Thursday Thoughts (aka 3 Things)

June 30, 2011 by 6 Comments

Crazy schedule wrapping up the school year, plus taking a a few days off after the race turned June into one of my lowest mileage months this year.

With school finally done, we’re settling into a summer routine around here and I’ve been pushing the alarm clock back to get those early morning runs in – must be working cause I woke up at 5:30 this morning without the alarm…only problem was today’s a rest day.

I loved reading everyone’s comments about how fast to do a long run. I have 10 miles on the plan for tomorrow. This will be the first time going back up to double digits since the race so I’ve decided to just run by feel and see where I come out pace-wise — should serve as a good benchmark. I’ll also be testing out my Nathan hydration belt.

Can you believe tomorrow is July 1 already?!?!
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Filed Under: 3 things, early morning runs, long runs, Nathan hydration belt, Schedule vs Training

Mixing it up at the track

June 28, 2011 by 9 Comments

Trackwork Tuesday again – The plan called for 1600 repeats again this morning, but I’ve been itching to mix it up a little. So instead I decided to try a speed workout from Coach Jerry’s Key Workouts for a Successful Half Marathon courtesy of iRunnerblog.
      
Start with 10 minute warm-up, then 3 sets of 200/200/400 intervals with matching recovery intervals. I went with 2 sets plus warm-up for a total of 3.5 miles. My main goal was consistency in my splits and as you can see, I was right on target today:

200 — 1:00;   200 — 1:00;  400 — 2:18

200 — 1:01;   200 — 1:04;  400 — 2:18

I really liked the mix of speed and endurance this workout provides. I will definitely do this workout again and next time add in the 3rd set.

Do you have a standard track workout? Do you mix it up? Or do you avoid the track altogether?

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Filed Under: keeping it interesting, track work

How fast is your long run?

June 25, 2011 by 9 Comments

While training for my first half marathon, my main goal during my long runs was to basically “survive” the distance and try to get comfortable with the concept of being on the road for a couple of hours at a time. I tried to run each weekly LSD without stopping, and while there wasn’t much attention to pace, I was always well ahead of the suggested pace from Smart Coach. On the other hand, there was very little difference between my “easy” run pace and the long run pace.

But, as I’ve started to get into my long runs for my next half, I’ve been wondering what’s the best way to get the most out of these runs. Unlike before, I now know I can do the distance – yet, Smart Coach still suggests a pace 1:30 slower than race day pace. And when I googled long runs, it’s amazing the collection of differing opinions put out by different running coaches. Some argue that the goal of the LSD is just to build mileage, to get time on your feet without straining and risking injury. However, other coaches/programs have target paces that are far from leisurely.

Of course, every runner is different and what works for one won’t necessarily work for another — but I am curious to know:

                How do you treat your long run? 
                Does it change as you move through your training and get closer to race day? 
I’ve got 4 double digit runs left between now and the Providence R’n’R, (combined with tempo runs, track work and easy runs), and I’d like to get the most out of those runs as I can if a PR is possible.

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Filed Under: long runs, Smart Coach, training

Decision made – Hello Team Sony

June 24, 2011 by 6 Comments

So I decided to accept the invitation to join Team Sony Walkman – thanks to all of you who weighed in!

To answer some of the questions you raised:
— Yes – there will be free products and giveaway opportunities.
— Yes – free running apparel.
— The 5 race commitment runs from now through January 31st.
— I was initially a little nervous about the idea of doing 5 events, but then when I looked at my race schedule for the rest of the year, the reality is I’ve already committed to 3 races, so adding 2 more doesn’t seem like a big stretch, especially since I confirmed that I can mix up the distances (it would definitely be a different story if they all had to be halfs!)
— No – the races fees aren’t covered.

I think it will be a fun opportunity and I’m looking forward to getting to know some of the other runners and trying out the products! I should be getting more information in the next couple of weeks.

 

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Filed Under: opportunities, Sony

Fun in the mail

June 20, 2011 by 5 Comments

I love getting new stuff in the mail!

So first the UPS man showed up with ….more new shoes! I know I’ve mentioned on more than one occasion how much I’m loving my Saucony Mirage. I started rotating these shoes into my runs in March and have steadily increased my miles in them – I even ran the half in them! I’d been thinking that once I put a fair amount of miles on them I’d look to add the Saucony Kinvara into the mix – one more step on the minimalism path.

Well, lucky me, Beth at Shut Up and Run recently hosted a giveaway with Online Shoes.com for a pair of Saucony Running Shoes – and  I won! So yeah it’s not hard to see where this is going…I selected the Kinvara! To say I’m excited to have these shoes to add to the mix is an understatement! Big thanks to Beth for the giveaway and to Online Shoes for getting them to me so quickly!

Then, the folks at McDavid USA sent me a pair of their new True Compression Leg Sleeves to try out! I’ve already used them for recovery after my 8-miler yesterday and will try running in them this week. Stay tuned for a full review and giveaway!
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It was a pretty good training week last week, but I did end up missing one of my easy runs. On tap for this week:

Monday — Rest day. I’ll be spending part of the day at my oldest’s school picnic and then my youngest is having a friend over so I’m not sure how much rest will actually take place!

Tuesday — Tempo run (5)

Wednesday — Easy run (2) and strength training

Thursday — Yoga

Friday — Long run (8)

Saturday — weekly Pilates class

Sunday — Easy (3 or 4). If I make my schedule work, I might try a group run. I always run solo, so running with a group might be a nice change.

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Filed Under: giveaways, Kinvara, McDavid USA, Saucony, training

An interesting opportunity

June 19, 2011 by 11 Comments

On Friday, I received a great surprise in my email inbox – an invitation for an opportunity to be a part of Team Sony Walkman!

As an “Ambassador” there are a variety of commitments you make in terms of working with Sony, but the two big commitments are to agree to Sony as your exclusive sponsor of music/mp3 products and to participate in at least 5 events wearing their custom branded apparel. Of course, my first thought is, this sounds pretty cool…though the five events has me mildly panicked (that Fall half marathon would have to become a reality).

Has anyone ever done this kind of sponsorship before? Can you think of any downside I should consider? I have until Friday to make my final decision and would love to hear any opinions.

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Filed Under: opportunities, Sony

Trackwork Thursday

June 16, 2011 by 7 Comments

Just as I thought, between the weather and crazy schedules, the theme this week has quickly become – fit the workout in when you can! So this morning Trackwork Tuesday became Trackwork Thursday.

By the numbers:

6 – # of high schoolers I have to weave around – I’m still not sure what kind of PE class that was they were doing but they didn’t stay long.

2 – # of 1600’s, with splits of 9:31 and 9:11! (Smart Coach target was 10:18)

4 – # of total miles run

3 – # of times I thought I was going to throw up during the first 1600. Fortunately I didn’t and the second interval felt much better.

4 – # of times I cursed myself for not getting up earlier to get ahead of the heat; followed quickly by the number of times I told myself to “get over it and get it done.”

0 – # of times I felt any knee pain!!

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Filed Under: Schedule vs Training, Smart Coach, track work

Monday Motivation – Week 2

June 13, 2011 by 6 Comments
“Every day is a new beginning. Treat it that way.
Stay away from what might have been, and look at what can be.”
— Marsha Petrie Sue
Week 2 Plan:
Monday – Rest Day — (Much needed since I took advantage of the rainy day yesterday to push my pace a bit)
Tuesday – Track work (4)
Wednesday – Easy run (2) & Strength work
Thursday – Yoga
Friday – Long (8)
Saturday – weekly Pilates reformer session
Sunday – Easy (3 or 4)
My schedule this week could get a little nutty as my boys’ schools continue to jam everything into the final few days of school – Seriously, why do teachers do that? So I may have to play with the days a little to get it all in.
When it becomes a battle of your schedule vs. your training – if you have to give up a workout in your plan, which one do you forfeit?

 

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Filed Under: kids, Monday Motivation, Quotes, Schedule vs Training, track work, training

Lessons learned and training begins again

June 8, 2011 by 12 Comments

I’ve started training this week for the Providence Rock ‘n’ Roll Half! As you can imagine, I’ve been thinking a lot about my last race — both the training and the race itself. Where do I make changes? What do I tweak…or throw out?

A couple of things stand out for me….

  • Without question, I need to make a more dedicated effort to strength training, especially where my left leg is concerned. The imbalance between my quads and hamstrings is a major contributor to my knee woes. Additionally, my right leg is so dominant that it is throwing off my gait – especially when I start to get tired. In looking back at my training, I was understandably most focused on building the miles. While there was some strength training, to be honest it was both minimal and inconsistent. If I do not want a repeat performance of my left leg cashing it in shortly after mile 8, then I have to get serious about strengthening the leg!
  • I’ve got to figure out a hydration plan. All of my long runs leading up to the half were done in cool temps – I never carried water with me. Then bam, race day is hot and humid and I wasn’t use to taking in water while running and as a result I don’t think I managed the water stations as well as I could have. Obviously, no one expected those crazy temps then, but the Providence RnR is in August so heat and humidity is a given! In general I know I need to hydrate better, both on days I run as well as off days. But I also need to use my long runs to figure out a hydration strategy for the race.
  • I need to continue to work on pacing and not be afraid to push it. There were moments during my last training cycle where I’d be running and feeling good then glance at my Garmin and think “whoa is that really my pace, I’ve got to slow it down cause I’ll never make it to the end of the run.” In other words I’d psyche myself out! I realize it’s really easy to fall into this rut of thinking of yourself as an XX min/mile runner – I need to challenge myself to not fall into that rut.

So, now with a better mileage base, my goals leading up to the next race are to strengthen my legs (especially the left), learn to hydrate better and embrace a little speed! And I’m going back to posting my weekly plan because it helps to keep me accountable.

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For this week:
Monday — Yoga  (check)
Tuesday — Strength work (check)
Wednesday — Tempo run (4) (check)
Thursday — Yoga or Rest
Friday — Long run (6)
Saturday — Pilates reformer (counts for strength work)
Sunday — Easy 5

Happy Running!
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Filed Under: goals, Half marathon, hydration, left knee, pace, RnR, training

May Rewind and Giveaway Winner

June 3, 2011 by 6 Comments
Good things for the month:
  • Completed my first half marathon – ‘nuf said!
  • Logged my highest total ever of 74 miles.
  • My love affair with my Saucony Mirages continues – rotating them with my Brooks Adrenaline has worked well to make the transition easier. Even used them for my race!
  • Discovered the benefits of KT Tape!
  • Hosted my first giveaway!
  • 98 of you now follow this little journey of mine — welcome to the new followers — and to all, as always thank you for the support!

Things I could do without:
  • My ongoing annoyance with Mother Nature – we had one of the coldest and wettest Mays on record in NE. That is of course until my race weekend!
  • Return of my left leg/knee issues in the final week of training.

On the decks for June:
  • Start training for the Providence Rock’n’Roll Half!
  • Get real about my strength training – more on this to come.
  • Log more than 80 miles

And speaking of my first giveaway….the winner of the copy of Running on Empty is lucky #5 — Kittee at Running Half Crazy! Congrats Kittee – shoot me an email at runningwithattitude (at) yahoo (dot) com and I’ll get the book off to you.

Have a Great Weekend!

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Filed Under: giveaways, month in review, RnR, Running on Empty, Saucony