“Even when you have gone as far as you can, and everything hurts, and you are staring at a specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough.”–Hal Higdon
Pace Yourself 👣
“Your pace on the last mile was spectacular.” Siri voiced my husband’s text into my ear.
I had just passed mile marker 7 of the Virginia Beach Shamrock Half-marathon. Up until that point, I wasn’t sure how this event would go for me. While I had been officially training for this event for months, I had undergone fairly major surgery eleven prior, so I had only gradually returned to running beginning in June. Even then, it was two months of walking/running, gradually increasing the time spent running.
In November, I participated in the Marshall University Half-Marathon. Completing it felt like a huge victory since I had to start at ground zero, so-to-speak, post-surgery. After my surgery at the beginning of April, my exercise consisted of walking around my house for 5-10 minutes at a time several times per day. Therefore, going from house-walking to running 13.2 miles, albeit slowly, within several months was a huge personal milestone.
Rethink your definition of Who Can finish a half-Marathon 🏁
Here’s the thing to know about me. I am not what I would consider athletic. I was the proverbial band-geek in high school. Not that I define myself by long-ago standards, but I think many of us can get into our heads and define our athletic abilities based upon those past early experiences. The point is you don’t have to consider yourself “athletic” to participate in a half or full marathon. Anyone can do it.
Furthermore, you don’t have to be fast, and you don’t even have to run it. You can walk the entire route, or you can mix it up, alternating bouts of walking with running. Others, those who I tend to define as “natural” runners, may spout out finish times and pace with a competitive spirit, but many others, like me, are simply proud of crossing that finish line. That said, I do confess I notice my finish times, but I never let those times define my accomplishment. Crossing a finish line is always a victory.
Realistic Plans for Beginners ✅
To that end, my relationship with running, which began approximately ten years ago, has developed in fits and starts. When I first began, ten years younger, I was a bit faster than I am now, but I was still running at what competitive runners would consider a slow pace. During those early years, I would try to adhere to established standards of publications, and I always fell short. I wasn’t experienced enough to fully understand those standards weren’t realistic for me.
Ten years later, and it still seems like many publications and media outlets set unrealistic expectations for those who are TRULY newbies and need a gentle approach to running/walking. However, that is gradually beginning to change, and I want to be part of those voices who speak to those so-called “nonathletes” who want to participate in a healthy community event, such as a 5K or half-marathon. I have read and listened to a few authors who speak to that person with no athletic experience; plus, I have amassed my own personal experience. Therefore, I want to share a few tidbits of encouragement.
Focus on Increasing time on feet, Not Miles 🦶
First of all, nearly anyone can train to walk, walk/run, or run a half-marathon. I have met too many people who say they’d love to do it, but believe they aren’t capable. Yes. You. Are. I have participated in enough events to know that there are numerous participants who walk the entire route.
Here’s the trick I learned, you do need to train and prepare the body for these events, but it doesn’t have to be extreme. It’s all about time spent on your feet engaged in walking and/or running and the weekly long run that gradually increases in length over 12-24 weeks, depending upon your goals and your starting level of fitness. (Of course, always seek advice/approval from your healthcare provider before embarking on a program.)
For both Shamrock and the Marshall Half-marathon, my longest run was ten miles, and they were walk/run training sessions–run ten minutes, walk two minutes, and then I kept repeating this pattern for a certain length of time, rather than miles. This took pressure off completing a certain distance, and it allowed me to better respond to how my body was feeling–adjusting the length of time walking or running. If I felt rested and strong, I ran for longer periods; however, if I felt over-fatigued or not well, I ran for shorter periods and walked more.
Never Underestimate walking 🚶🏽♀️
As a general rule, true beginners typically start with walking. Once you can successfully walk for 30 minutes without stopping–and it might take months to work up to that length of time, and that is ok– then you can begin to add a minute or two of easy jogging, such as walk for ten minutes, jog one minute; repeat two more times. That is honestly how I moved from walking to running after surgery this past spring once I had clearance from the surgeon.
Intersperse time jogging 🏃♀️
Run Your Butt Off is a great resource for a structured 12+ week run/walk plan, but I suggest you disregard the diet information! Additionally, the Shamrock Half Marathon/Marathon website offers free training plans for running/walking an 8K, half, and full marathon. I have successfully used both and found them incredibly helpful and encouraging.
Week-by-week, you can slowly decrease your walking time and increase your running time. Eventually, you may get to a point where you are happy alternating between running and walking, and that is fine! Many people adhere to a run/walk practice. In fact, Jeff Galloway has published numerous articles and books on this topic if you are looking for more guidance. Therefore, if you want to complete a 5K, 8K, half-marathon, or even a full marathon, there are plans available that will fit your level of fitness.
Sham-rocked! ☘️
As it turned out, I was ultimately able to finish this half-marathon with a personal best time. Once I passed mile marker 7 and my husband made me aware of my pace, I began to get excited and focus a bit more on maintaining my pace, realizing a PR was within reach. In fact, I finished ten minutes faster than the previous year! However, it wasn’t easy. My mind kept telling me about different parts of my body that were hurting, so I had to keep combatting and replacing those negative thoughts with positive messages, such as “I am getting stronger,” “I am so close now,” “Focus on the feeling of crossing the finish line,” and so forth.
While it wasn’t my intention to run a PR, I think changing the way I more realistically approached training after surgery made it possible. Giving myself permission to walk during my months of preparation and using a training plan appropriate for my skill level made a huge difference. Nonetheless, even if I had finished with a slower time, crossing that finish line is always a victory!
You can do it! 😃
And, I want you to know, Dear Reader, that if you have ever dabbled with the idea of participating in a half-marathon, you can absolutely do it! I am cheering for you!
#runforglutenfreewaffle #bestsupport #pocahontaspancakes&wafflehouse #shamrockfinishline
Steph Simply 