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.

Half-Marathon Progress: Weeks of November 23rd & November 30th, 2025

Week of November 23rd

Here's how this week week. 

Sunday: I spent the day in the ER with my daughter. She was fine. She had an enlarged lymph node yesterday and today it was almost twice as big. She was having trouble swallowing and therefore trouble eating and drinking. The urgent care center she went to told her to get a CT scan. That's when I picked her up and we went together. Turns out, you can get  stones in your salivary glands. How weird is that? She'll be fine but it did eat up most of the day. At night, I was exhausted having not slept well the night before. 

Monday: Didn't do anything. Just laid around the house. I had no energy at all. 

Tuesday: Today was a travel day. We went to Atlanta for a little getaway. It poured rain and the traffic was crazy, but we made it.

Wednesday: Didn't exercise per se, but did do a LOT of walking. Probably 3-4 miles.

Thursday: It's Thanksgiving Day and we traveled home from Atlanta.

Friday: Didn't do anything. Another day of low energy. 

Saturday: It is now 8 weeks until the half-marathon. It was cold and dreary but did manage to do a short hike of 1.6 miles. 

Week of November 30th

On Sunday, I had planned to do a long run but never did. I have no idea why other than low energy. 

Monday I did manage to do some of PT exercises and I even did some Arm Curls with the dumbbells along with some side and front raises. Still no running. 

Tuesday, Wednesday, Thursday and Friday I did nothing. I wanted to run in the a.m. but again, I have no energy or motivation. I really don't know what is going on. Normally, I would think someone is overtraining, but we know that's not it. I know work has me stressed, but it's certainly less stressful than a Presidential  election year and a hurricane. This year should have seemed like a walk in the park. 

Saturday I woke up and even though I didn't feel like it, I put on my stuff and I was ready to get out there and do a run-walk if I had to for just 30 minutes. I ended up running the whole way and actually felt pretty good. it was 36 degrees when I started which I think is my sweet spot. A long sleeve t-shirt, shorts and a hat and I felt great. Maybe it reminds me of running in Minnesota in the fall or spring. Who knows. 

In Other News

Today, Saturday, December 6th is now just 7 weeks away from the Half-Marathon. I feel so unprepared, but I also have this weird confidence. Covering the distance by then I feel like I can do. Once I lock in on a run, I can feel like I can run forever. My concern is the cutoff time, which I believe is 3 hours. That will be the challenge. 

Since my birthday and through Thanksgiving, I've gained a lot of weight. In fact, I've been over 200 lbs for over a week straight. I think that has maybe got something to do with my fatigue and lack of motivation. I try to eat better and I'm fine until the evening and dinner. At dinner, we keep having pasta dishes and I do love pasta! Could I cut down on the sweets. Absolutely. Is it easy? No. There's so much candy, baked goods, etc around ALL THE TIME. My birthday, Halloween, Thanksgiving and now Christmas is coming with more and more sweets. I'm starting to sound like the Grinch on the top of Mount Crumpet. 

I'm embarrassed to admit this, but I have ordered a Testosterone supplement from Mars Men. I have no idea if it will work or not, but I will let you know. It should be here by Monday. Hell, even if it's just a placebo effect, I'll take it. I'm so tired of feeling tired all the time. I tell my doctor this stuff - that I'm worried that at 58, maybe I have low-T, but he doesn't seem to care or just isn't concerned. He's a young guy so he probably thinks it's just natural. 

I know I could lift weights, eat more protein, do HIIT workouts and raise my Testosterone naturally, but I feel like I need a jump start and that's what I'm hoping the supplement will do. I don't want to get TRT - Testosterone Replacement Therapy. From what I've read, your body becomes dependent on it and it shuts down the natural production. Basically, if you start it, you have to keep doing it and paying for it. The supplement I ordered is supposed to boost natural production. Once I have more energy, I really feel like I'll exercise more and therefore create my own. Naturally, I will need to change some things. Diet. Exercise. Motivation. But I really feel that will come naturally once I get into it. I just need that initial jump-start or boost to get going. 

Half-Marathon Progress: Nov. 2nd until November 22nd

 You know how I like to post weekly updates. Well, obviously that hasn't been happening, so I wanted to catch you up on how things are going - or in this case - how things are NOT going. 

Week of Nov. 2nd

On Sunday, Nov. 2nd, I hiked 3.5 miles with my wife. This was just under 12 weeks until the half marathon. I did nothing for the rest of the week. I was just slammed with work and by the end of the day, I was exhausted. both mentally and physically. I'm not sure if something happened when I turned 58, but my motivation and energy are in the toilet. I talk a lot about embracing the suck and just getting out there even if it's just to walk. I can't even get myself to do that. 

Week of Nov. 9th

This week, I forced myself to do something. Anything. On Sunday, Nov. 9th, I went for a hike with my wife. Another 3.5 miles which was nice and relaxing. 

On Monday, I ran 1.5 miles and did some arm curls along with front and side raises. 

On Wednesday, Thursday and Friday I did the same arm curls, front raises and side raises. 

On Saturday, I hiked 5 miles with my wife. This was a really fun hike because there is a new Troll exhibit at the NC Arboretum. Trolls: A Field Study. It is awesome if you're in the area. 

Week of Nov. 16th

Sunday thru Friday I did nothing. I did have PT on Thursday night, so I guess that's something, but just a wasted week. 

On Friday and into today, Saturday, Nov. 22nd, my calves are insanely tight. I'm not sure why. We did a lot in PT work on my calves so perhaps it's delayed onset muscle soreness (DOMS). Today, I did manage to hike 3.6 miles. Today is also officially 9 weeks until the Half-Marathon. 

Getting Back at It: My Road to the Asheville Hot Chocolate Half-Marathon in 2026

Goal: Be Half-Marathon Ready 

As you may know from previous posts, in March of 2025 I ran my first marathon. I would love to say that I used that to launch myself into a great level of fitness and kept all those gains. However, what was supposed to be two weeks off turned into 5 months. Let's just say I feel like I'm starting at square one again, but you know what? That's not the worst thing that could have happened. 

So here we are in September, and to motivate myself to get back to running, I signed up for the Asheville Hot Chocolate Half-Marathon scheduled for January 24th, 2026! There is also a 5K, 10K and some kids runs too, but I opted for the Half. Why? I had been thinking that I would love to always be Half-Marathon ready. Meaning that any given weekend, I could roll out of bed and run a half. About a week later or contemplating this, I read an article - somewhere online - that said a great goal for distance runners was to be...you guessed it...Half-Marathon ready at all times. That sealed the deal for me. 

I signed up last Sunday, so that gave me approximately 20 weeks to get into half-marathon shape. Once again, I'm not looking to do anything too crazy. I just want to finish since I've lost all the endurance I had built up. Back in 2021, I ran a virtual half - actually, it was the Asheville Chocolate Half-Marathon - and ran it in 3:04:55. In my marathon, I crossed the Half-Marathon point in 3:01:13. 

My Half-Marathon Goal

I believe I can break 3 hours. I really do. I think going sub-3 for the half is very achievable. I would have to average a 13:44 per mile the whole way. My fastest half ever was in 2012 when I ran a 1:56:54. While I would love to be that guy again, I don't think I'll make it by January. ;)

Here's my Training Plan. 

I will repeat my training strategy from the marathon as it served me well and kept me injury free. Meaning, I will run 3 days per week with a long run on Sunday's. 

I will be better about nutrition this time around. Last time, I trained for and ran the marathon and GAINED 3.5lbs. I like to think that it was lean muscle I put on, but who knows. The issue was the same as most runners have - I felt I had earned the chocolate, or the slice of cake, or whatever. Since the marathon, I actually have gained even MORE weight and recently topped the scales at 205lbs which for me was a hard NO! I'm back down to 199 with just some basic changes to eating: Cutting out sweets and sodas, but also trying to be better about how many calories I'm taking in. I believe they call it "Mindful Eating". 

I will also be better about strength training. I had done a little of it for the marathon, but definitely could have used some more strength in hindsight. My plan is to do 3 days per week of strength training. I have a set of adjustable dumbbells, a TRX band and some surgical tubing resistance bands that range from 15 to 85 pounds. 

Ideally, I would love to get to the starting line at 160lbs and timewise, that is doable. 20 weeks at 2lbs per week is 40 pounds. 

This weeks Half-Marathon Progress: Week of September 7th

As I mentioned, I signed up for the Half on Sunday, September 7th. My weight was down to 201.8lbs from the high of 205lbs just a few days before. 

Sunday, before signing up, I did a 3.5-4 mile hike. 

Monday, I went out for my first run. Just a mile and a half around the neighborhood to test the old body out. I had to walk 4 times! My legs felt like lead and my calf and shins were not happy. Keep in mind, we all have to start somewhere. 

Tuesday, I hiked 2.5 miles.

Wednesday, I went to the Mountain State Fair and was actually pretty well behaved. I did have an elephant ear, mostly to myself, but that was it. I did not get a lot of other sweets that I really wanted like fried Reese's Cups, fried Oreos, etc. So I considered that a win!

Thursday and Friday I didn't do anything. I wasn't happy about it. I had the time, I just wasn't feeling it. 

But today, Saturday, I tried the mile and half route around the neighborhood again, and ran the whole way. I averaged a 12:48 pace, so well ahead of the 13:44 I need to break 3. 

So, stay tuned and check in each week. I'll post my progress as I go and offer some tips and tricks along the way. 

If you'd like help running your first - or next - 5K, 10K, Half-Marathon, or even Marathon, let me now. I would love to help. 

My First Marathon in Review

Well, it's been a week and a day since the marathon. I've a had a lot of time to look back and think about things like what I did right, what I did wrong, what I'd do differently. So here's an honest look back at my first marathon experience. 

What went right? 

I felt really good the morning of the marathon. In fact, when I walked up to that starting line, I felt born again. I hadn't felt that level of excitement at a race in forever! I felt very relaxed and excited to take on the challenge. The morning of the race, even though I didn't feel like I needed the bathroom, I stood in line just in case. Lucky I did too, because by the time I got up there, I had that old familiar feeling. That, plus the next coupe of aid stations with porta-potties had lines as well. 

All during training, I practiced fueling with trail mix, raisins, protein bars, etc. I had a good feeling for how often and how much I could tolerate. I pretty much knew what worked, and what didn't work with the snacks I had available to me at home. Rather than carbo-load the night before, I started on the Wednesday before the Saturday Marathon. I upped my carbs at every meal over several days rather than the night before. The morning of, I ate nothing. I treated the marathon like I did my long runs. I started in a fasted state. I would have had to have been up at 5 to eat anything and have it digested in time that I wouldn't feel sloshy or full. I never run well with food in me. 

When the gun went off, I stuck to pace - or what felt like my pace - and didn't get caught up in the excitement and go sprinting off like I used to do in 5Ks. My pacing was pretty spot on up until mile 20 and then started to slow down but I had a good idea I would finish in time. 

I took Gatorade and all the water stations. In the later miles, 20 and up, I'd also take a water a couple of times. Starting around mile 1 or 2 I had a half box of raisins I brought with me. I had the other half around mile 3. At mile 6 I started taking gummy bear packets and having those at each station. The aid stations were ever 3 miles or so which was perfect for the timing I'd worked out in training. 

At mile 23.66 (I looked at my Fitbit) I had to walk. My legs just stopped when I came to a hill. I didn't let it get me down. I did what I did in training. Gave myself 50 steps with my right foot, and then I started running again. However, after running again, it wasn't long before I had to walk again. So I just ran-walked the last 2.5 miles give or take and didn't let it get me down. I knew where I was and that I'd finish by the cutoff. 

After the marathon, I walked to the car rather than have my wife come get me, took a really long, really hot shower, and before bed, I massage-rolled my legs with one of those massage rollers that looks like a weird bumpy rolling pin. For dinner that night, I will add that I ate a lot of pasta to replenish my glycogen stores. I honestly believe that helped me a lot with recovery. 

In the days that followed, I walked a little over a mile on Sunday, a mile on Tuesday, and a little over 2 miles on Wednesday. Thursday and Friday I was traveling for work but I did get a short 15 minute or so walk in Thursday night. All in all, the day after the marathon, I was able to walk, go up and go down stairs, just like a normal person. 

What went wrong? 

Due to it being a major election year, and a Hurricane, I actually missed over 2 consecutive months of training and had to practically start over. All of October and all of November plus the first week of December was shot! I lost a lot of progress. Sure, I had a few runs in there, but it was not at all what I needed. 

But in all honesty, I can't think of much that I did wrong on race day. I felt like I was really smart. I did get a tight stomach around mile 19. I had way more Gatorade than I was use to and my stomach felt like it had enough. But I was so worried about hitting the wall and needing electrolytes, that I kept drinking. Having never run over 18.21 miles, and therefore not fueling or drinking after mile 15, I was in unchartered territory at miles 19, 23 and 25.5.

What could I have done better?

First off, I would have tried gels during training. They seem so much easier to carry than boxes of raisins. It may have helped my legs feel fresher for the last 2.5 miles and perhaps I could have run farther before having to walk. 

I think I would have ignored traditional advice and gone for a 20 mile long run. Knowing how slow I would be, I think that extra half-hour on my feet, while not helping too much due to diminishing returns physically, would have helped me tremendously mentally. I also wish my 2 non-long runs during training weeks were farther. I typically just did 2-3 miles and went up to 4 or 5 in the last couple of weeks. I think some higher mileage other than my long runs would have served me well. 

I should have run more hills. While I did have long uphill runs in my training, I didn't do hill workouts per se. I knew the course would be hilly. Heck, it's Asheville. But I so focused on the river arts part since there were so many out and backs, that I failed to realize just how many hills there would be in the downtown and Montford areas. 

At mile 23, I saw my wife and daughter and I said "I'm in so much pain". I was feeling rough, but I shouldn't have made that comment. Tired was a much better word. I really believe that speaking that out loud was a sort of incantation that then made me feel worse that I was really feeling at the time. I think that messed me up mentally and took my head out of the game - so to speak - just long enough that I had to stop and walk at mile 23.66 when I saw a long gradual uphill. While I did run-walk from 23.66 to the finish, I think I could have run more had I not let those thoughts in. 

Important Notes and Things I Need to Remember

The week before I signed up, I could barely run 6 miles. My pace for 5.77 miles was 14:59 and had to be able to average 14:53 for 26.2 miles!!! I had roughly 8 months to train, two of which were lost due to work and a hurricane. 

I was struggling with Plantar Fasciitis prior to signing up and the only shoes that helped me were barefoot-style shoes. I trained and ran the marathon in Vibram Five-Finger shoes. All pain-free!

My wife and daughter where there and it was so helpful to see and feel their support. They saw me at mile 12.5, 19, 20, 23, 25.8 and the finish. 

Originally, this was my "one and done" marathon. But if I'm being honest, Sunday night, I was looking at what other marathons were coming up later this year. LOL

I'm sure there's more I'll think of. Things I did right, wrong or wish I'd done. I may come back and edit this, but I'll make a note of it. 

Marathon Training Update: Week of March 2nd

As of yesterday, I have just two weeks left to prepare for this Marathon on March 15th. I am feeling both confident and nervous. I run 18+ miles twice (18.2 and 18.21) with the second time being nine minutes faster without trying. I just can't help but think how long another 8 miles sounds! It's a little intimidating when I think about it too much. I definitely hope I'm around other runners to help push me along, but I'm afraid my back of the pack time will have me out there alone. My plan is to hit mile 20 and start a playlist for the last 10K if that happens. I trust the music will get me jazzed so I can push through. I'll just have to see what happens. 

Sunday, March 2nd, I went out for my long run in the afternoon. I waited until it was warmer because I'm a little nervous that all my long runs have been in the cold. If March 15th is a hot day, which if very possible in Asheville, I may be dying. I've tried to bundle up with hat, gloves, leggings, etc. but I can't tell I've mimicked a warm day or not to feel confident in how I'll respond to the temperature. 

Originally, I was going to run 8-10 miles, but I really wanted to see where I was on my half-marathon. I thought that would be a good gauge. I probably should have tried to take it easy, and I did feel like I started out that way, but at mile 2 I was clipping along at a faster than expected pace. At that point, I thought let's not speed up, but let's just try to maintain and see if I can break 3 hours for the half. Without much effort, I kept a pretty steady pace. I crossed ten miles in 2:15 and was feeling pretty good. At 12 miles, I was at 2:41:28 and at mile 13 I was at 2:55. I finished 13.11 in 2:56:22 which was a 13:27 pace! I know that probably sounds slow to most reading this, but keep in mind that my last half that I ran in Asheville I was at 3:04:55 in 2023. I have not passed the half-marathon time faster than that in any of my runs. So cutting off 8 minutes felt like a great achievement to me. Plus, even though I can't keep up that pace, it felt good mentally that I could cover half the distance in under three hours. Basically, I felt like I had a good cushion for the full and that slowing down a whole minute per mile should feel real easy on race day. 

Again, my goal on race day is just to finish the marathon by the 6.5 hour cutoff. My dream goal would be to go sub-6, but everything will have to go just right for that to happen. Despite all the long runs and experiments, I still feel unprepared as far as nutrition goes on race-day. Full disclosure, today's half was done with just water. No snacks. No Gatorade. Both of which I've had on all my previous long runs. I may have felt stronger had I had some, but I was out and wanted to get my run in and not spend time going to the store. 

Monday, March 3rd was a rest day. 

Tuesday,  March 4th, I went to Planet Fitness and did a total body workout after doing 4 miles on the treadmill. I really wanted to test my progress on my Boil the Frog treadmill workout. Last time, I could only hold a 12 minute pace for a half mile. Today, I was able to hold it for 2 miles! Here's how it went: 

I walked .5 miles at a 17:08 pace. I then started running at a 12 minute per mile pace or 5 MPH. I then sped up 5.1 mph or 11:45 pace for the next quarter mile. I then went to 5.2 mph or 11:32 pace for the next quarter. For the next half mile, I sped up a tenth every tenth of a mile ending at 5.7 mph or a 10:31 pace. It looked like this the last half mile:

• 3.1 at 5.3 mph or a 11:19 pace
• 3.2 at 5.4 mph or a 11:06 pace
• 3.3 at 5.5 mph or a 10:54 pace
• 3.4 at 5.6 mph or a 10:42 pace
• 3.4 at 5.7 mph or a 10:31 pace

I finished the workout with another half mile walk at 17:08 pace. I really love this workout and highly recommend it if you have access to a treadmill. You can do it on a track too and go by feel, like but I like the specifics on the treadmill. You won't often hear me say I like a treadmill, but in this case, I do. 

Wednesday, March 5th, I had to head out of town for work. 

Thursday, March 6th, I was away for work, but I did try to run on the treadmill at the hotel at night before bed. Unfortunately, it was acting weird. The belt would occasionally slow like it was caught on something. Despite this, I tried to run a mile but I felt sluggish, out of sorts and generally all around crappy. At one point very early on, my ankle was hurting which scared me a little given the marathon is so close. The controls weren't working so I couldn't see distance so I just ran on time. I estimated that I made it a mile by alternating running and walking for 17 minutes or so. 

I stopped the treadmill attempt and did a total body workout which felt ok. I decided to give the treadmill another try before going back to my room. I took off my Altras that I wore to they gym. They usually hurt my feet when running, so I figured I'd try just running in my socks. This was a good call, in that I ran a mile in 13:20 without pain or stopping. I debated running farther since I found my groove, but I had to be up early the next morning so I called it a night. 

Friday, March 7th, I was away for work again and spent a good part of the day just traveling home.  I left Edenton, NC around 2 p.m. and didn't get home until 11 p.m.

Saturday, March 8th, I am now ONE WEEK out. Today was a scheduled rest day. 

Next Saturday is the marathon!! 

Marathon Training Update: Week of Feb. 16th

As I mentioned in the last post, I'm now having to travel a lot for work which is putting a damper on things. Here's a summary of this week's running and workouts. 

Sunday, Feb. 16th, I had to drive to Raeford, NC for work. I got there much later than I anticipated. By the time I got checked into the hotel, got directions to the All American Trail and drove there, it was 4 o'clock. Sunset was at 6 and the trail goes through the woods so I knew I had around 2 hours before it got dark. I ran out for a little over 4.5 miles, turned around and then ran back. I finished at 9.26 miles in a time of 2:11:08 which is roughly a 14:08 pace. I really wanted to run 18 today, but at least I ran. My legs were a little stiff from being in the car for 4 plus hours, but overall I felt good on the trail. It was rather sandy which I found odd and made it a little challenging for running at times. 

Monday, Feb. 17th, I had my work meeting and then a four + hour drive home. I had hoped to run a little in the morning before work, but I slept right through. I guess the 9 miles yesterday wore me out more than I thought it did. I typically take a rest day after I run, so I wasn't too upset. I was just upset I didn't get to run farther yesterday. 

Tuesday, Feb. 18th, I ran 5.08 miles. I tried to push it, but I felt like garbage. I felt so slow and awkward that I didnt' even look at my watch while running. HOwever, when I got done, I saw that my average pace was 13:28! I guess that explained why it felt so hard to run. That's a good minute faster than my long run pace, but not my fastest pace for a shorter run. Later, I did a total body workout at home before going to bed.  

Wednesday, Feb. 19th, I took a rest day. 

Thursday, Feb. 20th, I worked at home. I was supposed to run, but it was crazy cold and the "feels like" temp was in the single digits. No sense getting sick this close to the marathon if it can be avoided so I stayed in. 

Friday, Feb. 21st, I went for a run after work. I started out at what felt like a good pace. It seemed sort of easy in a way, but I could tell by my cadence that I was running faster. I figured I'd see how long I could hold on. I hit the first mile in 12:09, the second mile at a 12:22 average pace and the third mile at a 12:44 average pace. I didn't catch the 4th mile but I finished 5.62 miles in 1:11:36 for an average pace of 12:44. I have to keep in mind that there is a half mile + section between mile 3 and 4 that is all uphill. A pretty good uphill too. I'm guessing my pace slowed here but I was able to bring it home strong. 

Saturday, Feb. 22nd, was a rest day in preparation for tomorrow's long run. Since it is only 3 weeks left until the Marathon, and I've only had one 18.2 mile run, my goal tomorrow is to run 18.2 miles again. I should probably cut back and run 15 or so miles, but mentally, I need to do this. My one and only 18 miler was not great. Even though I finished in the pace I needed to, 14:40 pace vs the 14:53 I will need to accomplish, I had to walk several times. I was really hoping to run as much of the marathon as possible. 

Marathon Training Update: Week of Feb. 2nd.

As I mentioned in my last post, last week was not great. While I did run 16 miles for my long, I spent the rest of the week with back pain. It finally subsided and I took a 4 mile hike yesterday. Today was the start of a new week and I was nervous about running my long run. So how did it go? Overall, great!

This weeks Progress

Today, Sunday, Feb. 2nd,  I set out with the goal to run 17 or 18 miles. If you've been following me, you know I usually pick the longer route. Well, today was no different. However, it started out rough. 

In the first mile or two my shins were getting sore. I had to walk twice. I proceeded to have to walk several more times in the first 6 miles which was really frustrating but it was not shin related. I just couldn't get my head in the game. I told myself, there was no turning around and going home. I was going to run or walk the distance if I had to. 

I went super easy and relaxed. After mile 6, I ran the rest of the way. Because I had to walk so much in the first 6 miles, I decided that I would go for the 18 miles to make up for it. I didn't even care what my pace was as I was sure it would be slower than the 14:53 required pace to finish the marathon in 6.5 hours, but turns out I was ticking off 14:43's roughly the whole way. I ended up averaging a 14:41 pace for over 18 miles despite the walking in the first 6 miles. This was really good news and did wonders for my mental state heading into this marathon. 

It's nice to know that I can take some walk breaks if necessary and still finish in time. Granted, I still have another 8 miles to go to run the full marathon so I am not delusional enough to think that won't be super challenging. Doing the math, I have to do what I did today and then keep that up for another 2 HOURS!! As of today, that does seem rather daunting. 

Being slow sucks!! If you ask me, and there's a bit of sarcasm in this, but a runner that runs a marathon in 6.5 hours is more impressive than one that runs it in 4 with the same level of effort. My conversation pace is 14+/-. Someone else's might be around 10 minutes. That's what I mean by same level of effort. 

Monday, Feb. 3rd, I took a rest day from running, but I did walk 30 minutes. It hurt, but I did it. Yesterday was pretty challenging and taxing on this old guy's body. Overall, I feel decent. Just stiff in the ankles which has been happening. I walked away from my house for 15 minutes which didn't get me too far, but the walk back only took 10, so it was good that things loosened up.

Tuesday, Feb. 4th, I walked 30 minutes and this time I went much farther. In the evening, I did a total body workout at home. 

Wednesday, Feb. 4th, I went for a run. I wanted to kind of open it up and get in some hard effort. It was great! I ran 3.07 miles in 34:38, which is an 11:17 pace!! I was so happy and excited. I'm getting closer to my other goal of getting back under 30 minutes for a 5K and I have the long runs to thank for it. 

Thursday, Feb. 5th, was a rest day after yesterday's hard effort run. In the evening, I did a total body workout at home.

Friday, Feb. 6th, I was supposed to run, but I failed to get my butt out of bed and didn't run in the morning. I figured I'd run at night, but I ended up not having any time what with dinner plans and other stuff life throws at you. 

Saturday, Feb. 7th, I went for a hike with my wife around the Catawba River area of Lake James. It was a 4 mile hike and the lake and the mountains in the background are so beautiful!

All in all, I worked twice, as planned and ran just two times, walked two times and hiked once. While not as much running as I should be doing, I did do more activity than I have been. I see that as a step in the right direction. 

Marathon Training Update: Week of December 15th

This was another great week until today. I have been feeling pretty optimistic all this week but then today was just garbage. I think it was more psychological than anything, but I'll get to today in a moment. 

I started out the week with a long run of 10 miles. I ran the whole way, felt good and felt like I could have run more. However, I stuck to my plan and didn't push it, especially since the week's prior plantar fasciitis coming back. While I did have some foot sensitivity after the run, it was nothing at all like before and the next morning, I felt fine. 

On Monday and Tuesday I had to travel for work. Monday should have been a break from running, but I was bored so I did 2 miles on an elliptical in the hotel gym along with an upper body workout. I stuck with my typical 3 x 10 Shoulder Press, Dumbbell Rows, Arm Curls, Triceps Kickbacks, Front and Side Raises. Tuesday morning I woke up, hit the gym and did 2.5 miles on the elliptical and tried to do my typical lower body workout. However, after lunges and deadlifts, my hamstring was acting very weird and felt like it was going to pop, so I finished with some Calf Raises and called it a day. 

Wednesday was a rest day. My hamstring felt fine so that was good. Whatever twinge I had in the hotel gym seemed to have gone away. However, my Achilles was very sore and it hurt to walk.  

On Thursday, I did my upper body workout at home but my Achilles was still very sore and I was limping all day so I did not run. 

Friday was not any better. My Achilles still hurt to walk, but I powered through my typical home lower body workout which is 3 x 10 Deadlifts, Split Squats, Lunges, Step Ups and Calf Raises. 

Today, Saturday I was not looking forward to running. The "feels like" temp was in the teens but I sucked it up, but on layers and went out for a run. I didn't even make it a mile and I had to stop. My legs felt like solid steel. It was so much effort to pick them up it was crazy. I was only wearing leggings - no sweat pants - so I'm not sure why they felt so heavy but I just couldn't run. I wasn't even going that fast. Tomorrow is my long run, so we'll see what happens then. I don't think it's supposed to be any warmer tomorrow but I will suck it up. With the hat, gloves, gaiter and sweatshirt all up top, I was actually not cold. I felt very big...like the little kid in A Christmas Story that falls and can't get up from the snow. 

I mentioned I felt like today was more mental than physical. I have been back up in the 190's again, having got my weight down to 177 so that has really affected me. I see myself as "fat" again, as a big lumbering blob and it's definitely impacting my motivation. I think that, combined with the extreme cold (for my area) really did a number on me today.

Wish me luck. 

Marathon Training Update: Week of December 8th

I felt really good today looking back at this week. That's a first in a quite awhile. As I mentioned in my last post, I started the week off with a long run. On Sunday, December, 8th, I ran 8.93 miles. I had planned to run 8, but then I thought, 8.75 is basically 1/3 of a marathon. The trail I was on ended up being closed so I had to backtrack and ended up running the 8.93. There's so much storm damage on the greenway in Asheville along the RAD section that it's hard to believe they'll be able to run the Marathon in March. I think we'll be on the roads a lot more than we will on the Greenway as was originally planned. My time was slower than before. I ran this distance in 2:07:38, which is a 14:18 pace. Faster than the 14:37 I need to maintain to finish the marathon in the 6.5 hour cutoff time, but still not great. I had been running in the mid to high 13 minute range. I want that cushion. 

The rest of the week, I stayed on it in one way or another. Monday, I was having some heel pain from the day before so I took a rest day, which was actually already planned. I did however do an upper body workout at home with my dumbbells. I did 3 sets of 10 reps of each exercise: Shoulder Press, Bent-over Rows, Arm Curls, Triceps Kickbacks, Front Raise and Side Raise. 

Tuesday I was in the gym. It was super cold out so rather than run I did the following for about 45 minutes. 2 miles on the Elliptical, 2 miles on a recumbent elliptical (for lack of a better description) and 2 miles on a stationary bike. I then did 3 x 15 with Squats w/100 lbs, Calf Raises w/100 lbs., and Leg Curls with 50 lbs. 

Wednesday was a full rest day, but Tuesday I did a 1.73 Fartlek run. I didn't have a watch with me so I just pushed it as much as I could at times. I also did an upper body workout like I did on Monday. 

On Friday, I took a rest day from running but I did a lower body workout at home with dumbbells. I did 3 sets of 10 reps for Dumbbell Deadlifts, Squats, Step Ups, Lunges and Calf Raises. 

Today, Saturday, December 14th, I was traveling and shopping so I had planned a rest day again. Tomorrow is my long run so I want my legs to be fresh. 

Like I said. I feel really good about this past week. I would have liked to have run more, but with the cold and a lot of time constraints, I was happy I got out there and exercised as much as I did. 

Marathon Training Update: If You Can Call it That!

WOW! I suck. That's really all there is to say! I have not been running at all. Work was supposed to get better after the election but we have been dealing with recounts, protests, and other issues. Here's a quick summary of things since I left off last. 

Week of October 27th

I didn't do anything. Nothing. Didn't even go for a walk. It was just work, work and more work leading up to the election. At the end of the day I was so exhausted and in the mornings, I had to drag myself out of bed from being so tired from working the day before. 

Week of November 3rd

On Sunday, Nov. 3rd, I did take a walk around Lake Junaluska. It was a 3.5 mile walk and felt good to be outside. Tuesday, November 5th was Election Day so I never planned on doing any exercise. This was a 17 hour day for me. On Wednesday, Nov. 6th, I walked 3.5 miles home after dropping my car off at the garage for repairs. I then had to walk back to get it that same day so I walked 7 miles total. Why didn't I run? No idea. Would have been a good training. On Saturday, Nov. 9th, I ran 3.5 miles and it actually felt ok. I did have to walk some but overall, I felt ok. 

Week of November 10th

On Sunday, Nov. 10th, I hiked and saw 5 different waterfalls. I didn't do anything again until Saturday, Nov. 16th when I ran 3.5 miles again. This time I felt great and actually ran my fastest time for this route. 

Week of November 17th

On Sunday, Nov. 17th, I hiked Deerfield Loop which is a little over 4 miles. On Monday, I had to travel all day. On Tuesday, I did a little weight training at home with my dumbbells. That was all for this week. I traveled all day Thursday. Traveled again and stood up scanning ballots for 8 hours straight on Friday. Traveled again most of the day on Saturday the 23rd. 

Week of November 24th

On Sunday, Nov. 24th, I ran 5.32 miles and felt pretty good. I was only going to run 4 but I felt good so added a mile. On Monday I lifted weights at home after having stood for 8 hours scanning ballots again for the recount. On Tuesday, Nov. 26th, I was on the road all again delivering voting equipment. On Thursday the 28th, I hiked 4 miles at the arboretum. I finished the week on Saturday, Nov. 30th by doing 10 push ups. My left bicep has been hurting which I haven't mentioned but it's really strange. It feels so week and it hurts to lift anything. I cut my arm curls from 20lbs down to 15lbs. Long story short, 10 push ups was all I could squeeze out for fear of hurting my arm more. 

With less than 15 weeks left before the marathon, I need to get my act together. December has not been good and it's only the 2nd, but I'll save that for next time. I have no excuse for not running yesterday or today. I will do a short upper body workout tonight though. 

Marathon Training? Not So Much! Thank you Hurricane Helene!!

Last I wrote, things were going good. I had mentioned that the week of September 22nd I started with a 5.37 mile hike and that I was going to do my long run on Monday. I did. I was working out with dumb bells doing curls, triceps, push ups. I was eating a lower carb diet, but feeling totally fine with running. I was doing really well at keeping my carbs to 120 grams or less per day. I was losing weight, getting faster, feeling better, things were GREAT!! But let me tell you, it got crazy after that!

Week of Sept. 22nd

After the 5 plus mile hike on Sunday I went for my long run on Monday. I ran the farthest I've ever run: 14.05 miles in 3:20:52 which is a 14:18 pace. Not as fast as I'd like, but faster than I need to run to make the cutoff of 6.5 hours. I rested Tuesday and Wednesday I was going to run in the morning but work got crazy and I was taking phone calls. I figured that I'd run at night but it poured rain! 

On Thursday, I had to go to a county first thing and it poured ALL Day so I did not run. Friday the rain continued non-stop and late Friday early Saturday, Hurricane Helene arrived in Western North Carolina. We lost power, water, cable, internet, and even cell service. In the afternoon, when the storm left and the sun came out, I walked 3.1 miles to check on my daughter and then walked back home. Why? Gas stations were closed. Numerous roads were closed or impassible by car, etc. but since I couldn't reach anyone by phone, I walked to check on her.  

Week of Sept. 29th. 

On Monday, I walked 4.25 miles to the local County Board of Elections office so I could start assessing damage in my various counties. (Remember, I work for the State Board of Elections). I of course then walked home 4.25 miles. I repeated this again on Tuesday, walking a total of 8.5 miles or more, since I did a bit of side excursions to find food, water, etc. I was able to find gas Wednesday, but I was still walking places after work to find food and water each night for this week.

Week of Oct. 6th. 

I didn't run most of this week. Hard to run and get sweaty and gross and then have no way to shower, not to mention that trails, greenways were still closed. I did finally run on Friday, the 11th for 3.5 miles which felt really good overall but I could tell I hadn't run in awhile. Work was insane this week trying the help get counties back up and running. We did manage to go to a friend's place in Waynesville, NC and stayed there and once again had water and power and such, hence me running again. 

Week of Oct. 13th

On Sunday, I decided to try a semi-long run. I went out for 7 miles and ran it in 1:25:17. That's a 12:11 pace!! I was so happy and excited by my time/pace. The funny thing was that I wasn't even trying to run fast. I was just out exploring Waynesville. Sadly, work was insane and this was the only day I ran this week. 

I was supposed to have a half-marathon on the 13th but it was canceled due to storm damage on the greenway and rescheduled to November 2nd, which I can't do so I canceled my entry. 

Week of Oct. 20th.

Crazy work schedule and I didn't run. Phone calls early in the a.m. starting at 7 or earlier and calls as late as 9 p.m.

I'll save the week of Oct.27th for next time as I haven't run yet today, but plan to run later. I was on-call this morning until noon. 

Considering Running A Marathon. Am I Crazy?

Lately, I keep having this "crazy" idea that I want to run a marathon. Back in high school, in the 1980's, I wanted to run one, but I never did. Before I had the chance, I moved to Miami and struggled to acclimate to the heat. I had grown up in Minnesota so you can imagine the change. Just for reference, I now live in North Carolina but the summers are still crazy hot here. But at least there's some semblance of  seasons. 

I've been a runner pretty much the whole time. However, Between 1998 when my first child was born and today it's been sporadic at best. I'd say the last time I was in decent shape still was in 2012 when I broke 2 hours for the Half. I ran a 1:57 and really did not train at all. In 2013 I ran another Half-Marathon with no training but was a little over 2 Hours. Why does it matter the times? Well, after that Half, I pretty much stopped running. I would run a 5K here or there, but nothing consistent. 

In 2018, I ran a 10K with my son and after the award ceremony, I could barely walk to the car. I was in excruciating pain! I tried to rest, I tried to stretch, but nothing really helped. I had a horrible case of Plantar Fasciitis. Literally a couple of years went by but every time I thought I had taken enough time off, the pain would come back the moment I ran. 

Long story short, I switched to minimalist shoes after reading Born to Run and it changed everything! I trained and ran, completely pain free, a Half in 2022, but my time was 3 hours and 6 minutes. 

So - Knowing all that, I am now in a situation where I find myself regretting that I ever stopped running. And I'm having regrets that I never took on the Marathon. There's one coming up in March, 2025 here in Asheville where I live. It's incredibly flat so it seems like the ideal introduction to the Marathon. If I attempt it, I would not be looking to compete at all obviously. My goal would be to just complete it and beat the cutoff time of 6.5 hours. 

So, why am I crazy? I work in Elections. Is it crazy to try to train for a Marathon during a Presidential Election year when I'm working 60+ hour weeks? Is it crazy to train for a marathon in barefoot-style shoes? Is it crazy to train for your first Marathon at age 57? The answer to all of this is - maybe. 

However, here's my thoughts: 

• If not now, when? Yes, it will be hard to train with work being so crazy, but I'll have all Summer and Fall to ramp up mileage and save the really long runs for December, January and February - my favorite months due to the temperature. 
• I'm never going to be this young again and I'm sure there have been people that ran their first marathon later than this. 
• The Tarahumara runners mentioned in the book, Born to Run, run ultras in sandals. There are also completely barefoot distance runners such as Zola Budd in the 1984 Olympics and Abebe Bikila in the 1960 marathon. He won in Olympic record time running barefoot!  

So - Registration opens up for the March Marathon in Asheville on July 17th. I have about a week to decide. 

Yesterday, I went out for a four mile run. But it had been so long since I had run on the greenway, I remembered the 2 mile turnaround incorrectly. Instead of 4 miles, I ran 5.57! I was going really slow and didn't want to look at my watch for fear it would take me out of my running trance, which is why I wasn't aware of the 2 mile mark. What was so great about this run was that even though I was slow, I ran the whole time. Just two weeks before I had tried to run 3 miles and had to walk two different times. This got me thinking that with the right mental state, I can actually train for and run a Marathon. 

I know this sounds weird - saying "maybe I can actually run a marathon" - I have coached numerous people to their first marathon so I don't know why I should be any different. I guess we all have those demons that sit on our shoulder and tell us we aren't good enough. I ran again tonight for just a short run and felt good. All signs are pointing to me signing up for a Marathon next week. I'll keep you posted!

Common Concerns About Hiring a Running Coach

If you have been struggling to hit that PR or perhaps if your running is just lacking lately, you may have considered hiring a running coach. By why hire a coach? It's running. Just go out and run, right? Well, not necessarily. Let's look at some of the common concerns people have about hiring a running coach and how they might be better than expected:

Cost

Running coaches can be expensive, and some people worry that the investment won't be worth it.

Consider this: While coaching can cost a good chunk of change, a good coach can help you reach your goals faster and avoid injuries, potentially saving you money on physical therapy or missed races down the line. You can also find budget-friendly options with group coaching plans or introductory sessions.

Finding the Right Coach

There are a lot of coaches out there, and it can be tough to find one that's a good fit for your personality, experience level, and goals.

Do your research! Look for certifications, experience with runners at your level, and reviews from past clients. Talk to a few coaches before settling on one to see if their coaching style meshes with yours.

Time Commitment

Training plans can be demanding, and some people worry that they won't be able to fit all the runs in with their busy schedules.

A good coach will create a plan that considers your lifestyle and available time. They can help you be efficient with your training and make the most of the time you have.

Will I Enjoy It?

Running with a coach can feel more structured and less spontaneous than running on your own.

This is true, but a good coach can also help you discover new ways to enjoy running. They can introduce you to different types of workouts, keep you motivated, and celebrate your successes along the way.

What if I Don't See Results?

It takes time and effort to see improvement in running, and some people worry that they won't see the results they're hoping for.

A good coach will help you set realistic goals and track your progress. They can also help you troubleshoot any setbacks and keep you on track.

By addressing these concerns upfront, you can make an informed decision about whether or not hiring a running coach is right for you.

If you'd like to learn more about my approach to coaching, or how I can help you run faster and injury free, please contact me. At the very least, follow me on Instagram @AshevilleRunningCoach for free tips and trick to help you run better. 

Top 10 Strategies to Successfully Stick to Your New Year's Resolutions

With the New Year a week in, many of us have embarked on a journey of self-improvement by setting resolutions. However, the challenge lies in staying committed and making these resolutions a lasting part of our lives. In this article, we'll explore the top 10 strategies to help you stick to your New Year's resolutions and achieve your goals.

1. 1. Set Realistic and Specific Goals: Start by setting clear, achievable goals. Instead of vague resolutions, define specific and measurable objectives. This will make it easier to track your progress and stay motivated.

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3. 2. Create a Plan: Develop a detailed plan outlining the steps you need to take to achieve your goals. Break down larger goals into smaller, manageable tasks, making the journey more attainable and less overwhelming.

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5. 3. Prioritize Your Resolutions: If you have multiple resolutions, prioritize them based on importance and feasibility. Focusing on one or two key goals at a time can prevent feeling overwhelmed and increase your chances of success.

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7. 4. Share Your Goals: Share your resolutions with friends, family, or a supportive community. Announcing your goals makes you more accountable, and the encouragement from others can provide the motivation needed to stay on track.

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9. 5. Track Your Progress: Keep a journal or use a tracking app to monitor your progress. Regularly review your achievements, no matter how small, and adjust your plan accordingly. Celebrating milestones will help maintain your motivation.

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11. 6. Establish a Routine: Integrate your resolutions into your daily routine. Building habits takes time, but consistency is key. Incorporate your goals into your schedule to make them a natural part of your day.

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13. 7. Stay Positive and Practice Self-Compassion: Understand that setbacks are a normal part of any journey. Instead of dwelling on failures, focus on what you've learned and how you can adjust your approach. Practice self-compassion and maintain a positive mindset.

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15. 8. Seek Support: Surround yourself with a support system. Share your struggles and successes with those who can offer guidance and encouragement. Joining clubs, online groups, or finding a resolution buddy can make the process more enjoyable.

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17. 9. Incorporate Rewards: Establish a reward system for reaching specific milestones. Treat yourself to something special as a way of recognizing your hard work. Positive reinforcement can significantly enhance your motivation.

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19. 10. Adaptability is Key: Be flexible and willing to adjust your goals or methods if needed. Life is unpredictable, and circumstances may change. Being adaptable will help you stay committed in the face of challenges.

With these strategies in mind, you can significantly increase your chances of sticking to your New Year's resolutions. Remember, the journey towards self-improvement is a marathon, not a sprint. Stay focused, be patient with yourself, and celebrate every step forward on your path to success.

Conquer Your Longest Runs: Top 5 Tips to Make Them Epic

 

Conquer Your Longest Runs: Top 5 Tips to Make Them Epic

Long runs are the cornerstone of any solid running plan. They build endurance, boost confidence, and prepare you for race day. But let's be honest, sometimes they can feel like a drag. The miles tick by slowly, and your mind can start to wander.

But fear not, fellow runners! Here are my top five tips to transform your long runs from endurance tests to epic adventures:

1. Embrace the scenery:

Running outdoors offers a fantastic opportunity to connect with nature. Take advantage of this! Choose scenic routes with stunning views, lush forests, or calming coastlines. Soak in the fresh air, listen to the birdsong, and appreciate the beauty around you. It'll do wonders for your mood and motivation.

2. Fuel your journey:

Proper nutrition is crucial for long runs. Pack healthy snacks like energy gels, fruits, or nuts to keep your energy levels up. Don't forget to stay hydrated by carrying water or a sports drink. Remember, your body needs fuel to perform its best, so don't skimp on pre-run and mid-run nutrition. Your long run is also a great time to experiment with your gels and find out the timing that works best for you when it comes to refueling. 

3. Break it up:

Long runs don't have to be solitary endeavors. Run with a friend, join a running club, or find a running buddy online. Having company can make the miles fly by and provide much-needed motivation and support. Plus, it's always more fun to share the experience! You don't even have to have a friend for the whole run. Maybe arrange for someone to join you for the last half or for a section where you always feel you need a push. It's up to you!

4. Embrace the mental game:

Long runs are as much a mental challenge as they are physical. Be prepared for moments of doubt and fatigue. Practice mindfulness techniques like meditation or positive self-talk to stay focused and overcome negative thoughts. Remember, your mental strength is just as important as your physical fitness.

5. Celebrate your accomplishment:

Every long run is a victory! Take time to acknowledge your achievement and reward yourself. Enjoy a delicious post-run meal, take a relaxing bath, or do something you enjoy. Celebrate your progress and stay motivated for your next long run adventure.

Bonus Tips: Don't be afraid to experiment! Try listening to music, podcasts, or audiobooks to keep your mind engaged. However, keep the volume low so you can hear traffic, cyclists, other runners, etc. Consider running a loop course so you can easily access water and snacks. And most importantly, have fun!

Long runs can be challenging, but they can also be incredibly rewarding experiences. By following these tips, you can transform your long runs into epic journeys that help you reach your running goals and enjoy the process along the way.

Happy running!

Top 5 Tips to Avoid Injury in 2024

As a runner, you know the joy of pounding the pavement and feeling the wind in your hair (or what's left of it in my case). But even the most dedicated runner can be sidelined by a nagging injury. Fortunately, many common running injuries are preventable with the right approach. Here are my top 5 tips to help you stay healthy and keep running strong in 2024:

1. Listen to your body.

This might seem obvious, but it's crucial to pay attention to your body's signals. Don't push through pain, especially if it's new or getting worse. Listen to your fatigue levels and take rest days when needed. Remember, progress takes time, and pushing too hard too soon can lead to injury. If your gait is at all affected by the injury, don't run!

2. Build your base.

Before tackling ambitious goals, ensure you have a solid foundation. Gradually increase your mileage and intensity over time, aiming for a weekly increase of no more than 10%. This allows your body to adapt to the demands of running and reduces the risk of overuse injuries.

3. Embrace the power of strength training.

Stronger muscles and bones are better equipped to handle the forces of running. Incorporate strength training exercises into your routine, focusing on core, glutes, and legs. This will improve your stability, power, and overall running performance. This doesn't mean you have to get a gym membership. Bodyweight exercises will do just fine.

4. Warm up and cool down.

Properly preparing your body for and after a run is crucial for injury prevention. Start with a 5-10 minute dynamic warm-up, including light cardio and stretches that engage the muscles you'll be using. Finish your run with a 5-10 minute cool-down, including static stretches to promote flexibility and recovery.

5. Take care of your feet.

Invest in good quality running shoes that are right for your foot type and gait. Replace your shoes regularly, typically every 300-500 miles. Consider incorporating foot strengthening exercises into your routine to improve stability and reduce the risk of foot-related injuries. Running barefoot on a grassy field helps strengthen your feet too. 

Bonus tip: Don't forget the importance of proper nutrition and hydration. A healthy diet provides your body with the fuel it needs to recover and rebuild. Staying hydrated helps prevent muscle fatigue and cramping, allowing you to perform at your best. Stick to the outer aisles of the grocery store and avoid the packaged, processed junk foods in the middle. 

By following these tips, you can significantly reduce your risk of running injuries and keep enjoying the sport you love. Remember, consistency and a smart approach to training are key to a long and healthy running career.

Additional resources:

• American Council on Exercise: https://www.ptpioneer.com/ace-5th-edition-chapter-15/
• Runner's World: https://www.runnersworld.com/uk/health/injury/
• Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/shin-splints/symptoms-causes/syc-20354105

Running strong and injury-free is possible! Stay motivated, train smart, and keep running!