Mouth-Breathing is So Unattractive: Listening To Your Body & Fighting the Mental Battle

Mouth breathing is so unattractive, seriously the combination of Darth Vader and exasperated sighs about does a girl in.

Mike could tell right off the bat that I wasn’t myself as we grouped up before the start of Big Peach’s half marathon training run Saturday morning. Mike is my newest running friend, having recognized him from previous events he decided to join the pace group I was leading during this training season. He’s from Philly, having only been in Atlanta for 3 years, and grandfather of two; his drive and encouragement make the miles go faster, however this morning would be particularly tough. My body wasn’t 100% and my normal chipper self felt stuck inside my own head.

Fast-forward to Monday and the mental game started waging – my body still craving rest, but in that state of weakness and vulnerability the enemies lies against wellness were all too loud. Jon joined me for a walk that morning around the park that is now our front porch view and the food game began to start. “You aren’t well enough to run, but that means you can’t eat either” STOP. But my attempt at drowning it out doesn’t last long “you can’t run, you can’t eat, you won’t be able to race well in October so forget racing elite again, you ate unforgiving things yesterday you are just letting sit in your body” FAILURE.

No. The narrative HAS to change. No. I am not going to run when my body says no. Yes. I will trust that my body is going to work the way it was created and tell me what and when it needs to be nourished. No. This doesn’t ruin everything or anything. And it’s all so much easier said than done, but it’s something that is constantly being reinforced in this season.

Getting sick isn’t a norm for me (thankfully), but when it hits it’s just hard, plain and simple. Rest and I don’t have a super close relationship, and forcing myself to go down is like trying to tie up a calf at a rodeo, kicks a-firing, add in the mental health aspect and it’s a full on show.

So what did a series of days with no exercise look like? It looked like continuing to learn to listen to my body and not my head. It looked like choosing Jesus instead of giving way to the lies of the enemy. It meant enjoying a GF Mexican Sandwich w/ bowl of black beans and rice with a kick to help nourish my body last night (and completely and grossly drain my sinuses). I always come back to Run Fast. Cook Fast. Eat Slow. (check it out here) because these recipes are life giving and consider well-rounded health. It’s writing down all the feelings and voices you are hearing to help work through it instead of letting it compound inside.

BUT it also means utilizing the technology we have available to check in with yourself when you might not quite understand it. My Garmin Forerunner 35 (learn more here) has helped me track my heart rate and understand how my body is adapting to certain things since I’m under the weather.

It’s everything about continuing this journey.

If anything envelopes these thoughts above it’s that we are created so beautifully and intricately that even though our bodies can sometimes fail us, they are also INCREDIBLE machines that give us signals and cues to what and when our bodies need certain things, food, rest, exercise, and HELP. Don’t get wrapped up inside your own head and forget to listen to everything else that’s going on.

You are stronger than you think, more capable than you think, and completely enabled by your Creator!

 

Gaining Mileage, How A+B Does Not Always Equal C, and the Importance of Recovery

Gaining mileage : Pain + Strength + Recovery

My background is not in running. Running half and full marathons wasn’t a norm for me, until I started working at Big Peach I didn’t even know there was such thing as a Cross Country Spike. It wasn’t until 5 years ago that I dove in and fell in love with my feet on the road.

15 miles. it was late summer/early fall and the first time I had ever conquered that many miles in one swoop. Making my way to the door I barely had the energy to turn the handle only to collapse on the floor and crawl towards the kitchen. It was a long time coming, physically and mentally drained I was anything but a pretty sight, however it changed everything. The ability to push through thresholds, to go further, to be stronger than I could have ever imagined.

In college, we would cross-train with running, agilities, or stadiums but the switch wasn’t immediate post-swimming. So how did I go from swimmer to marathoner? I walked 1 mile.

My parents have this very convenient loop around the front part of their neighborhood that so happens to equal one mile from driveway to driveway. So we walked it, together as a family most nights. But then as we started going longer and further I decided to set a goal: a 5K at a park nearby.

Sometimes all it takes is setting a goal.

So I started to run that mile, and do that several times a week. It is NOT a quick process. The rule of thumb is add 10% at any given time, a hard rule to follow I know, but it can save you from injury in the long run (ha, get it). Run 1 mile several times, consistently, then slowly work your way up. Please don’t decide to go from 4 to 9 miles at one time, but be ok pushing yourself, being in pain (the right kind of pain), because that’s your body getting stronger and breaking down barriers.

However, it’s not that once you get to 9 miles you just stay there, NOR do you just keep going up and up and up. When I’m training for a half or full my mileage stays between 4-7  – 2 days a week with track or cross-training sprinkled throughout, and then a long run Saturday which looks more like a roller coaster Here’s what I mean:

Week 1: 8 miles

Week 2: 9 miles

Week 3: 7 miles

Week 4: 10 miles

Week 5: 8 miles

and so on and so forth.

Why take yourself on a mileage roller coaster, and only run 3 days a week? One word: RECOVERY.

I learned my lesson the hard way, trying to run 6 days with no strength or stretching involved (a week that more looked like 3 miles, 6 miles, 4 miles, 6 miles, 3 miles, 10 miles, rest) and I paid the piper. Now stretching, yoga, and strength are staples in my week. If you need a good stretch or strength workout checkout these youtube vids here. They can be a little cheesy, however you can do them anywhere at any time.

So all this to say: you might have wanted a quick fix to start doing more and more miles, but it’s the three Rs of running:

Repetition – buid a base foundation and mileage and stay with short gains for a consistent period.

Resilience – as you go further and further push your body a little past your threshold each time, it will make you stronger, faster, and overall better physically, emotionally, and mentally.

Recovery – give your body rest that it needs, stretch, and refuel with the correct nutrition.  It’s ok to only do one long run a week and only gain mileage every other week, and Lord willing I will be able to speak into specific nutrition SOON (exciting news ahead) and you can always go to my resources page for Runner Cookbook Inspo: Runners Cookbooks

LAST, don’t forget to SET A GOAL it’s going to be much easier to push if you have a goal in sight!

I hope this helps, if you have something specific you want to ask email me at jordan@fuelingherforward.com

Happy Friday!

Jordan

 

 

 

 

Getting Ready for The Peachtree – from a competitive but not elite runner.

60,000 people will toe the line outside Lenox Mall. After the flyover, and underneath the massive flag that waves on as you bear down the streets of Buckhead, Midtown, and eventually to Piedmont Park on our countries Independence Day you’ll feel every emotion. But as many people have written before Atlanta is smokin’ hot this time of year. One formula doesn’t fit every single person, but there are some overall guidelines that anyone can apply to keep your body functioning at it’s best.

I am SO excited to be running for the 5th time, which I know isn’t many to avid and older runners, but this run is particularly special to me! So here are few things I’ve learned over the past 5 years that I hope you find super helpful:

  1. It’s not only water, it’s ELECTROLYTES.

Water is step #1, but when you are in the kind of heat and humidity that the Peachtree Road Race entails the combo of the following is crucial:

  • Sodium (Na+)
  • Chloride (Cl-)
  • Potassium (K+)
  • Magnesium (Mg++)
  • Calcium (Ca++)
  • Phosphate (HPO4–)
  • Bicarbonate (HCO3-)

Usually you can grab any sports drink and get your share, but if you don’t want all      the sugar check out Nuun tabs, Propel, or SmartWater

    2. Tech Shirts are worth it.

Every time I’ve bought my husband, Jon, a tech shirt it’s  immediately headed to the bottom of his shirt pile, since he’s not huge on cardio they just aren’t his go-to. And that is OK, but for this race you want as cool of a shirt as possible. So put in a few extra dollars and get something that is going to wick away moisture, breath and keep you as cool as you can be. If you are heading to the expo Big Peach has some great and patriotic options.

    3. It’s not just a 10K.

6.2 might be the goal, but remember by the time you get to the start, warm up, run/walk, and then move around Piedmont Park back to your destination you’ve racked up lots more miles and hours. Fuel. Trying to wait to eat or drink until afterwards could be costly. Eat something like a banana and have a full glass of water, at minimum, before heading out

   4. Give yourself grace, and truly experience it!

It’s hot, there are people everywhere, but it’s one of the most amazing experiences. Some people won’t run because they are trying to PR and don’t want to run at that time of year with that many people, and that is okay, but if you are there don’t miss the experience. There is so much beauty in the cheering, the community, the camaraderie among spectators and runners alike to get all 60,000 of us through to the finish line, and celebrate the fact we have the freedom to do every aspect of it! Nerves are normal, but don’t let anxiety ambush everything around you – have fun!

Happy Independence Day friends, hopefully I will see many of you along the way. We are headed to a cookout with friends after we get cleaned up so it should be a wonderful day. Catch ya on the flip side!

Jordan