This week's "A-ha!" moment

It's been a really interesting week.  We had an epiphany, of sorts.

Last week, due to Thanksgiving, we ended up rearranging our training schedule a bit to accommodate for plans with family and realistically schedule around events so we would be successful in our attempts instead of just half-assing it because we were tired/hungover, etc.  As a result, our short run moved from Wednesday to Thursday, and our arm workout moved from Wednesday evening to Wednesday lunch.  No big deal.

On Wednesday, I had family coming into town, and due to traffic they got in pretty late.  I ended up staying up until 1:30 am in the morning.  This would have been fine, except our run was scheduled for 9:00 am and I had to get up early (around 6) to eat something before it.  I did not sleep well, I forgot to prep my breakfast the night before, so as a result I only ate a little bit and it wasn't very appetizing.  My run on Thursday (5 miles) could not have felt worse.  My leg felt GREAT actually, but my mind, my lungs, and my momentum crashed. I was not in the right head space, my arms and legs felt like they each weighed 100 pounds and I could barely propel myself forward.  Ordinarily we run the entire way through, unless we get stopped at red lights (it happens frequently downtown), but this time I had to stop to walk about 3 times.  If we had a leash, I would have been wearing it and Christi would have been dragging my sorry ass around the block.  Walking isn't the end of the world of course, but it was certainly unusual for 5 miles and hasn't actually happened in a long time.

I started wracking my brain trying to figure out what I did wrong:
1. Wednesday wasn't a rest day.  I worked my arms and core, which explained why my arms were so heavy.  If your arms aren't moving, the rest of you isn't moving much either.
2. I didn't sleep enough. I certainly didn't sleep well.
3. I probably didn't drink enough water, and then I had 3 glasses of wine on Wednesday night. Don't judge me...
4. My breakfast not only had very little protein, but my oatmeal was runny and I didn't finish it, and I didn't eat it early enough to digest in my system before taking off on the run. It did not sit well.

I shrugged it off, and made a mental note to take better precautions on Saturday for Sunday's run.

On Sunday, we ran 8 miles.  While I didn't get to sleep incredibly early, I slept very well.  I got up early to eat, not quite early enough to cook and digest fully, but I at least had a better breakfast (tofu and potatoes).  The run felt really good.  My legs were tired by about 6.5 miles, and we got stopped at a few stoplights (which by then, I was thankful for), but the difference between Thursday and Sunday was tenfold.

Fast forward to this week.  (I know, sorry... this is a long story. I should have warned you!) On Monday night, we realized that all of our short runs in December were now 6 miles long.  (Yes, 6 miles is "short").  They are all also scheduled on Wednesday morning.  Runs on Wednesdays must be completed by 5:30 am to get Christi to work, so this meant moving our run from 4:30 to 4:15 am.  Ehh, no biggie.  But what this also meant was that it was at least an hour of running (and likely a little longer, it is 4 am and all and we are sleepy), so this meant fueling the run was a necessity.  This meant getting up at 3:00 AM to eat.  You heard that right, 3:00AM.
*I am pretty sure I once said that I draw the line at getting up before 4, but just in case it wasn't clear, I am definitely drawing the line at 3.  Anything requiring me to get up earlier than that requires a change in my hobby. :)

Tuesday, I was on it.  I boiled potatoes and made tempeh for the next day's breakfast.  I had my clothes out and ready to go.  My shoes were and headphones were by the door so I didn't need to fumble around for them in the dark.  I was in bed at 8:00 pm and up at 3:00 am on the dot.  I ate breakfast, chilled a bit with the cats, and then went out to the track.  I ran all 6 miles and it was like I could have run miles more.  It was the first time (in longer than I can remember) that my head, my lungs, and my body were all in sync.  My heel felt great.  And while I wished I ate a little bit earlier than the run, my food stayed settled as well.  I never needed a second ear bud.  We laughed the entire time.

It doesn't matter what you eat or how many ounces of water you consume, or if you are wearing the perfect shoe, or if you are listening to the perfect mix.  A great, and successful, training run depends solely on one thing: REST.  I am certain that having Tuesday as a rest day and getting 7 hours of sleep made the ultimate difference.  Sure, the food and hydration and shoes all matter.  But without rest, the rest are null and void.

Rest means my legs don't get ultra tired, which means I don't start doing funky things with my stride, which means I limit my injury.  Rest means I have plenty of time to loosen sore muscles instead of continuously working them until they get injured.  We are half way through our training program and ahead on our mileage, and the best part is that despite the few twinges and occasional need for sports tape or ice, it is going relatively easily this time around.

I don't want to jinx myself or anything, but I am feeling pretty damn proud at this moment.

Why I am not going to stop.

DISCLAIMER: This blog post is not directed towards anybody in particular.  However, I have already started getting the "you should just stop running" and "running doesn't like you" comments, so I feel the need to bring this up as I enter my 4th week of training.

I have had my own string of bad luck when it comes to pain and injury during training.  Believe you me, no one is more annoyed about it than I am.  But of course I have, when I literally started doing this out of no where with no training and no previous athletic experience of any kind.  And the fact that every time I Google anything, loads and loads of websites dedicated to the issue with hundreds of comments and forum posts related to the subject come up on the search feed.  Clearly, I am not alone! I often post the "bad" or "frustrating" because this is how I learn from this. For every 1 bad moment there are 5-10 good ones, a ratio I am more than happy with. I'll make sure to post more of the happy ones.

Running is a solo sport.
True, there is a community of runners who are really awesome and helpful.  And true, I run alongside my amazing running partner.  However, she is not staring at my feet, monitoring my posture, in charge of my stretching or nutrition or making sure I drink enough water and sleep enough.  Yes, she will help push me forward and keep me in check, but physically, it's all on me.

Other sports have coaches and teammates and family members watching from the sidelines, telling you what you are doing wrong and what you need to work on.  There is no one following me around with a camera showing me what I am doing wrong or what needs corrected at that very moment. No one to tell me what my body is naturally inclined to do, what's normal and not, or what I should do next.  It's something that I have to do on my own.

Since the beginning, this has been me and me alone, and it isn't an easy process.  It's going to continue to be a learning experience, one I believe will truly get easier (it already has) as I continue on the journey.

Running is a test of patience, dedication, and strength.
If your son was in soccer, and he was having trouble with it, would you tell him to stop? Would you tell him it isn't the sport for him, even when he has a smile on his face? Of course not. You would tell him to keep with it, and that it will get easier.  That he can do it.  That he shouldn't give up.

I can do it too. I've already done more than I ever thought was physically capable and because I have these moments of frustration, pain, and weakness, it is more motivation and incentive for me push through and prove myself (and everyone else) wrong.

Running may not be my "natural sport," but it is:

• My therapy. 
• A test of willpower.
• Proof that I can do anything I put my mind to
• A release for all the stress I harbor in my neck and shoulders (never felt better)

I truly appreciate the support and encouragement, and I know that constructive criticism is only out of love and concern.  However, at least while I am in training, if you could please refrain from the "you should just stop" comments, I would really appreciate it, because it doesn't help me when I have races paid for, deadlines on the calendar, and a training plan in place. It adds to the frustration.

Thank you, and love you all.

Oh! And an update to last week's post: I actually do not think that my problem was my Achilles. I think that I actually bruised the inner part of my heel by striking on the treadmill when my legs were tired. The pain had radiated a bit so it was hard to pin-point the source of pain at the time, but as it has heeled, the root issue has been the one that remained sore, something easily healed with ice and ibuprofen. So yay! But, good to know as my Achilles has NOT been something I have really paid attention to, and it's getting added to the list of places that get stretched on a daily basis. :)

Well hello there Achilles, I didn't see you there...

So, I'm kind of really awesome at giving advice, and then not taking my own. It's like I can help others but just can't seem to save me from myself! I am trying to rectify that this time though.

I am currently sitting with my food up on an ice back.  Yep.  This time, it's my Achilles tendon on my right food that is inflamed.  I know this is not an uncommon issue for runners and the minute I started feeling pain I grabbed ice and got lots of rest.

Let me back up...
Friday, we did hill intervals as we did the week before, however this time we did the full 30 minutes and our include progressed as 4%, 5%, 6%, 5%, 4%.  Felt great, even though 6% was a little rough at 5 am.

Sunday's long run was moved to Monday and we both decided that 4:30am on a Monday was far too early.  So, we decided to split up the run: 3 miles at lunch, and 3 miles at the gym later that night.  This meant instead of 6 miles on the track, we were treadmill bound for both.  I had a chiropractor adjustment that morning, so I decided it would be best if I took the first run easy.  I ran at a 5.5mph pace and completed 2.9 miles in 30 minutes.  When we got to the gym that night, we jumped on the treadmill first thing.  I had had a frustrating evening so it was game on.  I hit 6mph right away, which I had done many times in the past, but for some reason, my inner calf along my right tibia was getting a bit sore.  It wasn't too bad so I didn't think too much of it, but it was noticeable enough that it caught my attention.  I probably should have dropped the pace or walked the rest, but I didn't, because I just assumed it was fine.  It usually is.  We started the leg workout, and when I got to single leg squats, I definitely noticed the pain in my calf.  I took down the intensity and treaded very carefully as to not injure anything. The pain did not get worse and just remained a slight dull pain, so I got home and iced it and taped it with KT tape, and then headed off to bed.

Tuesday morning, I woke up, and my calf was perfectly fine.  However, the pain was now right at the back of my heel along the Achilles.

Well, shit.  That was unexpected.  I grabbed my KT tape and added more to my leg, this time along the back of heel and up the calf, with a cross piece directly over the pain.  I assumed it would go away within the morning.  Except it didn't.  The pain was really bothering me by the time I got home that night (10:00pm), so I realized there was no way I could run on it in the morning.  Even if it didn't hurt, I needed to give it a little more time so the inflammation had enough time to heal.  So, back to more ice and more rest.  Repeat.

So my Google fu started.  I started looking up common reasons for Achilles inflammation:

• tightness/fatigue in calf muscles
• running sprints and hills
• improper shoe support
• Overtraining/increasing mileage too quickly
• Hyperpronation

Ding! Ding! Ding! So, I know it isn't my shoes, and I don't think it was increase in mileage, other than the fact that I was on a treadmill and my form may have been off, or the fact that I had run earlier that day and my legs were a bit tired.  We had just done hills a few days prior, and my hips/hamstrings and calves were very tight.  Being the major tendon that connects the gastrocnemius and soleus muscles to the heel bone, and coincidentally incredibly tight already with very little blood flow, it's no surprise I pissed it off.

The great news is, I am positive I don't a tear or a rupture, but just some minor inflammation.  It feels substantially better today unless I am on my feet for a really long time.  The key here is that it is minor, and it needs to stay that way.  If I don't give it enough TLC, then the next 9 weeks are going to be torture.  So, until I can run with no pain, I am elliptical bound (grumble) to continue getting mileage and keep everything moving, alternating ice and rest and have started a bit of ibuprofen.  Hopefully I'll be back to myself in no time.

I need to figure out a stretching and foam rolling routine that I can integrate at different times of the day when I am not currently running or at the gym.  I need something to help keep everything loosened up when the muscles are not being activated.

Apparently, by the time I get my DPT, I will be a pro at sports medicine just from personal experience. :P

Sources:
http://www.oolab.com/blog/what-is-achilles-tendonitis/
http://b4tea.com/food-health/achilles-heel-pain-causes-how-to-treat-achilles-tendon-injury/
http://www.runnersworld.com/tag/achilles-tendinitis
http://sportsmedicine.about.com/cs/leg_injuries/a/leg4.htm
http://www.webmd.com/a-to-z-guides/achilles-tendon-problems-topic-overview?page=2

Week 2! Reality check.

Week 2 was a bit tougher than week 1.  Since I was in CA over the weekend, it shifted everything slightly to make up for being gone on Sunday (which I touched upon here).  While my legs appreciated the reprieve from muscle soreness/fatigue, it changed my outlook on training for the week. It's hard to explain it, but I lost a bit of focus.

After Monday's run and condensed leg workout at the gym, we took Tuesday off as planned. Wednesday morning we headed out to the track.  We were scheduled for a 3 mile run, which we completed in 31:06, a 10:13 pace. Felt pretty good! (for 4am :) )

On Friday I met Christi at the gym at lunch for 20 min of interval training. We were informed that the course for the Half is deceptively hilly, so we decided to shift the focus for the day from speed drills to hill intervals.

Ideally we would have done 30 minutes, but we were a bit condensed for time.
5 minute warm-up, 6mph (10 minute pace)
2 min at 4% incline
2 min recovery run
2 min at 5% incline
2 min recovery run
2 min at 6% incline
2 min recovery run
3 minute cool down run, 6mph

We both felt like we could definitely go longer, so the plan is to take it up to 7%, and then gradually drop down at 6%, 5% and 4% intervals.  But it was a good start. I was able to maintain the same speed until I hit the 6% mark, and then I dropped down to 5.5mph.

Hills can make or break a runner.  They are often a runner's downfall, especially if they train regularly in flat terrain, like we do here in the desert.  However, I was incredibly inspired when I watched the 2012 Olympics, when Stephen Kiprotich used a hill to take the lead over his opponents and won the gold medal in 2:08:01 (by the way, that is almost 30 minutes faster than my HALF marathon finish time last year...lol). It was AMAZING to watch as his opponents slowed down and he used that moment to propel himself forward in order to maintain the lead for the rest of the race.  It's something I will never forget and want to be able to utilize that technique in the future.  (Not that I'm racing anyone, but you know what I mean...)

Back to training...
Saturday was supposed to be cross-training. I had a very busy day scheduled and was going to be gone for the majority of it, and then we were hosting a BBQ that night. I had hoped to get my cross-training in on Friday night (Zumba) but I didn't make it in time.  Saturday, I was really tired (got home late) so I didn't get up extra early, so my cross-training was a loss for the day. To top it off, I made poor food and drink decisions throughout the day and got very little sleep, so my Sunday morning run was not only slow, but I felt nauseous the entire time.  Not exactly ideal circumstances.  To make matters worse, our 5 mile downtown run got shifted due to time constraints, so we decided to run 2 miles to the gym, run 2 miles there, and run 1 mile back. When we got to the gym, it was closed, so we ended up looping around.  We only completed 4.34 miles instead of the 5, which is better than nothing, but not the full mileage we were supposed to complete. I was very disappointed because even though we were both tired, I was feeling especially bad, and it was mainly self inflicted. I should have been more focused, more hydrated, and insisted on going to sleep earlier.  Oh, and I should have skipped the red wine.

When you are not feeling up to par, at least for me, and you lose sight of your running map, it mentally is hard to stay focused.  I like to know where I am running and how much farther I have to go in these moments. Since we didn't have that, it was not the most successful run we've had.  4.34 miles in 48:06, an 11:04 minute pace.

I think the most discouraging thing was that it hadn't been that hard in a long time.  It was a reality check. However, I think it was just what I needed to snap me back into shape:

• I need to sleep more.
• I need to hydrate more.
• I need to stay focused.
• I need to stop eating things that I am supposed to avoid, because my food intolerance and IBS just can't handle it. 
• I have to remember the fun. :)

This about sums it up: 

:)

First week of training under the belt!

I'm going to try and actively post during this training season so I don't forget anything and really keep track of our progress.

The first week of training was a success! Having a calm and mellow weekend prior to it made it easier to have a smooth transition, catch up on sleep, get in the correct mindset, get food prepped and ready to go (all things that equate for a successful week).

Monday night: Legs!

• It had been almost a month since we had had a hardcore leg workout, but it felt great to be back in the swing of things with a 90 minute leg workout.  15 minutes of speed intervals on the stair climber followed by three sets of 10 each of the following: Squats with an overhead bar, single leg squats holding a bar out front, calf raises on a step with an overhead bar, incline leg press, incline calf press, incline wide angle leg press, linear hack press, squats balanced on a bosu ball, alternating jump squats, toe lifts (30/set).
• We determined we needed to add in another hamstrings exercise for knee strength, and add in single leg dead lifts to also help with ankle support, so those will get added in next week. 
• It was also pointed out by my lovely sister and personal trainer that we are doing a lot of work with our calves that may actually be too much, since we are starting to add a lot more mileage.  We will get rid of these so we don't end up injuring either our calves or shins. 
• We have finally found a very well-rounded workout that hits all the target areas, as well as works a bit of core.  It's taken awhile but it's finally getting there! We had to drop down the weight a bit since we were a bit out of practice, but that will build back up over the next month with no problem.

Tuesday: rest day

• Oh my legs and ass! So sore! Very happy to "rest."
• Also, how did I end up with leg night on Monday, followed by school all day, which means repeatedly climbing up and down 3 flights of stairs?? Ha! 

Wednesday: Double day

• 4:30am: 4 mile run - with everything going on over the past month, it had been a while since we had run 4 miles straight, and without a treadmill assist.  Back at the track, we ran an 11:00 minute pace, which was a bit slow for us, but the run actually felt really great.  I will take a slow and really great feeling run over a fast and miserable one any day.
• The best part? It was 64 degrees. FINALLY, our 4:30 run isn't hot or sticky.
• 7:30pm: Upper body and core - We used to do upper body split out over a few days, during our lunch break in 20-25 minute chunks.  That definitely sufficed when trying to work with time constraints, but I love having a designated day with 60-90 minutes of time to work out.  Did 15 minutes on the elliptical machine (cascades) to warm up, followed by three sets of 10 each of the following: tricep dips on the bench, skull crushers with a barbell, bicep curls with a barbell, hammer curls with dumbbells, assisted pull ups and dips, captains chair abdominal crunches, flat bench lying leg raises and lying leg raises with butt lifts, push ups on the bar, 1 minute plank holds.
• We may add a bit more to this but the majority is going to center around using these muscle groups.
• We also took measurements just to see what type of physical progress we have throughout the training season, also to see if there is a large disparity between left and right sides. Just out of curiosity. :)

Thursday: rest day

• Yay!

Friday: Speed intervals

• The ultimate goal was 30 minutes on the treadmill, which Christi was able to do.  I was running late and trying to catch a flight out of town so I only got in 25 minutes.  5 minute warm-up plus 15 minutes of 1 minute sprints (alternating 5mph and 7.5-8mph), followed by a 5 minute cool-down run.  I was feeling pretty good about the 8mph pace until I looked over at the guy next to me and realized he had been running at that pace for 15 minutes straight. Ha! Good thing I don't compare myself to others. :)

Saturday: Cross-training

• I was in California, so my sister and I went on a bike ride on the path along the LA runner and Long Beach ocean.  Round-trip it was just under 15 miles, and I did it all on a beach cruiser! That meant it was a little tougher than it would have been on a road bike, but the scenic view was worth it. :)

Sunday: Long run day

• I messed this part of the schedule up by being out of town.  Sunday became a rest day, and we moved it to Monday. Since I wasn't getting in until late, it got shifted from Monday morning to Monday evening, which meant we had to condense the Monday night workout.  A little bit disappointing, but in the end, it's better to sleep than try and push through when my body might easily get an injury. And really, how effective is a long run on zero sleep? (It's not).

Monday: Long run and condensed leg workout

• 5 miles! We both would have preferred to have been able to do this on the track, but since we were attaching it to our leg workout at the gym, treadmill it is. 
• I decided tonight (we both did actually) that I hate running on the treadmill.  It's fine for a mile or so but I feel so much better when I'm propelling myself.  5 miles is a long time to run in place and it's easy to step funny.  If it wasn't so late/dark and we weren't trying to immediately transition to a leg workout, I would have rather have run outside.  I was feeling it in strange places and felt like each step was stepping very heavily.  This could be a combination of treadmill and just being tired, but either way, I don't want to have to repeat that again if possible.  I'd rather split the distance into two smaller runs.  
• By the time we finished 5 miles, we didn't have much time for a leg workout.  And honestly, we were tired, our legs were a little jello-y (technical term) and it would probably have hindered us more than helped us.  We did three sets of the following: 10 stationary squats balanced on the BOSU (combination of quads, balance, and ankle support), 10 single leg deadlifts (per side) with a 15lb dumbbell (to work on ankles and hamstrings), and 30 toe-lifts (to work the shins). 

I still want to add in more core.  Our Monday and Wednesday evening includes it, but I feel like I need to add in more planks and crunches intermittently throughout the week so that they are really getting targeted.  A strong core is key to keeping everything strong and happy and I don't want to forget about it as I start getting more fatigued.

It's go time!

It's finally time to start training!

I've been pretty good about my consistency over the past year and keeping a pretty regular exercise routine.  But let's face it: without a goal, it's hard to truly improve.  Nothing has exemplified this fact like the past month, where I have caught myself with amazing lack of motivation, something I have managed to maintain since last year.  There are a couple of factors that have contributed to this:
1. I've been sick.  I got hit with the flu for a week, followed by an upper respiratory infection/bronchitis that I am still fighting off two weeks later.  Since I've been medicating like crazy, I am pretty much always feeling lazy and sleepy.
2. The calm before the storm.  I don't remember doing this during the last training season, but I think it's my subconscious telling me to sleep and relax while I can, knowing that I am going to be pretty exhausted over the next several months.

While this might bring about a little bit of shock to my system, it's okay.  My body has been craving the rest and if I have learned nothing over the past couple of years, it's to listen to my body when it says STOP. SLEEP! So that's what I've been doing.

Monday the 21st marks the beginning of training season: 13 weeks of intense physical, emotional, and nutritional training leading up to the PF Changs Half Marathon in Tempe.  In the middle of it all, we are running the Hot Chocolate 15k in December, which is going to cause us to amp up the mileage a little earlier than our normal training plan. I'm pretty excited about this because we've only ever done 5k, 10k, and 21k, nothing in between.


Our final, solidified training schedule will run Mon-Sun:
Monday: leg night
Tuesday: rest
Wednesday: short run in the morning (50-75% of long run), upper body workout in the evening
Thursday: rest
Friday: sprint/interval run
Saturday: cross training (hike, bike riding, yoga, zumba)
Sunday: long run
*core training and abs each time we work out

Here's the progression of our long runs each week: *edited with the corrected dates to adjust for holidays and weekend commitments*
10/28: 5 miles
11/3: 6 miles
11/11: 6 miles
11/17: 6 miles
11/23: 7 miles
12/1: 8 miles
12/8: 9 miles - HOT CHOCOLATE RUN
12/15: 8.5 miles
12/22: 9 miles
12/29: 9 miles *TBD
1/5: 10 miles
1/12: 7 miles
1/19: 13.1 miles - P.F. CHANGS!

To put this in perspective, last year's training schedule only hit 8, 8.5, and 9 miles once, so there's a bit more mileage in this plan.  However, I feel very confident that we can stick to this schedule, knowing we may have to alter slightly during the holidays. Besides, we've already run this before, so we know it's possible. :)

At this point, I have two fears, and they are just things I am learning how to overcome:
1. injury.  I'm not going to lie, I'm a little petrified of it.  I am realizing that I am might be a bit prone to shin splints or calf inflammation and it's frustrating.  Especially after last year's race, I really don't want to run through injury again.  I am vowing to be extra diligent about treating my muscles with care both before and after each training workout.

2. my stomach.  Stress is my biggest IBS trigger and it's incredibly hard to convince my body otherwise! My stomach became my worst enemy the week leading up to the race, so I am really hoping that I don't have a repeat of the same experience.  I am working extra hard at learning how to stay calm and keep everything in peace.

Double Down!

When did it become mid-September? This year is flying back at wicked speed.  What this truly means is that next month, I officially start "training" for my second half marathon, the PF Changs Half in January.

The reality is, I have been training for this all year.  If there is one thing I learned last year, you truly need to train before you "train."  Especially if you are just starting out as a beginner, or if you have taken a long break in between.

This makes complete sense, if you think of it.  The saying is that it takes 21 days to create/break a habit.  Ever have great success with a nutrition or workout regimen, and then you go on vacation, to find that your momentum seemed to have been left behind on the beach? It is hard to start over, which is why most people have trouble sticking to it.  This spring and summer were a great example of this...when I would get back from vacation, my training partner would leave for hers, and we did this multiple times over the span of several months.  Talk about killing the momentum! 

When we started training for our half last year , we discovered our body wasn't quite ready to handle the grueling schedule, exhaustion, etc (hence the injuries).  This year, we sought out to make this training process easy, strong, and injury free, how it should be.  We are getting smarter. :)  

Here is what I've figured out:

The most important step to a successful training plan is consistency.  I don't know about you, but in the past, when I would take a break from running or working out, and then I got back into workout mode, I would tend to overdo it a bit.  This meant I was exhausted and incredibly sore. Keeping a consistent schedule helps with gradually increasing momentum, speed, distance, and weight.  It's important to not increase too much weight or add too much distance before your body is physically capable of doing so, because this can quickly lead to injury.  

The next step to a successful training plan is dedication.  Believe you me, I get it.  Life is busy.  Always.  But you know what? It always will be.  For me, I am guaranteed to be swamped for the next 5 years while I pursue my PT Doctorate.  But honestly, then what? I bet I'll be just as busy.  Make the time for yourself, you are worth it.  Write your plan in a calendar, and abide by it.  If you struggle with making those commitments, tell someone about your plan, or get a training partner.  This will help make you accountable.  People joke about how often we all post on Facebook when we are at the gym... but seriously, if I am going to post that I am at the track at 4:00 am, I am sure going to complete that run! 

If you struggle with keeping yourself focused and dedicated, a training partner can be a tremendous asset.  It is easier to do something when you have a friend with you.  But while you want a friend there, you want someone who is going to push you, and call you out when you are being lazy (i.e. "drill Sargent").  I would be no where without mine!  I would most definitely not get up at 4:00 am to run if there wasn't someone waiting for me at the track.  I often look at my phone hoping she would have cancelled, realize she didn't, get my ass out of bed and dressed and head over there, and there she is, telling me she had hoped I would have cancelled on her as well! But, since we both had someone waiting for us and making us accountable for the workout, we are successful in our training for that day.  The hardest part about completing the early morning run is getting out of bed, especially if it is dark and cold (or scalding hot, as it can be in Arizona).  But by the time you get running, you eventually wake up and feel happy that you completed the run.  4:00 am will never be "easy."  However, I have never regretted a workout. I always feel better, have a clearer mind, and feel the release of stress and anxiety almost immediately

Likewise, if your training partner is out of town or is sick, you have to take that extra step to go by yourself, and show up. Takes a little extra willpower. :)

Back to scheduling.  This year, as my schedule has continuously gotten more demanding, we have had to get a bit more creative with scheduling.  We were already pretty limited on when we could train together, so we truly had to rack our brains to figure out how to get everything worked in.  This has actually turned out to be a blessing in disguise because it's meant that we had to focus on dedicating non-negotiable, set times to keep on track.  We have decided that this training season is going to utilize doubles.  That is, working out twice in one day.

You might say you hardly have time for even one work out, let alone two in the same day, but if you break your workouts up into two, that's less time you need to spend in one sitting.  Workout in the morning before work and then complete the second one on your lunch break.  Or do a shorter workout on your lunch break, and then another one that afternoon or after dinner.  This type of planning frees you up for all of the "distractions" that might otherwise hinder your progress.  You can back to work, get home to make dinner, do the laundry, feed the pets, help the kids with homework, etc.  The beauty of this schedule is this is also giving our body some much needed downtime with dedicated rest days.

I think this is going to be the best plan for a dedicated, successful training program leading up to this race.  And honestly, I think it's going to be more effective. To remind you, this is what our half marathon training schedule consists of:

For the 12 weeks leading up to the race, we will complete:

• 1 long run
• 1 short pace/tempo run (25-75% of the long run distance)
• 1 speed work/interval training run (10-30 min total, depending on the race distance that week)
• 2-3 days of cross-training (weight/resistance training, Zumba, elliptical, stairclimber, yoga, water jogging, etc)

Tentative game plan:

Sunday: Long run

Monday: early am cardio cross-training/weight training, and then a long leg workout that evening

Tuesday: REST

Wednesday: early am run, and then weight training that afternoon 

Thursday: REST

Friday: Speedwork/interval training

Saturday: REST

I really like the three run workout plan, as it really seemed to work best for us, as previous plans we had tried to follow were based around running almost every single day, with no weight/cross-training days included.  It was easy to fall behind schedule if you were sick or tired, which got frustrating and lead to a lack of focus and confidence.  Even following the three run plan last fall, we still didn't give ourselves enough time to rest in between workouts. Performing split workouts (i.e. working separate muscle groups each day) makes it easy to over train and makes it difficult to truly give your muscles, joints, and mind a much needed rest to repair itself.  

As we were formulating our grand plan of double workout days, I started to wonder if there were any fitness professionals who warned against this tactic.  I was happily surprised to find many articles published online that actually promoted this concept! Some benefits listed were:

• Rest playing a solid role in the workout plan has been proven to give results.  Working a muscle before it's had time to repair itself can actually break it down faster and weaken it.  
• Working out twice in one day will burn more calories, curb your hunger*, and work your muscles double time.  It also provides added energy and makes you sleep like a baby (Zzzz).
• Schedule the doubles with enough recovery/downtime in between - i.e. early morning and evening - with plenty of time to rest and consume the right recovery nutrients - i.e. carbohydrates and protein.
• Schedule the morning workout as cardio and strength training later in the day, if possible.  The strength training will be less caloric burn, however it will be focused and you'll see more results.  
• Advantage: workouts can be shorter and more focused, meaning you're more likely to push yourself to get the most out of your time.  Another benefit: Everyone has time for 30 minutes! Very few people can justify a several hour workout each day (nor is it physically possible, depending on the schedule).
• Another advantage: Boost in metabolism! I don't know about you, but I wake up starving at 4 am, even when I ate a lot the night before.  My metabolism gets to a point where it is on fire and I am scrambling to keep up with it.  I would much rather have this problem than the opposite!  
• Follow a plan of every other day with a full day of rest in between.  

* I actually disagree with this statement: When I have a double, I am actually a lot hungrier as my metabolism speeds up.  I will say this: each workout requires a different fuel and a different amount of recovery food.  I definitely feel and need more protein post weight-lifting than I do when I finish a short run or cross-training.  It's all about figuring out what works. 

What kind of training plan works best for you?

Sources:

http://www.askmen.com/sports/bodybuilding_200/234_fitness_tip.html

http://www.fitsugar.com/Exercise-Twice-Day-Tone-Up-Summer-3111556

http://voices.yahoo.com/the-benefits-working-out-twice-day-1897246.html?cat=50

http://www.livestrong.com/article/239134-how-to-workout-twice-per-day-for-weight-loss/