A week ago today, I got a text from Eileen: “Lady! Any interest in running the Shamrock Shuffle 8K? 5 miles through downtown and a beer party at the end.” Of course I signed up.
This could either be a brilliant idea or a total mess, seeing as up until this point I have been running zero miles and working out never (pro tip: “do it all” by not doing it all) and have never run any kind of race before. My thought is that having an event to train for and planning specific workouts in advance will keep me accountable to running regularly–which I do enjoy when I’m outside and the temperatures are above 25 degrees.
It gets even better though, because after a flurry of messages and many exclamation points, Jenn is coming too! I am thrilled for our blogger slumber party and determined to hit as many good brunch spots as possible while she’s here. Isn’t carb-loading part of race prep?
I’m trying to be thoughtful about the fact that preparing to run an 8K (about five miles) is a huge habit change for me. Going from working out zero times per week to four or five, plus time for planning training and tracking workouts, isn’t something you can just snap your fingers and do like clockwork. I’ll have to shift my attention and the way I spend my time, and I’ll need to make some decisions about what I can cut out to make room.
Reflecting on my past exercise approaches, I can definitely see a pattern. I start and am incredibly amped up, literally bouncing in place as I think about how awesome it’s going to be at the finish line of my goal. I plan and dream and maybe even buy cute new running clothes. I tell everyone. This is the beautiful honeymoon phase, in which I am completely entrenched at this moment.
Then I actually go for a run and–man, it’s hard! I feel discouraged when I’m out of breath after just a short distance. I shake my head and despair at ever reaching my goal. I think, “what’s the point of ‘going for a run’ if I can only run for half a mile? If I have to walk every other minute?” And then, because I’ve made up my mind to be discouraged, I just stop trying. Nevermind the fact that a three mile run is made up of six half miles, and that each time you add one you get a little closer to that goal. Rational thoughts don’t factor in much when I’m in poor-me-I-want-instant-gratification mode.
Amanda wrote eloquently about adjusting your expectations as a new runner, and her post helped me reframe my very first training walk/run for this 8K. I set no goals other than to move for at least 30 minutes, and I ended up alternating walking and slowly jogging each time the song on my playlist changed. At the end, I felt great. I remembered that it wasn’t about stats (it helped that Map My Run’s GPS was totally confused by my slow, old phone) and thought about how good it felt last year when I ran four miles by myself for the first time.
For the days when I can’t summon up that positivity and motivation, I’m trying to plan ahead. I know that there will be rainy days when my only options are a) drive 40 minutes to a free indoor track or b) do a non-running workout inside, neither of which are super appealing. I’m planning a few body circuits that I’ve enjoyed in the past and bookmarking free yoga videos. I’m setting realistic goals and hoping that, with the support of two training buddies (albeit from a distance!) this attempt will result in having a blast at the 8K race.
* Run 3-4 times per week, do yoga once: I’ll build up to actually running the whole time, don’t worry! “Ndank ndank” it is.
* Regularly blast Eileen and Jenn with selfies in running gear. Enjoy this, guys.
* Also from Amanda: cold weather running gear recommendations–it is nasty outside these days!
* The star chart I will make for myself, because I am certain that I will need extra special pats on the back throughout this training process. It also gives me an excuse to craft and spend needless time mulling over the possibilities of color-coding the stars.
* Fleece-lined spandex tights. IF YOU DO NOT HAVE THESE AND LIVE IN A COLD PLACE, ACQUIRE THEM IMMEDIATELY! I still wear a pair I bought when I was on the high school crew team and they were super cheap. I found these Polartec tights from Athleta, but they’re $79–if you have any cheaper recommendations please let me know!
Since I’ve been giving Amanda (The Lady Okie Blog) tons of love in this post, it only seems fair to tell you that she’s hosting a giveaway on her blog this week! She and Jenna are giving away a very Pinteresty chalkboard serving tray as well as an infinity scarf, crocheted by Amanda. Head over there and check it out!
Have you trained for a race before or started a regular running practice? I’d love to hear your recommendations and any (constructive) feedback!
The Run/Walk Strategy: Borrowing from Couch to 5K
Since I'm essentially a blank slate when it comes to running, I've decided to adapt a beginner-friendly approach. The Couch to 5K program is famous for using run/walk intervals to build endurance, and I'm doing something similar—just stretched toward 8K. During that first workout, I let my playlist dictate the intervals, but going forward I'll use a more structured pattern: start with one minute running, one minute walking, and gradually increase the running segments each week. It's not flashy, but it's proven, and it keeps me from feeling like a failure when I can't go the whole distance yet.
I'm also keeping my expectations realistic. On days when I'm tired or the weather is brutal, I'll allow myself to slow down or shorten the workout. The goal is consistency, not perfection. I've bookmarked a few interval timer apps, but honestly, the song-changing method worked fine, so I might just stick with that and keep the tech minimal. The less I have to fiddle with my phone mid-run, the better.
- Weeks 1-4: Alternate 1-2 minutes running with 1-2 minutes walking, total 30-40 minutes, 3 times a week
- Weeks 5-8: Gradually increase running intervals to 4-5 minutes, with 1-minute walk breaks
- Weeks 9-11: Aim for continuous running, with walk breaks only if needed
Fueling and Hydration: More Than Just Carb-Loading
Carb-loading the night before a race is fun, but training nutrition is a daily thing. I'm not going to overhaul my whole diet, but I've been paying more attention to what I eat before and after runs. A banana or a slice of toast with peanut butter about an hour before I head out seems to give me steady energy. Afterward, I try to have a mix of protein and carbs—Greek yogurt with granola, or eggs and toast. And yes, I fully intend to hit as many brunch spots as possible with Jenn when she visits. That's my reward for all this hard work.
Hydration is another piece I'm learning about. I used to think I only needed water when I was thirsty, but running makes me sweat way more than I expected. I'm carrying a small water bottle on longer runs and making a point to drink throughout the day, not just during workouts. For the race itself, there will be water stations, but I'll practice with a handheld bottle so I'm not caught off guard.
Gear Essentials: Beyond Fleece-Lined Tights
Fleece-lined tights are a winter lifesaver, but my running wardrobe needs a few more upgrades. My old sneakers have seen better days; they're more "walking around town" shoes than actual running shoes. I've been reading reviews and plan to visit a local running store to get properly fitted. Good shoes can prevent injuries and make runs feel less like a chore. I'm also investing in a supportive sports bra—trust me, that's non-negotiable—and some moisture-wicking socks to avoid blisters.
On the tech side, I have my phone, but my armband is ancient and slips. I might upgrade to a running belt or a simple waist pack to hold my phone and keys. Headphones are also on the list; my current earbuds fall out constantly. I'm not going overboard with gadgets, though. A simple setup keeps me focused on the run, not the gear.
- Properly fitted running shoes
- High-impact sports bra
- Moisture-wicking socks
- Running belt or armband that stays put
- Wireless earbuds that don't budge
Staying Motivated: Stars, Selfies, and Support
The star chart is happening. I'm picturing a big piece of poster board with a calendar grid, and every completed workout earns a star. Color-coded by type: red for runs, blue for yoga, gold for rest days (yes, rest days get stars too, because resting is part of training). When I hit milestones—like running a full mile without stopping—I'll reward myself with something small but exciting, like a new song for my playlist or a fancy latte. It's silly, but it works for my inner kindergartner.
Selfies are also part of the accountability plan. Eileen and Jenn are both runners (or becoming runners), and we've already started a group chat to share sweaty, red-faced post-run photos. It's equal parts embarrassing and motivating. Knowing they're waiting for my update pushes me out the door even when I'd rather stay on the couch. And when Jenn visits, we'll run together—proof that this online support system extends into real life.
The Mental Game: Conquering the "Give Up" Monster
I know my pattern: I start strong, hit a rough patch, and talk myself out of continuing. This time, I'm arming myself with arguments against that inner critic. When I feel discouraged, I'll remind myself that last year I ran four miles by myself—proof that I can do hard things. I'll break the race down into manageable chunks, like the six half-miles Amanda mentioned. And I'll repeat a mantra I've written on a sticky note by my door: "Every step counts, even the slow ones."
"It's not about being the fastest or the strongest; it's about showing up and doing your best on that particular day."
I'm also learning to celebrate progress over perfection. If I have to walk, that's okay. If I only make it 20 minutes instead of 30, that's still something. The goal is to build a habit, not to become an elite athlete overnight. And on race day, I'll be surrounded by thousands of people just like me, all trying to cross that finish line. That collective energy will carry me through.