I've decided to keep a online journal entry of my 1/2 + marathon training. I was never a runner but my bf started running. He first began with a half marathon running the Rubber Ducky at Burnaby lake last year of 2018 and he ran the BMO in May of this year. So I've decided on my own that I wanted to run the half and full. I wanted this to be a goal in my life to at least run it once or I mean twice. So I've started training.
TRAINING GUIDE
The half marathon is in the 2nd week of October. My bf lives close to Burnaby lake so it is a great place to start and train there. My training started 4 weeks ago. I'm on my 5th week and I'm training using Rob Watson training guide, who is a 4 x Canadian National Champion, 9 x Canadian National Team member and Lululemon ambassador. The half marathon training consists of 14 weeks of training. It consists of yoga, meditation, fartlek, tempo, interval training. My longest run so far is 16k. Each day is a different workout. I usually put in abs, arms, squats into my routine as well. My rest days will be these days.
Running 10 k's are a lot easier now but the challenge right now is the longer runs ie. the 15k+ runs. It takes a lot of getting used to. Usually its my scheduling after work runs, weekend runs etc. So keeping a calendar of all the workouts is really useful. I usually try to balance my activities with my runs. I save the longer runs for the weekends and the shorter runs on the weekdays.
SHOES
Watching the weather is also very important. I recently purchased a pair of Adidas waterproof running shoes. I haven't tested it out yet but I will soon. Its very important to have good running shoes especially when your doing long runs.
I had to go to the Running Room to try out some running shoes that best fits my feet. This is very important because in the long run the shoe can make or break you. My feet is very wide on the front so I had to find shoes that fit my feet. I'm a forward running so most of my weight hits the toes and the fore front of my feet. I tried a few brands that Running Room associate thought might work. I tried the Asics, Brooks and the New Balance. The Brooks were the ones that felt the best for me. I purchased the Brooks Women's Adrenaline GTS 19 Running shoes for $170. It definitely isn't cheap but in the long run I won't get injured so its worth the price. Their policy is a 30 day return if you tried it out and it doesn't work well for you, you can definitely return them. So I tested it out on the treadmill.
At first it was biting my toes but the longer I ran in them the less it hurt. I think I had to wear them in. Socks are super important too. I realized if I wore to thick of a sock it causes friction on my feet and will cause blisters, and skin breaking off. So I had to purchase some Nike running socks which were thinner and lighter in material.
Brooks Women's Adrenaline GTS 19 Running Shoes: https://www.sportchek.ca/product/brooks-womens-adrenaline-gts-19-running-shoes-black-purple-332702772.html?gclsrc=aw.ds&gclid=CjwKCAjw-vjqBRA6EiwAe8TCk-dbPh-tbJR38FJQEeGOBEP7oWbGWwTqN_8oxteCXi_XghdbBaYvXRoC9h8QAvD_BwE&gclsrc=aw.ds#332702772=332702776
Adidas Women's Terrex CMTK CTX Hiking Shoes: https://www.sportchek.ca/product/adidas-womens-terrex-cmtk-gtx-hiking-shoes-black-blue-332586184.html?gclsrc=aw.ds&gclid=CjwKCAjw-vjqBRA6EiwAe8TCkz_JSkjx5OBqT1LfkDANjuev7jE1R3EvSMfWqwYrxUKyqp76058nIxoC6RkQAvD_BwE&gclsrc=aw.ds#332586184%5Bcolor%5D=01
GEAR
Having good gear is very important from top to bottom. I usually run with a sports bra and not all sports bra fits the same. I usually wear a xs, but small sometimes fits the best depending on the brand. I really love the sports bra I bought a long time ago. Its a soccer company called Diadora and it fits best. I prefer high impact bras as well, more support for me.
Shorts are very important too. I try to find the lightest most breathable ones. I prefer the 2 layer ones. The ones that are tights in the inside and the lighert material on the outside. The Nike ones are the best so far. This is super important because some shorts cause of a lot of chaffing for me. And this hurts and not fun to run long runs in. So make sure you test them out before you buy more.
Socks are important I recommend socks that are specially made for running. Make sure that the shoes you run with are compatible with the socks you wear. If not there will be a lot of rubbing and burns around the soles of your feet.
Diadora Running Bra: https://www.sportchek.ca/categories/women/apparel/bra-tops/product/diadora-train-seamless-two-tone-womens-bra-332041746.html#332041746%5Bcolor%5D=66
Nike Shorts:
https://www.sportchek.ca/categories/women/apparel/bottoms/shorts/athletic/product/nike-womens-air-shorts-332750182.html#332750182%5Bcolor%5D=05
Nike Socks: https://www.sportchek.ca/categories/women/accessories/product/nike-womens-run-elite-lightweight-quarter-socks-332444172.html#332444172%5Bcolor%5D=01
TRACKER
Another important thing to have is a tracker. I have the Fitbit charge 2, this helps with timing my runs especially my fartlek, tempo, interval runs. Also very important is to see your heart rate to pace yourself. You don't want to run too fast or too slow but keep a consistent heart rate that fits best for you. This helps you to run faster and longer periods of time. Your phone is also very helpful as well if you want to use the Strava app to track your runs. You can buy an armband to put your phone on or you can hold it if you like. Depending how comfortable you are.
Fitbit Charge 2: https://www.sportchek.ca/categories/shop-by-sport/running/electronics/product/fitbit-charge-2-fitness-tracker-black-large-332234249.html#
Strava: https://www.strava.com/
Armband:
https://www.amazon.ca/Mpow-Sweatproof-Earphone-Extension-Suitable/dp/B00NV5Z8Z8/ref=sr_1_1_sspa?keywords=running+armband&qid=1566495990&s=gateway&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFRT0JFMTJLNlQwS1EmZW5jcnlwdGVkSWQ9QTAxNzkyOThFVVo3NVE5ODlNRjUmZW5jcnlwdGVkQWRJZD1BMDg2NTc3NzFQREw2NUxVRlMyOUgmd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl
MUSIC
Music is also very important, it can define your pace depending on the song. Some people run with meditative music, some people like faster and harder songs to make them run faster. I run with music on my longer runs especially at the gym to make it less boring. Usually my fartlek, tempo, or interval training I like to concentrate on my timing and pacing so I usually don't run with music during that time.
Songs I listen to:
Tiesto-Elements of Life: https://www.youtube.com/watch?v=V9HKtPVms_Y
Steve Aoki/Lil John/Laidback Luke-Turbulence:
https://www.youtube.com/watch?v=y3OzHBEcymw
Dada Life-Cookies with a Smile: https://www.youtube.com/watch?v=22vKVr-2d2A
LOCATION
Gyms are great if you aren't a fan of running in bad weather. I'm one of them. I don't like the rain I prefer to run in the gym but I never run longer than 10k because I feel like I'm hogging the machine. I go to my local community centre to run so its not that expensive. For a 10 day pass which expires in a year its about $35.00 which isn't bad at all.
Another important thing to think about is the terrain. If you do run outside I would recommend to run in different terrains to help you become a better runner. At the lake its usually gravel which is much better on the knees. Most marathons are on pavement which is good to train on but not good to train on a long term basis. So I mostly run on gravel. Running on the treadmill is great too because its on a softer material and its less harsh on the knees.
Where I run:
Burnaby Lake: https://www.vancouvertrails.com/trails/burnaby-lake/
Sunset Community Centre: https://mysunset.net/
HEALTH
I'm 34 right now, and I'm pretty healthy. But I do have some health issues. I was born with eczema but its much better in my later years. So one of the issues I have is that I'm allergic to my sweat. So when I sweat my skin will be itchy and irritated so I have to shower right away when I do any high intensity workouts.
Another thing is I have gallstones. This is caused by high cholesterol in my body so whenever I eat any fatty foods I will get a gallstone attack. The gallstones aren't stuck but constantly moving. So how I feel is dependent on how I eat. I'm also anemic, my body lacks healthy red blood cells to carry adequate oxygen to my body's tissues. So I feel tired and weak easily. I usually take iron pills to compensate for this. Overall, I'm pretty good with my diet and exercise.
MEDITATION
This is the part of my training that I lack which is meditation. This is super important to start off your week with. To think of your goals, your weaknesses, what you can improve on, your breathing, taking your stress out, thinking of positive things. I usually skip it and do the next day so this is my weakness. I tend to find it too easy to do so I put it off. But this step is very important. This is healthy for your mind, body and soul. So don't skip this step!
Meditation: https://www.youtube.com/watch?v=BWMcR35D-cE
WORKOUTS
I also include these workouts in my routine. So when I have a "rest day" from running or training I would include the following:
P90X abs: https://www.youtube.com/watch?v=JSy-0rcPGgI&list=PL1-ofxddous6bfnRKnBsXQVlN85puS6wy
8 minute arms: https://www.youtube.com/watch?v=sSby1UUhyts
1.5 min plank: just planking using my phone as a timer. Simple and easy to do.
10 pushups: just regular pushups
Yoga: https://www.youtube.com/watch?v=GLy2rYHwUqY
8 minute squats: https://www.youtube.com/watch?v=mGvzVjuY8SY
Lebert workout: https://www.lebertfitness.com/Products/LebertEqualizer/Home.aspx
Tank top arms workout: https://www.youtube.com/watch?v=oUychjqfO8I
ACTIVITIES
Sometimes I incorporate other activities such as playing tennis, doing Bikram yoga or even hiking local mountains. This can also help with elevation, calming the mind, or just extra activities that make you stronger.
Tri City Yoga: http://www.bikramhotyoga.ca/
Hiking: https://www.vancouvertrails.com/trails/
GOALS
It is important to set goals each week or each month Think of what you want to to achieve. Do you want to run faster, more efficiently. Do you want to become stronger? where? What is your race time?etc.These are the questions I ask myself. I want to be stronger, mostly my upper body. After my half marathon in October I'm planning to join a month of crossfit to strengthen and condition my body. Then I'll be back in training in February for my full marathon. Don't give up! If you have a goal try to accomplish that goal. It can be only one or a couple of goals but try your best. Listen to your body. rest when you need to, do more if you want to. Goal setting can be a great asset in your life when you get good at it and it can be applied to anything you do in life.
Happy Running!
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