Half marathon weekend

I ran a half marathon this past weekend.

What is a half marathon?

A half marathon is a road running event of 13.1 miles and is half the distance of a marathon.

The race I ran was held in North Park, about 20 minutes outside of Pittsburgh. At 8:30 a.m., about 2,300 runners lined up at the start of the race. Not everyone that lined up at the start was running a half marathon. Saturday’s race, called “Just A Short Run”, also featured a 5k, 8.1 mile run, and a 30 kilometer race. The race raised money from everyone's entry fees for the Leukemia and Lymphoma Society. 

My sister and I (both wearing blue) just before the start of the race.

Before I knew it, the race started and everyone began running and cheering. It was an exciting feeling to begin the race that I had been anticipating since I signed up for it a few months ago.

The beginning of the race.

The first three miles of the race were very crowded with people, but it was fun because everyone was full of energy and excitement. After three miles, the runners who ran the 5k got to run through the finish line but those who were running the 8.1 mile run, half marathon, or 30k had to keep on running.

Hannah finishing her 5k race. Her time was 28:07, so she had a 9:04 pace. 

After hitting the 8.1 mile mark, the crowd of runners eased up and it was much easier for me to pass people and run at a quicker pace. My thoughts during the race ranged from thinking about how cold it was to what I would be eating for lunch.

Soon enough I had only a mile left. I ran as hard as I could and crossed the finish line, happy to be done and wanting some warm coffee.

Me, just after crossing the finish line.

My time was 1:41:32, so my pace was 7:44. I ran with a running watch that kept track of my pace and miles. Because I weaved through the crowd, my watch showed that I had actually ran 13.5 miles, so my pace was truly 7:31.

After the race I stretched my achy legs, grabbed a water, and lots of free snacks that were provided for all of the runners.

Post-race snacks.

My sister and I both received medals for placing in our age groups but we were just excited to head out to lunch to get some fuel and then go home for hot showers!

Hannah and I after the race with our medals.

Overall, I had a great time running my third half marathon this weekend and I'm looking forward to running more road races this spring!

Cross-training

What is cross-training?

Cross-training refers to training in sports other than the one you currently compete in with a goal of improving overall performance. So, in easier terms, cross-training for runners would mean working out in ways besides running to improve your running performance. 

(source)

Usually sports like running work certain muscle groups, but not others. Cross-training aims to eliminate any weak muscle groups by working unused muscles. By varying your workouts with cross-training, you will become stronger, be less prone to injury and less likely to feel burnt out from running too much.

Cross-training ideas for runners:

• Cycling
• Swimming
• Weightlifting
• Walking
• Yoga
• Pilates

My personal take on cross-training: I love cross training! I currently run three to four days a week and cross train two to three days a week. I honestly feel that I am less injury prone as a runner because I don't run every day. 

My favorite form of cross-training is swimming.

Helpful articles about cross-training:

• How to correctly cross-train
• The best cross-training for runners
• The benefits of cross-training

Do you cross-train? What is your favorite way to cross-train?

5k Training Plans

If you have been running two or three times a week on a regular basis for the past few months, you can run a 5k race! Most 5k training plans last about eight weeks and consist of:

• Running 3-4 days a week.
• Running 6-15 miles per week.
• Long runs that start at 2 miles and peak at 4 miles.

I'm now going to discuss three popular and successful 5k training plans that can be found online. 

Hal Higdon's Novice 5k Training Plan

Hal Higdon, an American writer and runner, lays out a great 5k training program on his website. 

Features:

• An 8-week plan
• 3 runs per week with the option to walk on Sunday.
• 3 rest days

Jeff Galloway's 5k Training Plan

Jeff Galloway, a former Olympian, created his 5k training plans with the purpose of staying injury-free. He also encourages runners to use his run-walk-run method of training.

Features:

• A 15-week plan
• 3 runs per week
• 1 rest day and the option to cross-train on other days.

Couch to 5k Training Plan

The Couch to 5k training program was created to ease runners into a regular and sustainable schedule. It was also created to live up to it's meaning: it claims to help couch potatoes progress from laying on the couch to being able to run a 5k in two months. 

Features:

• 3 runs per week
• A 9-week plan
• Gives the option of running by time or distance
• Uses a run-walk way of training

Have you ever followed a training plan?

(For my first half marathon I loosely followed Hal Higdon's half-marathon training plan!)

What is a 5k?

A 5k is a road or cross country race that is 5 kilometers long (approximately 3.1 miles or 5,000 meters). In case you were wondering, a road race is a running race held on roads. A cross country race is a running race over natural terrain.

The 5k is is one of the many track events in the Olympic Games and is also a popular running distance in community road races. Many public road races are held to raise money for charities. 

My First 5k:

The first 5k I ran was to raise money for a local church in 2010. I signed up for the race about a month in advance and paid $20.00, which went towards the charity. 

Before my first 5k on a chilly April morning in 2010.

The race began at 8:00am with a race director firing a gunshot.The crowd or runners that was participating in the race was off and running. Every runner was wearing a racing bib, which is a paper with a number on it that you pin to your shirt. The bib is used to record your time.

The course looped through the neighborhood near the church that the charity 5k was for. During the race, around the first mile, volunteers had a table set up with water and sports drinks that they passed out for free to runners if they were thirsty. 

The race ended 3.1 miles, or 5 kilometers later. Each runner ran over a timing pad and received a water bottle after they finished. 

Finishing my first 5k race!

After the race, everyone was able to head inside the church to have refreshments (such as fruit, coffee, and donuts) and attend an awards ceremony. The awards ceremony was held to give the first, second, and third place runners in each age group an award for winning (the age groups for races vary, but they are usually as follows: 14 and under, 15-18, 19-25, 26-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 and up).

Some races hand out trophies and some handout gift certificates, this particular race gave medals to the winners of each age group. I ended up placing first in my age group and became hooked on road racing from that point. 

Have you ever run a road race or 5k?

Treadmill Running

Treadmill running: We all have to do it from time to time when the weather isn't cooperating or if safety is an issue.

Sometimes I call it the “dreadmill” and other runners complain that treadmill running is just plain boring. Because I train for races through the winter in Pittsburgh, I often find myself on the treadmill due to massive amounts of snow and ice. Here are my tips to make treadmill running less boring.

Five tips to make the treadmill less boring:

1.  Listen to music. Using headphones while running outside isn’t safe, but listening to music on the treadmill is a great way to combat boredom. Listen to motivating songs or make a playlist for your run. 
2. Visualize your favorite route. Visualizing your favorite outdoor running route can help your treadmill run. Picture yourself running outside and imagine each sight, sound, landmark, and hill. You can even increase the incline on the treadmill when you visualize a hill!
3. Do a specific workout. I love doing speed work on the treadmill because it keeps my mind busy thinking about interval times and going faster. Instead of running at a constant pace, mix up your run with hard and easy segments. You can also play around with the incline to simulate rolling hills.
4. Zone out. Treadmill running doesn't require you to pay close attention to your surroundings like outdoor running does. You don’t have to worry about cars, cyclists, dogs, or other dangers. Running on a treadmill allows you to zone out and just run. 
5. Use the towel trick. If I run on a treadmill, I often find myself constantly looking down at the time. Looking at the time makes the run feel doubly long so I place a small towel over the treadmill and just go with the flow. 

The towel trick at it's finest!

How do you keep your treadmill runs non-boring?

I received questions from Shawn and Brooke about shin splints in the comment section of my last post, so I figured I would address the topic for everyone to read!

Shin Splints

What is a shin splint? A shin splint is pain along or just behind the shin bone (or tibia), the large bone in the front of your lower leg. A shin splint is medically known as medial tibial stress syndrome. 

What causes a shin splint? Shin splits happen during physical activity, not just running, and are a result of too much force being placed on the shinbone and connective tissues that attach your muscles to the bone. Shin splints are common in runners and in those who participate in sports with sudden stops and starts, such as soccer, tennis, and basketball.

What are the symptoms of shin splints? Some symptoms of shin splints are tenderness, soreness, or pain along the inner part of your lower leg as well as mild swelling in your lower leg. It's important to see a doctor if your shin is hot and inflamed, the swelling gets worse, or if the pain continues during rest. 

How are shin splints diagnosed? Shin splints are typically diagnosed based on your medical history and a physical exam. 

How are shin splints treated? In most cases, you can treat shin splints with a few simple steps:

• Rest or try low-impact activities such as swimming or bicycling.
• Ice your shin for 15 to 20 minutes at a time, four to eight times a day for several days.
• Elevate the affected shin above the level of your heart, especially at night to reduce swelling.
• Compress the area with an elastic bandage or compression sleeve. 
• Take an over-the-counter pain reliever such as Ibuprofen or acetaminophen.
• Wear the right shoes. Your doctor might recommend a shoe that is suited for your stride, foot, or particular sport.

Resume your regular activities gradually. If your shin isn't 100% healed, returning to your usual activities may only cause your shin splints to reoccur.

Here is a photo of some stretches that have been known to help with shin splints. 

Helpful links about shin splints:

• Preventing and Treating Shin Splints 
• Shin Splint Shoe Recommendations

Have you ever suffered from shin splints or another injury?

Have a question about running? Ask it in the comments section! 

Dealing with a bad run

"Running is the greatest metaphor for life, because you get out of it what you put into it." -Oprah Winfrey

As a runner, I have definitely had days where it’s a tremendous struggle to get through a run. My legs feel tired, I’m breathing heavily, and running for only a few minutes feels like an eternity.

It's not fun!

I am here to say that it is completely normal for even the fittest runners to suffer through bad runs. Sometimes we need to have a bad run every once in a while to appreciate all the good ones. 

How to get over a bad run:

Think about your health. Even if you had a bad run, you still ran! Your body gets benefits such as stress relief and cardiovascular training. Your mind also benefits. Getting through a bad run will make you mentally tough, in a good way that you can use throughout situations your life. 

Figure it out. Figuring out why you had a bad run can give you a sense of closure. It's helpful to your training to understand why you had a bad run. You can figure out if you are overtraining, hydrating properly, or undereating. 

Try something different. Once you have figured out what went wrong during your run, you can then work to fix the problem. If you need more sleep, get more sleep. If you need to hydrate properly, starting drinking water right away. 

Shake it off. It's okay to have a bad run every once in a while. It happens. Try talking to other runners about their experiences with bad runs and gain some insight or learn a new tip. Don't be discouraged, another great run is not too far away!