half marathon

Did I wear the right underwear?

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Could I do it?  Would I be mentally strong enough?  Are my lungs having a good day?  Will my legs last?
Did I train hard enough?  Did I wear the right underwear?

Lisa Phone September 2014 soccer, family picnic, class reunion 2071

Yep…all thoughts as I drove myself to my 6th half marathon race on Saturday morning.  I had one goal in mind….. to set a new personal record (PR).  I had been trying for almost 2 years to break the 2:10 mark (2 hours: 10 minutes) and had almost succumbed to the fact that maybe I should be happy with a 2:10 and count my blessings.  But, the day before the race a very good friend of mine, Trisha, challenged me to beat her PR which was about 5 minutes faster than mine.  Game On.
Lisa Phone September 2014 soccer, family picnic, class reunion 2072
I usually have a couple adult beverages on Friday nights with some of my favorite people, but because of the race the next morning, I stayed in and tried to rest despite the butterflies in my belly.  Saturday morning I got up, showered, shimmied my way into my running capris and sports bra, grabbed my inhaler, pre-workout drink, IPod Nano, and out the door I went to meet my running group called “Running Sole Mates.”  Clever group name, huh??

Lisa Phone September 2014 soccer, family picnic, class reunion 2075

After going back to the vehicle to get the pre-workout drink I had forgotten, and then using the bathroom for the 100th time that morning, I met them under the clock as we do every year.  We are a group of running misfits who LOVE the runner’s high and have become addicted to the pain.  Then we headed to the start line, where I realized I had forgotten my hand held race bottle and keys sitting on the bench by the clock.  I panicked…..but had no time to worry about it.  I must focus.
Lisa Phone September 2014 soccer, family picnic, class reunion 2076
The countdown began….. 5, 4, 3, 2, and 1….and we were off.  The first 4 miles is a straight shot through downtown & then we start winding around parks & beautiful neighborhoods.  My comfortable pace is a 10 minute mile, but my last few training runs weren’t going so well.  I knew by mile 2 I was running under a 9:30pace.  By mile 4 came and I was still holding strong.  A dear friend tapped me on the shoulder and we chatted for about a half mile before she took off after her own PR.  I stayed behind her for about a mile before losing her at a water stop.
Mile 5: My pace was 9:27.
Mile 6-8: A bit of a blur.  I was working really hard to focus on my technique and find a fast paced song.
Mile 10: Pace had dropped to a 9:37. I was wondering if I could hold onto that pace for 3 more miles.
Mile 11:  Can I stop yet please??  NO.  But, I did slow my pace a bit.  I ran into 3 very tall athletic guys wearing neon green T-shirts with their names on the back.  They had a good pace & were having fun giving children high 5’s and chatting/being silly while they ran.  I wondered how that must feel to have energy like that at mile 11.  I knew I needed to stay with them and they kept me entertained.
Mile 12:  OMG – I. CAN. DO. THIS.  The dialogue in my head “Don’t slow down.  You will be so pissed at yourself.  If you slow down and are just a few seconds off you will have ruined all your hard work the past 12 miles.  PUSH!!!” (Followed by a lot of prayers.)
Mile 13: Upon nearing mile 13, the crowd starts to get thick as you run into the stadium and to the finish line.  This is the fun part.  Let me paint the feeling…. Your lungs are tired, your legs are aching, you are thirsty, Salt is covering your body, you cannot feel all of your toes, and people are watching you.  “Pull it together, Lisa…… Lead By Example!”  was the reoccurring thought at this stage.  Then there was a steep downward ramp into the stadium “Don’t fall, Don’t fall.  Please God… don’t let me fall.” 
Onto the red outer track of the outfield which runs all the way around and to home plate.  That is a little over .10 of a mile.  I was concerned about the clock…. So my pace picked up.  I also saw a lady who was older and bigger than I who was about 20 feet in front of me.  No way in hell was she going to beat me (did I mention I’m a bit competitive?)……and I sped past her.  My body was aching, but the finish line was 150 feet away.  I crossed the line, gave a fist pump, and immediately overwhelmed with emotion.  I knew I had PR’d but not sure by how much!!!!
Now….. once you finish a race, they usher you through a line towards water, food, and your medals.  I recognized no one, so made my way to the grass to sit down and stretch.  While in child’s pose, my eyes may have leaked a little….not from the pain of my body but from the accomplishment I had just done ALL BY MYSELF.  I DID IT!!  Then….my phone started blowing up with texts from friends who were tracking me and saw my finish time.  My friend, Drew, told me my time: 2:06:53.  I beat my old time by 3+ minutes!!  BOOM!  That medal was a sweet keepsake.
Lisa Phone September 2014 soccer, family picnic, class reunion 2078
The rest was surreal.  I made my way up the stadium stairs to find my childhood friend, Drew waiting on me with a Gatorade.  I may have cried, talked too fast, zoned out….. I’m not really sure!!  My brain and body was tired and I zoned out with my chocolate milk.  He walked with me to that bench under the clock and my water bottle with car key was still there!!!
As I was trying to clear my thoughts, more friends were coming up to me chatting about the race.  Some set new records, others had a difficult race, but we ALL crossed the finish line!!

Did I mention we all do this because the ‘runner’s high’ is amazing??  Truly, it is.  It’s a beautiful mix of body pain and mental jubilation!  I had done it!!!!  I had a new PR!!!  I have yet to run down Trisha’s PR….. but that gives me a new goal.  🙂  Post run activities included food, fluids, ice bath, and rest!  (Okay…. a couple pain pills too!)  Recovery is VERY important….it will help you to feel much better by the next day!  If you are unsure what to eat/drink…contact me and I will teach you.

Lisa Phone September 2014 soccer, family picnic, class reunion 2087

This Sunday, I’m running another half marathon.  This is the first time I will have ran 2 half marathons in consecutive weekends.  I will then be considered a ‘half fanatic’ – just another title for us crazy runners.

Crazy we may be…….. but we are also mentally strong people who love pushing ourselves to see what our bodies can do.  I challenge you to find out what your body can accomplish and how strong you are mentally.  You never know how great you can be until you give it all you have.

** If you need some assistance accomplishing your fitness goals, I’d love to chat with you!  You can reach me at Bashford.Lisa@yahoo.com or check out my website to find all my social media outlets!!  www.YourFitness-411.com

Half Marathon…Piece of Cake! (More like stale bread – HARD)

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This weekend I ran my very first SPRING half marathon! I’ve never ran a ‘spring’ half marathon because I’ve always been cautious of the weather and having to train long distance in the snow and ice is just not worth it to me. Of course I sign up for a spring half marathon this year and it was one of the worst winters in Indiana!!
Go figure!  Therefore, all of my training was done on the treadmill.  Awesome!!  Kidding….it took a lot of mental strength!

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This is my fourth overall half marathon. I was very concerned with how my race was going to turn out because of the treadmill training, weather, and constant rolling hills in Carmel, Indiana. I had no intentions of going for a great time until I was standing in the corrals listening to the National Anthem.  (My pre-workout drink must have kicked in at that moment!)  My first half (6.55 miles) of the marathon went exceptionally well!!! I was approximately three minutes ahead of schedule and super excited!!! Then…. all good things must come to an end, and I had some issues.
1.My skin started to chaff in different spots than normal (ouch).
2. My music player started playing Christmas songs (worst music ever to run to).
3. My energy drained.
4. My brain got bored.
After about 1-1/2 miles of this, my carb chews kicked in and I perked up.
However, damage had been done and I had lost those three minutes. I did not go into this race expecting to have a PR (Personal Record). However after the first 6 miles I knew it was an option, and I got really excited.  The next 7 miles were filled with thoughts of ‘go, go, go’ and I felt like I was late for my own funeral!!

It’s a mental game one must play while running long distance.  Just ask any runner….. we all have different strategies to get us through!  Well, I ended the race 14 seconds shy of a new personal record. I was disappointed at first, however I now realize that I am proud of my time due to the time of year, treadmill training, the hills and my asthma. My lungs do NOT enjoy working harder to power up a hill!!
As fitness freaks, we abuse our bodies.  We put it through some serious training and are hard-core during the race event.  The race may have ended on Saturday,  but my recovery continues well through Sunday. My lungs are tired, I’m coughing up junk, my skin is sore, and my feet/toes are blistered and bruised. My energy level is low, and I’m mentally worn out. What’s your point, Lisa??   >>> Just because you’ve accomplished a goal or your race or sporting event is over >>>>  does NOT mean you stop taking care of your body!!!!  I still went to church, attended my nephew’s birthday party,  and I’m continuing to make sure I eat enough protein, complex carbohydrates, and fluids today so that I can heal and get back to my normal strength training workouts this week. I do not want to spend the next two days sore, tired, and grumpy because I cannot work out. Many of us like to work out hard but that also means we have to remember our bodies need to be taken care of especially as we age.
Lesson: Take care of your body, be proactive, and help it heal so that you can continue to stay active!!  It’s worth it!!

What I do for recover: I make sure to take an ActiVit multivitamin, I drink ‘Rest & Recovery’ formula as a recovery drink (very important), 1 Shakeology meal today to ensure my body has enough nutrients to heal itself, lots of water, BioFreeze on the sore muscles, ice bath as needed, and sleep.  I was able to take a 90 minute nap late this afternoon… just what the therapist (me) ordered!!  🙂

I really want to become a ‘Half Fanatic!’  That means running 2 half marathons within 2 weeks or 3 within 3 months.  Unfortunately, my schedule isn’t going to allow me to get another one completed in the next 2 weeks.  If I had unlimited travel funds, I could do it….. but that isn’t happening.  So…. looks like the 3 month plan may be an option.  🙂
Be Active.  Dream Big,  Lead By Example.
Wishing you all the best for your fitness goals and treat the body well during recovery and always! — Lisa

If you are looking to lose weight >>>  May I recommend the 21 Day Fix through Team Beachbody?  It will TEACH you food portion sizes, clean eating, and some basic workouts for all levels!!  No weighing your food.  No counting calories.  No strict diet plans.  No magic pills.  You will learn to feed your body and your family in a healthy manner!!  And… as parents, it’s our job to teach our children proper nutrition!!!  Contact me for more info.  My ’21 DayFix’ challenge group starts April 24!  HURRY!   Bashford.Lisa@yahoo.com
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Exercise isn’t an option, it’s a Lifestyle. Don’t allow anything to stop you.

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I have been an athlete my entire life. About four years ago, this 30-something mother of two signed up to run my first 5K. During training, I was very discouraged when I started having trouble breathing after running just a quarter mile. I felt out of shape, even though I knew I wasn’t. I was frustrated and discouraged. I brought up my struggles with breathing while exercising during my next doctor’s visit. I was diagnosed with EIB and given a rescue inhaler to use prior to exercise.  After starting treatment, I was thrilled that I could run without gasping for air and feeling as though I couldn’t get a deep breath into my lungs.  My training took off and I completed my first 5K, which led me to complete many more and to grow competitive as a runner. I decided to attempt my first half marathon in September of 2010.  The training was going well until a month before the race, when I came down with a head cold and experienced an asthma attack. I was put on steroids and some other medications and told I needed to see an asthma and allergy doctor right away.  This asthma attack forced me to take three weeks off of training, but I still completed my first half marathon!  It may have been slow, but it was steady, and my rescue inhaler was attached to my hip. My allergy and asthma doctor works with me to keep me active and doesn’t let EIB stop me from exercising. Exercising isn’t an option for me, it’s a lifestyle.

My most prized goal that EIB didn’t stop me from accomplishing? That’s easy…..my first marathon!  I ran a full marathon in Columbus, OH, on October 16, 2011 as a birthday gift to myself! I carried my inhaler with me and crossed the finish line with tears and a smile!  I am proud to say that I am a part of the small group of people who have finished a marathon and I feel like a good role model for my kids. Although that marathon was the most difficult journey of my life in regards to the wear and tear on my body, training time and mental toughness, it also taught my children that anything is possible if you put your mind to it. I know the symptoms of EIB can be exacerbated through many triggers, and for me, a head cold is one of them. Leading up to the marathon, I caught another cold. I took very good care of my body that week, which included lots of fluids, breathing treatments and rest. I also spent a lot of quiet time envisioning the race and my plan of attack.  With one of my running partners at my side, we crossed the finish line.  My running and fitness journey has continued to progress in many ways.  I even started my own online business a couple years ago as a way to teach others about their bodies & educate them on safe & effective weight loss strategies along with proper exercise techniques.

My marathon finish

(Us crossing the finish line.  I am on the left)

Lisa’s message about taking control:

Why are you going to allow a treatable diagnosis to stop you from living a full life or accomplishing personal goals and dreams?  Why allow symptoms to control how you live your life?  As a physical therapist assistant & fitness coach, I understand the importance of exercise. I encourage people to go to the doctor, get the tests, and work with their doctor to manage their EIB.  Decide. Commit. Succeed.

UGH! But, lacing up the shoes and moving forward….

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Have you ever visualized something, worked hard for it, spent weeks sacrificing…..just to have it completely erased within 24 hours of the big event? 

That is exactly what happened to me.  Less than 24 hours before my July half marathon, it was cancelled.  The July 7th half marathon was sponsored by my town’s version of The Biggest Loser.  And due to the extreme heat in NE Indiana (and much of the country), it was cancelled with less than 24 hours to go before race time.  I understand the reasons it was cancelled even though I wish it was handled differently.

If you are a runner, or have experienced a ‘runner’s high’ post run/race, then you understand why you cont. to run.  It’s an incredible feeling and I’ve had it plenty of times, so I was really looking forward to it.  Training this spring/early summer has been T-O-U-G-H to say the least.  When training for a long distance run, your family and you sacrifice many things.

  •  sleep – so that you get up early enough to get proper nutrition to sustain your body during a long run and to beat the heat.
  • I didn’t go out with friends on Friday evenings so that I was ready for Sat. morning runs.
  • I experienced heat exhaustion on my 11 mile run.  I had to run it at 11am vs. early morning because my son had a baseball game and I couldn’t let him down.  It was 90 degrees at that time….but I completed the run visualizing the race, knowing it was going to be a hot run on race day.
  • pain – my SI joint/hip were painful the last third of my training and I spent a lot of time trying to promote healing while not falling behind in my training.
  • your family makes sacrifices too……to help support your long runs and time away on weekends.

Needless to say…..working hard for something and then not getting the chance to complete the goal is extremely disappointing, frustrating, and depressing.  10-12 weeks was spent on preparation for that big day.  How do you get over it?  I don’t really know….I’m still bitter and hit a bit of a workout slump because of it.  Runners also know that along with a runner’s high comes a mild let down because all the training/focusing you’ve been doing is finished until you sign up for another race.

I can only imagine the employee that spent week/months working hard and sacrificing family time for their company, only to have the business close its doors at the last-minute.  Or, the parent saving money and working overtime to pay for the big vacation, just to have a family member fall ill.  We all sacrifice, and we all work hard at something….and sometimes it just doesn’t work out.  When this happens there is no conclusion……no resolution………no shining moment……it’s just gone.

I do not believe in dwelling on the past or what’s lost.  I believe in picking yourself up and moving on.  Finding inner strength is difficult, but it can be done.  After a few days, most of my anger subsided and I chalked it up to the fact that the 10-12 weeks of training kept me focused and in great shape.  I plan on signing up for another half marathon in the fall and starting the training all over again in a couple of weeks.  Sounds kinda daunting, but I have felt kinda lost the past couple of weeks without having a race to visualize.

This has also helped me to realize that I need something to remain focused on when it comes to working out.  I need a program to complete, a race to run/bike, and it’s more to me than just my body staying in shape and losing a few pounds.  It keeps me mentally focused and is my outlet in this crazy busy life.  If you haven’t tried exercise as an outlet and for mental relaxation, you are missing out!  🙂

This girl is ready to move on, and start training again.  Train with me!  Contact me if you are also starting a new training regimen.  Let’s get back on track together.  www.YourFitness-411.com

Time to lace up the shoes…………

 

 

 

Wrap your mind around it and FOCUS.

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I am doing it again! Training for my third half marathon (13.1 miles).  And, prob. will be running my 4th this fall.  I have some really persuasive running friends! 🙂  I love’em!  Everytime I think, “WHY am I putting in all these miles?” I remind myself that it’s my summer program and allows me to stay focused on my fitness, train my body in another way unlike I do during the winter, accomplish goals, have pride in myself on many levels, and enjoy the outdoors!  Do I LOVE running?  Sometimes, but not always.  But, I do love what it does to my body and I LOVE the emotional high I get post run.  🙂

This past week, I had ‘gum’ surgery.  The peridontist took a skin graft from my upper palate and sewed it onto my lower gums.  OUCH.  He said I could run in 2-3 days.  I had a 10 mile run to do on Saturday.  I rocked my 8 mile run last weekend, but was concerned about this week’s run.  My caloric intake had been down since surgery because I could only eat super soft foods or liquids and even then, it was painful.  And, I had not ran since Tuesday morning (about an hour before surgery).  I was concerned it would be a tough run, and slightly worried about my recovery, so thought it would be a good idea to run w/ a partner.  My running partner for last fall’s marathon is also training for another half, so we ran together.  Long runs are about mental strength.  I begin focusing on the long runs about 2 days prior.  I envision the mileage, try to get the proper food choices and hydration the day or so before, and then focus.

Here’s how it went:

  •  Started at about 6:25AM.
  • Cool, crisp air….NICE!  Miles 1-3 went smoothly.
  • She had stomach cramps at mile 3 and we stopped at the local fire station for a quick bathroom break.
  • Miles 3.5-4 were uphill (so was the first 3…gradual incline).
  • At Mile 5 we had some carb chews and turned around……half way done!
  • My chews kicked in and I felt great the rest of the way home.
  • She had a side stitch at about mile 6.5 and I needed a quick drink of water at fire station again (water fountain by path).
  • The rest of the way home was smooth sailing!  DONE.  10 miles!

I used to feel as though I failed if I even stopped for a 30 second break.  Now, I realize that although it’s important to get the run completed in a timely manner, it’s more important for my body to get the mileage in.  During long runs, it’s good to get hydrated and eat something along the way (carb chews).  A couple quick stops isn’t going to hurt a thing.  I’m not trying to win any races…..I’m just wanting to cont. to finish the race standing up and preferably with a good time.  BUT, if you know me, then you also know I’m competitive and stubborn.  Not much keeps me down…..and I would love to finish a couple of minutes faster than my last half marathon.  🙂

My training schedule calls for more long runs on Saturdays.  I have 11 miles, 12 miles, 9 miles, 8 miles, and then RACE DAY!

FOCUS.  Mental Strength.  Determination.  Nutrition.  Mileage.  Gear.  Rest.  = SUCCESS!