Training help

[PrincessRhi]

Lately I've been running into a few issues with my training and I'm not quite sure what to do, and if anyone has any advice whatsoever, I'd love it.

After having a some nasty health issues in January while running the marathon relay, I hadn't really run at all until a few weeks ago. I went full couch potato until the doctors could figure out what was wrong with my heart, and when they finally came to the conclusion that it was a freak one-time thing likely induced by stress and shouldn't pose any threats to me in the future, I was cleared to do distance again. So I signed up to go Goofy.

In those few months of inactivity, I've lost any gains I'd made in fitness and feel like I'm starting from square one-- but in a sense, I am. I just moved to South Florida from Boston at the end of November 2011, so I'm finding the transition to being a hot/humid weather runner to be quite difficult. And honestly, the extra weight I have been trying to get rid of is making it also a little bit of a struggle.

My plan was to start with a basic plan of running 2-3 miles whenever I could three times a week until the middle of June. Then I'd do a more stringent 15k training plan that transitioned into my training for the Goofy. That way, I'm used to running on a schedule in the heat by the time the really hot months come around and my distance starts to creep up.

The problem I'm having is twofold: I've been running along a great trail along the beach after work, but getting really discouraged when I'll go out and bang out two miles at a 13 minute mile (my goal is to get back down to a 9 minute mile), but then the next day I'll have a pace of 15/mm for one, and 17/mm for the other. I realize there are a few variables at work here that are WAY different from anything I usually experience at this point in my training, and have been trying to be mindful of the obvious things (hydration, clothing, nutrition, etc.). I'm out of shape and feeling like I can't get back in shape because I'm not feeling like I'm making any gains.

The worst part is that I'm starting to really beat myself up over my training. I could be expecting too much too soon, but it's hard when I'm used to cranking out a (slow-ish) five miles easily back in December to barely being able to run two miles now.

Does anyone have any suggestions?

 

[Qltrgrl2]

Do not beat yourself up for having an injury and time off from running. Each training day brings a new challenge and you should not feel badly about a bad day. With a long break, your expectations should be modest and be happy each time you do a little better. I find the heat debilitating at times and my runs end up much slower than they should be. But let's face it, race day can bring anything in terms of climate so preparing in summer heat is important too. Keep a journal of your progress and that may help with motivation. I look at mine periodically and enjoy the journey and what I have accomplished. Good Luck

PS I am also registered for Goofy!

 

[cewait]

Actually, there are a few things, some of which I am not sure you passed on enough info but I will point out where I assumed.

Currently you are running 6-9 miles a week over three periods of activity. You can run one ‘decent’ run and the other two are weak.

You are not paying any special attention to diet or strength training.

First, I am assuming you are good to go with the doc. Next, I am thinking that that you are suffering from heat issues as much as anything. The added weight and humidity are creating an atmosphere where you are simply not shedding heat as well as you need. I would simply slow up on your good day to see how that works. I am a little confused if you are running a couple days back to back or not {...’ but then the next day I'll have a pace’...) If you are then I would highly recommend skipping at least one day between runs.

Next, You really should consider adding a strength routine to your running. Weight training will help rebuild the muscle lost through your illness. You can either go with a straight strength program or look to a circuit style program where you are lifting lighter but at high pace --- lots of sets with no rest. There are fitness classes focused on this.

I would also look to a couple forms of cross training. Cycling, swimming, rowing, etc are great supplemental cardio activities. While not the same as running, they will help pull up the cardio. Look for a spinning class – probably one of the better x-training possibilities.

Look to put your program indoors for the next couple months. Training for Goofy indoors is not ideal, but it will take one of the variables out of the equation while you try to ramp up your program. Put your mill on 2% incline the first run and make that your flat. Once you get up and running with a little more of a purpose, make one of your weekly runs a hill run. Set the treadmill on 6-8% for 3 minutes, then reduce to 2% for a minute and repeat for up to an hour. This will produce speed with a couple months training.

I threw a lot out. You may have questions. Please feel free to ask.

 

[PrincessRhi]

Thanks for the replies.

Pam, I do need to go with the flow a bit better. For the first time ever, I started blogging about my training and I look back at it a lot, even though it's only been a few weeks. It really does help, as does realizing that I just need to chill out and expect bad days. So thanks-- and who knows, maybe we'll get a chance to high five on the course.

cewait, I did leave some stuff out. Sorry, I was just stuck hitting a wall of self-pity and frustration and realized I rambled on and on.

Currently the goal is to get in three outdoor runs-- ideally on Tuesday, Thursday, and Saturday. Of late, neither weather nor work deadlines seem to agree with that training schedule, so I've moved things around a bit so that I can try to get outside. The big light that went off when reading your post is that I realize how much I relied on other sports for my strength training. Last year I was taking kickboxing lessons on a regular basis and I'd been playing rugby up until a year and a half ago. I haven't picked up either sport since moving down here, and am expecting everything else to fall into place the way it always did when I was doing those activities. Facepalm. I would have completely forgotten about strength training had you not brought it up.

Diet-- I guess the way to describe that is "the road to hell is paved with good intentions". The hardest part of keeping my nutrition where it needs to be is that it tends to fall apart during the work week. It's not as much what I eat as much as it is when I eat it that's the problem, same with fluids. Unfortunately some days I can't get away from the lab and back to my office on a regular schedule. So, instead of breaking it down into say, breakfast, early morning snack, mid-morning snack, lunch, and afternoon snack, everything becomes lunch at the time I usually have the afternoon snack-- a few hours before I eat dinner. And if I am sitting in a meeting that happens to run late, I can ignore the food there until I'm getting close to a meal or snack time. Then all bets are off. I have the groundwork, just not the consistent planning or follow-through with this. And admittedly, these past few weeks I've been HORRIBLE with it. Any suggestions on diet I welcome with open arms since I do need to tweak it a bit.

And thanks for the advice re: hills. I live in the "hilly" part of WPB and I'm pretty sure it's only considered hilly because we're a whole 43 feet above sea level. I was beginning to worry that my only chance to get in any hill work was running over the drawbridges.