Back at it.
Dear Diary
8 weeks to CTM 42.2km
4 week to The Gun Run 21.1km
It's been a fabulous week of getting back into training and running. Yay me! It has not been easy AT all. A mid 40’s body needs time and more to recover. Muscle ache is very real this week and my physio had her work cut out for her! I was aching everywhere!
I was nervous and so excited to get back into the swing of things. Nervous because it's been a few weeks since I did anything consistently and I can feel the difference. Excited because of endorphins, runners high, the structure and routine. Running is literally soul food!
Tuesday 8km - easy peasy
Thursday 8km/70mins - sticky after an hour. I was going well until I hit the hour mark and thereafter lost momentum quickly. Fortunately, I had 32gi Endure Chews in my belt so a quick energy booster got me to the end. Truthly, I was tired though and grateful to be done.
Saturday 15km - I ran the first 12km with the training group and then went on for another solo 3km. As I am behind on the training, my program is a little different until I catch up with the others in 5 weeks. It was a push for me but I did the distance! Singing along to music got me through the last 1.5km. There was a stunning rainbow visible when I returned to the club but by the time I got to snap a pic it was gone.
'Solo runs can be fun or terrifying. I like to make them fun.'
It's up to you. Some runners love training in groups, others prefer solo runs, and others love both. I’m the latter and have come to love both. The first decade of my running career was solo so I have spent hours and hours on my own. Most recently, I love connecting with fellow runners during the long runs. There is great value in group goals with comradery and team support. Solo runs get tricky when you’re tired or bored as there is nobody to distract you other than yourself. Solo runs can be fun or terrifying. I like to make them fun
There are a few tricks I’ve learned over the years. These work for me:
Pep talks. I have a few phrases that are motivating. For me; I’m strong and resilient, I’m capable, I’m doing it, and I’m so proud of myself.
Break it up. To avoid falling into a walk when I’m tired, I break the remaining run into minutes or distance or pick a landmark like the top of an incline, or the end of a block.
Counting down. This is especially useful on hills or inclines that are tough. I normally start at 10 and count down. The count is timed with every few steps and my breathing. It's also very rhythmic.
Sing. This year I discovered a Spotify playlist to match my running pace. I’m technologically challenged so I felt like I won the lotto when I figured this out! It is totally customised to me and I’ve built a massive playlist over the past few months with songs I enjoy. When I’m tired, the music carries me and I can singalong. Here, take a listen: https://tinyurl.com/28hy8sdw
Smell the roses. This means to absorb the surroundings. Take note of the view or scenery and hone in on the smaller details of houses and gardens. For a short while you’ll forget the ache in your legs and shortness of breath.
What’s cooking? This mostly works as a distraction technique but I try to identify the food being cooked as we pass homes, restaurants and bakeries. Braised onions, sausage, lamb chops on the braai, baking bread, doughnuts and croissants are my BEST.
There are going to be a few solo runs in the coming weeks and I am really looking forward to them! The human body is more resilient than we give it credit for! Women, in particular, withstand and endure and yet we still doubt ourselves!
'There is something about writing it down'
I've been thinking of starting a running diary again to track distance and how I felt during and after a run. Its been years since I had one. I wonder where it is. I'll have a scrounge and see. These days its all on Strava but there is something about writing it down. Plus, its quick and easy to refer back to it. I have no shortage of journals either so it's merely a matter of picking the best one for the job. Bruce Fordyce highly recommends it too.
In 8 weeks I am running the Cape Town Marathon 42.2km. I may be crying at the end but I’ll do it. Eeek!!
Running Notes:
Here is my list for the rest of the year and some others you might like.
The Gun Run 21.1km September 18th Sunday (2) (entered)
Cape Town Marathon 42.2km October 16th Sunday (0) (entered)
Landmarks Half Marathon & 6km Fun Run/Walk 21.1km November 6th Sunday (0)
Winelands Marathon 21.1km November 26th Saturday (0) (entries open)
The Slave Route Challenge 21.1km March 2023 (1)
Cape Peninsula Marathon and Half Marathon 21.1km February 2023 (2)
Two Oceans Marathon 21.1km or 56km April 2023 (10)
SAFARI Half Marathon 21.1km May 2023 (1)
Top tips for the week:
Give yourself credit. Acknowledge how far you have come and do it with LOVE.
Feel the fear and do it anyway! This is a big one. Longer distances can be terrifying and liberating.
Intentions for the upcoming week:
Let the training be easy. It isn’t but I have to believe it is easy to adapt to and manageable.
Healthy eating is a top priority. Some personal stress had me chugging down wine gums like they were going out of business.
Objectives:
Sort out the backpack/hydration pack. I have a solution so I will make the announcement in the coming weeks! It’s custom AND really cool too!
Fueling
32gi Sports Chews, Endure Sports Drink and Hydrate for running/snack fuel
HMT Vegan Protein - post run recovery. I loved chocolate for years and now love combining the strawberry and vanilla flavours. Takealot: https://tinyurl.com/25n6s7d6
HMT L’Glutamine - amino acid replacement and before bed to aid recovery. This stuff is the bomb! Takealot: https://tinyurl.com/2p9ep5nb.
How to get started
Spartan Harriers is running an 11-week running program that takes you from walking to running a 10k race! Many of the club runners started here. Join with this link: https://bit.ly/SHSumBeg22
Follow me on Strava: https://www.strava.com/athletes/hdugmore
Hasta la próxima
XOXO
Haylee
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