How to Run Your First Half Marathon: Shelly Rose’s Inspiring Journey

Join Coach Christine on Extraordinary Strides as we explore Shelly Rose’s incredible transformation from novice runner to half marathon hopeful. Get practical half marathon training tips and inspiration!

What motivates someone to push beyond their limits and tackle a daunting half marathon? In this extraordinary episode of Extraordinary Strides, we unravel the inspiring journey of Shelly Rose. Shelly's transformation from a novice runner to a half marathon hopeful is filled with compelling tales of commitment, community support, and overcoming personal challenges. Hosted by Coach Christine, this episode dives deep into Shelly's running progression, dedication to run-walk intervals, and the balancing act of her multifaceted life as a wife, church member, dedicated worker, and nature enthusiast.

Running Journey and Community Support

Discover how an unexpected introduction to the running community, driven by fostering children, ignited Shelly's passion for racing. Hear about the pivotal moments that shaped her journey, including the impactful influence of friends and mentors and a significant health scare that turned into a powerful motivator. This episode shines a light on the beauty of community support, the excitement of race day, and the personal growth that comes from facing and embracing new challenges head-on. Shelly's narrative is not just about running; it's about resilience, the joy of shared experiences, and the transformative power of setting audacious goals.

Half Marathon Training Tips

Our conversation doesn’t stop at Shelly’s story. We offer practical advice for those looking to build a solid running foundation, tackle summer training, and overcome the anxieties associated with big races. From the essential role of community camaraderie to the best summer running gear, we cover it all. Get ready to be inspired by Shelly's story and gather valuable insights on how you, too, can make extraordinary strides in your running journey.

Tune In and Take Action

Tune in to Extraordinary Strides and join our celebration of perseverance, community, and the pursuit of extraordinary goals. If you're ready to start your own half-marathon journey and learn more about half-marathon training, fill out my 1:1 application today. 

Take the first step towards achieving your running goals with expert guidance and community support.

Transcript

Speaker 1: 0:00

Hey friend, welcome to Extraordinary Strides, the podcast where we celebrate the remarkable journeys of everyday athletes making extraordinary progress. Hello, I am Coach Christine and, as a Level 2 RRCA Certified Running Coach, one of my absolute favorite parts of what I get to do is to share the stories of the people that I have the opportunity and honor to coach and be inspired every single day by. So our guest today is going to be a regular feature around these here parts and I can't wait for you to meet her. Shelly Rose is a dedicated runner who is tackling her very first half marathon at the OUC here in Florida with TrackShack. Shelly's journey started, like many of us. She dabbled in with 5Ks, added a few 10Ks through the Fanatic Series, which is a local series here of 5 and 10K races. But she's decided to take the plunge and she has set her sights on this new big, audacious goal. And we are going to follow her along the way. Shelly uses run-walk intervals in her training and she has shown tremendous progress and consistency. But beyond her running achievements are going to follow her along the way. Shelly uses run-walk intervals in her training and she has shown tremendous progress and consistency. But beyond her running achievements, she's also a devoted wife, an active member of her church, a team player at work and a passionate nature lover, birder and a reader.

Speaker 1: 1:18

So we're going to follow along with Shelly's story. We're going to explore her motivations, her training experiences and the challenges she's overcoming on her path to the half marathon, and I know that it's going to be truly inspiring. But we're also going to highlight this as a special series because we're not going to only follow her incredible journey. We're going to address the common questions that many of you might have when you're considering your very first half marathon or, potentially, you're deciding to come back after a hiatus or looking at making some improvements in your half marathon, or, potentially, you're deciding to come back after a hiatus or looking at making some improvements in your half marathon. So over the next several episodes with Shelly, we'll cover the most recently and frequently asked questions that I've addressed with some of you.

Speaker 1: 1:57

So we'll go over training plans how to structure your training plan, determine the optimal length for preparation, nutrition and hydration, gear and equipment, pacing and strategy. Of course, injury prevention and recovery, because the best way to make it to the finish line of any race is to make it to the start line. Race day logistics and the mental preparation that goes along with training. But today, before we get too far ahead of ourselves, we're going to start by meeting Shelly, learning more about her story, and then, after Shelly is done sharing her story, we're going to talk about what kind of fitness base you should have before embarking on your first half marathon journey, how to choose the right training plan and duration tailored to your needs. Now, shelly's story is a perfect example of how anyone can set and achieve a big, audacious goal with the right mindset, preparation and support, and I can't wait for you to follow along and cheer her on and support her through to her start and finish lines.

Speaker 1: 2:56

Friends, without further ado, I'm excited to bring her on and stick around so that we can also address what kind of training plans would work for you, and I'm also going to be sharing some of my very favorite things for this endurance season of my life. Now let's get into why you're here, learning more about the effervescent and super fun Shelly. Welcome on in, friend, thank you. I have to say that I feel like I clicked with you from day one, just because you're so much fun, you have so many varied interests, and I am going to tell everybody that I, literally on every run now have to withhold myself from taking a picture of birds and sending them to her so she can identify them. I'm trying to make good on that promise that I'm not going to do that yet, but I will eventually. Shelly, I want to ask you, though I mean, the name of the podcast is Extraordinary Strides what does living an extraordinary life mean to you?

Speaker 2: 3:52

I would say living an extraordinary life is about pushing yourself and just keep doing new things and accomplishing new goals, because that's what makes you extraordinary is continuing to grow and change and just better yourself.

Speaker 1: 4:08

Would you consider yourself a lifelong learner? Absolutely Okay. Yeah, I think that there's a lot of that of continually like a stretch goal, so let's talk about the stretch goals. I want to learn a little bit more about how you got into running and then how you got into deciding to stretch goal into the half marathon. So tell us more about how did you start to get out there and hit the pavement, my friend so?

Speaker 2: 4:31

I've never really considered myself an athlete. I was one of those people that begrudgingly walked the mile in high school and failed every flexibility fitness test ever. It just was never who I was. But initially I always saw a bunch of runners and they always looked so skinny and I'm not the skinniest so I was like let's just try to do this. And that never really worked out for me and I kept quitting and not really being interested until when my wife and I decided to start fostering.

Speaker 2: 5:00

We fostered for several years here and one of the first kids that was placed with us long term he had come from a different family who had unfortunately needed to close their home, so he was moved to us but we maintained a relationship with that family because it was really important to him and they invited us to the celebration of running track shack event that year. And again, matt wasn't a runner, wasn't really an athlete, but we went because it was something that this family did. I found it odd, but we went and I just absolutely fell in love with the race day experience. Everybody was so supportive, the whole family was runners.

Speaker 2: 5:39

This foster mom had a kid like a new baby recently in the past like six months or so and she was like first in her age group I mean, she was fast. Her daughter was also really involved and it was just such an amazing family, such an amazing experience and the crowds and just everything was just so fabulous. It just sucked me right in and since then I've been doing my best at running kind of on and off here and there, but I've really last year or so was really committed to it. So now part of my running journey is a lot of signing up for races, because I just can't get away from that race day excitement.

Speaker 1: 6:18

Well, I think that that's kind of one of the things that helps to move us forward. It also helps to kind of have something looming overhead so that maybe we're not quite as apt to skip a morning run or an afternoon run. For friends that may not know, TrackShack is our local running store here in Central Florida, but they're also the geniuses behind the run, Disney timing and event management. They also do some of the most incredible community work here locally and they do put on a great race. So if you're coming down here to Central Florida and you see that Truck Check has a race available, we would definitely recommend signing up because there are a whole lot of fun, or at least go visit the store itself. The store itself is incredible. So, with that said, you kind of got sucked into it from the very beginning. Where did you decide? I'm going to go ahead and give this more of a whirl in terms of consistency.

Speaker 2: 7:05

A couple of people actually were. I was introduced to, or happened to meet one of the other folks that is actually in the Extraordinary Strides group, kimba. I actually met her at a Bible study a long time ago and she was a runner, and so that kind of got me back into it a couple of years ago and I had gotten a lot more consistent, and that was, of course, she's the one who taught me about dopamine dressing and she's the reason I have all the skirts, and that's her fault, but I love her for that. And then I have a friend that I work with. That is super encouraging and she's a runner and over the last year and a half I've had a lot more interactions with her and she has just really been pushing. She taught me runner math, which is, you know, if you can do a 5k, you can pretty much do anything, because everything's a version of a 5k. Just how many times? So yeah, I have a lot of really good people in my corner.

Speaker 1: 8:00

Okay, I love that. So I'm hearing a lot of positive influence is basically a little bit of peer pressure, but it's all positive for the most part. I mean, your bank account may not love you quite as much for the positive influence, but it's okay, cause your health does so. Tell me a little bit about you. Have some great folks in your world, but you decided to take on the half marathon. Why the jump from 10 K to half? Again, runner math, I understand, like all of that, but what's the thought process and for you, what are the fears that maybe came into play before you actually hit click on the register page?

Speaker 2: 8:33

So I had just done, or had signed up for, the track shaft series and I knew by the end of that one I was going to have to figure out how to handle the 10K. So I trained for that, you know, with my little Garmin watch training program, and actually during that training and all of that I had kind of a bit of a health scare. I had an annual physical. They found a spot on my thyroid that they were concerned was cancer. That they wouldn't know until they took it out. So I had to have surgery to remove half of my thyroid. I got to keep the other half. That was exciting, so that means I don't have to be on medication. But fortunately it was not cancer, it was just a benign, weird little spot that was not concerning. But there was so much buildup to that. I was so relieved.

Speaker 2: 9:16

The moment I got that call they tested, everything's fine that I mentioned to my friend. She's like well, we're celebrating by doing a 10K this weekend. That friend that taught me runner math, of course. So I signed up for the Best Am Race 10K and the moment I crossed that finish line I was like I have to do more than this. I'm not stopping here because just sign up for the 5K and then I could go farther. And I saw all these people that had lined up for the half and I was like maybe I can do that. If I can do this, I can definitely keep pushing and do that. So I got home from that race and signed up.

Speaker 1: 9:54

So I'm hearing that you tend to leap forward in action and then also precipitated a little bit by kind of having a bit of wow, life could change very quickly. I mean that call could have gone unmerited away. So you decided to kind of having a bit of wow, life could change very quickly. I mean that call could have gone unmerited away. So you decided to kind of pursue. So was it always on your bucket list, knowing that, yes, you didn't love the mile in school? But has it kind of been somewhere back there where you thought maybe one day a half marathon's in the works for me? Do you believe in bucket lists?

Speaker 2: 10:23

Oh, I totally believe in bucket lists. But when I tackle a bucket list I like to make them shorter time periods, because so much can change. You don't know where your life's going to be five years, 10 years from now. So every year my supervisor actually taught me this to create a yearly bucket list you should be able to accomplish in that year so that it becomes more real.

Speaker 2: 10:44

And when I first started this last year and Back on my running journey again, I knew that at some point I would want to do a marathon. But you don't go from couch to marathon, that's not. I mean, you could, but it'd be painful. So I set myself little goals along the way, and that started with the 10K and I told myself I wasn't going to commit to having a goal of the marathon until I knew I was willing to or interested in that distance. So if I liked the 10K then maybe I'll like the half, or interested in that distance.

Speaker 2: 11:14

So if I liked the 10K, then maybe I'll like the half. If I like the half, then I'll go for that marathon. So it's more about setting little goals along the way to a big kind of secret goal that I don't really talk a lot about because I'm worried that I'm not going to accomplish that. I don't like not accomplishing goals. That's probably what's scary for me, as I'm very goal oriented, and if I don't reach that goal it's just going to mess with me, so I set little ones along the way.

Speaker 1: 11:36

Okay. So I'm hearing the way that you tackle bucket list is kind of the mentality of it being like a living document. It's not something that we just make once and it sits there collecting dust, waiting for us to be like at the perfect age, the perfect weight, the perfect day. We just actually work it as a true living document, where it changes, you alter it and in your heart, in the secret chamber of your heart, and now in the podcast world, you put out there a little bit of like that bigger bucket list item and then work your way toward it. I think that's such a phenomenal way of looking at it. It's also very sensible and it kind of starts to make me think a bit about the smart goal approach of any of our bigger, big, audacious goals. Now you do utilize run-walk. What do you think about the run-walk intervals? How did you come to learn about them and how do you feel like they play into your training?

Speaker 2: 12:26

So I initially, when I first saw people run-walking a long time ago, I was like that's not real running, what are you doing? And then I learned a little bit more about them and just from other people in the running community, and I had been trying my best just to run as hard and as fast as I can because I didn't know any other way to do it, until a friend of mine the same one who convinced me to sign up for a 10K that weekend suggested that I try it. She's like do you know anything about it and why people do it? So we talked a little bit more about it and I was like well, I'll just see how it goes.

Speaker 2: 12:57

And the first time I tried the run walk, I was like I finished the same distance and I didn't feel like I could just pass out and sleep for the rest of the day. I felt I was faster and I felt like I enjoyed the run and I wasn't as fatigued. I just knew right then that that was this is real running. I ran it's not, you know and I just went for it. I was like this works for me.

Speaker 1: 13:22

And it does. It works for a majority of runners. So I can't I swear I didn't pay her extra or slip her any dollars for you guys to hear that, cause I know some people sit a little bit on the fence as to whether or not they're going to tackle run walk. I really think it's valuable no matter where you're at in your running journey and, to kind of add it in, it could be a great way to approaching it with recovery runs or easier runs, but all the way around it is a beautiful methodology of training, so awesome that you tackled that. I love that. It's helped you go faster, stronger and further. As you continue to work toward this big, audacious goal, what are some of your thoughts as you get into your training and you start to really gear up in terms of mileage or any challenges that you kind of see on the horizon that you may secretly be harboring some fears about?

Speaker 2: 14:10

So I am the kind of person who can probably figure out what could potentially go wrong with anything. That's just the way my brain works. Call it anxiety, call it preparation, I don't care. But my first thought, one of my fears, is just not being able to get the mileage in and just feeling like I'm not going to, like I just can't do it. I have never not finished a run ever. I've never, you know, stopped short.

Speaker 2: 14:37

But there's this thing in the back of my head that says, well, what if you know you give up on yourself and you quit early? Or then there's of course oh my gosh, it's the longer the miles get, the earlier I'm going to have to get up. Yeah, that's my big fear too. Girl, I got you. I am not a late sleeper, but I'm also not a super early riser. So that's always like oh, what is that going to look like, getting up that early? So I've been pushing myself now to try to get a little earlier and earlier, so that I'm less concerned about it. So, yeah, that those are kind of. My fears is that I'm going to give up on myself and that I'm going to have to get up at the very, very early time and I'm not going to have the energy to do it.

Speaker 1: 15:21

So Okay, so a couple of things that I wanted to kind of talk about to that effect is I call myself a Goldilocks runner. I don't think I love too early or too late. I like it just right. And unfortunately here in Florida you really can't do that, especially this time of year. But I am intrigued that you would even have the thought that you would give up on yourself, because that's not something that I see that you do in any other facet of your life. Is it because this is so different than anything else that you've tackled?

Speaker 2: 15:50

Yeah, I think so, but I'm always worried I'm going to do something wrong. That's just kind of how I walk around in my regular life, and I've never given up on myself before. So it's like, well, what if it's today? I just suddenly decided to change my entire personality and I'm, you know, just give up.

Speaker 1: 16:08

That's the one time after you put it out into the world that you're training for a half marathon. This is gonna be the one time. So, for the record, friends that are listening along, I do want to let you know there is always going to be a run where you may have to cut out early. That's just a realistic aspect of training. It may not happen this training cycle, but in the long run of training and running it may happen and generally there's a myriad of ways of tackling it.

Speaker 1: 16:30

It could be, if you really just need to rest, resting up, tackling it the next day. It could be the miles that you did that day were more than sufficient for where you're at with your training. Or, and there's also the opportunity, if you feel like it's more of a mental barrier versus an actual physical barrier, of going back, resting, getting some hydration and some nutrition and then getting back out there. So it does happen, friends, and some nutrition and then getting back out there. So it does happen, friends. You do have those opportunities where sometimes that heading back home is just it's calling to you. But again, I'm not very concerned about that happening with you, shelly, so I think you're going to be a-okay. So tell me, what are you most excited about for this race day and all of the races that you have leading up to it?

Speaker 2: 17:12

I feel like the finish line is the wrong answer.

Speaker 1: 17:15

I mean, sir, we all do it for the finish line, for sure.

Speaker 2: 17:19

I really love the way that communities come together and we're just so excited and we cheer each other on. And when I first started this journey, I was really nervous that I'm a mid to back of the pack kind of person. I'm not super fast. Orlando is full of runners and a lot of them are incredibly fast, so I used to think, well, do I really belong?

Speaker 2: 17:40

here, you know I'm not sure I'm one of these people, but the more I've gone to races and the more I've gotten involved in groups and the community and I just know how much everybody belongs there. And it's just so overwhelming to show up to the start line and at the finish and see all of these people that are just at different places in their running journey different ages, different everything that are cheering each other on and just so excited. And I've never had a negative experience on race day with the other folks that showed up. The same way I did the same prepared, the same everything. So I really love just that belonging aspect. I fight every time at the finish line it doesn't matter if it's a two mile or if it was at 10K not to just be overwhelmed with like excitement that I just want to cry because that makes me not be able to breathe very well and that makes the running experience so we're trying not to hyperventilate as you tow up to the finish line afterward.

Speaker 1: 18:34

If you need to hyperventilate, it's okay. They have, like they'll have, emts on hand, but, yes, don't cry on the way to the finish line afterwards. Cross it for sure. Okay, so there may be some tears and maybe we need paper bag for a little bit of breathing in and out after the finish line. What are some of the things that you're maybe your family or you already said you've surrounded yourself with a really great community, with a great group of people who support you. What are some of the things that they think about this endeavor?

Speaker 2: 19:00

They're all really supportive. I have a couple of people that think I'm nuts for even attempting to take this on, because they're like ew, it's hot, why would you be outside? Like, ever, like, ever Like. Oh, can't you just not do?

Speaker 1: 19:11

that Me. I'm the person. I wonder why we do this every single summer. I'm like why are we training in Florida again?

Speaker 2: 19:17

Yeah, but a lot of really awesome people like my wife is super supportive. You know she is a late sleeper so she's like I don't care what time you leave, just like try not to wake me up, like that's fine, I'll get ready in the other room and then I always have. What I really love is that I have. I like taking sweaty selfies and then putting them on Facebook because a run didn't happen unless I post about it. In case you're wondering, Okay, good to know.

Speaker 2: 19:40

And so I always have people at my church or people at work that are like you're such a good runner, I see you out there consistently, you know. And then they're like oh, you've inspired me to start, you know, being active again. Or my cousin just ran a 10K herself with her daughter and my aunt is she's like I'm going to walk three miles a week, that's my new goal and I'm going to get one of those cute skirts you're always wearing. So I have like this community of people that's super supportive and I just I've been really lucky.

Speaker 1: 20:11

What do you think when you hear about the fact that you're inspiring people to be more active and healthier?

Speaker 2: 20:14

I'm like me, there's got to be someone better to follow. But I love it and it actually keeps pushing me more. Because then I'm like, oh, if I don't want to. A couple of times I'm like I'm not sure I really want to get up and run. I'm like, no, because there's this one lady at church that when she does come she always pulls me aside and she's older and she's always like you just keep going. You're just so good. And I feel like a disappointment if I'm not posting my sweaty selfie.

Speaker 1: 20:40

I love that so much. There's a myriad of reasons because I think a lot of folks are a bit shy to post about it because we think like who cares? But right now you're showing how it's really making an impact and kind of like a ripple wave of really leading people to be inspired to kind of tackle their own goals. That's super exciting to hear. Now I'm curious do you feel that you have taken to running as much because you are such an avid nature lover? How does it influence your running, if at all?

Speaker 2: 21:09

I absolutely love running outside. I have a treadmill. I'll use it when I need to. It's a tool, but I just love being outside and running outside Just kind of two passions in one. I even pick sometimes the path that I'm running because I know what wildlife might show up, or I actually one of the main reasons I know that it's supposed to be for safety that I wear the Aftershocks headphones, but I can't hear anything that's happening around me. That specifically includes birds. So when I'm wearing my headphones, a lot of times I can still hear some of the birds that I'm passing and I'll distract myself by being like was that a mockingbird or was that, you know, a tufted titmouse, or I think that was a carnal, and I'll be running and I'll distract myself with bird sounds and things because I can kind of get both going on at the same time.

Speaker 1: 21:58

Okay, well, it's good to know that, again, you actually know you can identify the birds. For me, it really truly is like oh, that's a pretty brown bird or that's a pretty blue bird. So very fascinating that you have all of this wealth of knowledge to help you. I think that's a really good reminder, though, and tip whether or not you are more like Shelly, where you can identify the birds by their songs, or like me, where you're just amazed that a bird flew by you. Getting outdoors has been proven to help a lot of runners that maybe are a little bit like you're a runner but you don't think that you are because you hate the treadmill. Getting outside can definitely change quite a bit in terms of your enjoyment and also just helps with a lot of other aspects of feeling your best. What would you share to people that are on the cusp of tackling their big 5k, 10k half marathon, full marathon, ultra and beyond? What would you tell them when they're kind of sitting there a bit on the sidelines and hesitant to take the first step?

Speaker 2: 22:55

Well, first of all, it's tell somebody that that's your goal. Tell everybody that that's your goal and then spend money on it. I'm one who will. If I spend money on something, I'm doing the thing because I've already paid for it and I'm not gonna waste my money. So tell people, spend money on it. And then you have a choice. You can show up to the race completely unprepared, because you're going, because you already spent all your money on it, or you can do the work to prepare and enjoy yourself while you're there. So that's one of my big ones and then breaking things down into tiny pieces. I love breaking down goals into little steps, and then I'll figure out what order those steps are in. Then I would say to just pick a deadline for the first step, do the thing, and then, when you're done with the thing, set a deadline for step two and just keep going until you get there, and then it doesn't feel as overwhelming. You only have one more deadline.

Speaker 1: 23:47

I love the tiny steps. So what tiny steps do you see yourself being most excited about? Is it more mileage time? Are you excited about the distance that you end up embarking on during your training Not specifically for the half marathon the tiny steps leading up to the half marathon? What are some of the things that you kind of see coming up that you're excited about?

Speaker 2: 24:06

I'm really excited about taking on new different kinds of workouts because I've not really done any. There's a lot of different types of workouts. It's usually just go go outside and just do the running thing. I'm starting to learn more about those different workouts over the last couple of weeks but I'm looking forward to learning new workouts. But then the other steps that I'm really looking forward to is the adding up of the miles a little bit further, because that's easy for me to track in my mind that way until I get up to that half marathon.

Speaker 1: 24:36

you know mileage, so what wildlife are you most excited to see during your training, Like if they could be a magical unicorn of wildlife here in Florida. What would you be most excited to see?

Speaker 2: 24:46

I really love seeing eagles on my routes, which means I would have to be in like places, fairly unfortunately open-ish but with taller pine trees, and it's always nice whenever I, you know, usually see a bird like a shadow, fly over a giant one and you're like probably a vulture, but I always look up just in case it's an eagle. That's what I always love seeing.

Speaker 1: 25:10

I can tell you, as somebody who has seen multiple vultures on my runs, especially during those ones where I'm struggle bossing I'm like I'm not sure if you're here for me or what this whole purpose is about, but I'm not loving your presence right around now. Okay, do you have any? I'm just going to get into some more like lighter, more fun questions for you. Do you have any pre-run or post-run rituals that you swear by?

Speaker 2: 25:32

Do you have any pre-run or post-run rituals that you swear by. I haven't been running long enough. I feel like to have like a legit pre-run ritual. But post-run my run is really kind of like my time to just zone out or do what I want to do or think about what I want to think about, or listen to this podcast or enjoy my music. But after my run, trying to reenter the world with other people in it can be kind of daunting feeling sometimes.

Speaker 2: 25:56

I don't know if other people feel that way, but I usually sit in my car after my run for about 10 minutes with the air on blast and just slowly kind of reenter reality. And that usually means I'll like get on my Facebook, post my selfie, because of course, and then like, okay, is there anything else going on today? And I'll look at my shared calendar that I have with my wife and be like, did I commit to doing any other thing today? And then I'll start thinking about like okay, what's next? Do I want to do this, do I want to do that? So I slowly reenter the world. And if I don't do that, I'm a hot mess for the rest of the day and I'm usually a little grumpy so that I swear by that just 10 minutes in your car with the air blowing With the AC on.

Speaker 1: 26:40

That's very, very important. That for sure. That part. I think that's fantastic. I love that as an opportunity to kind of segue through. Let you steepen all of the incredible work that you just did before you start all of the challenges of the day. I have to know, do you have a full on, like a go-to song on your playlist that hypes you up for a run?

Speaker 2: 27:01

I have a couple that I make sure I put in my playlist at specific spots on my run. So it usually takes me about a mile to a mile and a half or so to feel like I've got this. My lungs aren't dying, my legs aren't dying, you just go. And so I usually, around the midway through the first mile mark, I usually put this on my simple plan called shut up, perfect. Yeah, basically in my head I'm like shut up, just keep going. And then around the midway point, you know, if I start, I sometimes I'll start to feel a little like okay, well, where am I at? What's going on? I'm going old school again with some Britney Spears work bitch, it's kind of my like you need to move and keep going. And then I like to finish it up on a race day. Specifically, I will put the song I'm Still Standing by Elton John right around the time when I think I should be getting close to that finish line.

Speaker 1: 27:56

Oh, this is great. Okay, so you've thought into this like I really do. I feel like it's a curated playlist that you're just kind of. You're giving us the highlights of it, but it seems like you've got them perfectly timed, absolutely. What is your favorite post, run treat or or meal, your go-to?

Speaker 2: 28:14

There's this place on Cimarron called Shipley's Donuts, and it is something that I grew up on in Texas. It's like the donut place. Nobody went to Duncan, you went to Shipley's because that's where you got kolaches and donuts, and so they finally built one in Orlando, and so if I'm at Baldwin, can I go for my run? I always go down a little few more miles down Cimarron and I go to Shipley's Donuts and I get a kolache.

Speaker 1: 28:40

Okay, what's a kolache? I've never heard of it.

Speaker 2: 28:43

So a kolache. It's kind of like a pig in a blanket, except it's much bigger and the bread is softer and a little bit sweeter, and then inside of it is like a sausage. And then I get the one that has jalapeno and cheese in it. Ooh, you have to go. It's just the most delicious breakfast food on the planet.

Speaker 1: 29:03

I don't even know if I know how to spell kolache, but I'm going to learn. Starts with a K. Okay, I'm going to learn. I will try this out. Okay, we talked a little bit about how you are an avid reader. Amongst all of the other passionate hobbies that you have in your life, what are some of your favorite books that you have read about running?

Speaker 2: 29:22

It's hard to pick favorite books because it's like picking favorite children, of which I have none, but I've heard that's hard to do. I really like Des Linden's book Choosing to Run maybe I just finished that one. I absolutely just adored her voice and the way she approached things. I'm actually working through Tara Goucher's book slash, kind of like journal experience, and I love that because it's really great with kind of coming up with mantras and like things that really get your mind game going. And there's another book and the name of it's Escaping man. I'll have to tell you what it is later, but it's about like women in sports and some of the areas that have really been lacking on research and things like that. And I really like nonfiction, so hearing about all the ways that the medical and running communities and health communities have failed women athletes and learning more about a lot of the stuff that's up and coming around that and oh, up to Speak. I just absolutely loved that book.

Speaker 1: 30:21

Okay, oh, yes, with Christine, that's a newer book that came out and haven't read it yet. I have heard so many great things about it because it does have a lot of information, so I'm gonna have to add that to my must read list. Okay, so you have quite a few that you've already endeavored upon. Do you see like that you're going to continue tackling? Do audio books, or is it always paper Kindle? How do you tend to?

Speaker 2: 30:46

I need to touch the book. I'm not. I have a hard time really listening in and focusing because I'm very um, if I'm listening to a book, I'm doing like 10 other things and then I miss stuff. So I need a paper or hardback book in my hands, curled up on my couch with it, so I definitely read in the. Yeah, so I'm a reader more so than a listener.

Speaker 1: 31:06

As we talk about this, friends, she's got, like all these books in the background and I'm wondering where is your OUC half marathon medal? Do you have a place for it yet? Have you thought of a home for it?

Speaker 2: 31:18

They're actually right next to my bed and I wake up in the morning. It's right there. It's like ah, look at my medals. I do have a hanger for that, but it's starting to get a little heavy, and I do have a shelf on the top of that design, so it is Okay. I already have my Track Shack Series medal up there and I'm getting another thing for it. I'm going to put it on top. It's going to sit on top of all of the other medals. It'll be my greatest accomplishment to date and it deserves a spot on the top. I already know where it's going.

Speaker 1: 31:48

Okay, I have another question for you before we depart. I will respect if you choose not to necessarily, and I have two more questions, but I'm going to be very respectful if you choose not to tell us. You did say earlier in this conversation that this half marathon is kind of the pathway to feeling out the marathon. Is there one that's kind of called to you so far, or is it just the distance?

Speaker 2: 32:12

I have been trying not to think about that.

Speaker 1: 32:16

Okay.

Speaker 2: 32:18

Actively trying not to think about that, but I was thinking about it and I really want it to be somewhere that all my people can be, that they could come and enjoy that with me. Because, as much as I want to do this, I have a feeling it's going to be a one-time deal for me. I think I might like. I have a feeling I'm going to like the half distance more than the full marathon, just because I have a very active life and training up and keeping the mileage up. Full marathon is likely going to be something that doesn't fit in the way to be able to do all the passions in my life. So I think it's going to be a one and done. So I'm trying to figure that out. So a lot of my people are back home in Houston, so I was thinking about maybe a marathon in Texas so that my people can join me.

Speaker 1: 33:04

So, for the record, friends, if you are thinking of tackling any kind of big endeavor whether it's your first marathon or maybe a really powerful marathon, maybe like a 50th or whatever the case may be I do strongly suggest that. Actually, when I'm talking to people that are thinking about endeavoring on the world marathon majors, that's one of the first things I suggest is to, while you kind of have to catch as catch can with some of these races because registration can be tough, it is really important that you do plan for that, if you want your loved ones there, that it be something that they can easily access and be able to share in all of the enjoyment, which means they're going to see you for about two minutes on the course at some point and then they'll see you afterward. So they're going to be standing around a lot. But if you're going to have them standing around a lot, at least it should be somewhere they are able to either get to really easily or they're going to enjoy hanging out with you guys afterwards. So that's a really that's brilliant.

Speaker 1: 33:47

Okay, my last question question If you could give one piece of advice to your past self, to maybe Shelly from two, three, five, 10 years ago. What would it be about running specifically?

Speaker 2: 34:06

Find your people. I took too long to find community with running and I was very solo for a long time and, as much as it may sound like I'm outgoing, I can be, but I'm also very like, super awkward around new people and so I just didn't go to any like group things and I kind of always stayed to myself and was like the first one to leave after a race because I was like I don't belong with these people and I finally started showing up events where or like meetups with other runners and just kind of standing around awkwardly until Somebody came and adopted me like a lost puppy and brought me into the group, and there's always one person that will do that. Christine, I think you're one of those people that likes to adopt lost puppies. That's what I would say is just go and don't worry about fitting in. Someone will fit you in, it will be fine.

Speaker 1: 34:51

Yeah, that's absolutely 100% the truth, because at some point that person felt like the lost puppy themselves. They may still feel like the lost puppy and they want to hang out with another one, it doesn't matter. But yes, I am so big on community, so thank you for suggesting that to previous Shelly and all other people who are kind of sitting on the cusp a little bit. Okay, my friend, I feel like I have tortured you sufficiently, but welcome on in officially to the podcast. We can't wait to continue following your journey because, friends, this is going to be the first of many appearances that Shelly's going to have as we start working toward that half marathon distance. But as well, if you want to be inspired, I'm going to suggest that maybe you join on into the Stread Collective, where we are seeing some of these pop up selfies after she gets in for her runs, and, of course, follow the podcast as well. Thank you so much for joining me. It was so much fun chatting and getting to know you a bit more. Thank you, this was so much fun. It truly is so much fun, and I want to remind you that training for your first race or your 500th race can also be that much fun, but you want to make sure that you're bringing a certain level of preparedness to it for it to be enjoyable, and that's what we're going to address today. So, if you are considering your very first half marathon, or you are potentially creating the opportunity for researching it or coming back from a hiatus, an extended period of time off, I'm here to answer a few of the questions that tend to come up for a lot of folks as they're considering this big, audacious goal. The very first thing is that we're going to chat about having and building a solid running base before you dive into even choosing the training plan that you're going to utilize. Think of this base as truly building a foundation, and you want a sturdy foundation before you build on it for your endurance plans. So something to help you stay steady and strong as you ramp up your training. So here's what you're gonna need to know.

Speaker 1: 36:46

First of all, let's look at your weekly mileage. Hopefully you're already falling madly in love with running or at least willing to get laced up and out there and consistency being a really key part of that foundation. So aiming to run regularly for about three to six months before you even start your half marathon training. And it's not just about logging miles, it's also about really creating that hardwired habit and building endurance as well. Ideally you want to be hitting around 15 to 20 miles each week and spreading that over about three to four runs. This way you're getting good mileage without overdoing it on any single day and you've built yourself up for success for when you actually tackle your half marathon training.

Speaker 1: 37:34

The next aspect of that weekly mileage is that long run distance. Your long run is absolutely crucial. It will continue to be a very crucial part of your training as you go into half marathon and beyond. So you should be comfortable running at least four to five miles for your long run before you begin training for the half. And if you're not there yet, no worries. Just gradually increase your long run distance by about 10% each week until you hit that five mile mark. But I am going to also reiterate that even as you're building into that distance and in that mileage by that 10%, still building in some time for recovery weeks in between, and we'll talk a lot more about that as well. But you want the gradual build to help your body adapt without risking injury.

Speaker 1: 38:22

Now it's actually a little harder for athletes that are considering coming back to running after a hiatus, because there's a tendency to want to pick up right where they left off or to compare from that season of life. So I'm going to caveat and warn you right here and now that if you have taken an extended period of time off, please do approach this half marathon again, at least while you're building your base from the perspective of being a newer runner. The next question is gonna be those frequency of runs. As I've mentioned, you're spreading out your weekly mileage around three to four times per week and I'm going to ask that you to build in those rest or cross training days in between those runs when you're first coming back to it or first approaching your first half marathon, because the key is building endurance without wearing yourself out. You want to leave a little bit more in the tank, if you know what I'm saying. So, trying to go too far, too fast, too soon, those terrible twos. Let's not do that at any point, but definitely not when we're building up our base before we even kick off our half marathon training.

Speaker 1: 39:31

You wanna feel good. That is the essential key foundation of this. All is that you should feel a little extra pep in your step. So if you're not feeling that way, as you're looking to build back up before you get to your half marathon, it's okay to back off a bit. You wanna avoid burnout and injury when you're choosing your training plan. They tend to have a duration of anywhere from 12 to 16 weeks but you may see some on the interwebs that are shorter, you may see some that are longer and, of course, taking into consideration where you're currently at, how long you need to feel prepared and knowing yourself in your situation a little bit more.

Speaker 1: 40:11

So if you are looking to tackle your first half marathon but you're entering into a very busy season of life with work or family obligations, taking consideration that potentially building a longer timeframe, a little longer runway, can really be beneficial, or maybe for you again, it may be something where you know six months, 10 months or even a year down the road is just much too busy for you. It's something you want to tackle now. I'm going to advise you that half marathons aren't going anywhere. So if this is something you feel like you can't consistently currently, at your season of life, dedicate time to, let's look at this as being a goal down the road and maybe work more on those 5k and 10k distances, but, again, knowing that if you choose a training plan that is a little bit longer, it does have a bit more of that flexibility to accommodate any minor setbacks or just any of those things that tend to come up when life gets lifey. So, considering giving yourself a longer runway if you know that life can be a bit more challenging and busier, and or that you know that your body needs more time for recovery any of those things, and really kind of having that accounting for yourself.

Speaker 1: 41:20

Now, what does the training plan? What should it look like, right? Well, that can vary wildly depending where you're at and where your goals are. Again, not every half marathon training plan fits every single person. But for your first time out of the gate, for the most part, or again returning back, and if you're looking to just finish which is really a wonderful, maybe the best goal to have of any race, but ideally also for your very first half marathon it should still include a little mix of different types of runs and cross-training activities. Each week, you're going to want to bulk in a majority of your runs, to be in an easy conversation pace, and you're planning for that to be, again, the majority of your runs and then you're going to have that quintessential long run. It's the cornerstone of any endurance training plan because those long runs help you build the stamina needed for race day.

Speaker 1: 42:15

Some training plans are going to go based off of time on feet, others may have actual distance, some may have a hybrid. So finding which one works best for you and where you're at and, again, your goals. You're going to see some training plans. They're going to incorporate speed, hills, tempo and knowing that having a little bit of that once you feel more seasoned and you have a firm running foundation is wonderful to have. But out of the gate, for your very first half marathon or again returning from a very long hiatus, those are not quite so necessary for your first time out. It can be added when you're looking to improve down the road, also focusing primarily on your training plan, allowing for you to make those improvements of form and efficiency while you have your time on your feet.

Speaker 1: 43:06

So incorporating a few running drills like strides or cadence drills are absolutely pivotal, especially for anyone who's following more of a run, walk, run program, acceleration gliders Don't skip them. They really are worthwhile in helping you to be a more efficient runner. You want your training plan to at least allow for if it doesn't give you specific details, but at least allow for cross training of aerobic activity. That will help to be a companion piece of building your endurance for your runs, but with a little less of that high impact that running can put on your body. So, cycling, elliptical maybe it's a power yoga, but a bit of that cross training into your training plan should also be incorporated, along with strength training, and ideally your strength training should be two sessions per week and it should have a really good, solid focus on core strength, leg strength, overall stability. So exercises like squats, lunges, planks and deadlifts are truly beneficial.

Speaker 1: 44:05

I think we've talked about plans for some time. If you have any questions, you're welcome to reach out to me, but please, as you're considering your training plan, do not forget to build in time for rest and recovery. It's absolutely where the magic happens of all of the hard work that you're building in. And as you look at those training plans as well, I want to advise against the thought process of sometimes more being more or skipping the taper that leads you into your actual race day. The taper is where you will hit the peak of your mileage and then you'll start to see your training plan will start to pull back and cut back some of your time on your feet or cut back the intensity or the length of your runs. That usually happens in the final two to three weeks before your race, really honoring that taper so you can feel as strong as possible for your actual race day. Please know that, so you can feel as strong as possible for your actual race day. Please know that, as you're going along with this, to stay tuned in with your body in terms of monitoring your progress, also really monitoring that you're not burning out, that you're not starting to feel achy and maybe even a grumpy all the time, it's really important that you avoid that burnout and fatigue and get really attuned to listening to your body on and off the run. And by that I'm going to also stress that.

Speaker 1: 45:26

One last thing is to have a bit of grace and flexibility. While consistency will absolutely be key, becoming an absolute slave to the training plan and not listening to your body can have the complete opposite effect. And if you are working with a coach or considering working with a coach, I'm going to ask you to please be open and direct with your communication with them as well, because, of course, we aren't there with you on your runs, we don't know exactly what's going on and while we have tons of metrics coming through, we're also not living your life. So please keep that two-way communication with your coach so they can adapt and create the plan to fit your life, not you have to fit that plan. With that said, friends, as I mentioned, I cannot wait to follow both Shelly's journey to her very first half marathon and Sue's comeback for Chicago, and I'm grateful to have you along as we get to be a fly on the wall of fly on the proverbial wall and listen in to their training journey, the questions that come up and, of course, have that wonderful opportunity to support them every single step of the way and maybe even see a little bit of their adventures in our very own adventures as well. Which brings me to the final part of our conversation.

Speaker 1: 46:37

Today. I promised you that I would share some of my favorite things from this specific training cycle, and if you're a member of the newsletter list already, then likely you've already seen these, but I'm going to share again just in case, my friends, because I have found that every single training cycle that I have endeavored upon varies drastically from season to season, and my last endurance training cycle for the marathon and beyond was for Tokyo, so a couple of years ago. At this point, and while I've been training for half marathons, there's nothing like summer training here in Florida for the marathon and beyond to remind you of a lot of lessons that you should have along the way and maybe some of your new favorite things. Which brings me again to some of my new favorite things. So I am loving my Nathan's XO shot, and I should say none of these are sponsored. I'm truly just sharing them because you may find that it comes in handy as well. But the Nathan XO Shot is a handheld water bottle.

Speaker 1: 47:38

I don't love running belts. I don't like carrying a lot on me. This is perfect. But the only way that this will work for summer training, pretty much anywhere, with how hot and humid it is, is for me to use my car as my proverbial aid station. So I pack my car with water and fuel and fruit and anything else that I may need A towel as well to kind of tell off my face and body in between, and I loop back to my car, douse up that extra handheld water bottle before I go out for my next lap. So a huge fan of them and if you want to buy it from a small business, shout out to Track Shack here in Central Florida. From a small business Shout out to Track Shack here in Central Florida. You can find it on their website and they'll ship it to you anywhere in the United States.

Speaker 1: 48:24

I'm also loving Propel and I know we talk about different types of electrolytes and there's Scratch and I used previously for Tokyo. I used the Pocari Sweat. There's a whole gamut of wonderful products to choose from, but I'm finding that I'm really enjoying Propel packets, specifically in a watermelon flavor. Something about that watermelon flavor reminds me of old school Jolly Ranchers and my favorite flavor was watermelon and it's just a lot of extra fun. Plus, it gets in that extra sodium and electrolytes that we're sweating out during our endurance runs.

Speaker 1: 48:58

Let's talk about anti-chafing. We know that in summer, sweat happens and part of the sweat is it is that salty grittiness and there may be some rub against your clothing or your attire or your gear, and we want to try to remain as chafe free as possible. I'm personally utilizing two different kinds this particular summer. One is First Aid Beauty Anti-Chafe Sticks, and because I could not find that when it was not in stock at my local store. I also purchased and used successfully Mega Babe Thick Thigh Rescue, and you can use it for more than just your thighs, but both of these have been absolutely incredible for my training and luckily, fingers crossed, I have no chafing to report Now. We've discussed that in my Instagram.

Speaker 1: 49:42

I have been endeavoring to find the perfect running skirt, and the latest update is I'm not sure that there is a perfect running skirt for Florida for long runs, because I sweat so much I had to wring out all of my skirt fabric, no matter how light and flowy it may be. So I probably for most of my endurance runs, my long runs, the rest of the summer cycle, we'll go back to my favorites, which is CVG, constantly Varied Gears, biker shorts and the Handful biker shorts. They have proven themselves to be chafe-free. They're sweat-wicking and I feel like I don't have to change out of them. I don't feel as weighed down by them. I think that that's what's going to have my heart for this long run, for the remainder of this summer training. That's not all, though, my friends. I have also found that for my long runs, to keep them a little sexy pace, a little flexy pace, meaning keeping them easy and conversational and not to get too excited or let the music sweep me up.

Speaker 1: 50:40

I like to listen to podcasts and audiobooks, but you know, audiobooks can be a gazillion dollars if you are constantly getting new audiobooks and running a lot of miles. So the Libby app for audiobooks has been incredible, which, of course, if you're looking for that fabulous audiobook and you want to discuss it with other folks that are interested as well, I'm going to invite you to join us at the Get Literati. It's a hundred percent free. It's part of being in the Facebook community page. Just let me know that you want to join into the chat. And for July, we have officially voted on reading or listening, maybe via the Libby app.

Speaker 1: 51:15

Walking with Sam a Father, a Son in 500 Miles Across Spain. It's a New York Times bestseller travel memoir by actor and author Andrew McCarthy, formerly of the Brat Pack, and the book is about Andrew and his 19-year-old son, sam, walking the 500-mile Camino de Santiago Trail across Spain in the summer of 2021. So we don't just read about running, even though June's book was absolutely incredible and it was Finding Gobi and I'm going to again, give Nikki a big shout out. Thank you for recommending that book, but we do try to pick a book on a monthly basis to read and share in on some of the commentary throughout in our online chat and with online Zoom meetings. You are welcome to join in on the fun as well.

Speaker 1: 51:58

And last but certainly not least, because I'm doing so much laundry and I bet you are too I am a huge fan of the Rock and Green Activewear Laundry Detergent.

Speaker 1: 52:07

I love that. It's specially formulated for tech gear and helps to get out all of those odors, and I personally just soak it in a tub with Rock and Green before I actually throw it into the laundry after every long run and those harder efforts. So these are just a few of my favorite things that are working for me during this endurance training cycle, but I'm curious, my friend what is working for you? Or maybe you're looking for that incredible recommendation For all of these things? I'm going to ask you to join in on our online community page, the stride collective, where you can connect with other runners, ask those questions, get your extra support and, of course, maybe find your best running friend with that. I want to thank you so much for sharing your time with me and if you have any questions, please do reach out. But I'm going to. In the meantime, until we meet again, my friend, I'm going to ask you to keep running, keep shining and keep making those strides extraordinary.