Tag: Running

Put in the Work, Reap the Rewards

I was trodding my way through an iFit Winter treadmill workout with Billy Demong (the former Nordic combined skier and Olympian gold medalist) yesterday.  During this, I think he said something that helped me put workouts and the point of workouts in perspective.

What Billy Demong said was this: Put in the work, do the workouts, follow the simple formula of “keep your hard days hard, and keep your easy days easy,” and you will improve.  Your endurance and your speed will get better.  Time on your feet and building endurance is like increasing the size of your engine, but by also doing hard work on hard days (speed play), you improve the speed of your engine.  Both are important and vital to improving.  I have heard this time and again in other books and lectures about workout plans and improving performance in sport, particularly distance running.  It is a simple idea.  But putting in the work itself is definitely not easy.  The work is hard, and often painful, and it could be easy to give up.  Showing up and doing each workout requires perseverance and diligence.

Our cat Oscar shows inspiring perseverance and grit, jumping over 3 feet in the air to reach my precious flowers. Nothing will hold this little guy down.

Billy also said it well later on in the workout that if you put in say an hour most days of the week (5-6 days/week), you will advance. It does not require many hours to get better.  To be the best, you can put in 3-4 hours/day.  But for my own novice athlete purposes, I can see 30-60 minutes/day, most days of the week way more doable, and achieves what I want to get, which is 70-80% better.  Getting that last 10-20% improvement takes way more time and effort.

I have definitely seen this myself, particularly in my first year of following marathon training plans.  In that first year,  I went from essentially 0% ability to about 60% ability in marathon running pretty easily, by doing the work and finishing the workouts.  From here, though, over the last 4 years, the gains have continued but are not as dramatic and not as plentiful.   I agree with Billy that the key is steady, repeated work.   I like seeing how my endurance and enjoyment of a longer run has steadily improved.  I feel comfortable running at a faster baseline pace.  I find it comforting and cathartic to get in a run most (if not all) days of the week, as my schedule allows.

I think the same thing holds true with everything else.  We put in the work in school and professional/job training.  Being in the very moment of grade school, high school, college, and med school, the work is hard, but doable.  We do the same at work with our work goals and projects and deadlines.  Chunking it up into a day, or week, or month, I can see that each goal I strive for is relatively simple and achievable.

If I focused too long or too hard on the end goal (26.2 miles, graduation from a 4 year college degree, or achieving a degree in medicine, or finishing a tough, grueling residency), I could see myself getting demoralized or overwhelmed.   By being nearsighted though, each day or each week, I can see myself achieving and growing.  And indeed, by piecing these days and weeks and months together, I have definitely improved and grown. I see the parallel with tough workouts and tough segments of workouts.  A 2 minute push at tempo pace is hard in the moment.  But afterward, the feeling of accomplishment is a huge reward in and of itself.  I am sure that is why we keep going back for more workouts, and keep pursuing more goals.

I don’t yet have another race or goal in mind.  But I strive to put in workouts most days, if not every day, of each week, to keep my endurance up.  And it also serves to help me decompress and keep my mental health in check.  I have not yet come up with a perfect schedule to coalesce with my family responsibilities and work responsibilities.  I tend to squeeze in a workout here or there where it will fit, and it is not consistent day to day or week to week.  But by prioritizing my health and my workouts, I can see myself performing better in my personal life and my work life.

I think my health is the best reward of all of this hard work, better than any particular medal or time on the clock at the end of the race.  (But don’t get me wrong – I will keep pushing for the PR (personal record)!)  Health is one of the most valuable commodities we have.   I feel I need to put in the work each day and each week to nurture myself, body, mind, and spirit, to approach the best version of me.  Self improvement (health wise and professional wise and family wise) is one of the most valuable rewards I have seen through my fitness journey and my journey in life. The process of getting better is a never ending process, and I look forward to continuing to improve.

Staying Motivated

I am finding it challenging to stay motivated during this COVID-19 pandemic. The lack of in person races is particularly a roadblock for me with my exercise goals. I would use the act of signing up for races as a motivation to start and stick with a new training plan. The training plan would be added to my calendar, providing a framework each week for my exercise. This exercise would help develop me physically but also help improve my mental health, as a form of moving meditation, time away from others and being alone, and improving my self-esteem by achieving little goals (achieving “X” amount of miles per week, doing 2 strength workouts per week, etc).

Photo by RUN 4 FFWPU on Pexels.com

I miss the fun of in person races and adding completed races to my lifelong list if accomplishments. I have tried virtual races before and now, but I feel these just are not the same for me.  When the time comes to safely return to in person races, I will truly cherish this.  Toeing the line and running with others is a fun challenge that I miss right now.

 

One thing that is keeping me going is envisioning the fun that will be had returning to an in person race.  I will value the first race back.  Lining up at the start line.  Reveling in the prerace festivities.  Running the race and enjoying the camaraderie of fellow runners.  And best of all, crossing the finish line and feeling a large sense of accomplishment after finishing not just the race, but the several week training plan prior to ensure a successful race.  I hope this gratitude and appreciation will carry forward in the future as well, as it truly is a gift to have events together with others.

 

Though I cannot race in person right now, something that I have found helpful is setting a small but doable goal each week.  My current goal is to do 3-4 workouts per week.  This is a far cry from my prior intense marathon training plans that sometimes entailed 5-6 workouts per week, each often averaging 1-2 hours in length.  But setting a doable goal has helped me set my mental and physical health a priority each week. And achieving “checkboxes” each week has helped me stay motivated.

 

I look forward to a return to “normal” times in the future.  But in the mean time, adjusting to a change of pace via smaller doable goals is my way of staying on track.  And this COVID-19 pandemic, though challenging, scary, and different, has afforded me more time to slow down, which is a much needed reprieve for this busy mom.

COVID-19 Masquerade

My article below was published recently in the July 2020 Bulletin for the Allegheny County Medical Society.

Our world has changed drastically in the last several months due to the COVID-19 pandemic.  Every aspect of life has been affected due to measures like social distancing and a recent required national quarantine to help control the spread of this microscopic threat. The virus spreads quickly, and has varying presentations, and sometimes its disease course can be quite frightening and deadly.  It is hard to explain this threat to my adult patients and adult friends, and I especially find myself struggling explaining the current events to my own small children.  Why are we not allowed to go to school or daycare this past spring?  Why can we not go on vacation right now?  What will happen to us in the near future, once this pandemic has subsided?  Will the virus cause longstanding problems in patients who have been infected?  These are very tough questions and sometimes my answers feel inadequate, as I myself do not fully grasp every nuance of this novel viral illness.

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Running has been my form of escape from this weird new reality. To a degree, the repetitive and familiar act of running brings a level of normalcy to my life.  I am able to use my body, increasing my cadence, increasing my respiratory rate and heart rate, moving my arms and legs in a pattern that feels comforting and familiar.  The movement also serves as a type of physical meditation, allowing my mind to wander away from the stresses and worries this current time brings.  On a recent run a couple of months ago however, my wandering thoughts were interrupted when I observed an unfortunate repeating pattern I glanced around me– masks. Masks hanging from people’s car rearview mirrors. Masks on dashboards.  Masks on the passenger seat or cupholder, ready to be used if needed.  This seemed so out of place, and yet this is becoming our “new normal.”   No longer are masks confined to hospitals or OR’s.  And unfortunately they are no longer just for play or fun, like costumes at Halloween or dinner parties or masquerades.  They are now on people walking on the streets walking their dogs or walking with their children or significant others, in stores, in businesses, everywhere.  In addition, the imposition to wear masks by some is seen as a controversial requirement, yet in the grand scheme of things, it is meant as a protection for the wearer and anyone near them.  I think of this visual intrusion of masks in our world as a concrete reminder of how this virus is affecting all of us, whether we want it or not.

On another recent run, I was running by a son and child playing baseball, and the ball was hit wayward and coming toward me. As a reflex, I stopped and was going to pick it up, run toward them, and toss or hand back to them. But then I thought again, stopped myself, and though, will this be harmful?   I was not wearing a mask, as I was engaging in individual exercise and practicing social distancing from others.  As the thoughts were whirring in my mind, I stopped my natural instinct to help, as I feared running to the ball and touching i, as I feared I could create more problems or worries.  I anticipated their potential fear of me, a stranger, with an unknown COVID-19 status and without a mask on, (though I have fortunately been able to self isolate and work from home and able to exercise, which would hopefully speak to my healthy status), and I also thought of whether I should be fearful of them, as I would not know their risk of COVID-19 either.  I sheepishly apologized and waved at them, and I stopped myself from running toward the ball and watched the ball roll into tuft of grass (and thankfully stopped, so the father could run toward it and retrieve it).  The father understood, though and waved back and shouted it was okay.  How simple and mundane of events, helping toss a ball to another and getting near a playing family to share in their time outdoors.  I think this simple event highlights how different our world currently is.

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And when will the world return to “normal?”  It may never truly return to the same normal, indeed, even after there will hopefully be measures in place to prevent spread of this illness, like vaccinations, and hopefully more definitive therapies and treatments.  The level of trust we had in our world being safe, I think, will be forever changed.  How will this affect us, as adults, used to a different way of life?  How will this affect children, who are just starting their lives, as they embrace this new, drastically different world?  I am sure this stress will change all of our futures, and perhaps bring some negative effects.  There are of course, some positives, as the quarantine has allowed my family and me time to slow down and focusing on what is truly important in life.  Eventually, I hope, this world will change and improve from the hard times we are going through now.   When this will be, however, remains to be seen.

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Aargh…Let’s defeat this COVID-19 pandemic!

Face masks during this COVID-19 pandemic, I feel, are a reminder of the badge of change we are all enduring as humans, dealing with this new threat.  Face masks are a way of protecting or “masking” ourselves from this microscopic threat.  I will likely never glance at a mask the same way again.  I wear it now as a means of protection, and a sign to others that I care about them, and I strive to keep everyone safe.  Hopefully, the world will change back to a scenario where masks will be confined to only certain environments, like a hospital, or OR, or Halloween parade. And I can stop and help toss a toy to a child, without worrying and thinking so much about what harm this action may cause.  And we can go all back to usual activities, like going to school and work, going to a restaurant, traveling, and going on vacation, without so much fear and worry.   I hope this change will come soon, and these pervasive masks in our daily environments everywhere will be a distant memory.

Fake It Till You Make it: My Workaround for Imposter Syndrome

I’ve felt like an imposter many times in my medical career. I felt this particularly in my sharp transition from medical school to residency.  What in the world was this hospital thinking?  They are letting me, a brand new medical school graduate, make medical decisions for patients!  But…I don’t feel ready, or qualified.  How am I supposed to know what I am doing?  Everyone else around me seems to know what is going on.  I guess I will act like I do too…

This idea of “Faking it till you make it” has helped me in these times of self doubt. It certainly helped in my transition from lowly med student to (slightly higher) rung of intern, and then to (again a slightly higher) rung of senior resident.  And it has helped me as I have transitioned to each of my attending jobs.  I found I was repeating this mantra to myself (“Fake it till you make it!”) often as I made the move from traditional brick and mortar medicine to telemedicine.

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Photo by Andrew Neel on Pexels.com

To grow and change, sometimes you have to throw yourself into uncomfortable situations.  The discomfort is tangible and hard. But without these challenging situations, we would not improve. Exercise plans and training plans have taught me that in my running development.  As I push myself to bigger limits with running and walking and weight training, I can see myself getting stronger, faster, and better.  Without that stress and strain on my body, however, and pushing myself to do hard things, I would not improve.

I think the same goes with my career development and my development as a physician.  I think the level of responsibility needed to be a physician is huge, and physicians as a whole place large expectations on ourselves. The practice of medicine is a high stakes game. We are often expected to make decisions for our patients that are crucial and difficult. Medicine is partly science, but it also an art.  This less definitive “art” side of medicine can be difficult to fathom, and sometimes difficult to navigate, especially as a young physician.  And this lack of concreteness in what is expected of you as a physician breeds a feeling of not measuring up., this “imposter syndrome” if you will.

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Photo by Pixabay on Pexels.com

I don’t think this concept of imposter syndrome is unique to physicians.  Indeed, I have felt this as a mother as well.  I remember being a new mom and wondering how in the world I was expected to handle all these weird new challenges and expectations as a mother of a newborn.  I definitely felt uncomfortable and out of my element.  But again, I took on the idea of “Fake it till you make it” and put on a brave face, followed the examples of other moms out there, and proceeded.  Eventually, with practice and time, things did get easier.  I still feel uncomfortable at times with mothering as it is again unclear and there is an art to the role of parenting.  But I have realized pretty much all of us have these insecurities and have times of not being sure what to do.  What I do is analyze a situation or decision to be made, do the best I can with the information I have in front of me, try to do what is best for me and/or my family, and then act on it.

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Feeling comfortable and more experienced in my role as mama now, but there are definitely time I feel a bit out of my league. In times of distress or feeling unsure, I try to smile, put my best foot forward, and “fake it till I make it!”

I have also felt this imposter sensation as a runner.  I resumed running about 2 years ago after a long hiatus due to training stress, medical school stress, residency stress, and new parent stress. But I set about to resume running after challenging myself to a New Year’s resolution in 2017 of running a half marathon.  And since, through practice, trial and error, and grit, I have stuck with my running practice and have gotten better. I will not lie, the first 6-12 months were hard work as I built up my cardiovascular fitness, my stamina, and strength. There were injuries along the road that definitely made things even more challenging.   Now, though, running has become second nature and a way for me to vent daily stressors.  It is my therapy.  I listened to a podcast episode from Marathon Training Academy, “Running Outside The Comfort Zone” from July 31, 2019.  In this episode, the hosts of the show interview Susan Lacke, an author who also felt feelings of imposter syndrome as a runner.  I could definitely relate to her thoughts on the matter, and could see parallels to imposter syndrome not just as a runner but as a mother and physician as well.  If you want some inspiration on carrying forward in spite of feelings of inadequacy or feeling “not good enough,” I would recommend giving that episode a listen.

photo of people in a marathon
Photo by RUN 4 FFWPU on Pexels.com

Just looking at my small snippets of roles in life, I have seen how imposter syndrome has permeated how I feel about myself.  I see it as normal, however, and a sign that I am being thrust into a new, scary situation, but that is a good thing.  Without challenges and adversity in life, how are we to grow?  So instead of seeing the butterflies in your stomach as a problem, I would think of that sign of discomfort as a sign you are going to be facing something that will help you improve, be it in your career, in your hobbies, or in your role as a parent/spouse/family member.  And when you feel a bit less confident in a situation but you need to do it anyway, put on a brave face, a smile, and fake it.  I’ve been surprised myself how much that really does help me, and I surprise myself all the time with how much I am able to accomplish.

In It For The Long Run…Sticking With It Even When You Want to Bail

I completed my first 20 mile long run for this training cycle (yes, 20 whole miles…gulp!).  It was a steady buildup to this distance in my training cycle, so I have been slowly adding a couple miles to my weekly long run over the last few months.  Therefore, I knew mentally and physically I was ready for this.  However, there were several times in the run where I felt like quitting.  Some examples of what runs through my head sometimes: Hmmm…maybe 6 miles would be good enough.  My legs feel tired. It would be nice to walk. Or maybe walk home and take the day off.  Wow, that person is sitting on that swing. That looks so comfortable. Maybe I could take a quick break and enjoy the view, too.  11.5 miles sounds pretty good, I made it this far, that is a pretty good day.   (Yes, I am a running nerd and track my miles by the half mile. have alerts on my phone for every half mile I run.   I love to geek out on all the data!)

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Photo by Tembela Bohle on Pexels.com

When these thoughts of bailing out would crop to the surface though, I would argue back in my mind why it would be even better to stick it out. I envision how good it would feel to see the mileage posted on my completed run. Being able to check off my workout on my workout calendar. Personal satisfaction at a job completed as planned.

As long there isn’t anything truly unsafe keeping me from running, I will try to keep going. (Sometimes the weather is a factor. Or a worsening injury is brewing and running is hurting. Then, it is time to stop. Discomfort and fatigue from gaining stamina, athletic ability, and strength are good things. On the other hand, outright pain from a injury is bad. Sometimes it is hard to admit the difference. But in my heart, I can tell the difference as the run progresses. It is better to stop, cut the run short, and live to run another day.

Here are some mental tips I use to keep going on runs I should keep going on (I.e. as long as there is not a sidelining injury in the works, or as long as I won’t be swept away by hurtling winds and bad hail).

–Take it 1 mile at a time.  I described in a past post the power of taking each mile as it comes, and focusing on the present. Indeed, this is a good reminder in life also that it is important to take time to be in the moment and not so future (or past) oriented.

–Think about the end goal.  I try to visualize myself in my race.  What it will feel like to be trekking along on the course. All the fans.  All the noises.  The fun of the competition.  I remind myself that this training run is practice, and this practice will get me to that finish line.

–Think about something I am thankful for.  Not everything in life goes well.  But there is a ton to be thankful for and not take for granted. I often think to my husband and kids.  I think how fortunate I have to be a part of their lives.  I try to think of something funny or silly from the day before, an “inside joke” if you will in our own small tight-knit family.  I remind myself that this discomfort is temporary.  And my runs also give me mental clarity and peace to tackle to stresses of my everyday life.

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These two smiling faces often come to mind and rescue me when I need mental distraction from the tedium of a long run.

–Revel in my abilities.  Our human bodies are amazing machines. It is hard sometimes to fathom all that goes on inside of us, to keep us going.  Particularly amazing, in fact, is how I am able to keep on running.  And sometimes running crazy distances, like my recent 20 miler, or 26.2 miles.   The mind and body are capable of tremendous and sometimes mind-boggling things.  As I am running along and get tired or tempted to quit, I remind myself how amazing it is my legs are moving, or my arms or pumping, or my heart and lungs are moving the blood within me, propelling me cardiovascular wise on my run.

–Think about fun things coming up on the day to come or week to come.  Pure distraction is a good technique as well.  I sometimes use the repetitive motion of my running as a way to zone out and start thinking about things on my to do list. I strategize how I will fit things in to my afternoon or the work week ahead.

–Listen to some good music, audiobooks, or podcasts.  Again, distraction works wonders.  I try to have a good playlist on my phone available to turn to if I need some motivating beats.  And I also have several podcasts downloaded if I prefer to learn something on my runs.    If I am into an audiobook, I will have that downloaded to my phone too, and have that as an option to keep my mind occupied.

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Photo by Pixabay on Pexels.com

As I have progressed and developed as a runner, I have learned the ability to persevere and continue on my quest each run, particularly when approaching a race.  I think one last thing that helps me get through a tough run is learning to accept things when they are good enough.  I think this is also good training for life – the stamina and grit I gain by sticking it out in a run translates nicely to mental fortitude in real life.  And sometimes, a “good enough” day in running or in my work day is just fine.  A tough long day ahead of me?  I can do it.  Heck, I’ve run 20 miles recently (and 26.2 miles before)…if I can do that, I can do anything.  I will just take it one minute and one hour at a time.

Not all runs will go perfectly.  I may need to bail out if my body can’t handle it, for example, if an injury is forming.  But I try to also accept the fact that not everything goes perfectly, and sometimes a run does not feel so great, and that’s okay.  There are good days and there are bad days.  The bad days, though, make the good days shine in comparison.  And the best thing after a run (good or bad) is that feeling of accomplishment!   That is probably what keeps me going, and keeps me coming back for more.

Running As a Metaphor For Life

Distance running has taught me a lot about life.  I think the key things I have taken away are:

  1. Life is suffering.  Life is hard. Running, in turn, is also hard, particularly going long distances when your body and mind are tired.  But it is through suffering that you can reach and appreciate beauty.  Without suffering and challenge, we would remain the same.  Life would be boring.  Sure – there would be minimal failure and disappointment. But there would also be no glory, or chance for self improvement.  I can see how much easier running has become for me.  It is a way for me to decompress after a tough day.  It is a form of therapy for me, as the repetitive action is a way of physically meditating and zoning out.  Sure, sometimes the runs are uncomfortable.  But with that discomfort, I can see parallels to other parts of my life that are uncomfortable, and I realize that the run will eventually end, I will reach my destination, and the suffering will be relieved.

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    At the end of my tough runs, if I endure the suffering, I’m often rewarded by smiling little faces like this one.
  2. Focus on the mile you are in.  I recently read the memoir, Run the Mile You’re In, by Ryan Hall (a recently retired marathoner).  I think that one of the themes he touches on, that is the title of the book, is very poignant.  We should continue to refocus our thoughts on the moment at hand, or in running, the mile you are in.  In a race, or a workout, it is easy to get ahead of yourself, and start thinking of all the other miles you have left.  Or in life, it is easy to start focusing too much on the future, and neglecting the present.  Take a moment to relish the here and now.  You are only going to have this day once.  Tomorrow, sure, is around the corner, but it is crucial to not be so future oriented that you fail to live in the present.

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    Sometimes life gives you a long journey, or a traffic jam.  Don’t get too focused on the car lengths ahead of you.  Instead, stay mindful of the present.  Enjoy the beauty (and in this case, organization and order) that can be present in life.
  3. Take time to relish victories.  Take time to reflect on the past, and see how well things have gone in your life.  It is good practice to take some time and think of your past victories.  Sure, I am no elite runner, and I will probably never truly “win” a race in a field of runners, and I am okay with that.  But for me, success is able to be self-defined.  It can be finishing a distance you have never finished before. It can be setting a new personal record.  It can be finishing a training plan and/or race injury free.  As in my 2nd marathon, it can be gritting through a less-than-deal situation (e.g. illness) and finishing a race anyways.  And as I reflect on my own past successes, I think of ways to incorporate these into my future plans, so I can repeat things I have done well.
  4. Learn from mistakes.  Life is not perfect.  That is also true in sports.  Sometimes things do not go as planned.  A particular meal, perhaps, the night before a long run is one to avoid in the future.  Forcing a run after a long week of work or stressful night of call can lead to a weakened immune system and make you more prone to catching an infection or getting injured.  Learning to listen to your body is an acquired skill, and takes practice. I think that by analyzing things I have done wrong, I am able to hopefully better plan for future situations, so I won’t make the same mistake again.
  5. Being content with my own thoughts, and letting creativity run wild.  I find running helps often burn off excess negative energy, e.g. a patient encounter that did not go well, or a conversation with my family that could have gone better.  And it also opens up my creative side.  Sometimes I have music playing, or a podcast or audiobook going while I run. And with this audio simultaneously playing and inspiring me on my run, I notice new connections and ideas cropping up organically.  Exercise, I feel, is a way to get in better touch with your inner mind, and all that it entails – emotions, thoughts, and hopes for the future.  Running for me is my exercise of choice, and it has brought me to a greater connection to my own creative and spiritual side.

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    Enjoy all that life has to offer.  Life is sometimes rocky (or wobbly as in this ride) but it can also teach you a lot, and these challenges are what make life interesting and worth living.

Life is full of trials and tribulations.  In this journey of life, it can be easy to be one-track minded, and go day in, day out, in the same routine. Wake up, go to work, get home, eat dinner, go to bed, rinse and repeat.  I think my hobby of distance running has helped enrich my life.  It isn’t only cardiovascular exercise (although this, don’t get me wrong, is truly quite valuable).  I think more than that, though, it gives me an outlet, and serves as my form of therapy and meditation.  Running has taught me a lot, and I think this hobby will continue to teach me as I advance further in my development as a runner.

Why I Run, and Why You Should Exercise, Too

The Start of My Love Affair with Running

I have gravitated toward distance running since high school.  I played soccer and also joined my high school track team, opting for the longer 3200 kilometer race.  My tendency toward endurance sports likely means my body has more “slow twitch” fibers. Or perhaps I have a penchant for long, grueling processes.  Whatever the case, I continued to run both in high school, and afterward.

Later, in college, I joined Naval ROTC, where running was a key part of “PT” (physical training) sessions and a component of the physical fitness test.  I loved how much I improved with regular training exercises with my battalion. I also am a perfectionist and a habitual practicer, so I would run on the side to improve my performance at the PT sessions. This, of course, improved my physical fitness even further, and led me to further enjoy running.

Falling off of the Wagon, i.e. my Time Away from Running

My little nugget of Turkey energy, Madelyn, around 15 months of age. In the time period between my daughter’s birth and my son’s birth, I felt progressive fatigue. Kind of like I had just eaten a large Thanksgiving dinner, suffering the hangover effects of Tryptophan!

As I transitioned to medical school and then residency, busy life took over.  I blamed my degree of stress and overwork on why I fell off of my beloved hobby.  However, as I have mentioned in other posts, I now realize I was also suffering from Graves Disease, which caused exercise intolerance, shortness of breath upon exertion, and palpitations.  I was unaware of this, thinking I was simply “lazy” and busy, and blamed the symptoms on poor conditioning and lack of willpower.

My Return to Running, with a Vengeance

Fast forward  to the time of my Graves Disease diagnosis. Once the diagnosis was made, I realized my fatigue had a secondary cause.  My mind was blown.  And also, my confidence grew.  I resumed running here and there.  And then, to hold myself accountable, I made a “New Years Resolution” to run the Pittsburgh Half Marathon. The longest I had run to that point was probably in the ballpark of 3-5 miles.  I was nervous but also excited to challenge myself, and see how far I could go.

I carried out the training dutifully, finding a free beginners training plan online. I entered the workouts into my calendar, and tried to juggle these around my already busy life.  The first couple of weeks were pretty rough, I will not lie.  I admit I was embarrassingly out of shape.  But I persevered, primarily because I had set a goal. I had also registered for the race furthering my commitment.   Internally, as well, I did not want to shortchange myself – I wanted to know if I could do it, and do it right!

I finished my first half marathon at age 35 in 2:23.  Not too bad for my beginner-level training and several years of couch potatoed-ness preceding this!

A couple of days after finishing, I was incredibly sore. I got Delayed Onset Muscle Soreness with a vengeance, mainly because I did not train on hills leading up to this hilly race.  I did not incorporate any strength training into my Half Marathon training.  I also ran faster in the race than I had been training (the adrenaline made me do it!).  However, mentally, I was buoyed and very proud of my accomplishment.

About 2 days after my race ended, I was motivated to next take on a marathon.  I logged on that day to the Columbus Marathon website 2 days after the marathon, still sore and recovering, and (wisely or unwisely) registered myself for my first marathon..

I have been training for this marathon now for 3 months. I have a little less than 2 months to go before my race date.  The training is grueling and time consuming.  I will admit it is not all gumdrops and rainbows.  I have good days, and bad days!  I have also begun more strength training this time around, as I have read several books and articles highlighting why it is important to be a well rounded athlete.

I admit I neglected strength training altogether with my Half Marathon training, as I am busy and like to cut corners where I can.  But incorporating about 10 minutes/day of body weight strength training most days of the week has improved my health, my sense of accomplishment, and my physical fitness.  I think my physique has also improved.  All of those smart trainers and exercise physiologists are correct – it pays off to be well rounded!

Thought the training is hard at times, I have come to look forward to my runs.  I have also opted to move my runs to the morning. This ensures I get the workout done. I also feel accomplished and more productive early on in my day.  The runs are a time for me to focus on me.  I push my body with my harder runs, and let my subconscious take over with my easier runs. It is cathartic, a form of mindfulness and meditation for me nearly every day.

My husband, Matt, and son, Luca, two of the reasons that I want to keep fit and healthy each and every day!

Why Should You Exercise?

Now, I realize not everyone enjoys running.  But I think there is something everyone’s body is inclined to doing, be it walking, swimming, cycling, etc.   I challenge you to start doing this regularly, for example, 4-5x/week for 10 minutes a session at first.  Pencil it in (electronically or physically) into your calendar. This will hold you accountable. You will feel guilty ignoring the event, or worse, scratching it off or deleting it.  I also encourage you to consider working out in the morning.  As I have mentioned, it gets the workout over and done.  Also, your mind will be stimulated by the physical activity so early on in the day.  I suspect you will perform better and be happier with the rest of your work and life activities later that day.

My daughter, Madelyn, one of the beautiful reasons I live a happy, fulfilled life!

Most importantly of all, exercising regularly not only helps your mental health, it also improves your physical health. You will have lower risk of heart disease, stroke, and diabetes.  With the rising overweight and obesity epidemic in our society, I think these are all unfortunately becoming too commonplace in my day to day practice as a family physician.  Please do your darnedest to avoid these diseases!   It is so much better to avoid the diseases altogether, than to try to treat them once they are present.  Part of your risks come from genetics, age, and sex, which I realize are not changeable.  However, your physical activity and exercise habits are something you CAN change.  Please do so!