The Post Marathon Blues are No Joke!

The Post-Marathon Blues Are Real!

WOW! What can I say. It's been awhile since I've posted. But I have good news. I seem to be over the funk that I was in. I was well aware that after hitting a big goal, that people can sometimes feel lost or that everyday things seem to lose their appeal, but I had no idea just how wrapped up I was in training for a marathon. Once it was over, I was absolutely on clound nine! But then it faded to "now what" and then full on being down in the dumps. I gained weight. I got myself to a point where I couldn't even run a mile. And did I mention the weight gain? I got up to 213lbs which for me is very very heavy but luckily I was able to real that back in a little. I've dropped 10 pounds just cutting back on Carbs, but more on that in another post.  

Then something happened. I saw a post about a mile road race in Waynesville and just like that, the fire was back. I had a renewed sense of wonder. I can't run a mile. But I love the mile. So I signed up this past Wednesday. It's August 22nd, which is exactly 8 weeks from today. So I went to a track today to see what I could do. I warmed up and then ran (slogged) a mile in 12:18. I had no idea I was actually that slow. I was hoping I could pull off a 10 minute mile, but I was fighting out there just to keep going. 

However, at the end, even though I was much slower than I had hoped, I was happy. It felt so good to be out on a track again. If you've ever seen Field of Dreams, you'll get how I feel when I step on a track. It's like I'm young again. At least on the inside...LOL.

So. In summary, I have 8 weeks to see how much faster I can go in the mile. I have to look at the course but I think there might be a slight uphill at the start but then should be fairly even to slightly downhill the rest of the way. 

My plan is to run hard twice per week with speedwork. Run some easy days. A long run day and 2-3 resistance training days per week. That's a big jump from what I've been doing, but I'll take it slow and easy and build up gradually so as not to overtrain or get injured. 

If you're feeling down, you may not want to, but find something that gets you excited. I realize how silly it is to run a marathon and then get excited for a mile, but trust me, it was just what I needed. I've always loved the mile and road mile races are hard to find unless you're willing to run the kid's fun run. 

I'm also honestly glad it happened to me. I fully believe it's made me a better coach having gone through it rather than just reading about it. Like I said, it's no joke. The depression was very real and I barely recognized myself for a while. 

If you find yourself down or needing help with running, please reach out to me. I can now say I've been there and I can relate to what you're going through.

Last Week of Half-Marathon Training - Week of Jan. 18th

Short and sweet. I did not run the 5K. We had a winter storm with lots of rice that was supposedly coming. I decided the night before I wasn't going to run. The race directors kept the race. The bad weather didn't hit until late that night. But it was freezing cold, my ankles hurt...it would not have been smart. 

I will be creating a new goal. A new plan. But first, I'm going to try and get my ankles working again and get out of this mental funk that I've been in. I help runners all the time get back into running and it always works for them. My issues seem deeper. I'm going to work through them. 

I Must Be Crazy - I'm Running a Marathon

Well, I made the jump! I signed up for my first Marathon. It will be the Asheville Marathon in Asheville, NC on March 15th. Let me just say, I have my work cut out for me. For one, I know myself and I will procrastinate. so in an effort to keep myself on the straight and narrow, not only did I sign up for the Asheville Marathon, but I also signed up for a Half-Marathon in October and another that I will be signing up for that takes place in January. I figure that having these two on the race calendar will keep me motivated to actually put in the work even though March seems SO far away. 

In my last post, I mentioned how I mis-remembered the turnaround point and ran 5.5 miles instead of 4. That run was amazing for my confidence. In fact, I recently ran a 4 mile route that is super hilly and I ran the whole way and conquered all the hills. I was so excited and the Marathon seemed so possible!

Today, however...today was a different story. I didn't feel like running. I was dreading it on some level so my head definitely wasn't in the right place. But I made myself go anyway. It was hot, but I was OK. However, less than a mile into the 4 mile run I was going to do, my shins started getting really sore, really fast. I have no idea why. I've been stretching. I've been doing calf raises. I did notice that my form felt off and like I really couldn't get a good stride rhythm going. So maybe that was part of it. Everything just felt off and awkward. 

The really bad part though was what it did to my confidence. While walking back, it started to rain. I felt like I was in some bad movie scene where just when you think it can't get worse, it does by raining on the already defeated main character. Me. 

I know March is a ways away. I know I have time and that this was just a small speed bump. I didn't expect training to go super smoothly, I just didn't think I'd have issues this early on. One thing you can say about running is that it can humble you.  

So what will I do? First of all, I will think of all the positives. That I tried. That I've been hurt before, but got past it. I will focus on the future but I will also fix the past. I put on my coach hat and reviewed my plan and what I realized was this. I have not been putting in the work I mapped out. I've been active every day. Hikes, walks, some runs. But not the running I had in my plan. I would hike or walk and then the rest of the day would slip by. I was telling myself it was fine. It was not fine. For me and looking back at my running journal - I lack consistency. And today was my body letting me know. 

I've lost count how many times I've "started running".

Starting Again - At the Beginning

Back in July I went for a run while on my anniversary trip. It was a trail run and up to that point I was having trouble with my feet again. Not really the feeling of Plantar Fasciitis, but it was definitely the fascia that was aching so bad. Usually, my minimalist/barefoot shoes fixed the issue, but it was starting to feel bad even wearing them. I thought perhaps a trail run - with softer ground than pavement - would help. OH MY GOD, it was so bad! I don't know if it was the uneven terrain or all the roots or whatever but I couldn't even run a quarter of a mile.  

Fast forward a month or two and my weight shot up to 200lbs! I always had it in my head that 200 was my breaking point. Well, I got there. I joined planet fitness and was working out several times per week, hiking a few days but really wasn't doing great with my diet. And as they say, you can't outrun a bad diet. Well, hell...I couldn't even run. 

Progress

In the last two months, I've used the elliptical at the gym - no stress or pounding - and I've been hiking rather than running. It's strange to me that hiking is fine but running was the problem. Anyways, This past week, I bought some insoles recommended by a running store. I know! I know! What about running natural? Well, it stopped working for me for whatever reason so I thought, what the hell. I'll give anything a try at this point. So I put the insoles in my Altras, (minimalist shoe with wide toe box - but not a  barefoot shoe) and went for a run. On Monday, I ran a mile, non-stop. I was so happy! Yes, there was some aches on the bottom of my foot, but nothing that was "painful". On Tuesday, I went for a hike. Wednesday, I tried another run and felt really good. Not sure what was different, but I the same mile and took a minute and half off my time from Monday. I really wasn't trying. I was running at a pace that felt good. Thursday, I went for a hike again and Friday and ran another mile non-stop. Not as fast as Wednesday's run, but that's totally fine with me. 

The last few weeks I've been trying to eat better too. I have found that logging what I eat into my Fitbit app helps with the accountability aspect. I can see the calories, the macros, etc. I've been avoiding - but not eliminating - fried foods, sweets and fast foods. I've done a good job cutting out Coke's too, which I swear cause my belly to blow up. Maybe it's the carbonation or something, but I swear when I drink a soda - even a zero sugar one - that I get belly-bloat. Yes- I did try Coke Zero even though you all know how I feel about fake sweeteners. 

Is it Working?

So, has working out, running and hiking and eating a little better helped? Today, I was down to 194lbs! I know it's only six pounds, but it's progress and I'll take it. 

Again, I've not eliminated fast foods, soft drinks and sweets. I've simply adopted a method of avoid as much as I can. Be strong when I'm feeling strong, but don't beat myself up if I "cheat" on the diet. Honestly, I think this has been the best approach for me. I have a bad habit of thinking I "deserve" a treat or a soda if I exercise, but that's obviously just going to keep me on the hamster wheel.  

It's so strange - knowing what to do, but not finding the commitment to do it. I am a certified running coach. I have a Kinesiology background. I know how to exercise. I know how to eat right. But with a stressful job, chronic running pains in my feet, it's like I gave up. I hit my 50's and for some reason just starting ignoring the advice I'd give any client. Advice I know for a fact works. 

What's the Plan Going forward?

Now that I can seem to run a mile, my plan is to very gradually increase my mileage and get back into running. I will take it very slow so as not to reinjure myself. Writing on here, even if nobody sees it is very cathartic for me so I will keep posting about my wins - and my setbacks. 

Happy Trails!

The Mental Health Benefits of Running

Over the next 4 weeks, we’ll look at some of the different ways that running can help you in life. These will include mental benefits, heart health, weight management and longevity.

Did you know that running is not only good for your physical health, but also your mental health? Studies have shown that running can help reduce symptoms of depression and anxiety, as well as improve overall mood and self-esteem.

According to a study published in the Journal of Psychiatric Research, running for just 30 minutes a day can be as effective as medication in reducing symptoms of depression. Additionally, running releases endorphins, which can help improve your mood and reduce feelings of stress and anxiety.

Personally, I grew up in a hostile environment at home and running was my only way of keeping sane. I would channel all my anxiety, frustration, anger and resentment into my runs. I honestly don't know what I would have done without Track and Cross Country to help me during those dark times. 

What about things like ADHD? Yes, running can help with ADHD by reducing symptoms such as hyperactivity, impulsivity, and inattention. Exercise, including running, has been shown to improve executive function and cognitive performance in individuals with ADHD.

One study conducted by the University of Illinois found that just 20 minutes of exercise improved attention and reading comprehension in children with ADHD. Another study by the University of Georgia found that exercise, including running, improved working memory and cognitive flexibility in young adults with ADHD.

As a running coach, I can help you develop a personalized running plan that not only improves your physical health, but also helps you reap the mental health benefits of running. Let's get started today!

Next week, we’ll look into how running can help keep your heart healthy.

If you'd like to learn more about running and ADHD, here are the articles referenced above:

Gapin, J. I., Etnier, J. L., & Cauraugh, J. H. (2011). The effects of physical activity on attention deficit hyperactivity disorder symptoms: the evidence. Preventive medicine, 52, S70-S74. doi: 10.1016/j.ypmed.2011.01.022

Medcalf, R., & Michie, P. T. (2015). The effect of acute aerobic exercise on cognition and EEG in children with ADHD. Medicine and Science in Sports and Exercise, 47(3), 559-567. doi: 10.1249/MSS.0000000000000436

Ratey, J. J., & Loehr, J. E. (2011). The positive impact of physical activity on cognition during adulthood: a review of underlying mechanisms, evidence and recommendations. Reviews in the Neurosciences, 22(2), 171-185. doi: 10.1515/RNS.2011.017

Review of Can't Hurt Me by David Goggins

In January, I finished reading David Goggins' book "Can't Hurt Me". It's his personal story of perserverance as he struggled with a rough childhood, as well as an adult life that felt like he was going nowhere fast. In this book, he goes into detail on what it was like growing up with an abusive father, then with a single mother and his battle with being overweight but wanting to join the military. 

His story is absolutely fascinating! The best part for me, is that rather than being just another self-help book, this was actually (in my opinion) a running book. I had no idea that this man was a god when it came to pushing himself to the limits. Running ultras, triathlons, etc. and all of it basically because he wanted to show he could. That he could take the pain and keep going.

If you want a book that will get you off the couch and strive to be more than you currently are, this is THE book for you. It has really put things into a whole new perspective for me. In this book, I not only was reminded of why I started running, but felt a sort of kindred spirit in David. No, I'm not a Navy SEAL or an Army Ranger, but I had a rough childhood with an abusive father and I used that pain and channeled it into my running. I felt like I came to terms with it long ago, but after reading this book, it brought a lot back and gave me some new reflections and a sense of forgiveness where before I just preferred to forget.

If you only read one book this year, read "Can't Hurt Me" by David Goggins. Please use the link below. I do receive a small commission from Amazon which helps support this site. I could not put it down. I usually read a couple of books per year and I've already finished two books this year and it's not even the middle of February. 

The next book I'll be reviewing is The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It. It's the story of Roger Bannister, Wes Santee and John Landy, each trying to be the first person to break the 4 minute mile.

Will Running Help with Depression?

Recently, someone asked me "Will Running Help with Depression?".  Without hesitation, I responded with a solid "YES!"  I've been running since 1983 and during that time, I've had to battle a lot of personal issues that would depress anyone.  In fact, looking back, it would be easy to say that I wasn't running for something, but rather running away from my problems.  Actually, while I may have been running away from problems, I was at the same time running toward solutions.

I could go into how running releases natural pain killers called endorphins, but I won't get into the scientific aspects.  Let's just say that running has always given me a sense of well being.  When I'm done with a run - even one that didn't go so well, I still have a sense that I've done something.  Completed something.  I feel proud of myself for getting out there and trying. 

Running also clears my mind.  I think better when I run.  Maybe it's the hypnotic sound of my rhythmic steps and breathing.  Maybe it's the fresh air.  Perhaps it's the sounds of nature as I run along a river or on a trail deep in the woods.  Regardless, I feel free when I run.

In essence, I personally would recommend running any day of the week over drugs or therapy.  I'm sure many will disagree with me on that, but that is how strongly I feel about running.  Keep in mind, I'm talking about feeling down and sad.  If someone were suicidal, or otherwise extremely depressed, naturally I would recommend professional help.  However, I'm talking about the majority of people.  The ones who life just pushes around sometimes.  Maybe more than it should.  Without running as an outlet, I'm not sure how I would have made it this far in life.