training – Steph Simply

Rolling from the Bottom: Lessons from the Long Run

March 13, 2026April 6, 2026 by stephsimply, posted in Simple Observations and Musings

Starting with a Budget of Energy

Piles of dirty snow still littered the brown grass around me. But unlike the previous week, I glided with more freedom over the cleared blacktop path. Temperatures rose from breath-visible mid-20s to the high-30s. As my muscles warmed, sweat began to blossom. I shed my top-layer and tossed it into the hatch of my vehicle, switching from my thermal hat to a lighter ball cap.

“Manage that energy,” I reminded myself. Long training runs are like rolling a tube of toothpaste from the bottom–energy measured, not spent. There are more miles to go. Let it last.

Lessons from a Tube of Toothpaste

As the oldest of four kids, I recall our family’s early years. Our budget was tight. Even as careers progressed, resources had to be carefully managed in a house of six.

“Roll the toothpaste from the bottom,” and remember, “a little dab will do you.” The tube had to last for all of us. Payday wasn’t here yet. I didn’t understand it then, but that toothpaste was not just about toothpaste. It was so much more.

The Micro-Decisions That Shape the Finish

As part of my marathon training, my Saturday run was 15 miles long. I could not squeeze out all of my energy in the beginning. I started low and slow, especially since I knew the temperatures would change so drastically over the course of the morning. This meant dressing in layers and removing those layers early enough to not get overheated. I also had to adhere to a fueling schedule to ensure I was taking in enough calories and electrolytes. Running long distances, I have learned, is not about speed–thank heavens for me. It’s about managing limited energy over time–and isn’t that like life?

In order to finish a marathon, my previous fall marathon experience taught me that it is the micro-decisions that shape the finish line outcome. Energy to cross the finish line requires a well-managed budget. Hundreds of choices are made throughout the hours it takes to run 26.2 miles. Do I push now? Do I hold back longer? Do I fuel now? Do I hydrate now? Do I adjust my clothing? All of these decisions affect my budget. These decisions are tiny, almost invisible acts of stewardship–the careful and responsible management of resources entrusted to one’s care, as defined by the Merriam-Webster Dictionary.

The finish line is often decided in the first miles. Not in drama, but in restraint. Let it last.

Training for More Than Race Day

I am budgeting so that 10–20 years down the road I can get up off the floor without help, walk up steps, move for fun (dancing, anyone?), carry groceries, and maybe one day carry a grandchild. Running, and other forms of exercise, are part of those short-term goals on the journey of healthspan—not just living long, but living well into later years. In that sense, marathon training becomes a microcosm of life itself: we are learning how to sustain it.

The Long Tube of Life

Healthspan is a long tube as it were. We don’t know how much time is left. We don’t know the “weather” ahead of us. We don’t know when “payday” will come. Overspending energy early often has consequences. Neglect compounds, but discipline compounds. Strength builds gradually.

The body is a tube we do not get to replace. We have to plan with care.

Of course, sometimes it is hard to remain slowly steadfast. There are times in life when we “squeeze” too hard, trying to force something to happen. It’s understandable. We want to feel in control, but the truth is control is an illusion.

When Life Requires More Than a “Dab”

However, there are situations over which we do have control. There are seasons, in a manner of speaking, of expenditure, when life requires more than a “dab” from us. We have times when focused efforts and long hours are required. Sometimes urgency is required; deadlines must be met. Even then, we don’t waste; we choose. Life is precious. Let it last.

Strength That Lasts

When we are young, we think strength is “squeezing hard.” We believe, fostered by societal influence, that we are measured and rewarded based on how quickly, how often, and how hard we squeeze. Over time, though, we learn that strength increases, as does contentment, when we squeeze life’s tube wisely. When we create a life budget, and based upon it, gather our provisions– our life skills–we can practice appropriate stewardship of the life we have been given. Strength comes from preparation, discipline, and patience.

Finishing the Miles Well

Maybe finishing well isn’t about having more, but managing what we have been given with joy. We don’t want to rush to finish the tube quickly only to discover there are no refills. In the end, it is worth patiently striving to make our one sweet tube of life last, so we still have something to give and share during our final miles. And may those final miles count.

Running Toward Hope: A Marathon of Movement and Love

November 10, 2025November 11, 2025 by stephsimply, posted in Simple Observations and Musings

“Every run is a work of art, a drawing on each day’s canvas. Some runs are shouts and some runs are whispers. Some runs are eulogies and others celebrations.”—Dagny Scott Barrios

A group of three people, including a man in a green hoodie, a woman in a bright orange top with a running bib, and a woman in a gray sweater, gather smiling at a running event in an outdoor setting with other runners in the background. — *^{Just before the start of the marathon I took time to get a hug from my two biggest supporters throughout the training process: my husband, L, and my daughter, R.}*

A Morning of Reflection and Gratitude 🌅

A light mist fell as an overcast gray morning began to chase away the night. I stood quietly in a throng of animated runners, taking deep breaths as reflection and gratitude washed over me. Months of preparation had led to this moment, and I felt thankful not only for my health but for the loving support that carried me here—to this celebration of movement, resilience, and connection.

Running as an Act of Hope ✨

It had been ten years since I last pinned on a bib for this distance, and my body hummed with anticipation, hope, and belief—the belief that movement is for everyone at every age, and that it is, in itself, an act of hope. I was about to embark on an emotional 26.2-mile trail of faith that became more about the people who supported me than the miles themselves.

Discovering Joy in Gentle Movement 😄

I came to running later in life, and it wasn’t easy at first. Only when I learned to approach running gently—to let go of preconceived (and societal) notions of what running “should” be—did I discover paths full of freedom, clarity, and renewal. Movement, whether running, walking, dancing, or stretching, benefits body, mind, and spirit. It brings a sense of structure to an often chaotic world and offers a feeling of accomplishment—if nothing else goes right in a day, at least I moved my body. Movement brings us alive to ourselves, our spirit, and, in turn, to the world around us.

The joy, I’ve learned, is in the doing—not in attaching to a pace, distance, or goal. Those things can be part of the experience, but they aren’t required.

A man and a woman embrace warmly in a crowded setting, both smiling in a moment of connection before a marathon. — *^{Maddie’s, my daughter, boyfriend, Connor, flew all the way from Austin, TX to be part of this event. Together, with Maddie, he helped plan the marathon surprise of a lifetime!}*

Redefining What It Means to Age 🧓

As I neared my 60th birthday, I began to notice messaging that framed this decade as one of limitation. I decided instead to flip the narrative and celebrate the 60s as a decade of possibilities. Why not run into this new decade the way I ran into my 50s—with eyes and arms wide to adventure?

Training with Gentleness and Grace 😌

Since I was already running regularly, I committed to training for a marathon, but this time with gentleness. Instead of a traditional four-month build-up, I created a ten-month plan that encouraged patience, routine, and presence. Twice-weekly strength training and yoga joined the schedule, as did listening to my body and using the run-walk-run method as needed. I also focused on proper hydration and fueling before, during, and after runs. Most of all, my husband and daughter supported me from the very beginning—their quiet, everyday encouragement becoming a steady foundation of strength.

A woman running on a street wearing a bright pink long-sleeve top, black leggings, and a cap, displaying a race number on her waist. — *^{Gentleness was a large part of the 10-month training block that led to this moment of hope and celebration.}*

Adapting Through Life’s Curveballs 😰

Training for a marathon brings rhythm and structure to daily life—the early morning runs, the long weekend miles that lengthen gradually, and the sweet evening stretches after dinner. But life, of course, has its curveballs: weather shifts, fatigue, scheduling conflicts, unexpected events, and bouts of self-doubt. With age, though, I’ve learned to adapt rather than resist these realities, co-creating a practical, flexible approach to progress.

As my weekend long runs grew longer, my husband and daughter often appeared—driving by, stopping to cheer, or jogging beside me for a short distance. These small bursts of love in action fueled my heart and kept me going. Training, I realized, was less about mileage and more about cultivating fortitude, flexibility, and gratitude—along with a dash of fierceness—all essential life skills carried from the road.

A group of enthusiastic spectators cheer on runners during a marathon, surrounded by autumn foliage and a partly cloudy sky. — *^{Maddie, and my husband, John, often showed up during the last few miles of my Saturday long runs to cheer me on as Maddie is seen here doing during the actual event itself.}*

Race Day: A Celebration of Love 💖

As the marathon began, the city of Huntington vibrant in energy, rebelling against the lackluster sky. Rhythmic footfalls and nervous chatter surrounded me as runners jostled for position. Warmly dressed spectators cheered, waving handmade signs against a backdrop of burnished orange, crimson, and yellow autumn trees. Little did I know that my daughter had turned this event into an outpouring of love.

Surprises Along the Course 🫢

At the start, my husband, daughter, and her boyfriend—who had flown in from Texas to surprise me—stood cheering. But that was only the beginning. Every few miles along the route, my daughter had arranged for friends, family, and coworkers to appear, waving signs and calling my name. I didn’t realize the scope of her plan until near the end, but each familiar face filled me with renewed energy, gratitude, and joy.

A female runner in a bright pink shirt crosses a street marked by traffic cones, while a supporter holds a sign nearby in a lively downtown setting. — *^{The look of complete surprise when I see my sister, Traci, and her husband, David, around the 19-20 mile mark of the marathon. I had no idea they would show up along the route!}*

Two women running together on a city street during a marathon, with one holding a sign. They are surrounded by a lively atmosphere and shops in the background. — *^{Of course, I had to veer off the path to give her hug, which helped uplift me over the next few miles.}*

Crossing the Finish Line 🏁

As I turned toward the final quarter mile, a group of race volunteers began singing “Happy Birthday” while my daughter’s boyfriend joined for a short burst of encouragement. My husband stood outside the stadium offering final words of encouragement, and my daughter met me at the bottom of the stadium ramp to run beside me as I approached the finish line. I wasn’t just completing a marathon; I was receiving the best birthday gift—a living reminder of love: a convergence of community, family, and friendship. It was a story of hope, purpose, generosity, and perseverance—the joy and power of a shared journey.

Two volunteers wearing bright reflective vests stand by a crosswalk in a park-like setting with blooming flowers and trees. In the background, a pathway leads towards a building under a cloudy sky. — ^{This was the point, less than a quarter mile to go, when a group of race volunteers, led by an unknown female spectator and Conner, joined in to sing “Happy Birthday” to me as approached and rounded the corner to the finish line.}

The Marathon as a Metaphor for Life 🪞

This journey mirrors life: we move forward by faith and grace, one step at a time, through both joy and challenge, supported by others who believe in us. That’s the power of movement—it connects us to our bodies, to others, and to something larger than ourselves. Choosing to move, to train, to keep going even when the path feels long, is an affirmation that with faith, growth and renewal are always possible—at any age.

Movement as a Lifelong Invitation 💌

Movement can take many forms: walking, stretching, dancing, or choosing to train for something big. The point is to move with intention and persistence, to embrace your own journey, and not attach to societal and social media messaging. Just move—and let movement open the door to new possibilities, both inner and outer.

A runner crosses the finish line at a sports stadium, with spectators in the stands and a clear blue sky overhead. — ^{Maddie runs alongside me for the last few feet, just as she did in 2015, to encourage across the finish line. Once I was close to the finish line, she dropped back behind the rope to let me finish alone. However, I really wasn’t alone. I was surrounded by a giant embrace of joy, hope, and love of family, friends, and community!!}

The Joy Continues ☺️

The rhythm of footsteps, the smiles for miles, and the faces of loved ones along the route are forever imprinted in my heart—all reminders that every step matters. The marathon finish line was crossed, but the renewed sense of possibility and joy continues. Whatever your pace or path, keep moving forward—heart, mind, and spirit. You never know what acts of hope and love may be waiting for you along life’s path.

A group of runners participating in a marathon on an overcast morning, with diverse individuals wearing colorful athletic clothing and cheerful expressions. — *^{The joy, and the journey of love and hope, continues . . .}*

A Grateful Heart 💜

P.S. Thank you to the countless and nameless MUM volunteers who invested hours of time to ensure the safety and success of runners, walkers, and those beloved spectators. And, an extra special heartfelt thank you to my friends and family who celebrated this milestone with me. And to Maddie and John, I love you to the moon and back.

A group of three smiling individuals taking a selfie on a subway or train, with a map visible in the background. — *^{I wonder where the next path of adventure will lead?}*

An assortment of hydration and energy products for runners, including electrolyte tablets and energy gels, arranged on a wooden surface. — *^{Shout out to Precision Fuel and Hydration for the support during this training journey! I learned a lot from your team.}*

Running with Purpose: The Charleston Distance Classic and My Marathon Journey

September 15, 2025 by stephsimply, posted in Travels

The West Virginia State Capitol building with a golden dome, surrounded by trees and a pastel sky at dawn. — *^{_{The CDC starts in front of the state capitol of WV.}}*

A Quote to Carry Me to the Start

Dean Karnazes is often credited with saying, “Run when you can, walk if you have to, crawl if you must; just never give up.” His words echoed in my mind while I was experiencing a case of collywobbles as my family and I drove to Charleston, WV, in the predawn hours of Labor Day weekend. Only weeks earlier, I had decided I had built enough base fitness to run the Charleston Distance Classic (CDC), “America’s 15-miler.”

A joyful runner in a race, wearing a white shirt with a 13.1 badge and black shorts, excitedly posing with a water bottle while making a peace sign. — *^{_{Ready to run the CDC!}}*

Returning to the Classic After Ten Years

It had been more than ten years since I last ran it. In my previous two runs of the CDC, the weather was formidable, with the typical August heat wave bringing high heat and humidity. In fact, it wasn’t unusual to see runners collapse on the course—or cross the finish line only to collapse into the arms of medics from heat exhaustion.

Two women pose together smiling in front of a large government building with a golden dome, one wearing a race bib and athletic attire while the other is in casual sportswear. — *^{_{My daughter was texting me messages of support throughout the race, so Siri could read them to me in my ear as I ran.}}*

How Running Has Changed for Me

Life was different ten years ago. Besides being younger, I was fairly new to running and relied heavily on veteran runners for guidance. On one hand, I was fortunate to have others with whom to train; on the other hand, I didn’t yet have the aerobic base they had built over years. Plus, when I started running, I gave up strength and flexibility exercises, which I now know would have helped me. Instead, I focused on keeping up with others and hitting the weekly mileage goals.

Runner stands on a swing-shaped structure in front of the West Virginia State Capitol, smiling and wearing a race bib, under a clear sky. — *_{Ready to swing into action.}*

Building Balance and Training for a MarathoN

Over the past decade, I’ve taken breaks from running—first from burnout, when I missed other forms of exercise. I rotated through strength training, yoga, walking, and cycling, always circling back to running. The pandemic brought running back to the forefront, as gyms and studios were closed.

Since then—and one major surgery later—I’ve learned to build a more balanced approach to exercise that includes a wide array of modalities, running among them. I exercise now for the joy of movement, as well as overall wellness. Still, I enjoy the discipline of a challenge. This year, in honor of another decade milestone, I’m training for the Marshall University Marathon (MUM)—the full 26.2 miles. Rather than follow a standard 16-week plan, I began in January, gradually building my aerobic base.

Runners lined up at the starting line of a race on a road, with traffic lights and spectators in the background. — *_{The starting line for the CDC.}*

A Perfect Day to Race

It was this extended training that gave me confidence to run the CDC again. In addition, the weather worked in my favor. Temperatures were in the 50s when the race began in front of the state capitol. Running along the Kanawha River in the first mile, runners quickly spread out as paces varied.

View of a bridge with steel beams and a roadway, featuring a few pedestrians in the distance. — *_{The South Side bridge, which runners crossed twice–near mile 3 and again at mile 8.}*

“Capital Hill PUnishment” and the Course Challenge

Before long, we crossed the South Side Bridge and began the long trudge up Corridor G, aptly nicknamed “Capital Hill Punishment”—two miles of climbing. As if that weren’t enough, the course then wound through three hilly miles of Charleston’s South Hills neighborhoods. By the time we returned to the South Side Bridge, eight brutal miles were behind us. The final seven were mostly flat, except for one last incline near the end—just when our legs were good and toasted.

My Cheer Squad: John and Maddie

The CDC is a great spectator race, and I was lucky to have my husband, John, and daughter, Maddie, there. They were tireless cheerleaders, walking all over Charleston to encourage me. At the start, Maddie urged me on with excitement. At mile eight, as I crossed the South Side Bridge for the second time, she even ran alongside me for a short stretch, offering encouragement.

Between miles 11 and 12, they found me again, cheering and taking my empty handheld water bottle—by then more of an annoyance than a help. At Laidley Field, Maddie’s voice carried as soon as I stepped onto the track, her shouts of encouragement giving me the final push.

A person jogging on a city street with a garbage truck parked nearby and a multi-story building in the background. — *_{This was mile 8. Afterwards, there was mostly flat course, EXCEPT for a last incline during the very last mile before the finish line. UGH!}*

Lessons from the Endless Last Mile

Honestly, that last mile seemed endless, and I learned a powerful lesson: even the final mile is still a mile long. My mental discipline slipped, and the fortitude that carried me there begged for rest. I grew whiny and irritable, which only amplified the aches and pains I had managed to ignore until then. It reminded me of my reaction in the last mile of a half marathon I ran this past spring in Asheville, NC.

Scenic view of a riverbank with lush greenery, walking path, and a bridge in the distance under a clear blue sky. — *_{The beautiful Kanawha River that flows through Charleston, WV.}*

Strengthening My Fortitude

That last mile taught me what I must carry into the last weeks of marathon training: when the long runs get longest, I need to focus on strengthening my fortitude—especially at the very end. This, for me, is the hardest part. I try to follow the advice of Olympian Jeff Galloway (who is also credited with establishing the “Run-Walk-Run” method) to smile at each mile marker—since smiling releases those feel-good chemicals and helps relax the body. He also suggests repeating a mantra or power word. Perhaps I need to lean into this more.

Remembering My “Why”

I also need to remind myself of my “why” when the going gets tough. With the MUM, I hope to raise awareness for Branches Domestic Violence Shelter. Branches provides emergency shelter, legal assistance, counseling, case management, and even meal delivery for domestic violence survivors. Their work saves lives. If my miles can help encourage even a few people to support them, that will mean as much to me as crossing the finish line.

A smiling woman holding a medal, wearing athletic clothing, stands next to a post in a race finish area, with a crowd and tents in the background. — *_{Feeling so grateful for my family, love, and support at the end of the CDC.}*

Running Differently, Running with Gratitude

Ten years later, I run differently. I take walk breaks when needed, and I’m grateful to still have my health. Running gives me energy, provides structure, and fills me with joy and purpose. Not every run is great, but each mile contributes to my community by keeping me connected to local races and to my own mental, physical, and spiritual well-being. Running also pulls me outdoors, connecting me with the Creator and with the delight of each season.

Never Give Up—In Running or in Life

Running the CDC reinforced the lesson of never giving up. I may be entering a new decade, but that doesn’t mean I have to give up striving for new goals—even if it means crawling to achieve them. Perhaps I’ll see you at the MUM. If not, I hope you’ll create your own journey. Either way, I invite you to celebrate with me—by supporting Branches or by committing to your own goal. Adjust as you must, but never give up. Step by step, with fortitude, tenacity, and a few deep breaths, you can do it.

A running event starting line with an inflatable arch labeled 'Appalachian Timing Group' on a red track, set against a clear blue sky and distant hills. — *_{Never give up! You can cross whatever finish line in life you need to cross!}*

Embracing Limitations: Lessons from the Asheville Half Marathon

March 28, 2025March 28, 2025 by stephsimply, posted in Travels

“God, grant me the serenity to accept the things I can not change, the courage to change the things I can, and the wisdom to know the difference.”–Prayer for serenity

_{The Blue Ridge Mountains outside of Asheville, NC.}

“the mountains are Calling . . .” ⛰️

I had been training for months, despite the challenges winter threw at me. Cold? I can handle it. Snow? I can run in it. Gusty wind? I can run that too. However, after my husband, John, and I crested hill after hill making our way into Asheville, North Carolina, I knew the town’s half marathon would offer a whole new level of challenge.

To be clear, participating in the Asheville Half Marathon was an insignificant hurdle compared to what the people in Asheville, and all of the other residents of the surrounding areas/towns along US 23, have been facing as they deal with the aftermath of Hurricane Helene.

Driving along US 23, John, and I were able to witness that six months after Hurricane Helene angrily chewed through a large portion of the western Appalachian region, the recovery is still ongoing. However, the willful, and not-to-be-deterred, spirit of the residents was unmistakable.

*_{Rooftop view from Asheville of surrounding Blue Ridge Mountains.}*

A Tale of Two Sisters 👧 👧

This past fall, not long after Helene hit, the high school in which John and I work, welcomed two sisters into the student body. They were from the Asheville area and were staying with relatives while their parents and older brother dealt with the devastation and destruction back home.

The girls were engaging and well-poised, especially considering their circumstances. Over the course of a couple months, I got to know them–not well due to the short duration of their stay–but well enough to swap personal stories from time to time.

When they learned that like their dad, I often trained for half marathons, they immediately invited me to run the Asheville Half Marathon in March. They explained that by the time spring rolled around, the community would not be fully recovered, but the local economy would need the boost that runners and the accompanying spectators could bring.

“You should definitely come, Ms. Hill. You’d like the people of Asheville, especially the running community.”

Once Asheville High School opened, the girls returned back home. And though I haven’t heard from them since, they planted a seed that grew into a shoot of curiosity.

*_{Runners were asked to sign the board stating why they ran.}*

Sign me up! 📝

Around Christmas, I checked the Asheville Marathon/Half Marathon website, and the powerful and persuasive prose describing the event increased my interest. The website’s editors artfully articulated the community’s belief in the significance of the annual running event. They stated the course’s route would not be “pristine or predictable.” Therefore, the event was for those who “thrive on resilience.” However, the line that sealed the deal stated, “If you’re ready to run in the face of adversity and be a part of Asheville’s comeback story, we can’t wait to see you on the start line!”

*_{John and I at gathering with other runners and spectators at the starting line before the race began.}*

Ready, set, Go! 🏁

Soon enough, on a chilly, dark March morning, I waited at the starting line with approximately 2,200 runners from 40 states and three countries who also heeded the call to help support Asheville, according to The Weather Channel. The positive vibe was palpable as runners mingled with spectators. Nonetheless, I was feeling a bit nervous as I recalled the half-marathon route’s elevation gain was nearly 800 feet, and its elevation loss was over 900.

And, it was hilly. From start to finish, there were no flat stretches. In the beginning, I read spectator signs claiming, “It’s all downhill from here,” with hope. It didn’t take long to realize those signs lied! Even the finish line required running uphill, but I am “running” ahead of myself.

Running is a metaphor for living life, and it is always whispering (or sometimes shouting, as this event seemed to do) lessons to those of us willing to listen. Accepting limitations–was the lesson those relentless hills of Asheville taught me. Which makes sense since this is what many of the residents of Asheville and the western Appalachian area had to do during, and now after, the storm–accept and deal with limitations.

Whether literal or metaphorical, storms of life cause us to suffer. As I repeatedly tried to power through those uphills during the first half, my ego kept telling me to push harder, creating suffering. However, as a late-in-life runner lacking inherent running talent, the reality is that race events for me are more about creating motivation and structure to consistently get me out the door to exercise. At the end of the day, I am not about to set any records; I am not even close to winning my age group, so why was I pushing so hard?

And so, it was on a hill, not long after milepost seven, that I decided to accept my limitations. Sure, I had trained on hills at home, but nothing like this. Why not power walk up the rest of the hills, and then run the downhill portions?

*_{Asheville taught me to accept my limitations}*.

There is a newfound freedom in accepting one’s limitations 🏃‍♀️

Once I accepted my limitations, there was freedom. I had a new way of being present with the race challenges as they unfolded. This acceptance gave me permission to slow down, take in the sites, and feel a sense of gratitude for my health and ability to make this trip.

Additionally, by walking the hills, I had more energy to offer encouragement to fellow runners I encountered who also seemed to be struggling. (After all, I run at the back of the pack, where we could all benefit from a little encouragement.) Furthermore, I was also able to offer thanks to the spectators who manned drink stations, rang cowbells, or waved motivating signs with clever phrases such as, “Touch here for power,” “You’re stronger than any storm,” or “You’re running better than our government.”

By the time I crossed the uphill finish line, tears filled my eyes as I raised my hands in the air. No, I wasn’t celebrating a personal record, but instead, I was able to celebrate that I crossed the finish line with grace, humility, and a lesson learned.

*_{The AVL finish line of through which I would later cross humbled, and grateful, by another lesson running once more provided me.}*

The lesson? Transforming suffering can only occur if we are willing to be with it and accept the limitations it creates. Accepting limitations can be transformatively freeing, allowing us to lean into newly created possibilities we may not have been able to previously envision. I am not saying that accepting our limitations is not easy. However, once we let go of ego and embrace humility, it is possible to embrace the freedom that comes with focusing on what we CAN do.

*Thank you , Asheville! I walk away from the finish line with grateful heart and a lesson learned. Furthermore, thank you, Hannah and Allison! I wish your family the best! 💜*

Anyone can complete a half-marathon: Tips to help you achieve this goal

Featured by stephsimply, posted in Simple Observations and Musings

“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

_{Virginia Beach Shamrock 1/2 Marathon 2024}

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

_{Almost time to go!}

_{And, we are off and running!}

_{Crossing the finish line is such a feeling of accomplishment!}

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Focus on Increasing time on feet, Not Miles 🦶

Never Underestimate walking 🚶🏽‍♀️

Intersperse time jogging 🏃‍♀️

Sham-rocked! ☘️

You can do it! 😃

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