the "disabled" list, awaiting doctor's approval for running or increasing mileage - be patient and get in all the cross training you can. It may take some time to get your "running legs" back, but the cross training will help preserve the cardiovascular fitness you've worked so hard for.
I've been reading up on relaxation techniques for runners facing the challenges of a big race such as a marathon. According to what I've read, many runners generate more intensity than they can comfortably use in a race. Exercises that help relax the body and the mind are important in a training plan. One such relaxation routine is outlined in Runner's World's "Training Smart" booklet and involves three phases:
- Get Loose: Concentrate on one part of your body at a time, tensing the muscles in that part for 10 seconds and then releasing the tension while telling yourself to "let go" for another 10 seconds. Start with your toes and work all the way up to your forehead.
- Breathe Easy: For ten minutes, follow a pattern of inhale-hold-exhale breathing. Inhale for 4 seconds, hold it for 4 seconds, and exhale for 4 seconds. In each exhale, repeat the word "breathe easy".
- Concentrate: Focus on an object that will connect you to running while repeating a phrase or word that allows you to block out all thoughts and images other than the one of you running. For example, hang an old race bib number or a photo of you running on a wall and simply repeat the word 'run' over and over again for a few minutes.
Repeating these exercise will strengthen the connection between relaxation and the three stimulas words or phrases. Eventually, mere thinking of the words will elicit that relaxed feeling you've practiced and just perhaps, help alleviate some of the tension that will accompany your run. Here's and interesting "ezine" article about runners and relaxation: Breathing and Relaxation Techniques for Runners
NOTES:
Tshirts are in and I'll pass them out as I see you this week. I'd like to take a group picture after our Saturday run this week in our HalfWits Gone Wild Shirts. If you didn't order a shirt, wear your HalfWits (the long sleeve blue shirt), or any other white or dark blue shirt you have. We'll take the picture before we run at 6:30 a.m., so if you don't want to wear the shirt to run, you can change before we head down the trail.
Washington Park Thursday: 5:30 p.m., five mile run: stay tuned for route
Saturday - the big 20 miler - leaving Panera at 6:30 a.m. right after pictures! Panera West to Chatham follow the directions for the 20 mile route - water will be available at every 3-4 miles
Miles and Margaritas: Thursday, October 5th -Xochimilco's (by the mall) after a short run.
Keep up the great work everyone - the power of the group is absolutely amazing!Mary
"......But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep. "
from Stopping by the Woods on a Snowy Evening by Robert Frost
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1 comment:
You are so good at this Mary. You've put alot of thought into your blog and alot of work into organizing the marathon training. You must be a born leader. You must be really proud of yourself and the whole group. I know how much of a committment it is to take charge of something like this (because of Tim, definitely not me) and I just want you to know that I admire your effort.
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