I hear from people all the time that they would like to run or do something but just can't seem to find the time. Here's my answer...Nobody has the time- it is making something a priority and sticking with a plan.
Here's my typical day- wake up at 5 or earlier if my two year old decides we need to party
Drop off kid #1 at daycare, get kid #2 on bus.
Go to work.
Get done with work and do random errand.
Get kid #2 off bus, head into city to get kid #1 from daycare.
Go to gym and run
Get home, Cook dinner, wrangle children/dogs/husband
Get kids to bed
Do school work
Go to bed.
Seem crazy? Maybe. However, I know what my goals are and I adjust my life and training accordingly. Anyone can run, it is all about putting in the effort to RUN WELL.
One of my favorite quickie workouts is as follows...(I do this on the treadmill since I am usually pressed for time...)
Warm up .25 miles, .25 mile hill
Crank up speed to a 'fast' run or approximately 10k pace for .5 miles
Repeat- .25 easy, .25 easy with incline, .5 fast pace until you hit 5 miles or more. Then do a cool down of whatever you need- I typically do at least 1/2 mile.
That's it. Nothing too exciting, but a good way to get in a workout if you are pressed for time. The miles will click by pretty quickly because you're constantly doing different things.
Enjoy and Happy Running
Monday, October 26, 2015
Thursday, October 15, 2015
What is next....
What happens when you are at the end of racing season, but OF COURSE you NEED to keep running? Well, that is sometimes a tough one.
Here's the deal, even though you may not have a plan for quite a few months, it is a great time to try some new stuff. During the winter I am typically banished to the infinite abyss of treadmill miles, which I hate, but I have also grown to love. On a typical week, my workouts scale back to about 5 runs, with 1-2 being something with effort- by this I mean something that is a little more difficult they just straight runnin'.
Here's a pretty good example of an indoor workout week....
Sunday- outside long run 6-10 miles
Monday- treadmill easy 4-5 miles
Tuesday- treadmill workout or track workout- .25 miles easy, .25 miles at easy pace with incline or hill, .5 miles hard- repeat for 5 miles and include 1 mile warm up and 1 mile cool down
Wednesday- easy 4-5, or cross train
Thursday- 4-5
Friday- off or easy
Saturday- Cross train
The idea behind this is that during the non-racing season you are still building or hanging on to your base, but with a little bit of quickness. Then when you are about 30 days out from an important race (typically not the first race, use that one as a test of fitness) you can ramp back up to two workouts per week and 5-6 running days without the fear on injury. Also, the treadmill and winter running is certainly more difficult, so take into account that you will inevitably miss days due to illness or snow (gross....) without stressing about what's coming next.
Happy Running :)
Here's the deal, even though you may not have a plan for quite a few months, it is a great time to try some new stuff. During the winter I am typically banished to the infinite abyss of treadmill miles, which I hate, but I have also grown to love. On a typical week, my workouts scale back to about 5 runs, with 1-2 being something with effort- by this I mean something that is a little more difficult they just straight runnin'.
Here's a pretty good example of an indoor workout week....
Sunday- outside long run 6-10 miles
Monday- treadmill easy 4-5 miles
Tuesday- treadmill workout or track workout- .25 miles easy, .25 miles at easy pace with incline or hill, .5 miles hard- repeat for 5 miles and include 1 mile warm up and 1 mile cool down
Wednesday- easy 4-5, or cross train
Thursday- 4-5
Friday- off or easy
Saturday- Cross train
The idea behind this is that during the non-racing season you are still building or hanging on to your base, but with a little bit of quickness. Then when you are about 30 days out from an important race (typically not the first race, use that one as a test of fitness) you can ramp back up to two workouts per week and 5-6 running days without the fear on injury. Also, the treadmill and winter running is certainly more difficult, so take into account that you will inevitably miss days due to illness or snow (gross....) without stressing about what's coming next.
Happy Running :)
Thursday, October 8, 2015
Tempo Thursday
This Thursday is Tempo Thursday. Sorry to change things up a bit, but here goes nothing...
The tempo run is something that is talked about in running and suggested in training plans for all distances, but it's an elusive creature to most runners. The run down of the tempo is that it is a kind of 'race simulation' and it is supposed to make you feel as though you are working at a pace that will be close to what your goal for a given race is. The tempo is particularly great for longer races (10k plus) because those races require running at a certain pace for a long period of time, while in 5k's you tend to run more of an 'all-out' kind of race. This is not to say that you don't 'pace' yourself for a 5k or 5 miler, however, there is essentially less time at pace and more time at the initial 'get off the line' and 'finishing kick'.
So here's how to do a tempo-style workout for let's say a half marathon at 8:00 pace...
Run 1 mile warm up (or 2 miles, or whatever you need to get yourself going)
Run at approximately 8:05-8:15 pace for at least 6.5 miles (approximately half of the distance of the actual race) while trying to more to keep the miles at a consistent time rather than digging a hole with early fast miles and them slacking on the later miles. It is better to run the first few at 8:05 and then if you have to slow down to do so on the back half of the workout. The idea behind the tempo is to make the goal speed (or slightly slower) your 'natural' pace rather than struggling for the entire race.
If you are able to, do another set of about 3.25 (or half-ish) of what you did before with maybe a mile jog/active rest in between. Try again, to keep the same pace of 8:05-8:15. These last few miles should be difficult. I always try to end a workout like this with some striders, 100m easy sprints, or hill sprints (find a hill that is about 50 meters and run up and down about 10-15 times).
The tempo run is something that is talked about in running and suggested in training plans for all distances, but it's an elusive creature to most runners. The run down of the tempo is that it is a kind of 'race simulation' and it is supposed to make you feel as though you are working at a pace that will be close to what your goal for a given race is. The tempo is particularly great for longer races (10k plus) because those races require running at a certain pace for a long period of time, while in 5k's you tend to run more of an 'all-out' kind of race. This is not to say that you don't 'pace' yourself for a 5k or 5 miler, however, there is essentially less time at pace and more time at the initial 'get off the line' and 'finishing kick'.
So here's how to do a tempo-style workout for let's say a half marathon at 8:00 pace...
Run 1 mile warm up (or 2 miles, or whatever you need to get yourself going)
Run at approximately 8:05-8:15 pace for at least 6.5 miles (approximately half of the distance of the actual race) while trying to more to keep the miles at a consistent time rather than digging a hole with early fast miles and them slacking on the later miles. It is better to run the first few at 8:05 and then if you have to slow down to do so on the back half of the workout. The idea behind the tempo is to make the goal speed (or slightly slower) your 'natural' pace rather than struggling for the entire race.
If you are able to, do another set of about 3.25 (or half-ish) of what you did before with maybe a mile jog/active rest in between. Try again, to keep the same pace of 8:05-8:15. These last few miles should be difficult. I always try to end a workout like this with some striders, 100m easy sprints, or hill sprints (find a hill that is about 50 meters and run up and down about 10-15 times).
Wednesday, September 30, 2015
Workout Wednesday II
Work it girl/guy. This will be the subject for today's blog. As you may or may not be aware, I like to run. A lot. However, there is an element to running that I love the most... the work. Running requires a certain amount of pure grit and work that you cannot find anywhere else.
My favorite way to put in that work is through fast/slow intervals on the road or treadmill. Let's be clear, there's different levels of 'work'. Work level 1- jogging. I know, in running, this is basically a curse word. I get it, but it is far more productive than coming to a walk or dead stop. Work level 2- running. This means running at a moderately fast pace (i.e. marathon pace or a pace that makes you feel a little uncomfortable). Work level 3- sprint. Like I am gonna throw up in my mouth and hyperventilate kind or running. Or 5k pace, which ever is more difficult.
To get moving, start with your warm up, stretch, etc. Whatever you need to get moving. Then we start a ladder of jog (J), run (R), sprint (S)
Here it goes..
2 min J
2 min R
2 min S
3 min J
3 min R
3 min S
4 J
4 R
4 S
4 R
4 J
3S......and back down
Sound tough? It is. The goal of the entire thing is NEVER STOP MOVING. In the end, you end up doing the workout for well over 40 minutes so make sure that you give yourself plenty of time.
Why would one ever subject themselves to such terrible-ness? Two words, changing gears. In a race, you rarely run the exact same pace for the duration of the distance/time. There are times when you fluctuate from fast, to cruise control, and back to a kick. By training your body to recognize that a. you are able to change gears on the fly, and b. you can recover from a 'pick up' you will train both your body and mind to be a better runner.
Mind over matter. Seriously.
Work it.
Work it girl/guy. This will be the subject for today's blog. As you may or may not be aware, I like to run. A lot. However, there is an element to running that I love the most... the work. Running requires a certain amount of pure grit and work that you cannot find anywhere else.
My favorite way to put in that work is through fast/slow intervals on the road or treadmill. Let's be clear, there's different levels of 'work'. Work level 1- jogging. I know, in running, this is basically a curse word. I get it, but it is far more productive than coming to a walk or dead stop. Work level 2- running. This means running at a moderately fast pace (i.e. marathon pace or a pace that makes you feel a little uncomfortable). Work level 3- sprint. Like I am gonna throw up in my mouth and hyperventilate kind or running. Or 5k pace, which ever is more difficult.
To get moving, start with your warm up, stretch, etc. Whatever you need to get moving. Then we start a ladder of jog (J), run (R), sprint (S)
Here it goes..
2 min J
2 min R
2 min S
3 min J
3 min R
3 min S
4 J
4 R
4 S
4 R
4 J
3S......and back down
Sound tough? It is. The goal of the entire thing is NEVER STOP MOVING. In the end, you end up doing the workout for well over 40 minutes so make sure that you give yourself plenty of time.
Why would one ever subject themselves to such terrible-ness? Two words, changing gears. In a race, you rarely run the exact same pace for the duration of the distance/time. There are times when you fluctuate from fast, to cruise control, and back to a kick. By training your body to recognize that a. you are able to change gears on the fly, and b. you can recover from a 'pick up' you will train both your body and mind to be a better runner.
Mind over matter. Seriously.
Work it.
Tuesday, September 29, 2015
ANNNDDDDD......When all else fails, do a PLOT TWIST and move on.
I had every intention of running a nice little 10k this past weekend, but that didn't exactly happen. Friday afternoon, while singing to a terrible pop song from the 90's in my car, I got the great idea that I should 'upgrade' to more than double that distance and jump in a half marathon. Most people would call this crazy, but here are my reasons....
1. I am not a person who is terribly good with flexibility. I love a good plan and sticking to it. For me to change my mind at the last second is highly a-typical. I wanted to prove to myself that not only is my fitness up to par, but I could make changes on the fly and be okay with them.
2. Test of fitness. I wanted to make sure that I am as fit as I think I am. Right now, I am running better than I have in many years. At this point, I don't see any kind of roadblock outside of injuries that can keep me from my goal, and this race instilled my confidence in the training that I have been doing over the past few months.
3. Help out a friend, and reap the benefits at the same time. I went into the race knowing that I would not be taking home a big, fat "W" so I made it my goal to stick with my training partner and give her a great race. We hung together through 10 miles in exactly 70 minutes, and then went seek and destroy mission on the last 5k. It was an awesome feeling to run a really respectable time and race smart (for once!).
Sometimes life throws something at you, and your decisions can make or break everything that you worked for. Sometimes you just gotta go for it.
I had every intention of running a nice little 10k this past weekend, but that didn't exactly happen. Friday afternoon, while singing to a terrible pop song from the 90's in my car, I got the great idea that I should 'upgrade' to more than double that distance and jump in a half marathon. Most people would call this crazy, but here are my reasons....
1. I am not a person who is terribly good with flexibility. I love a good plan and sticking to it. For me to change my mind at the last second is highly a-typical. I wanted to prove to myself that not only is my fitness up to par, but I could make changes on the fly and be okay with them.
2. Test of fitness. I wanted to make sure that I am as fit as I think I am. Right now, I am running better than I have in many years. At this point, I don't see any kind of roadblock outside of injuries that can keep me from my goal, and this race instilled my confidence in the training that I have been doing over the past few months.
3. Help out a friend, and reap the benefits at the same time. I went into the race knowing that I would not be taking home a big, fat "W" so I made it my goal to stick with my training partner and give her a great race. We hung together through 10 miles in exactly 70 minutes, and then went seek and destroy mission on the last 5k. It was an awesome feeling to run a really respectable time and race smart (for once!).
Sometimes life throws something at you, and your decisions can make or break everything that you worked for. Sometimes you just gotta go for it.
Wednesday, September 23, 2015
Workout Wednesdays
Hey all.
In an effort to extend the proverbial olive branch of running, I will be starting to blog on Wednesdays specifically about workouts, nutrition, and all other things running. For post numero uno, here's one of my favorite running workouts, Race yo a*& into shape. Here goes nothing...
Running sucks. It hurts, you sweat, smell kinda funky, miss out on drunken parties because you need to wake up early and run a race or workout, go to bed at 9 pm, and the list goes on and on....BUT there is one awesome part of running- RACING. I love races. Granted, at least 24 hours before the smallest local race I am a hot mess and ready to vomit, I just love getting to a starting and finish line. It is just the best feeling in the world to know that no matter what happens, I ran my butt off and left it all out on the course. Sometimes races don't go as planned, but a crappy race is better than a great run on a treadmill or boring run on a road any day.
One great thing about races is that for the most part, there's a zillion of them to choose from. You can also strategically plan races of various distances to prepare for a goal race. For example, I am planning on making my big race of the year the Harrisburg marathon. In order to meet my goal of qualifying for Boston (3:35 or lower finish time), I am planning races accordingly. This weekend I raced a five mile that was moderately hilly, and I ran the mile splits approximately 1:15 faster than my marathon pace. My next race will be a 10k that will again be about a minute faster than MP (Marathon Pace). I plan on following that with a 5k and long run (15-20 miles) weekend, then a weekend 'off' (AKA lower mileage), a half marathon at 30 seconds per mile faster than MP, a 5k at full speed and long run weekend, and then my last weekend of super long (20+ miles). Getting to marathon time is great, but being well-prepared with shorter and faster, but also longer and slightly faster is key.
Another thing races offer is the chance to try new stuff. A new outfit? Great! New pre-race dinner? Go for it- I always stick with a gigantic vegan burrito, but you do you... New kicks? All you homey. Try new combos of stuff in races you care a little less about. It can make the difference between dealing with the same old, same old, and learning something new about your running and yourself that you may not have known before.
Happy Hump day and stay tuned for more Work out Wednesday posts!
In an effort to extend the proverbial olive branch of running, I will be starting to blog on Wednesdays specifically about workouts, nutrition, and all other things running. For post numero uno, here's one of my favorite running workouts, Race yo a*& into shape. Here goes nothing...
Running sucks. It hurts, you sweat, smell kinda funky, miss out on drunken parties because you need to wake up early and run a race or workout, go to bed at 9 pm, and the list goes on and on....BUT there is one awesome part of running- RACING. I love races. Granted, at least 24 hours before the smallest local race I am a hot mess and ready to vomit, I just love getting to a starting and finish line. It is just the best feeling in the world to know that no matter what happens, I ran my butt off and left it all out on the course. Sometimes races don't go as planned, but a crappy race is better than a great run on a treadmill or boring run on a road any day.
One great thing about races is that for the most part, there's a zillion of them to choose from. You can also strategically plan races of various distances to prepare for a goal race. For example, I am planning on making my big race of the year the Harrisburg marathon. In order to meet my goal of qualifying for Boston (3:35 or lower finish time), I am planning races accordingly. This weekend I raced a five mile that was moderately hilly, and I ran the mile splits approximately 1:15 faster than my marathon pace. My next race will be a 10k that will again be about a minute faster than MP (Marathon Pace). I plan on following that with a 5k and long run (15-20 miles) weekend, then a weekend 'off' (AKA lower mileage), a half marathon at 30 seconds per mile faster than MP, a 5k at full speed and long run weekend, and then my last weekend of super long (20+ miles). Getting to marathon time is great, but being well-prepared with shorter and faster, but also longer and slightly faster is key.
Another thing races offer is the chance to try new stuff. A new outfit? Great! New pre-race dinner? Go for it- I always stick with a gigantic vegan burrito, but you do you... New kicks? All you homey. Try new combos of stuff in races you care a little less about. It can make the difference between dealing with the same old, same old, and learning something new about your running and yourself that you may not have known before.
Happy Hump day and stay tuned for more Work out Wednesday posts!
Wednesday, May 6, 2015
Runs with dogs
If I were a Native American my name would be "Runs with Dogs" but most likely, "Naps with Dogs". I love my dogs. Does anything else need to be said?
They never talk back. They never cry about putting on shoes. They never empty your purse and put your favorite lipstick in the toilet (this happened this morning and I am still cranky about it).
However, they, and one dog in particular, runs away. Every chance she gets. This morning, I was getting ready to go meet some ladies from my running group for a track workout and guess who decided to give me a track workout in the street in front of my house. Here's me, running down the middle of my quiet suburban street like a screaming crazy person. At this point I think my neighbors roll their eyes and simply watch the comedy from their windows, or else they have learned to turn their hearing aids off because the Magni's are in town.
I think the that the true test of fitness is measured not in how quickly I can run a 5k or around a track but how quickly I can wrangle a small (45 lbs.- that is small for us...) creature who is in the midst of chasing a critter.
Run on friends, and when in doubt let me know and you can borrow the mutt....
They never talk back. They never cry about putting on shoes. They never empty your purse and put your favorite lipstick in the toilet (this happened this morning and I am still cranky about it).
However, they, and one dog in particular, runs away. Every chance she gets. This morning, I was getting ready to go meet some ladies from my running group for a track workout and guess who decided to give me a track workout in the street in front of my house. Here's me, running down the middle of my quiet suburban street like a screaming crazy person. At this point I think my neighbors roll their eyes and simply watch the comedy from their windows, or else they have learned to turn their hearing aids off because the Magni's are in town.
I think the that the true test of fitness is measured not in how quickly I can run a 5k or around a track but how quickly I can wrangle a small (45 lbs.- that is small for us...) creature who is in the midst of chasing a critter.
Run on friends, and when in doubt let me know and you can borrow the mutt....
Tuesday, April 21, 2015
Let's go a 10-k-ing
Well, Hershey 10k has come and gone and there are a few things that I learned.
1. Sign up for a charity race. I did this race for Team in Training and raised a crap load of money along with my TNT teammates. There is nothing more rewarding than knowing that you are running for a reason and what better reason than cancer research. This was absolutely life changing- I actually got to feel like there was a reason to be out running. Not just for some medal that my kid will eventually steal and most likely lose anyway.
2. High five little kids. Us "serious runners" rarely are able to take in the scenery and crowds at a race. We simply go and run as fast as we can until we are about ready to keel over and then finish. Sometimes it is just nice to take the pressure off and enjoy what is going on around you.
3. Don't be a dick and size people up. This is not the first time I have gotten sized up at a starting line. Yes, I typically look like a hot mess- I am short, I never have on a 'team gear', I am slightly green because I might barf at any second...you get the picture- but I am pretty fast for a mom of two who is a little over racing weight and who might look slightly homeless, but guess what? I will beat you or die trying. Don't look at me like I am out of place at the front of the pack. I belong there, jerk.
4. Finally, find tall people and befriend them weather they like it or not. They are not only good for opening above the sink cabinets and killing spiders on the ceiling- they also are very good at breaking the wind.
This was an awesome PR of 40:04 for 10k, but considering the fact that my only other 10k has been run in 90-plus degrees on a physics-defying hilly course, I think it is safe to say this race was a step in the right direction for summer racing. See you soon.....
1. Sign up for a charity race. I did this race for Team in Training and raised a crap load of money along with my TNT teammates. There is nothing more rewarding than knowing that you are running for a reason and what better reason than cancer research. This was absolutely life changing- I actually got to feel like there was a reason to be out running. Not just for some medal that my kid will eventually steal and most likely lose anyway.
2. High five little kids. Us "serious runners" rarely are able to take in the scenery and crowds at a race. We simply go and run as fast as we can until we are about ready to keel over and then finish. Sometimes it is just nice to take the pressure off and enjoy what is going on around you.
3. Don't be a dick and size people up. This is not the first time I have gotten sized up at a starting line. Yes, I typically look like a hot mess- I am short, I never have on a 'team gear', I am slightly green because I might barf at any second...you get the picture- but I am pretty fast for a mom of two who is a little over racing weight and who might look slightly homeless, but guess what? I will beat you or die trying. Don't look at me like I am out of place at the front of the pack. I belong there, jerk.
4. Finally, find tall people and befriend them weather they like it or not. They are not only good for opening above the sink cabinets and killing spiders on the ceiling- they also are very good at breaking the wind.
This was an awesome PR of 40:04 for 10k, but considering the fact that my only other 10k has been run in 90-plus degrees on a physics-defying hilly course, I think it is safe to say this race was a step in the right direction for summer racing. See you soon.....
Wednesday, April 1, 2015
Running 2015
It is hard to believe that another 'race season' is quickly approaching. This year's outlook has the typical questionable outlook of the last few years, but I find that I have been able to take on a new outlook- it is that of compartmentalization. What's this you ask? Sounds smart doesn't it...that's what a degree from America's finest public institution of higher education will get ya' (shout out Millersville U). What I actually mean is that this is the first time, maybe ever, that I have been able to use running as an outlet for my stress and anxiety and not just for a way to get in shape.
The past few years have been absolutely nuts. Little kids, dogs, husband, school, graduating, grad school, now my big girl job hunt. It has been a never-ending cycle of ups and downs, but the thing that has always stayed consistent is my ability to shut off from the world while focusing on plain old running. What a God sent.
Another thing I have found with a renewed focus on running is the ability to absolutely crush runs over and over. After a terrible half marathon of unfocused cluster f-ness, I took some time to re-boot and re-evaluate. I think I had such a bad race is the simple fact that I over thought, which I do all the time in every aspect. Over the past few months I have found myself no longer staring at my GPS watch to track every pace and tenth of a mile, I have used a run to do just that. Run. And it sure as heck is paying off.
My first race back, the Run 4 Luck was a crap fest of a day. Rain, 30 degree temps, a baby that barely let me get 4 hours of continuous sleep the night before. Normally, I would have totally freaked, had a crappy race and allowed myself to dwell on it for months. Thankfully not this year. I was able to start out with a new friend and simply focus on 'being there' and the task at hand, not the other 10,000 things that were going on, and guess what? Taking the outside factors away and focusing on the task at hand actually paid off. Who would have thought? I ended up being the first female and finished in 24:50-ish. Not my best time, but faster than the year before when I barely pulled out a 25 and thought I was going to die doing it.
Maybe there's a new non-obsessive compulsive Brooke on the horizon, might be a long-shot, but let's hope so.
The past few years have been absolutely nuts. Little kids, dogs, husband, school, graduating, grad school, now my big girl job hunt. It has been a never-ending cycle of ups and downs, but the thing that has always stayed consistent is my ability to shut off from the world while focusing on plain old running. What a God sent.
Another thing I have found with a renewed focus on running is the ability to absolutely crush runs over and over. After a terrible half marathon of unfocused cluster f-ness, I took some time to re-boot and re-evaluate. I think I had such a bad race is the simple fact that I over thought, which I do all the time in every aspect. Over the past few months I have found myself no longer staring at my GPS watch to track every pace and tenth of a mile, I have used a run to do just that. Run. And it sure as heck is paying off.
My first race back, the Run 4 Luck was a crap fest of a day. Rain, 30 degree temps, a baby that barely let me get 4 hours of continuous sleep the night before. Normally, I would have totally freaked, had a crappy race and allowed myself to dwell on it for months. Thankfully not this year. I was able to start out with a new friend and simply focus on 'being there' and the task at hand, not the other 10,000 things that were going on, and guess what? Taking the outside factors away and focusing on the task at hand actually paid off. Who would have thought? I ended up being the first female and finished in 24:50-ish. Not my best time, but faster than the year before when I barely pulled out a 25 and thought I was going to die doing it.
Maybe there's a new non-obsessive compulsive Brooke on the horizon, might be a long-shot, but let's hope so.
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