I ran the Rehoboth Seashore marathon a few weeks ago. It was not great. It was not bad. It just was.
The entire plan for the race was to run with a friend, which is excessively difficult for me. I am a total self-proclaimed half-stepper. Every run, no matter how short or long, fast or slow, I constantly push the pace. If I were a marathon pacer, I would be fired immediately.
We stuck to the plan for the first, maybe 3 miles, hitting each around 8 minute pace. This particular marathon had a road portion for about 5 miles, then jumped on a packed gravel trail out to about 11, turned around and came back into town around 21, then headed out on another gravel trail, turned around and ended with the last 2 miles on the road again. Less than optimal for a PR, but still pancake flat. The middle miles were actually 'fun'. We cranked past a lot of other women and put ourselves in top-5 territory. With the only goal being to run a BQ for 2018, we were in great shape- until the great crash and burn of 2016. Around mile 23 I felt the wheels start to fall off. I encouraged my friend to go ahead (really I yelled at her, but whatever) and slogged through the last 3 miles at a close to walk. It was pretty freaking miserable.
The after party of the race was amazing. Tons of food, beer, and people just generally having a good time. I checked my time, grabbed my award, and wandered about for a bit before finally meeting up with some friends. All in all pretty awesome.
Despite having a good time (figuratively...) there are certainly a few changes I would have made to my training. Number one, actually do some long runs. The longest run I got in for that particular race was an 18 miler. Once. Not a good plan. Second, do fast stuff other than just racing. Coming off a really awful summer injury and then deciding to crank out a marathon was not particularly a great idea. Lastly, core and strength work are key. I do know this and neglected to do much of either. I would love to make excuses and say that my new job and longer commute were to blame, but really, it was pure laziness on my part. Get your act together.
In all, lovely seashore race, just actually do things like training.
Bye for now....
Thursday, December 29, 2016
Saturday, January 30, 2016
Land of the Lost
I can't stand winter. I hate snow, ice, cold, wind, the list goes on and on. The thing I hate the most is that I have nothing to train for. Like literally, nothing. I have decided that this year will be the anti-5k- at this point, a 5k is nothing but sheer panic for 18-20 minutes. Looking forward, I am going to attempt 2 marathons this fall, and possibly an ultra (!!!!) but nothing is really on the books for the next 5 months that I am really excited about. At this point, it is all about maintaining and injury prevention. When I look at social media and see others cranking out 20 mile long runs in the cold, I do certainly long for those, however, it is refreshing to just run. Sometimes that is all you need. Just running. It is increasingly difficult to drag myself out with no end game in sight, but the proof will come when transitioning from base building to intense training in the Spring.
Monday, October 26, 2015
Do. All. The. Things.
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
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
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.
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