The Mindful Marathoner - Kickoff Training

The Spiritual Practice of Running When It's Hard and HOT! - Build Your Foundation.

Race photographer credit embedded in the picture. My last road marathon, October 2023 as a pacer. Big smiles at the finish.

In this issue:

• ✨ Kickoff Training

• 🧘‍♀️ Yoga Flow - Runner Warmup

• 🌟 Yoga Journal to support your journey

• 🏃🏻‍♂️ Runner Interview - NYC Marathon Finisher

• 🍲 From the Kitchen

Kick off Training - Build a Foundation:

My dot on the map shows “Major Heat Risk” with pockets of “Extreme Heat Risk.” My runs will be at dawn for the next three months. Another option is to run trails in the shade, although there is no escaping the humidity in the south. Nothing proves more humbling than going for a five-mile run and being defeated by the heat. That was my run last Saturday. A reminder that running a marathon doesn’t come from fair weather runs, skipped runs or catch-up miles. It comes one mile at a time, sticking to plan, consistency and running through adversity (not injury). I know for me; I must put in the work or meet up with my familiar foe DNF (did not finish).

Mile 4, I was done but chose to push on with a couple walk breaks. The last few miles are the hardest and exactly what we are training for in strength and endurance building, the legs ache and the mind wants to stop. Transformation happens in those final miles when everything hurts but you keep moving anyway. Push through a 5-mile-long run today, then months later strength and perseverance will ready us for an 18-mile-long run. Training the body to keep going will get me to the finish line. Adding the walk breaks keeps me from harming myself by overheating and it moves me forward toward the goal. The walk breaks added Saturday were smart for heat management. Planned miles completed felt rewarding.

Acclimate to extreme heat includes slowing the pace, running early or late in the day and taking in plenty of fluids with electrolytes. My favorite part of summer running is less clothes, no long tights, gloves or toe warmers needed.

Typically, in the summer I go for some hard and hot trail races with an intent to toughen up and keep running all summer. Hotter N Hell 18 miles in July and Ridge to Blazing Ridge 22 miles in August. I love these races but come away depleted mainly from the heat. This year I will still participate but drop the mileage to the shorter distance races.

Training for a marathon entails more than strong cardio and leg muscles. Problem solving skills, managing every emotion imaginable all the while staying the course for 26.2 miles. It might look like; the first few miles start with an adrenaline surge and excitement. Then frustration with another runner leap frogging with you. Mile 10, fear of not being able to finish. Keep fueling and keep moving forward. Mile 18, love and gratitude for the aid workers handing you fluids and bananas. Remember to express thanks. Mile 24-26, excitement to finish this thing. The finish line elation indescribable. Finishing a marathon strips you down and reveals your true spirit. The experience is transformative no matter if it’s your first or tenth marathon.

The first limb of yoga is Yamas, from Patanjali's Yoga Sutras (non-harming, non-greedy, routine, clarity and truth). In the athletic cycle, the first phase is base training. This is the foundation to build form and maintain support to meet a goal. An ideal training journey finds a way to keep life in balance. Build strength, eat nutritious food, and practice self-care. When we have a strong foundation, then we feel safe and secure to lift toward our goals and dreams.

Non-harming - Be kind to yourself and others. A training plan that fits your current stage of life with family and work.

Non-greedy - Train smarter not harder. Make recovery and rest days as important as run days.

Truthfulness - Define your priorities then get rid of clutter. Are there any habits that are not serving you or your goals? Living in a place of truth takes little effort.

Routine - Set realistic plans leading to the goal. Committing to training for 18 weeks is made up of daily choices.

Clarity - Take care of weak areas and imbalances. If you have any injuries, then address those early before pushing through the building period.

We choose how to spend our 24 hours over 18 weeks. We are given 168 hours each week. Average hours per week to train takes 6 to 8 hours. That’s approximately 4% of our week. That includes running, yoga and cross training. One way to check your available bandwidth, check your phone stats for how much time spent on each app. Scrolling doesn’t help personal goals or move you forward one inch.

In summary, to be supported is to be free and open with ease. Listening to most athletes’ words after they complete a goal or dream, they usually start with appreciation to their support team. It is important to succeed. As for a summary of the Yamas, this is basically our internal monitoring system to live in society.

I hope you will find a fun race to do this fall and train with me this summer. Maybe there is a themed 5k, 10k, half marathon, marathon or a trail race that sparks your interest. Grab a buddy, family member or tackle it on your own for even more bragging rights. Running groups are easy to find in the summer. Training accountability and consistency with a group creates success with a bonus of fun camaraderie for those long miles.

A few tips gathered over my 20 years of running for pure enjoyment. You’ll find me at the back of the pack with a big smile doing what makes me feel alive, running. I am grateful for each year that I can participate in races. Because…to be in my sport is to be in my essence.

- Hydrate early and often (every day)

- Warm up with hip mobility and activation

- Cool down stretches and hip openers

- Fuel for each run no matter the distance.

- Track macros for your activity level to maintain energy and stamina.

- Yoga for recovery

- Meditation for focus

- Make rest days a priority

- Run consistent per a plan as much as possible.

- The last miles in a long run are super important for the body, mind and spirit.

Create your own urgency and priorities.

What I’m teaching in Yoga class:

A Yoga Flow Runner Warmup

Less than 10 minutes to warmup and activate the muscles before running. This flow includes Standing Banana pose which is one of my all time favorites. It stretches the side body all the way down the IT band.

At age 59, a dynamic warm up before a run makes a huge difference from the first step. Out of the house running with cold muscles starts stiff and sluggish. A warmup activates the glutes and opens the hips to make the first step light and springy. Let’s go run!

Video clip from Yoga class.

Yoga Journal:

This yoga journal is for endurance athletes designed to guide you through every stage of a 16-week endurance training cycle, with a focus on integrating yoga to enhance your physical and mental performance.

This journal is your companion through each step of the journey—both on and off the mat. Find it on Amazon here.

Pages in the journal to help track more than miles.

Journaling Prompt:

How can my desires inspire my actions?

Desires = goals.

Actions = training plans.

Interview from a NYC marathon finisher:

Chad; Ultrarunner

1. Was this your first marathon?

No, I had done two marathons before this marathon. The one prior to NY was in 2003 and NY was in 2009.

2. What challenges did you face during training, or the race and how did you overcome them?

I had stopped running regularly after 2003. I had gained weight and was out of shape. I started in February of 2009 training for the NY marathon which created many challenges. One particular challenge was a right calf muscle tear in August just as the training was getting serious. I had to sit out for a couple of weeks.

3. What was your favorite memory from this race?

Taking my parents with me and seeing them during the race. I also enjoyed seeing the city and all the people there cheering us on.

4. What role did cross-training, yoga, or recovery practices play in getting you to the start line healthy?

I didn’t do any cross training or stretching during the training leading up to NY. But it was the first time I went for a deep tissue massage as suggested by the training plan I was using.

5. Describe the moment you realized I'm actually going to finish this thing!

There were many ups and downs after the half way point, so when I realized I was near Central Park I knew I had it. That was probably more of a relief than the feel of excitement. The excitement came as I crossed the finish.

6. What is your current running lifestyle? Still running marathons?

I have run multiple marathons since NY. I did not run a marathon again until 4 years after. I also started trail running. I currently run consistently and usually ready to take most running challenges.

7. If you could go back and give your pre-training self one piece of advice, what would it be?

For the year 2009 my advice to me as a runner would be to stay consistent, start with the 18 week training plan with the best base possible, and do everything you can to prevent injury. An injury set back will cost a lot of good training.

8. Other thoughts or comments from your experience?

NY had hills. Lots of hills. Bridges turn into hills. The first hill may be the hardest yet, it feels easy on fresh legs. Save the legs for the last hour and have fun. Don’t forget to look around and enjoy the city.

From the Kitchen:

Shop for fruits and vegetables to stay cool and maintain a good intake of carbs for energy in training. Once home from shopping, wash and chop. If I open the fridge to chopped and prepared fruit and veggie, then I will grab them. If I see a whole cantaloupe, then it looks like a chore to prepare and will skip it. Shop. Chop. Fuel.

Photo by author: Fruit bowl.

Until next time…

This is more than a newsletter, it’s a call to live fully, creatively, and actively, no matter your age.

Thanks for being a part of the community. I can’t wait to share the road ahead with you.

Namaste’

Jill